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.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Is Your Pillow Having a Negative Impact on Your Life?

We all love and need a good night’s sleep - you can do all the exercising you want and eat as healthily as you like, but the fact of the matter is that exercise and a healthy diet will be rendered completely ineffective if you do not get enough hours of quality sleep each night. Without sufficient sleep, your body and mind will not be able to function properly. To add to this, continuous sleep deficiency has been linked to heart disease, high blood pressure, stroke, kidney disease and diabetes. There are many things that can disrupt your quality of sleep, which include illnesses, stress, anxiety, depression, medication, alcohol, drugs, tobacco, caffeine, a traumatic accident, shift work and jet lag. However, one offender that no-one really thinks about is their pillow. That’s right - your pillow might be reducing your quality of sleep and having a negative impact on your life. 

This article will give you advice on when it’s time to change your pillow, whether you are using the right sized pillow, what the best-sized pillow for your sleeping position is and what to think about when buying a new pillow. 

 

A Few Common Signs That Your Pillow Isn’t Good for You and Needs Replacing

 

The majority of people rarely think about changing their pillows; however, it is important that you change your pillow every 12-18 months. Failure to do so can result in a pillow that is detrimental to your well-being. If you are waking up with severe neck pain, back pain, a stiff neck or headaches, then it might just be time to go out and buy yourself a new pillow. 

 

To add to this, an old pillow can contain thousands of skin cells and dust mites (and their feces) which can cause severe problems for those who suffer from asthma, other lung-related conditions, and dust mite allergies.

In fact, it is estimated that around a third of an old pillow’s weight is made up of the aforementioned matter. It is the protein present in the feces which causes the reactions and, since this protein isn’t airborne, if your symptoms are strongest first thing in the morning, it could be a tell-tale sign that you need to change your pillow. 

 

A good test to do to see if your pillow is due a change is to fold it in half and then let go after a second or two. If it pops back to its normal shape it is still good to go, but if it doesn’t, it is time to change it. 

 

Are You Using the Right Sized Pillow?

The aim of using a pillow is to keep your head in a position of neutral alignment. This basically means that when you are asleep your head will be sitting squarely on your shoulders without being bent too far forward or back. Our necks curve forward slightly (to help sustain the weight of our heads when standing upright), and it is equally important to maintain this curve when in a resting position. Therefore, the size of your pillow is absolutely vital. 

 

If your pillow is too high, it will cause the muscles in your neck to stretch and your spine will curve at the top. This means that your neck will be very stiff and sore when you wake up. This stiffness and soreness may also be accompanied by a headache. Furthermore, this type of positioning can also narrow your air pipe which will result in obstructed breathing and, ultimately, snoring (which doesn't only disrupt your sleep, but also the sleep of others in the same room). 

 

If your pillow is too low, it will cause the muscles in your neck to sag and your spine will curve downwards at the top. Once again, this will cause neck pain, stiffness, and headaches. However, as we shall now see, whether your pillow is too high or too low depends entirely on your sleeping position.

Your Sleeping Position is Very Important when It Comes down to Your Pillow

• If you sleep on your side (the most common sleeping position), you should make sure you have a high pillow which is able to fill the area between your ear, which is on the pillow, and your shoulder on the mattress. 

 

• If you sleep on your back, you should make sure that you have a low pillow which mainly supports your neck. This also ensures that your neck is not being thrown too far forward. 

 

• If you sleep on your front, the first thing you should try to do is change your sleeping position. Sleeping on your stomach bends your neck backward into an unnatural position. If you do not think that you will be able to change your position, then your pillow should be as flat as possible. 

 

• Whether you decide on a pillow with feathers or a pillow with fiber filling is entirely down to your personal taste. However, if you are somebody who likes to sleep on your side one night and then on your back the next, it is a good idea to buy a pillow with feathers or down as this enables you to move the filling around to adjust the height of your pillow.

 

 

What to Think About when Buying a Brand New Pillow

• Consider more than just the cost – Just because a pillow is expensive does not make it a great pillow or the right pillow for you. What matters most is how the pillow feels to you. You do not have to break the bank to find a decent pillow.

 

 • Try it out before you buy it – If you are in a store and there is the option to lie down on a bed with a pillow that you are thinking of purchasing then do so. If the store does not allow this, then stand next to the wall in your sleeping position and place the pillow against it as if it were a vertical mattress. Lean your head against the pillow and ask anyone present to tell you if your neck is in line with your spine. If it is, then the pillow will be good for you. 

Specialty Pillows  

 

Nowadays there is the option of buying pillows which address specific needs. A selection of these can be seen below: 

 

Memory foam pillows – Memory foam is a sponge-like and dense material which molds to the shape of your head and neck. This provides you with ergonomic support for a good night’s rest. This is a great pillow for those who have spine or neck problems. 

 

Cool pillows - These pillows contain tiny beads that absorb and take away the heat from your head. This means that the part of the pillow that your head touches will always be cool. Therefore, you will always have a cool part of the pillow to rest your head on. 

 

Water pillows – These pillows are favored by chiropractors and physiotherapists. The top half looks like a regular foam pillow, but then you fill it with water to create your water pillow. When you place your head on this pillow, it displaces the water underneath and fills the curvature of your neck perfectly. This pillow enables you to create your own level of support. 

 

Tempurpedic pillows – These are made from memory foam and are available in many different styles to suit your needs. They are filled with micro-cushions which make them softer than the traditional pillow.

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs