Improving your sleeping environment can make a big difference to getting a better night's sleep. Your bedroom needs to be a haven for slumber. If you take your work to bed with you or watch TV, your body doesn't wind down properly before sleep, and you will find it more difficult to fall asleep.
- Start by keeping the temperature down in the bedroom. A cool environment is best for sleeping, with plenty of ventilation. If you're too hot or cold this will keep you awake. Make the room as dark as possible with blackout blinds or heavy curtains to block light from the windows.
- Avoid having TV's and computers in your bedroom.
- Make your bedroom quiet. It can be difficult to block out noise from traffic, other people in the house or dogs barking. If you can't avoid these distractions, you could try a fan, using static from a radio or white-noise cds.
- Make sure your mattress and pillows are comfortable. If you're waking up with backache or a sore stiff neck, you may need to change your bedding. Mattresses only last about 10 years and pillows need changing when they lose their shape.
- Don't take work to bed with you.
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