Though individual sleep requirements vary, most adults need seven to nine hours per night. Despite this, up to 35% of Americans don’t get enough sleep.

Sleep deprivation can jeopardize your health and safety, so you must regularly prioritize and safeguard your sleep. 

In this article, you will find out several healthy ways to fall asleep, and you may have to continue reading to find out how.

10 Healthy Ways To Fall Asleep

Experiencing difficulty falling and staying asleep can be frustrating, and can also affect your mental and physical health.

Here are some healthy ways to help you fall asleep quickly, sleep much better and have more energy the next day.

1. Keep the light off

Bright light influences the circadian rhythm, which helps the brain and body determine when it’s time for bed.

Many individuals find it challenging to get a good night’s rest when their sleeping space is overly lit up.

Therefore, it’s best to keep the room as dark as possible when it’s time for bed.

Studies have shown that even low levels of light can suppress melatonin production, making it harder to fall asleep and stay asleep.

Using blackout curtains or an eye mask can help create a darker environment, promoting better sleep quality.

In addition to reducing light exposure, consider incorporating a bedtime routine that gradually dims the lights in your home. This can signal to your body that it’s time to wind down.

2. Avoid sleep during the day

Daytime naps, particularly those lasting more than two hours, can potentially throw off the circadian cycle.

According to a study, students who napped three times weekly and who napped for two hours longer had poorer sleep quality. 

It’s tempting to take a long nap after a bad night’s sleep. However, avoid doing so because it can disrupt a healthy sleep pattern.

Research shows that brief naps can enhance alertness and performance without disrupting nighttime sleep, but longer naps can lead to grogginess and disrupt your sleep cycle.

Additionally, if you find yourself needing long naps frequently, it might be a sign that you’re not getting enough quality sleep at night.

3. Exercise during the day

Physical exercise has a positive impact on sleep quality. A 2023 study discovered that moderate or low-intensity exercise improves sleep quality.

The study also found that participants’ sleep medications were taken less frequently.

It is important to time your exercise correctly. Exercising too close to bedtime can be stimulating, making it harder to fall asleep.

Aim to finish your workout at least three hours before you plan to go to bed. Morning or early afternoon exercise is ideal as it helps to establish a consistent sleep-wake cycle and can even help reduce symptoms of insomnia.

4. Avoid using your cell phone before going to bed

There is a lot of dialogue concerning whether or not using a cell phone before bed impacts sleep.

People with addictive texting behavior had poorer sleep quality. Sleep difficulties may be less common in people who don’t use their phones in this way.

Furthermore, the blue light emitted by cell phones and other electronic devices can interfere with your ability to fall asleep by suppressing melatonin production.

A study published in the journal Sleep Medicine Reviews found that blue light exposure from screens can delay sleep onset, reduce sleep efficiency, and increase the time it takes to fall asleep.

5. Avoid caffeine

Caffeine is a stimulating substance, and it’s commonly ingested regularly by people who want to remain active.

It promotes a state of vigilance and can disrupt sleep cycles.

As a result, it’s advised to avoid coffee or other caffeinated beverages at least four hours before bedtime.

To improve your sleep, try to limit your caffeine intake to the morning hours. Opt for caffeine-free alternatives in the afternoon and evening, such as herbal teas or warm milk.

6. Try meditation or mindfulness

Meditation and being mindful can help you sleep better.

This approach can help quiet an anxious mind by diverting the person’s attention and sleeping easily.

Practicing mindfulness and meditation are healthy ways to fall asleep.

Incorporating a short meditation session into your bedtime routine can help signal to your body that it’s time to wind down.

Even just a few minutes of deep breathing or progressive muscle relaxation can help ease tension and prepare your mind for restful sleep.

7. Use ASMR

Autonomous sensory meridian response (ASMR) is the “tingly feeling” that moves from the head downwards that people experience in response to certain sounds, feelings, or descriptions.

There is anecdotal evidence which suggest that ASMR may help some people sleep better. ASMR seems to stimulate areas of the brain associated with calming, sleep-inducing hormones such as dopamine and oxytocin.

A large percentage of people have reported using ASMR to fall asleep.

8. Read a book before bed

Reading a book before going to bed can be helpful in making you fall asleep. It can reduce rest, and also help you fall asleep faster.

It takes your mind off your own troubles and helps you doze off. However, always read in a comfortable position, whether sitting or lying down.

Reading before bed can be an effective way to relax and prepare your mind for sleep as it helps distract you from the stresses of the day.

Alternatively, you can listen to podcasts and audiobooks to help you sleep.

9. Watch what you eat

What a person consumes, especially in the evening, can affect how well they sleep.

Eating a substantial dinner within an hour of going to bed, for example, can make it challenging to sleep. Ultimately, meals can take at least 2–3 hours to digest. 

In some people, lying down during this time might cause discomfort or nausea and impede the digestion process.

Ideally, you should provide adequate time for the body to digest a meal before lying down. 

To promote better sleep, try to have your last meal of the day at least two to three hours before bedtime. Opt for lighter, easily digestible foods in the evening.

Foods rich in tryptophan, such as turkey, bananas, and dairy, can promote the production of serotonin and melatonin, helping you fall asleep more easily.

10. Use essential oils

Inhaling an essential oil has been demonstrated to improve sleep quality in both young, healthy adults and older adults because it activates the parasympathetic nervous system.

Many studies have shown that the use of essential oils was effective in boosting sleep quality.

Aromatherapy with essential oils can be a powerful tool for improving sleep. Certain scents, such as lavender and chamomile, have been shown to promote relaxation and reduce anxiety.

Conclusion

The best way to ensure that the mind and body get the rest they require is to fall asleep naturally. Using these healthy ways to fall asleep listed above can help you fall asleep faster without sleep aids.

The post 10 Effectively Healthy Ways To Fall Asleep first appeared on You Must Get Healthy.

