Turn Out the Lights: 15 Sure Ways to Have a More Restful Night

With nearly 9 million people in the U.S. using sleep aids, it is obvious to see there is a problem. What do you do when you’re trying to have a restful night, but the thoughts keep coming, and your mind won’t stop racing?

The thought of having a peaceful night seems like almost a miracle to many people struggling with sleep. The good news is that with a few changes, you can start experiencing a better night’s sleep. Continue reading this article to learn fifteen ways to take a good rest.

Experiencing a Restful Night

There is no one reason people aren’t sleeping. Some people are experiencing personal problems that keep them up at night. Other people might have an environment that keeps them awake.

While there isn’t one or even two main causes keeping people up at night, the results are similar. You have people walking around like zombies, missing out on important information because of lack of ability to focus and more harmful side effects. These following tips will help you put yourself in the best situation for sleep.

1. No Liquids Before Bed

Drinking liquids before bed increase the likelihood that you’re going to get up throughout the night. Even if you think your bladder can hold a lot of liquid, your body may not operate how you want it to when you’re sleeping. Be safe and don’t drink liquids of any kind before bed.

If you drink alcohol before bed, it is even worse for your sleep. Your quality of sleep is often worse when you drink alcoholic beverages before bed.

2. Pick a Proper Mattress

Sleeping on the wrong mattress can cause major problems. Whether your mattress is too soft or too firm, both are going to cause their own brand of problems.

Read through helpful reviews like this review and see what other people have to say about the mattress you’re considering. Find a reviewer that is similar to you and see what recommendations they give you.

You want to have plenty of support for your back, but you don’t want to feel like you’re sleeping on a rock. You may want to be cozy and snug in a soft bed, but you still need that support. Find a mattress that will cradle your body but won’t cause you to feel out of joint when you wake up.

3. Get Exercise Early in the Day

If you’re tired of getting a bad night’s sleep – wear yourself out. Many times, the reason your body doesn’t want to go to sleep is that it isn’t tired. Even if your mind is tired because it has been working all day long, your body might not be.

You shouldn’t exercise right before bed. Make sure you exercise as early in the day as possible. Don’t worry about exercise tiring you out throughout the day.

While exercise will help you sleep, it won’t put you to sleep in the day. Your body will be energized by the workout, and you’ll still experience the sleep aid effect as long as you don’t exercise too close to bedtime.

4. Establish a Bedtime Routine

Whether we want to believe it or not, no matter how spontaneous we are – our bodies thrive when they’re on a routine.

If you want to increase your chances for a great night’s sleep, then you need to establish a bedtime routine. You don’t have to do anything fancy to get yourself to sleep. You just need to do whatever you’re going to do before bed every night.

When you start going through the sequence you always do right before bed, your body will start readying itself to go to sleep.

5. Bring on the Day Light

Do you like to keep the lights low in your house even throughout the day? Many people do keep the lights dimmed to keep energy costs low. While keeping the lights low is great for decreasing energy costs, it is also great at confusing your body.

If you don’t want to turn the lights on, you can either open the windows or put lighter curtains up. Light is one of the best ways to let your body know whether it is time to be awake or if it is time for a snooze.

You can even set smart lights up that will mimic a sunset so your body can start preparing for bedtime.

6. Do You Have a Sleep Disorder?

While you are implementing all of these things into your life, you should also rule out a sleep disorder. If you have a sleep disorder,  you may need to get additional help.

Many times even if you do have a sleep disorder, you’ll be able to use some of these recommendations to help you get to sleep easier. Not all sleep disorders are going to need professional treatment, but knowing what you’re working with will allow you to navigate the challenge easier.

7.  Decrease Blue Light Exposure

If you have too much blue light before bed, you can confuse your body. You may know about the sleep cycles of our bodies, but we also have something called the circadian rhythm. The circadian rhythm helps our bodies stay on proper sleep and waking patterns with light.

All electronics emit blue light, but there are some things you can do to decrease the blue light. If you’re on your phone or tablet, you can download apps that will help you keep the blue light away.

If you’re getting blue light from somewhere else, you can even get blue light blocking glasses to help you protect yourself.

8. Axe the Nap

If you get drained throughout the day, it is easy to want to flop down for a quick nap – or maybe even a long nap. Naps can confuse your body and make you less tired when you go to sleep which can hinder a good night’s rest.

9.  No Late Day Caffeine

Caffeine will give your body a jolt when you consume it. You shouldn’t consume caffeine late in the day. Even consuming caffeine a few hours before bed could cause you to get a less restful night’s sleep.

