Forty Winks' guide to a better night's sleep

SERIOUS ABOUT SLEEP. A guide to a better night’s sleep.

Why we’re so serious about sleep.

Sleep. We all need it, our minds and bodies crave it, and as a society, we largely take it for granted.

But sleep science has proven that simply closing your eyes and doing nothing at all is actually doing something incredible. In fact, a lot happens during sleep that helps us live longer, healthier and happier lives.

This guide is filled with tips on how to get a better night’s sleep, plus a few reminders of why sleep is so very important.

Because it’s time, Australia, to wake up to sleep.

We’re Australia’s leading bed, mattress and bedding retailer.

We stock the widest range of products and high-quality brands under one roof.

Our products are performance tested and trusted. Even better, we make sure there’s an option to suit every budget.

From beds, bedding essentials and bedroom furniture to luxury mattresses, manchester and accessories, we’ve got something for everyone.

Reduce screen time before bedtime.

Blue light from screens and phones wreaks havoc on your body clock, so it’s best to steer clear of all screens for at least 30 minutes before bed.

70%

Work on a better sleep/life balance.

A healthy sleep/life balance is achieved when you get between seven and nine hours of quality sleep each night. The better quality sleep you have, the better you’ll be the next day.

Once upon a bedtime.

Reading before bed can reduce stress, improve creativity and even reduce the likelihood of developing Alzheimer’s disease.

Stories take your mind elsewhere, while also allowing your muscles to relax and your breathing to slow down.

Hit the hay earlier, not the wall later.

Mental exhaustion, chronic fatigue and stress are all associated with a lack of sleep.

To avoid burnout, make sure you turn in earlier and get a good night’s sleep.

Every

hour

of sleep

before

midnight er .

t f a

2 h t r o w s i

1

4

Australians

are sleep deprived,

regularly

failing to

get their

required amount of

Turn over a new sheet.

Changing your sheets every week reduces dust mites (the average bed harbours 10 million of them) and other allergens, which will give you a better night’s sleep.

Sleep dark.

Wake bright.

Light exposure, even just the glowing numbers from an alarm clock, can cause disturbance during your sleep, even if it doesn’t wake you up.

Over eating could be a result of under sleeping.

A sleep-deprived brain craves sugar and carbohydrates that give you a quick energy burst.

That’s because ghrelin, the hormone that controls the hunger feeling, increases when we are tired.

We need at least

6 hours

rn

re

of sleep a night to rge and le a a ch

ne w things

the next day.

hours awake is

equivalent to a blood alcohol

content

of 0.05

Not too hot, not too cold.

Make your room just right.

Between 15 and 20 degrees is the optimal temperature for staying asleep all night.

Pay attention to your pillow.

If you’re having trouble getting to sleep, the problem may be your pillow.

Our team of sleep specialists can show you a range of pillow options to best support your head, neck and sleeping profile.

8 is the

magic number.

Studies show people

who sleep

8 hours per night

have a stronger

immune system and

better memory.

Th w e we ight of a pillo

increases 10%

after one year due to dust mite

infe station

and dead skin.

Replace it

every 12-18 months.

Try a tried-and-true remedy.

Old sleep remedies such as lavender oil and chamomile tea have stuck around for a reason – they work.

Lavender has noted sleep benefits such as helping you relax and maintain a deeper sleep through the night, while chamomile tea is shown to reduce stress and anxiety, helping you fall asleep quicker.

The information in this booklet has been sourced from a variety of publications and articles on sleep research.

For more information please visit fortywinks.com.au

Still tossing and turning?

Flip

over

to discover the benefits of our exclusive bedMATCH ÂŽ system.

We can also match you to the recommended pillow height based on the distance between your head and shoulder, your preferred sleeping position and your recommended mattress.

Pillows play a pivotal role in making sure that your body is properly aligned and supported while you sleep.

A pillow that is too thick or too thin will not support you correctly.

This can make your neck, shoulders, arms and hands prone to pain, numbness and stiffness.

Why is it important to get the right pillow and mattress?

It comes down to one word; support. When you lie on a mattress while you’re awake, your muscles are engaged in supporting your body.

But when you move into REM sleep, your muscles completely relax, forcing you to rely on the mattress to provide support. And if your spine is not properly supported, it can lead to back pain and sleep disturbances, which can decrease your sleep quality and your body’s ability to restore itself.

18 PAIN CALCULATIONS

SLEEP RESEARCH

ADJUSTMENT

DEGREE OF LUMBAR CURVE

DISTRIBUTION

OF WEIGHT

FLEXIBILITY OF LUMBAR CURVE

WEIGHT

& HEIGHT

OVER 1,000 SCIENTIFIC CALCULATIONS

bedMATCH® is developed by the Sleep to Live Institute.

Just like your fingerprint, your body type and sleep patterns are unique.

Getting a bedMATCH profile, exclusively at Forty Winks, can identify your unique sleep needs. And it’s as easy as lying on a mattress for less than three minutes. Ž

Hamish: Plumber

Sleep style: Side sleeper predominantly RHS

Weight distribution: Calculated across anatomical zones

Age: 32yrs

Left shoulder tender from footy injury

Height: 182cm

Using eighteen statistical measurements, over a thousand scientific calculations and the information you provide to your Forty Winks sleep specialist during Ž a bedMATCH consultation, we’ll be able to identify a selection of mattresses to match your individual needs.

Everything about you is unique.

Including how you sleep.