4 simple ways get better sleep at night!
1. Position yourself for a better sleep! 🛌
When it comes to bedtime we’re ready to give our body rest and recharge with a good night’s sleep. However, a poor sleeping position may be the underlying cause of restless nights, lower back pain and sore joints. This is because certain positions can place unnecessary pressure on the neck, hips, and back.
2. Switch up your pillow game!
For starters A pillow should maintain the natural posture of the neck and help support the spine. Ideally, it should be comfortable, adaptable to different positions, and keep its overall shape after use.
➡For Back sleepers:
Someone who sleeps on their back may be better suited to a thinner pillow because raising the head too much can place a strain on the neck and back.
There are also thin pillows specifically designed to help the neck, These pillows are also ideal for placing under the hips if a person sleeps on their front.
Memory foam is a good option as it is firm but also molds to the shape of the head and neck.
➡Side sleepers:
People who prefer to sleep on their sides may want to consider a thicker pillow. For best support, it should fill space between the neck and mattress completely. A gusseted pillow is an excellent choice for this.
➡Stomach sleepers:
People who sleep on their stomach should use a thin pillow or no pillow at all. Pushing the head backward can put pressure on the neck.
Alternatively, they may wish to try sleeping face down with a small but firm pillow propping up only the forehead. This leaves enough room to breathe but allows a person to keep their neck straight.
Important pillow tip: 💡 Pillows should be changed every 12–18 months
3. Mattress is key!
A mattress should be well made, fully supportive, and comfortable. Body shape, size, and proportions can help determine how much support is needed. For example: Wide hips may be better suited to a softer mattress and slim hips to a firmer one to keep the spine properly aligned.
➡Firm and medium firm
Firm mattresses are often recommended, but there is some evidence to suggest that medium-firm may be better for people with long-term lower back pain.
➡Softer
Although they can seem more comfortable, softer mattresses provide less support. Sinking too deep can cause joints to twist and the spine to come out of its natural alignment.
➡Mattress toppers
A foam mattress topper can be used to provide additional support to a spring mattress. Alternatively, a plywood board can be placed underneath the mattress to increase firmness.
Important mattress tip 💡 Ideally, mattresses should be replaced every 10 years.
4. Control your sleeping environment! 🌛
Try to maintain a regular schedule with consistent bedtime and wake times. Most adults need between 7 and 9 hours every day.
General sleep hygiene tips include:
➡avoiding stimulants, such as caffeine, in the evening
➡avoiding heavy exercise in the hours leading up to bedtime
➡winding down before bedtime by reading, taking a warm bath, listening to relaxing music, or doing gentle yoga stretches
➡making the bedroom a relaxing environment by dimming the lights and removing distractions, such as computers and TVs