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Posted by Dr Sleep for Moon Mattress on
No Caffeine. The perfect bedtime routine starts at around 5pm – cutting out caffeine from this point on will make a significant difference to your quality of sleep. Caffeine delays the natural production of Melatonin, the sleep hormone. Reducing your caffeine intake 4 – 6 hours before bedtime will help your body get a restful night’s sleep.
No-Screen Time. TVs, laptops, and mobile phones all give off a blue tinged light which stimulates our brain and keeps us awake. Scheduling in some no-screen time for an hour or so before you go to sleep is a great way to help you mind relax.
Have a Bath. Relaxing in a candle-lit bath with some calming bath products does wonders for getting your mind ready for sleep. Choose natural bath products with scents such as lavender and chamomile to create a peaceful environment. This is also a great activity to do in your no-screen time.
Read a Book. Sometimes when we go to bed our mind is still racing from the events of that day. Reading or listening to an audio-book before bed can help you to take your mind off those events and get things into perspective.
Have a Warm Drink. Drinking a warm caffeine-free drink before bed such as herbal tea can help to soothe and relax your body and mind. Drinks such as chamomile and peppermint tea can help to calm nerves and aid digestion, getting your body ready for sleep.
Perfect Your Environment. Some of the biggest culprits of a sleepless night are based on sleeping environment. Having an uncomfortable bed, a messy or cluttered room and feeling too warm are all common complaints. Fix these issues and you are sure to reap the benefits! To begin, focus on your mattress – is it comfortable? Does it offer you enough support? If not, it may be time to invest in a new one.
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