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Officials argue that along with a balanced diet and consistent exercise, sleep is the third critical element of overall health. Sleep not only preserves our physical condition but also improves our cognitive functions and boosts our ability to cope with stress. However, stress can severely affect our sleep schedule. Multiple studies show that more than half of the people report experiencing inadequate sleep or believe they don’t get enough rest. Did you know that insufficient sleep can increase the risk of being in a car accident by three times? If stress is affecting your sleep quality, it’s important to recognize how stress impacts sleep.

Missing Out on Sleep

Common factors that contribute to lack of sleep include overthinking, consuming too much caffeine, high cortisol levels overscheduling, anxiety and so on. All the factors we mentioned have something in common – stress often triggers them.

Overthinking

With today’s demanding workloads, many people take their work home. While some do it metaphorically, unfortunately, many of us also have to do it physically. Stay-at-home parents and students also experience this on a regular basis. It is just hard to let all your worries go before going to bed if you have spent an entire day troubleshooting or stressing out. Overthinking will stimulate your mind and prevent you from falling into blissful slumber. Worries can even wake you up in the middle of the night and keep you awake. This happens when you transition between sleep stages.

Caffeine

People under a lot of stress tend to consume more caffeine. For example, many people drink coffee in the morning to get them going. However, stressed people also drink big amounts of coffee to help them make it through the day. All that caffeine will not help you, on the contrary, it will only make things worse because it aggravates your stress levels. Stress paired with caffeine will severely affect the amount and quality of your sleep.

Cortisol

Cortisol is a stress hormone that has a vital role in boosting our energy levels when we need it the most. For example, cortisol levels are increased in a fight or flight situations. Similar to adrenaline, cortisol enables us to respond when we feel stressed or threatened. Chronic stress can raise your cortisol levels and disrupt healthy sleep patterns.

Overscheduling

Every person has experienced the consequences of a hectic and busy life. However, we mustn’t allow overscheduling to affect our sleep. If you have recently started pushing your bedtime back in order to get things done, over time, you will feel chronically tired. The same goes if you start getting up earlier and earlier. You need around 7 to 8 hours of sleep in order to stay healthy and function normally. Lack of sleep definitely won’t get things done, because, without it, you will be unable to focus, solve problems and even remember things. Overscheduling negatively affects students the most.

Anxiety

Anxiety is very similar to overthinking, and it can definitely wake you up or keep you awake at night. As overthinking, anxiety also stimulates the mind with threatening scenarios and worries. Not being able to find a solution or calm down will rob you of sleep and raise your cortisol levels.

First-Aid Tips for Sleep

If you find yourself regularly short on sleep, try some of the following essential sleep tips, such as maintaining a consistent sleep and wake up schedule, releasing stress or having sex.

Healthy Nighttime Habits

Sleep habits are not easy to develop, but when you start to enjoy all the benefits that come with, you will be glad you tried. To tune your inner clock, begin by going to bed and waking up roughly at the same time every day. When the routine kicks in, you will always feel sleepy at the same time in the evening, and you will fall asleep faster than usual. When it comes to waking up, soon, you won’t have to use an alarm clock to wake up for work or school.

Creating a short bedtime ritual such as brushing teeth, taking a shower, or listening to a soothing song will also help your routine kick in faster. The routine shouldn’t last longer than 30 minutes. It should consist of calming and soothing activities that will help you unwind and prepare for bed. All pre-bed activities should be done in the same order, every night.

Release Stress

When stress accumulates, you just have to release it somehow. People report that meditation and muscle relaxation usually help them the most. If you are not in meditation, create your own stress relief ritual. For some people, that can be a warm bubble bath or reading a book, while for others, the perfect method to unwind is to play with their kids and pets or watch a nice movie.

Have Sex

A favorite way for many people to relax before bed is to have sex.  Since sex with a loving partner gives you a dose of relaxing hormones, it a perfect natural stress relief aid. Apart from relieving tension and helping you unwind, sex also helps you to sleep better. Unfortunately, many people who are under a lot of stress are not in the mood for sex.

Music, aromatherapy, and a soothing environment might help setting up the perfect mood for romance. If you are both stressed, start by trading massages to loosen the pent-up tension.

Nap More Often

If nothing helps and you are exhausted, it is time to turn to power napping. It is not recommended to nap often during the day if you have troubles falling asleep at night. However, if you are sleep deprived, napping is a good way to return a bit of your sleep debt. Power napping is especially useful when you don’t have troubles to fall asleep, but you are just too busy. Napping can also increase your productivity and give you a quick boost of energy. If you are under a lot of stress, naps can help you cope with it better.

