11 Tips On Sleeping Better Everynight

Sleep issues creep up on people at different points in their lives. We have all had those restless nights, especially during intensive periods of life. Research shows that long-term sleep deprivation causes serious health conditions such as obesity, diabetes, heart disease, stroke, and Alzheimer’s disease. These major diseases impact many people in the US and around the world. As a result, it is worth checking out our list of the best 11 tips on sleeping better.

11 Tips On Sleeping Better

#1- Find Time to Relax

Scientists attribute stress to most of the sleeping disorders around the world. You can relieve stress by reading a novel, taking a warm bath, or listening to soft music before going to bed. Moreover, you can write a to-do list before going to bed to free your mind of worrying about tomorrow’s list of things to do.


#2- Develop a Sleep Routine

Having a regular sleeping and waking time contribute to healthy sleep. Many people watch movies till late in the night before going to bed. This can cause major sleeping issues. 

Try and stick to a routine. Find a time that works best for you and stick with it.


#3- Avoid Electronic Gadgets Before Bed

Smartphones, TVs, computers and other electronic gadgets are known to interfere with sleep quality. They have bright screens and radio waves that make sleep very difficult. The blue light from these devices suppresses a sleep hormone known as melatonin.

Therefore, it is best practice to stop using the electronic devices at least one hour before sleep. Try and turn off your gadgets by 9:00 pm every night.


#4- Make Your Bedroom Comfortable

Equip your bedroom with comfortable bedding and temperature control systems. Studies have shown that bedrooms with pale colors can contribute to better sleep. Additionally, pleasant smells such as geranium and lavender provide a soothing setting for sleep.


#5- Don’t Stay Awake Watching the Clock

Looking at your clock throughout the night can make it difficult to get quality sleep. The remedy is to focus on calm thoughts rather than turning around to look at the clock after every few minutes. If you need an alarm you can turn the clock around to prevent seeing the time.


#6- Foods for Sleep

Studies show that healthy foods improve sleep significantly. Foods that are beneficial for healthy sleep include chicken, milk, pumpkin seeds and turkey. These foods contain chemicals known as serotonin and tryptophan. These chemicals stimulate the release of melatonin, which promotes sleep.

You can also take a sleep supplement, but make sure to take a high-quality sleep aid. Stay away from inexpensive, poorly made formulas.


#7- Avoid Sleep Killing Foods

Poor sleep can creep up if you consume alcohol, spicy foods, and large meals a few hours before bedtime. Also, coffee late in the afternoon affects sleep.

You should also avoid sugary foods before going to bed. Sugars found in these foods lead to energy spikes that can hamper your sleep. Studies have shown that people who have problems sleeping tend to eat junk foods the day prior. This habit creates a cycle of bad diet and poor sleep, so you should avoid sugary foods at all cost.


#8- Switch Off Lights

Darkness promotes good sleep. People sleep when it is dark and wake up in the morning when the sun rises. A great way to reduce your light exposure at night is to consider buying inexpensive lamps that come with a dimmer switch.

You can also get blackout curtains. This helps with reducing the amount of light that comes through your windows, this is especially helpful if you live in a city (with street lights).


#9- Keeping Fit Helps with Sleep Quality

A great way to keep fit is by engaging in physical activities. Exercise boosts not only your sleep but also your overall body health. Try and engage in a 30-minute workout daily – the benefits are amazing!  Some individuals find it hard to sleep if they engage in physical activity a few hours before bedtime. Overall, you will get a better sleep if you exercise daily.


#10- Spend the Right Time in Bed

To get a good sleep every night you should aim to get at least 7-8 hours of sleep consistently on a daily basis. However, the number of hours varies greatly depending on an individual. Everyone’s phenotype is different, but typically spending more than 9 hours in bed can lead to a poor sleeping habit for the average person.


#11- Focus on the Sleep Quality

Many people focus on the amount of time spent sleeping rather than the sleep quality they are receiving. Research shows that there are five stages of sleep, each with its significance. In short summary, there are iterative phases before reaching deep sleep.

