11 Feb Elite Tips for your best night’s sleep!
1. Have a regular sleep pattern.
Try to go to bed at the same time every evening and get up at the same time every morning. This will help your body to work out a healthy sleep routine.
2. Spend the right amount of time in bed.
Most adults need about 8 hours sleep every night. Some require more and some less. Many poor sleepers spend much more than 8 hours in bed and this makes fragmented sleep a habit. Except if you have lengthy sleep requirements, limit your time in bed to no more than 8.5 hours. Remember that children need more sleep than adults.
3. Get offline.
We live online but it’s important to switch off before bed to allow your body the down time it needs to relax and have a restful sleep.
4. Make sure your bedroom is comfortable.
You should have a quiet, dark room with comfortable bedding and good temperature control.
5. Avoid any stimulants before bed.
Alcohol may help you to get off to sleep, but will disrupt your sleep during the night. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake, avoid altogether if possible for a healthier lifestyle and sleep!
6. Avoid daytime naps.
Sleeping during the day will make it much more difficult to sleep well at night. If a nap is absolutely necessary, for example because of a late night, then limit this to about thirty minutes.
7. Don’t lie awake watching the clock.
If you can’t sleep the best thing to do is get up for a while. Perhaps fold some laundry, have a warm glass of milk or read a book. Soon enough your body and mind will relax and you will be able to get to sleep.
8. Exercise daily.
Vigorous exercise is best, but even light exercise is better than no activity. The best time to exercise is in the morning, not only does it set you up for the day but your body will have adequate time to unwind before it’s time to hit the hay!
9. Check your mattress and pillow.
Most people forget that their mattress and pillow play a huge part in the quality of sleep you are getting each night. Is your body and neck supported correctly? Your current mattress may have exceeded it’s life expectancy (usually 8-10 years) or your bodies needs may have changed over time. We specialise in helping you achieve your best night’s sleep so please come and see us to ensure your bed is right for you.
10. You may need professional help
If you are still having trouble sleeping, if you have persistent problems with mood, restlessness in bed, severe snoring or wakening unrefreshed despite what should be adequate length sleep, make sure that you go and see your doctor. (See also our other Information Pages).