The post 10 Effectively Healthy Ways To Fall Asleep appeared first on You Must Get Healthy.

Many people struggle with what food to eat before bed because they fear that eating too close to bedtime will disrupt their sleep or cause weight gain.

Additionally, some people worry that certain foods may cause indigestion or heartburn, making it difficult to fall asleep comfortably.

Generally, it is recommended to have 7 to 9 hours of uninterrupted night sleep every day, but some struggle with it, due to poor nutrition. What you eat can improve or distort your sleep.

In addition to influencing your sleep, it can reduce or increase your risk of certain chronic diseases and the health of your brain and the immune system.

But fear not, because we’ve got you covered with a list of the healthiest foods to eat before bed! Read on to find them out.

10 Healthiest Foods to Eat Before Bed

Below are the ten healthiest foods to eat before bed to achieve optimum health. This list includes foods that will not only satisfy your cravings but also promote a peaceful and restful night’s sleep. 

1. Almonds

Almonds are one of the most potent foods that boost sleep quality. Almonds are rich in a hormone called melatonin. Melatonin helps to regulate your internal clock and prepare for sleep.

Also, almonds contain a good quantity of magnesium, which induce sound sleep, especially for those with insomnia.

Additionally, studies have shown that magnesium reduces levels of cortisol, a stress hormone that interrupt sleep.

2. Dairy Products

Dairy products, such as plain yogurt, cottage cheese, and milk, are among the healthiest foods to eat before bed due to their excellent tryptophan content.

Studies have shown that when milk is paired with light exercise at night, it helps to improve sleep in older adults.

3. Oatmeal 

For people finding it difficult to sleep at night, oatmeal is one of the healthiest foods to eat before bed because it is high in fiber and carbs 

It has also been studied and proven to induce drowsiness when consumed before bedtime.  Additionally, oats are rich in melatonin.

4. Fatty fish

Fatty fish, such as mackerel, trout, salmon, and tuna, are a very healthy food to eat before bed dues to their vitamin D and fatty acid content that helps to keep the body healthy.

Studies have shown that the combination of omega-3 fatty acids and vitamin D enhances good sleep quality and improves serotonin production.

Research stated that fishes high in vitamin D had been categorized to improve sleep quality.

5. Turkey

Turkey isn’t only delicious. It is nutritious and efficient in promoting a good night’s sleep.

Turkey is high in protein, riboflavin, phosphorus, and a few properties that have been shown to promote sleep quality and reduce the likelihood of waking up at night when consumed in moderate quantity.

Also, turkey contains a good amount of the amino acid tryptophan, which induces melatonin production.

6. Chamomile tea

Chamomile tea is a healthy herbal tea rich in antioxidants that reduce the inflammation linked to diseases such as heart disease and cancer.

Specifically, to promote good sleep, chamomile tea is high in an antioxidant,   apigenin, that binds specific brain receptors linked to sleepiness, thereby helping to treat insomnia.

One 2011 study showed that those who consumed 270 mg of chamomile extract twice every day for 28 days experienced less nighttime wakening and slept 15 minutes faster than those who did not drink the extract.

7. Walnuts

Walnuts are one of the healthiest foods to eat before bed. Their fatty acid makeup promotes better sleep.

They are also one of the healthiest nuts to eat daily.

Also, walnuts contain alpha-linolenic acid (ALA), an omega-3 fatty acid broken down into DHA in the body. DHA increases serotonin production. Check out this study on it.

8. Passionflower tea

Passionflower tea is another healthy herbal tea that helps to promote better sleep quality. 

In addition to its flavonoid antioxidant content, it contains the apigenin antioxidant that produces a calming effect that reduces sleepiness.

They are best taken at night to achieve optimum results.

9. White Rice

White rice is a widely eaten staple food in most households in most countries, including Nigeria.

White rice has a high glycemic index, measuring how food quickly increases your blood sugar.

It is suggested that food with high GI, when consumed one hour before bedtime improves sleep quality.

10. Bananas

Another healthiest food to eat before bed is bananas. Banana is a rich source of sleep-promoting nutrients like tryptophan and magnesium, essential for inducing a good night’s rest.

These nutrients have been linked to improved sleep quality, muscle relaxation, and even mood regulation.

Furthermore, bananas are low in calories and easy to digest, making them a great option for a late-night snack.

Conclusion

Nutrition plays a vital role in promoting good sleep. Try to incorporate any healthiest foods before bed and observe their workings in your body. You may be amazed at the change.

The post 10 Healthiest Foods to Eat Before Bed first appeared on You Must Get Healthy.

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However, many people don’t go to bed on time. Work, stress, and anxiety can make sleeping early a challenge.

Nonetheless, going to sleep early should be a necessary habit that everyone must cultivate. To further reinforce the need to sleep on time, it would be great to find out the benefits of sleeping early.

In this article, we’ll explore the health benefits of going to sleep early and how you can make it a part of your daily routine.

1. Gives you a full rest

One of the most obvious benefits of going to sleep early is that it allows you to get a full night’s rest.

The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night. Getting enough sleep is important because it allows your body to repair and regenerate while you rest.

2. Boosts your immune system

During sleep, your body works to repair and regenerate tissues, build bone and muscle, and strengthen the immune system.

Hence, sleeping early means your body has a lot of time to fortify its immune system and prevent diseases.

Furthermore, lack of sleep can interfere with these processes and lead to various health problems, including an increased risk of heart disease, diabetes, and obesity.

3. Improves mental health

In addition to physical health benefits, getting enough sleep can also improve your mental health.

Sleep is important for maintaining cognitive function, including memory and learning.

Lack of sleep can impair your ability to think, concentrate, and make decisions, and it can also increase the risk of developing mental health issues such as depression and anxiety.

4. Enhances your mood

Another benefit of going to sleep early is that it can improve your mood and overall sense of well-being.

When you get a good night’s sleep, you are more likely to wake up feeling refreshed and energized, which can help improve your mood and overall outlook on life.

