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Hip pain is a common complaint among adults, stemming from a variety of factors including discomfort in the hip area, as well as issues in the lower back and pelvis. The selection of an appropriate mattress is crucial in managing these concerns. Mattresses that adapt to the shape of your body can help maintain the correct positioning of the shoulders, spine, and pelvis, offering relief from pain by reducing pressure on the neck, back, and other areas. Yet, certain mattresses can provide too much hip support, potentially exacerbating pain and discomfort for some people. Therefore, it’s essential to consider several aspects when choosing a mattress. Your body weight and preferred sleeping posture should guide your choice. Heavier individuals may benefit from a firmer, thinner mattress to avoid undue sagging that can lead to additional pain, whereas lighter individuals might find a softer, thicker mattress that closely follows the contours of their body more comfortable. In terms of sleeping positions, side sleepers need enhanced hip support, back sleepers should look for solid back support, and stomach sleepers need to ensure their heads are adequately supported.

If you are looking for a bed that will provide good support and minimize hip pain, our guide can help you. In this article, you will find our picks for the best mattresses for hip pain available on the market and a guide for first-time buyers.  Our choices and recommendations are based on buyer and owner experiences, and our intensive research.

Top 6 Mattresses for People with Hip Pain

Nolah Original

Qualities:

• Medium (5.5)
• 120-day sleep trial
• 180-month warranty
• Supportive mixed-foam construction
• Pain and pressure relief that is above the average

If you are looking for a supportive bed that offers good pressure relief, the Nolah Original mattress may be the right choice for you. It has a Medium (5.5) firmness setting, the most popular setting for people that weigh above 130 pounds.

The Nolah Original is made of a mixed-foam construction for better spinal alignment. It also has comfort layers that contain Airfoam and high-resilience polyfoam that contours close to your body without any sagging.

The moisture-wicking cover is made from unbleached organic cotton, which shows that no harmful chemicals were used in the process of making of the mattress. Because of its material, the cover is very breathable, soft and cozy. The comfort layer is made from AirFoam, a material similar to memory foam, that is responsible for the great body contouring and cooling. This foam is more breathable and stable, so the structure of the bed remains the same when in contact with your body. Under the comfort layer, there is a layer of high-resilience foam that serves as a transition between the AirFoam and the more firm layers made from high-density poly foam that are underneath. This part has somewhat bounce to it, but it does not interfere with sinkage of the comfort layers. When the product is flipped, the firmer part goes on top, while the softer goes on the bottom. Flipping the mattress will give you different firmness setting, so it’s best suitable for people with fluctuating sleep preferences.

The Nolah Original sleeps cooler than any other foam bed available, because of its breathable and soft cover. It is also very light, making it easy to move. It comes with a non-prorated 180-month warranty and a 120-day sleep trial. The price is a bit higher than the average mattress, but seven percent of that price is donated to charities that are responsible for the protection of endangered and threatened wildlife. Except for people that have hip problems, the mattress is suitable for individuals who sleep on the side and back, people in all weight groups (heavy, average, light), and for individuals who normally sleep hot on foam beds.

DreamCloud

Qualities:

• Medium Firm (6.5)
• 365-day sleep trial
• A warranty that lasts a lifetime
• Close conforming and pressure relief
• Good motion isolation

The DreamCloud is considered as one of the best hybrid mattresses. This luxury hand tufted bed with springs and foam is available in the most popular firmness settings that back sleepers use – Firm’ (6.5).

One of its greatest features is the quick responsiveness that permits you to change positions without any difficulties. It has a dense comfort system that spreads through many layers that are infused gel-memory foam and latex. It also adapts quickly and very close to the person’s body in order to ease pain and pressure points without bending or sagging. Made from a cashmere blend and flax yarns, it is an excellent choice for people with back pain problems because it gives fantastic support to your back. The bed also makes minimal noise and has excellent motion isolation, made for couples or individuals that sleep lightly and get woken up by movement and noise.

