According to survey reports, 40% to 60% of the population suffers from inadequate sleep. Everyday stress and mental worries, work pressures from job or family, body aches and pains caused by uncomfortable sleeping mattress or pillows are some of the main cause for getting improper sleep. Make a thorough study on your daily diet, exercise routines, personal habits, sleeping environment, lifestyle and current concerns to improve your sleep and achieve the sleep comfort. With these studies you can identify your problem area and can improve your sleep by making minor adjustments.
Sleeping Discomfort Remedy
Sleep comfort is a must for every individual and there are ways to get rid of your sleeping discomforts. Making small changes in your daily routine can make much difference in your life giving you a restful nightâs sleep. Given below are some easy approach tips without sleeping pills for a better, deep and sound sleep, no matter where you are:
- Exercise regularly in the morning or afternoon but not 4-6 hours before sleeping. Exercising before bedtime increases your heart rate thus interfering your sleep.
- Put on light clothes during bedtime to feel relaxed.
- Avoid jet lag â drink plenty of fluids while traveling to adjust to the new local time.
- Stay away from stimulants like cigarettes, alcoholic drinks or caffeine containing beverages like tea, coffee, chocolates, etc. late in the day or before going to bed. The stimulants cause difficulty in sleeping. Drink a glass of water instead.
- Avoid taking chocolates, potatoes and sausages close to bedtime. These foods contain tyramine that releases a stimulant chemical that increases brain activity thus depriving you of sleep.
- Drink warm milk before going to bed. Milk contains Tryptophan that promotes sleep.
- Take warm bath with lavender bath oil or chamomile tea herb 1-2 hours before bedtime.
- Adjust your bedroom temperature - neither too warm nor too cool and make your bedroom dark before sleeping.
- Maintain a regular sleep time and wakeup time. Getting into a routine helps your body to follow a normal sleep pattern and hence you sleep better. Avoid daytime naps. This will ensure you are tired at bedtime.
- Use comfortable sleeping mattress and pillow, as your body needs better support to relax. Better sleep pillow provide comfortable sleeping too.
- Watching TV before bedtime causes sleep disturbance. Hence avoid keeping Television in bedrooms. Only use your bed for sleeping. So when you go to bed your body knows it is time to sleep.
- Intake of sleep snack, a low-fat, low calorie carbohydrate snack can help you to get a good nightâs sleep.
- Develop some sleep rituals. Listen to relaxing and soothing music and do some relaxation exercises.
- Make your bedroom free of distressing sounds and light. Light shade in your bedroom has a soothing effect in your mind and gives a better chance of relaxing and allowing you to sleep.
- Have light dinner before bed. Heavy or empty stomach can cause sleeping interference.
Sleeping Discomfort Remedy with better sleep pillow
Ordinary pillows does not give support to your head and neck which gives rise to unnatural sleeping position that causes strain to your muscles surrounding neck and upper back and thus you get a restless sleep. âBetter Sleep Pillowâ made of high density Visco-Elastic memory foam gives better support to your head and neck thus giving you relaxed and trouble free sleep comfort. These better sleep pillow molds to your neck and headâs contours thus align your neck and spine and make you comfortable while sleeping.
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