Do you have a good night’s sleep every day? Or do you struggle to get to a deep sleep every now and then? Everyone knows that having enough number of hours of sleep time is important. Even the so called sleep experts talk about almost the same stuff all the time. If that is the case, how come there are still people having difficulties in sleeping?
Most of these sleep deprived people definitely have issues (Yeah right, you might be saying). Sometimes it is easy to forget and take for granted that the simplest modification to the usual sleep habit or routine can actually make a difference to the quality of sleep. Every super hero knows that and they sure have a way or two to counter the anti-sleep nemesis like these:
Sleeping Positions
The common positions that most regular people adopt is either on the sides or on their belly. There is definitely nothing wrong with that until something becomes wrong. For side sleepers, there need to be enough support for the neck and shoulders (otherwise, a sore neck on the next day will sideline you from the Avengers team). Belly sleep is comfortable, I must say. However, it can hinder breathing properly because the way the body is tilted (or some people would just love smelling their pillows the whole night).
Besides, if you sleep in these two ways most of the time, you will get pretty ugly soon with wrinkles from the squishing of the face into the pillow all night. So, back sleeping is still recommended. If you are sleeping on your back, place a pillow underneath your knees to alleviate stress on your back. If you have back pain, sleep on the sides to minimize the pain and place a pillow in between your legs to create a proper hip posture. Any minimal outward placement of arms can minimize shoulder, neck and upper back pain because less muscles are activated.
Sleeping Bed
Is your mattress comfortable?
Mattresses are made from many different types of material. Different brands or companies use similar materials, with a few variation of their so called specialty trademark invention. Still, it only boils down to either soft or firm. However, the type of material used to make the mattress will make a difference in how your body temperature reacts.
If you have a hulk-like body, then probably a firmer mattress will do better in supporting your spine. But then, you might want it soft enough for the shape of the body when the hulk becomes wimpy human. Heroes who always get battered might consider softer mattresses for more cushioning for back pain.
Do you like your sleeping pillow?
If you are thinking of bringing your sleeping pillow out for a pillow fight, then it is most likely time to change a new one because you do not love it enough to treasure it. A good pillow keeps your neck in a ‘neutral’ position which reduces the probability of neck pain and helps you to get better sleep. Get a pillow with a right height to keep your neck in the neutral position (nose lining up with centre of body). There are many options like memory foam, down feathers or microbeads which are catered to the individual preference. Choose one that fits your liking and keeps your posture properly.
Is your bedsheet nice and smooth?
A nice and smooth bed makes everyone feel comfortable and luring to want to get to bed. Have you ever wonder why those reputable hotels have such nice beds? Because they use excellent bedsheets! The number of thread counts that the bedsheet has, determines the smoothness of the surface that your skin is coming into contact with. The more comfortable you feel, the easier you are going to fall asleep.
Also, get those with anti-dust mite kind. It helps a lot to maintain an allergen free environment for a good night’s sleep especially for those who have nasal or snoring problems.
Sleeping Attire
Dress comfortably is a common sense. And to do that while sleeping is even straightforward. Some people might prefer specifically night pyjamas while anything that is comfortable enough (loosely fit, cotton material) is good enough. Your sleepwear should also go with the season i.e. wear something appropriately for summer heat or more cloth for autumn. Sometimes, it can also do a big difference in wearing socks for the cold season. Keeping the feet warm helps in sleeping better.
Sleeping Aid
Eye Mask
Some people like it to be entirely dark to fall asleep (e.g. batman). An eye mask can be useful in blocking the light out entirely. It comes handy if there are no curtains or other ways to block out the light. This is especially true if you are onboard a plane or spaceship into the outerspace.
Mood Light
It is almost like the opposite of some who could not sleep in the dark and thus the invention of mood light. A light that is not too bright and sleep alluring. Some people swear by some of the mood lights which kind of give that hypnotic effect.
Aroma Therapy
Aromatic scents, as some people proclaimed, give an assuring and calm effect. Perhaps that is what they called sweet dreams. Choice of scent is important, for example anything that smells like food is going to make you hungry all night.
Music
Most people would think of classical selection to help fall asleep faster. Maybe it is the dull and boring tune that makes one tired. Others may find rock and roll to be more effective in getting their energy drained faster before tiredness kicks in. Sometimes, silence is still the best.
Sleeping Time
There is a rule of thumb which advises the number of sleep hours for different category or age of people. Also, there are recommended specific time of the day that you have to be in bed for optimal sleep. And the ideal hour to wake up to complete the sleep cycle. Well, everybody slept whatever they wanted in the past and still doing it well. However, if you are still curious to know how your sleeping pattern is, there are tools or sleep tracker apps around that help you understand more about your sleep behaviour and. It might shed some light on helping you to get that optimal sleep you need.
