AUSTRALIA AMONG WORLD’S BEST SLEEPERS AS STUDY REVEALS COUNTRIES GETTING THE MOST REST

Australia ranks fifth overall for the quality of dozing

From early alarms to late-night emails, sleep is often the first casualty of modern life. Yet new global research suggests Australians are doing better than most at getting enough rest.

With Sleep Awareness Month approaching, home interiors experts at Hillarys have released findings revealing the best and worst-rested countries worldwide.

The results show that while nearly one-third of adults globally are missing out on the recommended seven to nine hours of sleep, some nations are still maintaining relatively healthy sleep habits.

The world’s sleepiest countries

New Zealand tops the global rankings, with residents spending an average of seven hours and 27 minutes in bed each night.

An earlier bedtime of 23:29 appears to play a key role, alongside a balanced wake-up time of 07:11 that supports full restorative sleep cycles.

The Netherlands and Finland follow closely behind, each recording more than seven hours and 20 minutes in bed.

Later wake-up times, particularly in Finland, suggest cultural adjustments that help compensate for work or lifestyle demands.

Australia ranks fifth overall, with adults averaging seven hours and 20 minutes in bed per night. The nation’s relatively early bedtime of 23:33, combined with a 07:13 wake-up, creates a near-ideal window for completing full sleep cycles.

Researchers suggest environmental and lifestyle factors, including daylight patterns and daily routines, may contribute to more consistent sleep patterns.

Late nights affect UK sleep quality

The United Kingdom places fourth globally, with adults averaging seven hours and 22 minutes in bed. However, a later bedtime of 00:28 stands out as the latest among the top-ranked countries.

Tom Coleman, sleep expert at Hillarys, comments on key insights: "In the UK, as well as in countries like France and Ireland, many adults are going to bed just after midnight.

"Even if total time in bed appears adequate, late bedtimes can reduce sleep quality, particularly the early deep non-REM stages that are essential for physical restoration and memory consolidation.

"By contrast, countries like New Zealand and Australia benefit from earlier bedtimes. Aligning sleep with natural circadian rhythms allows for uninterrupted sleep cycles, which helps people wake up feeling more alert, refreshed, and ready for the day."

Where sleep is in shortest supply.

At the opposite end of the rankings, Japan emerges as the least-rested country, with adults spending just five hours and 52 minutes in bed on average.

Late bedtimes of 00:49, combined with early starts, are believed to reflect demanding work cultures, long commutes, and social pressures.

South Korea, Saudi Arabia and the Philippines also rank among the lowest-ranking nations, each recording just over six hours of sleep per night.

“While the UK ranks highly for total time in bed, when you go to sleep is just as important as how long you sleep. Late bedtimes can reduce the restorative quality of your rest, even if you’re technically in bed for 7–8 hours," Tom says.

This is because the first third of the night is dominated by deep non-REM sleep, which is crucial for physical restoration, memory consolidation, and immune function.

Cutting into this stage can leave you feeling less refreshed, even after a full night in bed.

Small adjustments can make a significant difference.

Maintaining a consistent bedtime and keeping your bedroom dark and cool, for example, by using blackout blinds to block external light, which supports natural melatonin production, reduces night-time awakenings and prevents light from delaying deep sleep, can help your body align with natural sleep cycles.

Make sure to also limit screens before bed and avoid late caffeine. Even modest changes, like winding down 30–60 minutes before sleep, can improve sleep efficiency, allowing you to complete more full sleep cycles and wake feeling energised.

The only worthy mention is late bedtimes. When you go to bed later, you’re likely cutting your sleep short and not getting enough overall.

If you miss your final sleep cycle, you’re missing the most REM-heavy part of the night, the stage that’s crucial for emotional balance, creativity, problem-solving, and memory integration.

That could mean losing out on up to 45% of your emotional regulation.

Cultural and lifestyle habits play a big role, too.

Evening screen use, late-night work, or social commitments may delay bedtime without us realising, and even small shifts earlier in the evening can have a meaningful impact on both sleep quality and overall wellbeing.”

For full insights https://www.hillarys.co.uk/static/sleep-statistics-2025/#average-stats