On top of its qualities, the DreamCloud is also very affordable with the price being much lower than the average hybrid model. Additionally, there is free shipping for customers located in the U.S. Along with the DreamCloud comes 365-day sleep trial and a warranty that lasts a lifetime, and you have paid mattress cleaning after one year of ownership. The product is suitable for individuals who sleep on the side and back, people in all weight groups (heavy, average, light), sleepers who suffer from back and hip pain, and individuals who tend to sleep hot.

Layla

Qualities:

• Flippable with dual firmness (4, 7)
• 120-day sleep trial
• A warranty that lasts a lifetime
• Great pressure relief
• Excellent motion isolation
• Close conforming

The Layla Mattress is one of the best flippable and one of the best memory foam models available on the market, with a ‘Soft’ (4) side and a Firm (7) side, making it a great option for people with oscillating preferences or for those who want a softer surface. The Layla is also fairly inexpensive, with the price of nearly $200 below the average price for a memory foam bed.

The bed is ten inches thick, and it has a cover made out of 66% polyester, 30% viscose, and 4% lycra. Viscose, or regenerated cellulose fiber, is a unique material that is not natural, but not synthetic, making it very comfortable and soft. The sides have layers of copper-infused memory foam that help improve circulation in your body and maintain temperature neutrality. Apart from that, the  ‘Soft’ side has a layer made of convoluted polyfoam that gives you additional cushioning. Both sides share a support core that is made out of high-density polyfoam, and that helps maintain an even sleep surface.

People who have purchased this product say that the mattress produces virtually no noise and that it has excellent motion isolation. Because of this, it is very suitable for couples. It’s especially good if one or both of the sleepers are awoken easily from noise or movement in the bed. It is also very light, making it very easy just to flip the product and change the firmness setting. With this mattress comes a 120-day sleep trial and a lifetime guarantee. Except for people that have hip problems, the model is suitable for people who sleep on the side and back, people in all weight groups (heavy, average, light), sleepers who also suffer from back pain, those with oscillating firmness preferences, and people who sleep hot.

Puffy Lux

Qualities:

• ‘Medium Firm’ (6)
• 101-day trial
• Lifetime guarantee
• Contouring, pressure-relieving comfort layers
• Very good motion isolation

People that have an average weight, from 130 to 230 pounds, prefer to sleep on beds that have moderate contouring. The Puffy Lux mattress is medium firm (rated 6) and one of the best mattresses in this category. It has thick comfort layers filled with memory foam and polyfoam, and with this combination, it contours to your body without feeling firm or sagging. The Puffy Lux was made to accommodate both side and back sleepers, and people with more than average weight.

The cover of the model is made of polyester, which is a very thin, elastic, and soft material. It allows good airflow through the whole bed. The comfort layer that is made of gel memory foam is very soft with good response to pressure. Because of that, you will be able to sink in deep and get proper body contouring. There is no transition layer, but the main support system is made of high-density poly foam. The support layer has an excellent response to pressure, making this layer very firm and stable.

Heavier people need to know that this lack of a transition layer means that the body sink through the memory foam layer and interact with the polyfoam only, and the bed will feel more firm for sleeping. The model also has very little motion transfer and it almost silent when weight is applied, because it is made from different types of memory foam. And the model has very little off-gassing when unpacked. It also has good edge support that helps keep an even and supportive sleep surface for the hips and lower back.

The Puffy Lux is slightly more expensive than the other memory foam models, making it a better option for buyers with bigger budgets. The product is available with free shipping in the US. It also has a lifetime warranty, along with a 101 days sleep trial that has free returns. The product has one of the greatest guarantees and sleep trials available. Except for people that have hip problems, the mattress is suitable for individuals who sleep on the side and back, people in the average and heavy weight group, sleepers who like their bed to be thicker and for couples.

Loom & Leaf

Qualities:

• Multiple firmness options (5.5, 8)
• 120-day sleep trial
• 180-month warranty
• Free White Glove delivery

Memory foam models are very comfortable, but they lack responsiveness and heat retention. However, some brands are trying to fix the problems they have. The Loom & Leaf by Saatva is one of those brands, and they have the best memory foam mattress on the market. This model has two available firmness options, ‘Medium’ (5.5) and ‘Firm’ (8), out of which the Firm is the most responsive memory foam mattress available on the market.