10. Stay Consistent With Bed & Rising Times

If you stay consistent with the times you go to bed and wake up, your body will start to recognize the pattern. When your body recognizes the pattern, you’ll notice you start to get tired at the same times each night. You may even start waking up before your alarm rings.

11. Check Your Bedroom Temperature

If you sleep at a temperature that is uncomfortable to you, it’s difficult to get any rest. If you have a partner that likes it colder or warmer than you do, it can be a little challenging.

Let’s say your partner likes to have it colder in the room. Instead of making your partner roast, you can grab a favorite pair of extra warm pajamas, so you stay nice and toasty the whole night.

12. Is Melatonin Right for You?

Some people won’t even try to go to sleep without using melatonin. You can try it and see if it is right for you. Different people respond to supplements in different ways to make sure to test it before you buy a big supply.

13. Calming Shower or Bath

A calming shower or bath can help melt away stress so you can let the day’s worries go down the drain. To make the bath even more zen, try some candles and bath bombs.

14. No Late Night Munchies

Who doesn’t enjoy getting a little bite before bed? Even grabbing something small can take your train off the track. You might experience indigestion or other problems because your body is still trying to work when it should be sleeping.

15. How’s Your Sleeping Environment?

If your sleeping environment is making it hard to sleep, there are a few things you can do even when you don’t control the whole environment.

Is there too much noise in the room? If there is too much noise in the room, you can get earplugs or use a sound machine that will help you keep from hearing the sound.

Is there too much light in the room? Buy darker window shades for night time or get eye covers for sleeping.

Think about anything that is keeping you from sleeping. You should remove it from the room if possible.

Some of the things that might distract you are your tv, phone, tablet, disturbing wall art, creepy tree branch outline on your curtains. Whatever it is that is distracting you from sleep; it’s got to go.

Get Healthy and Stay Healthy

Having a restful night is an important part of keeping healthy. Lack of sleep can cause many different challenges.

One of the issues people experience when they aren’t getting enough sleep is depression. If you think you’re dealing with depression, we have articles on the topic that can help you manage it naturally. Read our article today to get tips that will help you through each day.

Keys to Better Sleep

Sleep is important. Sleep lowers our stress levels and helps our bodies recharge. It helps clear our minds and makes us more productive, and it makes our bodies healthier and better able to fight off disease — great sleep can reduce your risk of everything from heart attacks to cancer. Bad sleep, on the other hand, can really mess you up. Sleep deprivation will have a negative effect on your moods, your mental health, your energy levels, and your physical health.

Getting good sleep is incredibly important to your day-to-day life and your long-term health alike. Is your sleep good enough? Here’s what you need to know about how to get the best sleep possible.

Sleep in silence (or with a white noise machine)

To get good sleep, you’ll need a little peace and quiet. Of course, for some people, that’s not possible. Some of us live in areas where sounds — ambient and otherwise — are a fact of life 24/7. Others may suffer from tinnitus — a constant sound that plays in our ears, which can be anything from ringing or buzz to a constant clicking.

Try to create the most calming silence or pseudo-silence that you can, though. Earplugs are a good option, and so are white noise machines. You can also try tinnitus remedies like Tinnitus911. And does tinnitus911 work? For some people, yes, and it’s well worth trying yourself.

Sleep in the dark

The other key part of your sleep space is the light — or lack thereof. You need a dark place to sleep in. Again, this is something that is easier for some people to create than it is for others. But you can always find solutions. You should consider blackout curtains for windows or a sleep mask for areas that just can’t seem to stay dark enough.

Millions of years of evolution have conditioned your body to sleep in the dark. Don’t fight nature. Make it dark when you want to sleep. You can even use your body’s reaction to light to your advantage by buying a wake-up light and using light therapy to wake yourself up in the morning instead of the harsh sound of an alarm clock.

Avoid alcohol and caffeine before bed

Alcohol, caffeine, and other drugs can affect our bodies and minds. That can make us more productive or help us loosen up at a party, but moderation is key.

There’s nothing wrong with the occasional nightcap, say the experts at a Woodbridge liquor store, but beware of making alcohol before bed a habit. You should not need the help of alcohol to fall asleep, and going to sleep intoxicated will make your sleep less restful and less effective at recharging your energy levels.

