Do you toss and turn in your bed, when actually all you want to do is fast asleep? These are definitely the early signs of insomnia which may gradually increase to insomnia, anxiety, depression, and various mental and physical issues.
However, with the right approach and tried and tested techniques you may get the deep sound sleep that you dread. It is believed by studies and research that relaxation and proper routine have a positive impact on the body, mind, and soul of the person. So by reducing anxiety and stress, a person can have that peaceful sleep, one desires.
Techniques for better sleep
The experts state that the tips and techniques for better sleep may take time but once practiced regularly they will surely show results. Also, there are no thumb rules, it can be changed and adjusted according to person to person. Below mentioned are some of the techniques for better sleep:
- Naps for sleep deprivation
When you need extra rest after the tiring routine or due to lesser time to sleep at night, opt for a shorter nap during the daytime. But ensure that the nap is lesser than 20 minutes or else it may affect the night-time sleep. Power naps boost performance, mood, and alertness. However, naps too late in the day may lead to disorientation and grogginess and should be avoided. For maximum benefits, take a nap in a cool and dark room if possible.
- Check on neck pain and low back pain
Acute and chronic neck pain or lower back pain may result in sleepless nights or disturbed sleeping. So to have a sound uninterrupted sleep, it is a must to keep a check on such pains. The lower back pain can be reduced by sleeping on the sides or by placing a pillow between the knees. The mattress should also be supportive and also practice some bedtime exercises to support the back.
A similar case is with neck pain. It should be ensured that a correct posture is adopted while sleeping to keep the neck in a neutral position. This help of a pillow with appropriate height and with memory or feather foam can be the correct option to choose. The neck gets molded along with the shape of your body. Sleeping on the stomach should be avoided to avoid twisting of the neck and pressure created on it.
- Allergy proof mattress and blanket
Many people are allergic to dust mites and it may cause coughing, sniffling, sneezing, etc. This leads to interference in sleep. So ensure that all your sleep time equipment such as bedding, pillows, mattress, blanket are allergy-free or dust mite free. This can be done by encasing mattresses, zippered pillows, etc. Try to change the bedding once every weak and wash it with appropriate temperature water. Try to keep pets away from the bedroom to lessen the exposure to dander and fur.
- Nighttime snacks
Some foods eaten during the evenings do have an effect on the sleep routine. Such food includes citrus fruit, caffeine, alcohol, carbonated beverages, fried, heavy and spicy food. Heartburn and indigestion may have an impact on sleep as well. Therefore it is recommended to consume light and easily digestible snacks in the evenings. Also, food should be consumed before one hour of bedtime.
If these techniques do not help and you suffer from chronic and acute sleeplessness, then buy sleeping pills UK in consultation with your doctor. You may also need to undergo certain treatments and routines to be followed as prescribed by the doctor. However, it is very important that whatever routine you follow, go for it regularly.