10 Important Tips for Better Sleep

How well do you sleep? Are you getting enough sleep? Are you getting too much sleep? Have you thought about your sleep needs?

 

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***Good News***

Sleep is very beneficial to the body. Even though you are awesomely made, there are various things your body needs and one of those things is sleep. Everyone’s sleep needs may vary because you are all individuals.

1. Rewiring

Did you know that according to science.org., there is  evidence that suggests that the tracks of memory are laid down during sleep, as the somnolent brain replays, analyzes, and stores the lessons of the day? They further add that this requires “synaptic plasticity,” a situation in which some neural pathways presumably send strong signals and loss of connections.

2. Sleep Ritual

You do not need Technology to start a sleeping ritual. Have you heard of sleep rituals? When you were a child did your mother tuck you into bed and read you a bedtime story? As an adult bedtime rituals can help signal the body and mind that it’s coming to be time for sleep. This is talked about at health.harvard.edu. They further add that if you are hungry before bedtime eat a small healthy snack such as an apple with a slice of cheese and avoid a big meal.

I recall listening to a radio show. The caller called in concerned that her husband would keep food by the bedside and also had a small refrigerator with food in the bathroom. I thought to myself that must be a big bathroom. I could not imagine keeping food in the bathroom where I use the toilet and shower daily. This picture was quite strange to me.

3. Quiet and Dark Bedroom

You do not need special Technology to do the following. Is your bedroom quiet and dark? It  should also be relaxing and at a comfortable temperature. CDC.gov/sleep talks about this.

I observed at one of my husband and I hotel stay the room was large and comfy, but at night the room was pitch black. That is okay possibly in my house because I know my way around in the dark, but I did not know my way around this hotel bedroom. I needed to know where I was going if getting up in the middle of the night to visit the restroom. So in this case there was a night light in the bathroom which we left on.

4. Best Sleeping Position

What is the best sleeping position? The sleepfoundation.org., suggests that sleeping specifically on the side or back is considered more beneficial than sleeping positions and that either of these positions make it easier to keep your spine supported and balanced which relieves pressure on the spine and enables your muscles to relax and recover.

5. Technology for Sleeping

According to usatoday.com study shows that five good sleep hygiene habits can add years to your life expectancy. They further add that the Halo Rise is a bedside sleep tracker and smart alarm that works quietly from your nightstand using radar technology to study your movement and breathing patterns to asses your sleep. This sounds wonderful.

6. Snoring

Have you told your partner to stop snoring during the night? Does your partner’s snoring keep you from sleeping? I recall mentioning snoring to my husband. He then told me that I snored. I told him I did not. Guess what? He recorded me snoring. I thought to myself,” I snore loud too.” I recall hearing my dog snore. Have you ever heard a toddler snore? I recall during a church service at the time there was quiet in the sanctuary then suddenly you could hear this small toddler snoring very loud. Everyone thought it was funny at the time. Home remedies to stop snoring are as follows: sleep on your side, not your back, raise the head of your bed a few inches, use nasal strips that stick to the bridge of your nose to widen your nostrils, and stick to a sleep schedule. This is according to wedmd.com.

7. Blue Light

Were you aware that blue light affects your sleep? Blue light messes with your body’s ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy. They further add that blue light sources are televisions, smartphones, tablets gaming systems, fluorescent light bulbs, LED bulbs, and computer monitors. In order to decrease your exposure to artificial blue light you can turn off your smartphone, television, and other gadgets well before bedtime. I have personally found this to be true. When I was working I discovered it was not enough to just turn the television or my computer off just before bedtime and fall asleep. I discovered I would need at least 2 hours to just lay in bed and relax or read a book. So I can attest to this method first hand.

8. Your Pillow Your Sleep

A pillow provides support to the sleeper’s neck and upper back when they are resting and they provide a better level of comfort than can be had without a pillow. Clearwaterchiropractic.net talks about this.

9. Do You Need a New Pillow?

Do you realize when you need a new pillow? You may need a new pillow if your present pillow smells bad, your pillow has noticeable lumps, your getting Acne, it is flat enough to fold, your frequently wake up sneezing, you have neck and shoulder pain in the A.M., it is seriously stained, you’ve switched sleeping positions, you constantly re-fluff your pillow, or you often wake up Tired. Do you have any of these symptoms?

I discovered that I needed a new pillow when I observed myself having neck and shoulder pain. After getting a new pillow I could tell the difference immediately.  The pain went away.

10. The First Pillows

The first pillows dated back to the civilizations of Mesopotamia around 7,000 B.C. During this time, only the wealthy used pillows. According to en.wikipedia.org., Today it is common to have pillows with our beds and even on our couches. Retailers have taken advantage of the need for pillows. Who doesn’t want to sleep on a nice fluffy pillow. What are some of your sleep tips?

Source:

While You Were Sleeping

 

8 Secrets to a good night’s sleep

 

Tips For Better Sleep

 

Best Sleeping Positions

 

Technology that encourages rest?

 

Snoring

 

How Blue Light Affects Your Sleep

 

How a Pillow Plays an Important Role During Your Sleep

 

10 Signs That It’s Time for a New Pillow

 

Mesopotamia and ancient Egypt

 

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