Go to sleep and wake up at the same times every day

The key to your sleep schedule is something called the circadian rhythm. We humans are not the only ones with circadian rhythms — it’s something that is found regularly in the animal kingdom. So what it is? It’s simply how our sleep schedule lines up with the day/night cycle of our home planet. We evolved to take advantage of that cycle in our sleep patterns. Makes sense, right?

Getting your sleep schedule right means respecting the natural rhythm. If you can, line up your sleeping time with the darkness of night. And be sure to keep the cycle rhythmic. Don’t confuse your body by waking up or going to sleep at different times every day. Instead, stay consistent. You’ll fall asleep faster and wake up more easily that way, and you’ll get more restful sleep while you’re asleep.

How To Beat Insomnia And Get The Much Needed Rest

Do you know a man can go three weeks without food, about a week without water and only 4-5 days without sleep before he starts hallucinating and goes insane? Sleep has such a major role in our lives. However, there are many cases of insomnia and sleeplessness in many people. Not having a good night’s sleep interrupts the daily activities from being carried out smoothly. Therefore, it is of highly important to address any kind of sleep issues you have. Here are some of the things you to hacks to try when you suffer from insomnia.

1. Cut back the caffeine and Alcohol

Coffee can be tricky. You might want to stay awake and productive during the day but coffee can have its effects for hours. So limit your coffee intake to a maximum of two cups and better to have them in the first half of the day. Also, do not withdraw from coffee abruptly, as it would cause withdrawal headaches that can disrupt your sleep. Coming to booze, although alcohol can make you sleepy at first, it would cause frequent disturbances in sleep. Therefore, it is always better to keep both coffee and alcohol at bay.

2. Shut all the screens off before bedtime

TV, laptops, tablets, and mobiles, keep everything off at least an hour before you go to bed. The blue light usually all electronic screens omit to stimulate the brain and you’d have difficulty falling asleep. Therefore, shut the idiot boxes and the smartphones off and distress. Maybe have a nice bath and relax to drift into a pleasant sleep.

3. Try CBD

If your insomnia is due to your chronic anxiety or restlessness, then you should try CBD. Cannabidiol is a relaxant and helps you to calm down. Contrary to popular belief, CBD is not the same ‘high’ weed. It isn’t psychoactive at all. It improves your sleep patterns and helps you sleep better. CBD is also recommended for anxiety and depression by many doctors and researchers. In addition to this, CBD is not addictive, unlike the prescriptive drugs like Valium which can be habit-forming and may have long-term side effects and dependency from the patient.

4. Set a routine for yourself

Wake up at the same time every day and sleep at the same time every day. Make a timetable for yourself and stick to it strictly. Do not deviate from it. By doing this, you are fixing a biological clock for yourself and it helps a lot with the sleep patterns. Also, on the days when you have trouble sleeping despite the routine, do not try and compensate with long naps in the afternoon.

5. Pay attention to your eating habits

Eat your dinner as soon as possible. This will give time for your digestive system to relax and you won’t have a disturbed sleep. Also, have a light dinner and reserve heavy foods for the daytime. Heartburn can keep you up at night when you stress your stomach by eating very spicy foods. Try and have chamomile tea before bed to calm your nerves and stomach.

6. Try a sleep supplement

Melatonin is the hormone responsible for your sleep. If you’re having trouble sleeping, you should try melatonin as it is highly acclaimed for its effectiveness. Like melatonin, there are other supplements that help you sleep better. Valerian root, Glycine and Lavender have similar effects and they will get you a good night’s sleep.

7. Find if there is an underlying medical issue

Sometimes, there is more to a sleepless night than we think there is. Sleep anxiety, sleep apnea, and chronic nightmares are usually the deeper psychological issues that may result in insomnia. It would always be wise to get a checkup done by a doctor to see if your mental health is alright.

6 Ways to Improve Sleep Naturally

Most people tend to get only six or fewer hours of sleep every night. This can lead to a lot of stress that can start affecting your heart, memory, and overall health. Here are a few tips that can help you get adequate amount of sleep in a natural way:

#1: Establish a sleep routine

It is important to go to bed at the same time every night and wake up at the same time every morning. It doesn’t matter whether it is a weekday, a weekend or a holiday. This way your biological clock will not get disrupted and you won’t be facing any sleep problems. It will also reduce the amount of tossing and turning you would need, to fall asleep.

#2: Exercise regularly

Being a couch potato does not help improve your sleep quality. In fact it might lead you towards depression, draining off your energy. What you need to do instead is to add some simple exercises to your routine. Keep yourself active throughout the day and avoid sleeping during the day. Also make sure your workout is all wrapped up several hours before you sleep. This way you won’t get too revved up.

