5 Expert Tips for Enjoying Quality Restful Sleep

At times, it can be hard falling or staying asleep. Below are a few things that you can do if you are searching for effective ways of ensuring that you enjoy a restful night’s sleep daily.

(1). Nap If Sleep-Deprived

A nap is an excellent way of getting some well-deserved momentary rest when tired when working. However, those stolen minutes of sleeping when on a break can interfere with your normal sleep cycle, making it harder for you to get a good night’s slumber. Ideally, it would be best if you napped for less than 20minutes; any longer than this disrupts your circadian rhythm. 

Research shows that short naps can boost mood, alertness, and performance. Consider napping in a dark room with a cool environment to enjoy the maximum benefits. But do not nap too late in the day because it will impact your night-time rest negatively. If your naps tend to be longer than 20 minutes, you might be groggy or disoriented after waking up from a deep slumber. It is sleep inertia that happens nearly 30 minutes after waking up.

(2). Clock-Watching Increases Anxiety

Watching the clock is one of the mistakes people make when having trouble staying or falling asleep. Counting the seconds, minutes, or hours as they go by, wondering why you are awake makes you anxious, and this keeps you from falling asleep. Therefore, stop watching the clock when you jump to bed. If you find yourself staring at your wall clock, turn it around so that you cannot read the time. Also, consider doing something productive that is not too physical but will help you pass the time and make you sleepy. It can be reading a book, taking a warm soak, or enjoying a glass of warm milk as you listen to soothing music. The idea is to distract yourself as you pass the time.

(3). Pillows Help Ease Low Back Pain

People suffering from low back pain tend to have trouble enjoying a restful night’s sleep. A study found that persons who experienced chronic or acute lower back pain were equally troubled with sleeping. The degree of pain they experienced was strongly associated with their rest disturbance. However, there are ways of finding some means of sleeping when plagued with back pain.

For instance, you can rest on your side to alleviate the pressure exerted on your lower back. Also, consider placing a pillow between the knees so that your hips are aligned, therein reducing the strain on your back. Furthermore, lay on a mattress that provides adequate support instead of aggravating your woes. And when you get into or out of bed, you should swing both legs simultaneously. And while at it, avoid bending the waist to avoid exasperating the back pain.

(4). Keep Your Neck in A Neutral Position

People that find it hard to fall or stay asleep will, at times, complain of neck pain. It is an issue associated with improper posture, meaning correcting your posture can help reduce the risk of experiencing neck pain resulting in better sleep. You should maintain your neck in a “neutral” position, where your nose aligns with the centre of your body. You also can use a pillow to support your neck and ensure it says in a neutral position when sleeping.

If the posture is too high, the next will be forced to bend too far forward and bend too far back if too low. Consider using a memory foam pillow or a feather pillow that moulds to your head’s shape and ensures the neck is in the right position. Also, try not to sleep on your stomach because you are forced to turn your head to the side, thus twisting the neck putting pressure on the muscles and nerves, and this might cause or exacerbate the pain.

(5). Allergy-Proof The Beddings And Mattress

You will have a hard time falling and staying asleep if allergies flare-up. Sniffling, sneezing, coughing, and itchiness are some of the common symptoms of allergies. People with nasal stuffiness and related reactions tend to snore when sleeping. Therefore, maintaining an allergen-free bedroom can help you enjoy a restful night’s sleep. Look at these Tuft and Needle mattress reviews.

Place your matters and pillows in zippered, mite-proof, and dust-proof covers made from hypoallergenic materials that thwart the presence of bugs, mold, and mildew. Also, change your bedding regularly (at least once each week). Wash them in hot water and using the recommended cleaning products to kill the dust mists, mold, and mildew. Furthermore, do not allow your cat or dog into your bedroom to limit exposure to dander and fur that can trigger allergies.