Have a regular sleep pattern:
Try to go to bed at the same time every evening & wake at the same time every morning. This will help your body to work out a healthy sleep routine.

Bed is for Sleeping:
Television, computers, smart phones & other distractions can interfere with your sleep. It is better not to sleep with your TV on. Your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep. Don’t lie in bed wide awake.

Wind down and relax before going to bed:
Have a buffer zone before bedtime. Sort out any problems well before going to bed. Try and avoid using your computer within one hour of bedtime. Exercise is fine but not to late in the evening & try finding a relaxation technique that works for you.

Avoid alcohol, cigarettes and caffeine:
Alcohol may help you get off to sleep, but will disrupt your sleep during the night. Caffeine (tea, coffee & cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake.

Make your bedroom comfortable:
You should have a quiet, dark room with comfortable bedding and good temperature control. A supportive comfortable pillow is important. The type of pillow you need is dependant on the position you sleep in and your body shape. Your osteopath is here to help when it comes to helping you find the right pillow for a good nights sleep, just ask when you are next in!!

If you have any other questions or would like to be fitted for a pillow, please do not hesitate to contact us here at the clinic, we are always happy to help!

Source: www.sleephealthfoundation.org.au