#3: Stick to a healthy and balanced diet

It is important to eat healthy if you want to sleep healthy. Cut down on junk food and caffeine. If you can’t make sure you don’t have them after mid-afternoon. Your dinner has to be your lightest meal and you should ideally finish it a couple hours before you go to bed. Stay low on heavy or spicy foods that tend to keep you awake, giving you a heartburn or indigestion.

#4: Quit Smoking

As per research it is tough for smokers to feel rested even after a full night’s sleep. This is because of the stimulating effect nicotine can have. Also smoking can exacerbate sleep apnea as well as a number of breathing disorders that make it tough to enjoy restful sleep.

#5: Make it a habit to say no to nightcaps

Many have the habit of consuming alcohol before going to sleep. Although this might help you doze off initially, it doesn’t help in making you feel fresh in the morning. It in fact disrupts your brain waves and sleep patterns.

#6: Stay away from electronic gadgets before going to bed

Most people have the habit of watching TV, working on the computer, chatting on cell phone or playing a video game during the last hour of their day. They think this relaxes them; but it doesn’t. The light from these devices tends to stimulate the brain, making it harder to unwind. As far as possible, try and put away your electronic gadgets, an hour before you go to bed.

CBD gummies are said to induce better sleep at night. Most people who use this regularly claim that it makes them feel well rested and more alert and energetic during the day. As per research CBD helps in balancing and stabilizing the circadian rhythms.

Complete Sleep Cycle Guide: What are the Different Sleep Positions ?

Every night, our bodies experience this five-arrange cycle four to six times. Every one of the rest cycle stages assumes a critical part, which clarifies why you probably won’t feel your best when there are rest unsettling influences. When you comprehend the advantages of each phase of rest, you’ll see why it’s so imperative to keep a customary rest plan.

Here’s the beginner manual for the 5 phases of complete sleep cycle guide:

  • We’ve all been here: this is the point at which we start to gently float all through rest. Our eyes move gradually and muscle action backs off. In case you’re interested about attempting rest breathing systems, this is the phase to attempt them. Light sleep proceeds in this stage. Here, our eyes quit moving, our pulse starts to back off and our body temperature begins to drop. Indeed, even our cerebrum waves back off with sudden blasts of oscillatory movement called “sleep axles.” About portion of our everyday sleep is spent in this stage.
  • Here we begin entering profound rest, where ease back delta waves begin to show up mixed with shorter, speedier waves. This is where our body develops and repairs tissue, braces the resistant framework, fabricates bone and muscle. It’s likewise amid this phase a man may encounter practices referred to as parasomnias, for example, rest strolling or talking so anyone can hear.
  • Profound rest proceeds in this stage and the body keeps on recharging itself. Studies have demonstrated this is the place the well done like sparing your earlier day’s encounters to your memory and the arrival of state of mind and vitality managing hormones happens. Somebody woken up at this stage may feel tired and bewildered.
  • The REM part of a rest cycle is still somewhat of a secret. Now, your cerebrum begins sending signs to the mind’s cerebral cortex, the zone in charge of well-done like getting the hang of, considering and arranging data. In the meantime, different signs are sent to the spinal string to close down development—this is to keep you from doing things like kicking somebody in your rest supposing you’re kicking a ball.
  • Do you mull over your back, side, or belly? On the off chance that you are pregnant, sore, or have certain therapeutic conditions, you may need to rest in specific positions to be agreeable.

Now we will discuss what are the different sleep positions:

 Sleeping in the wrong way can lead to neck irritation or back torment. How you sleep may uncover parts of your identity. Read further to take best sleep position for you.

  • The Freefall Position: Around 7% of individuals consider their stomachs with their heads swung to the side. Individuals who rest along these lines have their arms folded over a pad or tucked under a pad.
  • Soldier Position: In this position, Sleepers are sleeping straight and their hands are down parallel to the stomach. About 8% people uses this position and the reports say these persons are of quiet and conservative personality.
  • Starfish Position: In this position people sleep keeping their hands over to the head and about 5% people uses this position. They are kind of shy people.
  • Fetal Position: This position is mostly opt by the woman side.

              In this position the hand is bend and carried towards their forehead.

This different sleep positions play a very crucial role for refreshment point of view.

Legs are curdled and squeezed nearby stomach. They are a bit tough by nature.

