Sleep Tips
Need a better night's sleep?
Food
Avoid caffeine in the afternoon and evening. Remember, some soft drinks like Cola and some foods such as chocolate contain caffeine.
If you have insomnia, don't reach for a drink. Alcohol may help you fall asleep, but your sleep will be unsettled. After a nightcap, you may wake up in the middle of the night and not be able to get back to sleep.
Exercise
A study at the Stanford University showed that people over 50 - the group most likely to have trouble sleeping - can sleep better if they exercise regularly. The men and women in the experiment, sedentary but healthy, were put on 30 to 40 minute exercise sessions four times a week (brisk walking or stationary cycling).
Compared with the control group who remained sedentary, the exercisers reported not only that they slept almost an hour longer but that they had halved the time it took them to fall asleep.
Exercise yes ... but avoid vigorous exercise before bedtime!
Sleep Routine — improve your chances of getting a good night's sleep
Go to bed and get up at about the same time each day
Avoid daytime napping. This could worsen your sleep difficulties at night.
Use your bed for sleeping. Do work-related tasks and watching TV in another place
Don't go to bed hungry ... or too full. If hunger is disturbing your sleep, have a light snack before going to bed.
Otherwise, avoid meals and snacks within 2-3 hours before going to bed.
Relax for an hour or so before getting into bed. Read, listen to music, take a warm bath. Don't take work to bed with you. Avoid strenuous exercise within a couple of hours of bedtime. Keep your bedroom quiet, dark and cool (16-18°c / 60-65°f is best). Don't drink caffeinated beverages after dinner. Try to establish a regular sleep schedule.
If you can't sleep get up and so something relaxing until you feel sleepy. Lying in bed worrying about being unable to sleep may make you tense and upset rather than sleepy
Beds, pillows and bed clothes
Comfortable mattress: Be as comfortable in bed as possible. If your mattress is too hard, consider purchasing a mattress overlay. (Hard mattresses were the fashion a few years ago - and a mattress topper may be just what you need).
Comfortable Pillow: Your spending a third of you life in bed - invest in a pillow that supports your head and neck in comfort.
Bed Clothes: Wear loose fitting night clothes that do not restrict movement.
Sleep Environment
Light
Darken your room.
Draw your curtains to keep your room darkened if this is a problem then try a mask.
Noise
If you're a light sleeper and outside noise is a problem try a white-noise machine. This will mask irritating noise with hum or dull roar that is less noticeable than sudden sounds. You can also use a fan or air conditioner to block out noise.
About the Author:
Leon Parnham is the CEO of Therapeutic Pillow International.
- Sumptuously soft & wonderfully supportive
- Pure latex won't sag or lose its shape.
- Therapeutically designed and gently contoured
- Australia's best & most loved pillow!
- Totally adjustable - One size suits all
- Quality supersoft memory foam neck pillow
- For those of average to above average build
- Supportive & comfortable memory foam
- Quality memory foam neck pillow
- One side is slightly higher than the other
- Comes in a variety of sizes and densities
- Comes in a removable cotton pillowcase
- Supports mother-to-be in the 2nd & 3rd trimes
- Supports the recommended side sleeping positi
- Pressure-diffusing memory foam under the neck
- Great for camping, bus & train trips
- Don't use unhygienic hotel pillows any more
- Comes in Traditional or Memory foam
- Use during pregnancy for comfort & support
- For side sleepers & back pain sufferers
- Use on the bed, couch, or floor
- Gently cradles and supports the body
- The perfect pregnancy support pillow
- Use between knees to relieve back pain
- Stretch cotton cover adjusts to body shape
- The perfect maternity support pillow
- Supportive memory foam structure
- Two long arms to give you support in bed
- Perfect for reading or watching TV
- Also use between legs in bed
- Perfect wedge for sleeping, resting, or readi
- Elevates and supports the upper body
- Removable inserts allows angle change
- Leg wedge helps with varicose veins or swolle
- Wedge reduces lower back pain and strain
- Aids circulation and vascular drainage
- Memory Foam gently moulds to your body shape
- Feel the comfort of viscoelastic memory foam
- Overlay in Single, Double, Queen, King sizes
- Topper adjusts & moulds to for even support
- Natural Latex is anti-bacterial & anti-microb
- Overlay in Single, Double, Queen, King sizes
- Both hypoallergenic and anti microbial
- Protect your mattress from all liquid stains
- Protects from bed bugs
- Australian made memory foam seat cushion
- comfortable for longer periods of sitting
- Ideal for as a wheelchair cushion
- 9° angle encourages correct pelvic tilt
- Reduces pressure on lumbar discs
- Wedge promotes correct lumbar support
- Quality lumbar back support
- Elasticised strap holds it in place
- Ideal for car, office or home.
- Fills hollow in the back to support lumbar
- Choice of Traditional or Memory foam
- Loops at each end for fixing to chairs
- Quick microwave for easy heating.
- Versatile rectangle heat pack
- Premium grade lupin heat pack
- Premium grade lupin heat bag
- Superior quality to standard wheat bags
- Handmade in Australia from Australian lupins
- Put in the freezer and use as a cold pack
- Heat bag is suitable for all parts of body
- Longer lasting heat than wheat bags
- Never too cold or too warm
- Use it on your head, legs and back
- Cools tired feet, sports injurys, or sunburn
Copyright © 2012 Therapeutic Pillow |
