The post Best Ways to Improve Your Sleep Quality This Winter appeared first on yourdailysportfix.com.
]]>Winter is bringing colder temperatures our way, and you can try to regulate your body temperature by using multiple sheets and blankets to stay warm and cozy because you’ll be able to add and remove layers with ease.
Seasonal changes can affect your melatonin levels. The lack of exposure to the sun can have a negative impact on your sleep, so try to open the curtains as soon as you wake up and let the sunlight in.
It’s pretty much impossible to resist the urge to nap in the wintertime, but try to avoid doing so in the evening so your naps wouldn’t interfere with your sleep schedule.
Drinking alcohol and eating large meals and snacks late at night can negatively impact your sleep all year long, and it won’t do you any favors this winter. Most people are prone to embracing unhealthy eating habits during this season, but it’s usually best to avoid alcohol and keep your dinner light.
The post Best Ways to Improve Your Sleep Quality This Winter appeared first on yourdailysportfix.com.
]]>The post Tired in the Afternoons? This Could be Why appeared first on yourdailysportfix.com.
]]>While the optimal solution may be as simple as a nap, sneaking away for a few minutes of shuteye isn’t always an option, and lack of sleep is just one of many potential causes of chronic midday fatigue. Let’s take a look at some of the reasons that could be behind your afternoon exhaustion.
Not getting enough good quality sleep is the most common culprit behind frequently feeling tired in the afternoon. Our bodies follow natural circadian rhythms that regulate our states of sleep and wake, and any disruption to this cycle can contribute to physical and mental exhaustion throughout the day. Aiming for 7-9 hours of quality sleep should help you to wake up feeling rested and remain focused throughout the day.
If you’re getting enough sleep and still feel tired, there’s a good chance your diet is contributing to your afternoon crash. High-carbohydrate meals like pasta and pizza typically cause a rapid spike in blood sugar levels that quickly leads to an exhaustion-inducing crash. To keep your blood sugar steady, go for a balanced option that includes protein and healthy fats along with complex carbs.
Dehydration can make you feel tired any time of day, but for some, its effects may be more noticeable in the afternoon when combined with other factors such as lack of movement or sleep deprivation. Lack of water in the body impacts blood circulation, which in turn reduces oxygen supply to the brain. Try to drink at least 8 oz. of water or herbal tea every hour to keep your energy up and your mind sharp.
The post Tired in the Afternoons? This Could be Why appeared first on yourdailysportfix.com.
]]>The post Improve Your Sleep With These Bedroom Décor Ideas appeared first on yourdailysportfix.com.
]]>House plants have been shown to naturally improve air quality, increase humidity and help induce feelings of calmness. Surround your bed with your own indoor jungle and feel your stress melt away.
The color of your walls can also help improve your sleep. Choose calming, zen colors such as pale blues and purples, whites, warm grays, dusty pinks, earthy tones or neutrals. Avoiding bright or harsh colors will help create a sense of tranquillity and peace.
Your bedroom should be somewhere you can leave behind the stress of the day and truly rest. That means the time spent in your bedroom should be spent sleeping, rather than working or watching TV. A minimalist aesthetic is ideal for helping promote sleep and relaxation, removing distractions that might keep you awake.
The post Improve Your Sleep With These Bedroom Décor Ideas appeared first on yourdailysportfix.com.
]]>The post How to Calm Down After a Stressful Day appeared first on yourdailysportfix.com.
]]>Meditation has been found to help lower anxiety levels, even just by meditating for a few minutes a day. You can start with only 5 minutes a day, and work your way up to more time. It’s helpful to look up guided meditations or tips online. Meditating after your day is over can help you refocus on yourself and away from the worries you can’t attend to in the moment.
A bit of intense exercise can release endorphins, which give you a “high” and help wash away those bad brain chemicals. Exercise can help you blow off steam and let out some of that stress. Don’t do this directly before bed, because it will give you more energy, but it is a great way to wear out your body a couple of hours before bed so that you’ll fall asleep faster.
Various aromas can give your body different sensations, and certain aromas are known to calm people down. If you enjoy things like scented candles, lighting one with a calming scent or using an essential oil air freshener can help turn your home into a comforting space.
The post How to Calm Down After a Stressful Day 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 Placing Pillows Properly Can Improve Your Sleep appeared first on yourdailysportfix.com.
]]>If lying flat on your back is your ideal position, you want to keep your pillows to as few as possible. To prevent neck and back pain, place one pillow that is not too thick under your head to give support to your neck. This will also help to improve your posture while you doze.
