How I Was Able to Sleep Better With the Proper Guidance

Better Sleep Cartoon

Getting a good nights sleep was becoming more and more difficult to me. I began to fantasize about the good old days when I slept like a log and woke up feeling rested and ready for the day. It became more and more frustrating to deal with as time went on and I became difficult to be around. My family and friends weren’t enjoying my morning grumpiness at all.

I finally was so fed up that I began looking for help from outside sources. There were articles, studies, and forums abound on the internet that I read. Different theories and different methods were tried all with varying results. I finally decided to visit my local sleep institute and meet with professionals that dealt with people like me on a daily basis.

When I met the doctors at the sleep institute, I was quite skeptical. I really didn’t think they could do much to help me. However, I figured they may be able to at least shine some light on potential reasons for my issue. First, they made me submit to an overnight study in which they would monitor my sleep. This was certainly interesting and surprising. I decided to try it and see just what the professionals would learn and tell me about myself.

I didn’t fall asleep until well after midnight, as I was shifting and tossing constantly. When I woke up, the good doctors gave me their thoughts. They told me that the biggest issue for me seemed to be comfort. They recommended that simply purchasing a new, comfortable mattress would help a lot. Also, the doctors told me about playing light music which soothes my mind and heart would help in resting my mind as well as my body. I wasn’t sure if they were right, but I knew I had to try.

After my visit to the sleep institute, I followed their advice to the letter. I purchased a new mattress that supported my back and body well. I even purchased a music CD that played soothing tunes and blissful sounds. To my surprise, my sleep did improve drastically and so did my moods.

Great Ways to Sleep Soundly – Consider a New Mattress

sleeping peacefully

There are times when you may be frustrated after trying to sleep all night. This happens to most people at some point in their lives. Not being able to rest peacefully can affect the entire next day when it happens. Some complain they are grouchy, less energetic, and simply not in their best form the following day. This is something that is serious to pay attention to because we all need to be at our best during work or life.

Sometimes, the culprit to sleeping terribly can be the mattress you are sleeping on. There are plenty of older mattresses still out there and after a period of time, they can wear out and lose their quality. This can be seen in the form of sags in the mattress from coils wearing out or the materials losing their elasticity. Others may not see the visible issues, but they can feel them.

A bad mattress can sometimes be told in the way a back feels the following morning. Some wake up to a terrible backache in the morning and attribute it to a physical activity from the previous day. While this is the case sometimes, it is not always true. Sometimes a bad mattress can contribute to back pain and make it impossible to wake up without feeling the aches. This is a major concern for those that experience the severe back pains that a bad mattress can cause.

Anyone that isn’t able to sleep due to discomfort or that experiences back pain should strongly consider purchasing a new mattress. This is because the longer the issues go on, the worse it may get. It will be important to go to a furniture store and see all of the mattresses available and discuss your options with an experienced salesperson. They will be able to give advice on the available models and which ones may help with any of the issues you are experiencing.

Some of the more popular mattresses can help with a bad back or difficulty getting comfortable in bed. For example, the latex foam and memory foam mattresses made today are helpful for those that experience back pain or other sleeping concerns. This is because they are temperature sensitive options and they mold specifically to the body of the person lying on it. They even work well for couples as the bed will conform to each individual, even on the same mattress. Finding a better bed is going to make resting peacefully a much more likely occurrence and will increase comfort.

How To Make Sure You Are Getting Enough Sleep Each Night

If you want to ensure that you are getting enough sleep there are several things you should do. First, don’t count the time spent in bed as sleep unless you are falling asleep right away. You may be going to be 8 hours before you have to get up, but if you spend a few hours trying to fall asleep you are still going to be sleep deprived. Instead of counting the hours you spend in bed, you should instead track how long you actually sleep for. While it may seem impossible to time your sleep, you can do it if you decided to invest in having a sleep study done. A sleep study is a clinical study done at a medical facility where trained technicians monitor you during your sleep. A sleep study can help to provide you with invaluable information that will let you know how restful your sleep really is.

