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Tips to help you get a good night’s sleep.

sleepYou are always running around, trying to achieve all your objectives for the day, and you know you need to have a good night as tomorrow will be a very busy day, however getting a good nights sleep isn’t always easy. Here are some tips to help you get a good night’s sleep.


Set aside some wind down time.

Having had a busy day, it is essential to try to switch off and relax before bedtime. Here are some tips on how you can achieve this

  • Avoid electronic gadgets as a wind down tool if you can.
  • Have a nice warm relaxing bath with a few drops of lavender oil.
  • Avoid alcohol and food just before bedtime

Prepare your bedroom for sleep

  • The perfect temperature for sleep is between 18 and 24°C, (towards the cooler end is best).
  • The room should be quiet, dark and tidy.
  • Avoid bringing electronic devices into the bedroom at night.

Ensure you have a comfortable bed

Your mattress

  • Is your mattress more than seven years old?
  • Is it lumpy or saggy?
  • Do you feel achy or your joints feel stiff in the morning?
  • Do you sleep better when you are in a different bed?

Your pillow

  • Make sure your pillow holds your head in line with your spine and shoulders, as it would when you are standing.
  • You should be able to tuck your pillow in to your neck to support it.
  • The number of pillows depends on the breadth of your shoulders and how you sleep
    • You will need a thicker pillow if you sleep on your side than if you sleep on your back.
  • If your pillow become lumpy, or mishapen, then you should replace it.
  • If your neck and shoulders  are achy replace your pillows.

If this sounds like your mattress or pillows you should replace them.  The Sleep Council is a good source of advice for selecting the right mattress and pillows for you.

If you are still achy or suffering from stiffness give your osteopath a call and book an appointment #osteopathyworks