1999-01-28
Christine Doyle

MOST people know when they have had a perfect night's sleep. They rest without a break and wake up renewed, with a sparkle that lasts the day.

Such nights often follow being stretched to the limit physically or mentally, or accomplishing something. Pleasure is important - a convivial evening often precedes good sleep. And the environment matters: to some people, a dreary bedroom takes a toll on relaxation.

So, if you sleep less soundly than you would like, it is time to improve the quality of your rest - and inject more energy into your day.

Golden rules

A good night's sleep is as important to life as exercise and healthy eating. Go to bed and get up at about the same time most days. Then you can enjoy the occasional late night or early morning without suffering ill effects. For weekend late-nighters, "Sunday insomnia" can put a blight on Mondays. One solution is to forgo a late lie-in on Sunday morning so that you are tired by bedtime. Plan pleasurable wind-down activities on Sunday evening. Avoid heavy, rich meals and eat foods high in calcium and magnesium, such as nuts.

Bedtime rituals

Try the following:

• A long, warm bath with soothing aromatherapy oils, candles and music.
• Read a book in the bath.
• Try hot milk, which contains tryptophan, a natural tranquilliser, or yoghurt
• Take a five-minute, leisurely walk.
• Treat yourself to a night cap, but only if you have not had a drink all day.

Mattress support

Support without sag is the key, says physiotherapist Wendy Emberson.

"When lying on your side, the bony bits - hips, shoulders and knees - should sink in so that the waist and spine are supported. This does not happen with an 'orthopaedic mattress', which means your spine and joints are under strain."

When buying a new bed, don't just lie flat on it for 30 seconds, looking embarrassed. Try each bed for five minutes or more, in a variety of sleeping positions.

The average weight difference between men and women is 50lb, so you might prefer two single mattresses that bolt together. Mattresses should be turned regularly.

If you have a bad back or arthritis, a good mattress can vastly improve the quality of sleep. You will also feel less stiff in the morning.

Pillow talk

One pillow only is the general rule. One man began to suffer such bad headaches he feared a brain tumour. He had been sleeping on his front with five pillows; after changing to one his "headache" vanished. Nerve compression when the neck is under strain can also lead to the frightening sensation of a "dead" arm.

When lying on your back, a good pillow should fit into the nape of your neck. When sleeping on your side, the pillow should fill the space between your ear and shoulder; scrunch it up if necessary. People with broad shoulders sometimes prefer a high, harder pillow. To avoid neck problems on holiday, take your pillow with you.

Some people, because of heartburn, breathing problems or snoring, like to sleep propped up. Rather than adding pillows, Mrs Emberson says it is best to raise the head of the bed by placing the legs on a brick. This keeps the neck and spine straight.

The best position

Whether flat on your back, curled up in a foetal position or on your front with arms splayed like a windmill, sleep position is largely habit. In fact, we change position about 60 times a night.

The best temperature

Have the central heating lower in the bedroom: 16C/65F is the most conducive to sleeping; you are less likely to wake up with a stuffy nose.

You might leave the window open, but avoid draughts and close it during icy weather. We each have a rhythm of body temperature, which falls a little in late evening; this is why we mostly like to fall asleep between 10pm and midnight. Our temperature is lowest between three and 5am, which is why some feel cold if they wake early.

Duvets or blankets?

Mrs Emberson says there is no contest: "Duvets are cuddly, lighter, more comfortable and keep you warmer."

Sleep alone?

Each time your sleeping partner moves, you are likely to follow suit in about 30 seconds. But, although some studies find that people sleep better on their own, most prefer to be with their mate - and making love also encourages sound sleep.

Racing thoughts

Everyone is prey to these from time to time. Dr Colin Espie, a clinical psychologist at Gartnavel Royal Hospital, Glasgow, who has devised a behavioural programme for insomnia, suggests one should not try too hard to sleep."Tell yourself that sleep will come when it is ready. Try to keep your eyes open in a darkened room and tell yourself to resist closing them for another few minutes. This 'tempts' sleep to take over."

If you sleep badly between four and 6am, it is probably best to get up, read, walk the dog or watch television.

If you sleep poorly for a week or so, try The Sleep Solution, a 21-night programme. Or restrict the time you spend in bed until you sleep soundly again. If snoring, respiratory or other illnesses wreck your sleep, see a GP.

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