So even disruptions like getting up to go to the toilet in the middle of your sleep can make you fail to complete all stages. In this case, you should avoid taking too much liquid just before bedtime and regulating the timing of when dinner is had.

Many people around the world have sleep-related problems. It leads to poor health and low productivity in the workplace. Most of the people fail to get healthy sleep because of the poor lifestyle habits. Making a few simple changes by following these 11 tips on sleeping better can have a massive impact on your life!

Wondering How To Clean Memory Foam Pillows?

Nothing is more comfortable than climbing a comfortable bed and sinking into a perfect pillow. Pillow-quality wines tend to improve over time. If handled properly, high-quality memory foam varieties can last up to 3 years. The problem is that many people don’t know how to clean memory foam pillows in an easy way, so they often change them soon.

So you have a super support memory foam pillow that you like it. You have been using it all the time. After enjoying your best pillow, you must wonder how to clean these? You should consider cleaning your regular pillows regularly for several reasons.

First, it makes sense to provide the freshest, cleanest sleeping surface for your head. Secondly, you usually spend about 8 hours every night on to the pillow you are using. So, it must smell the best and provide a clean and healthy cushion for comfort.

Anyone, with allergies, can prove the importance of using a clean pillow at night to get the best sleep. Pillows can accumulate a lot of irritants, from slightly annoying, such as dust, to downright nausea, such as mites and dead skin cells. This is true no matter what type of pillow you have. That’s why it’s important to understand how to handle it and learn how to clean the memory foam pillow. Memory foam pillows are usually made of materials that do not absorb these irritants, but they can still float above the inner core, trapped under the outer casing, or in the case of granular pillows or broken foam, they are actually located in the material. A good wash will solve many of the most common problems, and regular care will provide you with a pleasant evening.

How To Clean Memory Foam Pillows

1) Choose the Perfect Day

Choose to clean the pillows on warm days and speed up the drying process. For materials that need to be air dried, humidity is not your friend. You need to make sure your pillow is completely dry before use.

2) Fill your Bathtub

Next, you need to fill the sink or bathtub with water to make sure the temperature is not too hot. Add a small amount of your favorite mild detergent while the water is flowing. If you prefer, you can add a drop of essential oil to promote sleep. Lavender and cedar are good choices.

3) Suds it up

It’s time to take a shower for your pillow. After completely immersing it in water, gently squeeze to disperse the detergent. Repeat this step one or two times.

4) Give it a Gentle Rinse

After cleaning, remove the pillow from the water and gently squeeze out the water, taking care not to wring out or twist the memory foam.

5) Dry Time

If the weather is right, it is best to dry the pillows outdoors. If not, place it in an air circulation area that is exposed to direct sunlight. Ceiling or box fans can help speed up the process.


Things To Know About Washing Memory Foam Pillow

The reality is, you can and should clean the pillow made of memory foam, but if you don’t do it correctly, you may find yourself in a situation where the pillow is no longer running as designed. In addition, you may even find yourself in a state where your pillow is completely destroyed, and you must purchase a new pillow. Since this can be relatively expensive, it is essential to understand how to clean it properly, so you don’t have to worry about damaging it in the process. Now, the question is how to wash a top rated memory foam pillow in a gentle manner?

The key to keeping your pillow clean is to know what type of material is used inside. Whether you have a stable memory foam, natural down, latex or polyester filler, the best thing you can do is to use a machine washable removable pillowcase. The cover should be made of breathable natural fibers, such as cotton, bamboo or linen, in addition to standard pillowcases. All Nature’s Sleep pillows feature a detachable, washable cotton cover for natural care. Rinse with hot water at least once a month, more often in warm weather or when someone is sick.

If your favorite pillow is a sturdy molded memory foam, then you can keep a clean pillow because the memory foam is naturally hypoallergenic, resistant to bacterial growth and dust mites. However, it should still be cleaned once or twice a year and cleaned after any spillage. The same cleaning technique can be used for conventional memory foams, gel-infused memory foams or memory foams with gel-inserted pillows.


Final Words

Although some forms of bed pillows can withstand machine washing, memory foam pillows cannot and should not be placed in the dryer. If the pillow needs to be cleaned, spot cleaning will keep the foam in good condition. To keep the pillows cleanest and freshest, use a pillowcase or pad between the pillow and clean the lid as needed.

