| bedroom is quiet and dark • Air the room well before you go to bed. This not only improves the air quality but also ensures that the humidity levels are correct • Make sure that you buy a good quality mattress, pillows, bed base and bed linen • It is a good idea to develop a bedtime ritual (reading or listening to music) to prepare your body for night time relaxation • Don't eat a heavy meal or fatty or spicy food in the evening. Have a light meal instead • The average sleep requirement for an adult is seven to eight hours. After the age of 50 the average sleep requirement often falls to below six hours • If you feel fit, well and rested during the day then you've had enough sleep at night |