Sleep Hygiene

Everyone can have trouble sleeping at times. We all have nights where you can feel it is impossible to fall asleep or you are constantly waking up throughout the night. How we sleep and how much we need is all individual and can change over our lifetime.

Good sleep is important for our health. When we're asleep our brains are actually recovering from the previous day. We need sleep to give our brains and bodies rest, and improve our mental and physical health. We tend to need less sleep as we get older.

Sleep problems will usually resolve quite quickly, within about a month. But longer stretches of bad sleep can start to affect our lives. It can cause extreme tiredness and make usually manageable tasks harder.

If you have trouble sleeping in the long term, you may find that you:

feel your relationships are suffering
struggle to maintain a social life
have a hard time doing everyday tasks
feel hungrier and snack more
don't feel refreshed when you get up or are tired during the day

If you regularly have problems sleeping, you may be experiencing insomnia. Insomnia can last for months or even years, but usually improves if you change your sleeping habits.

Do you struggle to get a good nights sleep or do you constantly wake up throughout the night? If you have answered yes to these questions, then read our Time to Dream Factsheet which gives you practical tips to getting a better nights sleep.

Sleep Hygiene Factsheet - Time to Dream

Do you know the benefits of having a good nights sleep? Or how to achieve a good nights sleep?

If you answered no to these questions, then you should watch our webinar and find out why sleep hygiene is important. This webinar is delivered by our staff helpline with one of their trained counsellors.

Please note that you can expand this webinar for ease of viewing and by clicking the CC button, you will be able to turn on subtitles.

Importance of Bedroom Elements to a Good Nights Sleep

Temperature

Hot, cold and draughty rooms can have an impact on your sleep. Whilst you are asleep your body temperature drops to its lowest level. Therefore, cooler temperature in the bedroom are thought to be ideal for getting a good nights sleep. A hot bedroom can cause restfulness and if the room is too cold it can be difficult to drop off.

If it is possible, have the windows open on hot summer nights to ensure that cool air is circulated around your bedroom. Safety first, make sure you keep the windows on lock!

Lighting

When we see light, our bodies automatically assume that it is the right time to wake up. When it is dark, our bodies release melatonin which helps us to drift into sleep. Try using black out curtains/blinds or an eye mask to help you drift off quickly. If you enjoy reading before bed, make sure to purchase a dimmer light.

Did you know that you can purchase alarm clocks that use light to help you drift off to sleep and then gradually wake you up in the morning? The alarm clocks are designed to combat us bing suddenly awakened which can lead to bad moods. The light to avoid in the bedroom is the mobile phone. Mobile phones and computer screen display uses blue light which surppress melatonin.

Noise

Obviously, loud noises can interrupt our sleep whether this is other people in the house or the noise from outside. Why not try using foam ear plugs to block out any unwanted noise? This will also help if you decide to keep the window open during the night.

However, some people prefer to listen to soft and steady sounds as this can be soothing. White noise can often help people sleep and can be played in the bedroom, to create a calming environment.

Comfort

Your bed and mattress is important in getting a good nights sleep. Did you know you should change your mattress every 8 years? A poor mattress that is not tailored to you can leave you tired and achy. You should select the best mattress for you which offers the correct support you need to have a comfortable sleep. When you are asleep it is recommended that you should still maintain good posture, therefore, a mattress that is too soft will causes us to slouch and a mattress that is too hard will put too much pressure on our shoulders and hips.

Gadgets

Bedrooms are a place for relaxation and rest, however, modern technology has now turned most bedrooms into another living room in the home and has introduced digital distractions into a new space. Technology can be distracting through the night so why not try and leave your gadgets outside of the bedroom? This will stop you for checking your emails and hearing any notifications that may sound during the night.

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