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How To Get A Good Night's Sleep

Updated on May 2, 2017
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Millions Of People Have Problems Falling Asleep ...

By Sharon Stajda,

The problem that plagues most people from getting a good restful night's sleep is waking up throughout the night, and having a hard time falling back to sleep. Unfortunately, experts estimate that more than 70 million Americans have persistent trouble falling, and staying asleep through the night. If you are one of the millions that suffer from sleep problems, you know how frustrating it can be to lie awake in bed at night, tossing and turning and just not be able to get back to sleep. Finding an effective remedy can be difficult. One can turn to "sleep aids" which can require a visit to your doctor. Plus,most sleeping medication have unpleasant side effects, and the possibility of becoming dependent on sleep medication. Even over-the-counter sleep aids can be habit-forming. However, there are some simple techniques you can try, some remedies that just might work to help you get a good night's sleep.

First, let's have a look at the health benefits that a good night's sleep can offer.


Health Benefits And A Good Night's Sleep

Did you know people who get 7-9 hours of sleep a night are more likely to have a higher productivity level than those that gets 5-7 hours of sleep a night. The added hours of sleep can work to make one feel more energetic throughout the day, and deplete one's stress level? Sleep is very crucial for concentration, memory formation, repairing and rejuvenating cells of the body. Both mentally and physically, a good night's sleep is essential for your health, and your energy. Sleep is one of the most important aspects in one's life. A good or bad night's sleep can be a good predictor of what your mood will be the next day. Beyond mood, sleeping is a major factor in having good health, and a healthy immune system. New studies have shown obesity, and a compromised immune system can be related to poor sleep patterns. Do you suffer with bouts of insomnia? Find yourself having a hard time falling asleep? If so here are some helpful tips on how to get a good night's sleep.

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Is Your Bed Comfortable?

Is your bed comfortable? If not it may be time to make some changes to make it comfortable. Maybe get a new mattress, pillows, sheets, whatever it takes to promote a comfortable bed. Another good tip, during the day take a moment to think of your restful comfortable bed, and how you love to climb into that restful haven each night. This might sound a bit flaky, but it really works! Mind over matter may just have you looking forward to climbing into your comfortable bed, and drifting off to a peaceful sleep. You should look forward to a comfortable night's sleep, not dreading climbing into your bed.

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Do You Have A Problem falling asleep?

Is your problem getting to sleep, tossing and turning just not able to drift off into a peaceful natural sleep? The smart thing to do in this case is get out of bed. Go watch a bit of TV , read a book or have a glass of milk. The worst thing you can do on a sleepless night is to stay in bed, and make your bed a torture chamber. As I stated your bed is for sleep, and one should think of their bed as a peaceful place.

Another suggestion, give your body a signal. A signal for your body to relax, and let it know, it's time to sleep. A signal can be perhaps a relaxing CD that you listen to nightly at around the same time or a soothing cup of herbal tea, In many incidence the human body will respond to routine.

Do you ever wake up with a stiff neck or back pain?

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Find The Perfect Pillow For Your Needs

Did you ever consider that maybe the problem is not you, but your pillow? Maybe you are trying to sleep on the wrong pillow?

Here is a sure sign hat you have the wrong pillow or mattress. When you sleep in a hotel, do you find you have a better night's sleep? Hotels as a rule have pretty good pillows, and mattresses. So, if you tend to sleep better and more restful in a hotel, look to the pillow or mattress as the reason you slept well away from your bed. A good mattress can truly make all the difference in a good night sleep. The pillow place an even bigger part in a good night sleep.

How to select a pillow. First you must consider your body, and your sleeping positions, Whether you sleep on your back, side, stomach, or somewhere in between, the ideal neck (orthopedic or cervical) pillow should comfortably support your natural spinal curves.

Pillows For Back Sleepers: When sleeping on the back, a pillow should support the natural curvature of the cervical spine, with adequate support under the head, neck, and shoulders. the height of the pillow should be lower than in the sideways position. Back sleepers can use soft down pillows as a rule. But keep body alignment in mind.

Pillows For Side Sleepers: When sleeping on ones side, a pillow should support the head and neck such that the spine maintains a straight and natural horizontal line. Weight should be evenly distributed. So as not to create unnatural bending or pressure. As a rule side sleeper need a medium to firm pillow, and not to lofty.

Pillows For Stomach Sleepers: If sleeping on the stomach is your thing? Your pillow should be relatively flat, or the head should rest directly on the mattress. This prevents the head and neck from turning unnaturally to either side. In this position. One needs a firm to very firm pillow if a stomach sleeper. A fluffy soft pillow, makes one feel as if they are smothering, and without support.

