Good sleep is vital to our physical and mental health. But it,s not something we can always control. Here are always to ensure you get a night’s rest. Your body needs about seven hours of sleep a night to regenerate fully and maintain good health and wellbeing. If slumber eludes you, it could be your body telling you it’s time to make some changes, both to your sleeping environment and your lifestyle. Here are some tips that will help you get a deeper sleep.
How to get a deeper sleep?
Replace Your Matterss
Slecting the right mattress means not only finding one that’s the right size but also looking at the materials used and whether it suits your budget and needs. Here are the most popular mattress style:
- Continous coil mattress are the cheapest,but the coils often wear out more quickly. Also, because the springs move as one unit you are more likely to be disturbed if your partner moves during night.
- Open coil mattress are one step up, and are constructed of single springs fixed together by wire.
- Poket spring mattress are the most comfortable. As each spring is sewn in to it’s own pocket, it moves independently and prvides better support.
- Memory foam mattresses are topped with a layer of temperature sensitive viscoelastic material that moulds and remoulds to the contours of the body. While more expensive, they provides support and help to relieve pressure on painful joints.However, the foam is affected by room temperature,so it can be cold in winter and make you feel very hot in the summer.You will find very hot in the summer. You will fined that the foam “losses its memory” after about ten years.
- Latex or high density foam mattresses after a high degree of sleeping comfort, as they conform perfectly to your body and sleep position while minimising pressure on your head,shoulders and hips. They are breathable,so you won’t overheat, and are also a good option if you are allergic to house dust mites.
Lie down on the bed in complete darkness, keep your eyes open nd force yourself to stay awake usually the reverse happens and you will quickly fall asleep.
The Right Pillow
Always choose a pillow that confirms to your sleep position. If you sleep on your side, your pillow has to prop up your head, so it should be thicker than the pilow for a back sleep.
- If you have problems with your neck, opt for a smaller pillow (about 80 cm wide but only 40cm long). A larger pillow will often shift during the night, resulting in neck and back pain.
- If you’ve slected a pillow carefully but your neck pain remains, consult a doctor. Neck oain can be due to serious issues that may require treartment.
- Goose and duck down are the softest,lightest natural filling, but they are not good if you are prone to allergies as they harbour dust mites. They need regular shaking to aviod lumpiness. Good alternavies are synthetic down or foam.
Drip a few drops of lavender oil onto your pillow. Your body heat will cause the oil to evaporate gradually, bringing on drowsiness.
Ideas for a Good Night’s Sleep
Having trouble sleeping? Want a deeper sleep? Try these simple lifestyle changes:
- Keep your bedroom quiet, dark and not too warm.
- Before going to bed, make sure the bedroom is thoroughly aired.
- Going to bed and getting up at regular times provides a healthy sleep rhythms and synchronises the body’s biological clock.
- To ensure you’r tired at bedtime,exercise in fresh air during the day but avoid strenuous exercise within four hours of going to bed.
- Take a short walk before bedtime.
- Aviod fatty foods or eating a heavy meal in the evening- they take a long time for your stomach to digest.
- Don’t drink alcohal, coffee or black tea in the hours leading up to bedtime. They contain stimulants that could interfere with sleep and are diuretic, making you more likely to need to visit the bathroom during the night.
- Avoid wrestling with problems in the evening- worrying spoils sleep. Make a to do list of all the things you need to address the following day, then relax.
Source: Readers Digest