Good Sleep Guide

Buying a mattress can be confusing, but at Beds R Us buying a bed is easy, so follow this simple guide to help you make the right choice.

• Size does matter. Is the bed big enough for you and your partner? Ergonomic research has confirmed that couples sleep better in bigger beds. Part of being comfortable in bed is making sure you have enough room to spread out. You should buy the biggest bed that fits your budget and your bedroom.
• Seek support. Correct support is vital to healthy sleep. A good mattress and foundation will gently support your body at all points to keep your spine in the same position as good standing posture - whether you're lying on your back or side.
• Choose comfort. Comfort is just as important as support in a mattress. After all, you can't truly relax and have a peaceful, restful sleep if you aren't completely comfortable.
• You can have both. Support comes from the innerspring unit and the comfort level comes from the type of padding. You can choose from softer or firmer comfort layers while being sure you have good support at the same time. It all depends on your personal comfort level.
• Be selfish. When you share your bed with a partner, you don't want to be affected by their every turn and shift in the night. Find a bed which allows you both independence of movement so that your side of the bed doesn't bounce and creak every time your sleeping partner moves.
• Quality counts. The old rule of "you get what you pay for" applies to beds as in everything else. If you scrimp and buy a poor quality bed now, you may be paying later in terms of lost sleep. Shop for the best value, not the lowest price. You spend 26 years of your life in bed so buying the best bed you can afford is a healthy investment in your lifestyle.
• Ask for help - at Beds R Us we are always happy to give you all the expert help and advice you need on how to choose a bed or mattress.

Our standard mattress and base dimensions are as follows;

Spend more hours in bed!

• Set your alarm later. How many times do you hit the snooze button on your alarm in the morning? Many people set their alarm for half an hour before they really intend to get up. Set the alarm for when you need to get up rather than when you should get up and benefit from the extra zzzzz's.
• Cool off your love affair with the TV, the arch enemy of sleep. Late night TV programmes not only keep you out of bed, they can actually keep you awake. If there is a late night programme you really want to see, it's worth taking two minutes to set it to record so you can record it and watch it at a decent hour.
• Have dinner earlier. No one likes going to bed just after they've eaten, but these days many people are not eating until after 8pm - which tends to result in a later bed time. Try to have dinner a little earlier, so it's natural to turn in.
• Go out earlier. If you're going out to the movies or dinner or even just playing cards with your neighbours, opt for an earlier start time.

Prepare well for bed time

What happens if you go to bed and just don't feel sleepy? Try these relaxing techniques:

• Keep the lights low. Exposure to bright light, especially early in the day, is a natural way to wake up your body - the brightness acts like a wake-up call to remind your body that it's day-time. But at night time, you should keep the lights low, especially in your bedroom, to give your brain the message that it's night, and time to sleep.
• Have a warm drink. A cup of relaxing chamomile tea or warm milk is like a soothing balm for the body and mind. Sip and think calm thoughts before bedtime.
• Take a warm bath. Try throwing a large handful of Epsom Salts into the bath to soothe away muscle pains. Alternatively, adding a couple of drops of essential oil of lavender to your bath is deeply relaxing.
• Slow down. Stressed people walk fast, talk fast, breathe fast, eat fast. Quietly observe your pace, especially in the couple of hours before bed time. Make a conscious effort to slow it down.
• Smile. If you're stressed, you're probably furrowing your brow and clenching your teeth without even realising it. Try softening your face into a slight smile and feel your brow, cheeks and chin relax.
• Keep a pen and paper handy. When your mind keeps racing with "gotta do" thoughts, write them down. There will be no need to lie awake worrying about remembering them.
• Don't stress about sleep. Volunteers in a sleep study were offered $25 if they could fall asleep quickly. Researchers found it took their subjects twice as long to fall asleep as another group who weren't under the same pressure. If you are still wide awake half an hour after turning out the lights, get up and leave the bedroom. Go somewhere where the lights are low and either listen to soft music or do some light reading until you feel tired.

If sleeplessness becomes a regular problem for you, talk to your doctor. It may be a symptom of something more serious.

• There are several practical hints and tips for parents that may help the teenager with sleep problems.
• Try to impress on the teenager the importance of sleep and the need for at least eight hours' sleep on school nights.
• Encourage regular exercise - 20 minutes three times a week will help.
• Suggest a reduction of caffeine intake like coke.
• Point out that eating too much or too little close to bedtime may prevent sleep onset, or cause discomfort throughout the night.
• Try and get the teenager into a going to bed routine.
• Ensure a good sleep environment - a dark, cool, quiet, and comfortable room.
• Make sure they have a comfortable bed. It may be time to get a new one - and encourage him or her to choose it themselves.
• Don't give teenagers hand-me-down bedding. A good rule of thumb: if the bed's no longer good for its first user it's not good enough for a teenage child either.

Our sleeping patterns change as we age. Try these methods to help you get a better sleep:

• Exercise: 20 - 30 minutes at least three days a week is ideal.
• Limit naps: Taking long afternoon naps can interfere with night-time sleep patterns. If you need a nap, don't take longer than 30 minutes.
• Get out in the fresh air: Studies show people who get adequate natural daylight tend to sleep better at night.
• Create a good sleep environment: Sleep in a cool, dark room on a comfortable, supportive mattress.
• Check medications: Some medications may cause daytime drowsiness while others may cause sleeplessness. Ask your doctor.
• Don't worry about falling asleep: Stay relaxed. The more you worry, the less you'll sleep.
• Avoid caffeine in the evening: Stimulants such as coffee, tea, chocolates and coke make it harder to fall asleep and stay asleep. Try a warm milky drink instead.
• Watch how much you drink: Limit drinking liquids a few hours before bedtime to save being 'up and down' all night.
• Don't go to bed stuffed or starved: A stomach that is either too full or too empty may cause physical discomfort, making it difficult to sleep through the night.
• Keep regular hours: Go to bed at the same time each night and wake up at the same time each morning. Keeping to a routine helps your biological clock.