Most people usually don’t think twice about their mattresses unless there’s an issue. However, did you realize that the comfy layer of foam and springs that you snooze on every night has some super interesting secrets stashed away? You’re about to look at your mattress from an entirely fresh perspective with these odd yet captivating facts.

The Most Popular Mattress Type is Least-Liked

Around % of mattress sales in the US are innerspring mattresses. However, although they are sold the most, they are the least liked. A recent survey showed that innerspring beds have the lowest satisfaction ratings.

Only 60% of innerspring mattress owners are completely satisfied with their choice of bed. When it comes to memory foam and latex bedding, more than 80% of consumers are satisfied. Surprisingly, although water beds are not particularly comfortable nor they provide adequate support, 75% of waterbed owners are happy with their choice. The mentioned satisfaction rates have remained relatively stable for the last ten years. However, nowadays, specialty mattresses like memory foam and latex are becoming increasingly popular.

You are Sleeping with Creepy Critters

Don’t fool yourself and think you are sleeping alone. If your mattress is more than seven years old, you are sharing it with millions of dust mites. As this isn’t enough, you also sleep in their excrement.

Apart from mattresses, dust mites live almost anywhere where there are fabrics and carpets. However, their number is increased in more humid environments and places where there are people and pets. These creepy little critters are not particularly dangerous, but they can cause allergies and asthma. To prevent them from sharing your bed with you, it is recommended to get a mattress encasement or another type of bed protector.  Keep in mind that apart from your mattress, dust mites also live in pillows. It is recommended to replace your pillows at least every year and a half. If you have problems with allergies, you should replace your pillows every six months.

Your Mattress Can Be Recycled

If you are thinking about replacing your mattress, you probably haven’t considered what to do with it once you get a new bed. Instead of sending it to a landfill where it will slowly degrade for centuries, consider recycling it. As you know, recycling is a growing industry, and many states and organizations have recently started pushing the development of mattress recycling. Since many mattresses are thrown away every year, recycling them would significantly help reduce waste. For now, California, Rhode Island and Connecticut have laws that require from you to recycle your old mattress. We hope more countries will pass these laws in the future.

So, how are mattresses exactly recycled? Innerspring types can be repurposed, while beds that contain wood and fibers can be used as a fuel source. Foam and latex types can be recycled for use in padding and similar applications.

If your mattress is still in decent shape, you should consider reselling or donating it. Everything is a better option than simply throwing it away.

A Mattress is a Go-To Spot for Thieves

You have definitely heard the saying of hiding money under the mattress. Well, so have home burglars and thieves! Statistics show that home thieves will always look for hidden money and other valuable possessions under your bed.

So, if you have been keeping money under your bed, you should consider storing them in some less suspicious and safer places such as a bank. Burying money outside or in potted plants is also not a good idea. Also, sleeping on piles of cash is not good for your back.

Mattresses Were Supported By Ropes

Nowadays, our mattresses rest on box springs, platforms and other types of foundations. However, in the past, our beds were actually supported by ropes stretched across wood frames. Once you have learned this, you probably understand the meaning of the phrase “sleep tight” better. The phrase originated from a period when people regularly had to tighten the ropes of their bed. If not, their mattress would start sagging.

Mattresses Must Be Flame-Proof

In 2007, a federal law was passed that all mattresses must meet flammability guidelines in order to be sold in the United States. Simply put, all beds must be flameproof or able to withstand an open flame for 30 seconds.

The law was enacted because mattress fires were a common occurrence in the US. The main culprits for these fires were cigarettes and candles. The Consumer Products Safety Commission estimated that this mattresses meeting these requirements save more than 280 lives and 1300 injuries every year.

Apart from achieving flameproofing, mattress manufacturers also tend to use safer chemicals, fabric barriers as well as some greener bed manufacturing methods.

Mattress Dominoes is a Legitimate World Record Category

Have you ever heard about mattress dominoes? Mattress dominoes is an actual record maintained by Guinness. It involves lining mattresses and people up as you would do with dominoes and tipping one over.

The current record is 1001 mattresses and people. The record was set by volunteers in Shanghai in 2012. The American record was 850 human mattress dominoes set by La Quinta volunteers in New Orleans.

You Sweat and Shed All Over Your Bed at Night

Your mattress, apart from being filled with dust mites, is also packed with your shed skin cells and sweat. An average adult sheds more than a million of skin cells a day. Since we spend around a third of our day in bed, most of it will end up in our mattresses. We also sweat while sleeping, so our bed is filled with body fluids as well.

