Posted by Laura Main,
Wednesday, June 08, 2011
So, you’ve found the perfect bed and mattress, now learn how to get a great night’s sleep... (by the way if you haven’t yet found the perfect mattress pop into your nearest store where our experts can help).
Shut out the elements
Your bedroom should be as cool, quiet and uncluttered as possible. Move computers, work papers and exercise bikes into another room – they’ll only remind you of chores, or worse make you feel guilty!
Set your inner time zone
Get in sync with your body’s natural sleep-wake cycle by establishing a consistent bedtime and wake up pattern. Random sleep patterns will only confuse your body and can create the equivalent of mini jet lag. If you need to make up for lost sleep take a power nap, but for no longer than 40 minutes.
Be a creature of habit
Prepare yourself for sleep by reading a book, listening to relaxing music or bathing in lavender oil. Avoid big meals, brandies and espressos before bedtime. A cup of chamomile tea or Horlicks is much more therapeutic.
Go retro with clocks
Staring at a glowing digital clock display while you’re trying to fall asleep increases your stress levels which keeps you awake. Try going retro with an unlit traditional clock, so when the lights are off you have no idea what time it is.
Use your bed for sleeping
Avoid associating your bed with non-sleep activities like work or as a place to run through chores, bills and banking. Use your bed purely for sleep and sex. This way when you get into bed you are giving your body a powerful cue that it’s time to nod off (or not!).
Switch off your thoughts
If you wake up worrying about jobs you have to do at work, or suddenly wake up with a great idea and can’t sleep because of it, pop a notepad next to your bed and write it down. Your brain realises that you won’t have forgotten the detail by morning and you’ll find it easier to get back to sleep.
Stop hitting the snooze button
Lots of us are guilty of waking up early only to hit the snooze button several times before getting up. The extra minutes don’t give you anything in terms of relaxing, quality sleep, so instead set the alarm when you really want (or need!) to get up and turn those extra minutes into quality Zzz’s.