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Making your Bedroom a Sleep Haven

Four key features essential for a sleep-conducive environment:

  1. Mattress and Pillow
    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.
  2. Dark
    A dark room is the most conducive for sleep day or night. Light can wake you up long before your alarm clock.
  3. Quiet
    Steady, low sounds like the whir of a fan or air conditioner are soothing and can help mute distracting or sudden noises.
  4. Temperature
    The ideal bedroom temperature is 18 -20°C.  A room that is too hot or cold can disrupt comfortable sleep.


Sleep Tips

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 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.

Create a sleep-conducive environment that is dark, quiet, comfortable and cool (see above).

Get up at the same time every morning – even on weekends!

Exercise regularly but complete your workout at least  2- 3 hours before bedtime.  

Avoid alcohol, caffeine and nicotine near bedtime – try some warm milk or herbal tea.

Try to sleep on your side. Avoid sleeping on your stomach as this forces your back’s natural “S” curve into an unnatural arch. If you sleep on your back, a pillow under your knees will help maintain proper spinal curve.

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.

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.