Sleep right, sleep tight!

Our guide to getting a great night's rest, night after night.

Here at Carpetright, we believe everyone deserves a great night's sleep. That's why, as well as providing some of the best beds and mattresses around, we're also constantly looking at ways we can all improve the quality of our sleep.

So if you're having any sleep problems at all or you simply want to improve the quality of your sleep, take a look at Carpetright's dozen hints and tips for dozing and making those all-important ‘zzz's' that little bit more relaxing.

Eat right, Sleep right

Going to bed hungry certainly doesn't help but you should also avoid eating a big meal just before hitting the hay. Some foods can help you off to sleep though, like milk which contains tryptophan - a sleep-promoting substance.

Other foods that may help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas, but like we say – go easy on the quantities!

Foods to definitely avoid include grains and sugars which can raise your blood sugar and inhibit sleep.

Make your bed a no-go zone for pets.

Allowing Fido or Tiddles to sleep with you may cause you to wake up in the night, either from allergies or movements.

Cut out the caffeine.

One of the more obvious ones, but caffeine can stay in your body longer than many think – as long as eight long hours. So even if you enjoy a cappuccino in the afternoon, it could still leave you tossing and turning at night.

Keep the temperature in your bedroom 70 degrees Fahrenheit / 21 degrees Celcius or below.

Many people keep their homes and particularly the upstairs bedrooms too hot. Remember, because heat rises it often feels cool downstairs and ends up being too warm upstairs when you eventually go to bed. Staying at the right temperature is also a lot easier with Carpetrigh's extensive range of mattresses including Coolmax which wicks away moisture and Outlast which absorbs your body heat and then releases it later.

Avoid alcohol.

Yes, we know alcohol can make people drowsy, but the effect is short lived. Alcohol can keep you from falling into the deeper stages of sleep, where the body does most of its healing. And more often than not, alcohol can be responsible for waking you up several hours later and being unable to fall back asleep. Especially frustrating with a hangover!

Don't drink anything within a couple of hours of going to bed.

Perhaps another obvious one but it will reduce the likelihood of you having to get up and go to the toilet.

Exercise regularly.

Exercising regularly for at least 30 minutes everyday, not only makes you feel good about yourself, but is brilliant for helping you fall asleep. However, don't exercise too close to bedtime as it may keep you awake. Studies show exercising in the morning is the best but exercising whenever you can fit it in is better than none at all.

Get work out of your head.

Having your mind racing about work is not conducive to a great night's slumber. Put your work away at least one hour, and preferably two or before bed. This gives your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about what tomorrow may bring.

Try listening to white noise, a fan or relaxation CDs.

Some people who find it hard to drop off find the sound of white noise, the whir of a fan or nature sounds, such as the ocean or forest, to be soothing for sleep.

Sleep in complete darkness or as close as possible.

The tiniest bit of light can disrupt your body clock and your pineal gland's production of melatonin and serotonin. And whatever you do when you go to the bathroom at night – keep the light off! As soon as you turn it on, you will for that night, immediately cease all production of the important sleep aid, melatonin.

Try to keep bedtime at the same time.

You should go to bed, and wake up, at the same times each day, as much as possible - even at weekends. This helps your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.

Get the best mattress and the best advice.

With almost a third of your life spent asleep, buying your mattress should be one of the most important decisions you'll make. And because everyone's different, you need to know exactly what suits you. Perhaps you need every contour of your body to be hugged by one of Carpetright's memory foam mattresses, maybe only one of our adjustable beds will do – whatever it is that helps you have a great night's sleep, Carpetright are always here to help.