If you are a hot sleeper who sweats a lot, you should consider sleeping a memory foam or latex mattress that can cool your body down. Also, make sure your room is not too hot. The healthiest is to sleep in a moderately cold bedroom. To keep your mattress clean and safe protected from dust mites, sweat and shed skin, it is best to use a protective mattress cover. Bedding should also be regularly washed to keep your bed in a clean and healthy condition.

An Unmade Bed May Be Healthier

You had always been told to make your bed in the morning. Although making your bed is desirable to make your room look a little better, a study from Kingston University found out that leaving your bed unmade is a bit healthier. The study suggests that when you make your bed and cover it, you are actually trapping sweat and moisture. This is actually an ideal environment for dust mites to reproduce. To kill the critters, leave your mattress exposed in the morning for a few hours to dry out. Also, expose sheets to sunlight and fresh air half an hour before making the bed.

Most people recognize the significance of eating well and keeping active to stay healthy. However, it’s not as widely known that getting enough high-quality sleep is equally essential. Unfortunately, the fast-paced nature of today’s work environment and packed schedules mean that one out of every three Americans struggles with some kind of sleep problem. This results in at least a third of the population having sleep difficulties at least once a week, which causes them to wake up feeling exhausted and lethargic. So, is there a way to improve the quality of your sleep without having to turn to medication or completely revamping your sleeping space? Absolutely, there is. Grab your favorite pillow, make yourself cozy, and read on.

How Much Sleep Do We Really Need?

Before you start thinking you have a problem, think if you are getting as much as shuteye as you should. Most people who wake up tired every day don’t have a sleep problem. They simply don’t have enough time to sleep.

The only person who can determine how much sleep you need is you. It’s that simple. If you feel tired, you need more sleep. You should sleep around seven hours every night in order to feel refreshed and rested. Research shows that sleeping less than seven hours a night (paired with other factors) may result in experiencing severe health problems such as obesity, heart disease, depression and heart attack.

Apart from your age, you should be aware that factors such as genetics, lifestyle, and environment play a significant role in how much sleep you need. If you work a lot or engage in strenuous physical activity every day, you require more sleep than a person with an average schedule. Lastly, have in mind that the quality of your sleep is strongly affected by your habits.

Are You Sleepy?

The simplest way to determine if you are sleeping enough is to ask yourself if you are sleepy. If you are regularly tired, have to nap during the day, your body is loudly letting you know that you need to sleep more. If you don’t have a busy schedule and you manage to sleep seven or eight hours per night, and still wake up tired, you will definitely have a problem. Having a sleep problem doesn’t necessarily mean you suffer from a sleep disorder. It is necessary to see a doctor and find out what is messing with your sleep.

Keep a Sleep Diary

Keeping a sleep diary might help you identify your sleep problem. Also, you may be surprised when you actually start monitoring your sleep and see your snooze pattern in black and white. When keeping a sleep diary, you should write down the following:

• The time you go to bed and the hour you wake up
• The total number of hours you sleep (including naps)
• Note if you wake up in the middle of the night
• Note how you feel in the morning (refreshed or tired)

If you decide to visit a doctor, this little sleep diary will also be very valuable to your doctor. This is a simple way to gain more insight into your sleep habits.

Sleep Vacation Experiment

In order to identify your individual sleep needs, consider trying a little sleep vacation experiment. To do this, you need a week or two when you don’t have to be somewhere at a specific time in the morning, like your job. So, in order to try this out, you may need to wait until a vacation.

The experiment requires picking the same bedtime and wake up every night, and turning off your alarm. Record when you wake up in the morning.

During the first few days, you will definitely sleep longer because you are returning your sleep debt. However, after a week, you will begin to notice a specific pattern and find out how many hours of shuteye your body needs each night. For some people, that might be 7 hours, while for others 9 or more hours. Once you find out how many hours of slumber you need, pick a bedtime that will allow you to sleep enough to wake up naturally.

How to Become a Morning Person

If you can’t get up early in the morning, you should try tuning up your circadian clock. Circadian rhythm is our body’s natural snooze and wake up clock that regulates our sleep pattern. To tune your inner clock, you will need a little focus and patience, but a lot of discipline. Changing your sleep pattern and resetting your inner clock requires a lot of commitment, meaning you will have to change some of your good old habits, such as watching Netflix until 3 am.

To become a morning person, you first need to set a goal for your wake-up time and move your current wake-up time by 20 minutes each day. For example, if you typically wake up at 8 am, but you would like to get up two hours earlier, instead of eight, set your alarm clock for 7:40 am. Then move 20 minutes earlier each day until you have set your alarm for 6 am.

