Having trouble sleeping? Improve your sleep hygiene. Sleep in a cool, dark room. Avoid sleeping in the same position for too long. And get enough REM sleep. These are some of the most basic sleep hygiene tips. Follow these tips to improve your quality of sleep better. And don’t worry if you can’t afford to change your sleeping habits overnight. Just remember that there are many ways to improve your sleep quality without spending a fortune.
Improve Your Sleep Hygiene
The concept of sleep hygiene refers to healthy habits and environmental factors that affect a person’s quality of sleep. Sleep is essential to our physical and mental health, and poor quality sleep can negatively impact our quality of life. Sleep hygiene is a lifestyle change that can improve your sleep and improve your overall health. The human body’s internal clock plays an important role in the alternating sleep and wake cycles. Most bodily functions are synchronized to this 24-hour physiological clock, so working with your body’s clock is crucial to a quality night’s sleep. In case where you prefer to find out effective information about healthy sleeping, you must sneak a peek at krasnesny.cz website.
Proper sleep hygiene begins with the bedroom environment. A serene bedroom can help you relax and fall asleep. The mattress and bedding are essential to getting a good night’s sleep. And make sure you choose comfortable, high-quality bedding that matches your sleep habits and your preferences. In addition to changing your sleep environment, a regular exercise routine can help you get a better night’s rest. And remember to avoid caffeine, alcohol, and heavy meals before bed.
Avoid Sleeping in the Same Position for Too Long
It is recommended that people not sleep in the same position for too long for health reasons, especially those suffering from OSA. Women in their third trimester are advised to avoid sleeping on their back. Changing position requires some time and effort. If you have been sleeping in the same position for years, you may need to buy a new mattress that will support your side sleep. You may also need to purchase a pillow that contours to your body shape.
Studies have shown that sleeping on the same position for too long can cause neck and back pain. It may also cause obstructive sleep apnea and increase the amount of toxins that filter out of the brain. While sleeping on your side is more comfortable, it may cause other problems such as back pain and shoulder pain. Experts recommend sleeping on your back on alternate sides so that the pressure on your neck is lessened.
Get Enough REM Sleep
While we may not realize it, getting enough REM sleep is essential to the cognitive process of our brain. It’s when our brain compiles data and turns short-term memories into long-term ones. Studies show that not getting enough REM can have long-term negative effects on our brain health. REM sleep is a specific phase of sleep, occurring several times during a typical eight-hour sleep cycle.
Studies suggest that the human brain requires about twenty to twenty-five percent of its total sleep time in REM. That means that the normal amount of REM sleep is about 90 minutes per seven to eight-hour sleep cycle. However, this percentage drops with age and can be as low as 50 percent in infancy. Sleep deprivation is especially detrimental for the brain, which is responsible for learning and memory-making.