HOW TO AVOID THE SLEEP ENEMIES IN BED

Many things can lead to poorer sleep - if you can avoid them, then you are a big step closer to getting a better night’s sleep.

• Consider your bed and mattress
  
  Do you feel comfortable in bed? Your mattress should support your neck, back, shoulders and feet to enable you to relax properly. Discomfort from pressure points can lead to tossing and turning which will disturb your sleep. For information about pressure relieving mattresses click here.
  
  
• Slow down before bedtime
  
  Get in the mood for sleeping by turning off bright lights and loud sounds, and by reading, or listening to soft music. Perhaps do some relaxing yoga. Avoid exercise which will increase your pulse rate, as this will make you more awake.
  
  
• Make sure you are not hungry when you go to bed
  
  A hungry body will not let you relax. Have a banana or a slice of bread if you feel hungry at bedtime. Don’t take a large meal!
  
  
• Write down what stresses you
  
  Don’t bring stress factors to bed. If your head is filled with things to do, get a piece of paper and write it down in order to clear your thoughts.
  
  
• Get out of bed if you feel awake
  
  Don’t stay in bed if you cannot sleep. Instead, drink some warm milk or have a hot bath. It will increase your body temperature and therefore make it easier to relax and fall asleep.