:: printable version

TIPS FOR A GOOD NIGHT’S SLEEP

How to get a good night's sleep:
Keep regular hours. Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better

How can I tell that a bed will be comfortable for me?
Spend more time making the right choice of bed – trying them out properly in store; assessing from previous experience the level of firmness/softness you like. It’s your decision.

Should I buy a hard bed to ease my aches and pains?
What you need is a new bed which offers the right support for your spine (not necessarily hard at all!)

How to get the most from the mattress
Most mattresses need regularly turning to ensure even wear and tear and today’s mattresses can be pretty heavy! However, there are options eg: foam and latex – which do not need turning.

Bigger is better
People don’t buy large enough beds. 75% of all double beds are still the standard 140 cm double – yet this is plainly not room enough for two adults to sleep comfortably together without regularly disturbing each other. Even upgrading to the next size up, a 160 cm queen size, whilst it takes up very little extra bedroom space, makes a considerable difference! ________________________________

Create a restful sleeping environment
- Sleep in a cool, quiet, dark room. Quiet or quiet sounds are essential for quality sleep.
- Fall asleep to music only if it is non-distracting and uninterrupted by radio announcers
- Have your room dark because your body is accustomed to sleeping in the dark
- Try sleeping with the fan on. The low humming sound can be quite soothing.

The Sleeping Position:
Try and avoid sleeping on your stomach, as that position forces your back's natural "S" curve into an unnatural arch. If you sleep on your back, a pillow under the knees will help maintain your proper spinal curve. The most natural position is the one you learned before you were born, the fetal (side) position.

Unwind early in the evening.
Try to deal with worries and distractions several hours before going to bed. Create a bedtime routine that makes you comfortable. If you're concerned about your big day tomorrow, keep a pad and pencil by your bed and make yourself a to-do list. This will put your mind at ease and allow you to sleep better.

Exercise:
Exercise regularly. Regular exercise can help to relieve the day’s tension - but not too close to bedtime or you may have a hard time falling asleep.

Cigarettes and Alcohol:
Don’t smoke. Smokers take longer to fall asleep, awaken more often and experience disrupted, fragmented sleep. Drink only in moderation. Don’t drink alcohol shortly before bedtime. It interrupts and fragments sleep.

How to keep warm on a cold winter's night:
Have a warm bath just before you go to bed. This will gently warm and relax you to help you feel sleepy.

Sleep tips for the over 50's: Get out in the fresh air: Studies show people who get adequate natural daylight tend to sleep better at night.

THE BEDROOM

Remember when buying your bed that it has to go into your bedroom. This may sound blindingly obvious but there are points to consider about your bedroom when you are buying a bed.

Light - Light is one of our body’s most powerful time cues and can stimulate the brain into wakefulness long before the alarm goes off. A dark room is the most conducive for sleep, day or night.

Noise - Sudden, loud noises from inside or outside the home can disrupt sleep. Steady, low sounds (whir of a fan or air conditioner) help block out other noises.

Temperature - The ideal bedroom temperature is 60 to 65 degrees Fahrenheit or 16 to 18 degrees Celsius. A room that’s too hot or too cold can disturb your sleep.

Position of the Bed - Where you will position the bed in the bedroom. Think about the natural lighting in the room and the ease of walking around the room.

Dimensions of the Room - Think about the overall dimensions of the bed you want and remember to consider the dimensions of the room based from the skirting board.

Colour and Design - Think about the colours of the room. Will you want to change this in a few years time?

Are you looking for:
- a particular finish? (wooden, leather, metal, wrought iron)
- a particular style of design? (grand, simple, ornate)
- a particular colour to match the remainder of the room

Accessories

There are a range of accessories to go in the bedroom. These can be matched to your bed and can include


- Night stands
- Night tables
- Dressers
- Chests
- Wardrobes
- Mirrors