The cover is made from a combination of soft and organic cotton you can sleep cooler than on many other foam mattresses. Because of that combination, you will have a pleasant cooling sensation on your skin. The first layer below the cover is made from high-quality contouring gel foam, while the second layer below the cover is made from high-density visco elastic memory foam. These layers give a slow response when pressure is applied because their primary goal is to contour to the curves of the body while maintaining temperature. The comfort layers are infused with a combination of gel memory foam and standard memory foam, and give a good feeling to the body instead of the fighting sensation you can have with most mattresses.

Like for all Saatva products, the Loom & Leaf mattress has free White Glove delivery. The product also has a 120-day sleep trial and a 180-month warranty. Except for people that have hip problems, the mattress is suitable for individuals who sleep on the side and back, people in the average and heavy-weight groups and sleepers who have back pain problems.

The Casper

Qualities:

• Medium (5)
• 100-day sleep trial
• 120-month warranty
• Thick comfort layers
• Excellent pressure relief
• Great motion isolation

People with hip pain usually like having a softer bed that will contour easily to the body and help ease the pain. If you’re looking for the appropriate bed for your hip pain problems, then the Casper mattress is a perfect choice for you. The Casper is a mixed-foam mattress with a ‘Medium’ firmness setting, that was made for lightweight sleepers experiencing hip pain. The model also has a triple-layer comfort system made from dense memory foam that is located between the firm and the soft layers of polyfoam.

The bed’s components are aimed at targeting aches and pains, which is very suitable for people that experience hip pain, especially people with light and average weight.  The product also has good motion isolation, producing virtually no noise when applying weight on it. The bed is reinforced by the high-density polyfoam base that helps keep the bed surface even and the edges from sinking when people sit on it. Because of its attributes, the bed is perfect for couples, especially if they are awakened easily from noise and movement. And it is very light, making it easy to move.

The price of the product is below the average, especially if compared to other models with memory foam. The product also has free shipping for the U.S. The mattress also comes with a non-prorated 120-month warranty, with a 100-day sleep trial. Except for people that have hip problems, the model is suitable for every sleeping position (side, back, stomach, combination), people in the light and average weight groups, and sleepers who prefer beds with average thickness profiles.

Best Mattresses for Hip Pain Buyer’s Guide

Research carried out by the Centers for Disease Control and Prevention show that approximately 7% of Americans have chronic hip pain, which sums up to more than 22 million men and women. And the problem occurs largely to the older populations. The estimated number of adults over 65 who are suffering from hip pain is more than three hundred thousand adults. Almost 95% of those cases are hospitalized for hip injuries and fractures caused by severe falls. However, hip pain has also been linked to sleep disturbance. Sleep problems caused by hip pain can lead to issues like lack of focus or concentration, fatigue during the day and a bigger chance of being in an accident.

For people that have hip pain, picking a mattress is crucial. When selecting a bed that is suitable for you, you also need to consider factors like firmness, supportiveness and the contouring ability of the product. With this guide, you can explore what causes hip pain, how it affects your sleep, factors that will help you and recommendations on picking a mattress that will help reduce hip pain.

What Can Cause Hip Pain?

Many different conditions, injuries, and diseases can cause hip pain. Hip issues cause pain in the hip and groin area. However, pains that you experience in the buttock, upper thigh, and outer hip area are usually caused by ligament, muscle and other soft tissue problem. In the next part of the article, we will list the most common causes of hip pain and hip problems.

• Juvenile idiopathic arthritis is one of the most common forms of arthritis that children under the age of 16 can have. Certain juveniles have swelling and joint pain for a period of two to three months. However, others experience the symptoms of JIA for their entire lives.
• Osteoarthritis happens when the cartilage, located on the ends of bones, weakens and starts to degrade. This particular condition has affected almost millions of sleepers around the world.
• Psoriatic arthritis is a condition of the skin that affects people who live with psoriasis. Psoriatic arthritis affects many areas of the body, and it can be diagnosed and pinpointed before the psoriasis lesions start appearing. This skin condition that results in the skin having red patches that have sort of a scaly texture.
• Rheumatoid arthritis is a kind of inflammatory illness that starts spreading from the joints and continues to impact various other areas of your body. It can affect the eyes, skin, eyes, blood vessels, heart, lungs, and other sensitive areas.
• Septic arthritis happens when germs invade the bloodstream, because of an infection or injury. This type of arthritis usually affects babies, teenagers, and young adults.   