It is very important to go to bed when you are tired. To avoid unnecessary stimulation before bedtime, avoid watching TV or using your computer and smartphone. When your alarm goes off in the morning, you mustn’t stay in bed. Immediately get up and expose yourself to fresh air and bright sunlight. Lastly, try going to bed a bit earlier the next night. That should help you feel sleepy around 20 minutes earlier each night.

How to Wake Up in the Morning

If you can’t wake early in the morning, try the following tips. Start by using a louder alarm. If you sleep through your alarm, you have to change it. Sometimes, changing the ringtone to something irritating and setting the volume on high may do the trick.
One of the most natural ways to wake up in the morning is sunlight. Leave your blinds open to let the sunshine in and help you wake up faster.

Eating breakfast at the same time every day will train your body to expect food at a particular time and help you get prepared for it in the morning. If you have ever flown across time zones, you might have noticed that airlines often serve breakfast to help passengers adjust to the new time zone.

It is essential to keep the same bedtime routine every day, even on weekends. Staying up late on Friday night or sleeping in during the weekend will detune your inner clock. So, when you try to get up at 6 am on Monday, you will feel like it’s 4 am.

Since the mid-20th century, the design of bedrooms has changed dramatically. From the 1950s to today, we’ve seen notable changes, with many outdated trends and styles now behind us. Explore the evolution of bedroom designs over these years. 

The 1950s 

Pastel colors were trendy back then, including pink, mint, blue, turquoise, and pale yellow. Modern colors were also a quite common choice, such as orange, red, electric blue, black, and vibrant yellow. The goal was to create a contrast between colors. When it comes to fabrics, stars, stripes, and polka dots were a favorite bedroom option. Most bedrooms had curtains with floral prints. Chrome furniture and vinyl chairs were also a thing back then, as well as Formica tops. Most people slept on foam rubber mattresses, as it was a must-have thing in the 50s. 

The 1960s 

The 60s are associated with the rebellion and a specific home décor style. Living rooms looked much different compared to the previous decade. Pastel and modern colors were no longer a thing, and the style of furniture, chairs, and sofas was influenced by psychedelia and the hippie movement. Op art patterns became a trendy print, both inside and outside of a bedroom. Beanbag chairs and blow up furniture were quite popular as the accent was on furniture that could take the shape of the sitter. Many bedrooms also had shag rugs and lava lamps.  

The 1970s 

The 70s were characterized by corruption, recession, high unemployment rate, the lack of taste and material excess. During this decade, bigger became better when it comes to home décor, and queen and king bed sizes were very popular. The focus of the attention was on bedroom design, with campy colors and earth tones. High-tech futurism was also a thing.  

The 1980s 

During this decade, the size of the bedrooms and their number have increased a lot. Houses accommodated large furniture and electronics. The popularity of floor-sweeping drapes has increased, and everything was in a floral pattern, from sheets, pillowcases, and duvets to dust ruffles. Geometric patterns and bold colors were also widespread. 

The 1990s 

In the 90s, people tended to bring the nature inside – silk, dried, and plasticized versions of flowers, trees, and other plants were a favorite decoration option for the indoors. Wooden furniture was also trendy, especially in kitchens. Most new homes had at least three bedrooms, and they had multiple purposes, besides sleeping. The queen size mattress was the favorite choice of couples from the U.S.  

The 2000s 

During this decade, patterned wallpapers came back, as well as the feature wall, with everything from floral prints to heavy damasks. The reason is simple – it is more affordable to cover a single wall than to decorate the entire room. Living rooms were also reinvented, and they became more than just a place to watch TV with other family members. Formal living rooms served as workspaces, libraries, and game rooms. The focus was also on reducing the carbon footprint by opting for environmentally-friendly paint and other home products. The popularity of furniture made of recycled materials has also increased, and gardening took off. When it comes to bedrooms, they became personal spaces with the spa-like atmosphere for relaxation and personal retreat. Calming textures and colors were popular choices, for example, aqua, coral, and lavender, and new technologies have been invented, such as adjustable beds and memory foam mattresses. Bedrooms have become more comfortable than ever thanks to advancements in bed and mattress technology.  

At times, getting enough sleep at night can be challenging, especially when you’re alone. It becomes an issue if you have trouble falling asleep or frequently wake up during the night. As a result, you may end up feeling tired when you wake up in the morning. This problem is even more significant when you share your bed with a partner. For many couples, sharing a bed helps to strengthen their relationship. Moreover, waking up ready for the day and seeing your partner still sleeping can bring you joy. However, problems occur if your partner disrupts your sleep, whether by snoring or hogging the blankets, causing sleep deprivation.

