Obtaining an adequate amount of sleep each night is vital to promote health, productivity, and general wellbeing.
In this short article, we will share a few simple but effective ideas for how to make your sleep more comfortable.
Choose a comfortable mattress, pillow, and bedding
Use a mattress that provides adequate support and is suitable for your needs and personal preferences. If you can feel any springs or ridges when lying on the mattress, consider purchasing a replacement, especially if it has been regularly used for more than 5 years. If you wake up regularly with a sore back or aching muscles, this may indicate a need to experiment with different kinds of mattress firmness.
A pillow that is too thin will tilt your head back, causing discomfort. Using too many pillows will position your head at an angle, making it hard to find a comfortable sleeping position.
Ensure that your bed covers give you enough room to move and turn, and keep your bedding clean with regular washing to minimize odor and make your bed an inviting place to sleep.
If you are prone to heavy snoring or disrupted sleep, or if you have received a diagnosis of obstructive sleep apnea, using a CPAP (continuous positive airway pressure) machine is a proven effective option for maintaining a better quality of sleep.
The CPAP device pushes air into the throat via a mask. This causes subtle increases in air pressure in the throat which prevents the airway from narrowing when you inhale.
The benefits of a CPAP device include: a reduction in daytime fatigue, better focus and concentration, lowered blood pressure, and a reduced risk of conditions that can be linked to insufficient or poor quality sleep, such as heart disease.
The CPAP device is a nonsurgical intervention with minimal side effects that can be obtained at an accessible price. This makes it a popular option for those who want to make their sleep more comfortable. Make sure before using your CPAP machine keep clean your machine with cpap cleaning machines.A range of different sizes and shapes of masks are available to ensure you find the perfect fit, in terms of both function and comfort.
Control your exposure to light
The sleep-wake cycle is regulated by a naturally occurring hormone called melatonin that responds to light exposure. The production of melatonin increases when it is dark, producing sleepiness, and reduces when it is light, making a person more alert.
If you are not appropriately controlling your exposure to light during the day and night, this can have a negative impact on your body's production of melatonin and alter the body's sleep-wake cycle.
To promote healthy and comfortable sleep, during the day it is advisable to spend time outside to receive as much daylight as possible, and surround the work and home environment with natural light. At night time, all bright screens and blue light used in electronic technology devices such as laptops, smartphones, televisions, and tablets, should be avoided at least 2-3 hours before retiring to bed. The bedroom area should be kept dark to block light, through using heavy curtains, shades, or blinds. A small dim nightlight will create a better ambience for promoting sleepiness.
Exercise during the day
Regular exercise has many proven sleep and health benefits. Exercise should be done at least 3 hours before bedtime to avoid over-stimulation, and preferably in the morning or afternoon, particularly if it is vigorous exercise.Low impact exercises such as stretching, if done in the early evening, may also help promote sleep.
Studies have shown that practicing relaxation techniques before bed can lead to improved sleep quality. There are many ways to relax the body and mind. Some options include: deep breathing exercises, listening to soft, calm music, reading a book, taking a hot bath or shower, and practicing mindfulness.
Monitor bedroom temperature
Bedroom temperature can significantly affect sleep quality and comfort, especially during the colder winter months and the hotter summer months where there are greater extremes in temperature. It is important to ensure the bedroom is maintained at an optimal temperature according to individual preferences. Fans, air conditioning, open or closed windows, and extra blankets or layers of bedding, are all things that can be used to alter and adjust bedroom and body temperature.
By incorporating some simple and economic lifestyle changes into daily life, such as those suggested above, the result will be better quality and more comfortable sleep, which will positively impact on every aspect of life and wellbeing.