Category: Sleep

Sleep

4 Sleeping Habits for a Healthier You

woman sleeping holding pillow

It is common in today’s society some have to fight insomnia and other sleep problems. Within this article, we will discuss some habits you should adopt to make sure you’re obtaining the best night’s sleep.

Build a Cozy Bedtime Routine

sleeping woman on bed

You may want to consider installing light curtains to keep your bedroom dimmer. Naturally, what you should know is that there are other things that could help your body relax and sleep well. It might be difficult for some who work overnight and sleep all day. If you find that your environment is too quiet, you can turn on a fan, or you can listen to slow music that can help you fall asleep. 

Be Consistent on Your Sleep Schedule

Once you organize what time you want to go to bed, it is important that you sleep at exactly the same time every night. Yes, that includes times when you’re on holiday. If your bedtime routine includes freshening up, flossing and brushing your teeth, you should make sure you take the time to do so. You also must be consistent on waking up at a specific time.

Stop Unnecessary Habits

two person eatingKeep away from heavy meals when you know it’s already bedtime. Do your best to stay steady on time for your meal so there will be time for your body to digest, at least 5 hours before bedtime.

Speaking about food and drinks before going to bed, you should also avoid drinking coffee at least 6 hours before your scheduled bedtime. Soda, Chocolate Ice Cream or Coffee has too much caffeine that will give you a hard time sleeping. Decaf Coffee is also not advisable because they are not totally caffeine-free.

If you are really having a hard time falling asleep for 30 minutes, It is better to get out of bed until you are sleepy enough and try again. Instead of tossing and turning around on your bed, forcing yourself to go to sleep even if you’re not ready, you can try listening to music or watching television, reading a book or perhaps practicing breathing and meditation techniques elsewhere. If you find it difficult to stay awake and after your eyes feel heavy, that’s the time you should put your head down and go back to the bedroom.

Avoid keeping your mobile phone, desktop computer or mobile devices at reachable by hand because they are the world’s biggest distraction. The screen keeps your mind busy, and it’s too easy to get lost out of time reading social news and monitoring through publications and videos.

Start Eating Healthy

Combining the right nutritious diet with daily exercise will not only help you feel better but will also increase your chances of getting the best night’s sleep every day. Some of a few healthy foods or drinks that may help you sleep easier are Bananas, Cherries, Oatmeal, Almonds, and Tea (Chamomile Tea). In addition to just helping you fall asleep, these foods can also help rejuvenate your skin.…

Sleep

How To Prevent Snoring

sleeping man

Snoring is having difficulty in breathing while sleeping. There are two types of people who snore, those that snore with their mouths open and those who do it with their mouths closed. There are more than 45% of adults who occasionally snore. It can cause some problems especially in marriage where it can lead to a couple sleeping in separate bedrooms because one partner cannot stand the other partner snoring.The following are ways that can help prevent snoring.

Ways to stop snoring

Diagnose your type of snoresnoring illustration

There are two types of snoring, with the mouth open and with the mouth closed. Closed mouth type of snoring indicates that the person’s tongue is the cause of the snore. This type can be prevented or stopped by simple lifestyle changes and exercises. Open mouth snore is usually caused by the posture of sleeping or sinus trouble, once these issues are sorted out, the snoring usually disappears. A further investigation should be conducted to stop snoring completely.

Avoid things that worsen snoring

Taking alcohol, fatty foods, coffee and sleeping pills should be avoided because they make the neck and throat muscles relax causing the air path to block. Fatty foods and large amounts of food preventing air from passing up the diaphragm. One can also consider losing weight as fatty tissue at the back of the neck or throat can cause one to snore. Smoking can also be a major reason when it comes to snoring. It’s a common thing to find that smokers more often struggle with snoring.

Change your sleeping position

sleepingLying on the back facing up increases snoring as the base of the tongue collapses to the back of the throat making the person snore, sleeping on the side helps prevent snoring as the air path remains open. Inclining the bed so that the head is higher than the rest of the body may also prevent snoring by opening up the airway, if the snoring continues regardless of these remedies then seek advice from a doctor.

Practice singing

Vocal and instrumental practice that may be helpful to people who snore as it strengthens the throat muscles making them firmer therefore not blocking the airway. Singing with a loud tone helps strengthen the neck muscles too giving you a sound nights’ sleep. If for some reason you are not into singing, then sticking your tongue out as far as possible can be a good way to exercise to prevent snoring.

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