Top 10 Tips For A Great Night’s Sleep

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Today is World Sleep Day and to draw attention to the issues and to help you get a good night’s sleep, bed maker Sealy and New Zealand sleep expert Dr Alex Bartle are joining forces.

According to Dr Bartle, an extra hour’s sleep every night would mean we would be happier, healthier and more productive. Also, road accidents would be reduced and hospital services under less pressure. Crazy huh?

“Here’s a test; when you wake in the morning if you find you can turn over, shut your eyes and go straight back to sleep, you’re not getting enough rest,” he says.

“Insomnia affects many people. Some studies have reported one-in-two adults surveyed from the general population have brief periods of difficulty sleeping.  About one-in-ten has insomnia lasting longer than two weeks at a time, so it’s a significant problem that is affecting lives.”

Dr Bartle says insomnia is frequently a symptom of illness, severe stress, or can be a primary sleep disorder.  His Sleep Well Clinic provides a range of tests and comprehensive medical consultation to help decide on a treatment for a long-term solution.

So if you’re having trouble sleeping, what can you do?

Dr Bartle says there are medical treatments but in most cases a focus on good sleeping “habits” can make a significant improvement.

“Relax before you go to bed – put away the laptop or smartphone, avoid caffeine, nicotine and alcohol late in the day and exercise regularly but again, not within three hours of bedtime.

“Also, don’t nap during the day and only go to bed when you are sleepy. And when you do retire, make sure the environment is as pleasant, dark and quiet as possible. And just like when you were a child, establish a regular, relaxing bedtime routine to tell your brain it’s time to sleep,” he says.


  • Go to bed and get up at consistent times every day, including weekends
  • Get regular exercise, but not too close to bedtime
  • Drink less (or preferably no) caffeine, especially in afternoons; avoid alcohol before going to bed
  • Sleep on a good bed – click here to find a great bed
  • Don’t smoke
  • Avoid heavy meals close to bedtime
  • Develop a sleep ritual – try a warm bath before bed or listen to some quiet music
  • Ensure your bedroom is comfortable, dark and quiet
  • Your bed is made for sleeping – avoid doing everything else in bed (like working, eating, and the like …)
  • If you can’t get to sleep after 30 minutes, get out of bed and have some warm milk or chamomile tea, then try again.

Bed maker Sealy has a useful link on its website which includes loads of sleep tips for all members of the family.

To promote sleep awareness, Sealy NZ Facebook fans have the opportunity to ask Dr Alex Bartle any sleep-related questions from March 17 to 21 and there’s a chance to win a one hour sleep consultation at the end of the week at the Sleep Well Clinic.

Visit for more.

If you have trouble sleeping I’d love to hear about it in the comments below.  It would be great to start a discussion so we can help each other out.

If you have any sleep secrets then I’d love you to share them below too.




Main image – Bedlinen from Collected

Photography – Mel Jenkins at Flash Studios