Vacuum the memory foam pillow to remove dust, hair, and debris that has fallen on the pillow over time. If the pillow has a removable protective pad or sleeve, remove the pad when changing the bedding and let the pillow air out for an hour or two; this helps release the moisture or sweat absorbed by the pillow from regular use. Use a soft cloth dampened with mild soapy water, wring most of the water, then clean the dirty area; then wipe off any soap residue with a slightly damp cloth. Keep your pillows lightly to avoid damaging the fragile foam. Let the pillows dry completely; the ceiling fan speeds up the process.

Once your memory foam pillow is completely dry, you can start using it again. Put it back in the pillowcase. Now that you know how to clean memory foam pillows, you don’t have to worry about spills on your pillow anymore. This simple reminder of cleaning the memory foam can help you clean it quickly and make your pillow look like new again.

5 Common Causes of Sleep Apnea

Sleep apnea is believed to affect at least 100 million people worldwide, making it one of the most common sleep disorders. In fact, roughly 22 million American adults suffer from the condition. So even if you don’t have sleep apnea, you almost certainly know somebody who does.

Sleep apnea is caused by obstructed airways, which in turn can be caused by many different conditions and factors. Let’s go over some of the more common factors that can result in sleep apnea, and also some potential solutions.

Keep in mind, however, that sleep apnea may be linked to a serious underlying condition. It’s best to speak with a sleep apnea expert, who can help you identify underlying causes and also appropriate solutions.

1. Overweight People Are More Likely to Suffer From Sleep Apnea

Obesity and being overweight are believed to be the most common causes of sleep apnea. For example, while children typically don’t suffer from sleep apnea, obese children see their risks increase by 46% when compared to the general population.

In fact, for each unit increase of the Body Mass Index -a common way to measure obesity- the risk of sleep apnea increases by 14%. So why is obesity so closely linked to sleep apnea? As you gain weight, fat builds around your neck and other parts of your body, putting pressure on your airways, thus constricting them. This makes it more likely that airflow will be disrupted or even blocked.

There are many solutions. The best is losing weight. Surgery can also be used to remove excess fat in key areas. Another possible solution is a CPAC machine, which will help ensure better airflow.

2. Temporomandibular Joint Disorders

Temporomandibular joint disorders (TMJ disorders) are another common cause of sleep apnea. TMJ disorders are characterized by pain and stiffness in jaw joints and the muscles connected to said joints. TMJ disorders can be caused by a number of underlying factors, such as arthritic joint changes or an injury.

TMJ disorders have been linked to sleep apnea and specifically constricted airways. Besides causing a poor night’s sleep, TMJ disorders can make it difficult for people to eat food and sleep. If you or a loved one suffer from a TMJ disorder, it’s important to address it. Solutions include physical therapy, prescription medication, and surgery.

3. Sleeping on the Wrong Bed

A lot of people prefer to sleep on soft beds. There’s just something about snuggling up in a soft, cozy bed. Unfortunately, that soft bed may not be providing you or your loved one with enough support. As your body settles into an unnatural position, your airways could become obstructed.

A firmer mattress or spring box could provide more support. If you really love soft beds, you may be able to find special mattresses that are soft but still provide extra support. If you or your partner tend to toss in bed, it’s quite possibly due to insufficient support.

4. Using the Wrong Pillow

Another common cause of sleep apnea is your choice of pillow. Your pillow goes a long way in determining your posture, especially in the neck and head regions. If the pillow is too thick, for example, it could create unnatural bends in your neck.

Fortunately, numerous pillows have been designed specifically for those who suffer from sleep apnea. These pillows may provide extra support and help ensure a correct posture. Finding the correct pillow is often a matter of trial and error.

5. Your Sleeping Position May Constrict Airways

Another major factor in determining your posture is your sleeping position and airflow. Consider that when you sleep on your back, your lungs have to fight against gravity to push air out.

Sleeping on your stomach, on the other hand, means you won’t have to fight against gravity. Yet, sleeping on your stomach can lead to other issues that create sleep apnea. For example, your mouth or nose may be blocked by your pillow.

