sleep quality Posts

Sleep as much as You can for Better Future

Sleep is important. We spend almost third of our lives sleeping because our bodies need rest to work correctly, right sleep is as necessary as good health. It’s our daily basic needs that should complete. A large number of adults’ complaint that their sleep needs are not up to the mark due to very different reasons. But the fact is it’s important for our health, and we are not taking it seriously and that’s a good sign. Sleep, nutrition, and physical activity are critical to our health and if we don’t get enough of them, we sacrifice our lives. Sleep is where our body and mind repaired, you can’t use your body without proper sleep for a long time. We see many of our women don’t get enough sleep and hence they’re falling ill and facing other pressing issues. According to a survey, 40℅ women don’t get proper sleep, and 17℅ of them don’t even sleep for like 2 hours in a day.

Sleep as much as You can for Better Future

How much should a person sleep?

Sleep requirements are different for each person. How much nap you need depends on your health, age, and lifestyle. How much sleep you need is very in different ways as mentioned but it’s necessary to keep in mind where you fall to sleep and what other factors are affecting the quantity and quality of sleep you need. The National Institute of Health suggests that “New-borns and preschool-aged children need almost 16-18 hours sleep, school-aged children need at last 10 hours sleep, and adults sleep 9-10 hours”.

Importance of sleep for women:

Sleep as much as You can for Better Future

Different Stages demands the unusual amount of sleep, and same goes for women. Sleep has a significant impact on their personal lives. There are many stages in women life such as pregnancy, and pregnant women often experience incomplete sleep because they have to get up to go to the toilet frequently and that’s not good for her and her baby. Once a woman becomes a mother the responsibilities are double for her to take care of the child, between all these things women often don’t get enough time for their sleep.

We think of about sleep when our body and brain temporarily shuts off. But the fact is when we sleep our mind and body is getting ready and preparing for the next day. More specifically, Proper sleep is necessary to:

Stay Active:  After a sound sleep, the energy level of our body gets higher. Good sleep also helps you to concentrate on your job, study, and many more important things.

Memory booster: Sleeping is the most crucial time where our brain shape memories and make the connection between events, experience, and feelings. It also helps you to remember things.

It’s important where we fall asleep, and that’s the reason why most of us don’t get a right amount of sleep. There are many websites like sleepco.com  where you can find your perfect mattress according to your budget.

How to Improve Sleep Quality

If you have sleep problems, then you sure know how much a good night’s rest is important for our overall health and everyday life. Poor sleep quality or insomnia can be caused by so many things, but there are also so many ways to relieve them, from the very basic ones, such as your sleeping schedule and environment, to other life activities which influence your night rest. But let’s start with the basics, with so many advanced methods, people often forget about the most obvious things.

How to Improve Sleep Quality

Your Bedroom

A few factors such as light and temperature can have an impact on the quality of your slumber. First of all, whenever possible, try to sleep while it’s dark outside, since that’s the natural rhythm our body follows. Also, try to block light in your bedroom as much as possible and as much as it’s convenient for you since darkness enhances the production of the so-called “sleep hormone”, melatonin.

Temperature is another important element of sleeping well. It should not be too high since it causes a restless sleep. According to some researches, ideal bedroom temperature is around 65°F or 18°C. Of course, you can check for yourself and find your ideal temperature, which is the one where you’re neither feeling hot nor cold, but just right. Yet, from my personal experience, the colder the better. Also, if the room is not well aired, you may find yourself waking up all tired and broken, regardless how long you slept, so keep that in mind too.

You should remove all the distractions from your bedroom, including your beloved pets, but also the PC, TV and other electronic devices. Furthermore, the color of your bedroom walls shouldn’t be too bright or stimulating, so opt for calmer tones.

Your Bed

So, your back pain is giving you restless nights? And you don’t know the cause. Oh, it’s not the back, it’s the neck pain, right. Well, look behind you, or under you, if you wish. The quality (and age) of your mattress and pillow are crucial for a good night’s rest. Make sure they are comfortable, anatomical, made of natural material, and ideally not worn out, so they provide good support for your body.

Also, clean, fresh sheets contribute to this comfy, cozy feeling that will relax you and help you doze off. What’s more, just like the bedroom walls, make sure the color of your bedding isn’t too stimulating or upsetting.

Food and Drinks

It’s strongly advised not eat immediately before going to bed, especially not heavy, greasy food and also, to avoid drinks that contain caffeine. That being said, there are many types of food that can help increase your sleep quality in the long run, such as fish, jasmine rice, kale, whole grains and others.