In contrast, when you don’t get enough sleep, you may feel irritable, anxious, and depressed, which can negatively impact your daily life.

5. Increases your productivity

Going to sleep early can also have a positive impact on your daily productivity.

When you get a full night’s rest, you are more likely to be able to focus and be productive throughout the day.

Lack of sleep can lead to decreased productivity, affecting your work, school, or daily activities.

So, how can you make going to sleep early a part of your routine? Here are a few tips:

Set a consistent bedtime: Try to go to bed at the same time every night, including on weekends. This can help regulate your body’s natural sleep-wake cycle, known as your circadian rhythm.

Create a bedtime routine: Developing a bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. This can include activities such as reading, taking a warm bath, or practicing relaxation techniques like meditation or deep breathing.

You can still find out other healthy ways to fall asleep.

Avoid screens before bedtime: The blue light emitted by screens can interfere with your body’s natural production of the sleep hormone melatonin, making it harder to fall asleep. Try to avoid screens for at least an hour before bedtime.

Make your sleep environment conducive to sleep: Ensure that your bedroom is cool, dark, and quiet, and make use of a comfortable mattress and pillows.

Exercise during the day: Regular physical activity can help improve sleep quality and duration. Just be sure to avoid vigorous exercise close to bedtime, as it may energize you and make it harder to fall asleep.

Conclusion

In conclusion, going to sleep early has numerous health benefits that can improve both your physical, emotional, and mental well-being.

By setting a consistent bedtime, creating a bedtime routine, avoiding screens before bedtime, creating a comfortable sleep environment, and exercising during the day, you can make going to sleep early a part of your daily routine.

The post 5 Awesome Health Benefits Of Going To Sleep Early first appeared on You Must Get Healthy.

The post 5 Awesome Health Benefits Of Going To Sleep Early appeared first on You Must Get Healthy.

1) Kids O’clock: Managing Early Risers

You know how it is. Your little bundles of joy have a knack for turning into morning larks when the weekend rolls around. No matter how late they hit the sack on Friday, come Saturday, they’re up and at ’em before the sun. This reality often becomes a challenge for parents who crave those extra moments of weekend slumber. Here’s a potential game plan: Try establishing a special weekend routine for the kids. Perhaps include a few quiet, fun morning activities that can keep them engaged while you take those precious extra winks. Some find setting up a designated play area in the kids’ room with puzzles or coloring books may buy you that extra hour or two. And, remember, there’s nothing wrong with a little teamwork. If there are two caregivers in the home, taking turns tending to the early morning chaos can prove to be a weekend sleep-saver.

2) Pet Predicaments: Balancing Your Sleep and Their Schedule

Our fur babies, while adorable, aren’t exactly known for their respect of weekend sleep-ins. Dogs, cats, you name it — they seem to have a sixth sense for when it’s the weekend, and not in a way that favors your restful intentions. Animals, bless their hearts, simply don’t differentiate between weekdays and weekends when it comes to their morning routine. However, you may find it beneficial to take certain pre-emptive measures. For instance, make sure your dogs get a chance to go outside right before bed, reducing the likelihood of an early morning bathroom emergency. If you have a cat or a dog that is food-motivated, consider an automatic feeder. This can handle the morning feed and free you up to sleep in a bit longer. Training your pets to enjoy a bit more of a relaxed weekend routine can also help. Remember, sharing is caring. If you live with other people, why not take turns handling early morning pet duties?

3) Mattress Matters: Comfort Is Key

One common issue you may not have considered is your mattress. An uncomfortable or worn-out mattress can make sleeping in a challenge, as it might cause discomfort or disrupt your sleep cycle. And let’s not forget about the importance of a mattress cover protector. This addition to your bedding ensemble can not only enhance your overall comfort but significantly prolong the lifespan of your mattress.

The solution could lie in investing in one of the best mattresses for optimal comfort. We’re talking about choices like innerspring, memory foam, latex, and even hybrid mattresses — each with their unique comfort benefits. A high-quality mattress paired with a good mattress cover protector can support a better sleep experience and facilitate uninterrupted, deep sleep. You’ll not only find it easier to sleep in but also wake up feeling refreshed and rejuvenated. And isn’t that what weekends are for?

4) Space Solutions: Make Room for Snuggles

Have you ever noticed how your sleep-ins get disrupted due to limited bed space? Maybe you’re trying to fit your children or pets into the bed for some early morning snuggles but finding it a tight squeeze. This situation might take the charm out of those weekend lay-ins you’re looking forward to. Here’s a thought: Why not upgrade your bed? If space allows, opting for one of the best king-size mattresses can transform your sleep-ins. Not only does it provide optimal comfort, but it also gives everyone more room to stretch out. If you’re worried about your bedroom space, consider rearranging your furniture or decluttering to make room for a larger bed. A few tweaks here and there might be all it takes to reclaim your blissful weekend mornings.

5) Neighbor Noise: Minimizing External Disturbances

External noises, such as your neighbor’s early morning lawn mowing or street traffic, can rudely interrupt your peaceful weekend sleep-ins. It’s frustrating when you’re trying to catch up on rest, and the outside world just won’t cooperate. Consider trying out some soundproofing solutions to minimize these disturbances. White noise machines can work wonders in masking external sounds. Alternatively, earplugs or noise-canceling headphones can provide an isolated sleep environment. But ultimately, you might find it most helpful to just open a line of communication with your neighbors about noise issues, especially during those precious weekend morning hours. After all, a respectful conversation could lead to a win-win situation for everyone involved.

6) Ritual Reset: Creating a Relaxing Pre-Sleep Routine

A rushed or non-existent pre-sleep routine can interfere with your sleep quality and make sleeping in on weekends a distant dream. Your body and mind need time to shift into sleep mode. After all, the harder it is to fall asleep, the later you’ll be awake. This means any precious minutes of sleep-in time that you had will quickly evaporate as you try to snag the recommended seven or more hours of sleep.