Indeed, many argue that sleeping on your side, in a lateral position, is actually the best solution. Your mouth and nose will be less likely to be blocked, while your lungs won’t have to fight gravity.

Conclusion: Treat Your Sleep Apnea

Sleep apnea is a serious but common condition. It can be caused by a wide range of issues. While this complicates things, it also means there are a variety of ways to treat the condition. If you or a loved one suffer from sleep apnea, it’s important to address it. First, however, you need to determine what’s causing your airways to be obstructed.

How Keeping Aquarium In Bedroom Can Help You Sleep Better!

Fishes are one of the most beautiful creatures in this world. There are various species of fishes that can be found underwater. Some are very attractive, some are furious, and some are calm. Most of the people love watching them gliding inside an aquarium. It is very satisfying for eyes and mind.

A lot of people love to pet them in their houses, offices, shops etc. The only way to keep fishes around you and see them is to keep them in an aquarium. There have been many pieces of research that have concluded that keeping an aquarium in bedroom can help you sleep better. So, today in this article, we are going to know about the advantages of keeping an aquarium in the bedroom.


Benefits of Keeping Aquarium In Bedroom

The modern medical science has proven that keeping an aquarium in the bedroom is good for health. It helps you keep mentally stress free and physically to be fitted. The benefits of keeping an aquarium in the bedroom are given below:

  • Radiation of positive energy

Aquariums discharge positive energy and reduce negative energy. This is proven by medical science. This positive energy brings a positive vibe to the mind to work hard and never feel low in life. You can stare at the fishes in the aquarium for hours because the movement and gesture of the fishes bring proper satisfaction in mind and you won’t feel alone anymore. And if you are satisfied with what you have, a sound sleep is waiting for you.

  • An inspiration for working hard

The movements of fishes strike a positive phase in mind to work hard. If you wake up in the morning and look at the colorful fishes, it will give you a mental satisfaction and inspire you to work hard all day long. When you return home after a hectic day and see your aquatic friends moving all around without getting tired, it will give you the inspiration to work hard on the next day and a good sleep at night.

  • Remove Negativity

It is believed that fishes can remove negativity from the mind. Maintaining an aquarium requires some physical activities starting from changing water regularly, cleaning the glasses and decors, feeding the fishes etc. All these will keep you engaged and give little room for negative thoughts to occupy your mind. So, you will remain in positivity and will have a sound sleep at night.

  • Reduce Stress and Pain

Doctors keep the aquarium in their waiting room. It’s just not for the decoration. Patients feel relief when they see these colorful fishes swimming. It’s a pleasure for eyes and mind also. It reduces stress as well as mental pain. Whenever someone looks at the aquarium, studies showed that it reduces both physical pain and mental stress. So, keeping this in your living room will give you the same advantages.

  • Lower blood pressure and heart rate

It is proven by the medical science that whenever someone sees the aquarium filled with water, seaweed, and fishes, his or her blood pressure starts getting low. It means it releases stress from the body and mind. Not even that, their heart rate slows down when they keep looking at the aquarium with fishes moving peacefully. So, they feel fresh and have a sound sleep.

  • Give sudden happiness

This world is full of beautiful creatures. Whenever we see something beautiful, it feels good inside and it makes us happy. Seeing colorful fishes swimming in the aquarium is kind of that sudden happiness. We feel happy when we see the fish’s movements. It is so calm and soothing. So, happy people can sleep perfectly.


Precautions For Placing Aquarium Inside Bedroom

The aquarium thing will not work out for you if you don’t follow some basic rules of keeping fishes. They need a proper room in the aquarium to move and swim. So, before setting up an aquarium inside your bedroom, some precautions should be followed.

  • Enough Room

Fishes need space for swimming. If you put a lot of fishes in a small aquarium, the fishes will die after some days because they are not getting enough space to move. So always follow the fish compatibility chart and never overstock your tank to keep a healthy environment for your aquatic pets.

