Sleep might be the ultimate form of rest that we need to recharge. But as with many things in life, attaining this blissful state is often easier said than done.
“We all have evenings when we find it hard to fall asleep or we wake up in the night.
Good-quality sleep makes a big difference to how we feel, mentally and physically,” the British government’s National Health Service or NHS said.
While the pandemic and the uncertainty left in its wake and other causes might make us toss and turn all night, getting quality shuteye is still possible if you take a number of steps, including these following tips.
Sleep experts maintain that a consistent sleeping pattern helps get quality slumber. “If you can wake up, wind down and go to bed around the same time each day, it will really help…your sleep routine starts before you actually get into bed, so build in time every evening to wind down,” the NHS suggested in its website nhs.uk. The NHS also recommended “reading, gentle stretches and meditation” to unwind.
WebMD.com urged a rethink of daytime naps. ”If you have to snooze while the sun’s up, keep it to 20 minutes or less. Nap in the early part of the day,” the website said. The healthline.com website also found that “regular naps that are long [at least 2 hours] and late may lead to poor nighttime sleep quality and even sleep deprivation.”
Physicians and other health experts have long noted the links between exercise and quality sleep. “Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone,” according to healthline.com. “It’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep.”
The time of day is equally vital. “Working out early in the morning appears to be better than working out later in the day,” noted the website.
Watching what you eat or drink is equally vital. While coffee in the morning might provide a caffeine boost, getting a cup of joe later is not advisable. “As soon as the clock strikes noon, avoid caffeine in foods and drinks. Even small amounts found in chocolate can affect your ZZZs later that night,” said WebMD.com.
healthline.com noted that caffeine is not the only problem foodstuff. “Research has shown that high-carb meals may be detrimental to a good night’s rest,” according to healthline.com. “A review of studies concluded that though a high-carb diet can get to
you to fall asleep faster, it won’t be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep.” health.com suggested eating high-carb meals “at least 4 hours before bed,” to give you enough time to digest the food.
Whether you sleep on your back, stomach or side, you might be aware that a good sleeping posture can make or break quality sleep. Yet healthline.com has revealed that some postures are better than others.
“Traditionally, it was believed that back sleepers had a better quality of sleep. However, research has shown that [sleeping on your back] might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea, and snoring,” said the website. “The side position seems to be linked to high-quality sleep.”
However, WebMD.com suggested that back sleepers “tuck a pillow under your knees to ease pain.” Other tips highlighted by WebMD.com include using a pillow that is “the right size - not too fat and not too flat - to support the natural curve of your neck when you’re resting on your back.” The website also suggested that you “don’t crane your neck to watch TV,” among other ways to maintain good posture before bedtime.
The NHS highlighted the need for managing anxiety to get quality sleep. These include “talking to someone you trust and switching off the news,” to making a to-do list for the next day and “reframing unhelpful thoughts.” Other recommended methods include “confronting sleeplessness” by not forcing yourself to sleep, as well as relaxing activities such as listening to music. healthline.com, on the other hand, urged focusing on staying awake, a technique known as “paradoxical intention.”
Shutting off smartphones, TVs and other gadgets are also recommended. “Electronic devices emit blue light, which has been found to suppress melatonin. Using these devices also keeps your mind in an active and engaged state,” according to healthline.com. The website also urged you to “consider blocking the blue light with eyeglasses or a screen filter” if you have to use the devices in the evening.
Conclusion
Getting quality sleep can be a challenge, as we face pressures stemming from the Covid-19 pandemic, our dependency on electronic gadgets, and our craving for our favorite foods. But King Koil has the bedding and other goods that can help you overcome these challenges. These include use of 7-Zone Talalay Embrace in our mattresses to ensure thorough, effortless support for your spine.
Our line of pillows, such as the Nano Fiber, is ideal for back sleepers due to its soft fiber and silicon filling..
The King Koil Supreme Lofty Pillow is suitable for side sleepers due to its high loft and soft support, qualities enhanced by its Suprelle Inside with Germany Technology provides superior loft and easy to refluff. It is adaptively adjusted corresponding to head weight and position and gives maximum comfortable sleeping experience with longer durability.
The Signature Goose’s thin, soft size, while the contours support your neck’s natural curves make them compatible with stomach sleepers.
Whichever one of these quality products that you will use is a matter of choice. What is for certain is that these items and the aforementioned tips that were mentioned are a surefire combination to attain quality sleep.
