If your having trouble sleeping the first thing you should look at is the space your trying to sleep in- your bedroom.
Experts say you need the right environment to get a good nights sleep and that means you need a clean dark pleasant bedroom.
By following these simple changes bought to you by the Sleep Council you will hopefully be sleeping better in no time.
- Keep your bedroom completely dark if necessary use black out blinds or eye masks.
- Make sure your room temperature is not too warm. Keep it to around 16-18 degrees (60-65 F)
- Keep clutter out of your room- put clothes away, keep dressing tables as clear a s possible.
- Avoid having televisions and computers in your bedroom. Don’t treat your bedroom as an extension of your living room or study use it for sleep and sex only.
- Turn off your mobile phone and any other LED lights including clocks.
- Decorate your bedroom with beautiful things like photos of loved ones, artwork and plants to make you feel comfortable and relaxed when you go to bed.
- Avoid using bright colours such as red which are quite stimulating and less restful. Try light colours or pastels which are more calming.
- Take a long hard look at your room and make sure its a nice relaxing calming place.
The foundation to a perfect nights sleep is the mattress you sleep on. Your bed can be the difference between a restorative good nights sleep and a poor quality nights sleep resulting in tiredness and fatigue. Lack of support in a mattress reinforces poor sleeping posture and can prevent a good nights sleep.
When you’re shopping for a new mattress or bed, consider these factors:
- Try not to wait until your bed has ‘worn out’ completely. Research has shown that sleeping on an uncomfortable bed could rob you of up to an hour’s sleep a night. Deterioration is gradual and mostly invisible and your own body’s needs also change over time. As a rough guide, you should be thinking about replacing your bed after about seven years.
- Always put value and quality over price. Of course, there are some perfectly acceptable, lower priced beds available but the better the construction, the better the support and comfort.
- Try before you buy: You should lie on each one you’re seriously considering for at least 10-15 minutes and try different positions (you move 40-60 times a night) to decide if it’s a good fit. If two people will be sleeping on the mattress, both should test it at the same time to make sure they have enough space and are both comfortable on the same style of mattress.
- The right support and comfort is critical – a mattress that’s too hard or too soft will be uncomfortable or become so as time goes by. It needs to be firm enough to support your spine in correct alignment – but must also conform to your body’s contours.