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How Do You Practice Good Sleep Hygiene?

Have you heard the term 'Good Sleep Hygiene'? It's often used to refer to your night-time habits, and whether your practice of good or bad sleep hygiene can have an effect on your sleep pattern. If you want to get a better nights sleep, the answer often begins with improving these habits, but how do you start to build good sleep hygiene?

What is Sleep Hygiene?

Our sleep behaviours and patterns are referred to as sleep hygiene, similar to body hygiene. If you are often pulling all-nighters, or sleeping in at weekends to catch up on lost sleep, these are examples of poor sleep hygiene. If you follow a regular sleep schedule and avoid caffeine late at night, these are examples of good sleep hygiene.

Education on sleep hygiene is an essential part of the cognitive behavioural therapy used to treat insomnia and correct disruptive sleep patterns.

Why is Sleep Hygiene Important?

Sleep hygiene is important to ensure that you enjoy restful and restorative sleep. Enjoying good sleep on a regular basis is critical to maintaining good mental, emotional and physical health. Making sure that you get enough quality sleep helps you stay alert and focused during the day, regulates your mood, and helps you function on a daily basis.

What's Bad Sleep Hygiene?

If you wake up feeling tired in the morning, wake frequently during the night, or struggle to fall asleep at night, there's a good chance that bad sleep hygiene is messing with your sleep (1).

What's Good Sleep Hygiene?

The four most important elements of good sleep hygiene are:

1. Temperature-your bedroom shouldn't be too hot or too cold.

2. Darkness-the darker, the better.

3. Quiet-peace and quiet makes the ideal sleeping environment.

4. Comfort- a comfortable place to lie down and fully relax.

Top 10 tips for good sleep hygiene.

1. Say no to caffeine late in the afternoon and evening.

2. Avoid alcohol late in the evening and night time as it disturbs sleep.

3. No heavy meals late at night, midnight feasts will not help you sleep.

4. Keep a regular bedtime and wake up schedule, even at weekends.

5. Use black-out curtains or blinds, or an eye mask to block as much light as possible.

6. Try earplugs to prevent noise disturbing your sleep, especially if a shift worker.

7. Have a warm bath or shower an hour before bed.

8. Listen to calming music or try mindfulness techniques to relax before bed.

9. Avoid watching TV or scrolling online as blue light will disturb your sleep.

10. Take exercise several hours before bedtime.

If you are having sleep issues that are affecting your daily life, it may be time to see your GP. Use these notes to start a discussion with your GP, or, even better, keep a sleep diary for a couple of weeks to illustrate the problems that you've been having (2).








Relyon Ullswater Natural Silk 2900 Mattress

Relyon Ullswater Natural Silk 2900 Mattress

Truly the most luxurious mattress in the Natural Collection. The Relyon Ullswater Natural Silk 2900 has a combined spring count of 2900 from the pocket springs in the heart of the mattress and mini pocket springs in the pillowtop that help distribute weight evenly, minimising pressure on the body and resulting in an undisturbed night’s sleep.

Cashmere and silk elevate the levels of plush comfort in this truly sumptuous mattress. 2900* Pocket Springs: Pocket springs move independently and so provide the best postural support. The individual pocket springs follow and support your body shape and weight. *King size. Firm Edge Support: Firmer springs along the sides add strength to the edge of the mattress to allow you to use the whole surface of the mattress as a sleeping area. Spring Tension: Available in one tension only.

  • Pillowtop Layer Featuring Mini Pocket Springs: A soft comfort layer above the supportive mattress featuring mini pocket springs for further postural support. Deep Soft Layers: A dust-free filling providing softness and resilience.
  • Cashmere & Silk: Cashmere hair and the finest silk fibres are blended into a durable insulation layer. This layer also provides a supportive feel.
  • Cotton Blend Layer: A combination of cotton and luxurious soft white fibre is formed into a deep layer for guaranteed quality and softness.
  • Cotton Rebound Layer: This cotton layer is designed with responsive rebound properties that complement the pocket springs to help provide the most comfortable feel.
  • No Turn: No need to turn the mattress, although regular rotation will extend its life.
  • 3 Rows of Side Stitching: Provides a more robust mattress border than a standard mattress.
  • Traditionally Hand Tufted with Wool Tufts: This traditional skill ensures all loose fillings are secured to provide the perfect finish to your mattress.


  • 8 Year Guarantee
  • Mattress Depth: Approx. 30.5cm
  • Tension: Medium
SlumberSlumber Cursa Back Sleeping Pilllow 600gsm Medium

SlumberSlumber Cursa Back Sleeping Pillow Medium

SlumberSlumber Cursa Back Sleeping Pillow 600gsm Medium

This is the best pillow for back sleepers in the Cursa range. It also suits side sleepers with smaller frames and side sleepers who prefer a slimmer pillow.

A striped cotton percale and spiral hollowfibre pillow with extra loft and soft silk-like feel. The standard 600gsm fill gently cradles your head and neck for the perfect level of comfort and support, making it ideal for back and side sleepers.
  • Non-allergenic
  • Medium support pillow
 The Cursa 600gsm Medium Pillow suits:
  • Back sleepers
  • Side sleepers with a smaller frame
  • Side sleepers who prefer a slimmer pillow
Fine Bedding Co Breathe 4 Seasons Duvet

Fine Bedding Co Breathe Four Seasons Duvet

The Fine Bedding Company Breathe Four Seasons Duvet 

The Breathe Duvet from The Fine Bedding Company is specially developed to offer you a more refreshing night’s sleep.

The cover is made from luxurious 100% breathable microfibre. The filling is made from an intelligent blend of Smartfil® and modal ingredients, it can help to regulate a person’s temperature to their optimum throughout the night to ensure a better sleep experience.

The addition of modal (a fibre blend made from natural raw materials and polyester) absorbs and disperses excess humidity, wicking moisture away from the body leaving you feeling fresh yet cosy and comfortable all night long.

This superb Four Seasons duvet provides you with three tog options in one:

  • 1 x 4.5 tog for Summer use.
  • 1 x 9.0 tog for Autumn/ Spring use.
  • When used together, a 13.5 tog for Winter use.
  • Breathability - Excellent. Weight - Light. Durability - Good.
  • Cover: 100% Textured Breathable Microfibre
  • Filling: 80% Smartfil Microfibre/ 20% Modal
  • Moisture-wicking modal fibre
  • Breathable microfibre cover
  • Non-allergenic
  • Washable at 60°C
  • Suitable for tumble drying


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