• Bursitis, also known as joint inflammation, happens when a sac filled with fluid that pads bones and tendons, called bursae, become inflamed. Most of the patients suffering from this illness, recover in a couple of weeks, although flare-ups happen usually.
• Tendinitis is an illness that involves irritated cords or tendons, which link muscles and bones. Tendinitis affects any area of your body, but it is the most common cause of pain in the shoulders, elbows, wrists, knees, and heels.
• Hip fractures and hip labral tears usually disturb the cartilage and make it very vulnerable. The cartilage is responsible for the socket of the hip joint and for cushioning it. When weakened, it causes pant in the joint areas, which includes the hip.
• Dislocations happen in parts of the body like the knees, the hip, and the shoulders. These dislocations can influence your sleep position.
• Inguinal hernia is a condition that happens when tissue bulges through a part of the abdominal muscles that is weakened. The hernias that you may have are not actually life-threatening, although they won’t repair themselves, and because of that, they need medical treatment.
• Sprains happen due to torn or possibly stretched ligaments. Sprains can cause a lot of pain and cause sleep problems.
• Strains happen due to torn or possibly stretched muscles or tendons. Strains are very problematic and a big cause of sleep problems.

• Meralgia paresthetica is a condition that happens when nerves located on the outer thigh are compressed. This affects many areas of your body and causes numbness, painful burning and tingling sensations in the hips, or additionally in the outer thighs.
• Sacroiliitis is an inflammation of the sacroiliac joint that can be very painful. It affects the sciatic joint, which goes from the lower back to the hips and both legs. Because the sacroiliac joint is one of the largest joints in the body, it is also the most typical source of lower back, thigh, leg and hip pain.
• Sciatica is a condition in which a person has pain in the sciatic nerve, which goes from the lower back to the hips and legs. The pain can get worse with flexion of the lumbar spine, twisting, coughing or bending, and it can also be caused by a bone spur, narrowing of the spine or herniated disk.

• Cancer can also be the primary cause of hip pain. In advanced stages, cancer usually spreads to the bones, and bone cancer or leukemia also impacts bones and bone marrow.
• Avascular necrosis, also called osteonecrosis, is a condition that has dead bone tissue. It happens due to an inappropriate blood supply.
• Legg-Calve-Perthes disease is a condition that affects children and their blood. It happens when the blood that was supplied to the hip joint is disrupted.
• Osteomyelitis is a type of bone infection that happens when the germs spread in the bloodstream.
• Osteoporosis is a condition that is defined by weakened bones. Some small physical activities, like coughing or even bending over, may cause bone fractures, especially for individuals who have advanced osteoporosis.   
• Synovitis is an inflammation of the synovial membranes, which connect joints in the body and can cause huge fluid buildup.

These are some of the factors that can cause hip pain problems. Of course, if you have issues with your hip, it is possible that the cause can be a condition or illness not listed here. If you suffer from chronic pain, it’s essential to visit your doctor and check if it is something serious.

Sleep Positions and Hip Pain

The position you sleep in is vital when you are experiencing any of the conditions that were mentioned in this article. It’s crucial to pick a sleep position that is best suitable for you. Sleeping in a proper position can ease pain and symptoms of pressure. However, sleeping in the wrong one can exacerbate these conditions.

Some positions can cause even more hip pain. Sleeping on the side can cause poor spinal alignment, which can leave people that are vulnerable to pain and pressure in various sensitive areas of the body, like the neck, hips, lower back or shoulders. For people who sleep on their side, mattress firmness is very important. Those with less than average weight (less than 130 pounds) usually need a softer model that will allow their bodies to sink and conform to them. However, those with average (130-230 pounds) and above-average weight (more than 230 pounds) need a firmer model that won’t let them sink and will properly align their spine.

