Secrets to getting a perfect night’s sleep revealed

275x250.jpg The key to a perfect night’s sleep is going to bed at exactly 10pm, wearing pyjamas and enjoying a nice cup of tea beforehand, it has been revealed.

A study of 2,000 adults who claim to enjoy a wonderful sleep every single night of the week has highlighted how to achieve a decent slumber.

It shows the events of the evening have an impact on the night ahead – with most people ensuring they have at least two hours and seven minutes ‘down time’ before hitting the sack.

The average person will watch at least an hour and three quarters of television, opting for soap operas or comedy quiz shows.

And when going to bed, Brits have another 20 minutes rest time before finally falling asleep at 10:26pm.

Watch 1 hour and 46 minutes of television, preferably a soap opera or comedy quiz show
Spend 41 minutes talking to someone (partner, on the phone to mum etc)
Browse the internet for 51 minutes
Have at least 2 hours and 7 minutes rest after cooking, washing up and doing the chores
Last food before bedtime – usually an evening meal – should be eaten at 8:29pm
Last drink before bedtime – usually a cup of tea -  should be consumed at 9:10pm
Go to bed at exactly 10pm
Spend 20 minutes in bed reading, using the smart phone etc.
Finally fall asleep at 10:26pm
Sleep in pyjamas or a nightdress
Lie on the right side of the body
Sleep on the right side of the bed
Sleep with partner cuddled into their back
Wake at 6:47am to the sound of the alarm clock

The study shows that while most people spend 41 minutes after getting home from work checking emails, they then down tools for the rest of the evening.

And although much of the evening is spent watching television, the average person will also surf the net for 51 minutes, and spend 41 minutes chatting with a partner or on the phone to their mum or friends.

Those who have mastered the art of getting a good sleep will finish their evening meal an hour and 31 minutes before going to bed, and have their final drink – a cup of tea – at 9:10pm.

When getting under the covers, more than a third of those polled opt for pyjamas or a nightdress – while 27 per cent are more comfortable in just their underwear.

And as 10:26pm approaches the average happy sleeper will turn onto their right side, get their partner to cuddle into them, and ensure they are sleeping on the right side of the bed when facing the ceiling.

Spokeswoman Tania Johnston for bedlinen brand Bedeck, which conducted the research said: “The survey draws attention to a common pattern of events leading up to bedtime, and the things most people who get a good night’s sleep do whilst in bed.

“When people are juggling busy work and personal lives, a perfect sleep can make all the difference.

“It seems one of the key elements is to have a good couple of hours doing very little – such as reading a book, watching the television or playing computer games.

“And the actual time people are going to bed is important, with most people ensuring they get a healthy eight or nine hours a night.”

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