It's important that you have comfortable bedding. This can significantly help you with improving your quality of sleep. Finding the right type of pillow can help dramatically. Having a pillow that is to firm and/or tall can cause neck pains as it will leave your neck in an unnatural position. Having one that is too short will also leave your neck in an unhealthy position. Try to find a pillow that leaves your spine flat while you are sleeping, rather than bent upwards or downwards. Also, we recommend purchasing the highest quality pillow that your budget will allow. Finding the right mattress is up to personal preference - simply find one you find comfortable. Getting the correct duvet depends on both personal preference and the time of year. You may not of already known, but duvets actually have a tog rating. The tog rating determines how warm the duvet is, with the higher tog rating meaning the warmer the duvet. 2.5-7 tog is recommended for spring and summertime with 10.5-13.5 suggested for autumn and winter.
Your bedroom is also a major factor when it comes to your sleep. There are a few ways to make it easier to sleep in. Some ways to do this include trying to keep your bedroom cold. Most people find it easier to sleep in the cold than the warmth. Most sleep experts recommend that the optimal temperature for sleeping is anywhere from 15-22 degrees Celsius. We also recommend keeping your room dark when you are trying to sleep. As most of us know, melanin is the chemical responsible for sleep, and when your brain detects light, it prevents melanin from being released. This is why it's wise not to use bright lights around and hour before bed. Another thing to do is remove devices from your room before bed - these include phones, computers and even televisions. If you absolutely must use devices before bed, try to use a blue light filter on your device. And last but not least, keep your room tidy if possible. This has been proven to improve quality of sleep.