Sleep has become the new luxury in our increasingly connected world. While we scroll through social media until midnight and gulp down energy drinks to survive another all-nighter, certain countries have managed to master the art of rest. Recent research from multiple sleep studies reveals fascinating patterns in how different nations approach bedtime, and the results might surprise you.
New Zealand: The Sleep Champions
Kiwis benefit from their outdoor culture and relatively relaxed pace of life compared to other developed nations. According to multiple studies, New Zealand ranks among the countries that go to bed earliest each night, turning in before 11 PM and rising around 6 AM. This consistent sleep schedule aligns perfectly with natural circadian rhythms.
The combination of fresh air, physical activity, and less urban stress creates an environment where quality sleep comes naturally. Interestingly, New Zealand also shows high adoption of sleep-tracking technology, with 41% of residents using wearable sleep devices, suggesting a culture that actively prioritises sleep health.
Netherlands: The Consistent Leaders
The Netherlands leads the world with an average sleep quality score of 79.01 per cent, retaining its top spot for the second consecutive year. Dutch sleep success stems from their legendary work-life balance and structured daily routines that prioritise rest.
A balanced lifestyle, consistent sleep schedules, and early bedtimes contribute to the Netherlands’ ongoing success. The Dutch culture emphasises cycling as transportation, which provides natural exercise without the stress of traffic jams. Research consistently shows the Netherlands ranks at the top with approximately 7 hours and 40 minutes of sleep nightly.
The country’s flat geography and excellent public transportation reduce commute stress, allowing people to maintain regular sleep schedules. Their famous directness in communication also means less anxiety-inducing social situations that might otherwise keep people awake at night worrying about unspoken tensions.
Australia: Land Down Under the Covers
Australia follows closely behind with a sleep quality score of 78.7, establishing itself as one of the world’s best-sleeping nations. The Australian approach to sleep reflects their laid-back culture and emphasis on outdoor activities that naturally tire the body.
Australia stands out as having the highest percentage of “long sleepers” getting 10 or more hours per night, with research showing Australians go to bed early but are in no hurry to jump out of bed in the morning. Multiple studies confirm Australia averages 8 hours and 1 minute of sleep per night.
The country’s outdoor lifestyle culture naturally promotes better sleep through increased sunlight exposure and physical activity. However, concerning trends show 41% of Australians wouldn’t seek help for poor sleep issues, suggesting room for improvement in sleep health awareness despite their overall good performance.
Finland: Nordic Excellence in Rest
Finland achieves a sleep quality score of 78.4, securing its position among the top five sleep-performing nations globally. The Finnish concept of “sisu” encompasses not just mental toughness, but also the wisdom to prioritise recovery and rest.
Finland consistently ranks at the top of sleep duration studies, averaging around 7 hours and 40 minutes per night. The country’s extreme seasonal variations mean Finns have adapted to work with natural light cycles rather than against them, leading to better sleep patterns.
Finnish culture embraces the sauna tradition, which research suggests helps lower body temperature before bedtime, promoting deeper sleep. Their education system’s emphasis on adequate rest for children also creates lifelong healthy sleep habits that continue into adulthood.
Sweden: Scandinavian Sleep Success
Sweden achieves an impressive sleep quality score of 78.5, demonstrating the Nordic region’s mastery of rest. Swedish sleep success reflects their progressive approach to work-life balance and social policies that reduce stress.
The Swedish concept of “lagom,” meaning “just the right amount,” extends to sleep habits where moderation and balance are valued over extremes. Research shows Scandinavian countries, including Sweden, make extensive searches for sleep aids like melatonin and magnesium, indicating a proactive approach to sleep health.
Sweden’s generous parental leave policies and flexible work arrangements reduce the chronic stress that often disrupts sleep in other countries. Their long summer days and dark winters have also created cultural adaptations that work with natural circadian rhythms rather than fighting them.
Austria: Alpine Rest Quality
Austria rounds out the top five with a sleep quality score of 78.2, showcasing how mountain living and cultural traditions support excellent rest. The Austrian emphasis on outdoor activities and fresh mountain air creates ideal conditions for deep, restorative sleep.
Austrian culture values routine and predictability, which translates into consistent sleep schedules that support healthy circadian rhythms. The country’s strong coffee culture might seem counterproductive, but Austrians typically consume caffeine earlier in the day, avoiding the late afternoon and evening consumption that disrupts sleep.
The alpine climate provides natural temperature regulation that supports better sleep, while Austria’s focus on traditional meals eaten at regular times helps maintain stable blood sugar levels throughout the night. Their work culture also maintains clear boundaries between professional and personal time.
Ireland: The Emerald Isle of Dreams
Ireland consistently ranks among countries with optimal sleep patterns, closely following the top performers in multiple international sleep studies. Research shows Ireland achieves around 7 hours and 30 minutes of sleep per night, placing it firmly in the healthy sleep duration range.
Ireland leads globally in daily physical activity with an average of 10,079 steps per day, which directly correlates with better sleep quality. The Irish tradition of evening walks and their strong community social connections create natural wind-down routines that promote restful sleep.
Belgium: European Sleep Excellence
Belgium consistently appears in top sleep rankings, averaging around 7 hours and 30 minutes per night and ranking among the earliest countries to go to bed. Multiple studies confirm Belgium achieves an average sleep duration of 7 hours and 30 minutes, placing it among the world’s best-sleeping nations.
Belgian culture emphasises proper meal timing and social dining, which helps regulate circadian rhythms through consistent eating patterns. Their famous chocolate and beer might seem counterproductive to sleep, but Belgians consume these treats in moderation and at appropriate times of day.
The country’s compact size reduces long commutes, while its strong social safety net reduces the financial stress that keeps many people awake at night. Research shows Belgium maintains nearly identical sleep routines to other top-performing countries like Australia and New Zealand, with most people going to bed after 10:45 PM.
Conclusion
These eight nations prove that quality sleep isn’t just about individual choices but reflects broader cultural values, social policies, and environmental factors. From New Zealand’s outdoor lifestyle to the Netherlands’ work-life balance, each country offers lessons about creating societies that prioritise rest.
The common threads among these sleep champions include early bedtimes, consistent routines, active lifestyles, and cultures that value recovery as much as productivity. What aspects of these sleep-loving cultures could you incorporate into your own bedtime routine?