Once on your side, place your shoulder beneath your torso and measure the distance between your ear and the mattress. That should be the thickness of the pillow you choose or an indication of how many you need. The idea is to create alignment so that your body is basically in a standing position while horizontal. Popping a pillow between your knees will give support to your hips while placing one under your arm will offer additional comfort.
As comfortable as lying on your belly may be, it isn’t great for your posture. If you’re a stomach sleeper, it’s best to stick with just one pillow or no pillow at all to avoid straining your neck.
The post Placing Pillows Properly Can Improve Your Sleep 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 This Hack Will Help You Fall Asleep Fast appeared first on yourdailysportfix.com.
]]>It all begins with getting into a comfortable position. You want to direct your attention to your breath. Focus on your breathing while slowly relaxing your entire body.
Start with your forehead and facial features. Release all tension, especially if you tend to clench your jaw or grind your teeth. Work your way down your body, making sure your arms are loose at the sides.
Imagine a warmth slowly traveling from the top of your head all the way through to your fingertips.
Take another deep breath, this time focusing on your chest, and continuing to your stomach, thighs, legs, and feet. Allow the warm sensation to reach the tips of your toes.
It is crucial that your mind feels relaxed. If thoughts pop up, repeat the phrase “don’t think” to yourself for 10 seconds. Imagine yourself in a calm setting, lying in a canoe on the water or in a cozy hammock.
Happy sleeping.
The post This Hack Will Help You Fall Asleep Fast appeared first on yourdailysportfix.com.
]]>The post Your Quality of Sleep Can be Revealed by Your Mouth appeared first on yourdailysportfix.com.
]]>Grinding Teeth
Did you know that there is actually a name for teeth grinding. Known as bruxism, it is often caused by stress and anxiety, but can also be an indication of sleep apnea. The temporary pause in breathing can trigger your body to grind as a way of re-opening your airway.
Imprinted Tongue
Ever find that your tongue has some interesting pattern going on? The indentations can be caused by subconsciously pushing your tongue against your teeth to open up your airway caused by sleep apnea. In fact, 80% of people who have a scalloped tongue have this sleeping condition.
Acid Reflux
There is a direct connection between sleep apnea and acid reflux. Acid from the stomach flowing back up the esophagus can result in the back of the throat becoming inflamed, restricting breathing. It works the other way too, with sleep apnea causing pressure on the stomach which can lead to acid reflux.
The post Your Quality of Sleep Can be Revealed by Your Mouth 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 Best Ways to Improve Your Sleep Quality This Winter appeared first on yourdailysportfix.com.
]]>Winter is bringing colder temperatures our way, and you can try to regulate your body temperature by using multiple sheets and blankets to stay warm and cozy because you’ll be able to add and remove layers with ease.
Seasonal changes can affect your melatonin levels. The lack of exposure to the sun can have a negative impact on your sleep, so try to open the curtains as soon as you wake up and let the sunlight in.
It’s pretty much impossible to resist the urge to nap in the wintertime, but try to avoid doing so in the evening so your naps wouldn’t interfere with your sleep schedule.
Drinking alcohol and eating large meals and snacks late at night can negatively impact your sleep all year long, and it won’t do you any favors this winter. Most people are prone to embracing unhealthy eating habits during this season, but it’s usually best to avoid alcohol and keep your dinner light.
The post Best Ways to Improve Your Sleep Quality This Winter appeared first on yourdailysportfix.com.
]]>The post Tired in the Afternoons? This Could be Why appeared first on yourdailysportfix.com.
]]>While the optimal solution may be as simple as a nap, sneaking away for a few minutes of shuteye isn’t always an option, and lack of sleep is just one of many potential causes of chronic midday fatigue. Let’s take a look at some of the reasons that could be behind your afternoon exhaustion.
Not getting enough good quality sleep is the most common culprit behind frequently feeling tired in the afternoon. Our bodies follow natural circadian rhythms that regulate our states of sleep and wake, and any disruption to this cycle can contribute to physical and mental exhaustion throughout the day. Aiming for 7-9 hours of quality sleep should help you to wake up feeling rested and remain focused throughout the day.
If you’re getting enough sleep and still feel tired, there’s a good chance your diet is contributing to your afternoon crash. High-carbohydrate meals like pasta and pizza typically cause a rapid spike in blood sugar levels that quickly leads to an exhaustion-inducing crash. To keep your blood sugar steady, go for a balanced option that includes protein and healthy fats along with complex carbs.
Dehydration can make you feel tired any time of day, but for some, its effects may be more noticeable in the afternoon when combined with other factors such as lack of movement or sleep deprivation. Lack of water in the body impacts blood circulation, which in turn reduces oxygen supply to the brain. Try to drink at least 8 oz. of water or herbal tea every hour to keep your energy up and your mind sharp.