Allergens Are You Allergic To Dust Mites?

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Do Allergens In Your Bed Make For A Poor Night's Sleep? Check Out Costco's Premium Allergen Barrier Bedding

If you are plagued with allergies, do yourself a favor. Try this great Costco line of allergen barrier protectors.

"Allergy Comfort" Allergen barrier protectors help to protect against dust mites, pollen, household and pet allergens with a scientifically engineered fabric seam construction. Studies show that the most important step to reduce dust mites is the use of allergen - impermeable encasings with a minute pore size that is breathable enough for mattresses, comforters and pillows. These protectors will help prevent most allergies as well as extend the life of your comforter, mattress pad and pillows by protecting against soiling and the need for frequent laundering.

Add The Soft Scent Of Lavender To Your Bedroom

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The Soft Scent Of Lavender - can relax you, and help you fall off to sleep naturally.

Many people appreciate lavender for its aromatic fragrance, used in soaps, shampoos, and sachets for scenting clothes. The name lavender comes from the Latin root lavare , which means "to wash." History dictates that lavender frequently used in baths to help purify the body and spirit. However, this herb is also considered a natural remedy for a range of ailments from insomnia and anxiety to depression and mood disturbances. Research has confirmed that lavender produces calming, soothing, and do have a relaxing effects.

The key to using any aroma therapy is to keep the scent very light. So what ever method you choose to add your aroma - use the product sparingly.

Ways To Use Lavender In Your Bedroom

*Try tucking a lavender sachet at your bedside table.

*Spray your bedroom with a light fragrance containing lavender about a half hour before bedtime.

*Add a few drops of lavender oil to the rinse water when you're washing your bed linens, or use a linen spray on your pillow cases after they come out of the dryer.

*After your evening shower or bath, apply a soothing lavender scented body lotion or just a small dab of lavender oil at your wrists.

*A lavender candle unlit can give off just a hint of soft lavender scent.

*A bouquet of fresh or dried lavender is the best way to infuse the soft scent of lavender into your bedroom.

A soothing cup of Chamomile tea will lull you into sleep

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Tea Please - Chamomile Tea That Is ...

Chamomile is one of the oldest garden herbs. It has a good reputation as a medicinal plant. It is a remedy that was used by the ancient Egyptians to aid in relaxation, and promote a sound night's sleep. Chamomile continues to be used today to battle several illness, it is known to calm indigestion, and promote calm and relieve anxiety at bedtime. In the form of tea, or capsules, it is naturally caffeine-free. The finest varieties of Chamomile, still comes from Egypt. Next time you find yourself having trouble sleeping have a nice cup of tea, Chamomile tea that is.

Do you have problems sleeping?

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In Closing ....

Do you think you will try a few of the remedies that I have offered here to help you get a good night's sleep?

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Reader Feedback

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    • Glenn Stok profile image

      Glenn Stok 8 months ago from Long Island, NY

      I learned a few things from you today. I didn't know there is a difference with the type of pillows required for back, side and stomach sleepers.

      I'm a little of the first two. I start on my side and later turn to my back for the rest of the night. My solution is to use a soft pillow that I can fluff up to make thicker when I sleep on my side. Then when I turn to my back I flatten out the pillow. This kind of matches the description you gave for both situations.

      That lavender trick sure works. I used to use it too when I had trouble sleeping, but haven't done it for a long time. Thanks for reminding me. Anything with a lavender smell works, just keep it near the bed.

    • Sharlee01 profile image
      Author

      Sharon Stajda 3 years ago from Shelby Township Michigan

      Do you have a good tip on how to get a better nights sleep. Please share....

    • religions7 profile image

      religions7 8 years ago

      Great lens. Please consider submitting it to my Sleep and insomnia headquarters.

    • profile image

      WorldTravelers916 9 years ago

      these are serious things the consider to sleep well is going to take it the wrong way!

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    • profile image

      anonymous 9 years ago

      Hi,

      The lens is great looking and it can help people those who are searching for a good solution,to solve and get rid of their sleepless nights.

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    • profile image

      WorldTravelers916 9 years ago

      great lookin lens! i love the content.

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    • profile image

      Keaka77 9 years ago

      These tips actually work. It really helped me a lot. Great information.

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    • profile image

      sleepyjoe 10 years ago

      Thanks, Shar. It's always good to see useful advice, especially when it's all based on natural treatments and not on medications.

    • profile image

      BlackSirius 10 years ago

      5 stars

      Invite you to visit my lens and my website,Better Sleep Leads To Healthy Life Lens,Water Pillow Lens

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