I hope this article helped you in answering your queries. Please add your comments if  needed.

Top 6 Self Help Strategies to Say Bye Bye to Snoring

After a thoroughly exhausting day, the idea of collapsing into your cozy bed may sound like just the thing you need to recharge your batteries. However, you find that your constant snoring wakes you and your partner up several times during the night. Instead of feeling refreshed the following morning, you feel more drained. You cannot remember the last time you enjoyed a deep, undisturbed slumber. If not treated on time, your chronic snoring can cause numerous health problems, both physical and mental.

How can you put an end to snoring?

The very first step to recovery is acceptance of the problem. Many snorers prefer to live in denial and will refuse to accept the sheer intensity of their snoring and how it can affect their lives. It is also important to understand that your chronic snoring could be a sign of a more serious health condition, particularly obstructive sleep apnea. Once you accept that your snoring could pose serious issues in the future, you will be more open to finding a solution that best suits your snoring.

  1. Get your allergies out of the way:

Snoring as a result of a blocked nasal passage is very common. In many cases, the blockage is caused simply due to a seasonal flu or common cold. In such a situation, the airway gets blocked and the air that passes through creates vibrations, which result in a snore. Before you begin with any kind of treatment for your snoring, you must first eliminate the allergies and get them out of the way so you can be sure that the snore is, in fact, caused by a reason other than a seasonal change.

  1. Start living an active lifestyle:

Being overweight not only poses serious health risks like diabetes, heart disease, and cancer, it can also create troubles in your daily life, one of them is snoring. As unlikely as this sounds, excess weight contributes to additional fatty tissues in the area around the neck. This creates an obstruction when you breathe and the air passing through the airway experiences vibrations leading to snoring. By incorporating some kind of activity that you enjoy for mere 30 minutes every day, not only will you feel energized, you will also put an end to numerous health issues, snoring being one of them.

  1. Sleep on your sides:

Most of the times, treating a snore is as simple as changing your position when you sleep. Essentially, when you lie on your back while sleeping, the tongue slips further back into the throat. Naturally, this then blocks the airway and creates a barrier for the air to pass freely. The resulting vibration then causes snoring. Sleeping on your side helps eliminate this issue. A cleared-up airway can help you breathe freely and result in sound sleep in the absence of snoring.

  1. Reduce alcohol and smoking considerably:

Consuming alcohol just before bedtime can lead to snoring. Alcohol is known to take the edge off, which essentially helps you relax. The muscles in your throat are no different and as they relax, they expand and cause hindrance to the free movement of air through the airway.

Smoking, both active and passive can lead to snoring by blocking the airways too. The smoke, nicotine and all the other harmful elements within a cigarette cause severe irritation to the throat. It also encourages mucus build-up. The subsequent inflammation within the throat causes an obstruction in the airway, which does not allow the air to pass freely. This causes vibrations in the passageway leading to snoring.

  1. Consider CPAP Therapy:

The CPAP therapy is particularly helpful if you suffer from sleep apnea. Typically, in case of sleep apnea, your breathing is not just irregular but can also stop completely several times during the night. This is also the reason you may wake up constantly, leading to disturbed sleep. CPAP therapy helps with the air pressure in the throat, keeping the airway cleared up at all times during your slumber. Not only does this help dramatically reduce snoring, it also ensures proper rhythmic breathing as well.

  1. Use Mandibular Advancement Device for the right jaw position:

Lifestyle changes can help dramatically improve the snoring situation that you may be in. However, when combined with an anti-snoring device, you can be assured that any barriers in the airway will be cleared up. Using a mandibular advancement device is one such solution. It is essentially a dental device, which when inserted, pushes the jaw forward. This in turn also ensures that the tongue doesn’t fall back into the throat, thereby keeping the passage clear and letting air pass freely.

Concluding Remarks

As trivial as it may seem at first, chronic snoring can be nothing short of a nightmare. It can cause serious sleep deprivation to both you and your partner. If not treated on time, it could further deteriorate your condition leading to much more grave situations that could affect your heart and your brain. Making simple lifestyle changes today can work wonders in the long term.

Does stress affect sleep?

Not all kinds of insomnia has its roots in stress but stress could be called a major contributing factor to sleep-loss.

A Survey that was take throughout America to gain insight into sleep habits of adults found that at least 40% of adults report not getting enough sleep.

A majority of adults surveyed that is 3 out of 4 report getting less than 8 hours sleep. 1 in 4 adults sleep for less than 5 hours every night.

