Create the perfect sleep environment

Bedrooms should be used only for sleeping and sex – not working, eating or watching television. Your brain needs to associate your bedroom with sleep.

If you have a television or computer in the room, then it is time to de-clutter and move them elsewhere.

You should aim to make your bedroom a dark, quiet and peaceful environment in which to rest after a hard day’s work. To do this:

• Make sure you have a bed which is comfortable. Mattresses are supposed to be changed every 10 years. If the mattress sags, put a board under it until you can afford to buy a new one. You will also be doing your back a favour!
• Fresh sheets and pillow cases may also help
• If the morning sun is causing you problems, invest in heavier curtains or lining, or wear an eye mask
• If your partner snores, buy some soft ear plugs
• Keep the room at a decent temperature, and well ventilated – not too hot in the summer or too cold in winter

This article was published on Mon 10 January 2011