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Long falling asleep, tossing and turning in bed, frequent waking during the night, unpleasant getting up into a new day – these problems are not uncommon nowadays. Our lives are accompanied by a lot of stress, work, an overload of various duties or, for example, complicated relationships that keep us awake.
Allowing yourself a calm and quality sleep is becoming increasingly difficult
Experts recommend sleeping at least 8 hours a day, but of course this is individual. Some people only need 5 hours, others need 10. Either way, giving yourself enough time for sleep can sometimes be difficult due to obligations.
Back pain – a hugging pillow and other tricks
One of the most important things for a good night’s sleep is a quality mattress and pillow. You definitely shouldn’t skimp on these items. For neck pain, choose the so-called cervical pillow. If your shoulders hurt, even though you have a quality pillow, treat yourself to an extra little pillow – for cuddling. Hugging a pillow will put your shoulders in the right position. You’ll notice the difference in a few days.
For back pain it is also recommended to sleep on your stomach, which unfortunately may not be comfortable for everyone. Use an additional, preferably quality, pillow – if you sleep on your back, place a pillow under your legs/under your knees. When you sleep on your side, put a pillow between your knees.
No white light before bedtime
The sleep hormone melatonin is produced by the body as soon as it gets dark. TV, computer, mobile and lighting with white light confuse your body. The organism assumes it is still daytime, so it does not produce enough sleep hormone and you can’t fall asleep. Many scientists are already studying this problem and there are several gadgets available on the market – lamps with a night mode, glowing blue or red, glasses with a red filter; on newer mobile phones you’ll already find a red backlight function suitable for the evening.
What else to focus on?
In the evening hours you should avoid caffeine and exercise. Meditation and yoga, on the other hand, are appropriate. There are also very simple breathing exercises for better falling asleep, for example the 4-7-8 method. A regular routine is important, so try to go to bed and get up at approximately the same time, even on weekends. Keep the bedroom well ventilated and maintain a relatively low temperature. If you suffer from heartburn, avoid irritating foods at dinner.