Such sleep habits can put them at serious risk of several illnesses, loss of productivity and many mishaps.

But if stress is a contributing factor, reducing the same would bring in much-needed relief.

Stress can trigger insomnia and stress induced insomnia affects our ability to fall asleep and stay that way. This could in turn trigger hyper arousal disturbing sleep patterns and upsetting those.

Discovering the root cause of sleep problems

You may feel that sleeplessness is triggered due to insomnia but there could be other factors at work here.

To understand if stress is the real culprit try to figure out when did your sleep problems begin?

If you always feel let down that could be due to several factors including depression, chronic mood disorder or low serotonin production. This may or may not contribute to sleep-loss and the underlying factors could be something else.

If you began taking a certain kind of medication, some of the understated effects include loss in sleep.

Was it a major assignment at work that kept you awake with many sleepless nights in between? Is the stress from such assignments regularly hampering your sleep?

If stress is the reason for sleep troubles you should try to relax as much as possible.

People tend to worry too much they’re not getting sleep. And that worry fuels further problems— resulting in no sleep at all.

If it’s chronic stress you’re suffering from understanding how it acts on your body and responses the body produces in turn is going to help resolve it.

How does chronic stress act on us?

When our brain perceives a threat it releases a wave of hormones that trigger specific bodily responses.

Release of adrenaline results in the fight or flight response. But since today’s social situations are way different than what we experienced as primitive men where such responses actually helped us survive, today these responses just result in unfulfilled trigger responses.

This causes stress to build up over time. And as the situations that stress us have no end in sight the stress keeps building.

How to solve sleep problems by solving stress?

A healthy bedtime routine can go a long way in stemming sleep problems. I don’t know if you know this- but our body is regulated by a biological clock called circadian rhythm.

  • You won’t be able to lengthen the time you get shut-eye with one night. Slowly working towards a longer sleep time by sleeping early and waking up earlier is the way to go. This gradual increase will lengthen your sleep time.
  • We don’t notice this but most times a really comfortable pillow can help us with our sleep problems. There are people who like sleeping on the side and others want support on the back and such specialized pillows can make sleep a pleasant experience, help you sleep longer.
  • When suffering from insomnia you need to allot a time before you sleep to winding down. During this period it’s better not to read or do anything taxing including watching television. The blue light from digital screens disrupts our sleep cycle and interferes with the night time. We need a space for the alerting mechanisms in our brain to shut down and allow the brain as a whole to hibernate and go to sleep mode. You can listen to some soulful music to accelerate the shutting down, especially ones that seem to have a calming effect on you.
  • When sleeping try to avoid uncomfortable positions that can cause neck pain.
  • There’s little doubt to the fact that insomnia is an experience no one wants in their life. Insomnia itself is a cause for anxiety. We have trouble falling asleep and we raise a lot of trouble worrying if we’d fall asleep.
  • Instead of twisting and turning all night you should take control of your sleep habits and the bedroom. Associate positive emotions and sentiments with the bedroom. So don’t partake in anything that spoils the positivity associated with that room. Consequently move arguments out of that room, don’t eat food in your bedroom, don’t take your job to the bedroom, talking on the phone and other such activities should be avoided.
  • An extremely popular actor who’s known all over the world with tons of ad projects and movies under his belt has a policy that once he enters the house, he won’t take any calls from anyone. The house is for family interactions.

How To Make Sure You Are Getting A Good Night’s Sleep

Getting a good night’s sleep is something we all strive for. However, as our schedules become more busy, and the distractions increase all the time, it is not surprising that many of us feel as though we are not getting enough sleep. If you are struggling to establish an effective sleep routine and find yourself struggling to stay awake in the day but fail to close our eyes at night, read through the below tips to help get you back on track.

Turn Off The Tech

It has been universally observed that turning off your tech at night can be beneficial for our sleep patterns. This is because our natural body clock attunes with the natural light of the day, so when we spend hours on our phones or other devices, we are exposing our eyes to unnatural ‘blue light’ which affects our biological clock, or circadian rhythm. The wavelengths of blue light are helpful in the day as they keep us awake, however, this becomes completely detrimental in the evenings, when traditionally we were not exposed to such bright light. This triggers the brain to stay awake for longer, and with all the technology and screens that we encounter every day and often use well into the evening, it is no surprise that our sleep patterns are affected.

