5 Sleep Tips Everyone Should Know About
Brian Acton
The benefits of consistent, good quality sleep are well documented. Getting enough sleep can help you focus, improve your productivity and problem-solving skills, and boost your mood. Good sleeping habits can also decrease your risk for developing issues like obesity and heart disease.
If you aren’t getting enough rest, there could be many causes: your lifestyle, an underlying health issue, or a problem as simple as an uncomfortable pillow. Here are five sleep tips you can try to promote a better night’s sleep.
- Get the Right Pillow
If your pillow doesn’t provide you the right level of spinal support and promote good posture, you may experience neck pain and stiffness. If it’s too worn, hot, or uncomfortable, you may spend too much time tossing and turning to find the right position.
But the right pillow will ensure your spine is properly aligned and provide the level of comfort you need to fall asleep and stay asleep. Check out our cervical pillows, which can be chosen based on your specific needs to provide the right support and comfort.
- Clean Your Bedding and Mattress
It’s simply good hygiene to clean your bedding regularly. Over time your pillow, sheets, and mattress collect gross stuff like dust, sweat, skin cells, and dust mites. But a dust mite allergy can also cause symptoms that keep you awake: dust mite allergy symptoms include sneezing, runny nose, itchy eyes, congestion, and more.
Make sure your bed is clean. Wash your sheets, pillowcase, and pillow according to the manufacturer’s instructions. You should even vacuum your mattress and flip it every six months to keep it clean and prevent it from wearing out unevenly.
- Take a Bath
Taking a hot bath or shower one to two hours before bed can help you fall asleep faster and get a better night’s rest. After you get out of a bath your body temperature drops, mimicking the natural process in which your body decreases in temperature before sleep, signaling that it’s time to start producing melatonin. Make sure the water is good and hot, bathe for at least ten minutes, and get out of the bath at least an hour before bedtime.
Beyond that, you can light candles, bring a book, put on some music or just close your eyes and soak. After all, the real headline here should be that that you get to relax a little bit.
- Use CBD
Many Americans are reporting success with using CBD products as a sleep aid. CBD may decrease sleep latency (how long it takes you to fall asleep), and some terpenes have been shown to have sedating effects. CBD may also ease anxiety and pain, which are factors that can keep you up. Check out Hempulent, our new line of CBD products!
- Eat the Right Foods
To get better sleep, you can follow a healthy diet that consists mainly of fruits and vegetables. But eating specific foods and beverages can also aid sleep, including almonds, turkey, chamomile tea, kiwi, fatty fish, walnuts, tart cherries, and rice.
Conclusion
These tips can help decrease the amount of time it takes you to fall asleep and improve the quality of your rest, but there’s no one-size-fits-all cure for better sleep. You may have an underlying medical condition, need a major lifestyle change, or just need a minor adjustment to your routine. If you are having chronic sleeping problems, visit your doctor for a comprehensive medical recommendation.
Sources:
https://www.coreproducts.com/blogs/news/is-your-pillow-causing-allergies
https://www.healthline.com/health-news/having-trouble-sleeping-try-a-hot-bath-before-bed
https://www.medicalnewstoday.com/articles/325818#Analyzing-bathing-time-and-sleep-quality
https://newsinhealth.nih.gov/2013/04/benefits-slumber
https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
