Exercise
Going for a brisk daily walk will help you lose weight and help you sleep better at night Exercise boosts natural sleep hormones like melatonin According to research published postmenopausal women who exercised for around three and a half hours a week had an easier time falling asleep than women who exercised less often Keep an eye on the timing of your workouts Exercising too soon before going to bed might be exciting Morning workouts that expose you to solid daylight will aid in the maintenance of your natural circadian rhythm
De Stress
The expenses are piling up and your to do list is a mile long Evenings often bring anxieties from the day to the surface Change is accelerated by stress It triggers the fight or flight hormones which are anti sleep hormones Before heading to bed take some time to unwind with the help of a Wedge Cushion Learning any relaxation response will help you sleep better and feel less anxious during the day Deep breathing techniques might help you relax Slowly and thoroughly inhale then exhale
Create A Relaxing Atmosphere
Make a sleeping friendly environment Something frigid gloomy and silent is frequently the case It may be harder to fall asleep if you are exposed to light To create a setting that meets your requirements consider utilizing room darkening shades earplugs a sleeping pillow a fan or other gadgets Before night try relaxing activities like taking a bath or using relaxation techniques to help you sleep better
Maintain a Regular Sleep Routine
Most people dont require more than eight hours in bed to attain this aim On weekday nights and weekends try to keep the time gap between your sleep schedules to no more than one hour Consistency is critical for maintaining your bodys sleep wake cycle Get out of your bedroom and do something soothing if you havent fallen asleep after 20 minutes Relax by reading or listening to calming music while lying on a pillow like the Wedge Cushion When youre exhausted go back to bed As required repeat the operation
Consume Food But Not Excessively
A grumbling tummy like an excessively full tummy might be distracting enough to keep you awake A substantial meal should not be had within 2 to 3 hours of bedtime If youre hungry right before night have a small nutritious snack to tide you over until morning
Start A Sleep Journal
Keeping a sleep journal to record the conditions when you went to bed the night before might be beneficial in allowing you to go back and evaluate what has and hasnt worked for you It also allows you to examine how your sleep differs from night tonight and identify sleeping patterns Nearly everyone has a restless night now and again but if youre having difficulties sleeping regularly see your doctor employ the use of a sleeping pillow and the suggestions provided above
Download The Sleep Diary
Are You a CPAP Wearer
Travel can tempt you to not be compliant with your CPAP therapy The overwhelming idea of packing and bringing your equipment with you can make you want to skip your CPAP while you are away
Foregoing your CPAP therapy can be dangerous Sleep apnea will occur whether you are on your dream vacation or at home Without your CPAP machine you run the risk of experiencing all the unwanted and sometimes even dangerous effects of untreated sleep apnea
The good news is that traveling with your CPAP machine doesnt have to be a burden There are several options including travel sized CPAP machines that can make it easier for you to travel
Just educate yourself ahead of time so that you can have a worry free trip
We know that traveling with your CPAP device can make it difficult to travel If you want to know more about travel sized CPAP machines check out our recommendations
