Asleep or not we spend a large part of our lives in bed. If you are a poor sleeper or suffering from sleep problems, you may not be aware that your bed is affecting the quality of your sleep.

Many people find they sleep better away from home. There may be a number of reasons for this – being away from the stresses of home and work, peace and quiet, less expectation of being able to sleep – or, possibly, the bed is more comfortable!

Battlefield or Cruise Liner

The ‘right’ bed for a good night’s sleep will depend on a number of factors. People sleep in different environments throughout the world, from straw bedding on the floor, to a hammock strung between two trees. You need a bed that will give you the correct support and comfort, and provide you with a healthy space to sleep.

It is recommended that a bed should be changed every 8 – 10 years. We sweat an average of half a pint each night and the mattress is a haven for dust mites, conditions that may affect our health as well as our sleep. Wear and tear means that it may not be as supportive as it was when new – all reasons to take a regular look at the condition of your bed.

Size is Important

We are building smaller and smaller houses with a corresponding reduction in bedroom size. Meanwhile, average body weight is increasing. The standard double bed size is just 2ft 3ins (135cm) giving each person just 2ft 3ins of space – less than a baby in a cot!

Surprisingly, two thirds of the beds sold in this country are still standard size, although king size beds are becoming increasingly popular. Studies have shown that couples sleep better in a larger bed. There may be a number of reasons for this including the size of each person, sleeping habits and physical limitations such as back or mobility problems. So, it makes sense to check out your bed size when it’s time to changing your bed.

Healthy Sleep

You are looking to create a healthy space that will help you sleep. If you or your sleeping partner suffers from back or joint pain, you should pay particular attention to the support of your mattress. It should be neither too hard nor too soft. It should give you support but be able to yield to the natural contours of your body.

If you and your partner are very different in weight and size, or have different preferences, consider beds that zip together. If you have any allergies, check out your bed and bedding. If you have experienced a good night’s sleep in a different bed, try and remember what was different. Was it the size, mattress, bedding, or just the fact that you were away from home?

Investing in Sleep

It is estimated that we spend at least a third of our lives in bed – that means we will have spent 16 years in bed by the time we are 50! It makes sense to choose carefully when investing in a new bed.

There are a wide number of styles and prices available so take a little time to consider your needs and your budget before buying. Buying a bed is an investment in your health and could be with you for up to ten years.

Tips for Buying Beds

• You will sleep better in a bigger bed. If you are buying a double bed consider a king size bed (if space permits).
• Consider the support of the mattress, does it match your needs, especially if you suffer from back or joint pain.
• Check what your bed and mattress are made from if you have allergies or suffer from asthma.
• Take time to test before purchase. Lie on the bed in comfortable clothing – take your coat and shoes off first!
• If you are buying a double bed – take your partner. Lie on the bed together and see how it feels.
• Make sure your new bed fits in your bedroom and you have enough access for delivery.
• There are beds to suit all pockets. Try to invest in a bed that will last and give you a good nights sleep.

Sleeping Beautifully

Beds come in many styles. Divans are often sold separately and you chose a headboard that fits in with the style of your bedroom. There are bases in many styles from contemporary to traditional. These require a separate mattress so make sure you chose one that fits and is the correct weight for the support!

The style and size of your bed will be the focal point in the bedroom. Once you have chosen your bed you will have pleasure dressing your bed ready for that perfect night’s sleep.

You are so tired; you fall asleep watching the television. You then drag yourself to bed…And, surprise, surprise! You can’t sleep. Then follows another sleepless night, and you are so exhausted you fall asleep on the train coming home…

If you recognise this, or a similar scenario, you need to pay attention to your sleeping environment. Repeat after me. I will sleep in my bed, and only in my bed…

Sleep Debt

Many of us have lost the connection with bed and a good night’s sleep. We sleep in all sorts of places. In the car, watching TV, at the hairdresser, at our desks…In fact, anywhere we can catch a few minutes. Of course, there are great benefits from a few moments of relaxation during a restful day. But this is not relaxation; it is the body trying to catch up with lack of sleep. In other words, this is Sleep Debt and it needs to be repaid.

Some people find that they sleep well on holiday or when they are away from home. This suggests that something is stopping them getting proper nights sleep in their own bed. Surprisingly researchers have found that sleepers often report a better night’s sleep in a sleep laboratory than at home. Even a sleep laboratory can provide a more restful environment than a familiar bedroom!

Sleeping Away

So why do we find it so difficult to sleep in our own beds? There are two main reasons for this.

Expectation

Feeling exhausted we drag ourselves to bed expecting a good night’s sleep. When this doesn’t happen on a regular basis, our expectation is replaced by hope, and eventually by frustration and despair. We no longer ‘expect’ a good night’s sleep – we expect a long night of sleeplessness.

