Category Archives: Adult Sleep

3 Things That Could Be Ruining Your Sleep

Please Enjoy this Partnered Post

There is nothing more important than getting a good night’s sleep, but not everybody manages to wake up in the morning feeling refreshed. Yet the average person spends 25 years asleep, so why not make sure that you’re sleeping well, too? You could be having problems that are easy to solve; below we’ve gone through a few of them, so that you can make the changes required to feel healthier, and you can look forward to waking up feeling refreshed. So get ready to have some coffee-free days (well, we can’t promise that).

Image credit

Is your bedroom the sanctuary it should be?

There are many ways to make your bedroom more relaxing, and subsequently a better environment for sleeping. You can do this by making sure you have some good blinds or curtains, preferably the blackout kind, so that it’s dark enough to relax. Tidying your room could also have better impact than you think; a decluttered room will help to create a decluttered mind, which will help you to chill out, stress-free. Another mistake to make is treating your bedroom as a dining room; don’t eat in bed, and try not to spend excessive amounts of time in there either!

Are you drinking alcohol before you go to sleep?

You may think that alcohol helps you to fall asleep quicker, but the quality of sleep simply isn’t as good. This could mean that if you drink a lot (or even a little) before you go to sleep, you’ll be more likely to be tired the next day, and you won’t be concentrating as well as you usually would. It can also lead to sleepwalking – and sleep talking – which will likely disturb the sleep of your family, and lead all of you to be feeling the effects in the morning. There are many programs out there explaining how to quit drinking, if you’re finding it difficult to resist a nightcap.

Image credit

Is your mattress the wrong one for you?

You may not realise it, but your mattress could be the thing disturbing your sleep. If you’ve developed a health problems over the last few years, such as arthritis, you could find a mattress that is more suited to your needs than the one that you currently have. Instead of waking up in the morning with a great deal of pain, you could purchase something that really allows you to relax, and wake up feeling ready for the day. Even if your health is fine, your mattress could simply be old and uncomfortable, and getting a new one may be a good investment.

The above ideas are only a few of the many options that you could consider to try and improve your sleep, and it’s worth testing out everything that you can if you feel like counting sheep just isn’t cutting it. So put down the alcohol, start decluttering and cleaning your bedroom, and consider whether your mattress is the thing that’s really coming between you and your eight hours. Get ready to feel relaxed in 3… 2… 1.

 

6 All-Natural Ways To Get Rid Of Headaches And Sleep Better – Guest Post

Please enjoy this wonderful guest post! – Michelle

A throbbing headache is a real nuisance and can even put you out of action for a few hours. The obvious answer is to take a painkiller, but there are loads of natural remedies you can try instead. They’re cheap, quick, and effective. At least one of them is bound to work for you.

  1. Yoga: We all know that yoga is one of the most relaxing activities out there, and it’s a powerful headache cure. The combination of deep breathing, muscle relaxation, and improved circulation is a winning recipe! Research published in the International Journal of Yoga shows that it can even help treat migraines.

Try this: Sit on the floor or in a chair. Straighten your spine and lengthen your neck. Position your right hand on the left side of your head, just behind your ear. Apply gentle pressure and tilt your head to the right. Hold the position for around thirty seconds then repeat on the other side.

  1. Other types of exercise: Almost any type of workout can cure a headache. Even a brisk walk will help. Research shows that when you exercise, your body releases all-natural painkillers called endorphins. Movement also helps stretch the muscles in your neck and back, which eases tension headaches. Add uplifting music for an extra stress-busting effect.
  2. Self-massage: Professional massage, especially if you get it regularly, is a good way to treat and prevent headaches. Unfortunately, not many of us can afford to pay for our own 24/7 masseuse! Luckily, you can learn to ease pain yourself.

Try this: Place your thumbs near your ears, on your cheekbones. Apply pressure to your temples using your fingertips. Apply more pressure – but not to the point of pain – and rub in tiny circles along your hairline. Do this for a few minutes.

You can also try some DIY reflexology. Reflexologists believe that our feet contain a map of our bodies. Stimulating pressure points on the foot can help relieve pain. Rub these three pressure points to relieve headaches:

  • The outer edges of the top of your feet, halfway between your smallest toe and your ankle;
  • The area between your first and second toes;
  • The lower half of your big toe.

Press on each point for approximately 60 seconds.

  1. Water: Do you drink enough water? It sounds silly, but lots of us actually forget to stay hydrated. The bad news is that even mild dehydration can give you a nasty headache. Get at least nine glasses per day and stay away from dehydrating drinks like coffee and alcohol. Don’t forget that food contains water too. Stock up on cucumbers and watermelon!
  2. Magnesium: According to natural health experts, taking 200-600mg magnesium every day can prevent headaches. It lowers levels of chemicals in your brain that transmit pain signals.
  3. Aromatherapy: Essential oils relieve tension, improve blood flow, and reduce pain perception. If you have a headache, simply smelling the right essential oil can help you feel better within minutes. Here are a few of the most popular:
  • Lavender: Scientific research shows that sniffing lavender oil helps 71% of migraine sufferers feel better. Put a few drops on a tissue and inhale for around 15 minutes.
  • Peppermint: You might think peppermint is energizing rather than soothing, but it quickly gets to work on headaches. Dilute it with a carrier oil and rub a few drops on your forehead and temples. (Remember, never apply undiluted oil to your skin.) It will soon stop that uncomfortable throbbing feeling.
  • Rosemary: Rub it onto your skin to melt away muscle tension in your head, neck, and shoulders. Rosemary is also good for promoting healthy sleep, so it’s perfect to apply just before turning in at night.
  • Eucalyptus: This oil is a fantastic decongestant, so it’s perfect for sinus headaches. It quickly opens up nasal passages and encourages detoxification.