Sleeping on the stomach is also a position that may exacerbate hip pain. There is much weight concentrated in the stomach, and when sleeping on it, your body can sink too deeply at the stomach area, while your legs, chest, and head remain the same. This creates an unequal position of your body that causes discomfort and pain. People that have below-average weight and sleep on their stomachs also experience pain and pressure even on both the soft and firm mattresses. However, people with above-average weight and sleep on their stomachs are very comfortable when sleeping on a firmer bed.

The point is that the position that you sleep in, your weight and the firmness of the bed are vital for your problems with hip pain. When buying a new mattress, it’s best to test out different products and find which is the most suitable for you.

Mattress Recommendations for Sleepers with Hip Pain

People that have chronic pain need to consider specific factors when buying a mattress. In this segment, we will go over the most crucial factors you need to consider for your bed.

The first and probably the most important factor is support of the mattress. This term refers to how good a mattress can maintain a flat level sleep surface. The support of the bed is directly linked to your spinal alignment. Support needs a balance of both the softness and the firmness. Beds that are too soft or too firm are the least supportive and good for sleeping. And, the sagging and sinkage of the mattress affect the support of the product. Products that tend to sag do not give proper support and can have a very adverse effect on people that have hip pain.

The next factor to consider is contouring. Many models can conform closely to your body, in order to create an impression that is similar to a cradle, around your body, which will help align your spine and target your pressure points. If a mattress contours good, it provides equal support to all of the areas of your body. Many other models give very little contouring, or they provide unequal support, giving extra support to some areas and less to other areas of the body. With this kind of product, your pain and pressure can get increased. It is especially important for people who sleep on the side because they are very sensitive to the conforming of the mattress and beds that do not contour, tend to create pressure in the back and hips.

Another essential factor is the firmness. This factor refers to the ability of the mattress to fit different sleepers and the positions they sleep in. People that have below-average weight feel more comfortable on softer models, while people with above-average weight feel comfortable on firmer models. The general consideration is that the ‘Medium Firm’ is the ideal firmness setting for the average sleeper. Many manufacturers have products available in multiple firmness settings, made for people with different sleeping preferences. These products are usually more comfortable and suitable than the brands that have only one firmness setting.

Durability is also an essential factor of a mattress. It is also known as the lifespan of the bed or the length of time during which the product performs good and gives you comfort and support while you sleep on it. Shorter lifespans mean that the product will start degrading and sagging in just two to three years can cause more pain and pressure in your hips, and other areas of your body as well. Longer lifespans mean that the products are comfortable enough and have good comfort for people with hip pain problems.   

There are types of mattresses that are designed to help people that have hip pain. In the table underneath you can take a look at the five most common types and how they rank for people that have hip pain problems.

Memory foam mattresses have a comfort layer that has at least one layer of polyfoam or memory foam, high-density polyfoam in the support layer, and poor edge support. The motion isolation and noise range from very good to excellent, while the support and the contouring of the product rank as fair. The average firmness is from Medium Soft to Medium Firm. The average lifespan of the model is from 6 to 7 years. The product ranks as good for lightweight sleepers, while for heavyweight sleepers it ranks as weak, as well as for people with hip pain problems. Memory foam beds usually have contouring and durability that is above the average, and they are typically available in multiple firmness settings, unlike the innerspring models.

Latex mattresses have a comfort layer that has at least one layer of latex with the possibility of memory foam or polyfoam layers, latex or high-density polyfoam in the support core, and poor edge support. The motion isolation and noise range from very good to excellent, while the support of the model is outstanding. The average firmness is from Medium Soft to Medium Firm. The average lifespan of the model is 8 years or longer. The product ranks as very good for both lightweight sleepers and heavyweight sleepers, as well as people who have hip pain problems. Latex is a very durable material, and mattresses made from latex do not sag quickly. These products also give enhanced pressure relief and support, with many firmness settings available.

