Getting ready for bed

There are two key things to keep in mind when getting ready to sleep:

- It's important to go to bed in a relaxed state of mind. You need to allow your brain to switch off from the day.
- Keep regular hours by going to bed at the same time and getting up at the same time to help train your body to sleep at the right time. 

Repetition encourages you to relax and switch your brain off, so an hour before you climb under the duvet, establish some routines that will help you wind down. Your body will start to recognise them as triggers to relax and sleep. Here are some suggestions you might like to try:

- Dim the lights to remind your body clock what time it is.
- Have a warm calming bath. Use some sleep-inducing essential oils or bubbles. Visit the Relaxation Techniques section for more information.
- Play some soft, relaxing music or listen to a relaxation or meditation tape. There are plenty of CDs specifically made to soothe your worries away.
- Read quietly for a short while. It's a great way to wind down and get those eyelids drooping.
- Steer clear of stimulants like nicotine or caffeine close to bedtime. Try a relaxing cup of herbal tea such as chamomile or valerian instead. Visit the Range of Remedies page for more information.
- Milky drinks contain L-tryptophan, an amino acid that may aid sleep.
- Try not to go to bed hungry, the last thing you want is to be woken up by a rumbling stomach. On the other hand, going to bed full can be just as detrimental to your sleep.
- Take time to wind down after you switch off the TV or PC.
- If you can, switch off your mobile, PDA, PC or other devices overnight. Reduce all potential distractions to allow yourself the best chance of an uninterrupted night's sleep.

You're entering the sleep zone

The bedroom is usually where sleep takes place, so give yourself the best chance of a good sleep by turning it into a sleep zone. If possible, turn your bedroom into a sanctuary of rest and relaxation. Create a haven from the cares and worries of the day and you may find it easier to drop off. This checklist offers some helpful pointers:

Check your bed

- Is it comfy? Is the mattress lumpy or sagging? It may be time to invest in a new one.
- You may need new pillows; choose the ones you find most comfy - whether soft and fluffy or supportive.
- Is your bed the biggest you can fit in your bedroom? If two of you are sharing a standard double bed, it actually gives you less space than a child's single bed!
- For more help see the British Sleep Council's website.

Check your bedding

- Is your duvet or blanket too light or heavy? Think about adjusting it for different seasons.
- Does your partner hog the duvet? You may need to have a quiet word or even get your own!

Check the thermostat

- The ideal room temperature for sleeping is between 13 and 24ºC (55 and 75ºF).

Check the clock

- Do you stare at your digital clock during the night, watching the hours tick away? Instead of relaxing, you're probably thinking about all the sleep you're missing out on. It may be better to hide illuminated clocks from view altogether.
- Does the clock tick loudly? If you find yourself focussing on it, it's worth getting a silent clock.

Keep it dark

- Especially if you work shifts - you need to make your body think it's night.
- Add a blackout lining to your curtains or replace them with a blackout blind, they're discreet, effective and available in a range of colours and patterns.
- Turn off any lights that may alter the light in the room in which you're sleeping.

Keep it down

- Noise pollution seems to be more and more common. Noisy neighbours, car and air traffic all conspire against sleep.
- Calm your mind with relaxation techniques to take the focus away from external distractions. Visit the Relaxation Techniques section for more information.
- Ear plugs are an effective way to minimise noise.
- Double glazing doesn't just cut your fuel bill; it can significantly reduce noise too.
- Swap your bedroom to a quieter part of the house if you can.

Kick them out

- If you have a pet that keeps you awake, be strong and ban it from the bedroom!
- If your partner is keeping you awake, don't be afraid to move them or yourself into another room. Couples who sleep well have been shown to have a better relationship than tired ones.

Keep the bedroom for sleep (and sex!)

- Avoid stressful topics of conversation in bed. That means politics, religion, relationships or financial problems are all barred from the bedroom.