Sleeplessness / Insomnia - Five Top Tips to Better Sleep

Here at White Cloud, we know that sleep is vital for physical and mental wellbeing and are often asked for advice, so here are our five top tips for achieving a better night's sleep:

• Keep your bedroom cool - have a window open if necessary
• Maintain a particular routine and try to be in bed at a regular time
• Make time to read- few people can get to sleep straightaway- it is a great way of reducing stress
• Try to avoid leaving lights on- even low level lighting will severely affect the ability to sleep well
• Choose the best bedding you can afford- you will have years of comfort and you will soon forget the initial cost- and in fact you will be pleased you made the investment. Life is often full of regrets for those things we didn't buy, rather than those we did ... Click here to buy a White Cloud duvet now

Sleeplessness / Insomnia - How to spot the signs

Sleepiness is largely subjective but doctors do have a useful screening tool - the Epworth Sleepiness Scale - that can be used to gauge whether it is excessive or not. Ask yourself how likely you are to doze off in the following situations. Score 0 for never, 1 for occasionally, 2 for often and 3 for most of the time:
- Sitting and reading
- Watching TV
- Sitting in a public place such as a theatre or a meeting
- As a passenger in a car for an hour without a break
- Lying down in the afternoon
- Sitting and talking to someone
- Sitting quietly after an alcohol-free lunch
- In a traffic jam in a car, stopped for a few minutes.
A score of more than 10 suggests that you are not getting enough sleep or that you have poor-quality sleep caused by some form of sleep disorder (such as heavy snoring). You should consult your GP. If you are not drowsy then you are almost certainly getting enough sleep, no matter what you think.

Sleep Better with Wool - Sleeping comfort study 2005

Sleep Research Document

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