The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.
]]>Of all of the practices that contribute to proper sleep hygiene, the most important of all is sticking to a regular sleep routine. Our bodies operate according to an internal clock known as the circadian rhythm, and keeping consistent bed and wake-up times, even on weekends, is essential for keeping this rhythm regulated.
Create an environment conducive to high-quality sleep by keeping your bedroom cool, dark, and quiet. Set your thermostat to around 65°F, use blackout curtains, and place cell phones and other electronics in another room. If you live in a city or noisy neighborhood, use white noise to drown out disruptive sounds from the outside. Staying comfortable can also help to prevent any unexpected wakeups throughout the night, so consider investing in a high-quality mattress and pillows that support proper spinal alignment.
If you’re struggling to fall asleep at bedtime or regularly feel tired in the afternoons, don’t overlook the impact of exercise. Physical activity can promote better sleep by relieving stress and helping to regulate our circadian rhythm, but it’s best to keep strenuous workouts to at least an hour before bed. In the same vein, avoid caffeine and alcohol in the evenings, as both have been shown to interfere with sleep quality.
The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.
]]>The post How to Fall Back Asleep When You Wake Up in the Middle of the Night appeared first on yourdailysportfix.com.
]]>Breathing techniques such as 4-7-8 breathing stimulate the parasympathetic nervous system and can be very helpful for both calming the body and quieting a racing mind. To practice 4-7-8 breathing, inhale through your nose for a count of 4, hold for 7, then exhale for 8. Repeat for three to five cycles until you start to feel sleepy.
Mindfulness meditation can be a great relaxation technique, but it does require a bit of practice to get the hang of, and the middle of the night isn’t exactly the optimal time to start. If you’re not an experienced meditator, body scan meditations are an effective alternative. To perform a body scan, lie down in a comfortable position, bring your attention to the crown of your head, then slowly scan down toward the bottoms of your feet. Breathe slowly, relaxing each body part as you go.
Certain frequencies have been shown to elicit states of relaxation in the brain, with delta waves in particular linked to improved sleep quality. Search YouTube or Spotify to find a track that you enjoy, then listen to it on a loop with headphones to help your brain drift off to dreamland.
The post How to Fall Back Asleep When You Wake Up in the Middle of the Night appeared first on yourdailysportfix.com.
]]>The post Does Sleeping Position Matter? Pros & Cons of Popular Positions appeared first on yourdailysportfix.com.
]]>Pros: Sleeping on your back is beneficial for spinal alignment, as it enables your body weight to distribute more evenly than in other positions. This reduces your chances of waking up with pain such as a stiff neck or tension headache. Back sleep is also best for minimizing wrinkles caused by prolonged contact with a pillow.
Cons: Without proper support under the knees, back sleeping can cause pain and discomfort in the lower back. It has also been shown to worsen snoring and sleep apnea symptoms, and even increase episodes of sleep paralysis in those prone to it.
Pros: Side sleeping, particularly on the left, can promote better digestion and is the best position for reducing acid reflux. It also enhances airway circulation, making it beneficial for individuals with sleep apnea.
Cons: Without adequate support, side sleeping can potentially lead to shoulder and hip pain. In certain individuals, it can also compress the lungs and make breathing difficult. Sleeping on the same side every night may also cause facial asymmetry and wrinkles due to prolonged uneven pressure.
Pros: Sleeping on the stomach, sometimes called the prone position, can alleviate snoring by keeping the airway open. It may also ease symptoms of sleep apnea in some cases. This position can also reduce the likelihood of acid reflux episodes that may be exacerbated by back sleeping.
Cons: Stomach sleeping often leads to neck and back strain due to the stress it puts on the spine. Over time, this pressure can reduce our quality of sleep and leave us feeling less than well-rested in the morning.
The post Does Sleeping Position Matter? Pros & Cons of Popular Positions appeared first on yourdailysportfix.com.
]]>The post Your Best Night’s Sleep: Tips for Good-Quality Slumber appeared first on yourdailysportfix.com.
