Sometimes getting sleep could become a hard task. Spending hours checking your cellphone after going to bed or simply keep tossing and turning is what commonly happen to people who have problems to get sleep. Many people struggle daily to have healthy sleep habits that let them sleep enough and well.
If you want to put an end with your problems to get sleep, keep reading! Next, we will tell you some simple ways to manage it. Besides, we will tell you what the best and worst positions are to ensure you have sweet dreams.
Simple ways to get sleep quickly
Here there are ten things that you can do to sleep better tonight.
Turn room temperature down
If your bedroom is too hot, it’s possible that you have problems to get sleep. It’s a good idea to open the windows or turn on the air conditioner before going to bed to get sleep quickly. Taking a shower before going to bed can also be an excellent way of refreshing and sleeping better.
Set schedules
Now more than ever, you need a schedule to sleep. The clock inside your body helps it understand that it has to be alert during the day and fall asleep during the night. If you follow a permanent schedule to go to bed at a certain time every day, this can help the clock inside your body keep a regular schedule.
Prepare your bedroom
Making sure your room is dark, has a minimum number of distractions and is in silence allow your brain understand that it’s time to relax. Recent research suggests that darkness increases the production of melatonin, an essential hormone to sleep. So make sure of closing the curtains, keeping your cellphone away and turn off any other artificial light source.
Forget about time
If it seems that you cannot get to sleep, or even worse, if you wake up in the middle of the night and you cannot go back to sleep, the last thing you should is look at the clock. Putting emphasis on how late is and on the fact that you cannot get sleep only cause more insomnia. Just close your eyes, take a deep breath, allow your mind calm down, and sleep.
Say no to naps
It’s very convenient to set a 20-minute quick nap in the middle of a working day now when we’re all working from home. No matter how sleepy you are, wait and avoid naps. While short naps have been related with a better productivity, they could also be bad for your regular sleep cycle. The best thing to do is to go to bed early that night.
Eat the right food
What you eat, right before going to bed, plays an essential role in your sleep schedule. Research has shown that foods rich in carbohydrates can be bad for your sleep cycle. Make sure of having dinner four hours before going to bed at least.
Also read Foods You Should Never Eat Before Bed
Exercising in the morning
Physical activity can help your sleep schedule enormously. However, you should exercise at the right time. Exercising in the morning has shown to have better results for your sleep cycle than exercising later during the day.
Purchase a good mattress
A comfortable mattress, a nice pillow, and a comfortable blanket can make wonders to help you get sleep. It creates a nice, tidy and comfortable environment that likes you. In addition, choose comfortable fabrics for your night clothing so that you aren’t too hot or too cold during the night.
Think about the things that make you happy
Visualize a place or thing that makes you happy and focus on that while you try getting sleep. Fill your mind with good and happy thoughts instead of worrying for something and getting stressed.
The best and worst positions to sleep
Every person’s body demands a different position to sleep according to its health. Therefore, it’s important to have a correct position to sleep, since it can make a big difference in the way you feel when you wake up. Let’s see several kinds of positions to sleep and their effects:
On one’s back
One of the most common positions to sleep is when we sleep on our backs. This position is beneficial to have the spine, neck and shoulders aligned in neutral position; but it cannot be very healthy for people who suffer from lumbar pain or have a snoring problem or sleeping apnoea.
On one’s side
Sleeping on one side of your body, especially on the right side, has a lot of benefits. Research says that one of the ideal positions to sleep since it helps to reduce a lot of health problems such as pain in the joints and the low back, as well as chronic pain. It’s beneficial for the brain’s general health and help digestive system work better.
On one’s stomach
This is one of the least recommended positions to sleep since it can cause neck, back and spine pain. Given the fact that most of the weight is in the middle of the body, it doesn’t allow your body keep a neutral position of the spine while you sleep. There is a risk of hurting your neck since it misaligns your head and spine, which could cause a neck twist.
Foetal position
Foetal position is when your body is curled up towards one side and makes a natural curve of the spine. This position is ideal for lumbar pain and pregnancy. However, it is recommended not bending the body too much, since it can exert pressure on the joints, limit breathing and hinder blood flow, which can cause serious health problems in the future. A good pillow and a comfortable mattress can help to have the ideal support.
Which is the best position to sleep for you?
Different people sleep in different positions according to their health and body needs. Every position to sleep has its pros and cons and not everybody can sleep in the same position. Therefore, it’s about what works for your body and the quality of sleep.
Other ways of improving the quality of sleep can be purchasing the right mattress that is designed to listen to your body and offers a customized support, making a good use of your pillow to have the ideal elevation and support while sleeping.
Remember to make some stretching before going to bed and finally, to put into practice a good sleeping hygiene; for example, avoiding caffeine after 2 in the afternoon, keeping your bedroom clean and fresh, and having a night routine to relax.
ALFA