Creating a relaxing pre-sleep routine can be a game changer. Activities like reading a book, practicing some gentle yoga, or taking a warm bath can help signal to your body that it’s time for sleep. Keep in mind, however, that electronic devices can play spoilsport in this relaxing routine. The bright light from screens can keep you alert, so try to switch off your devices at least an hour before bed. Taking control of your pre-sleep routine can transform not just your weekends but your overall sleep quality.

Final Thoughts: Embrace the Weekend Sleep-In

We’ve explored a range of practical solutions to overcome common problems that prevent those long-awaited weekend sleep-ins. Everyone’s sleep needs and challenges are unique, so we encourage you to experiment with these tips and discover what works best for you. Remember, weekend sleep-ins are not just a luxury — they’re also important for your physical health and mental well-being. So, embrace good sleep habits, create a conducive sleep environment, and savor the joy of sleeping in on weekends. After all, you’ve earned it!

The post 6 Tips for Sleeping In on the Weekends first appeared on You Must Get Healthy.

The post 6 Tips for Sleeping In on the Weekends appeared first on You Must Get Healthy.

It’s the same whether you’re traveling by vehicle or train. However, there are some things you can do to make your journey more comfortable, such as bringing a travel pillow with you.

The following are health benefits of a travel neck pillow:

1. Improves Sleep Quality

Sleep is essential for healthy living. In addition, sleeping well is vital in maintaining physical fitness. A travel pillow helps improve sleep quality when traveling on long-haul flights and trains. This is because it provides support for the head and neck area. It also reduces pressure points that may cause discomfort during sleeping.

2. Reduces Neck Pain

When sitting upright for hours at a time, back pain is common among travelers. A travel pillow will help reduce this problem. The softness of the pillow will provide comfort while keeping the spine straight. A 1998 comparative study on neck pillows found out that using neck pillows positively affected sleep and reduced neck pain. 

3. Helps Prevent Headaches

Traveling by air is stressful. It causes headaches due to the lack of space and poor ventilation. If you bring a travel pillow along, you’ll not only feel better, but you’ll also avoid headaches.

4. Protects Your Hair

Traveling by plane means spending hours in cramped spaces. Air conditioning units can dry out hair. To prevent this, use a travel pillow to keep your hair hydrated.

5. Maintains Posture 

If you sit all day, chances are your posture will suffer. Sitting up straight isn’t easy when you’re seated for hours on end. With a travel pillow, you’ll maintain good posture while traveling.

6. Provides Comfort During Long Trips

Long trips require lots of energy. This is why traveling by bus, train, or airplane requires patience, endurance, and stamina. A travel pillow will give you the needed comfort and relaxation that’s well deserved.

7. Increases Productivity

Traveling for long hours by air or land means being stuck for hours. This makes it hard to focus on work. However, the use of a travel pillow will boost productivity. It will also enable you to concentrate on your work without feeling tired or sleepy.

8. Reduces Snoring and Sleep Apnea

Using a travel neck pillow keeps the neck straight, which ensures that your airways are not obstructed; thus, preventing sleep apnea and snoring. A good travel neck pillow will reduce snoring by positioning the head and neck in a way that opens the airways, which makes it easier for air to flow through the throat and into the lungs.

Bottom Line

Stress is unavoidable if you’re traveling by land, air, or sea. These health benefits of a travel neck pillow should spur you to get one before any trip. Make sure you use a travel neck pillow to help reduce the discomfort linked with journeying long distances. The ideal neck pillow should be soft and not too high, provide neck support and should be allergy-tested and washable.

The post 8 Reliable Health Benefits of A Travel Neck Pillow first appeared on You Must Get Healthy.

The post 8 Reliable Health Benefits of A Travel Neck Pillow appeared first on You Must Get Healthy.

As you probably know, quality sleep is vital for our overall health and well-being, and it’s essential to find ways to improve sleep quality.

We’re here to provide practical tips for light sleepers to get better sleep and more rest. We’ll cover strategies like blocking light with a sleep mask, establishing good sleep hygiene habits and exploring relaxation techniques.

Who Is a Light Sleeper?

First, let’s define what we mean by a light sleeper. A light sleeper is someone who wakes up frequently during the night, even from minor disturbances. This differs from other regular or heavy sleepers, who can sleep through most minor disturbances without waking up.

Common reasons why people might be light sleepers include genetics, stress or medical conditions. Some people may also have increased sensitivity to environmental factors, such as noise or light.

Light sleepers face several challenges, including difficulty falling back asleep and frequent waking. These interruptions can result in inadequate sleep cycles. 

Sleep cycles are the patterns of brain activity that occur during sleep, and they consist of different stages that have unique characteristics, such as brain waves, muscle activity and eye movement.

A typical sleep cycle lasts around 90 minutes and consists of several stages, including light sleep, deep sleep and REM (Rapid Eye Movement) sleep. A healthy adult needs an average of seven to nine hours of sleep per night, which includes multiple sleep cycles, to feel fully rested and refreshed.

Being a light sleeper poses a challenge to this and the lack of sufficient sleep cycles may lead to decreased focus, lowered immune function and an increased risk of chronic conditions.

What can we do about this as light sleepers? How can we achieve better sleep? Let’s explore the tips, tricks and techniques to make it happen!

10 Helpful Tips for How to Deal with Being a Light Sleeper

1. Create the Perfect Sleep Environment

Creating the perfect sleep environment is crucial for light sleepers. It’s essential to make the bedroom as quiet, dark and comfortable as possible. Using blackout curtains, sleep masks, white noise machines or earplugs can help minimize disruptions.

Sleep masks, in particular, are highly recommended for light sleepers as they block out all light and create complete darkness, promoting deep sleep. Investing in a top-quality mattress can also improve sleep quality. A supportive mattress that conforms to your body’s shape can help reduce pressure points and promote relaxation.

