Help with getting a great night's sleep

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Sleeping like a baby

Have you ever wondered how, generally if comfortable and healthy, babies find it so easy and natural to fall asleep and in doing so look so at peace? Yet, according to The Sleep Charity, 40% of adults and children may suffer with sleep issues, and worryingly 20% of road deaths are due to fatigue. So what are some of the causes of this misery and can we do anything about it so we can all say we have 'slept like a baby' and woken refreshed.

In children

Not getting enough sleep can increase hyperactivity and other behavioural problems, as well as damaging physical and mental development. Poor sleep habits from an early age can lead to long term sleep problems.

The most common issues kids have at bedtime are settling to sleep, changes in routine, bed wetting, fear/anxiety, sensory issues, feeling hungry or thirsty and discomfort.

Having a bedtime routine is important in helping anyone getting a good night’s sleep, and especially beneficial to your child.  A routine helps to support children’s body clocks and aid relaxation.

For additional support for your child try

Teens and adults

You have probably already heard the advice to turn off all screens an hour before bedtime, this includes television, laptops, tablets and mobile phones. Screen activities can be mentally stimulating and the light emitted from screens is also thought to inhibit the production of melatonin, the sleep hormone that helps us to feel drowsy.

Stress is a common issue that will affect our ability to sleep well. It tends to lead to over-activity of our brain which then struggles to relax at night time and often wakes us up with thoughts and anxieties.

Settling down to reading a book, listening to music or taking a bath are great ways to help get into a more relaxed state before bedtime.

For further help with common issues try


Many people experience insomnia from time to time, but menopause related insomnia can affect a woman for weeks, months or even years.

In peri- and post-menopause, many women have trouble getting to sleep and/or staying asleep. With hot flushes being one of the most well known symptoms which can cause awakenings, there is also more of a tendency for restless legs syndrome, needing to get up for the toilet, and sleep disordered breathing such as obstructive sleep apnoea.

Not getting enough good sleep can affect all areas of life and are likely to directly result in low mood, anxiety and fatigue.

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The importance of your bed and bedding to help you stay asleep

Dust mites are extremely tiny bugs that live in house dust and feed on the dead skin cells that people regularly shed. Dust mites can survive in all climates and thrive in warm environments, with your bed being near perfect conditions for them.  When you breathe in the waste products of dust mites, your immune system kicks into high gear, producing antibodies against the normally harmless substances. This overzealous immune response causes the symptoms associated with a dust mite allergy, such as sneezing and runny nose. Protection from these critters is desirable especially for allergy sufferers.

Duvet warmth is measured in TOG rating and you'll want to ensure you are not too hot or too cold at night, with either being a recipe for a bad night's sleep. A tog is essentially a measure of how effectively a duvet insulates heat. The higher the tog rating, the warmer the duvet will be, with 1 tog being very cool and lightweight, and 15 being the warmest duvet.


Ensure you and your family are sleeping on good quality mattresses that suit them. Not too hard and not too soft, as Goldilocks would say. We all have slightly different needs, but a lumpy old mattress with springs that dig into you is definitely not going to aid a good night's rest. Neither is a mattress that is riddled with dust mites, or a creaky old bed frame.
If you haven't had a new mattress or bed in some years you may be surprised at the difference it could make.

Colour Supplies in Oswestry, Whitchurch and Wrexham has a selection of good value, quality mattresses to buy, with or without a bed frame, including orthopedic mattresses.
You can also see a selection of beds available online here.


Washing, and replacing your duvet every 5 to 10 years is recommended to keep dust mites at bay. And regularly changing pillows will not only be healthier but more comfortable too as these tend to lose their shape over time.  You can also get washable protector covers that will help keep your bedding fresher for longer.

The anti allergy pillows and duvet from Silentnight are approved by Allergy UK, and feature Purotex to reduce moisture and dust mites, creating a healthier sleeping environment for you.
In all our Colour Supplies stores we have a selection of pillows and duvets available and you can also see our online bedding offering here.

All information given above is offered in good faith as being factually correct at the time of writing. 
Links to third party websites offer content that is deemed to be useful but is not within our control, and which may have changed or been moved subsequent to this article being written.

All items subject to availability. 

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