According to research carried out by the Sleep Council, anyone age 18-65 should aim to get an average of 7-9 hours of sleep each night. Of course, everyone is different and we each require different levels depending on our routines, but it easy to forget the difference between the amount of sleep we need to remain healthy and how much we can ‘get by’ on.

Whether you are an early bird or night owl the most important thing is that you get a good night’s sleep. How you prepare for bed plays a vitally important role in allowing you to get the most from your time under your duvet.

Our list below offers some helpful suggestions:

  • Make sure the bedroom is quiet, cool and dark – keep out as much natural light as possible at nighttime. Also keep use of TVs, smartphones and electronic devices to a minimum. An eye mask might also prove to be useful. Keep noise to a minimum so you have as few disruptions as possible. Earplugs can be helpful to block out external sound. Keeping the room cool will also ensure your body temperature doesn’t get too high so you become restless. You will also need a good mattress, pillows and a well-made bedframe to support you so you can sleep for longer.
  • Establish a daily routine – creating a routine that you stick to each day teaches your body to prepare for bed. Going to bed and waking up at the same time will create a pattern your body is then ready to stick to.
  • No more late-night food or alcohol – eating heavy food or drinking alcohol shortly before bedtime can have a bad effect on your ability to sleep. At the very least, try to restrict these to at least a few hours before bed.
  • Bed preparation – doing the same things each night will also make a big difference. From going to the toilet before bed, brushing your teeth at the same time of night, or taking deep breaths to help your relax, preparation is everything when it comes to bedtime.