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Top tips for getting a good night's sleep

January 27, 2015
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Whether excelling at work or adopting a new fitness plan is at the top of your to-do list for 2015, getting a good night's sleep is essential to embrace your best New Year, new you!

The Sleep School's Dr Guy Meadows and Bensons for Beds have shared their top tips to tackle the woes of sleepless nights with HELLO! Online, from the perfect bedroom to what to eat before bed.

Scroll below to see their top tips…

sleep © Photo: Rex

Eating and Drinking:

Leave at least two hours between eating and sleeping. Limit caffeine to before 2pm and no more than two to three cups of tea or coffee per day.

Switch Off:

Phones, tablets and TVs emit light, which halts the production of the sleep hormone Melatonin. Sleep more soundly with electronics stowed away.

Don't worry, be mindful:

Instead of dwelling on negative thoughts, notice and let go of them by focusing on how cosy your duvet and pillow are. Mindfulness is proven to reduce the time taken to fall to sleep and improve sleep quality.

Stop snoozing:

Research suggests you feel most refreshed after an unbroken sleep. Set your alarm to go off only when you need to get up rather than snoozing for 15 minutes before.

Exercise to wind down:

Hit the gym in the late afternoon. You'll tire yourself out, leading to a deeper sleep.


Recharge with a power nap:

Nap for no more than 30 minutes for an effective natural boost of daytime energy, ideally between 12 and 3pm. Research shows that taking a power nap can increase alertness levels by 100% for up to four hours afterwards.

Stay in bed:

Waking up at night? Resist the urge to get out of bed in the middle of the night. Getting up will train your body to wake up more frequently.

The perfect bedroom:

Aim for quiet, cool, dark and comfortable. The optimal temperature for a superb night's sleep is 17 Celsius.

Keep a regular routine:

Keep your body clock on time to strengthen the link between the night-time and sleep by heading to bed at roughly the same time each night.

Your perfect mattress:

An exceptional mattress will provide the utmost support and comfort for your body; helping you to achieve great quality sleep, every night. Spend time considering how soft or firm you prefer your mattress to ensure the perfect sleep.

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