How to Prepare for a Better Night's Sleep

A few hours before bedtime is the ideal time to start preparing for a good night's sleep. Read on to learn more about the body, its sleep-wake cycles, and how to guide the body toward falling asleep fast and producing a good night's rest.

Set a Schedule and Follow It

Determining and honoring the body’s natural sleep-wake cycle—or circadian rhythm—is very important in preparing for a good night's sleep. Some individuals are programmed to remain awake later, others to wake up early. If at all possible, try to follow one's "body clock"—and stick to it. Even sleeping in on weekends can disrupt alignment with that clock, so try to adhere to the same sleeping schedule no matter what day of the week it is.

Nighttime Dining

Since the body's system is not designed to digest food during sleeping hours, avoid heavy, protein-laden meals before going to bed. If eating late, go for foods like turkey, bananas, honey, and warm milk to increase the flow of melatonin, a hormone that encourages sleep at night. As for alcohol, enjoy the nightcaps at least over three hours before bedtime. If alcohol is consumed too close to bedtime, it can lead to disruptive sleep, snoring, and feelings of insomnia.

Power Down the Gadgets and TV

According to the National Sleep Foundation, the light-emitting screens of technological devices inhibit the urge to fall asleep. As a result, turn off all laptops, smartphones, and the TV at least an hour before bedtime or better yet, eliminate them from the bedroom altogether.

The Nocturnal Scene

The ideal atmosphere for sleeping is a room that is dark, quiet, and cool. Try to eliminate as much light as possible. If noises from traffic or other sources are inevitable, try obscuring it with the sound of a fan, white noise, or the use of earplugs.

Bedtime Ritual

Since the goal is to go to bed with a relaxed, carefree mind, do not allow worries or racing thoughts to impede a good night's sleep. Instead, jot them down on a piece of paper for consideration the next day. Some writing or light reading is typical for a bedtime ritual but preferably in a comfy chair or sofa rather than in bed.

A Stretch or Bath

Light stretching that loosens and relaxes tight muscles before bed is a good idea, especially when much of the day is spent facing a computer screen. A short stretching routine can help relieve muscle tension and prepare the body for a more peaceful, rejuvenating sleep. Of course, a warm, relaxing bath before bedtime is almost always a sure way to fall asleep fast and benefit from a thorough night's rest.

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The Perfect Pillow for Any Sleeping Position

Most people have a preferred position in which they like to sleep. Whether sleeping on the side, stomach, or back, there's a pillow that's perfect for everyone. When trying a pillow be aware of how it is supporting the neck. The position you want to copy will be the same position you have when standing up and looking forward. You do not want a tilt in the neck area.

Back Sleepers

A thinner pillow is best for anyone who sleeps on his or her back. This keeps the head from being tilted forward, which can obstruct airflow and cause neck discomfort. Some people find they get the support they need from a tapered pillow and a quality mattress.

Side Sleepers

Someone who sleeps on his or her side should choose a firm pillow that will support both the ear and the neck. This will prevent the neck from experiencing excess strain. The pillow should fit between the shoulder, neck, and ear with no gaps. Try to find a solid foam core pillow as these have more support.

Stomach Sleepers

A person who sleeps on his or her stomach may not need a pillow at all. However, a flat pillow may provide some comfort without obstructing the airway. A pillow under the stomach or hips may help alleviate lower back pain.
With these tips, anyone should be able to find the perfect pillow, no matter how they sleep.

Four Reasons to Unplug Before Bedtime

According to the CDC, approximately 50-70 million Americans struggle with sleep or wakefulness disorders. Sleepless nights can be caused by numerous factors, such as anxiety, caffeine consumption, poor diet, and age. However, the use of mobile devices before bed can also contribute to sleeplessness.

The Backlit Blues

Backlit screens on certain smartphones and tablets emit blue-light wavelengths that can decrease the production of melatonin, the hormone that helps people fall asleep. For those that like to read before bed, books or magazines are a more sleep-friendly option.

Fear of Missing Out

With the rise of the 24-hour news cycle and social media, many people have trouble putting devices away because they fear missing out on the latest news, want to respond to incoming emails, or are joining in on a group chat. However, these activities engage the brain and keep it active, rather than letting it prepare for sleep. Powering down removes the temptation to stay connected.

Nighttime Notifications

Push notifications activate the device’s screen and ping, chirp, or otherwise alert the owner of incoming emails, texts, and social media posts. Both the light from the screen and the sounds can disrupt slumber. Placing all devices in airplane mode before bed will prevent push notifications from interrupting sleep cycles.

Wireless Waves

While the science is not conclusive, some experts suggest that the radiation emitted from the cellular signals of mobile devices may cause adverse health effects. Since the long-term effects of cell use are unknown, limiting exposure by powering down at night is a smart idea.

Chronic insomnia can impede work performance and mood during the day. However, avoiding mobile technology before bed can increase the chance of a good night’s sleep.

Sleep Tight: Top Two Sleeping Positions For the Spine

Maintaining good spine health goes beyond diet and exercise—it also includes sleep. Two recommended sleeping positions should be taken advantage of for optimal spinal alignment.

1. On The Back

Sleeping on the back is the most ideal position. Working in conjunction with a quality mattress, this position naturally aligns the spine, neck, and shoulders. This position also alleviates pressure on the back and minimizes acid reflux.

2. On The Side

Side sleeping is considered the second best sleeping position for the spine. Sleeping on the side stretches the spine and opens up the oropharynx—which will reduce snoring, especially for those who suffer from sleep apnea. Also, sleeping on the left side is a great position for pregnant women because it increases blood flow to the baby and reduces acid reflux.

Things to Remember Before Bedtime

Unlike the above positions, sleeping on the stomach is detrimental. It forces the spine out of its natural shape, thereby causing overreaching and an often painful morning.

Mattresses can also get uneven and uncomfortable over time, which can cause back pain. It is recommended that mattresses are replaced every eight years, which will contribute to keeping the spine in excellent health.

Following these sleeping tips can ensure a good night's rest and a healthy back for years to come!