]]>Transform your bedroom into a sleep sanctuary by making sure it’s cool, quiet, and dark. Invest in blackout curtains to block out unwanted light, use a white noise machine to drown out disturbances, and keep the room around 60-65 degrees Fahrenheit. Choosing a mattress and pillows that support your body can also help keep you comfortable throughout the night and prevent pain in the morning.
Set a regular sleep schedule, aiming for a consistent bed and wake-up time that you can stick to even on weekends. Our bodies thrive on routine, and having a schedule helps regulate your circadian rhythm. Before bedtime, wind down with calming activities like reading or a warm bath. Avoid stimulating screens and caffeine, as they can interfere with falling asleep.
Try techniques like deep breathing, progressive muscle relaxation, or meditation to relax your body and unwind your mind before bed. These practices help quiet racing thoughts and reduce stress so you feel calm and ready for sleep. You can also experiment with essential oils like lavender, or use a magnesium spray on your pillow.
The post Your Best Night’s Sleep: Tips for Good-Quality Slumber appeared first on yourdailysportfix.com.
]]>The post Celebrities Reveal Their Secrets to Good Sleep appeared first on yourdailysportfix.com.
]]>As Mary Poppins famously told us, a spoonful of sugar makes the medicine go down. Rosario Dawson is of the opinion that a spoonful of honey gives you a good night’s sleep. “It doesn’t mess with your digestive tract because you don’t really want to eat too much just before you go to bed. But it does act as brainfood for you while your body is doing all its repairs,” said The Mandalorian star.
Jennifer Aniston has struggled with sleep issues such as insomnia, sleepwalking, and sleep anxiety. Her solution? A consistent bedtime. “Make bedtime the same every night, which is challenging for us actors, because if we’re on a movie, the schedule is all over the place,” the Friends star explains.
Calcium is directly linked to our sleep cycle and a lack of calcium and magnesium can result in you waking up after a few hours and not being able to get back to sleep. Salma Hayek combats this by consuming a calcium magnesium drink. “It helps me. It also helps you go to the bathroom. You sleep well and you hmm hmm well,” revealed the Magic Mike’s Last Dance actress.
The post Celebrities Reveal Their Secrets to Good Sleep appeared first on yourdailysportfix.com.
]]>The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.
]]>Of all of the practices that contribute to proper sleep hygiene, the most important of all is sticking to a regular sleep routine. Our bodies operate according to an internal clock known as the circadian rhythm, and keeping consistent bed and wake-up times, even on weekends, is essential for keeping this rhythm regulated.
Create an environment conducive to high-quality sleep by keeping your bedroom cool, dark, and quiet. Set your thermostat to around 65°F, use blackout curtains, and place cell phones and other electronics in another room. If you live in a city or noisy neighborhood, use white noise to drown out disruptive sounds from the outside. Staying comfortable can also help to prevent any unexpected wakeups throughout the night, so consider investing in a high-quality mattress and pillows that support proper spinal alignment.
If you’re struggling to fall asleep at bedtime or regularly feel tired in the afternoons, don’t overlook the impact of exercise. Physical activity can promote better sleep by relieving stress and helping to regulate our circadian rhythm, but it’s best to keep strenuous workouts to at least an hour before bed. In the same vein, avoid caffeine and alcohol in the evenings, as both have been shown to interfere with sleep quality.
The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.
]]>The post How to Fall Back Asleep When You Wake Up in the Middle of the Night appeared first on yourdailysportfix.com.
]]>Breathing techniques such as 4-7-8 breathing stimulate the parasympathetic nervous system and can be very helpful for both calming the body and quieting a racing mind. To practice 4-7-8 breathing, inhale through your nose for a count of 4, hold for 7, then exhale for 8. Repeat for three to five cycles until you start to feel sleepy.
Mindfulness meditation can be a great relaxation technique, but it does require a bit of practice to get the hang of, and the middle of the night isn’t exactly the optimal time to start. If you’re not an experienced meditator, body scan meditations are an effective alternative. To perform a body scan, lie down in a comfortable position, bring your attention to the crown of your head, then slowly scan down toward the bottoms of your feet. Breathe slowly, relaxing each body part as you go.
Certain frequencies have been shown to elicit states of relaxation in the brain, with delta waves in particular linked to improved sleep quality. Search YouTube or Spotify to find a track that you enjoy, then listen to it on a loop with headphones to help your brain drift off to dreamland.
