Overheating in bed can cause discomfort and disrupt your sleep by causing you to wake up in the night. We tend to sleep better when our body is cool. The ideal temperature for a good night’s sleep is believed to be around 16–18ºC, but this will vary between individuals. Our top tips for keeping cool and sleeping well:
• Try placing a bowl of ice in your bedroom with a fan running next to it to circulate cool air throughout your bedroom. • Choose a mattress and bedding made from natural materials as these help regulate body temperature. • Wear comfortable, loose-fitting nightwear made of a natural fabric that can breathe, such as cotton, or nothing at all.
Snoring may be a bit of a joke to some, but for millions of people across the country it affects their sleep every night. Whilst it is impossible to cure snoring, it is possible to control it. Try the following tips to help you beat the snore:
• Avoid smoking, drinking alcohol and overeating before bedtime as these can worsen snoring. • If you snore when lying on your back, learn to sleep on your side. • Try sleeping on a firmer pillow - a pillow that's too soft can exacerbate snoring.
Allergies are one of the biggest contributors to lack of sleep. They can cause you to wake throughout the night and leave you feeling tired and lethargic, draining your immune system and making your body less able to deal with your allergy. If you wake up feeling wheezy, groggy, or with a running or blocked nose, then you may be allergic to dust mites or the enzymes released in their droppings. The best treatment is avoidance of dust mites. Try our top tips for turning your bedroom into a dust mite free zone: • Keep your bed and bedroom as clean and hygienic as possible. • Dust mites love warm, moist climates so reduce humidity in your bedroom by allowing lots of dry air to pass through it. • Dust mites hate light and cold air so let your bed air for a while before making it.
Allergies are one of the biggest contributors to lack of sleep. They can cause you to wake throughout the night and leave you feeling tired and lethargic, draining your immune system and making your body less able to deal with your allergy. The best treatment is avoidance of the chemicals. This can be difficult as we are often unknowingly exposed to chemicals in our daily life, for example in our beds, mattresses and bedding. If you suffer from a chemical allergy or are sensitive to chemicals, you should make sure that your bed, mattress, bedding and nightwear are organic and /or chemical free.
Eczema and other skin conditions can cause you to wake intermittently throughout the night due to your itchy skin, disrupting your sleep. • Choose your bed, mattress, bedding and nightwear carefully to ensure that they do not aggravate your skin condition. • Skin conditions are often aggravated when the skin becomes hot and cannot breathe, so avoid overheating in bed at night. See the “Overheating in bed” section for top tips on staying cool throughout the night.
Your bedtime routine (of lack of one!) could be keeping you alert and anxious and preventing you from getting a good night’s sleep. The key is to establish a relaxing and consistent bedtime routine, which signals to your mind that you’re ready for sleep. Try including the following in your bedtime routine: • Have an hour and a half wind down period before bedtime - do something you find peaceful and relaxing, such as reading. • Try taking a warm bath before bed. When you get out of the bath your body temperature will drop; a fall in body temperature is one of the stags your body goes through before sleep. • A hot milky drink may help you to relax and is a well-known sleep-enhancing remedy.
Getting out of bed in the morning can be difficult if you’ve had a bad night’s sleep. Here are some tips to help you to get out of bed and make the most of your day: • Try to stick to a sleep schedule – condition your brain by going to bed at approximately the same time every night and getting up at the same time every morning. • Avoid caffeine, alcohol and tobacco too close to bedtime as these may disrupt your sleep, making it harder to get up the next day. • Waking naturally by light can help you to wake up faster and give you more energy for the day ahead. Try leaving your bedroom curtains slightly open during the summer months or use a dawn simulator.
Most of us have probably experienced the “winter blues” from time to time, but for those who suffer from Seasonal Adjustment Disorder (“SAD”) the winter months can cause debilitating depression. It is believed that sufferers of SAD or the winter blues react adversely to the reduced amount of sunlight in the winter months. Sufferers of SAD often find themselves sleeping more in the winter than normal, struggling to get out of bed in the morning and feeling sleepy in the daytime. SAD can often be effectively treated with light therapy. A variety of light therapy products exist on the market today, including light boxes, specialist light bulbs and dawn simulators.
Back problems or back pain make sleeping difficult, resulting in broken and uncomfortable sleep. If you haven’t already seen a doctor about your back problems, do so! Also, consider the following tips: • Your sleeping position could be making your back problems worse. The best sleeping position for back pain sufferers is usually on your side with your knees bent. • Sleeping on the wrong mattress or an old, saggy mattress can cause or worsen back problems by creating poor sleeping posture, so make sure that your mattress is comfortable and suitable for you. • Keep your back correctly aligned with the correct pillow(s). The general rule is that the wider your back is, the deeper your pillow needs to be in order to keep your spine aligned.
Neck problems or neck pain make sleeping difficult, resulting in broken and uncomfortable sleep. If you haven’t already seen a doctor about your neck problems, do so! Also, consider the following tips: • Keep your neck and shoulders warm whilst sleeping and try to keep out of draughts to avoid waking up with neck ache or stiffness. • Your sleeping position could be making your neck problems worse. A good sleeping position for neck pain sufferers is usually on your side with your knees bent. • Keep your neck and back correctly aligned with the correct pillow(s). The general rule is that the wider your back is, the deeper your pillow needs to be in order to keep your neck and spine aligned.
