Showing posts with label sleep better. Show all posts
Showing posts with label sleep better. Show all posts

Sunday, January 12, 2014

How to Stop Snoring - 10 Tips For a Better Night's Sleep

5:00:00 AM
If you have a history of snoring, then you will know how important it is to get a good night's sleep. With the help of these stop snoring tips you can get a better night's rest and so can your bed mate.
1. Avoid drinking alcohol before bed. It causes your muscles to relax too much, and increases the chance of your airway getting blocked.
2. Try to sleep on your side or stomach instead of your back. If you tend to roll onto your back, try sewing a tennis ball into the back of your PJs.
3. Don't eat right before bed, especially big meals. A full stomach can press up on the diaphragm and make breathing more difficult.
4. Quit smoking. Smoke irritates the lining of your throat and makes it swell up. If you can't quit, try avoiding cigarettes before bedtime.
5. Try losing weight. Weight loss alone will reduce snoring in many people.
6. When snacking in the evening, avoid dairy products which can build up mucous in your throat.
7. Raise the level of your bed. By making the head of your bed higher you can reduce your snoring.
8. Try using a humidifier when you sleep. Some essential oils also help open up your airways so that you snore less.
9. Buy some anti-snore nasal strips. These work by opening your nostrils and your airway, reducing the effort to breath at night.
10. Try using a stop snoring mouthpiece that will reposition your jaw to increase airflow into your lungs.
Don't forget to talk to your doctor about other snoring remedies. There are some treatments that must be prescribed in order to work.

Sunday, May 5, 2013

Sleep: 10 Ways to Get a Good Night's Sleep

5:46:00 AM
Sleep - are you getting enough? For some people, enough is four to six hours. Other people just don't feel right with less than eight hours. People need more or less sleep at different phases in their life. Women may need more or less sleep at different phases of the month.
The simplest way to tell if you're getting enough is by noticing every morning - do you feel rested? Do you wake up without an alarm clock and feel ready to get right out of bed and start your day?
Not getting enough sleep is one of the most direct ways that we self-sabotage our success and well-being. When we are better rested we not only feel better, but are calmer, smarter, more rational, nicer to be around and we look better. Why wouldn't we choose to have that every day??
1. Set the Stage - turn off the computer and television at least one hour before you'd like to fall asleep, and turn on some music that you find relaxing. Test what your stereo system will do when the recording is finished - does it SNAP! or does it "wrrrr" - this will make a difference as you're drifting off. My CD player makes a very soft "wrrrr" noise (though I honestly can't remember the last time I was still awake when the CD was over).
2. Music without words - words can provoke and direct your thoughts more than instrumental music or pure vocal sounds.
3. Music with natural "breaths" - music where the soloist takes natural pauses to breathe can help you to slow down your own breath - try flute, other wind instruments or voice (either with no words or words in a language you don't understand).
4. A good book - For bedtime reading, try to stay away from material that gets you thinking about things you deal with during the day. Magazines or stories that distract you from your own life may help you to drift into sleep.
5. Imagery - If you find that your mind is racing when you are trying to sleep, picture a viewpoint where you're traveling down a road. See your thoughts as signposts that you're passing. Concentrate on letting them pass right by.
6. Progressive muscle relxation - Imagine that a ball of light is traveling along your body, beginning at the top of your head, going down to the tips of your toes, and then coming up again. As it passes your muscles, they fill with light and relax.
7. Take a nap - If your sleep has been interrupted or there've been unavoidable late nights, an afternoon nap can help you catch up. Experts advise that naps should be taken earlier in the afternoon, rather than later, and that we should keep them to 30 minutes or less. This will avoid disrupting your sleep at night.
8. Lavender Bath - Take a hot bath and add a couple of drops of lavender oil. Lavender has naturally occurring relaxing properties.
9. Chamomile Tea - Calms the nervous system and helps to promote restful sleep.
10. Take 500 mg Calcium with 250 mg Magnesium at bedtime - The calcium has a calming effect, and the magnesium works along with it.
The advice and information in this article is not meant to replace medical advice. If you suspect you have a serious sleeping problem such as sleep apnea, or if you experience insomnia or extreme fatigue, please consult a healthcare professional.

Wednesday, April 10, 2013

Seven Steps to Better Sleep

8:24:00 AM
Sleep is one of life's essentials and good sleep can make you feel healthier and happier, which is why it's essential to make changes if you're not sleeping well. Take a look at these seven steps to a better night's sleep and make sure you make the most out of your down time.
1. Stick to a Schedule
If you find sleep difficult then ensure you stick to the same schedule at all times. Going to bed and waking up at the same time, even on weekends, will help train your body clock to know when it's ready for sleep and make it easier for you to drop off.
2. Food and Drink
It's not a good idea to go to bed feeling very hungry or very full so try to eat around three hours before you got to bed, even if it's something very small like half an apple. Avoid caffeine, alcohol and other stimulants as these will also make sleep more difficult.
3. Make a Ritual
Babies and toddlers tend to undergo a sleep ritual each night before going to bed, which usually involves a warm bath and a story. Set up your own ritual before you go to bed like taking a bath or shower, reading or listening to relaxing music. This will help you get into the correct frame of mind for sleep.
4. Be Comfortable
If you're sleeping in an uncomfortable bed or a chaotic atmosphere it can really affect how well you rest. Invest in a good quality mattress like Sealy, Silentnight or Myers mattresses which are designed to evenly distribute weight and ease joint pressure. If your bedroom is messy and disorganised then take time to get it in order as this will help you feel more relaxed when you go to bed.
5. Get Physical
Physical activity will not only make you fitter, it will also help you sleep better at night. Try to be active for at least thirty minutes every day but don't exercise right before you go to bed. However, you could try taking a walk in the evening a couple of hours before you plan to sleep.
6. Avoid Daytime Sleeping
When you don't sleep at night it can be tempting to take a nap during the day, but it's best to avoid this if you want to establish a regular sleep routine.
7. Manage Stress
If stress is keeping you awake at night then make small steps to combat the things that are worrying you, like taking time to get organised, delegating tasks to family members or at work and taking a break if you need one.
Conclusion
So before you resort to sleeping tablets then try these tips to help give you a better night's sleep.
Phillip Morris would like to invite you to experience a sound nights sleep.
Sleep is vital to our wellbeing, both mentally and physically. One of the most overlooked consumer goods on the market is the mattress and that is a tragedy. A good mattress can change your life, your mood will improve, your sleep will improve, your body will improve and your posture will improve.
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