Snoring 

Many adults snore regularly; it is a quite common problem. If your partner snores on a regular basis, you probably have a hard time getting the rest that you deserve. You should be aware that snoring can be a sign of a severe health issue, such as sleep apnea. It is a treatable condition, and it stops the breathing a few times per night. In this situation, your partner should consult his or her physician as soon as possible. Until your partner’s snoring problem is resolved, you may want to invest money in anti-snore pillows, mattresses made especially for people with this issue, or sprays that help people breathe more easily. These things can alleviate the snoring. If they are not as helpful as you hoped for, and you keep being sleep-deprived, your best option is to try earplugs. 

Different Temperature Preferences 

Many couples have different preferences when it comes to temperature. Some of them love sleeping in a warm bedroom, while others prefer resting in a cool space. Couples often have disagreements when the time for sleeping comes. Those who prefer warm surroundings tend to increase the temperature, while people who prefer colder environment tend to open the window to drop the heat a bit. If you and your partner can’t agree on the temperature, your only solution is to make a compromise – pick something between your preferences. Partners who like warm spaces can put on another blanket, while those who prefer the cold don’t have to use blankets at all.  

Different Sleep Schedules 

All of us have an internal clock that determines when to go to sleep and when to wake up. Some people prefer going to bed early, while others are night owls. If you tend to go to bed early because of the work in the morning, try your best to keep the noise to a minimum in the morning so that your partner doesn’t wake up. Be considerate and don’t wake them up just because you need to leave the house. Let them have their rest. On the other hand, if you are a night owl, you should also be considerate to your partner. If your partner gets up early, you should understand that they need to go to bed on time. If you don’t feel tired, read a book in bed with your personal book lamp until you are ready to go to sleep. Make sure you use minimal lighting. 

Different Mattress Preferences 

Another common problem that many couples have is the difference in their mattress preferences. Some people prefer sleeping on soft surfaces, while others rather choose firm ones. Luckily, there is a solution to this problem, and it is very simple – buy a mattress with two firmness options. Many manufacturers are aware of different firmness preferences of couples, and that’s why they offer a perfect solution for these couples. With these mattresses, you can make one side softer and the other firmer, so that you don’t have to disagree on the firmness anymore. They can be a bit pricey, but it is worth it as it will save your relationship. 

Before drifting off to sleep, it’s crucial to be mindful of a few precautions. Certain activities within your bedroom should be avoided as they could lead to significant dangers. To protect yourself and avoid potential dangers, find out which actions you should not engage in while in your bed.

• Don’t smoke in bed – It is one of the most important things to avoid. If you smoke in bed, you may fall asleep with a cigarette in your hand, and cause bedroom fire. Someone could get severely burned or worse in this case if you don’t wake up on time. If you feel sleepy, stay away from cigarettes until the morning. Don’t put your and your partner’s well-being in jeopardy just because you are in need of a smoke. 
• Don’t use candles in your bedroom – If you want to create a romantic atmosphere, of course, candles are allowed. They can turn the entire room into a romantic getaway. There is nothing wrong with trying to surprise your partner with this pleasant gest. However, don’t leave the candles unattended if they are lighted. If you and your partner are hungry or want to take a bath, make sure to blow out all candles before leaving the bedroom. The same applies if you are close to falling asleep. Sleeping with lighted candles is something that you should never do as you can set your bedroom or even the entire house on fire. No matter how romantic they may be, don’t forget that candles represent a potential severe danger.  
• Be careful where you place your space heater – Many people use space heaters when they are cold and want to bring up the temperature in the room a bit. It is an especially popular solution during cold winter months. When the temperature is below zero outside, you surely have the need for a warm and cozy space. Using a space heater will keep you cozy and comfortable. However, never place them near flammable items, such as mattresses. Also, you shouldn’t leave them turned on if you don’t plan to be in the same room while they are working. When you buy a space heater, make sure to read all warnings and instructions from manufacturers before using it. 
• Your baby belongs in a crib – If you are a new parent, you probably have a hard time letting go of the newborn. Most parents can recognize themselves in this, especially mothers. However, no matter how difficult it may be to spend some time apart, your baby should rest in a crib. Never let it sleep in an adult bed, as newborns can suffocate or be strangled if they get trapped between a mattress and a bed frame. It is just not worth the risk, especially when you can just put a crib a few feet from your bed. Also, if you are very sleepy, and playing with your baby on the bed, put your newborn in a crib to sleep. Don’t risk falling asleep and rolling over your newborn as you will never be able to forgive yourself in case of injuries.  
• Dispose of plastic wrapping immediately – if you buy a new bed or a mattress, it will probably arrive wrapped in plastic for its protection from potential damage during the transport. Make sure you get rid of it as soon as possible. Sometimes, adults get overwhelmed and happy because of the new sleeping surface, and they forget the dangers of plastic wrapping laying around on the floor. If you are a parent, your child can get entangled and suffocate. The same can happen if you have a pet, especially a dog that tends to chew everything it can put the paws on. If your pet swallows plastic wrapping, the chance of potential suffocation is high. Be careful and never forget to dispose of plastic wrapping properly, and in a timely manner. 

