Sleepless to sleep heaven in ten easy steps

There's no secret to a great night’s sleep. Just follow these simple steps and say goodbye to sleep problems.

Is your bed up to the job?

Even the best bed in the world won’t last forever. Chances are if it's ten years old, or less if it's a cheap bed, it's probably past its best and isn't giving you the support you need. Old mattresses are often the biggest cause of sleep problems.

Choosing the right bed for you

No one can tell you which bed is right for you, only you know that. So take your time and try as many beds as you can. Think about different sizes, try different types of mattresses and always spend as much as you can afford.

Get your room right

Make your room your sleep sanctuary and not a storeroom or home office. A room dedicated to sleep will help to eliminate sleep problems. It's that simple. So create a calming, restful space and de-clutter your bedroom.

De-stress before bed

Everyone needs time to wind down before bed, so make time for it. Take a bath, listen to soothing music or try a bit of yoga. We all have our own way of relaxing, so find yours.

Train your body clock

When your body knows when it's time to sleep, good quality sleep will come much more naturally. So avoid sleep problems and go to bed and get up at roughly the same time every day.

Good housekeeping

Unwelcome bedroom guests like dust mites cause allergens that can affect your breathing and are a common cause of sleep problems. Simple things like using a mattress protector and keeping your room well ventilated will make a big difference.

Don't forget the pillows

When it comes to pillows, quality and quantity count for everything. As a general rule, your neck should be in alignment with the rest of your spine. So go for pillows that support your head and don't leave you with a pain in the neck.

Take more exercise

20 to 30 minutes exercise a day goes a long way to reduce common sleep problems. So go for a walk, bike ride or swim, it helps relieve the stresses and strains of the day and is one of the best ways to make sure you get a refreshing night's sleep.

Don't over indulge

Tea and coffee may be great in the morning to get you going, but the last thing you need when you want to go to sleep. So avoid sleep problems, cut out the stimulants and go for relaxing hot milky drinks or herbal teas instead.

Can't sleep – don't count sheep, get up.

Don't lie there thinking about why you can't get to sleep. Get up, do something relaxing and go back to bed when you feel sleepy again.

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