Turn off, drop off
For a good night’s sleep, aim to switch off your TV, computer or tablet at least half an hour before going to bed. These devices stimulate your mind, impeding relaxation, but also emit blue and blue-green light, which suppresses the release of the sleep hormone melatonin.
More space means more sleep
If you’re sharing a standard-sized double bed, you’re making do with less room than an infant in a child-size single bed. A king-size bed will give you more scope to stretch out. If your companion tends to annexe all the territory while asleep, consider a super king-size!
Noise can annoy
Noise can badly affect sleep. The World Health Organisation recommends that overnight, the sound level in your bedroom should be no more than an average 35 decibels (comparable to very soft conversation). If you need a quieter life, consider ear plugs.
Make time to unwind your mind
A quiet mind is a prerequisite to a good night’s sleep, so it’s good to wind down for 45 minutes to put yourself in the right mood. For example, listen to the shipping forecast while sipping a camomile tea. It’s important to establish a ritual so your body recognises it’s time for bed.
Keep yourself in the dark
Even with your eyelids closed it can take just four minutes of daylight for your body to decide it’s time to wake up. If street lights are the problem invest in some black-out blinds or even a sleep mask. If you must have a light on, keep the level low with a plug-in LED lamp.
Say no to naps
Having a nap may recharge your batteries in the short term, but if you’re struggling to sleep at night even the briefest daytime snooze may be the enemy. Reading or taking gentle exercise may be a better way to relax during the day.
Don’t be a couch potato
Do you drop off on the sofa in front of the telly every evening? This can make it difficult for you to fall asleep when it’s actually time for bed. Instead of dozing on the couch, do something simple to keep yourself awake like calling a friend or having a bath.