If the experience of a sleepless night is something you’re all too familiar with, you know the terrible feeling of being fully awake despite being totally drained. The challenge of nights filled with insomnia is immense. It appears that the harder you try to sleep, the more alert and unsettled you become. Thus, you end up staying awake until dawn, only to begin your day feeling weary, annoyed, and with eyes burdened by lack of sleep. Rather than spending your nights tossing and turning or staring at the clock in annoyance, why not experiment with some of our unconventional sleep advice? They could be just what you need to finally catch some z’s.

Try Your Best to Stay Awake

In order to be able to fall asleep at night, you should do your best to stay awake during the day. Also, if you have troubles meeting the sandman when you should, do the opposite of what your body and brain expects – try to stay awake.  Some psychotherapists such as Julie Hirst, claim that by doing this, you may actually trick your brain into falling asleep. Lie in bed with your eyes wide open and tell yourself you will not fall asleep over and over again. Soon, your eye muscles will get tired and your brain will kinda get bored. Everyone knows boredom is something that can definitely get you to sleep.

Squeeze all of Your Muscles

Squeezing all your muscles may seem counterproductive, but it is also a way to relax your muscles. While lying in bed, start focusing on squeezing the toes on your feet. Then squeeze your calves, thighs, butt, hands and so on. When you start going from head to toes, your breathing should stabilize and get your ready for a night of blissful slumber.

Try the 4-7-8 Breathing Technique

Many people reported that this yoga breathing trick has helped people meet the sandman in a few minutes. It is believed that the 4-7-8 breathing technique acts as a natural tranquilizer for the nervous system. It involves a lot of heavy breathing which will actually help you bring more oxygen to your brain while at the same time relaxing the tense parasympathetic nervous system.

Make Your Room Colder

You may think that a warm and cozy room is perfect for sleeping. However, our body fells the best when we are sleeping in a reasonably cool room. The perfect temperature for meeting the sandman is around 60 to 68 degrees.

Hide Your Clock

The worst thing you can do when you are fighting the insomnia beast is to stare angrily at your clock. Checking the time will only increase stress and make it harder to relax and fall asleep.

Slip on Some Socks

Although sleeping in a cool room helps you slip off to dreamland faster, sleep with cold feet actually makes things worse. So, if you can’t fall asleep, try putting on some socks to warm your feet. Shifting blood flow from your core to your extremities will help you cool down and warm up the right body parts.

Change Your Sleep Position

If you typically sleep on your back or stomach, try mixing things up and sleeping on your side or like a starfish. Switch positions until you find the most comfortable ones. Who knows, you might get tired and fall asleep in search of that perfect position.

Ban Your Phone

If you think scrolling through Facebook will help you drift off to sleep, you are wrong. The blue light emitted by electronic devices we use every day such as our smartphones, computers, tablets and laptops have a stimulating effect on our brain and actually makes it harder to fall asleep at night. Apart from stimulating our mind, blue light also prevents the release of melatonin that is crucial for regulating our snooze and wake up cycle. So, make sure you ban your phone and all other electronics out of the bedroom.

Put a Pillow Under Your Knees

If you are tossing and turning because you can’t find a comfortable position to sleep, try putting a pillow under your knees for better support. It may feel strange at first, but it will actually help you place your spine in its natural neutral position and relax into the mattress.

Review Your Day in Reverse

If worries are keeping you awake, it may be wise to get up and write everything down. Empty yourself any way you can. You can also try replaying your day in reverse in order to focus on something else. Think about the most boring things you done this day, such as what did you ate, what happened on your way home from work and similar. Remembering these insignificant details will help you clear your mind of worries.

Wash Your Face with Cold Water

Scientists say that washing your face with cold water will not shock you awake, but trigger an involuntary phenomenon called the Mammalian Dive Reflex. This reflex will actually lower your heart rate and blood pressure and relax you just enough to help you visit the dreamland faster.