One simple way to combat this is to ‘switch off’ at a certain time every night. Try and avoid looking on your phone or watching a programme during the last hours before bed. Instead, you could read a book or listen to music, or prepare things for the next day. This will naturally lead your brain to prepare for sleep mode. Our eyes become tired, and you’ll find yourself nodding off earlier than usual!

Have a bath 

We all live such hectic full on lives nowadays that, unsurprisingly, people rarely take time for themselves anymore. One idea you could try to instigate is giving yourself time for a bath. This doesn’t have to be every night; maybe once or twice a week if you are busy. However, having a bath gives our muscles a chance to relax and our mind to mentally unwind and slow down. As opposed to the normal quick shower many of us fit in just before bed or early in the morning, sort some music, some candles or a book and take some much-needed time out. You’ll find yourself much calmer by the time it comes to go to sleep.

Use products 

Using products to aid our sleep pattern is another idea you may want to try. Herbal teas are known to be beneficial, or you may decide to see if CBD has a positive effect on any sleep issues you may have, as benefits have been identified in the past that have assisted with those who have trouble sleeping. You can find CBD Oil UK options and products that may work for you. Lighting candles can also create a space of zen to help you prepare for a good night’s sleep.

Set a Routine

Another effective way of helping sort your sleep pattern is to establish a set routine. As much as we don’t like getting up early, our natural body clocks will soon adapt to a sleeping pattern if you stick to it over a week or so. Set your alarm for a reasonable time in the morning and make sure you get out of bed; the physical act of getting up, making your bed, and getting changed will help you switch on for the day, and will mean you are naturally more tired when it comes to bedtime. It’s important to be disciplined when you are establishing a sleep routine, as staying up late or lying in will soon see your body clock become confused.

Some Health Implications of Sleeping on a Bad Mattress

A fulfilling night’s sleep is really crucial for promoting good health and maintaining overall well-being. Sleep matters a lot for Americans and for them, sleep is even more important than romance. The sleep quality actually is reliant to a great extent on the mattress you are sleeping on. Everybody knows that the mattress quality is of prime importance if you want a perfect night’s sleep but very few people take proactive steps to get their old or bad mattresses replaced on time for improving the state of affairs.

When you have a really bad night’s sleep, it is quite natural for you to wake up feeling drowsy and sometimes, with a severe headache. A good night’s sleep would imply automatically that you feel fully refreshed, rejuvenated, and there are absolutely no signs of exhaustion. Your mattress is responsible for making you fall asleep and enjoy a relaxing sleep.

A bad mattress implies poor quality sleep that could over time trigger certain harmful health issues such as respiratory and weight issues, immune system disorders, and a broad spectrum of many other negative health effects. The consequences of sleeping on a bad mattress would be ranging from obesity, allergies to chronic back pain. Let us discuss the health implications of sleeping on a bad mattress over an extended period of time.

Obesity

Sleep deprivation usually promotes overeating and binge-eating. If you try to identify the root cause of your erratic eating patterns and weight gain issues, you would soon realize that these health issues are associated with genuine lack of sleep and the main culprit could be your old mattress. A bad and uncomfortable mattress could keep you up at night. When you are awake all night, you would feel like munching something but it is possibly the worst time for snacking.

Weak Immune System

When you are sleeping day in and day out on a bad quality mattress, it would be preventing you from enjoying a good quality rest and sleep. This lack of proper sleep could culminate in the weakening of your immune system. You would be susceptible to cold and numerous other illnesses.

DSPS

Delayed Sleep Phase Syndrome is supposed to be a disorder where an individual’s sleep is actually delayed by a couple of hours or more beyond the conventional bedtime. This sort of a delay in ultimately falling asleep may result in difficulty in getting up on time the next morning. For instance, instead of going off to sleep at 10.00 P.M. and then getting up at 6.30 A.M., a DSPS patient would be going off to sleep around midnight and then having a tough time to get up on time for office. Most of these patients are often referred to as the night owls who are most active and most competent during the night or evening hours. A bad mattress is known to trigger DSPS in many cases.

Heart Issues

You could even develop serious heart issues due to lack of proper or adequate sleep at night. As per the findings of a study that was conducted by a reputed European heart journal, people who do not get proper sleep at night would be having 48% more likelihood of developing heart issues as compared to those who are lucky enough to get a good night’s sleep.

Conclusion

Everyone needs their beauty sleep. Poor sleep quality could be resulting in older-looking skin and puffy eyes. You must consider investing in a brand new mattress that is comfortable and of just the right kind to help you sleep all through the night. If you wish to look fresh and beautiful you must get your full quota of daily sleep at night.

