printThe Foundation for Great Sleep

Some people change where they live or what they drive more often than they change their mattress or pillows, but your bed plays a major role in the quality of your sleep. Discomfort can make falling asleep more difficult and lead to restless slumber.

Does your mattress provide the support you need? Do you wake with your back aching? Is there enough room for you and your sleep partner? Do you sleep better, or worse, when you sleep away from home?

Most mattresses in Australia are made of innersprings. However, Specialty bedding can be made of foam or air. Choose a mattress that is most comfortable for you.

What Does Your Bed Mean to You?
If you can fall asleep easily on your sofa or chair, and it is difficult to fall asleep in your own bed, you may be associating your bed with everything but sleep. Do you use your bed for work? Balance your checkbook while propped against the pillows? Watch television there? These are ways to tell your body to be alert in bed, not to go to sleep.

Learn to use your bed only for sleep and follow a regular wake-up schedule. You can restrict your time in bed, initially, to the number of hours you actually sleep. As you begin to sleep regularly during these hours, increase your time in bed by 15-30 minutes per night.

Reclaiming Your Bed for Sleep

• Use your bed for sleep.
• Choose a mattress that is comfortable and supports your body.
• Only get into bed when you're tired.
• If you don't fall asleep within 15 minutes, get out of bed. When you're sleepy, go back to bed.
• While in bed, don't dwell on not sleeping or your anxiety will increase.
• Think relaxing thoughts: picture yourself soothed in a tub of hot water, or drifting to sleep, each muscle relaxed.