1. Have a regular sleep pattern.
Try to go to bed at the same time every evening and get up at around the same time every morning. Improved sleep will not happen immediately but if good sleep habits are maintained, sleep will certainly get better. Find what time works for you and stick with it.
2. Spend the right amount of time in bed
Most adults need seven to eight hours sleep every night. Some require more and some less. Many poor sleepers spend much more than eight hours in bed and this makes fragmented sleep a habit. Try to limit your time in bed to no more than eigh and a half hours. If you often take hours to fall asleep, go to bed later. Remember that children need more sleep than adults. (see
3. Bed is for sleeping, not entertainment.
Smartphones and other hand held electronic devices can interfere with your sleep. Try to avoid using your computer or other electronic screens within one hour of bedtime. The blue lights emitted by screens reduces the production of the hormone, melatonin, that makes us sleepy. It is better not to sleep with your TV or other devices on. Your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep. Don’t stay in bed if you are wide awake.
4. Wind down and relax before going to bed.
Have a buffer zone before bedtime. Try to sort out any problems well before going to bed. This may mean setting aside a ‘worry time’ during the day. Use this time to go over the day's activities and work out a plan of action for the next day. Exercise is fine, but not too late in the evening. Find the relaxation technique that works for you.
5. Make sure your bedroom is comfortable.
You should have a quiet, dark room with comfortable bedding and good temperature control.
6. Alcohol, caffeine and cigarettes – to be avoided
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.
7. 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. Make sure that you are awake for at least four hours before going back to bed. Don’t allow yourself to fall asleep in front of the TV – not even for a minute.
8. Don’t lie awake watching the clock
Watching the time on a clock can just make you anxious about not being asleep. If possible take the clock out of your bedroom. If you need the clock for the alarm, turn it around so that you cannot see the time. Resist the tempatation to look at the time on your electronic devices. These should be charged overnight outside of the bedroom.
9. Avoid sleeping pills except in exceptional circumstances.
They do not fix the cause of your sleeping problem.
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 period of sleep, make sure that you go and see your doctor.
Here are a few links on helping you sleep like a baby.
This Saturday is the big day of the Surbiton Festival, a full day of stalls, entertainments, the procession, live music, freshly cooked food, friends, festivities and fun.
Here at The Bed Post we have a special festival offer running. Come into our showroom on Friday or Saturday and quote SURBO10 to receive 10% off your order. Alternatively if you're having too much fun on Saturday use the code on our website over the weekend including Sunday.
Offer only valid on full price items and not in conjunction with other offers.