  • Essential elements

You can’t pet fishes by keeping them just underwater in an aquarium. You must put all the necessary elements so that the fishes can enjoy living in the aquarium. But don’t get overwhelmed as the requirements are not much. A big enough tank to support the fishes with good water volume, a lighting system for aquarium to increase the beauty of your fishes & also to support the live plants, an air pump to maintain the oxygen level in the tank and a good filtration system. Those are the few basic things you need to maintain a healthy tank.

  • Water Change Religiously

An aquarium is a closed ecosystem and believe it or not, the fishes poop! This not only turns the water dirty but also produces harmful chemicals like ammonia and nitrites. To battle this situation, you need a good filter with enough capacity and flow rate. This will ensure both mechanical and chemical filtration inside the aquarium and reduce the necessity of changing the water every day. But still you need to perform partial water changes every week and by following this simple ritual you can keep your fishes alive for years!

Conclusion

In a word, we have seen that aquarium with fishes is not only for decoration. It has a lot of benefits too. Keeping an aquarium in bedroom can give you mental satisfaction. The colorful fishes are peaceful to watch. It keeps our mind cool and calm so that we can relax and work sincerely.

Medical science has proved that low stress and normal heart rate can make you live longer. A proper sleep is very important, and the magical movement of fishes can help you by reducing stress, lowering blood pressure and heart rate. Some of the wise men believe that fishes in the aquarium can bring happiness and wealth as it provides positive energy. Positive energy keeps your mind fresh and so you can work hard and become successful in life.

So, what are you waiting for? Buy an aquarium with fishes and be healthy and wealthy in a positive way!

Do You Know The Benefits of Infrared Heating Pads?

Are you looking forward to purchasing an infrared heating pad? Before you go ahead and make the decision, it is important to understand the benefits of infrared heating pads. Then you will be able to make an informed decision when spending your money.

Here is a list of 5 of the most prominent benefits of an infrared heating pad that you will be able to experience. If you are convinced, go ahead and invest our money to purchase an infrared heating pad, without keeping any second thoughts in your mind. There are a lot of benefits of Infrared heating pads, you can take a look.


Benefits of Infrared Heating Pads

Pain relief

Pain relief can be considered as one of the most prominent benefits of infrared heating pad. As you already know, the consumption of drugs to relieve pain is never recommended. It can lead you towards a variety of side effects in the long run. Therefore, it is important for you to get your hands on a drug-free pain relief method. That’s where an infrared heating pad will be able to assist you with. In fact, an infrared heating pad is in a position to provide excellent assistance to you with overcoming the pain caused by arthritis, tendonitis, calf injuries, knee injuries, hemorrhoids, and many other health conditions.

Reduction of stress

When you are using an infrared heating pad, you will notice that you are reducing your stress levels in an effective manner. This can provide you with the chance to live a stress-free life. In addition to that, you will also notice how your quality of sleep is improving along with time.

Weight loss

If you are searching for an effortless method to lose weight, you are strongly encouraged to take a look at the infrared heating pads. This fact has been proven from a study that was published in the American Medical Association report. In fact, using an infrared heating pad can help you burn the amount of calories, which you will lose when you go on jogging for 30 minutes. The infrared heating pads are in a position to contribute towards the breakdown of fat and make you lose weight.

Elimination of toxins

Many people are looking for the best method to eliminate toxins from the body and ensure the body detox process. If you are one of them, using an infrared heating pad is a good option to consider. It can improve the elimination of metabolic waste from your body and you can stay away from the negative effects linked with toxins.

Improve immune system

You will be able to improve your immune system effectively with the assistance of an infrared heating pad. Therefore, you will be provided with the chance to stay away from all the common health conditions such as common cold and flu.

To experience all these benefits of the infrared heating pad, you just need to go ahead and purchase a one.

Conclusion

There’s so much to gain with the use of the infrared heating pad. The health benefits are just awesome-health and beauty. Come to think of therapeutic heat focus and delivered to pain areas of the body by way of the far infrared radiation-deep far cleansing and healing heat. This is to me is the climax so far in heat therapy. You can avail yourself of the many blessings that the far infrared heating pad provides. It certainly does a lot of good.

What Are The Causes For Sleep Deprivation?

