How to sleep better?

You may need to "reset" your sleep patterns if you go to bed at night and don't fall asleep. Consider the following:

Attempt to clear your mind of any anxious ideas. Imagine a pleasant situation involving sleep and recreate it in your head. Assume you're relaxing in a hammock on the beach beneath the stars. Consider the sound of the waves. Do you hear additional sounds, such as the wind blowing through the palm trees' leaves? What sensations do you have (such as a warm, calm wind or the gradual swaying of the hammock)? Is there anyone else here? For a time, focus only on this scenario.

Get out of bed for a few minutes. If you have been awake for a long time, get out of bed and do something that calms you down, such as reading, listening to quiet music, meditating or doing yoga. Go back to bed after 20 to 30 minutes with the light dimmed.

Avoid phones, laptops and televisions. Bright screens can trick your brain into thinking it's time to wake up. Anything that stimulates your brain (from texting to video games) could also wake your body.

If you have difficulties falling asleep, a pre-bedtime ritual that you should follow every night will help your body calm down and relax. This might include bathing, reading, or listening to soothing music.

It will be simpler to fall asleep at night if you have healthy sleeping habits. Consider the following:

  • Every night, go to bed at the same time and wake up around the same time (even on weekends).
  • Keep the room dark and at a pleasant temperature by turning off any technical equipment. 

It is also advised to ingest the night gummies, which are made from melatonin, 5-HTP and a combination of hemp extracts to help you sleep better.

Treat insomnia the same way you would any other problem: Make a strategy to help you stay focused on the problem and achieve your goals!

Which sleeping position is best?

Is there a certain position that can help you sleep better at night? Does the position we take in bed affect the quality of our sleep?

We'll try to answer these and other concerns about sleeping position and how it affects sleep quality in this post. Continue reading if you're interested in learning more.

Proper sleeping position

Although it may seem self-evident, it is important to remember that the ideal sleeping posture is the one that helps us feel the most comfortable. We want to be comfortable and tension-free before we go to bed, so we will automatically seek out the posture that meets these requirements.

There are almost as many ways to sleep as there are individuals on the planet, but the most prevalent are face up, face down, on the left side, and on the right side. We posture our legs and arms in various ways in addition to our trunk position. As a result, some people sleep with both legs curled up, while others extend both legs or just one. The arms may also change position based on the person, dropping to the sides or taking on new positions depending on how the cushion is arranged, for example.

The most comfortable sleeping positions

Sleeping on your side, or lateral decubitus, is recommended by both physiotherapists and sleep physicians. Sleeping on your side lowers neck and back discomfort, snoring, breathing problems, and acid reflux.

Sleeping in the fetal position with legs slightly bent is the most suggested posture for a good night's rest. This relieves lumbar tension and reduces the likelihood of discomfort.

Although resting on the back or in the supine position allows the spine to relax and rest, it is a position that favors snoring, since it restricts air flow.

What does it mean to have a bad sleeping posture?

A faulty sleeping position can cause repeated awakenings throughout sleep, lowering the quality of our sleep and impairing our performance the next day. As we all know, sleep has several phases, each of which is required for it to be peaceful. If we wake up frequently and take a long time to fall asleep, we will not get the essential amount of sleep, which will impact our cognitive abilities and vigor when we get up in the morning.

Furthermore, an improper sleeping position might lead us to wake up the next day with aches and pains. Muscles might be impacted, causing physiological pain, particularly in the neck.

Some people have trouble falling asleep and toss and turn in bed "searching for the perfect position." The ideal method to sleep is to locate a mattress that is the right firmness for your body, a pillow that meets your needs, and enough bedding to keep you warm.

Once we've established these ideal settings, we'll strive to find a posture that allows us to relax more and has less places of stress. Avoid exposure to light and do not conduct chores that need mental effort when in bed (watching cell phone or television, using a computer, etc.).

In addition, it is essential to carry out the following guidelines to better fall asleep:

  • Coffee, tea, wine and cigarettes should be avoided.
  • Eat a light meal and postpone going to bed for one or two hours.
  • Exercise regularly, but avoid doing so at the end of the day, as it activates the body. Also, keep in mind that muscle relaxation is necessary for comfort.
  • Avoid long hours of sleep.
  • Maintain consistent sleep patterns, going to bed and waking up at the same time every day.