A few simple processes and assistive products will help you get the rest you need in your bedroom. You can see some suggestions to help you below.
Set up your bedroom so that you have a stable bedside table where you can keep a torch that’s easy to access. Make sure the journey between your bed and the door is clutter free and easy to navigate.
Doonas or duvets are lighter than blankets and can make changing the bedding easier. Some bedding now comes with labels to help you see where the top and bottom are, as well as having handy loops to help them stay in place.
To help you wake up and feel fresh, enjoy some sunlight early in the morning and throughout the day. Exercising early in the morning and outside also improves your sleep at night.
Elevate your bed
If your bed is too low to the floor (below knee height), try raising it up using bed raisers, longer legs or castors to make it easier to change the linen. If your bed is on casters, use your knee to move the bed out from the wall. You can also permanently position the bed away from the wall if it doesn’t have castors.
Changing bed linen
Fold your sheets so they can be unfolded across the bed. A bench at the end of the bed means blankets can be rolled up the bed. Instead of lifting the mattress, kneel beside the bed and slide your forearm underneath to tuck sheets in. Only tuck a flat sheet at the bottom of the bed to make it easier to get into bed.
Seeing at night
Plug in a sensor night light to guide you on your way to and from the toilet and leave the bathroom light on to help you see.
Try not to use ‘blue light’ devices like smart phones, tablets, or computers 1-2 hours before bed. Aim to go to bed and wake up at the same time every day to support your body’s natural sleep rhythm. Limit daytime naps to 20 minutes. The best time for a nap is 1-1:30 pm if you’re an early riser or 2:30-3pm if you’re a late riser.
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