11 Tips For Better Sleep

There's nothing better than slipping into your pajamas and jumping into bed after a long day. Yet while you may be decently comfortable underneath those sheets, by making some minor changes you could transform your bedroom from a place you go to get some sleep, to your ultimate relaxing oasis. Below is a list of 11 genius and easy tricks that will help you get the best sleep of your life.

1. Put one foot outside the cover

 If your body temperature isn't just right it's going to be really hard for you to get a good night's sleep. You may either feel too hot or too cold. But putting one foot outside the covers, though silly it may seem, can make you more comfortable in bed according to science. Natalie Dautovic, environmental scholar for the National Sleep Foundation says “A cool sleeping environment is an important ingredient for obtaining a good night’s sleep. Some people find that sleeping with a hand or foot outside of the bed covers can help with body cooling, as heat dissipates quicker through the body extremities.” 

 2. Hug a Pillow 

Sometimes, the only thing you need in bed to help you feel cozier is an extra pillow. The University of Rochester Medical Center says it can keep your body better aligned, preventing back pain. Furthermore, aside from the body benefits, it is also great for anxiety. Experts also say that hugging a pillow is soothing, giving you a sense of comfort, safety, and security.

3. Wear bamboo pajamas

There's more to your sheets and bedding that affects the level of comfort you experience when in bed. What you're wearing also plays a role. According to the National Sleep Foundation, there is a formula for choosing the right sleep attire. Experts recommend breathable and lightweight cotton, silk which keeps your body at the right temperature, and bamboo for its moisture-wicking abilities. 

4. Or, Just Sleep in the Nude 

If you can't find the right fabric to keep you cozy in bed, you can just ditch it altogether and sleep naked instead. Experts say that sleeping naked has been shown to keep you cooler in bed enabling you to get more restful sleep. 

5. Grab the Ear Plugs

f you're surrounded by a lot of noise it's nearly impossible to get comfortable in bed. So, to help you fall, and stay asleep, the Cleveland Clinic recommends buying some earplugs or using background noises, such as white noise. 

6. Turn Down the Thermostat 

While what you wear to bed plays a big role in keeping you comfortable while you sleep, the temperature of the room plays a big role in helping you to drift off to sleep too. The National Sleep Foundation says the best temperature to keep your room at is 65 degrees. This is believed to be the most optimal temperature for sleep, ensuring that it's not too hot or too cold. 

7. Spritz Some Lavender on Your Pillow

 

If you're trying to calm down at night, there's nothing that's going to help you relax more than spraying some lavender on your pillowcase. In addition, the scent is backed by science in its ability to put you in a more relaxed state. This will help you get into a deeper sleep, making you more calm and comfortable over all. 

8. Give Your Mattress Pad a Tech-y Upgrade 

 Is your mattress pad making you feel too hot? You might need an upgrade. The ChiliPad is a great recommendation which has a cooling and heating temperature control system that can keep your body at the perfect temperature all night. 

9. Wash Your Bedding Regularly
To feel comfortable in bed, the National Sleep Foundation recommends that you wash your sheets and pillowcases at least once a week. You should also wash your mattress cover and comforter on a regular basis. You can even stick your pillows in the washing machine. 

10. Choose the Right Pillow for Your Sleep Position 

 Not just any pillow is going to meet your needs. There are different types of pillows designed specifically to meet the needs of stomach-sleepers, side-sleepers, and back-sleepers which all have different levels of firmness and materials, keeping your head and neck comfortable. 

11. Keep Screens Out of Your Space
While you can scroll through your phone on the couch all you want, be sure to leave your phones out of the bedroom if you want to stay calm and comfortable. Exposing yourself to light-emitting screens right before bedtime is going to make it harder or you to fall asleep.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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Prevent Swimmers Ear With These Tips

Germs that require a moist environment to survive can cause swimmer's ear. So if your ears are dry the germs cannot grow. Swimmer's ear is an outer ear infection that develops when contaminated water sits in the ear for a prolonged period of time. It's a common infection, that can be very painful, but can be prevented. The following tips can help you prevent swimmer's ear.