Sleep studies
Once you have your sleep study done you should take what you learn from it and use it to help yourself to get a good night’s sleep every night. If you have sleep apnea that the sleep study uncovered, make sure that you use either the positive pressure machine or mouthpiece that is prescribed to you. You should also avoid drinking anything with caffeine after dinner so that it won’t affect your ability to fall asleep. One thing that many people don’t consider when they are thinking about their quality of sleep is the quality of their mattress. A poor mattress can make it hard to get comfortable and fall asleep. A poor mattress will also not provide you with the support that you need in order to keep your back and neck healthy. Getting enough sleep each night is essential if you want to stay in good health.

sleeping well and cuddling with dog

Helpful Tips on How to Get a Better Nights Sleep

One of the most common complaints worldwide is the difficulty in getting a good night sleep. Many people suffer from stress, anxiety, worry, sleep disorders and habits that interfere with achieving good quality sleep. Some people may not even realize that they are not sleeping well and continue to live with symptoms such as extreme exhaustion throughout the day, difficulty concentrating, falling asleep while driving and increased appetite. There are numerous tips that will guide you on your way to achieving a better night sleep.

See this video for ways to sleep better

  • Create a Relaxing Environment – Purchase a mattress that provides you with comfort and stability. Choose bed sheets and blankets that are soft and durable. Choose calming colors for your bedroom décor such as beige, ivory and brown. Place curtains or blinds over your windows or use black out curtains to keep light from shining in the window and disturbing your sleep.
  • Create a Bedtime Routine – Bathe in essential oils like lavender or chamomile that produce the feeling of serenity and peace. Turn off or silence your cell phone and any other technical equipment. Even the glare of a computer screen can affect your sleep in a negative way. Read a book or listen to soft music to help your mind unwind from a busy day.
  • Set a Sleep Schedule – Go to bed at the same time every night and stick to the schedule. Your body’s internal clock will grow accustomed to sleeping at certain times of the day and it will allow you to wake up at the same time every day. Even without an alarm clock.
  • Stop Eating Two Hours Before Bed – Going to bed on a full stomach can cause acid reflux and heartburn. These issues can cause snoring and discomfort during the sleep process. Finish your last meal or snack at least two hours before your scheduled bed time.
  • Avoid Alcohol Before Bed – Alcohol consumption before bed will cause you to wake up frequently during the night and may make it difficult to go back to sleep.
  • Quit Smoking – Smokers experience nicotine withdraw during sleep hours that cause them to wakeup frequently due to the discomfort they experience. This is also the reason why many smokers have to immediately reach for their cigarettes first thing in the morning.
  • Reduce Caffeine Intake – Limit your coffee consumption to your favorite cup of morning coffee. The caffeine in coffee and soda can still have an effect on your body up to 12 hours after consumption.
  • Avoid Drinking Liquids Late in the Evening – Consuming liquids before bedtime will cause you to awake frequently during the night to go to the bathroom. At times, it causes you to have difficulty falling back to sleep and you can lose hours of sleep.
  • Quiet Time – Try to make your room as quiet as possible. If you hear your neighbor’s dog barking or traffic in the distance you can play soft music or use a fan to drown out the noise.
  • Stop Worrying – This is most-likely the most difficult tip for many to achieve. Life is full of stress and busy schedules. It is difficult to not have hundreds of thoughts running through your mind at night. One of the best ways to put a halt to your worrying is to make a to-do list. Make a list of the things you want to accomplish the next day. Put the list in order by priority to make your day go smoother and give you more of a chance to conquer the most important tasks on the list. Reaching the goal of taking care of important tasks will lessen your worries and stress level. If you have a more serious life issue that is causing you worry, journal about it before you go to bed. Put all of your worries on paper and get out all of your feelings. This will help you at least rest for the night and enjoy good quality sleep.
  • Sleep in on Your Day Off – While it is recommended to adhere to your sleep schedule, it is ok to occasionally sleep in when needed. Your day off is meant for relaxation, take advantage of it. Sleep in about two hours than usual. This is also advised if you are feeling under the weather. Your immune system strengthens while you sleep and will help fight your sickness.
  • Keep a Sleep Journal – If you are experiencing problems sleeping on a daily basis, it is wise to keep a sleep journal. Each night for about two weeks write down the habits and routine you used before going to sleep, the time you fell asleep, how many times you woke up during the night, if you were snoring or woke up gasping for air and any other physical symptoms you experience. Once the two weeks are over review your journal. Try to find reoccurring symptoms and habits. For example, if you find that the nights you ate a late meal were causing you to wake up with heart burn, you will want to assure that you don’t repeat this behavior any longer.
  • Know When to See a Doctor – This tip may make you feel nervous. Who likes going to the doctor? But it is essential to your health and well being. Knowing when to see your doctor is key. If you are experiencing occasional insomnia due to your busy schedule this is a minor issue. However, if you are experiencing physical symptoms such as heavy snoring, gasping for air, holding your breath during sleep, you will want to discuss this with your doctor. Bring your sleep journal with you to your appointment to provide your doctor with important details that will help diagnose the cause of your sleep issues.