Airbed mattresses have a comfort layer with one to two polyfoam or memory foam layers, individual adjustable air chambers in the support core, and poor edge support. The motion isolation and noise range from fair to good, the support of the whole model is good, while the contouring is fair or good. The average firmness varies because most airbeds have adjustable firmness. The average lifespan of the model is 8 years or longer. The product ranks as fair for both lightweight and heavyweight sleepers. For people who have hip pain problems, it ranks as reasonable. Airbeds are the most customizable with firmness settings. They are very suitable for a wide variety of people. However, they are not supportive enough for heavier individuals.

Innerspring mattresses have a comfort layer that has at least one layer of foam, at least one layer of latex, at least one layer of memory foam or polyfoam, a steel coils base and polyfoam layer, and excellent edge support. The motion isolation and noise range from poor to fair, the support of the product is decent, while the contouring of the model is very good. They also have minimal support for the waist and hips, so there is not enough support for people who sleep on the side. The average firmness is from Medium Firm to Firm. The average lifespan of the model is from 5 to 6 years. The product ranks as good for lightweight sleepers, while for heavyweight sleepers and people who have hip pain problems, it ranks as very good. But it is important to note that many innerspring models begin to sag in two to three years.

Hybrid mattresses have a comfort layer that has least two inches of memory foam and latex, with the possibility of polyfoam and micro-coil layers pocketed coils base polyfoam layer in the support core and outstanding edge support. The motion isolation and noise range from good to very good, while the support and contouring of the model rank as good. Hybrid beds are more durable than the innerspring models, but they tend to sag quickly too. They contour closer than innerspring mattresses, and they are available in multiple firmness settings, because of their memory foam and latex base. The average firmness is from Medium to Medium Firm, with a dual firmness option somewhat common. The average lifespan of the model is from 6 to 7 years. The product ranks as poor for lightweight sleepers, while for heavyweight sleepers it ranks as very good. For people who have hip pain problems, it ranks as fair or good.

Many manufacturers offer different sleep trials and warranty coverages, which are fundamental considerations for buying a new bed. A sleep trial is a period (typically 90 to 120 days) in which you can test out the new mattress in your own home. If you are not satisfied with the product during this trial period, you have the option either to return the model for a full or partial refund or to exchange it for a different model. Most of the products need at least 30 days to be properly broken in, and these sleep trials are useful for people with hip pain to try out and compare different brands and models. Also, some brands will help you with the return shipping and handling costs.  

Mattresses also include warranties that state how deep the sagging can get to be qualified as a defect. The best warranties need to cover sagging of one inch or even less because sagging that is deeper has a massive impact on pain and pressure. But, some of the warranties do not cover sagging that is less than one and a half inches. Of course, not all warranties give the same amount of coverage, they can be entirely non-prorated, or just non-prorated and prorated. Entirely non-prorated means that you don’t have to pay extra costs to repair or replace the defective model. When the warranty is non-prorated and prorated, it means that you have to pay a certain percentage of the price to repair or replace the product. Prorated charges tend to increase with every year that you own it. You could spend a significant amount of money to repair or replace the defective model. You should note that the average performance and lifespan of the mattress are a maximum of seven to eight years, which means that 10 years of non-prorated warranty coverage is more than enough for your product.

Strategies for Sleeping with Chronic Hip Pain

Except choosing the right mattress, if you have hip pain, you need to improve your sleep surface additionally. The first method is selecting the right pillow. Pillows can cause poor spinal alignment that is responsible for pain and pressure in the areas of your body, especially hips. The thickness of the pillow is also essential. In order to figure out the proper thickness, you need to take into consideration your weight, the position you sleep in and the firmness of the bed. Pillows that have positive ratings for pressure relief are latex pillows, memory foam pillows, and buckwheat pillows. Other types of pillows, like some alternatives or polyfoam, tend to cause increased pain and pressure.

The other important method is choosing the most suitable topper usage. A topper is an individual layer of cushioning that you can put on the top of a mattress to have extra support, comfort, and softness. They are usually used to make the model less firm. However, certain models can increase the firmness if needed. The best options for the toppers for people who need pain and pressure relief are memory foam and latex. These materials offer the best support for your hip pain problems, while convoluted polyfoam toppers can cause you more pain and pressure.

