Alaska Sleep Education Center

Utilizing a Back Cushion for a Better Night's Sleep

Posted by Jennifer Hines

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on Oct 18, 2021 10:14:49 AM

Beautiful woman sleeping over a white pillow.

You're not the only one if you have problems sleeping or staying asleep. Many individuals have trouble sleeping, which is a problem because rest is essential for your health, energy levels, and capacity to operate at your best. To feel well-rested and energized daily, most individuals require seven to eight hours of sleep each night.

If you've developed a habit of having restless nights, the first step toward improved sleep is to track your sleep habits. Keep track of how much sleep you get each night, what things affect your sleep (or lack thereof), how refreshed you feel the following day, and how much stamina you have during the day. After about one-two weeks of watching your sleep habits, use the techniques listed below to help you sleep better. Continue to make changes until restless nights are no longer an issue.

Maintain a Regular Sleep Pattern

A healthy adult should get at least seven hours of sleep every night. To reach this aim, most people don't require more than eight hours in bed.  Each day, sleep and rise up at the same time. On weekends and weeknights, try to maintain the same sleep schedule. Consistency helps to maintain your body's sleep-wake rhythm. Leave your bedroom and do something soothing if you don't fall asleep after 20 minutes. Read a novel or listen to soothing music to relax. When you're exhausted, go back to bed. As required, repeat the process.

Create A Relaxing Atmosphere

Make a sleeping-friendly environment. This typically consists of something dark and silent. It may be more challenging to fall asleep if you are exposed to light. To create an atmosphere that matches your requirements, consider utilizing room-darkening shades, earplugs, fans, or other equipment. Furthermore, because people spend roughly a third of their life sleeping, it's good to invest in bedding and cushions that soothe and calm you, such as Amazon Back Cushion, which you can get on sites like 

Pay Attention to the Food and Drink and Avoid Taking Naps during the Day

Avoid eating anything heavy or oversized within a couple of hours of going to bed. Your discomfort may keep you awake. Long naps during the day might also disrupt night-time sleep. If it is necessary that you nap, avoid napping too late in your day or keep it under thirty minutes. If you work at night, you may need to take a nap late in the day before the job to make up for lost sleep.

Incorporate Physical Activities in Your Routine

Daily exercise might help you sleep better. Nevertheless, prevent being energetic too close to night-time. Spending time outside every day might also be beneficial. Additionally, before going to bed, attempt to address any anxieties or problems you may have. Make a mental note of what's on your mind and set it away for tomorrow. Stress management may be beneficial. Begin with the fundamentals, such as becoming organized, prioritizing, and delegating work. Meditation can also help with anxiety.

Make getting enough sleep a goal. These suggestions can help you sleep better even if you're currently sleeping well. If you're having trouble sleeping, try these tips, such as investing in a good cushion like the Amazon Back Cushion, which you can get on sites like until you receive the rest you need to feel your best every day.

Taking Action for Better Sleep

Sleep has always been an important part of the human experience. In the modern era, though, there are countless things that can distract us while we sleep. Everything from a lack of routines to bad habits can interfere with a good night’s rest. In addition, things like flexible work schedules and countless electronic forms of entertainment can make consistent sleep feel impossible.

That’s why it’s important to be proactive. So consider your current sleep hygiene situation. Look for instability in your routines and shore them up. Strive to create a dedicated, tranquil sleep environment. Root out bad habits related to caffeine and blue light and then correct them. Taking steps like these are some of the best things you can do in the name of a great night’s sleep. 

If you feel that you still need help getting the sleep you need, you may have OSA.  Call Alaska Sleep Clinic @ 907-770-9104 today for your free sleep assessment.


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Topics: sleep habits, sleep hygiene, backpain

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