Better sleep means a better you and these tips are here to help you achieve both. So, read on and improve your sleep quality today.
If you’ve tried and feeling sleep-deprived during the day, then make sure you take a nap. Don’t take a very long one because getting to sleep at night will be difficult, so take a nap that lasts no longer than 20 minutes. Short naps are beneficial because they can boost your alertness, performance, and mood.
For maximum benefits, take a nap in a dark room. Try not to nap too far into the day because you want to be able to sleep at night. Naps that are longer than 20 minutes have been associated with grogginess, as well as disorientation.
Don’t Clock Watch
When you’re struggling to get to sleep, then one of the worse things you can do is keep an eye on the clock. Watching the minutes tick by when you’re awake may lead to feeling anxious, and this will make sleeping that much more difficult. Do your best not to watch the clock. What you can do is turn the clock around, that way the display won’t be shown.
You can also do something productive that will make you tried, so pick a book up and read it or you can do a few light chores. Having a cup of warm milk or a cup of tea can help too. The main thing is to do something to keep yourself busy, so you tire yourself out.
Pillows Can Help With Low Back Pain
People with back pain often struggle to sleep. One study revealed that those who suffered from chronic or acute low back pain both sustained with sleep quality issues. The level of pain was not linked to the disturbance of sleep.
If you suffer from low back pain, then you can try sleeping on your side. Take a pillow and place it between your knees. Your hips will want to be aligned.
Besides that, you want mattresses that provides plenty of support and one that doesn’t kick off your back pain. When you get into bed or when you get out of bed, you’ll want to swing both your legs together. Do not bend at the waist either. This will protect your back
Neck Should Remain In A Neutral Position
Another reason people struggle with sleep is because of neck pain. You can reduce your chances of experiencing neck pain if you maintain proper posture in bed. You may also be able to get a better night’s sleep. Always keep your neck in a neutral position.
Your nose and center of your body should be lined up together. To help you with this, you can use a pillow that is the ideal height to help keep your neck in the right position. If your pillow is too high, then your neck will bend forward. On the other hand, you don’t want a pillow that’s too low because then your neck will bend backward.
The ideal pillow will mold to your head, so consider getting either a memory foam pillow or a feathered pillow. Don’t sleep on your stomach too. This is because your head will be turned to the side and this adds unnecessary pressure on your nerves.
Allergy-Proof Your Bed
Your sleep can be affected by allergies. If you suffer from allergies, then symptoms you may experience could be coughing, sneezing and sniffling. Many people experience snoring too. If you want to keep your bedroom allergen free, then you’ll want to take precautions.
Some of the things you can do is encase your mattress, keep pillows in zipped up covers and encase your box spring. The covers should be made with materials that can deter dust mites, mold, and mildew. Don’t forget to change your bedding 1-2 times per week or every other week and wash it in hot water. Another thing you can do is keep your pets out of your bedroom because dog and cat fur can be major allergy triggers.
The Bed And Bedroom Should Be Used For Sleep & Sex
Your bedroom should only be used for two things and two things only, with one of them being for sex and the other being for sleep. Do not watch television while in bed or read, work or use your mobile device in bed. Doing such things will only cause you to struggle with getting to and staying asleep.
You want your body to become adjusted to the bedroom. What we mean by this is you want your body to associate your room with relaxation and sleep. Also, you should try to keep your bedroom cool, as this may improve the quality of your sleep.