A good pillow should hold your head in the correct alignment – that is, in the same relation to your shoulders and spine as if you were standing upright with the correct posture. One that is too soft will allow the head to flop, curving the neck. One that is too hard will give you a crick in the neck.

As with shopping for a new bed, you should try out different types of pillows before making your final decision. If possible you should try out the pillow (or pillows) on a bed where you can lie down on your side. Ask someone to check if your neck and upper back are in a straight line. The pillows should be tucked well into the neck and shoulder to support the head fully.

Too many pillows will cause the spine to curve upwards and the skin to crease on the top of your neck. Too low or thin a pillow will make the spine curve downwards and cause a crease on the underside of the neck.

Remember, it’s fine to sleep on your back or sides but if possible avoid sleeping on your tummy, which puts a lot of strain on your neck as it is permanently twisted throughout the night.

It is a matter of personal choice whether you prefer to achieve the correct head and neck support with one or more pillows – but they should be able to retain their shape and give you constant support throughout the night

Pillows come filled with synthetic fibres, foams or down and feathers. The most popular are the polyester filled type – available in a variety of feels from very soft to very firm – and a broad range of prices. Better quality polyester pillows can be machine-washed. Branded fibres are often an assurance of quality.

Down/feather pillows offer a luxurious give and excellent durability. Many also wash very well. The softness – and cost – will go up in proportion to the percentage of down it contains. Check on the type of feathers used: chicken feathers are straight and have to be artificially curled – a treatment which eventually wears off. They might also smell!

The casing will be important too: the weave must be very fine to prevent feathers working their way through. Check labels carefully for quality assurance and beware: some people can have an allergic reaction to down or feathers.

Foam and latex pillows tend to be firm with a definite bounce to them. They hold their shape very well and are considered hypo-allergenic. However it is recommended that special barrier covers are also used by anyone with asthma or other breathing problems or eczema.

Specially moulded neckcare pillows are usually made from foam or latex – and are often intended for use in conjunction with another, softer pillow. The price range is again broad. Also available are lumbar support pillows to prop you up comfortably in bed.

Pillow dimensions can vary too – although the standard size is between 71-74cm x 46-48cm (28-29in x 18-19in). You may prefer the square, continental style pillow, 65 x 65cm (26in square).

Because pillows affect your sleeping posture and lie next to your skin and your nostrils, it is a good idea to invest in quality pillows and replace them at least every two or three years for a healthy sleeping environment. When they have lost their ‘loft’ (height) and become lumpy, discoloured or misshapen they are definitely ready for replacement. Remember, an old, unwashed pillow could also contain as much as 10% of its weight in skin scale mould dead and living dust mites and their allergen laden droppings!

Helping retailers to flag up British made beds is a special version of The Sleep Council logo with a Union Jack face that can be used to instantly identify a bed as being British made.

Said Jessica Alexander of The Sleep Council: “There’s been a distinct swing back to buying British made products over the past couple of years. Now, anticipation of the Queen’s Diamond Jubilee celebrations along with the London Olympics is adding to the patriotic fervour.

“We’ve developed our special logo to help consumers quickly pick out a bed that has been made in Britain. We know Buying British is something for which there is a real appetite just now.

“There are many reasons for choosing to buy British when buying a bed – from the fact we have a long history of producing the best beds in the world to knowing that buying British is to buy a bed that will unquestionably meet the UK’s stringent fire safety regulations which are among the toughest in the world. Unfortunately, the same cannot be said about all imported mattresses.”

British bed making also continues to be a thriving industry with more than a hundred manufacturers making beds across the length and breadth of Britain. They are also among the most innovative producers of beds in the world, producing latex foam mattresses and embracing new technology such as memory foam alongside craft traditions such as tufting and hand side stitching.

The best made British beds and mattresses also have a long tradition and design all of their own, geared to provide the best levels of support and comfort. Pocket-springing has been around for over 100 years and there is little doubt that the Brits do it best!

