Getting a good night’s sleep is key to waking up in the morning with enough energy to take on the day ahead. It’s even more important when you’re training hard or you have a big event coming up, such as a run or a sports match!
The team at Tempur – makers of pillows and mattresses created using NASA technology which are used by some of Australia’s top sportspeople – have put together a list of their top tips to help you get into a better sleeping pattern:
Don’t use bright lights around the home at night
Artificial lights at night limit your production of melatonin – the hormone that makes you sleepy. Use low-wattage bulbs around the main rooms of the house, and turn off your computer and TV at least one hour before you plan to sleep.
Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable
Noise, light and heat can cause sleep problems. Try using a sleep mask to help block out light.
Don’t lay in your bed reading from a backlit electronic device
If you use an electronic device to read, use one that is not backlit so you would need a soft bedside lamp to see it.
Don’t have a ticking or lit clock
There’s nothing worse than listening or watching the minutes tick by when you’re trying to sleep and the light from the clock can also keep you awake.
Use your bedroom only for sleep and romance
Physical intimacy, such as hugging and massage, can lead to restful sleep. And, if you don’t watch TV or use a computer in bed at night, your brain will soon settle into the idea that the bedroom is mainly for sleep and, of course, some romance!
Go to bed when you start to tire
Go to bed when you feel like going to bed, not when you think you are ‘supposed to’.
Block out snoring
If a loved one turns into a thundercloud or likes to imitate the sounds of a steam train at night, try earplugs or even a separate bedroom!
Image / FreeDigitalPhotos.net – FrameAngel