Do you have a hard time getting any sleep at night? As soon as it is time for you to get into bed, you may suddenly feel a surge of energy. If you toss and turn regularly, you could have insomnia. It may not seem like such a big deal right now, but only getting three or four hours of sleep each night is going to cause problems for you in the future. Even if you do not feel excessively tired at the moment, the lack of sleep is going to destroy your ability to perform well enough. It is best to get at least eight hours of sleep, but even more than that would be great for your body. Not sure how to get more sleep? Try these few simple techniques. Continue reading
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.
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.
There are techniques that work well for many who require sleep and who aren’t getting the amount of sleep they need. Harvard Medical School put the following tips together in one list. This is the first article in a series of two that will share these tips in detail. This article will share the first four of the eight techniques to try:
When our bodies are physically tired, it’s more likely to fall right into sleep when it comes to bedtime. For instance, sleep specialist Mohammad Hasin agrees that “to ensure good sleep, it’s important that you tire your body out.” He suggests to exercise shortly before going to sleep, whether that’s running, cycling, or going for a brisk walk. The energy spent during the physical exercise can facilitate feeling fatigued enough to sleep. Furthermore, gym instructor Meghna Raju commented, “I’ve advised my clients to go for a jog in the evening, just before their dinner. This way, they feel relaxed and are also too tired to sit up in the night or indulge in other activities.” Exercise is a great way to keep the active mind at bay, which can get in the way of trying to fall asleep. By spending your energy physically, you create enough fatigue to fall asleep. Continue reading