With everything going on in the world these days, it's no wonder so many of us are struggling to sleep. Almost 40 per cent of people surveyed in 13 countries have reported sleep issues over the past two years, according to research in the Journal of Clinical Sleep Medicine. The following tips may help you.
Test your pillow
If you bought your pillow in 2020, guess what? The National Sleep Foundation recommends replacing them every one to two years. A pillow past its prime can cause neck and shoulder pain—and restless sleep. To buy the right pillow, determine your sleep style. If you sleep on your back, look for a thinner pillow.
Get an hour of sunlight each day
Morning sunlight is important for good sleep. To get more rays, aim for 15 to 30 minutes of direct light in the morning. The light cues your brain that it's time to be awake and prevents you from producing melatonin before bedtime. When you're inside, open the shades. Skip salty snacks before bed
Want to reduce those annoying nighttime trips to the bathroom? When people cut down on salt, their average bathroom trips decreased from twice a night to once. And those who consumed more salt woke up more frequently to go to the bathroom.
Tackle your troubles before dinner
Tough discussions are less likely to disturb your sleep if you initiate them earlier rather than later. If you start an argument after dinner, your quarreling can continue until bedtime. Some research even suggests that going to bed angry may make you unhappy the next morning.
A. It's already old.
B. Cut back on peanuts and crisps.
C. Pick a pillow based on your sleeping position.
D. If you sleep on your side, a thicker pillow is better.
E. Next, take two 15-minute outdoor breaks during the day.
F. If you need to handle some troubles, don't wait until nighttime.
G. Avoid heavy or large meals within a couple of hours of bedtime.