Checking the temperature is often our first action in the morning before leaving our homes. It shapes our decisions regarding what to wear, which shoes to put on, and the essentials we carry along, possibly setting the tone for the day ahead. This leads to an intriguing question: why don’t we pay attention to the temperature in our bedroom before going to sleep?Studies have shown that the temperature in our living spaces can significantly impact our health, the quality of our sleep, and our overall comfort level.

Our body core temperature changes during the night, as it does during the day. However, the average temperature that we have during the night is a couple of degrees lower compared to our day temperature. You might think that waking up in sweat means that you were hot the entire night, but that is not true. Our heat drops around midnight, which is like a signal to our brain, that it is time to sleep. In the circadian system, this means that the production of melatonin begins, which is a hormone that regulates sleep. This indicates a drop in body temperature, up to a few degrees.

If we want to help our natural cooling system to kick in, we need to keep our room temperature at a lower level. If it is too high our body will not have the possibility to drop the heat and will not give our brain the signal to shut down and rest, and we all know that the value of sleep is exponential to healthy living. Of course, this is not the only factor involved in the ‘’good sleep’’ scenario. You should also have a quality mattress or a noise machine that will send you off to dreamland. However, the room temperature is a critical factor that can keep us up all night if we are not aware of its importance.

Best Temperature for Sleep

While our body maintains a steady 35 C to 36 C, the temperature of the room needs to be between 19 C and 15 C. There is a difference between adults and babies, as babies have the best sleep between 21 C and 18C, and it is because babies generally have a higher body temperature than adults.

While we sleep our body temperature gradually declines, and it is the lowest at 5 AM. It might not be a coincidence that the lowest temperature during the day is also at dawn. This drop in temperature might be an evolutionary adaptation system, so messing with that could lead to a number of sleep disorders. There is, of course, a limit to where the lowest temperature needs to be. If it is too cold, the organs and the brain can slow down too much which can lead to a number of health issues.

So, what does this mean? Keep the room temperature above 13 C and below 24 C as it is a sweet spot that is said to provide the best quality of sleep. You can choose from this range and see which temperature works best for you. Is it more 20 C or 15 C?

If you usually sweat during the night, you should set the temperature a bit lower. If you sleep hot, try to get a pillow and a mattress that release body heat instead of retaining it, as they won’t warm you up during the night. Additionally, try to consider what you wear in bed. Warming PJs or a sleeveless nightgown have different effects on the body temperature just because of the materials and level of coverage.

Benefits of Sleeping In a Colder Environment

Some of the main reasons to sleep in a colder environment are that we tend to fall asleep earlier, our metabolism becomes faster which ultimately gives us a chance to avoid gaining weight, having insomnia and sleep problems.

One of the best reasons by far can be linked to a quicker and easier entering to the REM phase. REM is a specific phase of sleep where muscle tone is down, and we enter a dreaming sequence. During this phase all the information from the day is stored in long term memory, so skipping this phase during the night can be harmful to our cognitive functions such as perception, memory, and coming to conclusions. Although this phase does not last the entire night, it comes in shifts starting at ten minutes, and gets longer in every cycle, lasting up to an hour.

There is also a non-REM phase where we are asleep but there is no muscle and cell regeneration. As REM and non-REM phases shift during the night, if our sleep is longer we will enter the REM phase more, which will ultimately lead to a bigger percentage of information stored, our concentration is increased the next day and the overall rest for our body tissue and cells is bigger. This is how a colder room helps, as it increases the overall time we spent sleeping and ultimately, the time we spend in the REM phase. There is a fun fact when it comes to the REM phase and core temperature of the body. We don’t sweat or shiver during the REM phase. This may be because of the muscle tone that is almost non-existent. Following on this, babies also don’t shiver even while awake. Scientists showed that babies warm up by dissolving ‘’brown fat’’ which is a tissue that is made to heat up the body. This may be why we don’t shiver in the REM phase as well.