Britain is also home to one of the most famous beds in the world and one of the Victoria and Albert Museum’s (V&A) ‘greatest treasures’. The Great Bed of Ware has returned to its home of Hertfordshire and gone on display at the Ware Museum where it is on loan from the V&A for 12 months.

The solid oak bed is thought to have been created in 1590 as a tourist attraction for travellers on the pilgrim route from London to Walsingham. More than three metres wide and said to be able to sleep 12, travellers were reputed to break their journey at Ware just to spend a night in the bed.

Said Jessica Alexander: “We wouldn’t normally recommend sleeping on a bed that is more than 400 years old! The advice today, to ensure high quality sleep and the perfect sleep environment, is that a bed needs replacing after seven years. But the Bed of Ware is a fantastic symbol of British bed making and a reminder of the importance of a good bed to a good night’s sleep.”

For a full list of British bed manufacturers, or to do a search for a particular type of bed, visit the National Bed Federation (NBF) website at www.bedfed.org.uk. The NBF has also produced a new book – Bed Times (£20 plus p&p) – to celebrate its centenary as a trade association for British bed manufacturers. For a copy, contact the NBF on 01756 799950.

‘The Office’ is the third video in our Sleep Patrol series that tracks down sleep offenders. Make sure you subscribe to this blog so you can be one of the first to view the next one!

Look forward to hearing your comments.

Lisa – The Sleep Council Team

Copyright Victoria and Albert Museum, London

One of the Victoria and Albert Museum’s (V&A) ‘greatest treasures’ – the Great Bed of Ware – has returned to its home of Hertfordshire.

The renowned bed has been at the V&A since 1931 but is now on display at the Ware Museum where it is on loan for 12 months. A programme of activity is in place to support the loan which includes performances of Shakespeare’s Twelfth Night; photography exhibitions; embroidery demonstrations and family events.

The solid oak bed is thought to have been created in 1590 by Hertfordshire carpenter, Jonas Fosbrooke as a tourist attraction for travellers on the pilgrim route from London to Walsingham. More than three metres wide and said to be able to sleep 12, travellers were reputed to break their journey at Ware just to spend a night in the bed.

The Great Bed of Ware is one of the most famous historical beds, mainly because of the number of literary allusions and the sheer size of it – it is definitely the biggest ambassador for the message that bigger beds are better!

In 2001 The Victoria & Albert Museum unveiled its new British Galleries for which the Great Bed of Ware was refurbished according to history. The bed construction starts with a layer of tightly stretched hemp rope, rather than boards. 16th century households then laid bed mats on the ropes to give a firm base for the mattresses. The bed mats were made of plaited East Anglian rushes sewn together with hemp twine. The new mats (two to cover such a large bed) were made to the traditional pattern.

On top of these are two middle mattresses covered in plain canvas. The originals would have been filled with woollen flocks or unspun wool (lowest), feathers (middle) and down (topmost). In the reconstruction these have been filled with inert polyester because of the danger of infestation. An upper feather mattress is then finally placed on top. It is covered in striped ticking of a period pattern. All fabric used appeared in 16th and 17th century inventories. Doesn’t it sound lovely?

So this year, try if you can to go and have a look at one of the most famous beds in history – it’s definitely not to be missed!

Lisa – The Sleep Council Team

• Is your sleep affected by odd actions or behaviours you have no control over?

• Are you one of the increasing number of people who text or email while asleep?

If you answered yes to any of the above, then Channel 4 would love to hear from you for a new one-off documentary about parasomnia and sleep disorders.

The documentary will look at how sleep habits are changing. The stresses and strains of modern life mean that more and more of us are suffering from sleep disorders, many involving technology which has become such a key part of our day to day lives. From texting and emailing to over-eating while asleep, sleep disorders are evolving.

If you, or someone you know, has unusual sleep behaviour and would be happy to speak to the programme team confidentially and with no obligation to take part, then they would love to hear from you. Please get in touch with Becky Griffiths on 0207 013 4390 or email becky.griffiths@rdftelevision.com

Not only are we celebrating the Queen’s Diamond Jubilee and the London Olympics but this year sees the launch of the first ever ‘Great British Furniture Month’ which takes place in June.