The post How to Fall Back Asleep When You Wake Up in the Middle of the Night appeared first on yourdailysportfix.com.
]]>The post Does Sleeping Position Matter? Pros & Cons of Popular Positions appeared first on yourdailysportfix.com.
]]>Pros: Sleeping on your back is beneficial for spinal alignment, as it enables your body weight to distribute more evenly than in other positions. This reduces your chances of waking up with pain such as a stiff neck or tension headache. Back sleep is also best for minimizing wrinkles caused by prolonged contact with a pillow.
Cons: Without proper support under the knees, back sleeping can cause pain and discomfort in the lower back. It has also been shown to worsen snoring and sleep apnea symptoms, and even increase episodes of sleep paralysis in those prone to it.
Pros: Side sleeping, particularly on the left, can promote better digestion and is the best position for reducing acid reflux. It also enhances airway circulation, making it beneficial for individuals with sleep apnea.
Cons: Without adequate support, side sleeping can potentially lead to shoulder and hip pain. In certain individuals, it can also compress the lungs and make breathing difficult. Sleeping on the same side every night may also cause facial asymmetry and wrinkles due to prolonged uneven pressure.
Pros: Sleeping on the stomach, sometimes called the prone position, can alleviate snoring by keeping the airway open. It may also ease symptoms of sleep apnea in some cases. This position can also reduce the likelihood of acid reflux episodes that may be exacerbated by back sleeping.
Cons: Stomach sleeping often leads to neck and back strain due to the stress it puts on the spine. Over time, this pressure can reduce our quality of sleep and leave us feeling less than well-rested in the morning.
The post Does Sleeping Position Matter? Pros & Cons of Popular Positions appeared first on yourdailysportfix.com.
]]>The post Your Best Night’s Sleep: Tips for Good-Quality Slumber appeared first on yourdailysportfix.com.
]]>Transform your bedroom into a sleep sanctuary by making sure it’s cool, quiet, and dark. Invest in blackout curtains to block out unwanted light, use a white noise machine to drown out disturbances, and keep the room around 60-65 degrees Fahrenheit. Choosing a mattress and pillows that support your body can also help keep you comfortable throughout the night and prevent pain in the morning.
Set a regular sleep schedule, aiming for a consistent bed and wake-up time that you can stick to even on weekends. Our bodies thrive on routine, and having a schedule helps regulate your circadian rhythm. Before bedtime, wind down with calming activities like reading or a warm bath. Avoid stimulating screens and caffeine, as they can interfere with falling asleep.
Try techniques like deep breathing, progressive muscle relaxation, or meditation to relax your body and unwind your mind before bed. These practices help quiet racing thoughts and reduce stress so you feel calm and ready for sleep. You can also experiment with essential oils like lavender, or use a magnesium spray on your pillow.
The post Your Best Night’s Sleep: Tips for Good-Quality Slumber appeared first on yourdailysportfix.com.
]]>The post Celebrities Reveal Their Secrets to Good Sleep appeared first on yourdailysportfix.com.
]]>As Mary Poppins famously told us, a spoonful of sugar makes the medicine go down. Rosario Dawson is of the opinion that a spoonful of honey gives you a good night’s sleep. “It doesn’t mess with your digestive tract because you don’t really want to eat too much just before you go to bed. But it does act as brainfood for you while your body is doing all its repairs,” said The Mandalorian star.
Jennifer Aniston has struggled with sleep issues such as insomnia, sleepwalking, and sleep anxiety. Her solution? A consistent bedtime. “Make bedtime the same every night, which is challenging for us actors, because if we’re on a movie, the schedule is all over the place,” the Friends star explains.
Calcium is directly linked to our sleep cycle and a lack of calcium and magnesium can result in you waking up after a few hours and not being able to get back to sleep. Salma Hayek combats this by consuming a calcium magnesium drink. “It helps me. It also helps you go to the bathroom. You sleep well and you hmm hmm well,” revealed the Magic Mike’s Last Dance actress.
The post Celebrities Reveal Their Secrets to Good Sleep appeared first on yourdailysportfix.com.
]]>