A good night’s sleep affects not only your next day but also has long-term health benefits. And, as a parent, sleep is key to staying happy and healthy for your kids – and yourself. You’ll want to get the best sleep every night. But, how do you sleep well every night? The secrets lie in your sleeping position and the condition of your bed and bedroom.
Sleeping On Your Back
Unless you have sleep apnea, sleeping on your back is the best option. Sleeping on your back can help with stiffness or pain in your head, shoulders, neck, and spine. Because being a back sleeper gives you good alignment in these areas, you’ll usually wake up with a lot less stiffness and pain.
Sleeping on your back is also ideal for avoiding acid reflux, and it can even make you look younger! Sleeping on your back delays the appearance of wrinkles by alleviating pressure to the side of your face you would be sleeping on if you were a side sleeper.
Sleeping On Your Side
The next best option is side sleeping. However, this side sleeping is with your torso and legs straighter, not sleeping in the fetal position. If you have sleep apnea, this is a good position for you because it keeps the airways open. It can help with snoring too. It helps with neck and back pain, but not as much as sleeping on your back.
How To Train Yourself To Sleep Differently For The Best Sleep Possible
Only eight percent of people sleep on their backs, even though it is the best position to sleep in. So, if you want a better night’s sleep, how do you change to a better sleeping position? Start by lying down on your back and experimenting with positions on your back that feel best to you. For example, do you like your arms by your side or up in a goal post-like posture? Maybe you prefer your legs and arms wide in an X shape.
Placing a pillow between your knees can help alleviate any pressure on your lower back as you learn to be a back sleeper. Also, make sure you are using a pillow behind your head. Don’t prop your head up too high, but don’t let it lie flat on the mattress either. If you are still having trouble learning to sleep on your back, try stretching before bed. This can loosen up tight muscles and make it easier to relax. It also will make you more comfortable once you are in bed.
Your Bed Should Be Comfortable
A good quality mattress and bedding can make all the difference in getting a good night’s sleep. Sleeping on the same mattress for years wears it out and sleeping on a damaged mattress is very detrimental. Invest in a good mattress every few years to avoid these problems. Having good sheets and pillows is also important when making a comfortable bed. Also, investing in nice sheets and pillows will be worth it in the long run.
Making Your Bedroom As Sleep-Friendly As Possible
To help you relax in a bedroom, you need it to be cool and dark. Melatonin, a sleep hormone, likes cooler temperatures, so ditch the warm bedroom and have some cool air at night. Get rid of nightlights if you can, and get some dark curtains to block out the street lights. Remember, your bedroom should be functional before looking nice.
Keeping your room clean and devoid of extra things will help you relax easier and let you sleep better. While you may want a nice rug to help you feel cozy before getting into bed, knick-knacks and other extra items are best in other rooms. When it comes to sleep, a simple bedroom is a good one.
You Can Have A Good Night’s Sleep Every Night
Having a good night’s sleep makes all the difference the next day. You don’t want to be cranky or angry because you haven’t had enough sleep! Make sure you are sleeping in the optimal position and have a good bedroom set up. This will make you feel rested and ready in the mornings.