With so many natural treatment options around, you don’t have to live with headaches. There’s plenty of scientific evidence that these remedies are safe for most people. However, if your headaches are severe or you notice any other symptoms, make an appointment with your doctor. When it comes to your health, it’s always best to err on the side of caution.

 

Author Bio

Clara Masters

 

 

 

 

 

Clara is an entrepreneur and content marketer. In a former life, as a corporate business executive, she relied on yoga, reflexology and other alternative practices to fight stress, anxiety and find balance. At Massageaholic.com she’s on a mission to bring massage therapy closer to those who want to live a balanced, healthy life, connecting body, mind and spirit. You can follow her on Facebook and Pinterest.

How I Stopped Needing the TV On To Fall Asleep

The most popular post on my blog is one with information on how to stop sleeping with the tv on, and I wanted to let you know how I managed to learn how to fall asleep without the television on.

I wonder if the sleep timer function on televisions was the biggest detriment to ideal sleep hygiene until smartphones came along!  That is probably when I started sleeping with the television on, in high school sometime when I had a tv with a sleep timer.  (Yes I’m fairly old so I actually remember when tvs didn’t have sleep timers, or in fact remotes!).  Anyway, I slept with the television on until probably around 5 years ago, and let’s just say that was quite a bit of years of not knowing how to fall asleep unless a tv was on in the room.  Even when my newborns were sleeping in the room I would have the tv on.  My husband pointed out that it probably wasn’t the greatest thing since even with eyes closed you could see the bright lights flickering.

So what did it?  How did I stop leaving the tv on?  I actually started doing some meditation, and with meditation you start concentrating on your breathing.  Also my husband started going to sleep earlier than I did and so I didn’t want to come to bed and turn on the tv when he was already asleep!!  So that pushed me into learning how to fall asleep without noise, and that’s when I turned to meditation.  Well really just concentrating on my breathing.  When I had something to focus on, it was easier to fall asleep.  And really that’s what the tv was doing for me.  It was giving me something to focus on when I was trying to fall asleep.  I also now sleep with paper and pen next to my bed so if I do start thinking of something I can write it down.  (Like last night I started thinking about writing this post)  This makes it easier for me to fall asleep too.  And the last thing is we now sleep with white noise on.  Again, the white noise just gives my brain something to focus on while I’m trying to fall asleep.

It’s not always easy and there are times when I think about turning the tv back on.  But then I also know that I will ultimately be up later since it’s probably I’ll find something I actually want to start watching.  Plus now I know that the light from the television can cause my body to stop producing melatonin, a calming hormone that helps us fall asleep.  So I’ll definitely be up later than if I just concentrated on my breathing and worked on falling asleep.

One other thing I do before going to sleep is think of 5 things I am thankful for.  This ends my day on a positive note, and helps me be in a more positive mood to fall asleep.

Do you sleep with the tv on or did you used to?  I’d love to hear what worked for you, or if you are still working on turning it off.

And here are some other links to posts that may interest you:

Review of Marpac Dohm White noise machine – a great way to replace noise from the tv

Sleeping with the tv on – the original post I wrote about this topic

Adult Sleep Tips – Tips to help you sleep

Sleep Leaving You Tired? Go All Sherlock On The Issue By Considering These Causes

Please Enjoy this Partnered Post

Sleep. It’s a wonderlands of modern science. While we know more now than ever before, there’s still a whole lot we don’t understand about our sleeping habits. And, that can be frustrating, especially when you encounter issues.

And most of us do, at some stage, encounter issues. Sometimes, the reasons are obvious. For instance, not getting enough sleep could lead to severe health issues. Equally, waking up due to an uncomfortable mattress is an evident problem. And, for the most part, these issues have easy fixes. Go to bed earlier, or replace your mattress. There’s nothing complicated about that, right? But, at other times, things aren’t clear-cut. Take, for instance, an issue that plagues more of us than you’d realize. What happens if, despite full night of sleep, you’re still tired ALL THE TIME?

via GIPHY

It may sound strange, but it’s a regular occurrence and can boggle the mind. No matter how much sleep you get, you can’t shake that droopy eyelid feeling. And, that can become a problem if you aren’t careful. You don’t need us to tell you that falling asleep at your desk isn’t the best  impression. But, how can you deal with the issue when there’s no apparent reason for it? By getting your detective hat on, of course. Remember; no matter how obscure, there’s got to be a clue to your problem somewhere. And, we’re going to look at a few leads to help you solve the mystery.