2. Use a Weighted Blanket

Weighted blankets have become increasingly popular in recent years, and for a good reason. These blankets are designed to provide deep pressure stimulation, which can promote relaxation and reduce anxiety. There are different kinds of weighted blankets available, with different sizes, weights and fabrics. A knitted weighted blanket is a cozy choice to transition from the sofa or reading chair to bed.

3. Gain Consistency in Your Sleep Schedule

Establishing a regular sleep routine is essential for light sleepers. A consistent sleep schedule trains the body to sleep more deeply and promotes a healthy sleep-wake cycle. Try setting a consistent bedtime and wake-up time, even on weekends. This will help your body get used to a regular sleep pattern and promote better sleep.

4. Explore Relaxation Techniques

Relaxation techniques like deep breathing, meditation or progressive muscle relaxation can help promote relaxation and reduce anxiety. Incorporating these techniques into a nightly bedtime routine can signal the body that it’s time for sleep.

• Deep breathing involves inhaling deeply and exhaling slowly, promoting relaxation and reducing stress levels. 
• Meditation involves focusing on a specific object or thought and letting go of other distractions. 
• Progressive muscle relaxation involves tensing and relaxing different muscle groups, promoting relaxation and reducing muscle tension. 

Source: Krakenimages.com/Shutterstock.com

5. Limit Exposure to Electronics Before Bed

Exposure to blue light from screens can negatively impact sleep quality. Blue light suppresses melatonin production, the hormone responsible for regulating sleep. Setting a screen curfew and engaging in calming activities before bedtime, such as reading or taking a bath, can promote relaxation and prepare the body for sleep.

6. Use Natural Sleep Aids

Natural sleep aids like melatonin supplements or teas like valerian root and lemon balm can promote relaxation and improve sleep quality. However, it’s important to consult with a healthcare provider before using any sleep aids, especially if you are on other medications or suffer from allergies. 

7. Keep a Cool Bedroom Temperature

Keeping the bedroom temperature cool is essential for promoting deep sleep. The optimal bedroom temperature for sleep is between 60 to 67 degrees Fahrenheit. Use fans, air conditioning and breathable bedding to regulate temperature and create a comfortable sleeping environment.

Source: Focus and Blur/Shutterstock.com

8. Adjust Your Diet and Exercise

Diet and exercise can significantly impact sleep quality. Consuming a balanced diet, avoiding heavy meals before bedtime and engaging in regular physical activity can help promote better sleep.

Exercise can promote relaxation and reduce stress levels, while a balanced diet provides essential nutrients to support healthy sleep. Just be sure not to exercise too close to bedtime — instead, try and get your workouts in during the morning or midday. 

9. Tackle Stress and Anxiety

Stress and anxiety can contribute to light sleeping, making it challenging to get a full night’s rest. Managing stress and anxiety through healthy coping mechanisms like therapy, journaling or exercise can help reduce stress levels and promote relaxation, making it easier to fall asleep.

10. Meet with a Sleep Specialist

If sleep issues persist despite trying the above tips, it’s essential to seek professional help. A sleep specialist can provide personalized guidance and support, including diagnosing and treating any underlying sleep disorders.

Final Thoughts 

Light sleepers face challenges in getting a full night’s rest, but it’s essential to prioritize sleep and well-being. We’ve provided practical tips to help you get better sleep and more rest. From creating the perfect sleep environment to exploring relaxation techniques and adjusting diet and exercise, these tips can help promote relaxation, reduce anxiety and improve sleep quality. Remember that finding the best solutions may take time and experimentation, but implementing these strategies can help light sleepers get the rest they need and deserve. We wish you a restful night’s sleep!

The post 10 Helpful Tips To Cope With Being A Light Sleeper first appeared on You Must Get Healthy.

The post 10 Helpful Tips To Cope With Being A Light Sleeper appeared first on You Must Get Healthy.

AirFit N20 is a nasal cushion designed for people who use continuous positive airway pressure (CPAP) therapy. It provides a comfortable and convenient solution for people with sleep apnea, a condition that affects breathing during sleep. The AirFit N20 cushion is soft and flexible, making it easy to wear and ensuring a good fit.

Overview of the AirFit N20 Nasal Cushion

The AirFit N20 Nasal Cushion is a cutting-edge solution for people who use CPAP therapy. It features a soft, flexible material that is designed to fit comfortably over the nose. The cushion is lightweight and easy to wear, making it an ideal solution for people who use CPAP therapy.

Benefits of using AirFit N20

There are many benefits to using the AirFit N20 Nasal Cushion. Some of the most notable benefits include:

• Comfort and Convenience: It is lightweight and easy to wear, making it a convenient solution for people who use CPAP therapy.

• Improved Sleep: The AirFit N20 cushion helps to reduce leaks and discomfort during sleep, allowing people to sleep more restfully and wake up feeling refreshed. It also helps to manage sleep apnea and improve overall sleep quality.

• Easy to Clean and Maintain: The AirFit N20 cushion is easy to clean and maintain, thanks to its detachable design. This makes it an ideal solution for people who are looking for a low-maintenance solution for their CPAP therapy.

1. Comfort and Convenience of AirFit N20

The AirFit N20 Nasal Cushion is designed to provide a comfortable and convenient solution for people who use CPAP therapy. Some of the key features of the cushion include:

• Soft and flexible material: The AirFit N20 cushion is made from a soft and flexible material that is designed to fit comfortably over the nose. This material is gentle on the skin and helps to reduce irritation and discomfort during use.
• Lightweight design: The AirFit N20 cushion is lightweight and easy to wear, making it an ideal solution for people who use CPAP therapy. This makes it easy to use and reduces the risk of discomfort during sleep.
• Quiet operation: The AirFit N20 cushion operates quietly, making it an ideal solution for people who are sensitive to noise during sleep. This makes it possible to use CPAP therapy without disturbing others in the room.

