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Wind down, relax and prepare for bed HEADING_TITLE


A regular bedtime routine that includes relaxing the mind and body helps to prepare for bedtime:

Set a regular bedtime and wake up time 

  • Create a habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body clock to these times. Resisting the urge for a lie-in can pay dividends in alertness.

  • If you feel you haven't slept well, resist the urge to sleep in longer than normal; getting up on schedule keeps your body in its normal wake-up routine.

  • Remember, even after only four hours, the brain has gained many of the important benefits of sleep

Relax your body

  • Take a hot bath. Your temperature naturally dips at night, starting two hours before sleep and bottoming out at 4 a.m. or 5 a.m. When you soak in a bath, your temperature rises—and the rapid cool-down period immediately afterward relaxes you.

  • Two hours before bed, soak in the bath for 20 or 30 minutes. If you raise your temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep. A shower is less effective but can work, as well.

Relax your mind 

  • A pen and paper by your bed. If something is troubling you or you have things on your mind and there is nothing you can do about it right away, try writing it down before going to bed and then tell yourself to deal with it tomorrow.

  • Simple breathing exercices can help. Breathe, using your abdomen not your chest, through your nose for three seconds, then breathe out for three seconds. Pause for three seconds before breathing in again. Practise this for ten minutes at night (five minutes is better than nothing).

How to achieve a Perfect Night's sleep,


  • Fall asleep quickly
  • Sleep undisturbed
  • Wake up feeling rested & refreshed
  • Avoid ‘roll together’
  • Contours to your unique shape
  • Consistent and appropriate support
  • Relieves aching backs, hips and shoulders
  • Simply more comfortable

Why not get an Opurest mattress for your bed?