The clue is in the time?

We’re told, time and again, that we’ll suffer if we don’t get enough sleep. And, the majority of us have some experience to back that fact. So, we make sure to get at least 8-9 hours a night. Shouldn’t that serve us well? Evidently not. And, for a good reason. The unfortunate truth is that getting too much sleep can leave you as tired as not getting enough. A perfect example of this would be when we have a lie in. Have often do you wake up feeling groggy and exhausted after sleeping an hour longer than usual?

For the most part, this happens because oversleeping throws your body’s natural rhythms. Strange as it sounds, your body prepares energy reserves for the moment it’s had enough sleep. If you then keep sleeping, your cells will get a little confused. Strange, we know, and you can find out more about that here. But, the fact is, too much sleep can leave you fatigued, especially if it’s a new thing.

Picture Credit

So, start setting your alarm earlier and see how it serves you. Bear in mind that suddenly making a significant change could leave you feeling even worse. To avoid that, change the time by ten minutes a week until you reach a level which works for you. Before you know, you could be waking up fresher than a slice of lemon.

You’re not sleeping as well as you think

This is crazy, right? If anyone knows how well you sleep, shouldn’t it be you? Absolutely. But, that doesn’t mean this is always the case. In reality, it’s possible you aren’t getting as much sleep as you think. The main reason for this is a condition called sleep apnea, which leads to your stopping breathing at intervals in the night. Whenever that happens, you will wake out of deep sleep, but may not be aware of it. Do that ten times in one night, and it’s no wonder you feel like you’ve been hit by a train come the morning.

 

And, sleep apnea isn’t the only condition which can lead to this happening. Other issues, such as dull aches and pains, can also be to blame. For example, a bad back could briefly wake you up each time you roll over. In that instance, a new mattress might be your best bet. Equally, dull pain in your side could cause you to sleep lighter than usual. In this instance, something like appendicitis may be your problem. If you think that’s the case, look into appendix location or contact a doctor. Either way, you need to make a change if you want to sleep through any time soon.

And, the reasons don’t end there, either. Last on the list; it’s worth considering your behavior before bed. Drinking a nightcap before hitting the sack, for instance, could be your problem. It may help you get to sleep fast, but studies reveal alcohol-induced sleep is light and disruptive. And, that alone would explain your tired state come morning.

 

5 Helpful Tips for Buying a New Mattress

Please Enjoy This Partnered Post

Did you know that you spend one third of your life sleeping? That makes it reason enough to put considerable thought and homework in before getting a mattress. Purchasing a mattress is a bigger investment than a lot of other ones you’ll make, since it not only involves monetary but health interests. Your salesperson isn’t the only person who’s word you need to trust, which is why here are a few tips to be absolutely sure of your mattress choice.

1. Look out for Allergies

For the longest time, allergies have aggravated during seasonal climax, because of the non-availability of hypoallergenic bedding. This is luckily not a problem anymore. If you suffer from a certain kind of allergy, hypoallergenic mattresses are a blessing for you. These mattresses are made from hypoallergenic materials and keep allergens at bay from you.

2. Firmness Level

There is no rule of thumb when it comes to selecting your mattress based on its firmness level. One can possibly not follow a one size fits all approach since all of us weigh differently, sleep differently and suffer from different medical conditions. However, there still are a few pointers you must keep in mind to select the right mattress for yourself. If you weigh light and sleep on your sides then go for a soft mattress that molds according to your body’s position, since this sleeping position already relieves pressure off your spine.

If you sleep on your back, then a firmer mattress would be ideal for you since it keeps your spine from sinking into the mattress and keeps you comfortable through the night. Experts at Review.org talk about technical aspects of mattresses in detail.

3. What Size Should You Get?

The answer to that question depends upon your bed size, your need and definitely your room size. If you’re simply replacing the mattress (and not the bed), then you will need one that is the same size as your bed. Changing your bed along with the mattress gives you the liberty of choosing from a variety of sizes. Your bed doesn’t necessarily have to be the typical king sized for the master bedroom, which depends on the size of your bedroom. If it’s just you and your spouse, you can bring in a queen sized mattress/bed too which takes less space and leaves room for other furniture in the room as well.

4. See What’s Medically Best for You

Don’t get talked into what the salesman has to say. Sure, they know technicalities better, but your health comes before everything. Lucky for you, special mattresses for arthritis patients are now commercially available. These mattresses prevent buildup of pressure points along your hips, shoulders and joints, ensuring a good night’s sleep. Secondly, these mattresses are built in a way that keeps your spine in its natural alignment, relieving you of the pain in the morning.

5. Return Policy

You might’ve been told that you can test a mattress on spot, but that is definitely not long enough to decide whether that mattress will last the next decade or more importantly, if you will be able to adjust to it. Therefore it is important to check for warranties and the return policy. Most retailers give comfort guarantees which allow you to replace the mattress within a certain time frame if you’re unable to adjust to the new mattress. Make sure you get one such warranty or a money back guarantee to secure your investment.