Six to eight hours of sleep typically helps a person to wake up refreshed, depending on the individual’s physical needs.
A good night’s rest goes a long way toward alleviating the negative effects of elevated stress levels, and when a person does not get enough, it causes the body to release cortisol, which is a stress hormone.
Unfortunately, stress and anxiety disrupt the circadian rhythms of the body, disturbing a person’s ability to fall asleep and stay there. Poor sleep quality can create many other health issues, as well, including headaches, heartburn and apnea. The right pillow enhances the posture by balancing the alignment of the spine and neck. This creates the environment necessary for relaxation, which allows the body to unwind and enter a state of deep slumber.
The first step in identifying the right pillow is to discover the posture that feels most natural
According to specialists, people choose their positions based on how well they can breathe. For example, when the airway in the throat becomes smaller at night, an individual is more likely to be a stomach sleeper. Sixty-three per cent of people lie on their sides, 16 per cent on their stomachs and only 14 per cent on their backs. Attempting to force the body away from its naturally chosen position may cause a lower quality of rest.
Contour Pillows for neck & shoulders
Not only is lying on the right or left side the most common posture, but it is also the best for breathing because it helps the airways to stay open. A side sleeper’s best pillow choice is firm and high to support the weight of the head without allowing the neck to tilt uncomfortably. The head typically accounts for one-eighth of a person’s body weight, and the heavier a person is, the more firm the pillow should be.
Body and contouring pillows support the shoulders and legs with the benefit of being more likely to stay in place through the night. They also help to keep the body in the favoured position without putting stress on the hips and lower back. Although some shifting is positive and helps with circulation, too much movement leads to disrupted rest, which leaves a person tired and tense the next day.
Stomach sleepers need little or no support under their heads because any elevation forces the neck to twist uncomfortably
A thin pillow that keeps the head in a downward angle helps to keep the neck from turning too far in either direction. Firm pillows beneath the hips and ankles give better support to the spine and are more helpful for good rest.
Ideal pillows for back sleeping
With the proper support, back sleeping can be a comfortable position. A thin, moderately firm pillow with a curve on it keeps the head horizontal, which prevents flexion in the neck. Placing a second one under the knees takes the pressure off the lower back and keeps the spine from being pulled from its natural curve. People who have snoring or apnea issues should avoid this position because the airways do not stay open as well. It is also not recommended for pregnant women due to the potential for added stress to the back and the heart.
Comfortable sleep for mental & physical strength
The results of a good night’s slumber are usually immediately obvious. A person will notice higher energy levels and a better and more stable mood. While better rest may not completely eradicate situational stress, sleeping well provides more physical, mental, and emotional strength to deal with the issues that are causing it.
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Yes, massage can significantly contribute to better sleep quality. Massage therapy promotes relaxation by reducing stress, anxiety, and muscle tension, which are common obstacles to a peaceful night’s sleep. Techniques like acupressure, Swedish massage, and deep tissue massage encourage relaxation and improve blood circulation, preparing the body for rest. By easing physical discomfort and promoting a sense of calm, massage can help create an optimal sleep environment, allowing you to enjoy more restful and rejuvenating sleep.
To sleep better, there are several things you can try. Firstly, establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves sleep quality. Secondly, create a relaxing bedtime routine to signal your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practising relaxation techniques such as deep breathing or gentle stretching. Additionally, make sure your sleep environment is comfortable and conducive to sleep. Keep your bedroom cool, dark, and quiet, and invest in a good-quality mattress and pillows that provide adequate support. Lastly, limit your exposure to electronic devices, especially before bedtime, as the blue light emitted by screens can interfere with your sleep. Instead, engage in calming activities and avoid stimulating substances like caffeine and nicotine close to bedtime. By incorporating these tips into your routine, you can improve your sleep and wake up feeling refreshed and energized.
Sleeping naked can offer potential health benefits, but whether it’s better depends on personal comfort and preference. Sleeping without clothing can help regulate body temperature and improve air circulation, which might enhance sleep quality. Additionally, it can reduce the risk of certain skin infections by allowing the skin to breathe. However, individual comfort levels, cultural norms, and environmental factors should also be considered. Ultimately, the choice of sleeping attire is a personal decision, and opting for what allows you to sleep comfortably and maintain good sleep hygiene is most important.
Hot flushes, also known as hot flashes, are typically caused by hormonal fluctuations, particularly a decrease in estrogen levels, commonly experienced during menopause. These hormonal changes can disrupt the body’s ability to regulate temperature. The hypothalamus, the part of the brain responsible for controlling body temperature, becomes more sensitive to slight changes in body temperature. When it senses your body is too warm, it initiates a hot flush to cool down, resulting in the sudden feeling of heat, often accompanied by sweating and a red, flushed appearance, particularly around the face and neck.
Sleeping on the left side has several benefits that can help you sleep better. Firstly, it can improve digestion. When you sleep on your left side, it allows gravity to aid in the movement of food through your digestive system, reducing the risk of acid reflux and heartburn. This position also helps your body to naturally eliminate waste more efficiently, promoting a healthier digestive process.
Additionally, sleeping on the left side can enhance circulation and relieve pressure on vital organs. By lying on your left side, you can improve blood flow to your heart, brain, and other organs, ensuring they receive an adequate oxygen supply. This can lead to more restful sleep and help reduce the risk of certain health conditions. Moreover, this position can alleviate pressure on your liver and spleen, allowing them to function optimally during the night.
Sleeping on your left side can offer various benefits for a better night’s sleep. It aids digestion, improves circulation, and relieves pressure on vital organs. So, if you’re looking to enhance your sleep quality, consider giving the left side a try!