26
Jun
Whether you like it or not, sleep can change over time regardless of the reasons. Unfortunately, a lack of quality sleep can lead to having less energy throughout the day while also feeling anxious, depressed and easily irritated. A lack of sleep can also lead to mood swings and less productivity at work, and all of this can result in chronic insomnia.
Putting an end to this new sleep pattern of yours can be done by targeting your possible health problems but also by improving the look of your bedroom to enhance your comfort. Making changes in your habits can also help you break free from this new sleep pattern and get the most out of it.
Did you know that one of the most common reasons for poor sleep is a bad mattress?! Regardless of the manufacturer’s warranty and guarantee, the truth is that this sleeping aid should be replaced every 10 years. This goes mainly to those of you who have a significant weight change or those who have had an injury and need a softer or stiffer mattress.
Either way, you should change it regularly and buy a mattress that’s supportive and comfortable. It should provide you with the needed support which, on the other hand, will result in helping you wake up more refreshed, energised and pain-free. Innerspring, memory foam, latex, hybrid and adjustable are the most common types from which you can choose. All of them differ in firmness, support and features, giving you the chance to buy one according to your needs.
When in the search for the right one, make sure to buy a mattress that will meet your very own needs in order to improve your sleep and overall well-being. Choosing the best one should be also done according to your sleep position and body type. If you’re a side sleeper like most other people, you should look for one that has a soft to medium firmness level to keep your spine aligned.
Firmer mattresses, for example, are better for those of you who love to sleep on your stomach, and mattresses with medium firmness are better for those who love to sleep on the back. Regarding the body type, if you are heavier, you should opt for a firmer mattress to provide you with the needed support without risking causing damage to your spine alignment. The last thing to have in mind when choosing a bed mattress is to consider the manufacturer’s scale of firmness and pick the right one for you. Otherwise, you risk investing in one you’ll have to replace after several uses.
Let’s get something straight, snoring from tiredness isn’t the same as snoring caused by obstructive sleep apnea. While the first can happen occasionally, the latter is frequent. Luckily, it can be treated with the help of a CPAP (continuous positive airway pressure) machine. This device is designed to use mild air pressure to keep your airways open while you sleep.
This in turn will reduce snoring which is good both for your and your partner’s sake. Keep in mind that this diagnosis should be done by a professional and you cannot buy any CPAP machine unless it’s prescribed by your doctor. A CPAP machine is a versatile device that can be used at home, during your daily naps and even when travelling.
It comes in different types and sizes, and your healthcare provider will prescribe you the most comfortable mask for you and the one that best meets your needs. This device consists of a mask that fits on both your nose and mouth or one that fits only on your nose. It also contains straps for easier mask adjustability, a tube that connects the mask with the machine’s motor which is designed to blow air into the tube, similar to a nebuliser.
Once you adjust the air pressure as prescribed by your healthcare provider, you may notice immediate improvements. The first thing you’ll notice is reduced or no snoring at all, better sleep quality and less daytime sleepiness. This, on the other hand, will lead to more energy which will positively affect your productivity. The best thing of all is that this treatment can also provide you with some amazing long-term health benefits like reduced risk of developing cardiovascular disease, stroke or high blood pressure caused by snoring.
Staying active is just another way to improve your sleep at night. Unfortunately, more of us have a sedentary job and also quite limited daily activity that leads to feeling tired and grumpy but without being able to get enough sleep. Lots of studies have been made, and a great amount of them show that physical activity can certainly improve your sleep and sleep duration. As a result, you’ll feel more energised during the day and ready to tackle everything that comes your way.
Screen time before bed can seriously stimulate your brain and make it more alert. Unfortunately, this will disrupt the melatonin surge which is needed to fall asleep, and your brain will act as if it’s day instead of night. So, if possible, limit screen time before bed and avoid using it 1-2 hours before bed.