When you sleep in the same bed as your partner, you also end up facing each other’s sleep disturbances. Common problems that couples encounter during sleep are snoring, restless movements, and inability to sleep. These problems interrupt the sleep of the person who is directly experiencing them and also create difficulties for the person sharing the bed. Small annoyances such as texting after the lights have been turned off or monopolizing the blankets can seem never-ending. However, even if you find yourself next to a partner who snores, takes over the blankets, or occupies more space in bed than they should, there are ways to ensure both of you can enjoy a peaceful night’s sleep.

It is important to say that common nighttime disturbances are genuine sleep disorders, such as insomnia and sleep apnea. A doctor must treat these conditions. So, if your partner falls into this category, there is nothing you can do without professional help. The following practical solution should help you both have a better night sleep.

A Snoring Bedmate

This is the most common and also the most annoying sleep problem a couple can deal with. If you are not a light sleeper, earplugs may help. If you can’t sleep with earplugs, try using a white noise machine or play some calming music in the bedroom. Also, giving the non-snorer time to drift into slumber may also help. Once the non-snorer is in a deep sleep, it is less likely he or she will be awake by noise.

If you are a light sleeper and you don’t want to sleep in another room without your significant other, you should wake him up to change his position. Most people snore sleeping on their back. However, no matter how your partner sleeps, when he snores, wake him up, and ask him to turn over.

Sleeping on a memory foam mattress and using a special pillow will also help reduce snoring. If you are sleeping on an old mattress or if you use pillows that don’t provide quality support to your neck and spine, you should replace them.

If snoring is caused by nasal problems, the snorer must visit a doctor to address the issue. Excess weight and alcohol consumption can also exacerbate snoring.

Never-ending Tossing and Turning

Restless sleeping is always caused by something. It is not a normal sleep pattern. Frequent tossing and turning can be caused by stress or a sleep problem known as the Restless Legs Syndrome. Getting a bigger bed or a mattress that minimizes movement will significantly help not to disturb your partner.

A Cover Thief

This one is easy. Just cover yourself with a different set of sheets. You can use individual set of sheets, and place a big blanket over both of you.

Night Owls and Early Risers

If you or your partner or not ready to go to sleep, don’t force them to go to bed with you. Spend time in bed together before the other partner feels sleepy. Once your partner is asleep, you can get out of bed and resume other activities. If you are an early riser, also don’t force your better half to get up when you do.

Nighttime Tech Use

Your bedroom should be used only for sleep and sex. It should be an individual’s sleeping sanctuary and heaven for couples. Blue light emitted by smartphones, tablets, laptops, and TVs can significantly disrupt sleep, so it is best to remove all tech out of your bedroom. We all have a technology-saturated lifestyle, so we should at least try cutting it down before bed.

If none of the mentioned solutions work, you should consider sleeping in different beds or rooms. Spending time together right before sleep is very important for maintaining a relationship. However, that doesn’t have to include actual sleeping together. If you sleep in separate rooms, spend more time before sleep and nurture your closeness and intimacy any way you can.

Changing the time for Daylight Saving Time, by moving it forward or backward an hour, affects more than our daily routines; it also interferes with our sleep. The adjustment due to Daylight Saving Time can seriously disturb your sleep rhythms. When we lose an hour of sleep in the spring, it can make us feel tired and worn out, while gaining an extra hour in the fall might feel like a blessing. However, even the luxury of an extra hour of sleep can upset your regular sleep pattern. For those struggling with the sleep challenges brought on by Daylight Saving Time, we’re here to help. Heed our guidance to reset your sleep cycle and navigate the sleep disturbances brought on by the time shift more smoothly.

Make a Sleep Promise to Yourself

In order to be ready to retune your inner clock, you will have to promise yourself that you will sleep 7 to 8 hours every day, not more or less. This also applies when the night is an hour longer. Setting aside enough time to sleep is a very precious gift you can give to yourself. Once you have found a bedtime routine that works for you, make sure you stick to it in every situation. A bedtime routine should be a part of your everyday routine. Going to bed in time should be taken seriously, the same way as going to work and not being late.

 Blueprint for Bedtime

In order to properly adjust to spring time change, you should prepare for it a few days earlier. In order to adjust, start going to bed 15 minutes earlier each day. You should do this 7 to 10 days before Daylight Saving Time. Make sure that spring time change is the real cause of your sleep disruption. In many cases, the sleep disturbance culprits are hiding in plain sight – in your bedroom. In order to sleep the entire night without interruption, make sure your bedroom is dark, quiet and reasonably cool. If you have trouble falling asleep earlier than you are used to, create a relaxing bedtime ritual. A relaxing bedtime ritual can include reading a book, taking a warm bath or anything else that helps you unwind. Before bed, you should avoid doing activities that will stimulate your mind such as playing video games, watching TV, chatting on social media and similar.