With patriotic fervour at a high the lovely people over at the British Furniture Manufacturer’s Association are organising the campaign to increase awareness of the quality of British made furniture to the consumer, retailer etc.

British producers have been in decline for a number of decades now, and with every year that passes, more British companies succumb to economic pressures overseas, making it that much more difficult to source British products / produce.

Also celebrating all things British is the trade association, National Bed Federation (NBF) who is 100 years old this year. Most British bed manufacturers are members of the NBF and to see the list visit www.bedfed.org.uk for contact details and websites. There is even a useful product finder if you are looking for something in particular.

Whether it’s buying a bed, a sofa or a dining room table, be proud to be British this year.

Do you like to buy British? Or does it not make a difference? As always we would love to hear your comments.

Lisa – The Sleep Council Team

For while it may put a spring in our steps, this weekend is also the shortest one of the year. The clocks go forward by one hour on Sunday March 25 as European Summer Time begins, meaning one less hour of weekend.

Said Jessica Alexander of The Sleep Council: “A lot of people may be tempted to pack as much as possible into the weekend and make up the lost hour by having less sleep. But our advice would be to cut back on chores rather than snores – it will do you far more good!”

These are The Sleep Council’s Top Six Tips for surviving the weekend shortfall:

1. Avoid the temptation to stay out too late on Saturday night – that will rob you of sleep before you even get into bed. Shave just half an hour off your normal night out (or in) and you’re halfway towards making up the potential sleep deficit.

2. Set the alarm to go off half an hour later than you normally would on a Sunday morning.

3. Create a restful sleeping environment. Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.

4. Make sure your bed is comfortable. It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old.

5. Don’t over-indulge on Saturday night. Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night.

6. Before you fall into bed on Saturday night, DON’T FORGET TO PUT YOUR CLOCKS FORWARD BY ONE HOUR!

And just to prove that a good night’s sleep in a decent bed can do wonders for how you look and feel, here’s what one or two people have had to say about sleep:

“I’ve actually become a better sleeper than I used to be by doing the things you should do in bed rather than the things you shouldn’t, such as being on my laptop or watching TV. Bed should be a place for just two things – love and sleep.” Kylie Minogue

“Sleeping is my drug. The bed is the dealer. The alarm clock is the police.” iLiketoquote.com “There’s nothing like climbing into crisp, clean sheets at the end of a long, tiring day.” Kirstie Allsopp

“Sleep is the best thing for happiness, beauty, everything.” Penelope Cruz “You can party as much as you like, but lack of sleep makes you old!” Yasmin Le Bon

You’re OVER CAFFEINATED with coffee, tea, soft drinks, energy drink, snacks. Cut down on stimulants, especially in the evening, they interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.

You’re OVER WIRED. The growth of computers, TV’s, video games, social media, texting means we aren’t switching off properly before bed. Try to relax before going to bed by having a warm bath, listening to some quiet music, reading a book, doing some yoga – all help to relax both the mind and body. Make sure you create the perfect sleep environment – your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.

You’re OVER WORKED and OVER STRESSED. We all seem to be working harder and for longer during this tough economic climate which is also leading us to be a nation of worriers (money, work, relationships, overloaded schedules). It’s important to have a clear head before bed so deal with worries or a heavy workload by making lists of things to be tackled the next day.

You’ve OVER-INDULGED. Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night.

You’re bed’s UNCOMFORTABLE. If you’re tossing and turning on a bed that’s too hard, too soft, too small or too old, then it’s time to invest in a new one for a good night’s sleep.

With the average amount of sleep most people getting is 6.6hours, it falls well short of the suggested seven to eight hours. All of the above can stop you from getting a good night’s rest so next time you’re struggling to sleep it may be worth looking at what’s to blame.

As always we would love to hear your comments!

