Are You Dealing With Sleeping Problems? Here’s What You Can Do
Sleep is an important part of everyday life, and without it, you would not be able to function properly.
Most people spend about one-third of their life sleeping and due to this fact it is crucial that you take care of your sleep habits in order to feel awake and healthy during the day.
But what do you do when your sleep routine turns into a problem? Here are some tips.
A Quality Mattress
A good mattress is one of the most important things you can purchase when dealing with sleeping problems. A good mattress can solve a lot of sleep problems.
It can reduce snoring, and decrease the amount of time it takes you to fall asleep. If your mattress is old, uncomfortable, or has a spring sticking out, it may be time for a replacement.
Mattresses come in many different forms, so do some research before purchasing one. Here’s what to look out for in a mattress:
Support
Your mattress should support your entire spine while sleeping, without pushing on any one area.
You should be able to place your hand underneath the small of your back, between you and the mattress.
If there are pressure points or if your hand goes up when attempting this, then it is probably not a good choice for you.
Another option to help you sleep is the snoring mouthpiece, a device that can effectively reduce the snoring frequency.
This mouthpiece works by keeping your lower jaw slightly forward to keep your airways open, preventing snoring.
Height
The height of the mattress should be enough for you to comfortably toss and turn without getting caught in all of the coils. Many people choose a mattress specifically customized to their height.
It’s best to go to a specialized store and have a professional help you determine the right height for your new mattress.
Coil Count
The coil count is a very important part of purchasing a high-quality mattress. A good coil count is determined by how thick each coil is and how far apart it is from the next one.
There is no “correct” number of coils, so don’t let a salesman tell you otherwise.
A Quality Pillow
Sleeping with the wrong pillow can cause neck problems, backaches, and other issues. A good pillow should provide you with support for your head without causing discomfort.
If your mattress is comfortable but you are still having sleeping problems, it may be time to replace your old pillows as well. There are many types of pillows on the market that aim to help with common sleeping problems.
Here are some of the most popular:
Contour
Support is important, but many people also want a pillow that promotes proper alignment while sleeping. A contour pillow can go a long way in helping you fall asleep faster and maintain good posture throughout the night.
Feather
Down pillows are very popular among people suffering from allergies, but they may not be the best choice for achieving good sleep.
Their light weight makes it difficult to keep them in place while sleeping and many find that a feather pillow does not provide enough support.
Memory Foam
These pillows have been gaining popularity over the past few years because they are a great choice for many. Memory foam pillows can be easily molded to fit your neck and spine, while also providing proper alignment and support throughout the night.
Natural Sleep Aids
There are some foods you can eat that will help you sleep better at night. Try adding some of these foods to your diet:
Milk and Honey
This is one of the oldest known sleep aids. Milk contains tryptophan, a protein that releases serotonin in the brain which induces sleepiness.
Adding honey will help you produce insulin faster, working as a sedative on your body. A teaspoon before bed should do the trick.
Tart Cherry Juice
The amount of melatonin in tart cherry juice is much higher than that found in milk.
Melatonin helps your body fall asleep faster and stay asleep longer, so try to add this drink to your nighttime routine. Research shows you should be drinking about 16 ounces (500 mL) an hour before bedtime.
Valerian Root
This is a plant that contains high levels of valerian, an ingredient used in many over-the-counter sleep aids. You can eat the root or take it as a supplement to induce sleepiness.
Oatmeal
There’s nothing like warm oatmeal before bedtime, especially if you add a little lavender. Oatmeal contains magnesium, which can naturally help you sleep better at night.
Be Clean and Organized
Keeping a clean and orderly bedroom is crucial when it comes to getting quality sleep at night.
Having a messy bedroom not only makes it tough to fall asleep but can also cause anxiety at night.
So keep the area free from dust and dirt, pick up clothes and put them in the hamper, and make sure everything is stored neatly so you can wake up every morning feeling refreshed.
A good night’s sleep is a necessity for a healthy body and mind. Getting enough sleep is part of your body’s natural feedback system.
So buying a new mattress, getting rid of old pillows, and eating healthy foods will all help you sleep better at night.