2. Improved Sleep with AirFit N20

The AirFit N20 Nasal Cushion is designed to improve sleep for people who use CPAP therapy. Some of the key benefits of the cushion include the following:

• Reduces leaks and discomfort: The AirFit N20 cushion helps to reduce leaks and discomfort during sleep, making it easier for people to sleep more restfully and wake up feeling refreshed. This is achieved through the cushion’s soft, flexible material and its close fit over the nose.

• Aids in managing sleep apnea: The AirFit N20 cushion is designed to help manage sleep apnea, a condition that affects breathing during sleep. This cushion provides a comfortable and convenient solution for people who use CPAP therapy to manage sleep apnea.

• Improves overall sleep quality: By reducing leaks and discomfort during sleep, the AirFit N20 cushion helps to improve overall sleep quality. This makes it easier for people to get the rest they need to feel refreshed and rejuvenated.

3. Easy to Clean and Maintain

The AirFit N20 Nasal Cushion is designed for easy cleaning and maintenance, making it an ideal solution for people who are looking for a low-maintenance solution for their CPAP therapy. Some of the key features of the cushion that make it easy to clean and maintain include the following:

• Detachable design: The AirFit N20 cushion has a detachable design, making it easy to clean and maintain. This means that people can quickly and easily remove the cushion for cleaning without having to take apart the entire CPAP machine.

• Low maintenance requirements: The AirFit N20 cushion has low maintenance requirements, making it an ideal solution for people who are looking for a low-maintenance solution for their CPAP therapy. The cushion is easy to clean and maintain, ensuring that it stays in good condition for a long time.

How Long Does AirFit N20 Last?

The lifespan of the AirFit N20 Nasal Cushion can vary depending on usage, cleaning, and storage. However, on average, the cushion lasts for 4-6 months with regular use.

• Average lifespan: The average lifespan of the AirFit N20 cushion is 4-6 months with regular use. This makes it an ideal solution for people who are looking for a long-lasting solution for their CPAP therapy.

• Factors affecting lifespan: The lifespan of the AirFit N20 cushion can be affected by a number of factors, including usage, cleaning, and storage. For example, if the cushion is used frequently and not cleaned regularly, it may have a shorter lifespan than if it is used less frequently and cleaned regularly.

The Benefits of AirFit N20 Nasal Cushion

The AirFit N20 Nasal Cushion is a cutting-edge solution for people who use CPAP therapy. It provides a comfortable and convenient solution for people with sleep apnea and helps to improve overall sleep quality. The cushion is easy to clean and maintain, making it an ideal solution for people who are looking for a low-maintenance solution for their CPAP therapy.

Conclusion

Final thoughts on the benefits of using AirFit N20: The AirFit N20 Nasal Cushion is a comfortable, convenient, and effective solution for people who use CPAP therapy. It provides a comfortable fit, reduces leaks and discomfort, and helps to improve overall sleep quality. The cushion is easy to clean and maintain, making it an ideal solution for people who are looking for a low-maintenance solution for their CPAP therapy.

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If you have ever wondered what a latex mattress is, you are not alone. The popularity of latex mattresses has led many people to wonder what exactly it is and why it is so popular today. Latex is derived from the milk of the rubber tree, Hevea brasiliensis, which grows naturally in rainforests in South America. The rubber tree has been around for centuries, but it wasn’t until the 1920s that this milk was refined into foam and used for mattress manufacturing. A British chemist named Edward Murphy developed the first latex foam for a mattress and was soon working for Dunlop.

A latex mattress is a great choice for sleep because of its natural properties. The mattress provides a soft, sinking feeling as the heavier parts of your body sink into the surface while the lighter parts are supported. This support allows the spine to naturally curve, which is a huge plus for your health. Moreover, a natural latex mattress is also known to improve blood circulation. A natural latex mattress can solve all your sleep problems.

The firmness of a latex mattress varies, but in general, latex mattresses provide a comfortable sleeping surface. The material’s elastic properties enable it to respond quickly to the weight, shape, and movements of a sleeper. It is also good for relieving pressure points, which interfere with a good night’s sleep. Furthermore, latex mattresses resist dust mites, making them a healthy choice for a mattress.

The Benefits Of A Latex Mattress

Comfortable

Besides its natural, antibacterial, and hypoallergenic properties, a latex mattress provides exceptional comfort. A latex mattress is also highly flexible, conforming to the body and relieving pressure points. The firmer the mattress, the more pain and discomfort one will experience. A softer mattress allows the body to sink into the mattress and provides better spinal alignment. A latex mattress is also comfortable and will give you a better night’s sleep.

Durable

The durability of a latex mattress is another advantage. It is durable and will not trap heat. In addition, natural latex mattresses last longer than foam. As a bonus, they are also environmentally friendly. But be warned: they are more expensive than memory foam, and they may not be as comfortable as you wish. However, you can easily overcome their shortcomings with education and proper setup. In addition to their inherent benefits, latex mattresses may not be perfect for everyone.

What Is A Hybrid Mattress?

A hybrid mattress is an option for people who want the benefits of memory foam but aren’t sure about its durability. Hybrid mattresses often come in boxes and are rolled up, making them an easy option for a small room or narrow hallway. Some hybrid mattresses have sleep trials, allowing consumers to test them for up to 365 nights and swap them out if they’re unhappy. 

A hybrid mattress combines the benefits of innerspring and memory foam mattresses. Memory foam offers great cushioning and pressure relief, making it ideal for a good night’s sleep. A hybrid mattress also features a firm perimeter and motion isolation, which can be beneficial for people who share a bed with a partner. But before deciding to purchase a hybrid mattress, make sure it’s right for you. You may not be able to find the perfect one, but you can find a few helpful tips to make the process a lot easier. 

