An Overview of Useful Tips to Help You Sleep Better

Many people struggle to fall asleep every night. As much as it is vital to get enough sleep, better sleep is more important than many hours of sleep.  For you to sleep well, you need to come up with a good sleep schedule and make sure you abide by it. It is better to sleep for few hours and get enough sleep than spend many hours in bed only to wake up feeling wearier than you were before you went to bed.

Why Better Sleep Is Important Than More Sleep

Research suggests that too much sleep can be problematic. In other words, the quality of sleep is more vital than the quantity. This is the case when you really want to feel rested and rejuvenated.; For you to start getting enough, better sleep, you need to start tracking your sleeping schedules and find your most perfect bedtime.; Eight hours in bed are worthless if you spend most of that time tossing and turning around.

The Keys to Better Quality Sleep

Optimizing the quality of your sleep depends on three main aspects: preparation, environment and timing.  Here is an in-depth look at these aspects:

1. Preparation

For you to be able to get quality sleep, you need to build habits that would help you to fall asleep faster, stay asleep longer, and be more comfortable while you are resting. Here are a few preparation tips:

  • Exercise regularly
  • Set a kinder, gentler alarm
  • Stop smoking, alcohol and too much caffeine
  • Cut back on the time you spend in front of the screen
  • Meditate before going to bed

2.  EnvironmentBefore going to sleep, you need to ensure that your environment is conducive enough for a good night’s sleep. You need to:

  • Make sure that your bed is comfortable at all times
  • Adjust the temperature of your bedroom
  • Filter out any excess light in the room
  • Get rid of any sort of distractions

3. Timing

You need to understand that when it comes to quality sleep, how long you sleep matters a lot.  However, for you to get the best sleep, you need to go to sleep and then wake up at the same time every other day.

Finally, if you have been having issues with getting enough quality sleep, it might be a good idea to talk to your doctor. There could be other health related complications that might be causing that to happen so they have to be rectified as soon as possible. For instance, you might be suffering from chronic insomnia which can easily be treated with the use of mild sedatives. An issue like sleep apnea might also come up and if it is effectively treated, you can start getting the much needed rest. Once you have your sleep problems sorted out, you are free to start fine turning the amount of sleep you get and ensure that you only get the much that you need.

Top 3 Causes of Kids Snoring

It may be a very challenging task to have a sound sleep besides your partner who grumbles every night. And now you hear those cacophonic noises from your angelic toddler’s room. They might sound cute, but if your child is accustomed to produce such rasping noises every time he goes to bed, consult a doctor because there might be underlying problems sooner or later.

It may be hard to believe, but researchers say that habitual snoring affects about 12% children who are under 9 years of age. Find out what could be the reason behind those raucous noises from the list below:

  1. Mouth Anatomy: When the child snores, it is an indication that there is an upper airway resistance. When a child is sleeping the muscles relax, which makes the airway narrow. This results in snoring as the same amount of air should pass through the airway which is smaller. Though, there are few children who congenitally have extremely narrow windpipes and throats. These congenital conditions cause snoring.
  2. Obesity: It is one of the common causes of the narrow airways in children. Fats form in and around the throat and cause constricted and limited air passage. The stomach fat also causes disruptions in the diaphragm’s functioning that controls breathing.
  3. Adenoids and tonsillitis: Enlarged adenoids and tonsils are one of the common reasons that cause snoring in children and if left untreated, may lead to obstructive sleep apnea. The enlargement or swelling of the adenoids might be caused by cold and in case it is chronically swollen, it can be removed by a small surgery. If your child suffers from tonsillitis it can be cured by decongestants or antibiotics. In case of chronic tonsils, a small surgery is needed for removing it.

If you have figured the reason of the snoring of your kid, it is now time to consult a medical expert as snoring not only disrupts the sleep but also affects the heart and brain. Thus, as a parent, you must address this issue at the earliest.