The Chartered Society of Physiotherapy The Chartered Society of Physiotherapy

Basket

View your shopping cart.

The Good Sleep Guide

With over half of all adults sleeping seven or more hours a night, the CSP has produced some useful tips on how to achieve the perfect night’s sleep.

File 211722

Good posture is key to restful sleep, and there are four main sleeping postures you can adopt:

  • lying on your side
  • lying your front
  • lying your back
  • adopting the foetal position

There are also other things you can consider to get a better night’s sleep including:

Exercise

Gentle exercise can improve sleep patterns but avoid late evening exercise

Pillows

The type and number of pillows you use will depend on how wide your shoulders are to your neck, your sleeping position and personal preferences. Find a balance that leaves your neck correctly aligned.

Avoid stress

Stress can make it difficult for you relax your muscles and unwind.

Mattresses

You need to find the mattress that best suits your needs. Physiotherapists recommend a mixture of support and comfort but you should always try it out for at least 20 minutes before you buy.

Duvets

Check your duvet’s tog rating. A lightweight duvet is best for summer and a heavier one for winter. You should also check the composition of the duvet if you are affected by allergies.

Temperature

A room that is too warm or too cold can also affect your sleep. If it is a hot night there are steps you can take to cool the room down, and if it is cold you should always avoid sleeping in a draft.

Printed packs of 50 units are available to buy plus postage.

To order, state the quantity of packs you require and click on the ADD TO CART button on the right of this page.

Links

Additional Information

Publication Date

February 2017

Last reviewed

August 2017

Author(s)

CSP
Back to top