[su_dropcap style=”default” size=”3″ class=””]I[/su_dropcap]f one were to take all the many millions of people in America alone who suffered from regular sleeplessness, you would find more people unable to sleep than residents of nations like Canada and the UK. Sleeplessness is a huge problem all across the globe, and unfortunately sleeplessness is often self-inflicted.
Of course, as one might say when raising a child, there isn’t any definitive manual; and such can be said true about getting a good night’s sleep. There is no one definitive manual which, if followed, can induce a peaceful slumber and leave you awaking refreshed and renewed. There are, however, best practices and a few different bad habits out there you could avoid to improve your odds of getting a better night’s rest.
Bad Eating Habits
Although it’s fairly common knowledge now to avoid eating before bed, that rule isn’t exactly complied with perhaps as much as it ought to be. While the average person usually eats only an hour or two removed from leaving work(around 5 or 6 p.m.),the average person doesn’t go to sleep until at least five hours later. In that time, the body digests the food and your stomach begins its pangs anew. So, get out of the bad habit of eating poorly before bed and instead satiate your appetite with something better. A few pieces of kiwi, for instance, will satisfy your hunger while actually proving itself a reliable sleep aid. In a 2011 study, researchers found that adults who ingested kiwi an hour before bed fell asleep 35% faster and slept 13% longer. Not bad for a tasty fruit.
Sleeping with a Fan
It’s hard to fathom how older generations got a good night’s sleep without AC or a fan to keep them cool. But, while you might think that box fan is providing cooling relief, it’s actually impeding your sleep. Airborne pathogens, while relatively harmless in the long term, are carried on the wind and can cause enough disruption to keep you up nights. It’s also added noise and added distraction that may keep you from a peaceful slumber. Pink noise however, is a great way to get a good nights sleep. In a study done at China’s Peking University, they found that 75% of study participants reported more restful sleep when exposed to pink noise.
A Feather Pillow
They’re light, fluffy, they keep their form for a long time, and they’re incredibly popular; but according to new research, feather pillows might just be bad for your sleeping habits. According to research conducted on the subject, one common denominator among people suffering from insomnia was that they had a feather pillow. When shopping for pillows, look for for foam latex or another substance. Leave the feathers to the birds.
It’s very common for people to suffer from muscle cramps before and/or during sleep. Leg and back cramps can be incredibly painful and keep you up nights easily. However, even if the muscles don’t seize up and hurt, you can still experience tightness and tension, which manifests itself as tossing, turning, and an inability to get comfortable. To combat this, try some simple stretches in order to sleep better. Maybe trying yoga or other types of stretching can put you to sleep easier.
Avoiding bad habits can help you sleep better, by eliminating those obstacles to sleeplessness, particularly the ones that are self-imposed. By considering these factors you might find yourself getting a better nights sleep.
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