Benefits Of A Hybrid Mattress

Good For Back Pain

Good sleep is very important as sleep has many health benefits And to get proper sleep, the choice of a proper mattress is a must. Hybrid mattresses are great for back pain sufferers. They offer soft foam top layers and a core made of either latex or pocket springs. The bottom layer is typically made of high-density foam, which provides support and durability. The foam also has cooling properties, which help you sleep cooler during the hot summer months. These advantages are just some of the many benefits of a hybrid mattress. It is important to find the right mattress for your specific needs before you make a purchase.

Increased Air Circulation

Another benefit of a hybrid mattress is its increased air circulation. Foam blocks airflow, making it difficult for air to circulate. Most hybrid mattresses are made with cooling technology to keep your body temperature cool while you sleep. This makes it easier to wake up refreshed and reduces body heat. This feature makes it possible for your body to stay cool while sleeping, which is a big plus for many buyers. Whether you’re an Olympic gold medalist or an average Joe, there’s a hybrid mattress to fit your needs.

Latex vs. Hybrid Mattress: The Difference Between Them

The Thickness

One major difference between hybrid vs latex mattresses is the thickness of the layers. Hybrid latex mattresses have many advantages over all-natural latex mattresses. Because the hybrid layers are made up of pocket coil technology, they offer unparalleled support and comfort. But, they are less expensive than all-natural latex mattresses. Besides being more affordable, hybrid mattresses are also known for their higher quality. Hybrids also have several additional benefits.

The Material

While hybrid mattresses are made of a combination of latex and memory foam, they also contain a supportive core made of polyurethane foam. The polyurethane foam base layer helps to improve responsiveness while promoting airflow and heat dispersion. The high-density polyfoam top layer helps to provide a high level of support and a comfortable feel.

The Final Verdict

Both hybrid and latex mattresses are firm and are made with different materials. Hybrid mattresses are typically made with a combination of materials, while latex mattresses use solely latex material. Latex mattresses are great for motion isolation and pressure relief. However, these mattresses are not recommended for those with allergies or those who are sensitive to latex materials. Hybrid and latex mattresses are designed to be supportive and comfortable, and they are available in various firmness levels.

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That being said, shift work and night work are often accompanied by less sleep, chronic sleepiness and even sleep deprivation — and, in turn, a whole lot worse. As a night shift nurse, it’s important to understand and utilize sleep-improving initiatives if you want to increase your sleep time and quality (and trust us — you do!). Initiatives in this area don’t have to be complex, either. In fact, as some would say, they’re so simple you could do them in your sleep!

Understanding Your Circadian Rhythm

Your circadian rhythm is your inherent internal clock that controls your body’s wake-sleep cycle. The length of an individual’s circadian rhythm is typically about 24 hours, but that’s not to say that anything different is odd. There are a lot of factors that can disrupt your natural circadian rhythm, and one of the biggest is working night shifts. Given a proper adjustment period, though, circadian cycles can and will realign and adjust to regular night shifts. So be patient and persistent! There WILL come an evening that you wake up feeling better, rested and ready to slip into your best scrubs to take on the night shift — and it will become the norm.

Giving Your Body Time to Get Used to a New Rhythm

During your adjustment period, it’s important to stick to your new sleep schedule — even on weekends! It’s easy when the exhaustion consumes you to think that the process isn’t working, but sleeping and waking at the same times every day will allow your circadian rhythm to reset and to be recalibrated. Once you’ve adjusted to the night shift, expect your body to begin naturally preparing for sleep or rest when you get off work — and know how to take advantage of that.

Once Your Body Is Feeling the Rhythm

• Make Sure You’re Going to Bed Fed: As a nurse on the night shift, it’s important to remember that many facilities don’t offer 24-hour cafeterias, vending machines don’t tend to offer the most nutritional options and late-night fast-food restaurants aren’t generally much better. So consider prepping and packing a nutritious lunch at home, as well as bringing a variety of snack options to tide you over. Not only will this help you maintain your health and well-being, but it will allow you to go lie down if you’re tired when you get home instead of fighting with your stomach.

• Make Your Body WANT to Lie and Rest: If you’re someone who has a hard time making yourself lie down when you should — make your body want it more! Simple exercise, even just some stretching, has been shown to improve your sleep. So while it may feel counterintuitive, a little exercise can lead to a lot more rest! Using the right form and level of physical activity, such as something like light yoga, this initiative (and maybe even eventually routine) can even be relaxing.

• Don’t Leave a Bunch to Do for When You Wake Up: Not only will waking up extra early to get these things done cut into your sleep time, but it may even keep you from falling or staying asleep. Clear your mind and your schedule so that they don’t interfere with your sleep time through simple initiatives like showering before you sleep if your wake-up shower is cutting into the best part of your rest, or packing up your medical bag for your next night shift as part of your routine before leaving work or going to bed. 

• Create a Bedtime Routine: As you begin creating a conscious bedtime routine and forming subconscious habits, your brain will quickly begin recognizing and reacting to these cues in the appropriate way. Not only will this help you to solidify your sleep schedule, but a good bedtime routine can be beneficial when it comes to reducing restlessness that tends to lead to full-blown insomnia. So consider avoiding snacks and drinks before sleeping, doing something that relaxes you, embracing simple self-care tasks and keeping your environment as comfortable as possible during your wind-down time. 

• Cut the Noise: Another important thing to note about your sleep is that you’ll progress through different stages of sleep, and that even the most subtle noises are capable of disrupting this process. Beyond a minor disruption, loud or uncommon noises can result in the body releasing an increased amount of adrenaline and not only disrupt the process, but keep you from restarting it for a bit. White noise and ambient noise are welcomed and often beneficial. Just try to avoid using the TV for this as most stations and streaming services tend to have unpredictably mixed audio, not to mention the bright blue light that your TV emits.

