Tips for a Better Night's Sleep

Handy Hints for Superior Sleep

  • Make sure you have a regular circadian rhythm, i.e. a regular bed time and a regular wake-up time.
  • Create a sleep-friendly environment, i.e. dark, quiet and comfortable.
  • Don’t spend unnecessary time in bed.
  • Don’t eat or drink large quantities before bedtime, especially alcohol or nicotine.
  • Avoid caffeine, especially close to bedtime.
  • Perform regular exercise, but not close to bedtime.
  • Don’t take naps close to bedtime, i.e. late afternoon or evening.
  • Write down your sleeping habits for a couple of weeks and ask your doctor to assess them.

How Do You Think of Your Bed?

If you fall asleep on the lounge or in a chair more easily than in your bed, it may be a symptom of you not thinking of your bed as a tool to aid slumber.

Do you watch TV from your bed? Do you use your laptop in bed? As far as your body is concerned, these are indications that it should be alert whenever you’re in bed, and you will therefore find it harder to fall asleep.

Try to utilise your bed solely for sleep. Combine with a regular sleeping schedule and, as you begin to sleep more regularly, increase your time in bed by an additional 15-30 minutes.

Make Your Bed Your “Sleep Centre”

  • Only use your bed for sleeping.
  • Choose a comfortable yet supportive mattress.
  • Only go to bed when you're tired and/or sleepy.
  • If you are unable to fall asleep within a quarter of an hour, get out of bed until you're sleepy.
  • While in bed, don’t stress about being unable to sleep.
  • Think comforting thoughts: Picture yourself relaxing in both body and mind.


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