Quality sleep is essential for both our physical and mental health. The body needs to regenerate after a hard day of work, and this only happens when you sleep. However, due to hectic modern lives that seemingly all us drive today, it can be hard for some to get that quality sleep. If you have been struggling with insomnia recently and crave for better sleep, then these tips might come in handy:
Pick the Perfect Pillow
Some people are not aware of this, but the manner in which you sleep affects how comfortably you do so. Even though it calls for changing sleeping positions, there are times where you just need to make your current sleeping position more comfortable.
One way to do this is by supporting your neck and back properly with the right pillow. This can dramatically change your dreaded nights into a good night’s rest. If you are a back sleeper, then you need a thin pillow with additional neck support at the base. If you are a stomach sleeper, then you need a super-thin, soft pillow that will not put additional strain on your neck. However, if you are a side sleeper, like most people, then you’ll want to go for a firm pillow that fills the space between your shoulder and ear.
If you deem the pillow perfect but are still not sleeping comfortably, then pay attention to the position that you wake up in, rather than the one you fall asleep in. You may fall asleep on your back, but wake up on your side, meaning you spent a majority of the night in this position.
Support the Spine
One of the primary things that affect sleep quality is spinal support. If your back isn’t in a relaxed, neutral position, then the muscles will tighten up and lead to stress and pain. When this happens, you will find it hard staying asleep, or even falling asleep after waking up at night.
The alleviate this pressure, the spine has to be in a neutral position. To ascertain this, you will need a new mattress that provides support on the shoulders and lowers back. Read these Purple Mattress reviews. If you can’t afford a new mattress right now, then mimic the support with pillows. If you are a back sleeper, put a pillow under your knees in order to align the spine better. If you are a side sleeper, then place pillows between your knees to reduce pressure on your spine and hips.
Do not Sweat the Bed
Temperature is a huge factor when it comes to quality sleep. According to research, sleeping in a cooler room can actually help you sleep faster and better. The ideal temperature is between 60 and 67 degrees. Anything above or below this range and hamper your comfort at night.
No matter the temperature, sweating at night is never good. Warm temperatures might be the primary culprit, but everyone sweats due to an array of reasons. As such, you’ll want a breathable mattress or one that does not trap moisture.
Thick and porous mattresses, like the foam type, feature tiny airways that can get clogged easily and hamper airflow. If you tend to sweat at night, then consider a mattress that allows airflow as you sleep.
Consider Calming Bedtime Activities
It’s usually helpful to relax the body and mind as you prepare to sleep if you want to sleep quickly and comfortably the whole night. If you are tense and stressed, you are going to find it challenging to fall asleep and may wake up in pain if you didn’t sleep comfortably.
Well, you can avoid this by practicing relaxing bedtime rituals every night. A warm shower or bath right before bedtime is one of the best ways to relieve tension. The warm water helps loosen the muscles, making them relaxed for the night ahead.
Other helpful techniques include yoga, stretching, meditation, and even heating pads.
Pressure Alleviating Sleeping Positions
Pressure points tend to happen when you have a pressure spike that’s hurting you. This makes it hard to fall asleep. If you have a mattress that doesn’t have proper support, then it is time to shop for a new one. Look for a mattress that can redistribute that pressure to a bigger surface area, thus relieving the pressure points.
With these simple tips, you should be able to achieve better sleep.