sleep centre

top tips for the
perfect sleep

1. A good mattress really can improve your quality of sleep.
Many people will put up with a worn and uncomfortable mattress for years, even though they know that they are not getting the right support or comfort. This may be due to the fact that as a mattress ages over time they are not aware of how uncomfortable it has become; a little like an annual visit to your optometrist and realising how much your eyesight has declined, you only realise how bad you mattress has become when you sleep on a new one!

2. Sleep is vital to your health and wellbeing.
We have all experienced the lows of poor sleep. Apart from the obvious tiredness, you are more likely to feel stressed, irritable and have problems concentrating. In recent years sleep deprivation has also been linked to even more serious conditions such as heart disease, depression, diabetes, anxiety and depression. Getting a good night’s sleep is every bit as important as exercise and eating and drinking healthily

3. How much sleep you need will depend on your age
Most people will usually need between seven and nine hours of sleep a day and the amount of sleep you require will depend on your age. You generally need less sleep the older you get

4. Sleep is vital for growth
It is a little-known fact that sleep is vital to a young persons’ healthy growth via growth hormone secretion. That’s why babies and toddlers tend to sleep so much ( as well as teenagers!)

5. The bigger the sleep surface the better
As a baby you will probably have a bigger sleeping surface (in relation to your size) than at any other time in your life. If you sleep with a partner in a standard double bed (4ft 6’/135cms wide) you will probably have less sleep surface than when you were a child or a teenager in a standard single bed (3ft/90cms wide).
The bigger the sleep surface the less likely you are to have your sleep interrupted by partner disturbance!

6. Leave the smart phones and i-pads outside the bedroom
Blue light from your devices will impact on your body’s ability to produce melatonin, a hormone that is vital for getting to sleep
Apart from that, any message alerts will add to general background noise whilst you are asleep

7. Routine is good for everyone
Anyone with young children will know the importance of getting them in a routine before bedtime, but the same is also true for adults. A regular bed time, time to relax before bed and perhaps have a nice warm bath will help get the body into a “time for sleep routine”

8. Alcohol and caffeine
Although alcohol can make you sleepy, the effects can be short lived as it can also raise your blood pressure and heart rate as well as the well-known diuretic effect that is usually associated with caffeine from tea and coffee!

9. Temperature is key
We all love getting into a nice warm, cosy bed, but the body actually needs to drop by 1 degree Celsius to help you fall asleep. So if possible, limit the layers of bedding and clothing and keep the bedroom well ventilated.

10. The darker the better
Especially during the summer months when it can be quite light as early as 4.00am, a think pair of curtains are hugely useful as light will impair your sleep patterns. Have you ever noticed in hotels that the curtains will almost always be completely opaque when they are pulled close?

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