This increased anxiety means we are even less likely to sleep and may take naps in other places. The bedroom is now a place connected with sleeplessness, rather than sleep.

A Place to Sleep

Imagine a really lovely hotel room. The first thing you see is a beautiful large bed – fresh sheets, soft pillows, warm duvet. The room is clear of papers, clothes, and other paraphernalia. The television and any other gadgets are hidden, and there is nothing to remind you of the stresses of the rest of the day.

Take this one step further. Nobody knows where you are so the phone is unlikely to ring, or anyone arrive at the door. The bath tempts you to have a warm, fragrant soak before wrapping yourself in a warm robe.

Finally, after a warm drink, you slip into bed and envelop yourself in the soft covers. The room is dark, quiet and comfortably cool. You sleep.

And Only for Sleep

So why is this room so different from your own room? Even if you have created an environment to help you sleep, it is hard to remove the connection between this room and the stresses of the day.

It is important to see the bedroom as a place for sleep and only for sleep. Not for working, watching television, studying or using as an office. By removing any connections with the rest of the day you will re-establish the bed/sleep connection. You will also find it easier to ‘disconnect’ from the rest of the day if you remove anything that distracts you from your prime bedroom activity – sleep!

Put Out the Light

We are programmed to sleep in the dark and stay awake during daylight. We can stimulate this natural connection by making sure that our bedroom is dark and quiet. Put out the light, draw the curtains and check that there is no distracting light from outside – streetlights, car lights and the neighbours may all be intruding on your darkness.

Most hotels have heavy curtains or blinds that can turn day into night and keep out the light until you decide to wake. By ensuring you can ‘turn on the darkness’ you will be helping your body clock remember that it is night and the time for sleep.

Sleep masks and eye pillows can be useful for travelling and a reliable alarm clock is a better wake up call than the early morning light.

Children, who are less sensitive to light and sound, may feel more secure with a night-light or open door. They may also fall asleep easier if they can hear familiar sounds. As they become older and start to adjust to their circadian rhythm they will start to sleep later and are likely to shut the door, although the sound may grow louder!

Peace and Sleep

Most people sleep better with peace and quiet. Noises that make you jump as you are starting to dose, or wake you up are particularly disturbing. Some find the steady hum of traffic, water, or other background noises comforting.

Try to make ‘your space’ a place of peace and tranquility, creating an environment where you can relax and feel calm, looking forward to the promise of a restful night.

Many couples are aware of the importance of the right temperature for a good nights sleep. One partner throws the duvet off the bed leaving the other shivering… Or, in a bid to keep warm, covers are ‘stolen’ during the night.

Body temperature varies between individuals between 97.2 – 100F (36.2 -37.8C). The environment, what we eat, how we feel and how active we are all factors that also affect our sleep. There are changes of body temperature during the day with temperature lowest in the morning, rising in the late afternoon.

The hypothalamus in the brain regulates body temperature and blood is sent to the skin and the body sweats when it’s too hot. Being too hot or too cold during the night will stimulate the brain, so it makes sense to try and regulate body temperature for a peaceful nights sleep.

Bedtime Baths

A bedtime soak can be relaxing but may raise body temperature too high. Experts suggest that it might be better to have a bath a little earlier to allow the body to adjust before turning out the lights. A bath followed by some relaxation may be more effective than leaping out of the bath straight into bed.

Being too cold will also affect how easily you fall asleep and the quality of sleep. Light warm clothing may help you stay warm and can be removed if you become too hot. ‘Layering’ is often better than tight, heavy covers as it allows you to move and make adjustments as body temperature adjusts during the night.

Cool and Comfortable

Research has shown that poor sleepers are more likely to complain of being too hot rather than too cold, so it might help to keep temperatures low in the bedroom. A room temperature of around 18C (64F) is thought to be ideal. Most people find it hard to judge room temperature without a thermometer. Checking the temperature of your bedroom will help you create the right climate for a good nights sleep.

Babies and Bedrooms

Babies and small children are vulnerable to extremes in temperature, particularly cold. An ideal room temperature for a sleeping baby is warmer than an adult, around 68F (20C).

Temperature Control

Fresh air will help you sleep and make the bedroom fresh and pleasant. Many people are highly sensitive to strong smells and stale air. Leaving a window open during the night may be too chilly, but a good airing during the day will help refresh the room.

Our lives are often spent in environments where we have little control. Offices, shops, and our homes are overheated and air conditioning may mean we have little connection with fluctuating temperatures. By making a few adjustments to your bedroom you might be able to create the difference that will guarantee a good nights sleep.