Lisa – The Sleep Council Team

However our advice is not to lose any sleep over it! In the run up to losing that extra hour in bed we thought it would be good to recap on some of the most important sleep tips so you’re stocked up on plenty of quality sleep.

• Create a restful sleeping environment. Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.

• Have a proper wind down routine and relax before bed. Try taking a bath, having a warm milky drink (no caffeine!), reading a book or listening to relaxation tapes.

• Eliminate bedroom distractions such as TVs, laptops or mobile phones. Even the legend that is Kylie Minogue recently said “I’ve actually become a better sleeper than I used to be by doing the things you should do in bed rather than the things you shouldn’t, such as being on my laptop or watching TV. Bed should be a place for just two things – love and sleep.”

• Make sure your bed is comfortable. It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old. If it’s older than seven years, it’s time to look are replacing it.

• Gradually move your bedtime a little earlier, just by 10 minutes or so, in the days approaching the clocks going forward. It won’t seem too bad come Sunday when we lose those precious 60 minutes!

Remember stay in bed and sleep for as long as normal on Sunday morning. Cut back on the chores rather than the snores – it will do you far more good!

If you’ve any other sleep tips you would love to share, please let us know.

Lisa – The Sleep Council Team

What’s more, this miracle cure-all costs no more than the price of a daily pro-biotic yoghurt and is readily available on the High Street!

It is of course a great night’s sleep: completely free if you can handle sleeping on the floor. Or just a few pence a night to enjoy it in the luxury of comfortable and supportive bed.

“Sleep really is the answer to feeling and looking your best,” says Jessica Alexander of The Sleep Council. “People go to huge amounts of time and expense to eat well and exercise regularly but without a good night’s sleep all that effort will be in vain.”

According to latest research, a comfortable uninterrupted seven or eight hours sleep each night can relieve stress, slow down the ageing process, boost your mood, your physical and mental performance and cure a wide range of aches and pains.

“Sleep could be perceived as the neglected wonder cure of the modern age,” according to sleep expert Dr Neil Stanley. “A focus on better sleep habits could improve the health of the nation, boost the economy and save a significant amount in healthcare costs. It has no adverse side effects and comes extremely cheap!”

What’s more, says Jessica, there’s very little effort involved. “A good night’s sleep is enormously beneficial and unlike a programme of healthy eating or regular exercise, the results can be enjoyed immediately.”

Said Dr Stanley: “Sleep doesn’t just make us feel better, it can improve our health by decreasing the risk of heart attacks, diabetes, strokes and it helps us fight off minor ailments, deal better with depression and even tackle weight problems..”

And one of the essential keys to unlocking a good night’s sleep is without doubt a comfortable bed, he says. “Sleep is so vitally important to good health that it’s a mystery to me that more emphasis is not placed on the health benefits of a good bed for sleep.

“Good sleep should be seen as a vital part of a healthy lifestyle like exercise and diet and just as you would invest in the right gear to exercise and buying healthy food so you should invest in purchasing a comfortable bed.”

For less than 60p per night a couple can enjoy the comforts of a £1500 bed over seven years – considerably less than it would cost to have a daily pro-biotic drink over the same length of time.

“It’s a bargain for something that can not only make you look better and feel better but could improve your love life too,” said Dr Stanley. “In fact there are just two things in life for which you should invest in the best possible quality – a pair of shoes and a bed, because if you’re not in one, you’re in the other!”

Added Jessica: “When asked most people make the connection between the comfort of a bed and the quality of their sleep for themselves1 but our research has shown objectively that this is the case, too2.”

Editor’s Notes
1. In a CTV.CA survey of 17,444 online subscribers, 72% said a new bed improved their sleep).
2. A Sleep Council study conducted in 1998 by sleep expert Dr Chris Idzikowski, found that, when replacing an uncomfortable bed, a new bed was associated with an increase of 42 minutes sleep; and an uncomfortable old bed with up to an hour’s loss of sleep. 28 subjects took part in the research conducted in their own homes on old and new beds (of their choice).