The Perfect Sleep And How You Can Get It!

The Perfect Sleep And How You Can Get It!

Sleepless nights are a problem that everyone has to face; some people more than others. There are many factors that are part of the perfect sleep. Bedroom habitat and sleeping habits are two of them. So let’s start with your bedroom.

Your bedroom habitat:

Does your bedroom help or hinder your sleep?

  • Day or night, darkness is a must for a good sleep. If you sleep during the day, you might like to try total block-out curtains if you have trouble sleeping.
  • If you often hear loud or sharp noises when in bed, try softening them by playing soft, relaxing music or other bland sounds, such as a fan or static (also known as white noise).
  • Research shows that the best sleep comes from mattresses five or less years old. If your mattress is older than five years old, it may not provide the support you need. Check this; for example, do you prefer to sleep in another bed (eg. a hotel room) more than your own? Do you wake up with aches, pains, or even numbness after sleep? Your lilac bedding may be the most fashionable around, but is it the most comfortable and supportive at the same time?
  • Some professionals suggest that you should get new pillows each year. So check your pillows. Do they still provide proper support?
  • When you sleep with a partner, do you often feel like you are being closed in or that any move your partner makes disturbs you too? If you do, you might want to think about getting a memory foam mattress topper to minimize motion transfer or, if that doesn’t work, a bed that behaves less like a trampoline.
  • Another important thing is temperature. If you are too hot or too cold, it will be a lot harder to sleep. As such, you might need to change your sheets so they are a little more compliant with the weather. For example, cotton in summer, and flannelette in winter.
  • Make sure that you keep anything work related out of your room. Make your room a haven from the pressures of the outside world, not an office!!
  • Keep TVs and computers out of your room. These things stimulate your mind, not wind it down.

Your sleeping habits:

There is no point spending a lot of time and money preparing the perfect bedroom sleeping environment if you have poor sleeping habits. For example:

  • A lot of people have a schedule for sleep on the weekdays, but they forget about it on the weekends and stay up much later. This is a bad habit. Pick a sleep schedule and stick to it. Even on the weekends! Your body needs a good sleep rhythm to sleep well.
  • Relaxation will help you sleep. Don’t just watch TV or finish work, relax by listening to light music or reading a good book.
  • Exercise helps! Regular exercise helps you release extra energy. Just make sure that you don’t exercise just before bed.
  • Sleeping supplements can help you get a good nights rest. However, some tablets/ supplements leave you groggy when you wake up. Try something with Chamomile, 5-Hydroxytryptophan or Valerian root to help you get a better sleep without the grogginess. Before you use products containing these substances, it is wise to consult your family doctor.
  • If after lying down in bed for fifteen to thirty minutes you can’t get to sleep, get up and try relaxing like meditating or reading. Then, when you’re tired, go back to bed and sleep. The aim here is to train your body to associate bed with sleep and relaxation, not tossing and turning!
  • Another important thing is to not eat too close to bed time. Especially avoid heavy, sugary or spicy food, unless you enjoy your stomach performing summersaults until the small hours of the morning.
  • Don’t drink or smoke before you sleep either. Both alcohol and nicotine are stimulants, and therefore counterproductive to good sleep.
  • Make sure you only go to bed when you are truly tired. Again, the aim is to train your body to associate bed with sleep.
  • Try not to nap during the day since napping makes it more difficult to sleep at night. Sometimes a short 20 minute “power nap” in the middle of the day is refreshing and invigorating. If you do take a nap, make it short one and ensure you do not to fall into a deep and extended sleep.

Most people will be able to get a good night sleep by putting these tips into practice. Unfortunately, there will be a small proportion of people who may need personal expert attention. If this is you, then talk to your doctor. Other organisations that provide assistance include the Better Sleep Council and the National Sleep Foundation .

About the author

Alan Riley is the publisher of This site provides reviews on the best in bedding, including the Pinzon Pyrenees White Goose Down Comforter the best memory foam mattress topper you can find. In his free time, Alan spend time with his wife and two kids in Melbourne, Australia where he loves to go sailing to relax and be ‘unwound’ for a good night sleep.