Your sleeping environment and pre-bedtime preparation

A large number of people who sleep poorly are actually guilty of inducing poor sleep patterns and in some cases even nightmares.

E.g. you wake up consistently at the same time every night, try to see if there is an obvious explanation for this. It may be that you wake up feeling hot in which case you need to try and start your night's sleep with lighter cooler bedding.

Do you wake up at daybreak (dawn). If so then it may be that the light that awakes you. Get blackout curtains or sleep in a north facing room.

Do you suffer from nightmares. If you read horror novels or watch horror movies immediately prior to going to bed you may have a very obvious solution to your problem.

Your bedroom should have a restful atmosphere to it and the things that you do prior to sleep, and whilst in your bed, will play a significant role in determining how well you sleep.

Here are some brief guidelines to help you prepare correctly for a successful night's sleep.

Use your bedroom for sleeping, do not turn it into a multi purpose room and do not use it for watching TV or movies (or playing games).

Do not have your bedroom decor in cold or overly bright colours, this will not encourage relaxation and sleep.

Try not to eat or drink within 2 to 3 hours of going to bed. It is hard to sleep when your stomach is awake and digesting.

If you wake up during the night do not get up, make a drink, read or watch TV. All of these activities will prevent you from getting back to sleep and they will become habitual making sleep even more difficult.

Ensure that your bedroom is as dark as possible. This may mean having blackout curtains or blinds.

Avoid taking sleeps during the day. This will make it difficult for you to sleep at night and it will create a habitual pattern.

Go to bed and get up at a regular and consistent time. This will become habitual, but in a positive way.

Prepare for bed in a consistent (habitual way). E.g. the best preparations are things that slow and calm your mind, so reading a horror novel is bad, but listening to calming music is good.

Once in bed try to keep your mind free from thoughts. Do not replay the events of the day, or dwell on worries or concerns. Try to keep your conscious mind blank. This will lead to sleep. A self hypnosis ritual may help some.

If you think that your sleeping problems may relate to the suitability (or otherwise) of your bed, read the guidance on this bed selection page.

Back to Orthopedic mattress and specialist bed page

Back to the Home Page