1. Keep Your Ears Clean and Dry, Especially After Swimming

Thoroughly dry each ear canal after swimming or bathing. First, tip your head to the side until all of the water runs out of your ear, repeat on the other side. If necessary, you can carefully use a hair dryer on the coolest setting to completely dry the ear canal. Some doctors recommend using a few drops of rubbing alcohol in your ears after swimming or bathing to dry out the ear -- particularly if you have had ongoing problems with swimmer's ear. However, if you do this too often, and the skin inside your ear canal gets chapped, it can increase your chances of getting an infection.

2. Always Maintain Proper Ear Wax Hygiene

Ear wax  plays an important role in preventing ear infections. Too much or too little ear wax can cause problems. Using improper cleaning methods such as ear candling can damage the ear canal and make it more prone to infection. Plus, ear wax repels water.

3. Wear Ear Plugs While Swimming

Wearing ear plugs that keep water out of the ears while swimming or bathing can help prevent swimmer's ear. Pliable ear plugs can be purchased at some doctor's offices or at many stores. Just make sure you get ear plugs that fit properly and are intended to keep water out of the ear, (versus foam ear plugs sold to keep noise out or equalize ear pressure).

4. Always Take Good Care of Your Skin

The integrity of the skin inside of the ear canal plays a big role in preventing swimmer's ear. Cracked, dry or otherwise impaired skin is an infection waiting to happen. If you have conditions like eczema, allergies, or seborrhea you may be more likely to get swimmer's ear. Make sure these conditions are treated by a doctor. Even if you don't have these conditions it's possible to have dry, itchy ears with flaky skin. Some tips for keeping this under control include:

• Avoid vigorous cleaning of the ear. If you have excessive ear wax, get your ears professionally cleaned by a doctor. Because you may have small abrasions after having your ears irrigated by a doctor, don't go swimming or get in a hot tub for a couple weeks.
• Keep your ears dry.
• Avoid scratching or cutting your ears.
• Never insert a Q-tip or any other objects in your ears, which may damage the skin.
• Keep hairspray or other irritating chemicals out of the ears by using ear plugs or cotton balls.
• You may use a drop or two of vegetable oil or olive oil in your ears each day to help lubricate the ear canal and nourish dry skin.

5. Consider Using Ear Drops

There are a few ear drops you can use to help prevent swimmer's ear. But, if you suspect you may have a ruptured ear drum do not put anything in your ears and see a doctor as soon as possible. For more information read:

You should also avoid using ear drops if you have synthetic ear tubes, (also sometimes referred to as myringotomy or ventilation tubes), or if you have had any recent ear surgery.

If you don't have any of the conditions listed above the following ear drops may be used:

• Rubbing alcohol - evaporates water rapped inside the ear and has antimicrobial properties. Use a few drops in each ear after swimming or getting in a hot tub. Overuse can cause dry chapped skin.
• White Vinegar - affects the pH inside of the ear canal. Many doctors recommend mixing a solution of half vinegar and half rubbing alcohol and using a few drops in each ear after swimming or bathing.
• Olive Oil - a few drops a day lubricates dry itchy skin and repels water. It has also been claimed that a little bit of olive oil can help people with excessive ear wax naturally expel.
• Hydrogen Peroxide - I mention hydrogen peroxide because I have seen it listed on many websites as a home remedy for swimmer's ear. While hydrogen peroxide does have the ability to kill a wide range of germs, studies have also shown that it kills your healthy tissue cells as well. For this reason, it has fallen out of favor with many health care professionals. When doctors do use hydrogen peroxide, they often recommend diluting it or rinsing it off with saline or sterile water about 30 seconds after application.

Ear drops are best applied with the help of another person. Lay down on your side so that your ear is facing up. Have them pull your ear slightly out and up to straighten out the ear canal, then put in a few drops. Continue to lay on your side for a few minutes after the drops go in to make sure they are absorbed.

It should be noted that any kind of ear blockage will make drops virtually useless. If you have excessive ear wax, drops will work best soon after your doctor has cleaned your ears out. However, avoid using drops immediately afterward as you may have small cuts or abrasions inside the ear canal. Do not try to remove ear wax yourself and don't use a Q-tip. You will most likely just pack the ear wax in and make it even harder for the drops to absorb.

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