Common Sleep Issues and the Simple Ways to Overcome Them

We all know how important it is to take responsibility for our own health. That is why we put so much work into exercising and eating well. Unfortunately, despite these efforts, there is one aspect of our lives that often lets us down—sleep. Indeed, there are numerous issues that people typically experience with their sleep which can begin to impact their overall physical and mental health. The good news is you can learn useful tips on how to fix them.

Stay Cool

Did you know that many people report that the temperature of their bedroom can have more of an impact on their sleep than noise? Indeed, achieving the right temperature in your sleep space is vital if you want a restful night. This means it is best to avoid getting too hot at night. With this in mind, opening windows, using fans, and keeping curtains closed to maintain a cooler temperature in the bedroom is a good idea. You may even wish to try cooling products like ice towels or gel pillows to help you keep your body cool at night especially if you live in a hot and/or humid climate. Some people even bag up their sheets and pop them in the freezer for a few hours before bed to get the desired effect.

Invest in Maximum Comfort

As we spend at least a third of our lives asleep, investing in the most comfortable bedding, mattress, and pillows is a smart idea. Comfort is essential for good sleep, and the type of mattress and pillow you use can have a great deal to do with how well you sleep. This is because you need to select the right kind of mattress and pillow that offers the right level of support for the position you sleep in. For example, those sleeping on their backs can make do with softer pillows and mattresses which provide less support. This is because back sleeping means a larger area of the body comes into contact with the pillow and mattress so it doesn't need to be as firm, as less support per square inch is required to keep your body and neck aligned. However, for those sleeping on their sides, the body area that is in contact with the pillow and mattress is much less. This means the mattress and pillow you use needs to be much firmer (and so supportive) because there your weight will be distributed over a smaller area, and this can lead to stress on the joints and muscles that can not only cause stiffness when you wake up but indeed wake you up in the night due to pain. The good news is that replacing your pillows and mattress isn't as hard as it used to be because you can now order a mattress online to be delivered to your home in a box. You can also find a wide range of pillows designed especially for the way you sleep (back, side, front) as well as ones with added options such as ergonomic neck support and adjustable fill allowing you to make them as high or low as you choose.

Take a Supplement

If you are struggling to get to sleep, then a supplement can be a good choice. In particular, melatonin is known to signal the brain when it's time to sleep. Those using melatonin often report that they sleep better, fall asleep faster, and have better energy levels the next day. However, melatonin is something you should think carefully about before using as it's not suitable for everyone. For example, there aren't too many studies on how it affects children and it has been known to change brain chemistry, so checking with your medical professional before you use it is always a good idea. Melatonin is not freely available in all locations either, as in some countries you will need a prescription to get it. Of course, this isn't an issue you need to worry about with many herbal supplements that promote better sleep. Indeed, taking herbs to improve sleep quality is a long-held tradition, and the good news is some herbs in particular like Mimosa and Valerian root can be incredibly effective in helping getting to and staying asleep.

Say Bye-Bye to Booze

Many people think that a drink in the evening can help relax them and thus improve their chances of a good night's rest. Unfortunately, this is not the case because drinking alcohol in the evening often does far more harm to your sleep quality than good. Just some of the effects of drinking alcohol before sleep can include disruption of your circadian rhythms and a greater chance of sleep apnea. To that end, steering clear of alcohol before bed whenever possible is the best approach.

Skip That Bedtime Drink

It's not only alcoholic drinks that can disrupt your sleep either, it's all liquids consumed close enough to the time you head to bed. Of course, drinking enough but not too much is quite a delicate balance, and it's important that you stay hydrated throughout the day. However, avoiding liquids 1-2 hours before bed is recommended.

Get Checked for Serious Sleep Issues

Last of all, if you are struggling to fall asleep or stay asleep, it is well worth getting checked out by your doctor for any underlying issue or related health condition that could be at the root of your problems. If you are interested to see if you have sleep apnea, you can do this quick quiz Do I Have Sleep Apnea Quiz at sliiip.com. It is not fool proof, but it will give you an idea if you have an issue that will need a sleep doctor. Don't worry, most insurances cover sleep treatment so you don't have to pay out of pocket.

Common sleep issues including apnea can often be rectified by lifestyle changes, using an apnea machine, and in some cases surgery. Sleep movement disorders like restless leg syndrome are also common with treatments available, so don't suffer in silence and sacrifice your sleep—seek help today.