Most people don’t get sufficient sleep at night. We are living in a society where people burns the candle at both ends, and stay up all night to work, study, or have fun. Lack of adequate sleep carries both short- and long-term consequences.
Sleep torturing can affect everything from your immune system to your memory, metabolism, and heart. It leads to higher risk of chronic health problems, such as heart disease, high blood pressure, and stroke.
Here’s few tip you can follow to get a deep good night sleep.
Check your mattress
Don’t go for very expensive mattress or with the one having a lot of space-age whistles and bells. It’s recommended to look for a mattress with medium firm which is not too soft and not too hard.
Stick to one pillow
If you’re a back sleeper, it’s suggested not to sleep with two pillows because it leads to strains of back and neck and upper back curve. If you have any medical recommendation to sleep up high, you can get a wedge to put your pillow on it. An ideal neck pillow should not be too high and tough.
Fall asleep with the right scent
It’s proved that any new smell associated with relaxation, such as lavender makes human feel more vigilant and alert. If you apply some scent that makes you feel comfortable and safe, you can really get rid of your sleeping problems.
Let your dog out of your bedroom
You cannot sleep with a white noise machine or fan, which will immerse out the noise that keeps your pet wake up. It’s found that cats and dogs are one of the biggest obstacles to a good night’s sleep.
Avoid tummy trouble
Lack of sleeping leads to acid reflux, even if you don’t feel indigestion. You can raise your head by putting blocks under the top of the bed or you can take a dose of Gaviscon.
Take slumber-triggering supplement
Low magnesium leads to jumpiness and irritability; it also causes insomniacs and inflammatory stress. To avoid such things you can take a 100 to 200 mg of magnesium supplement a day. It will increase the amount of magnesium in your body and help with sleep.
The blue light and cooler white light released from the computer monitor raises the brain activity. Due to this, your brain faces difficult to wind down. You can download software from stereopsis.com/flux, which helps in decreasing the screen at sundown and shifts the monitor’s color to warmer red hues.
Avoid anti-sleeping pills
Most of the people take pain relieving tablets that contain a high dosage of caffeine. A headache and migraine pain relief, Excedrin contains 65 mg of caffeine per tablet.
Make changes in your behavior which includes establishing a regular sleep and wake schedule, decreasing your disclosure to light at bedtime, and avoiding caffeine late in the night to help reduce the effects of sleep problems.