Check your Mattress  

How old is your mattress? If more than 8-10 years old then it should be changed. An indication that you need a new mattress is when you can see a permanent indentation of your body even when you’ve got out. Vacuum the mattress regularly to remove dead skin cells and hair – you’ll see a layer of white particles appearing in the vacuum bag! Turn the mattress over as well as from head to foot.

 

 

Find out if you are sensitive to the stuffing of your pillow. The easiest way is to change pillows. Is your pillow too high or too low? Check by lying in your normal sleeping position, completely relax the muscles in your head, neck and shoulders. Are you tempted to raise or lower the height of your head? You can check to see if a pillow needs replacing by folding it in half. If it doesn’t spring open straight away when you let go, buy a new one. Pillows are a great breeding ground for all sorts of bacteria that can affect breathing and sleep. Keep them aired and change the pillow cases regularly – at least once a week!

 

Phones, alarm clocks, radios and TV’s all have an energy field that will disturb your own. Move them well away from your head (even if it means you have to get up to switch off the alarm!). Remove any electrical items that you can from the bedroom. If you must have a TV in your room make sure you switch it off completely to reduce the energy that it omits rather than leave it on stand-by.

 

Our body temperature needs to drop slightly for us to enter into deep sleep and often our bedrooms are too warm. So open the window if only a crack to allow the room to cool a degree or two after you get into bed.

 

 

Avoid eating a large or heavy meal prior to going to bed. Your body has to be ‘awake’ to digest it and this will prevent you from sleeping. However if you are hungry this can also keep you awake, so have something small and light to eat about an hour before going to sleep.

 

When you can’t switch off think of something you really enjoy doing, imagine yourself doing it make the picture big, bright and bold. Hear everything you’ll hear, see everything you’ll see and feel everything you’ll feel. Then imagine a time when you were really relaxed, maybe on a beach, or having a massage. Concentrate on your breathing, count at least 20 breaths and with every breathe start to relax the muscles around your eyes, mouth, shoulders, stomach and then move down through your body checking every muscle is relaxed. If you are still tossing and turning after 20 minutes get up and do something else for 10 minutes then go back to bed and start again!

 

 Check your Mattress  

How old is your mattress? If more than 8-10 years old then it should be changed. An indication that you need a new mattress is when you can see a permanent indentation of your body even when you’ve got out. Vacuum the mattress regularly to remove dead skin cells and hair – you’ll see a layer of white particles appearing in the vacuum bag! Turn the mattress over as well as from head to foot.

 

 

Find out if you are sensitive to the stuffing of your pillow. The easiest way is to change pillows. Is your pillow too high or too low? Check by lying in your normal sleeping position, completely relax the muscles in your head, neck and shoulders. Are you tempted to raise or lower the height of your head? You can check to see if a pillow needs replacing by folding it in half. If it doesn’t spring open straight away when you let go, buy a new one. Pillows are a great breeding ground for all sorts of bacteria that can affect breathing and sleep. Keep them aired and change the pillow cases regularly – at least once a week!

 

Phones, alarm clocks, radios and TV’s all have an energy field that will disturb your own. Move them well away from your head (even if it means you have to get up to switch off the alarm!). Remove any electrical items that you can from the bedroom. If you must have a TV in your room make sure you switch it off completely to reduce the energy that it omits rather than leave it on stand-by.

 

Our body temperature needs to drop slightly for us to enter into deep sleep and often our bedrooms are too warm. So open the window if only a crack to allow the room to cool a degree or two after you get into bed.

 

 

Avoid eating a large or heavy meal prior to going to bed. Your body has to be ‘awake’ to digest it and this will prevent you from sleeping. However if you are hungry this can also keep you awake, so have something small and light to eat about an hour before going to sleep.

 

When you can’t switch off think of something you really enjoy doing, imagine yourself doing it make the picture big, bright and bold. Hear everything you’ll hear, see everything you’ll see and feel everything you’ll feel. Then imagine a time when you were really relaxed, maybe on a beach, or having a massage. Concentrate on your breathing, count at least 20 breaths and with every breathe start to relax the muscles around your eyes, mouth, shoulders, stomach and then move down through your body checking every muscle is relaxed. If you are still tossing and turning after 20 minutes get up and do something else for 10 minutes then go back to bed and start again!