Sleep Guide

How much sleep a night do I need?

The average adult needs 7-8 hours a night, but it differs for every person. If you sleep longer on the weekends than during the week, you probably aren't getting the sleep you need every night.

How much sleep do children need?

According to The Better Sleep Council (US), children need at least nine hours of sleep each night. Make sure your child's bedroom is conducive to a good night's sleep – your child's room should be cool, quiet and dark and he or she should be sleeping on a comfortable, supportive mattress.

What can I do to sleep more restfully and deeply?

You should create a restful sleep environment – sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation – to get your best night's sleep. Try going to bed and getting up at the same time every day – even on the weekends. This will help keep your biological clock in sync. Develop a sleep ritual by doing the same thingspi each night just before bed. A routine cues the body to settle down for the night. Another hint: Unwind early in the evening so that worries and distractions don't keep you from getting a good night's sleep. Click here for some more useful sleep tips.

Can my mattress affect the way I sleep?

Your mattress has the potential to either promote restful sleep or deprive you of a good night’s sleep. According to the Better Sleep Council (US) and numerous other studies, if you're tossing and turning more at night or if you're waking up feeling stiff or sore after a night's sleep, it could be a sign that your current mattress is no longer the best one for you.

Why do we need sleep?

Sleep is a key part of a healthy lifestyle. Like eating right and exercising, sleeping well is essential to feeling your best during the day. While you sleep, your brain goes to work, consolidating the day's learning into memory and reenergizing the body.

How do I know if I have a sleep disorder?

If you've made your sleep environment and your everyday routine conducive to getting a good night’s sleep and you still feel sleepy after a full night's sleep, you should see your doctor. You may have a medical condition that interferes with getting the sleep you need.

Can I make up for lost sleep during the week by sleeping in on weekends?

Sleeping more on the weekends than during the week may indicate that you aren’t getting enough sleep. To overcome this you will need to sleep as much as your body needs every night. Make sure you're getting the right quality of sleep as well. Sleep in a cool, dark, quiet room on a comfortable, supportive mattress to get your best night's sleep.

Making your Bedroom a Sleep Haven

Enjoying a good night’s sleep makes all the difference to how productive you are in your day to day activities.  The first step to making sure that you get the sleep you need and deserve is to make your bedroom a sleep haven. Here are four key features essential for a sleep-conducive environment:

Mattress and Pillows

Your mattress is the heart of your sleep sanctuary so make sure that your mattress meets your comfort, support and space needs and that your pillow provides the right cushioning to support your head and neck properly.

Light/Dark

A dark room is the most conducive for sleep day or night. Light can wake you up long before your alarm clock.

Room Noise / Quiet

Steady, low sounds like the whir of a fan or air conditioner are soothing and can help mute distracting or sudden noises.

Room Temperature

The ideal bedroom temperature is 18 -20°C.  A room that is too hot or cold can disrupt comfortable sleep.

Sleep Tips

Here are tips to help you recharge and get good night’s sleep:

• Try to unwind and eliminate stress before going to bed – try a calming, warm bath before bedtime or some soft soothing music.
• Create a regular bedtime routine that makes you feel comfortable. This will help give your body cues that it’s time to slow down.
• Sleep on a comfortable mattress that provides the correct support.
• Sleep on the correct pillow for you. An important part of your sleeping comfort is the right pillow. Use additional pillows to raise your head and shoulders to help reduce snoring.
• Try sleeping on your side instead of your back as people tend to snore more when lying on their backs.
• Sleeping with the correct contour pilowmay also help reduce snoring. See our complete range of pillows.We have apillow that is just right for you.
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
• Avoid making your bedroom "the office" and avoid working in bed.
• Get up at the same time every morning – even on weekends!
• Exercise regularly but complete your workout at least  2- 3 hours before bedtime.
• Finish eating dinner at least 2-3 hours before bedtime.
• Avoid alcohol, caffeine and nicotine near bedtime – try some warm milk or herbal tea.
• Avoid sleeping on your stomach as this forces your natural “S” curve into an unnatural arch. If you sleep on your back, a pillow under your knees will help maintain proper spinal curve.

Healthy Sleep Tips for Kids

• Set a regular bed time each night and stick to it.
• Establish a relaxing bedtime routine, such as reading a bedtime story.
• Make after dinner playtime relaxing so that your children can unwind before bed time.
• Avoid feeding your children large meals close to bedtime.
• Avoid giving your children anything with caffeine such as chocolate less than 6 hours prior to bedtime.
• Make sure your children’s bedroom is a comfortable temperature, quiet and dark. If you need to, use a very dim nightlite.
• Remember, young children and toddlers require much more sleep than older children.

Best Sleep Positions

The position that you sleep in can make a difference to whether or not you enjoy a good night’s sleep.

Sleeping on your side, with your knees bent or with a pillow between your knees is the best way to maintain proper body posture. If you must sleep on your back, place a pillow under your knees to support the normal curve of your lower back. Sleeping on your stomach or with your head elevated on an oversized pillow arches the natural curves of the back, as well as increases pressure on the diaphragm and lungs. These positions can lead to restless tossing and turning and therefore a less refreshing sleep.

Tips to help you find your best sleeping position

• Place your pillow under your head, not under your shoulders.
• Avoid overstuffed pillows - they do not allow you to rest with your head in a neutral position.
• Sleep on your side, with your knees slightly bent or with a pillow between your knees.
• Avoid curling up with your knees to your chest.
• Avoid sleeping on your stomach, as this may aggravate back and neck pain.
• If you must sleep on your back, place a pillow under your knees to support the normal curve of the lower back.