Having good, quality sleep provides plenty of benefits like boost your immune system, reduce stress, improve your mood, and it may even lower your chances for health problems like heart disease and diabetes.
The problem, however, is that many people find it difficult to get a comfortable night’s sleep. Fortunately, this article will list down four ways to help you sleep better at night.
Have A Suitable Pillow
Did you know that having a pillow that suits your sleeping style can impact your overall sleep quality? This is because having the wrong type of pillow will harm your health and will invite discomfort throughout the night, causing you to toss and turn. This means that if you sleep on your stomach, you should invest in a .
If you’re a side sleeper, on the other hand, you’re going to invest in medium to a medium-firm pillows that’ll support your sleeping position. Some even believe that sleeping on your side may promote even spinal alignment—that is, if you get the right pillows. To get a nice pillow option whether you’re a stomach or a side sleeper, watch this video:
Moreover, it’s also important to ensure that the type of pillow you choose will keep your neck, spine, and head aligned. A pillow that lacks the right filling or one that’s too firm for you can place your neck and head either too low or too high in relation to your spine. This is why some people will wake up with neck and shoulder pains, as well as headaches.
Invest In A Comfortable Mattress
No one wants to sleep in a bed that’s supported by old coils sticking out of it, and neither does someone wants to lay down on something that’s just a few centimeters above their floor. What this means is that, in addition to having comfortable pillows, you must also invest in a comfortable mattress. The question is, how do you find the ?
As you shop for a mattress, it’s important to always factor in size and firmness. This is because there’ no one-size-fits-all solution when it comes to choosing the firmness since it may depend on your sleeping position. For instance, if you’re a stomach sleeper, you may find a mattress that’s between the five to six range in the firmness scale to be comfortable. For back sleepers, you may sleep well if you lay on a mattress that’s within the five to seven firmness scale.
That being said, as you shop for a mattress, don’t prioritize the price; just because it’s expensive doesn’t mean that it’ll provide you maximum comfort.
Determine The Right Temperature And Lighting
Our circadian rhythms, which refers to the biological process that’s responsible of regulating our bodies, is the one that dictates the body whether it’s time to wake up or fall asleep. Moreover, this biological process is dependent on the sun. This means that both temperature and light play a crucial role in our sleeping routine.
To help paint a clearer picture, here’s how both light and temperature impact our quality of sleep:
- Temperature: You may wake up drenched in sweat if you sleep in a hot environment. At the same, you may also wake up shivering if your room is too cold. Both scenarios are a problem since either affects your sleep. Thus, it’s best to find the right temperature for you. Some people would prefer an environment that’s either cold or hot.
- Light: In general, it’s advisable to sleep in complete darkness, tricking the circadian rhythm to think that it’s time to sleep. If you don’t like the dark, it’s best to invest in a nightlight since it’ll emit just the right amount of lighting perfect for a good night’s rest.
In addition to making you healthier and leaner, keeping a consistent exercise routine is also an important way to maximize your comfort during sleep. This is because engaging in physical activity may increase the duration of your deep sleep, the phase in which your sleeping cycle may support cardiac health, manage stress and anxiety, and boost your immune function.
Take note that exercising not just targets this specific phase in your sleep cycle, but it’ll also increases the overall duration of your sleep. This is supported by the simple ‘energy in, energy out’ equation that being physically active, which exercising demands, makes you expend energy.
The more energy you spend, the more tired you’ll feel at the end of the day. Being tired brings about proper rest, and exercising will make you feel excited to go to sleep since your body demands the physical restoration that sleep brings.
In addition to having , having a comfortable sleep may also provide positive benefits to your body. Fortunately, with the ways mentioned in this article, what was once difficult for you to achieve can now be within their grasp!