What Women Need To Know About Sleep Disorders

There is sufficient research to show that women are more prone to sleep-related disorders than men. One of the main reasons for this is the hormonal make-up of a lady. When there is a spike or a drop in hormone levels, especially during the menstrual cycle, pre or post pregnancy and at the time of menopause, women are found to report more sleep-related issues than men. In fact, women are 1.4 times more likely to complain of insomnia than men would. Also, sometimes, the problem women have is excessive sleeping and sleepiness.

There is no racial basis on which sleep disorders affect women, but their side effects are plenty. There is an increased chance of stroke as well as cardiac trouble in women. Hypertension and obesity are also possible. Since sleep controls most of our bodily functions, there is every chance of lack of sleep being harmful to our health.

There are quite a few factors that influence sleep patterns in a woman and some of them are:

  1. Hormonal changes

Hormonal changes during the menstrual cycle also cause insomnia or even daytime sleepiness. Besides having direct or indirect effects on sleep, they can also affect moods and emotions. This is commonly known as premenstrual stress, and almost 80% of women report having it.

  1. Pregnancy

 Pregnancy can also affect sleep patterns. Usually, it is noticed that in the first trimester, women need more sleep and more so during the daytime. During the second trimester, this changes and sleep patterns are more comfortable. Most of the third-trimester women suffer from lack of sleep due to discomfort, acidity, a constant need to urinate, heartburn and fetal movements at odd times. Even pain in the lower back tends to keep women up. Sometimes, there is swelling of the nasal passage resulting in sleep apnea or snoring.

  1. Menstruation and menopause-related causes

Menopause and women aging can result in both physical and hormonal changes and this can cause sleep-related trouble. There is a tendency to remain awake at night and be restless during the day. Menopausal women also suffer from hot flashes and night sweats, and this is an indication of lower estrogen levels. Deep sleep remains elusive at this time and being awake at night a constant.

  1. Insomnia Among Women

Insomnia is the most widely reported sleep disorder in women followed by fluctuating sleep patterns, stress, daytime sleepiness and the inability to wake up on time. Psychological stress can be one of the triggers as well. This is especially seen in working mothers who tend to ignore fatigue and other such symptoms that can lead to sleep-related trouble in the long run. Insomnia in women can include the inability to fall asleep, get deep sleep or rising too soon. Many also find it difficult to go back to sleep once awake.

Some of the other sleep-related disorders specific to women are menopausal women tend to suffer from sleep-disordered breathing. This results in loud snoring and interrupted deep sleep. Most women are unable to go back to sleep and are often tired in the daytime. This is a time when sleep apnea sets in for women beyond 50 years of age.

Women can also suffer from restless leg syndrome (RLS) or the periodic limb movement disorder (PLMD). Both can be very disturbing to sound sleep. The real causes for these conditions are not really known. RLS tends to set in just before a person goes to sleep and is a constant strain on the calves. This strain can be relieved by movement, something that happens rather involuntarily at times. PLMD results in periodic movements of the leg that tend to awaken someone. It is also a cause of insomnia. It has an opposite effect at times where it causes excessive sleep. Both of these conditions are commonly seen in senior citizens.

Excessive sleepiness in the daytime is known as narcolepsy. It is characterized by sleep attacks and what is known as cataplexy. A sleep attack is where there is an uncontrollable urge to go to sleep whereas cataplexy is characterized by a sudden loss of muscle tone before which a person will have an unwarranted emotional episode. Sleep paralysis and hypnagogic hallucinations also occur on occasion.

Women today tend to deal with multiple roles at a given time — professional, wife, mother, caregiver and more. Often with reduced times for themselves and extreme levels of stress, sleep deprivation is a natural result. Erratic work and lifestyles tend to lead to sleeping trouble as well, which is further accented when faced with hormonal imbalance.

Many women find it comforting to take in some caffeine or nicotine closer to bedtime. However, these are stimulants and often don’t help to induce sound sleep. The same goes with vices like alcohol that can lead to fragmented sleep and nightmares. It is often seen that sleep disorders are common among older women. It is recommended that one should be sleep on a comfortable mattress to induce sleep – visit SleepingCulture to know more about different types and brands of best mattresses.

When it comes to women and sleep problems, there is a range of reasons why women suffer. In many cases, it is the natural order of things based on the hormonal condition of the woman. Recognizing the symptoms and getting prompt help from a specialist can reduce the symptoms.