We’ve all experienced difficulty sleeping on a long journey, whether that’s by car, train or plane. Light, noise, being too hot or cold and uncomfortable sleeping position all make it difficult to drop off to sleep. Here are some tips to make falling asleep easier on your next journey: • Light prevents you from sleeping. Take an eye mask or shades with you on your travels to make your sleeping environment as dark as possible. • Take ear plugs with you to block out disturbing noises. • A travel pillow helps you to sleep more comfortably and minimises neck ache.
Sleepiness and exhaustion are common symptoms of pregnancy, yet many mums-to-be find it difficult to sleep. Follow these tips to maximise your sleep quality: • If you’re having trouble getting comfortable in bed or are suffering from back or body aches, try using pillows to help you find a comfortable sleeping position. • If hot flushes or overheating in bed is disrupting your sleep, follow our tips in the “Overheating in bed” section. • If excitement, anguish or anxiety is making it difficult for you to relax, try our tips in the “Can’t relax before sleep” section.
Allergies are one of the biggest contributors to lack of sleep. They can cause your baby discomfort throughout the night resulting in your baby waking often. The best treatment is avoidance of the chemicals. This can be difficult as we are often unknowingly exposed to chemicals in our daily life. If your baby suffers from a chemical allergy or is sensitive to chemicals, you should make sure that your baby’s cot, cot mattress, bedding and nightwear are organic and /or chemical free.
Overheating can cause your baby discomfort throughout the night resulting in your baby waking often. We tend to sleep better when our body is cool and this is true for babies too. The ideal temperature for a good night’s sleep is believed to be around 16–18ºC and it only takes a temperature rise of 0.5ºC to disturb your baby's sleep. If you are worried about your baby overheating at night, try our top tips for keeping your baby comfortable and sleeping soundly: • Don’t overdress your baby for bed - your baby doesn’t need to wear any more clothes in bed than you do. • Don’t give your baby too much bedding or allow the bedding to cover your baby’s head. • Choosing natural materials for your baby’s mattress, bedding and nightwear can help keep your baby’s body temperature constant.
Allergies are one of the biggest contributors to lack of sleep. They can cause your baby discomfort throughout the night resulting in your baby waking often. If your baby wakes up groggy, or with a running or blocked nose, then your baby may be allergic to dust mites or the enzymes released in their droppings. The best treatment is avoidance of dust mites. Try our top tips for turning your baby’s bedroom into a dust mite free zone: • Keep your baby’s bed and bedroom as clean and hygienic as possible. • Dust mites love warm, moist climates so reduce humidity in your baby’s bedroom by allowing lots of dry air to pass through it. • Your baby’s comforter and stuffed toys can be ideal breeding grounds for dust mites. Be sure to wash your baby’s comforter and stuffed toys in hot water once per week.
Eczema and other skin conditions can cause your baby to wake intermittently throughout the night due to their itchy skin, disrupting sleep for them and you. • Choose your baby’s cot, cot mattress, bedding and nightwear carefully to ensure that they do not aggravate your baby’s skin condition. • Skin conditions are often aggravated when the skin becomes hot and cannot breathe, so ensure that your baby does not overheat in bed at night. See the section on “Baby overheating in bed” for top tips on how to prevent your baby from getting too hot at night.
Whilst some sleep deprivation is part of the territory of being a parent, there are ways in which you can help your baby to sleep and make it easier for yourself to get a good night’s sleep too. Here are some suggestions: • Establish a clear bedtime routine to let your baby know that it’s bedtime – and really stick to it! This could include bathing your baby, cuddling or reading a bedtime story. If you follow your routine consistently at the same time each night your baby will learn that that it’s time to go to sleep. • Keep the room dark – set the scene so your child knows it’s bedtime and not playtime! • Make sure that your baby’s cot mattress and bedding are comfortable and do not irritate your baby’s sensitive skin.
It is completely normal for young babies to wake up during the night. However, the following tips may help make nighttime wakings as infrequent and brief as possible: • It only takes a temperature change of 0.5ºC to disturb your baby's sleep so try to make sure your baby is not too warm or too cold. • If your baby sleeps a lot during the day, try reducing your baby’s naps during the daytime. • Comfort your baby when he or she wakes up in the night. However make sure that you do not do anything likely to stimulate your baby, such as playing, as this will only extend the time it takes to get your baby back to sleep.
Travelling can be tiring for babies and young children, but conditions don’t always make it easy for your little one to drop off to sleep. Here are some tips to make it easier for your child to fall asleep on your next journey or outing: • Take extra clothing or a blanket with you for your child to cosy up in if it’s cold. • Light makes it difficult to sleep. A sun shade for your child’s window in the car will make it easier for them to sleep by keeping the sun out of their eyes. • A travel pillow will help your child to sleep more comfortably.
Babies and children move around more in their sleep than adults do. This can result in them falling out of bed and hurting themselves. Try using a bed guard to create a safe, secure and soft environment for your child to sleep in and prevent these accidents from happening.
Being too cold in bed can make it difficult to fall asleep and can disrupt your sleep by causing you to wake up in the night. Our top tips for keeping warm and sleeping well: • Experiment with different room temperatures to find one that works best for you. The ideal temperature for a good night’s sleep is believed to be around 16–18ºC, but this will vary between individuals. • Body temperature drops during the night, so have an extra blanket or warmer night clothes nearby to put on if you wake up feeling cold. • Keep cosy by snuggling up to your bedmate if you have one.
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