According to the recent scientific studies, most of us will experience sleep deprivation at some point in our lives. Sleep deprivation is the common term for an individual’s sleeping state which refers to the inadequate quality of sleep one has. When you get a continuous lack of sleep, this results in sleep debt in your accumulated hours of sleep that you’ve lost. We will talk about several causes for sleep deprivation today.

It is widely known that we need at least 7-9 hours of sleep per day. However, due to the fast-paced environment that we are in, the lack of sleep is now a common problem in modern society which is affecting many individuals at some point in their lives. In a seemingly 24/7 busybody community, have you stopped and ask yourself what causes sleep depravity?

Facts on Sleep Deprivation

Sleep deprivation changes your brain’s normal function, such as the disruption of attention and your ability to focus on sensory input. This leads to poor memory, lack of energy, and your emotional well-being. Lack of sleep also plays a significant role in tragic accidents involving airplanes, ships, trains, and more commonly in vehicles.

The most vulnerable for sleep deprivation are children and young adults due to the changes in one’s hormones and lifestyle. A study has shown that the common reason why children and young adults are sleep deprived are due to hormonal time shift and early school start time; Hectic after-school schedule; and Leisure activities.

What Are The Causes for Sleep Deprivation?

The cause for sleep deprivation is multifactorial, which means there are many several different factors that play a role to cause the condition. The various factors that may cause you to get an inadequate quality of sleep include environmental, habitual, medical and psychological causes.

Poor Sleep Hygiene

Poor sleep hygiene refers to an individual’s disruptive habits which cause sleep loss. There are many daily activities that people do, such as drinking coffee late in the day or smoking cigarettes close to bedtime which stimulates the nervous system and makes sleep less likely. Another common problem is having using your gadgets hours before you hit the bed and other electronic devices which most likely to interrupt your sleep.

Personal obligations

Lack of sleep can be acquired through sleep debt due to personal obligations. Obligations that restrict sleep time are likely the culprit for your continuous sleepless nights. For instance, an individual may lose sleep while providing home care for a relative with a chronic illness. Another reason would be due to your family such as having a newborn baby.

Work

There are specific work environments that are more likely to disrupt natural sleep-wake cycles of the body and can cause sleep deprivation. People who have a job that involves shift work disrupt their sleep-wake cycles on a regular basis. Additionally, people that frequently travel by air tend to have irregular sleep patterns and often do not get enough sleep.

Being sleep deprived is common with adolescents since they have student workloads to do which is likely done late at night. The study commitments and school schedules of the young adults make it difficult to get the required amount of sleep which is why most of them are sleep deprived.

Sleep Disorder

Sleep apnea, snoring, and insomnia is one of the common sleep disorders that many people face. The most common among them, insomnia, is a condition involving difficulty sleeping at night that affects up to a third of the adult population and is associated with sleep deprivation. Symptoms for this sleep disorder are the following: daytime sleepiness, difficulty with concentration, memory and performing well at school or work.

Sleeping Environment

In some instances, sleep deprivation can be caused by the environment wherein an individual sleeps. An example of this would be a loud neighborhood, room temperature or sharing a bed with a partner that snores. Additionally, your bed could play a vital role in having a good night sleep since it is one of the key factors that would make you sleep comfortably.

There are many factors to consider in your sleeping environment, which is why it is important for you to have good equipment such as comfortable mattresses and beddings that would make you more comfortable. Do some research in regards to this matter so that it would help you with your sleep hygiene, the counting sheep research would surely be of help.

Takeaway

Medical Practitioners cannot stress enough how important sleep is to our body. Notice that when you go for check-up doctors would tell you to hit the bed early and have a proper sleep. This is mainly due to the fact that sleep helps your body restore itself from sicknesses.

Additionally, knowing the causes for sleep deprivation will now help you pinpoint the root cause of your sleepless night. However, nothing would change if you do not act and do something to attain healthy sleep through good sleep hygiene.

It would be wise to invest some time to take care of your health and find time to relax and enjoy the other aspects of life. Find a nice place to travel, go to the gym or join some yoga retreats and enrich your life by spending it to those who matters the most.