Do you struggle sleeping at night? Here are some tips on how to make the most of getting a good night’s sleep.

Avoid sleeping during the day. It is often harder to sleep well at night, especially if you are not as active as you used to be. So try not to snooze or cat nap throughout the day.

Try to remain active throughout the day and eat little and often. Avoid eating rich, spicy food and large meals or consuming caffeine or alcohol at least 3-4hrs before going to bed.

It is important to keep warm, but keep the room ventilated. The ideal temperature for sleeping is between 18 and 23 degrees Celsius (64-73 degrees Fahrenheit).

Bedrooms are for sleeping! So avoid taking any electronic devices to the bedroom with you. Leave laptops, tablet devices, switched off or leave them in another room.

Make your bedroom as dark as possible to get full benefit of the day/night cycle.

If you do sleep during the day, try leaving internal doors ajar, to allow a through flow of air, a hot or stuffy room will find most of us struggling to keep our eyes open if seated or lying down for long periods, like watching television.

Lavender scented products, such as wheat bags or heat Paks not only offer comfort and warmth in bed, but also emit a relaxing lavender perfume by gently heating the natural lavender oils in the heat pak.

Relax, a warm bath or soothing music, can help you relax your mind and prepare your body for sleep.

Try to go to bed at the same time each night. If you find you can’t sleep, try reading a book, but avoid opening your laptop or using your mobile phone.

If you find you are tossing and turning throughout the night, or suffer from back pain which is interrupting your sleep, perhaps it’s time to think about changing your bed or mattress…

If your bed or mattress is older than seven years old, you should consider changing it for a new one. The Furniture Industry Research Association (FIRA) state that beds seven years old or more, are much less comfortable and supportive than a new one. Not only will it be more comfortable, and more hygienic, but top sleep experts found a new bed can even be more effective than sleeping tablets.

Avoid so called ‘bargain’ mattresses, as nothing is ever what it seems. UK Trading Standards officers, have records of rogue traders selling old and used mattresses simply recovered and sold as new.

Make sure that you buy a British bed or mattress from an approved member of the NBF (National Bed Federation). Only then can you can rest assured that your new bed or mattress meets the exacting British standards, stringent regulations for flammability, health and hygiene and trade descriptions.

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