Getting a good night’s sleep is a crucial factor in maintaining good health and a positive well being, but it is also something that millions of people struggle with each night. If this has become a problem for you, it is worth it to make a concerted effort at attaining more and better rest. Benefits can include an improved mental state, an increase in energy, an immune system that functions optimally, and much more. Here are some proven methods for helping you achieve a full night’s rest.
Create a Tranquil Setting
The place where you sleep should be ideally arranged in order to facilitate good rest, however too many people’s bedrooms are cluttered environments that end up revving you up when you should be powering down. In order to induce restfulness:
Make sure it is dark: If the bedroom gets a lot of light, take steps to change this. These could include wearing an eyeshade and/or installing room-darkening window coverings.
Invest in a quality mattress: Instead of buying the cheapest surface to sleep on, put money towards a topnotch product. After all, 1/3 of your life is spent here, so it is worth it to make sure that this time is spent comfortably.
Check the temperature: If the room is under 54 F or above 72 F, it can disrupt slumber. Consider installing a fan or heater to correct the conditions.
Look around your bedroom, and it is likely that you will see a wide assortment of technology, such as a television, cell phone, computer, or tablet. All of these devices can be incredibly convenient and fun, but technology can actually have a negative effect on your sleep. The more gadgets you have in your room, the more disrupted your sleep is likely to be. A lack of sleep can cause an increased risk for cardiovascular disease, obesity, and diabetes, as well as exacerbate existing issues such as depression and anxiety, and increase feelings of stress. Because of this, it is pivotal to get all those devices out of your room if you would like to get a good night’s sleep.Continue reading
When you suffer from insomnia, you tend to rise in the morning feeling tired and sluggish. It is easy to use fatigue as an excuse to skip the exercise, but research shows that it is beneficial not just for cardiovascular health and brain function, but also for improved sleep. A study published in 2011 in the Journal of Mental Health and Physical Activity found that a representative sample of more than 2,600 Americans slept considerably better and felt more alert during the daytime after exercising at least 150 minutes per week. In fact, they experienced 65% improvement in sleep quality, and felt less sleepy during the day! So, how do you get started?
Insomnia can be excruciating when you desperately need sleep. Here are tips for mindfulness meditation to get you on your way to dreamland.
Before crawling into bed, there are a few things you can add to — or remove from — your evening to get your mind and body into a good place to be ready for sleep.
Eliminate caffeine. Reduce the overall amount of caffeine you ingest throughout the day, but completely refrain from it in the evening hours. You might find it necessary to place the cutoff point earlier in the afternoon.
Everyone can benefit from a good night’s sleep, but that is hard to come by for many of us. Individuals with insomnia in particular may toss and turn trying to find the most comfortable sleeping position. What exactly is the best position for sleep? Is there a correct way or an incorrect way to sleep? While science can tell us a little about the pros and cons of the various resting positions of back, side, or stomach, ultimately, you need to stick with the one that feels most comfortable to you.
Lying on Your Back
Technically speaking, sleeping on your back with minimal pillows is the best for the spine, provided the mattress is supportive. Lying on your back will keep your face from getting smashed and wrinkled, so the cosmetically conscious may choose to sleep on their back for this benefit. However, sleeping on one’s back is not recommended for those with sleep apnea or snoring problems.
Many people settle onto their sides for sleep. This position is particularly helpful for those with lower back trouble. Sleeping on your side with a pillow between your knees can alleviate the pressure on the lower back. Side sleeping is also best during pregnancy. While pregnant, mothers should try sleeping on the left side to improve circulation as a benefit to mother and baby. Sleeping on the left side can also help those who struggle with heartburn. Reflux symptoms can worsen when sleeping on the right side, though.
Snoozing on Your Stomach
A small percentage of individuals sleep on their stomachs. This sleeping position is hazardous for pregnant women and can leave anyone’s neck sore from resting with the head turned out to the side. Those who are stomach sleepers may get into the habit of sleeping on their stomach because it is the most comfortable to them.
However you find yourself falling asleep, it can be deleterious to your sleep to think too much about your sleep position except to find a restful pose that helps you get some shut-eye.
If you are struggling to get to sleep at night or to stay asleep, chances are your lifestyle is to blame. Here are six ways you can beat insomnia in its tracks to wake up well and rested each morning.
Improve Your Diet
Avoid eating heavy meals or drinking alcohol right before you go to bed. Ingesting these substances before you attempt to go to sleep is likely to result in digestive issues that will increase your discomfort, making it harder for you to rest well at night. Continue reading
Insomnia can be a terrible burden. Lack of sleep can leave you exhausted in the morning, unable to think clearly, and feeling irritable and impatient. It can even affect normal activities such as driving. Some specialists estimate that missing the REM cycle of sleep is the equivalent of having two drinks. For those determined to tame insomnia, here are a few useful dieting tips.Continue reading
You awake in the middle of the night, and though you would love nothing more than to sleep, your body will not allow you. This has been a recurring problem. For the last several weeks, you feel as though you have barely slept at all. You are sluggish, anxious, and unable to concentrate. You have insomnia. Failing to seek treatment for this illness will only worsen your condition. Not only will you remain perpetually exhausted, but you will also put yourself at risk for a number of health problems.Continue reading
The body needs sleep. This is not new information; however, many people neglect to give their bodies the rest that they need daily. By doing so, these individuals are missing out on some key benefits that come with a proper night’s sleep.Continue reading
This is the second article in a two part series that lists eight techniques for getting a good night’s sleep. The list was put together by Harvard Medical School after research and study on what can affect a person’s ability to sleep. This article will share the last four of the eight techniques.
5. Eat—But Don’t Eat a Large Meal Before Bed
When you’re hungry and when you’ve eaten too much, your body might be unable to sleep. Both situations can be distractions. Ideally, avoid eating a big meal within two to three hours of bedtime. And to avoid being hungry at bedtime, eat a light snack about an hour or two before bed, such as an apple with a slice of cheese or a few whole-wheat crackers.Continue reading