The essentials of a comfortable sleep

• Do you get sleepless at night?
• Has it happened to you that no matter how hard you try, you can’t fall asleep?
• Do you wake up before sunrise and can’t sleep?

If you have trouble sleeping and suffer from insomnia, you should know that this problem has a solution. There are simple solutions that will help you regain your natural sleep cycle and sleep well.

In this article, we offer solutions to increase the quality of sleep and have a comfortable sleep 

1- Adjust your sleep schedule again.

Have you heard of sleep hygiene? We care about our body health. For example, we take care of dental hygiene. We brush and floss our teeth. Why? it’s simple. Because this function prevents oral and dental problems.

In the same way, our sleeping habits also affect the quality and quantity of our sleep. If we do not pay attention to our sleep hygiene, we will suffer from insomnia.

If we sleep according to a regular cycle and schedule, our sleep rhythm will be regular and healthy. Actually, our body has an internal alarm clock that works according to our daily performance. If you sleep at approximately the same time every night and wake up at a certain time in the morning, your body will receive and maintain this rhythm. On the contrary, if you go to sleep at a different time each night and wake up at a different time in the morning, your body’s internal clock will suffer.

This is the reason why parents set a certain sleeping time for their children since childhood. Otherwise, the child will suffer from sleep disorders. To maintain sleep hygiene, try to sleep at a certain time every night and wake up at a certain time the next morning.

Try to follow this program on weekends and holidays as well. Your vacation is your time to rest, and you may not be disturbed by sleeping too much for one day, but you should keep in mind that if you want to overcome the problem of insomnia, following a regular schedule is essential. Also, avoid napping during the day as much as possible.

2- Make sure you are tired when you go to bed.

Once you’ve determined your sleep cycle, adjust your bedtime according to your body’s needs. Do not go to bed too early and when your body does not need sleep. In addition, make sure that you are notrefreshed before goingto bed and you really need sleep. Because healthy sleep is deep sleep.

3- Consume less caffeine.

Unfortunately, the effects of caffeinecan last for hours. Minimum time between eating coffee or caffeinated drink and sleeping should be 7 hours.

Orthopedic separate fluorine Zenit spring mattress

4- Don’t forget exercise.

At least 20 minutes of relaxation and exercise during the day can have a great impact on our deep sleep during the night. Try to be less exposed to blue light because the wavelength of this light causes insomnia. Blue light is available in electronic devices such as mobile phones, laptops, etc.

5- Change your bedtime habits.

What do you usually do before bed? are you watching a movie Do you check the news and social networks on your mobile phone?

All these things before sleep are very pleasant but not useful. If you are suffering from insomnia, changing your bedtime routine to a series of useful activities can help you have healthy sleep and send the message to the brain that you are ready to sleep. These tasks can include the following:

• Turn off the lights an hour before bed
• Taking a hot shower
• Getting a massage before going to bed
• Drinking a cup of decaffeinated tea
• Reading a paper book or newspaper (not virtual)
• Making a to-do list for the next day

Try to keep your mobile phone away from the bed. Anything that makes you alert and refreshed will make you sleepless. The bedroom and especially the bed is a place of peace and relaxation. Your body and mind should be completely relaxed before sleep.

6- Turn off the light and sound.

Unfortunately, light and sound are two causes of insomnia. If you are deep in sleep, what can wake you up at once except light or sound? The best and deepest type of sleep is sleeping in a calm, quiet and dark place.

Try to make your bedroom quiet and calm to solve your insomnia problem.

The following solutions can help you:

• Install dark curtains for the bedroom.
• Use a blindfold.
• Install sound insulation for your bedroom.

7- Buy a suitable mattress

One of the most important factors of comfortable sleep is having a comfortable and ideal mattress. If you toss and turn all night and can’t fall asleep, if you wake up in the morning with back pain and fatigue, your mattress is most likely unsuitable.

Here we review a series of symptoms and problems together. Check if you have the same problem.

• Do you feel your mattress springs?
  

  

• Does your partner’s rolling over wake you up?
• Is the mattress hollowed out where you sleep?
• Does your back feel dry in the morning?
• Is your mattress too firm?
• Is your mattress too soft and sinking into it?

In addition, if it has been 7 years since you bought your mattress, it is definitely time to buy a new mattress. New mattresses are designed and manufactured with very advanced technology.

These mattresses include several groups:

Memory foam mattresses

Memory foam mattresses provide better body support than spring mattresses. These mats sink to the weight of your muscles and take the shape of your body. This function will make you not notice your wife rolling over and sleep comfortably. In addition, memory foam does not absorb dust and is anti-fungal.

Hybrid mattresses

These mattresses offer you the best type of memory foam and spring technology for a comfortable sleep. They also support the body very well. Mattresses that have also benefited from cooling gels are a good choice. Be careful, before buying a mattress, make sure to research it and test it in the store, and keep in mind that buying a new and standard mattress may cost a little, but this is a kind of investment to maintain the health of the spine and muscles. And it is your sleep and rest.

8- Change your pillow, blanket and sheets to have a comfortable sleep.

• Do you sweat while sleeping? Do you wake up in the middle of the night feeling suffocated or hot?

Your sheets are definitely substandard and should be replaced. Try to use sheets with natural fibers. Because cotton and natural sheets help your skin and body stay cool during sleep.

• Do you wake up in the morning with a sore neck? Is your neck always dry? Is your head too high or too low when you sleep?

The above marks are due to the non-standard pillow. If the pillow doesn’t have the right material, you will definitely have a neck pain problem, and if you don’t do something about it, it will definitely be dangerous in the future.

Buying standard pillows with high-quality material will make you sleep comfortably. A good pillow is one that supports your head and neck. If you have neck pain, you should use medical pillows with memory foam. Memory foam makes your head and neck have an ideal shape during sleep and is not under pressure.

• Do you have itchy nose, eyes or sneezing while sleeping? Does your body itch? Does your skin have eczema?

The above symptoms are due to the use of an inappropriate blanket. Make sure that the material of your blanket must be completely hypoallergenic and anti-bacterial. Also, the best type of blankets are four-season blankets. Because they have a cooling mode in the hot season and a heating mode in the cold season.

final word

In the end, you should know that all of us may experience insomnia or poor sleep for a while. So do not despair. But if following the above does not help you and you are still having trouble sleeping and are looking for a comfortable night’s sleep, be sure to consult a doctor