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20 top tips for a better night’s sleep

As it’s National Bed Month we’re celebrating with 20 top sleep tips to help you get to sleep, stay asleep and wake up feeling great.
Lifestyle Hints & Tips
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Sleep is fundamental to looking good and feeling fantastic. 7 to 9 hours of uninterrupted shut-eye allows us to rest and regenerate, and it can even improve memory, boost immunity and control appetite. Who doesn’t want to be healthier, more productive, slimmer and happier?

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1. Set a regular waking up time and bedtime to ‘set’ your body clock.

2. Go to bed at 10pm for that restorative pre-midnight sleep.

3. Make your bedroom a calming, uncluttered, relaxing sleep sanctuary.

4. Avoid caffeine in the evenings.

5. Try a warm (not too hot) bath before bed.

6. Clear your mind of clutter with a pre-bed ‘to do’ list.

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7. Replace bedtime smartphones, tablets and TVs with a book or soft music.

8. Keep the bedroom dark, darkness boosts melatonin levels in the body.

9. Choose melatonin boosting foods and drinks such as milk, salmon, hummus, kale and chamomile tea.

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10. Exercise to get tired and sleep more deeply. But not too close to bedtime.

11. Avoid alcohol and large meals before bed.

12. Choose a room temperature of between 16 °C and 18 °C, and the right seasonal tog of duvet.

13. Banish the clock, turn it round or put it out of sight so it’s not too distracting.

14. Try mindfulness to clear your mind, or the 4-7-8 sleep breathing method where you breathe in for four seconds, hold it for seven, then breathe out audibly for eight.

15. Make sure your mattress is comfy and supportive. Find the right one for you with our mattress finder.

16. Synthetic pillows should be replaced every six months to a year, down and feather pillows every two to five years.

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17. If your partner’s affecting your sleep, find a solution such as earplugs or buying separate hard and soft pillows for each of you.

18. Dehydration can affect the quality and length of sleep. Make sure you drink your two litres a day.

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19. Support your sleeping posture with strategically placed pillows or a good mattress topper.

20. Serious insomnia? See a doctor. It could be part of a bigger problem so it’s best to get checked out by your GP.

Bedroom

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