Good sleep environment
Your bed, including mattress and pillows, should be comfortable and supportive
Make your bedroom as dark as possible:
- invest in blackout blinds/curtains
- do not switch on main bright lights if you need to get up through the night
- consider a good quality eye mask for daytime sleeping
External noise should be reduced as much as possible:
- consider use of white noise (eg, a fan, quiet relaxing music, a radio turned to static)
- consider use of ear plugs
- your bedroom should be cool
- aim for a temperature of ∼18–20°C
- a warm bath, or wearing bedsocks, can encourage peripheral vasodilation before sleep, which helps to optimise core body temperature
Some natural remedies, such as lavender, can improve sleep quality
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