Dogs move a lot in their sleep and wake up more often than humans. So instead of letting them in your bed, why not give them their own place to sleep? They're happy just being in the same room as you and you'll sleep better.
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Make a habit of going to bed at the same time every night. Many studies have shown that this kind of repetition is self-reinforcing and helps you fall asleep faster. If you find staying on track with your bedtime routine virtually impossible, consider setting a go to bed alarm.
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Even when it doesn't interfere with your ability to fall asleep, caffeine reduces the amount of time you spend in deep sleep, which is when your body rejuvenates and heals. So if you want a hot drink after 2pm and still want to wake up feeling rested the next day, try decaf or even chamomile tea.
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Between 18 and 22 degrees is the perfect temperature for a good night's sleep. Any hotter and you'll be tossing and turning. Any cooler and you'll shiver yourself awake. That's why changing your duvet with the seasons will help you sleep better through the night.
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Eating a big meal late in the evening stimulates your body's metabolism at the very time you need it to be slowing down. So for better sleep, try eating supper earlier. If you get hungry at bedtime, eat a banana. It's a source of magnesium and potassium, both of which help to relax muscles so you sleep better.
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Lavender is known to slow down your heart rate, lower blood pressure and put you into a relaxed state. So keeping some next to your bed will give you better quality sleep with less tossing and turning. And it's nice to have a room that smells lovely.
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Science is now backing up the old saying that you should never sleep on an argument. Whether it's a disagreement with your partner or a set-to at work, you should try to resolve negative feelings before you go to bed so that you can enjoy a good night's sleep.
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Our bodies require water to function and this is especially true for the brain, which is composed of 85% water. So while you are dreaming, you need to be hydrated. Have a nice glass of water before you go to sleep to avoid waking up thirsty in the middle of the night. And keep a glass of water next to your bed so that if you do wake up, you don't have to go all the way to the kitchen to quench your thirst.
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When your mind is over stimulated it can be hard to get a really good night's sleep. Avoid looking at your work emails after dinner. Instead, choose an activity that helps your mind to unwind, like yoga or simply reading a book.
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Being physically tired helps your body to relax at night. Since most of us work in offices these days, having daily exercise as a part of your routine contributes strongly to a good night's sleep.
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Tossing and turning makes you associate the bedroom with not sleeping, which can stop you sleeping in future. So instead of lying there awake, go to another room and read a book, meditate or even do the dishes. Come back to the bedroom when you feel drowsy again and you should drift off in no time.
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Even a small amount of light can disturb your sleep cycle. You'll get a much better night's sleep if your room is in total darkness. So if you live near streetlights (or you don't like getting up at the crack of dawn) you may want to consider getting blackout blinds.
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There are lots of different types of mattresses out there. Finding the right one will mean there really will be no bed like home. It will give you the support you need for a good night’s sleep and it could even eliminate back and joint pain in the morning. For help finding the perfect mattress for you, check out our mattress finder.
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Gentle yoga before hitting the hay lowers stress levels, calms the mind and relieves tension in the body, which helps you sleep soundly through the night.
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Falling asleep is easier if you clear your head before getting into bed. If you are worrying about all the things you have to do tomorrow, you could try meditating. And if meditating isn’t your thing, write a to-do list. You'll sleep better and have a plan for the day ahead.
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For the best night’s sleep, your pillow needs to support your head and keep the vertebrae in your neck aligned with the rest of your spine. But how it does this will be different for back, side or front sleepers. So find a pillow that is designed for how you like to sleep and you could avoid those pain-in-the neck mornings.
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You need quiet to enter a slow-wave sleep cycle, which is necessary to make you feel fully rested. Placing a thick bookcase against the wall can help muffle noise from next door. Rugs absorb noise from inside the room, while heavy curtains will help keep out street noise.
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Not all reading is recommended before bedtime. Avoid work-related materials and self-help books as they can stress you out and stop you getting to sleep. Fiction is ideal though: it excites the more imaginative areas of the brain and prepares the body to dream. If you have children, read them a bedtime story. It will reinforce their nighttime routine and help you both get a restful and restorative sleep.
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If you set your alarm earlier so that you can hit the snooze button a couple of times, you are swapping good quality REM sleep for bad quality dozing sleep. Lack of REM sleep can leave you feeling tired and impair your mental functions all day. Instead, set your alarm for as late as you can, then get up straight away. You will have more hours of good sleep.
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A warm bath before bed relaxes your muscles and clears your head. You’ll find you fall asleep quicker, enjoy better quality sleep and a better day as a result of an evening soak.
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The dust mites that live in dirty sheets can cause blocked noses, sneezing and coughing which will all reduce your quality of sleep. So change your sheets regularly for that fresh bed feeling and a more restful night.
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Finding an outfit that feels right while you're still half asleep in the morning can be stressful and takes a lot longer than you think. Instead, plan your look the night before and get some valuable extra minutes in bed.
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The oxytocin hormone released while getting busy in bed helps you relax and makes you naturally drowsy. So if you want a good night’s sleep, you may have to work for it.
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Avoid screens at bedtime. They emit blue light, which tricks your brain into thinking that it is daytime. Yellow light from lamps is much more cosy and will help you relax into a good night's sleep.
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If you get eight hours sleep but still wake up groggy and find it hard getting out of bed, this maybe because you are waking up during the deep sleep stage of your sleep cycle. Try downloading our Happy To Bed App to your phone. It is an alarm clock that works out when you should wake up, based on your individual sleep cycle. It will wake you during a light stage of your cycle, making getting up easier.
» See the IKEA mattress finderIt's not easy to get a good night's sleep… and everyone's got their own tips right?
"No telly before bed! Cheese'll give you nightmares!" "Yawwwwn!" But we know the real secret to an amazing night's sleep is sorting out your room and making it exactly how you want it to be! So we've hooked up with IKEA to sort that for you by giving you the chance to win a £1000 Ikea gift card and make your bedroom your happy place, with IKEA and KISS!
Plus, check out IKEA'S 26 top tips on how to sleep better or make your space just right for you, just take a look at the A to Zzz guide below.
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