These tips will guide you on your journey of achieving a better night sleep. Adults, children and seniors will benefit from following these tips. A good night sleep will allow you to wake up refreshed, energized and ready to take on the world. Enjoy your journey to achieving a good night sleep and share your techniques with others to help them get the rest they need. Everyone deserves to get the rest they require to live a happy, healthy life.

 

How Sleep Works

Every human being requires sleep to survive and live a healthy life. Although many people may cheat themselves from hours of sleep now and then, it is still an essential must for everyone. Many may wonder how sleep works. What are the stages? What does the body go through when sleeping? These are all important questions that have surprising and interesting answers.

Characteristics of Sleep

A person will lie down on a comfortable flat surface such as a bed or sofa. Their eyes are closed, muscles are relaxed, they have a slow rhythmic pattern of breathing, the heart slows down and about twice an hour the person adjusts their sleeping position.

the brain on sleep

Go to bed for a healthy brain!

What Happens in the Brain?

During sleep delta and theta brain waves are present. According to Slumber Sage, As a person falls into a deep sleep the brainwave patterns slow down. 25% of the night sleep is spent in REM sleep. REM is also known as rapid eye movement and it is experienced three to five times per night during sleep.  Follow Slumber Sage on Twitter @slumbersage or Facebook.

Dreams

Dreams are created by the brain when random electrical activity is processed about every 90 minutes during the sleep process. It is the brains response to random impulses. Dreams usually involve the person who is having the dream. Dreams can be in black and white or vivid color.

Stages of Sleep

  • Stage One – The process of being awake and falling asleep. Light Sleep.
  • Stage Two – The onset of sleep allows the heart rate and breathing pattern to be regular and the body temperature drops.
  • Stage Three and Four – The muscles are relaxed, blood pressure drops, breathing becomes slow, blood supply and muscles increase, hormones are released, tissue repair and growth occurs, REM sleep occurs, dreams occur and the body is restored with energy for the next day.

One-third of a person’s life is spent sleeping. Sleeping provides a wide range of health benefits including contributing to a healthy immune system. The entire process of sleep in naturally built in to every human being and occurs on a daily basis. Unless the person chooses to reduce the hours of sleep they experience. Working late, studying or dealing with an emergency are common reasons people choose to sleep less.

It is recommended to stay on a sleep schedule and rarely veer off track from it. This will keep the body clock on a rhythm which will help improve the quality of sleep. At times, sleep disorders and problems may occur. If signs and symptoms such as extreme fatigue during the day, difficulty staying awake, waking up choking or gasping for air arises, it is highly recommended that the person see a physician immediately for proper diagnosis.

Sleep disorders such as sleep apnea, insomnia and narcolepsy can affect anyone at any age throughout a lifetime. Luckily there are treatments available and preventative measures that can help reduce the symptoms and even cure the sleep disorder. The human body will always require a daily sleep process and it is up to the person to care for themselves and allow themselves to sleep well.