In general, your diet can very much influence your sleep. There are also drinks that will help you fall asleep faster and keep your eyes firmly shut such as yoghurt, tart cherry juice, and various herbal teas which do not contain caffeine. So keep in mind everything is connected and your sleep deprivation may be connected to your poor diet.

Daily activities

More often than not, sleeping problems are connected with our stress level, so make sure to “shake it out” before going to bed. Depending on your personality and type of lifestyle, you can take up some physical activity which will help you sweat it out, empty your mind and tire your body so you can rest well at night. It can be jogging, or gym, or any other sports activity.

On the other hand, if you’re not so much of a sports person, you can choose less dynamic (though not less physically demanding) activities, such as yoga, which will help you calm your thoughts and relax your body. If, however, even this is too much for you, try just meditation and breathing exercises which will help you silence your mind and reach inner equilibrium, and thus fall asleep lighter and sleep tighter.

To contact Mattress Makers
7919 Silverton Ave Ste 412, San Diego, CA 92126, USA
858-566-4408

Solve Your Toddler Sleep Problems with These Tips

Parenting is not an easy task.From potty training to teaching social skills,you also need to pay attention on toddler sleep problems and issues when your little baby grows up to an active toddler.

If you have a toddler who doesn’t sleep throughout the night then that is not only your kid. It is common that many parents complain about their toddler sleep problems. Many moms wake up few times during the night as their toddler does not sleep through the night. Last year I was in this same  situation. So I know how painful the life is without a proper night sleep!

toddler sleep problems

But, finally I am happy to say that my kid sleeps throughout the night giving me too a comfortable sleep. Below are some of the things we did to help our toddler to sleep comfortably throughout the night. I hope these tips are helpful for you too if you look for ideas on getting toddler to sleep!

Night Weaning

If you are a mom who breastfeed at night or even bottle feed at night, then you know how many times your toddler wakes up during the night time. Night weaning is one of the best ways to help your toddler to sleep.

When you wean completely during the night time, your toddler will start to sleep throughout the night giving you some relax. We experienced this. When I stopped breastfeeding him completely, my kid started to develop his night sleeping habit. It took few days for him to adjust. But after the first few days, he started to sleep continuously until the next morning. This was really a relief for me as I was really tired without having a good sleep!

Establish a Bedtime Routine

We established a bedtime routine for our kid when he was just 1 year old. Before that, we had a routine for him, but he was so young to understand the routine though he followed.

Before the bed time, I help the kid to get ready with his night pajamas after brushing teeth. When we started potty training, a potty trip is added to his bedtime routine.

toddler sleeping problems

My kid loves to read a bedtime story book before going to sleep

We established the habit of reading a bedtime story before get into sleep. So after getting ready with night pajama, my kid goes to the bed with few story books which he likes to read before sleeping. Reading a book helps him to calm down forgetting all the toys and activities he did throughout the day.

Buy a good Toddler pillow

Toddler Sleep Problems

A comfortable pillow is always helpful for a good night sleep. However, if you just use any pillow that is small in size thinking that is the best pillow for your toddler, check the pillow again.

A toddler pillow is designed especially considering the toddler age and sleeping needs. Therefore invest on a good toddler pillow which is specially designed for the right age. A good toddler pillow will ensure your little one a good sleep making him comfortable. You can buy a soothing pillow such as any Organic Toddler Pillow which can help your kid to ensure a good sleep. You can even look for designs of Organic Pillow for Toddler as organic items are always a healthy solution.

Avoid distractions from the bedroom

If you have lot of toys and other distractions including a TV in your bedroom, consider removing those. These items will disturb your toddler’s sleeping pattern and will not help your kid to calm down.I always arrange his bed by removing toys.

Toddler sleep problems

We converted our baby nursery to a toddler room removing all these toys and distractions when the kid was in toddler age.

Having a dim light will also help the toddler to sleep in a better environment forgetting all the distractions.

We tried all above tips when our kid was a toddler. All these ideas helped him to sleep continuously throughout the night. When he has a good sleep during the night time, he wakes up fresh in the next morning. So, a good night sleep always makes the next day beautiful for the toddler.

As a preschooler now my kid sleeps throughout the night.I am glad we followed all above tips at the right age to establish him a good sleeping pattern.

Do you have any experience with toddler sleeping issues? Please share your ideas below.

 

 

Pin It on Pinterest