• Hit the Lights: Aside from turning off the TV, try to avoid leaving computer monitors and laptops on in your vicinity, and even consider covering up the bright LEDs on your alarm clock, satellite or router if the glow from them seeps into your sleeping space. Probably the most obvious and essential of all as a night shift nurse, though, is blackout curtains.

• DIY: If you suspect that you’re not getting proper sleep or not able to sleep because of any sort of sleep disorder, your doctor may recommend undergoing an overnight analysis that will normally focus on evaluating blood oxygen levels. Luckily for you as a nurse, you likely have an old and trusted or new and loved personal pulse oximeter of your own. So why not put it to good use?

Keep Sleeping to the Rhythm

The most important part of adjusting your sleep cycle and getting a better sleep as a nurse on the night shift is to maintain the schedule and best practices that you’ve developed through these initiatives. 

If you’re finding that it’s not enough and you still want to sleep in every weekend and still feel tired every workday, though, remember that there’s nothing wrong with adding a nap to your routine!

The post How to Get Better Sleep as a Night Shift Nurse first appeared on You Must Get Healthy.

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People who suffer from allergies or sleep apnea can benefit significantly by using Continuous positive airway pressure (CPAP) masks. Without CPAP masks, sleep apnea sufferers may notice their sleep apnea worsen over time. Here, we will discuss how you can manage seasonal allergies with CPAP masks.

Causes of Seasonal Allergy 

Pollen and hay fever can cause severe problems for those who suffer from allergies during the fall and spring. However, allergic reactions may vary depending on the person as well as where they live.

It is also possible for allergies to result from outdoor or indoor pollution. Also, while pollen is a common cause for many allergies, other factors can impact your sleep.

For example, latex and mould may make certain people sick during the fall and spring. Dust mites are yet another problem for some people, and pet owners should be wary of pet dander as well.

Allergies and Sleep

It is possible for allergies to have an impact on various aspects of sleep. For instance, people who suffer from allergic rhinitis are far more likely to suffer from chronic sleep issues. Left untreated, a person may become less productive at work and may even become depressed.

Allergies may cause significant discomfort during the night, which may keep you awake all night. They may also block your nasal ways, which may make it difficult to breathe during the night. Mucus can impede your nasal passageways and your throat while you sleep at night, which can be dangerous in some cases.

If you suffer from allergies, then the probability of developing sleep apnea over time will increase exponentially. Insomnia may result, and snoring can not only be dangerous but may also prevent your significant other from falling asleep as well.

Health Benefits of CPAP

A CPAP mask will help prevent snoring, which your loved ones will be very thankful for. Regular use of a CPAP machine may also reduce your risk of developing heart disease, stroke, and diabetes.

It may also reduce the risk of motor vehicle accidents; by boosting emotional stability, daytime alertness, as well as improving focus and concentration.

There is also the benefit of reduced medical expenses. Left untreated, seasonal allergies and sleep apnea will lead to more doctor or hospital visits, which means more treatments and medications.

Please speak to your doctor to determine if CPAP therapy is right for you.

CPAP For Seasonal Allergy Relief

CPAP can be of great benefit to those who suffer from seasonal allergies. If you already use a CPAP machine, then continue to do so. You should also ensure that your apparatus is clean by cleaning it on a routine basis.

Due to the additional secretions generated by allergies, you will need to be extra diligent to prevent bacterial growth. Otherwise, a bacterial infection may develop, which will require antibiotics to treat.

Fortunately, there are a few things that you can do that will not only reduce the severity of your seasonal allergies but will also help make you feel more relaxed.

1. Use a humidifier

The humidifier tank on your CPAP machine will be of great help to you while you are dealing with your seasonal allergies. If you have been using your humidifier for a prolonged period, you should clean it carefully with some warm water before using it.

You should follow the same cleaning routine if you have little to no experience using a CPAP humidifier. Also, always read the manufacturer’s instructions should you have any doubts or concerns about the unit.

You should also use a CPAP mask. When your nose becomes blocked, you will be forced to use your mouth for breathing. If your nose has become blocked, then perhaps you should avoid using a nasal CPAP mask. Instead, we would suggest that you use a full face CPAP mask instead, as you can enjoy all of its benefits.

2. Sanitize your CPAP machine

It is also vital that you disinfectant your supplies with a CPAP sanitizer. Your CPAP should be kept germ-free at all times. While allergies are bad enough, a contaminated CPAP can lead to many other health complications down the road.

Cold and allergy symptoms can also be very similar, such as suffering from a runny nose, watery eyes, or a sore throat. It is essential to take your temperature to determine if you have a fever, which is usually a sign of something more serious.

In any event, an easy way to reduce the risk of becoming ill is to clean your CPAP supplies regularly. By doing so, they will be kept free of irritants and bacteria that can make your allergies far more severe.

3. Replace your CPAP supplies

If you would like to maximize the benefits of your treatment and optimize your health, you should replace your CPAP supplies on a routine basis. In some cases, you may be eligible to receive replacement supplies via your insurance provider. Simply give them a call to verify your eligibility for new CPAP equipment. It is also possible to subscribe to a replacement plan, conveniently providing you with new supplies every month.

Managing Seasonal Allergies with CPAP

Do not allow allergies to take over your life. Sleep is an essential part of life and healthy living. Sleep apnea, combined with seasonal allergies, can make a person’s life a living nightmare if left untreated.

Certain seasonal allergies can also strike at any time and anywhere, so you need to take a proactive approach to your treatment. CPAP masks will help you get relief from your allergies and get a good night’s rest.

To learn more about managing your seasonal allergies with CPAP, contact your local CPAP supply company.

Author’s Bio:

Erin Gregory is a blogger in Toronto. She is currently working as a Community Manager for CPAP Outlet. She has graduated with honours from the University of British Columbia with a dual degree in Business Administration and Creative Writing.

The post How to Manage Seasonal Allergies With CPAP first appeared on You Must Get Healthy.

The post How to Manage Seasonal Allergies With CPAP appeared first on You Must Get Healthy.