Quite a lot of us can relate to waking up from sleep around 2 a.m., having a neck creak, a heavy weight on our backs and a pressure in our belly all contributing to prevent us from sleeping soundly.
According to a survey by the American Sleep Association in conjunction with Thrive global and Women’s Health, Ninety percent of our body issues rouse us and are of no good, since chronic discomfort can throw off sleep long-term. Luckily, finding the right bedding can help.
After all, why sleep on too-hard mattresses or too-soft pillows when there is a peraonalised guide that can help you sleep soundly? All you need do is find your ache, find your fix.
Neck or Back Pain: Pillow
Pillows have the ability to cause neck and back pain, especially if the pillow is hard and rough. You may eant to consider investing in a curved, cushiony memory foam that supports your neck and keeps your spine straight. This will ensure you sleep soundly.
A wedge pillow elevates your torso, which keeps stomach acid in its place and prevents reflux. Oh, and don’t just stack a bunch of regular pillows under your head—this can tweak your neck.
A medium-firm matrass will keep your spine, head, neck, and shoulders in a straight line. Saggy mattresses have the ability to prevent you from sleeping soundly. Remember to toss or change them after 10 years.
Some people see better results when their whole body is tilted; a foam wedge that goes under your mattress will slightly angle your entire bed.
Furthermore, you can go for a hypoallergenic mattress without springs, since moisture, bacteria, and dust mites can hide in coils. Or house your existing mattress in a hypoallergenic cover (with a pore size under six microns).
More so, doing yoga regularly strengthens ab and back muscles, which promotes proper posture and movement, reducing strain. If an aching back blocks sleep for over two weeks, it is ideal for you to ask your doctor about spinal manipulation or small adjustments by a physical therapist—to bring relief.
Some pillows have the ability to give you allergies and stop you from having that much needed rest. A latex pillow is mite-and-mold kryptonite. If you are prone to sneezing fits, you may no longer needs a protective pillow cover to reduce your allergy symptoms.
It is essential you take your bath before bed to rinse away pollen spores so you won’t breathe them in all night since they can hang out on skin and hair. Also, add bleach to your washing machine biweekly to kill mites and strip dander from bedding and blankets.
Before bed, sip a cup of licorice tea or six ounces of aloe vera juice; both are shown to cool heartburn. One yoga move that can help you sleep well is to lie on your back and hug knees to chest. Release left leg and hug right leg for 30 seconds. Switch legs and repeat, then relax both. Do up to three times.
Overnight, your blood sugar dips as your body digests the day’s meals—but if it drops too low, you’ll wake up with a rumbling tum.
Ninety minutes before bed, eat a combo of carbs, protein, and fat to stay full. Try whole-grain crackers with butter or cereal with milk.
An hour before bed, down one tablespoon of raw honey, which takes longer for your body to break down than more processed versions. This keeps blood sugar stable overnight.
It’s normal to wake up once or twice a night to go, but a sudden increase in evening bathroom trips, waking to pee more than three times per night, or burning or stinging during urination can signal a dreaded UTI. See your doctor.
Reduce your caffeine Intake
Quit coffee in the early afternoon. Caffeine is a diuretic with a half-life of six hours, so if you drink a cup of coffee, at 2 p.m., you still have 130 mgs (that equals four cans of Coke!) in your system at 8, making it tough for your body to wind down for sleep a couple of hours later.
Take It slow With Water
Use an app to remind you to get your daily water intake before dinner. One good app is My Water Balance that is free on iOS and Android. If you find yourself thirsty at bedtime, guzzle just a single glass; more than that will fill your bladder and might send you to the loo before morning.
Reduce Salt Intake
Avoid any food that you know is high in salt. Salty foods make you thirsty… and thirst makes you drink… and drinking makes you pee.