Set a Proper Appetite for a Better Night’s Sleep

Eating and drinking before bed is not good for your sleep. Digestion is one of the most complicated processes in our body that requires using a lot of energy. So, digesting food during sleep will actually wake up your brain and exhaust your body. In order to allow your body to do its job during sleep, restore and prepare you for the next day, you should finish your meals at least 2 or 3 hours before bedtime. Also, avoid consuming alcohol and caffeine in the evening because they will interrupt your sleep. Caffeine should be taken only in the morning. When it comes to alcohol, don’t consume it after early evening has passed. Cigarettes are also brain stimulants, so avoid smoking before bed because you will have a hard time falling asleep.

Get a Good Mattress

Your mattress is crucial for helping you reach the dreamland faster. If your mattress is old, it will no longer provide you adequate support and comfort as it used to. Instead to provide comfort, sleeping on an old and saggy mattress will only cause you back pain. If your mattress is more than seven years old and has visible signs of wear off and damage, you should replace it. When shopping for a new mattress, have in mind that your sleeping needs may have changed. Choose a mattress based on your current needs. Apart from replacing a mattress, you should also replace your pillows. Pillows, just as your bed lose firmness with age and stop properly supporting your neck and spine. It is recommended to change your pillows once in two years.

Daytime Tips for Better Sleep

If you have troubles sleeping at night, try to stay active during the day. You don’t need to engage in strenuous physical activity in order to fall asleep faster. Even a walk or light physical activity will be sufficient to help your body crave sleep at night. Just make sure you don’t workout around 2 hours before bed. Exercises stimulate your body and you need at least an hour to cool down and relax in order to visit the dreamland.

Numerous parents find it difficult to get their children to bed. If you are a parent, you probably know how tough it can be. Kids often favor staying awake over going to bed. They fail to grasp the importance of getting enough sleep during the night. 

As a parent, you should know that babies, children, and teenagers need more sleep than we do. They need a proper amount of sleep as it is essential to their rapid mental and physical development. Most parents know that kids need more good sleep, but they usually don’t know how much. The duration of the rest that children should get during the night depends on the age: 

• Newborns (0-3 months) need 14 to 17 hours of sleep 
• Infants (4-11 month) need 12 to 15 hours of sleep 
• Toddlers (1-2 years) need 11 to 14 hours of sleep 
• Preschoolers (3-5 years) should sleep between 10 and 13 hours 
• School-aged Children (6-13 years) should get between 9 and 11 hours of rest during the night 
• Teens (14-17 years) need 8 to 10 hours of rest to function properly 
• Young Adults (18-25 years) should sleep between 7 and 9 hours 

Establish a Routine 

If you want to help your child to go to sleep, it is essential to establish a sleep routine. If they have a pattern before going to bed, it can help their minds to realize that it is time to sleep. This pattern should include things like a dinner, a bath, teeth brushing, and a bedtime story. Also, your kid should go to bed and wake up at the same time every day, even on weekends. 

Decrease Calorie Intake 

You should know that having dinner close to bedtime can keep your kids up. Dinner should be at least a couple of hours before the bedtime. However, if your kids are still hungry before going to bed, you can prepare a light evening snack that will keep them fueled until they wake up. For example, they can have fruits, peanut butter, or milk with cereals. Just stay away from excess sugar and caffeine. 

Sleep Environment 

Your kid’s bedroom should be cozy and comfortable. If the temperature in this room is too cold or too hot, your child can have problems falling asleep and staying asleep. It should also be dark, but if your kids are afraid of the dark, you can always turn on a nightlight, or leave the door opened and the hall light on.  

Keep the Noise Down 

It is much easier to sleep without noise. Kids need quiet so that they can fall asleep faster. Make sure to keep the noise to a minimum after the bedtime. Otherwise, they will be sleep-deprived, and it won’t do them any good. 

Keep it Comfortable 

Every child needs to be comfortable while sleeping. It means that they should sleep on a suitable bed and a comfortable mattress. If your kid is growing too fast, you should make sure that his or her bed is the right size. If they have outgrown it, and it is too small for them, you should get a new one. The same applies for a mattress – if it is old and uncomfortable, you should buy a new one as soon as you can. These things are essential if you want your kid to get well-rested while sleeping. 

Don’t Add Screens to Their Bedroom 

If you want your kids to get properly rested during the night, it would be the best idea not to add laptops, tablets, and TVs to their bedroom. Bedrooms are meant for getting enough sleep without any distractions. If you add a TV, your children will watch movies during the night, instead of resting.