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The 5 Tips for Sleeping Better That Everyone Is Talking About

Updated on September 16, 2019

The tips for sleeping better are so vital for your health that it can be a situation of life and death. Whats the cause of most car accidents? Human error, but this error doesn't happen automatically.

Driving while you are drowsy or sleep deficient is a grave error that can led to your death/serious injury.

According to NHLBI, getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school.

Studies also show that a good night's sleep improves learning. It plays an important role in your physical health. Plus it also supports healthy growth and development.

Sleep cannot be ignored. Sleep is important to both you and your success. After a hard day of work, all you can think of is when you will reach home and sleep.

Your body is exhausted and just too tired to do anything else. You sleep never thinking how this rest will have an effect on my body or performance. These simple questions can give you a different view on what the fuss is on sleep.

So let’s have a look at these tips one by one.


1. Amazing sleep and rest are important for your general well-being.

You can pretend that you can do a certain task or work 24/7 without getting too tired but you are just fooling yourself.

According to Dreams, the record for the longest period without sleep is 11 days. This was set by a Californian student named Randy Gardner in 1964. This is definitely not recommended; however, as Randy experienced extreme sleep deprivation and others have died staying awake for this long.

Your body needs to rest and recover. You can’t take the rest for granted because you know what happens if you don’t sleep well and great. You’re all grumpy and not a pleasant person to be around with.

According to NHLBI, certain medical conditions have been linked to sleep disorders. These conditions include heart failure, heart disease, obesity, diabetes, high blood pressure, stroke or transient ischemic attack (mini-stroke), depression, and attention-deficit hyperactivity disorder (ADHD).

Do not risk these deadly conditions on yourself and all you had to do is take enough sleep. These tips for sleeping can lead you to either success of failure.


2. Sleeping comfortable is awesome.

Comfort is very important and one of the best tips for sleeping better. You cannot sleep on a rough surface and expect to wake up feeling all great and ready to conquer the day.

You cannot sleep somewhere where your body feels discomfort. You’ll roll and turn in every direction you can think of but you will not sleep.

A study asked 60 people to sleep on their old mattresses for a month, and then sleep on new mattresses for another month. The results were clear. During second month, their stress levels dropped significantly according to Journal of Chiropractic Medicine.

The comfort starts with your mattress, are you happy when you go to sleep or do you feel pain and cringe at the thought of going to bed? Then you need a mattress makeover.

Wherever you feel comfortable is also a good place to sleep. Be comfortable and have much better sleep.


3. Sleeping at the right positions is crucial and terrific.

How you’re sleeping seems kind of stupid and silly to pay attention to. How your body is positioned on that comfortable bed determines if you wake up happy or more tired.

According to Insider, pain, snoring, tired even though you slept; waking up with headaches in the morning and heartburn are signs that your sleeping position is bad.

You should be sleeping safe and sound and not constantly twisting and turning as you try to find a good position so that you can rest.

According to Markets Insider, 47% of Americans sleep in the fetal position,this is curling your knees in toward your chest like you’re tucked into a safe little ball similar to a fetus in the womb.

Women are more likely to sleep in the fetal position. The log position is the least popular sleep position. This is sleeping on your side with both arms down. Gen Xers and Millennial's are more likely to sleep in free-fall position (arms and legs outstretched).

But what is the best position to have and use every time you go to bed. Sleeping position is one of the lesser known tips for sleeping. But it has a great role to play and if avoided leads to being sleep deficient.

Sleeping on your back is the best position for your health as it allows your back, neck and spine to rest in a neutral position according to Cleveland Clinic.


4. Remarkable productivity and sleep are intertwined.

Research suggests that even small amounts of sleep deprivation take a significant toll on our health, our mood, our cognitive capacity and our productivity. Sleep deprivation will kill you more quickly than food deprivation.

You are supposed to sleep so that you wake up energised and full of life. If you wake up more tired than you had slept, there is serious trouble.

Research has found that after 17 hours without sleep, alertness and wakefulness is similar to the effects of a blood alcohol concentration of 0.05%-after 24 hours of not sleeping, about the equivalent of BAC of 0.1%.

For you to achieve this productivity you got to sleep at a recommended time frame.

The table below reflects recent American Academy of Sleep Medicine (AASM) recommendations that the American Academy of Pediatrics (AAP) has endorsed.




Age
Recommended Amount of Sleep
Infants aged 4-12 months
12-16 hours a day (including naps)
Children aged 1-2 years
11-14 hours a day (including naps)
Children aged 3-5 years
10-13 hours a day (including naps)
Children aged 6-12 years
9-12 hours a day
Teens aged 13-18 years
8-10 hours a day
Adults aged 18 years or older
7–8 hours a day


5. Have a sensational and clean place to rest.

You can’t sleep or rest somewhere where you regard as dirty or unhygienic. You wouldn’t get much sleep anyway; a comfortable place also means a clean place.

If the place or rest smells awful then it’s clear it needs some cleaning, you won’t sleep there comfortably.

You can't achieve anything without a clean environment, therefore the best tips for sleeping is that a clean bed is a must

Survey conducted by The National Sleep Foundation found that people who make their beds every morning are 19% more likely to report regularly getting a good night’s sleep.

People who were surveyed also reported benefits from having clean sheets-specifically, 75% of people said they get a better night’s rest when their sheets are freshly cleaned because they feel more comfortable.


In conclusion

Sleep has to be the best therapy that your body requires but are you sleeping enough? How you sleep has the same importance as how your diet is.

Sleep and rest and take care of yourself and body. As the Dalai Lama said, "Sleep is the best meditation."

Do you have any more tips for sleeping I haven’t mentioned?

Do tell and share with me in the comment’s section below. Also share this with your friends and family, sharing is caring.


Talk soon.

-Michael Kamenya

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