A good sleep is pivotal for your health and well-being. It enables the body to repair itself and be ready for another day. Sleep deprivation or disturbances affect every aspect of your life, bringing about a drastic drop in productivity, concentration and energy levels. Give attention to your body cues for sleep. Are you doing all the things right? If your body weight and stress levels are in check, you’ve cut back on caffeine and tried meditating, but still find yourself waking through your sleep or do not feel rested after it, then you should turn your attention to other factors that are keeping you from getting a peaceful sleep. Following are the 5 essentials every smart sleeper needs for better sleep.
Good Base & Mattress
A good bed base guarantees the right level of ventilation and support. It lengthens the life of your mattress and allows it to provide optimal benefit on its quality and firmness. Without a supportive base, even a good mattress cannot support your body’s sleeping alignment.
Adjustable frames which were earlier used in hospitals only, are now also available for home use. You can adjust them to achieve the most comfortable position. This will in turn offer tons of sleep benefits such as alleviating sleep apnea, snoring, asthma, enhancing blood circulation and oxygen flow.
Choose a mattress that is best suited to your sleep needs. In order to do so, you need to take into account factors such as your body type and sleeping position. If you happen to be a back sleeper, a soft mattress can make your body sink, so you will need one that can provide enough support. Sleeping on your side can inflict pain on your hips and shoulder joints, therefore it would be better to go for a mattress that offers softer support to cushion these body parts.
Other factors to consider are your weight, height etc. It is usually recommended to get a mattress size that is at least six inches longer than the tallest person sleeping on it. The comfort layer of foam on top of the spring provides softness to your body. Its thickness determines the level of pressure you experience while sleeping. The more pressure relief you get from your mattress, the better it is for your sleep. It is recommended to change your mattress every 8-10 years as your body needs change with age and the mattress also becomes worn out.
Choose a pillow that goes well with your sleeping style and mattress type. The wrong one will keep you awake and make you uncomfortable. You may have never noticed, but many pillows actually have labels to let you know which position they are best for.
If you sleep on your side on a firm bed, your shoulder would be pushed higher, so you would need a high profile pillow to support your neck and head. Similarly, a side sleeper on a softer mattress would sink in, decreasing the gap between shoulder and neck. A lower profile pillow would be a good option in that case. If you sleep on your back, choose a pillow which provides good support to your head, neck and shoulders. It should preferably have a low profile to keep your spine aligned. You can keep another pillow under your knees to keep pressure off your lower back. Lastly, if you sleep on your stomach then placing a flat pillow underneath may help. However, it is the worst position for your spine, so try adopting a different one.
Breathable Blankets and Sheets
The whole point of bed sheets and blankets is to keep you warm while sleeping. But if you get too warm, you’d wake up in the middle of the night in sweat. To avoid this, you should always opt for sheets and blankets made from natural materials such as linen, cotton or even wool. They are more breathable and less likely to trap excessive body heat. In case of fitted sheets, make sure they offer a snug fit, allowing the true feel of your comfortable mattress.
For your quilt cover, cotton is suited for warm sleepers. But if you tend to feel colder during sleep, a wool quilt will be more suitable as it remains breathable throughout and offers the extra warmth and coziness you crave.
In order to get a deep restful sleep, it’s important that your bedroom temperature is perfect. If the humidity level is high, it will keep you from feeling cool, while too little humidity can lead to dry throat, skin and nasal passages. According to experts, the ideal indoor humidity level is about 50%. So if the air in your bedroom feels desert-like or swampy, you should consider buying a humidifier or a dehumidifier to strike a balance.
Whether you’re performing daily tasks at work or doing heavy weight lifting at the gym, it’s very easy to pull a muscle. Often these injuries are minor, but at times the pain and discomfort may hinder you from getting a restful sleep. If you’re having difficulty dealing with anxiety, it becomes impossible to have uninterrupted sleep. This is because extra levels of the stress hormone cortisol are released into the brain.
The Vybe percussion gun is a very useful tool to manage and improve such situations. It is a type of massager that reaches different areas of your body to penetrate deep into your muscles. This improves blood circulation and releases tension from your muscles. After using percussion gun for a few minutes in the desired area, you’ll feel relaxed and able to have a peaceful sleep. The high quality machine is affordable, portable, has rechargeable battery and different speed options so you can adjust according to your requirements.