The post Tired in the Afternoons? This Could be Why appeared first on yourdailysportfix.com.
]]>The post Improve Your Sleep With These Bedroom Décor Ideas appeared first on yourdailysportfix.com.
]]>House plants have been shown to naturally improve air quality, increase humidity and help induce feelings of calmness. Surround your bed with your own indoor jungle and feel your stress melt away.
The color of your walls can also help improve your sleep. Choose calming, zen colors such as pale blues and purples, whites, warm grays, dusty pinks, earthy tones or neutrals. Avoiding bright or harsh colors will help create a sense of tranquillity and peace.
Your bedroom should be somewhere you can leave behind the stress of the day and truly rest. That means the time spent in your bedroom should be spent sleeping, rather than working or watching TV. A minimalist aesthetic is ideal for helping promote sleep and relaxation, removing distractions that might keep you awake.
The post Improve Your Sleep With These Bedroom Décor Ideas appeared first on yourdailysportfix.com.
]]>The post How to Calm Down After a Stressful Day appeared first on yourdailysportfix.com.
]]>Meditation has been found to help lower anxiety levels, even just by meditating for a few minutes a day. You can start with only 5 minutes a day, and work your way up to more time. It’s helpful to look up guided meditations or tips online. Meditating after your day is over can help you refocus on yourself and away from the worries you can’t attend to in the moment.
A bit of intense exercise can release endorphins, which give you a “high” and help wash away those bad brain chemicals. Exercise can help you blow off steam and let out some of that stress. Don’t do this directly before bed, because it will give you more energy, but it is a great way to wear out your body a couple of hours before bed so that you’ll fall asleep faster.
Various aromas can give your body different sensations, and certain aromas are known to calm people down. If you enjoy things like scented candles, lighting one with a calming scent or using an essential oil air freshener can help turn your home into a comforting space.
The post How to Calm Down After a Stressful Day 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 Placing Pillows Properly Can Improve Your Sleep appeared first on yourdailysportfix.com.
]]>If lying flat on your back is your ideal position, you want to keep your pillows to as few as possible. To prevent neck and back pain, place one pillow that is not too thick under your head to give support to your neck. This will also help to improve your posture while you doze.
Once on your side, place your shoulder beneath your torso and measure the distance between your ear and the mattress. That should be the thickness of the pillow you choose or an indication of how many you need. The idea is to create alignment so that your body is basically in a standing position while horizontal. Popping a pillow between your knees will give support to your hips while placing one under your arm will offer additional comfort.
As comfortable as lying on your belly may be, it isn’t great for your posture. If you’re a stomach sleeper, it’s best to stick with just one pillow or no pillow at all to avoid straining your neck.
The post Placing Pillows Properly Can Improve Your Sleep 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 This Hack Will Help You Fall Asleep Fast appeared first on yourdailysportfix.com.
]]>It all begins with getting into a comfortable position. You want to direct your attention to your breath. Focus on your breathing while slowly relaxing your entire body.
Start with your forehead and facial features. Release all tension, especially if you tend to clench your jaw or grind your teeth. Work your way down your body, making sure your arms are loose at the sides.
Imagine a warmth slowly traveling from the top of your head all the way through to your fingertips.
Take another deep breath, this time focusing on your chest, and continuing to your stomach, thighs, legs, and feet. Allow the warm sensation to reach the tips of your toes.
It is crucial that your mind feels relaxed. If thoughts pop up, repeat the phrase “don’t think” to yourself for 10 seconds. Imagine yourself in a calm setting, lying in a canoe on the water or in a cozy hammock.
Happy sleeping.
The post This Hack Will Help You Fall Asleep Fast appeared first on yourdailysportfix.com.
]]>The post Your Quality of Sleep Can be Revealed by Your Mouth appeared first on yourdailysportfix.com.
]]>Grinding Teeth
Did you know that there is actually a name for teeth grinding. Known as bruxism, it is often caused by stress and anxiety, but can also be an indication of sleep apnea. The temporary pause in breathing can trigger your body to grind as a way of re-opening your airway.
Imprinted Tongue
Ever find that your tongue has some interesting pattern going on? The indentations can be caused by subconsciously pushing your tongue against your teeth to open up your airway caused by sleep apnea. In fact, 80% of people who have a scalloped tongue have this sleeping condition.
Acid Reflux
There is a direct connection between sleep apnea and acid reflux. Acid from the stomach flowing back up the esophagus can result in the back of the throat becoming inflamed, restricting breathing. It works the other way too, with sleep apnea causing pressure on the stomach which can lead to acid reflux.
The post Your Quality of Sleep Can be Revealed by Your Mouth 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.
]]>