Are you having problems sleeping? Do you find yourself snoring, waking up constantly, having trouble falling asleep, or feeling tired even after a good night’s rest? While sleep is an important part of our everyday lives, getting quality sleep can be a major hassle. If you find yourself having some or all of these sleeping problems, here are 7 ways you can fix them.
Fix your position
How you sleep has a big effect on the quality of your sleep. Sleeping on your back, side, or stomach can all make a significant difference in how you sleep. For example, sleeping on your stomach makes you more likely to move around and can cause neck strain. If you sleep on your back, you can develop lower back pain, experience increased snoring, and escalate the severity of sleep apnea.
Most doctors recommend sleeping on your side. If you have back or hip pain, it’s recommended you place a pillow between your legs to help with alignment. If sleeping on your side isn’t possible or comfortable because of your weight, try sleeping on your back with your head and upper back propped up on some pillows. This will open up your airways while you sleep.
Invest in a good mattress and pillow
Along with changing your sleeping position, it may be a good time to consider investing in a better mattress and pillow. Decide whether you want a firm or soft mattress and try out several options to see which ones provide the most comfort and support. There are many different types of mattresses on the market today, including innerspring, memory foam, honeycomb, and hybrid models. Make sure you find the mattress that works best for you.
Use sleeping aids
There are many over-the-counter sleep aids that can help put you to sleep. For instance, melatonin, which is a hormone that helps control your sleep cycle. Valerian root is also considered a sleep supplement that has a few therapeutic benefits. Additionally, chamomile is an herb that is often recommended for sleep. If you prefer something a little more fragrant lavender oil has also been shown to help improve sleep quality.
Other things to consider before bed include drinking a glass of water or warm milk to settle your stomach and reduce the likelihood of waking up in the middle of the night. If you find yourself with a clenched jaw or a headache in the morning, try using a mouth guard for sleeping.
Set up your bedroom
Consider how your bedroom is set up. Clearing out any clutter can help relax your mind, leading to quicker and healthier sleep. Try using a white noise machine to block out distractions at night. You can also use dark blinds or blackout curtains to make sure that no outside light interferes with your bedtime.
Create a routine
Creating a good sleep routine can improve the quality of the sleep you get. Make sure that you are going to bed at the same time every night and also waking up at the same time every morning. Yes, that means waking up early on the weekends. This will allow your sleep cycles to stabilize, and it will make them healthier and more consistent. Moreover, you will experience longer periods of deep, slow-wave sleep, which is considered to be the most important part of the sleep cycle. Some other things to add to a nightly sleep routine are taking a shower before bed, meditating, and reading a book.
The light emitted by electronics is a huge sleep disruptor because it produces something called blue light, which is meant to mimic the light of the sun. Unfortunately, this type of light can throw off your circadian rhythms and hurt your sleep. Keep your electronics away at bedtime. If you find that impossible, look into buying a blue light screen protector or installing an app to block out the blue light.
Exercise is another way to help prepare the body for sleep at night. Even exercising as little as 30 minutes a day can be enough. This can range from daily yoga, walks, or jogs. Exercise increases the slow sleep waves you experience at night. It can also regulate your mood and reduce stress, which is important to receiving high-quality sleep.
By taking these tips to heart, you can make sure that the sleep you get at night is of good quality. These 7 remedies will help fix any sleep problems that you may have.