While it is recommended to keep your room at a colder temperature than during the day, it is not recommended to that the temperature oscillates during the night. This is why you should avoid sleeping with the window open, as the outside influence can change the temperatures in the room by a few degrees. One other way to keep your room at a  constant warmth is to close the blinds while sleeping. Sun will warm up a room faster when it is not bouncing back from the curtains. It is a technique often used in summer to cool homes. Lastly, consider wearing something on your feet, like night slippers or socks. Maybe this sounds odd, but it is proven we lose more body heat through our feet, hands, and head than any of our other extremities because we need the extra blood flow to keep these parts of the body functional.

While it is proven that there are a few factors that can help you get a better night’s sleep, the two that have stood out are lack of light and colder air temperature. Maybe this sounds like common knowledge, but since we live in a fast-paced world, we often need to be reminded to take a moment and shut the lights out, get a comfortable place to sleep and get a good pillow. At the end of the day, we all want to treat ourselves for a job well done, so why is good sleep overlooked so often? Being a night owl is not always the answer to getting tasks done.

Is there a special recipe you follow for achieving the ideal night of sleep? Maybe it involves soft pillows, a sturdy mattress, heavy curtains, and some consistent white noise? As you work on improving your sleep environment, consider also the color of paint on your bedroom walls as part of your plan. Studies and numerous surveys indicate that the color of your bedroom’s paint doesn’t only affect its visual attractiveness but also has an impact on your emotional reaction to the space.

Colors have always had meaning and a powerful effect on our mood, and being in a good or a bad mood can affect our ability to fall asleep. Typically, cool colors help us to relax, making them ideal for bedroom, while warm colors are stimulating, making them perfect for social rooms. When we are stressed, angry or sad, it may be hard to snooze away. On the flip side, when we are feeling relaxed, calm and happy, sleep comes naturally. If you want to improve your mood and sleep, consider re-decorating or at least, re-painting your bedroom. Choosing the right color to paint your bedroom can get you in the mood for rest. Here are some of the best and worst colors for bedroom walls.

Blue is the Best Bedroom Color for Sleep

According to research, blue is considered the best color for bedroom walls and peaceful snoozing. So, if you are trying to create serene space, we recommend choosing a muted blue. This color is calming and relaxing, and relaxation is conducive to sleep. Thanks to receptors in our retinas called ganglion cells; our brain is particularly receptive and responsive to the color blue. The ganglion cells are sensitive to this color more than any else, and they send your mind a message that you are in a calm and safe environment. This is also important because it helps to lower your heart rate and blood pressure.

According to certain surveys, those who have blue bedrooms enjoy a bit less than full 8 hours of sleep a night. That is significantly more than most Americans get. According to CDC, a third of adults in the US get less than 7 hours of sleep each night. To sleep better, it’s best to change your sleep habits and practice better sleep hygiene. However, small things like painting your bedroom blue may also help and be one step forwards to less sleepless nights.

According to other studies, around 60% of blue bedroom owners wake up feeling happy and restful.

What Colors Make You Sleep Better?

If you don’t like blue, there are also other sleep inducing colors that can help you snooze a bit better and increase your chances of waking up in the morning feeling refreshed.

Yellow

According to our survey, owners of yellow bedrooms sleep around 7 hours and 40 minutes every night, which is very close to sleep time of blue bedroom owners.

Green

Green bedroom owners spend around 7 hours and 36 minutes of sleep each night. These sleepers also showed a higher tendency to wake up in the morning feeling positive and happy.

Silver

It may seem odd, but silver is also a sleep inducing color. So, if you don’t prefer bright colors, you can paint your bedroom silver. Survey participants with silver bedrooms get only 3 minutes less of sleep than those with green bedrooms.

Orange

Orange is a very warm and relaxing color, and it’s no wonder it can help you sleep better. Some people also believe this color can help with indigestion. Orange bedroom owners spend around 7 hours and 28 minutes sleeping every night.

What Colors Make You Sleep Worse?

We have briefly discussed some of the best colors for bedroom walls and peaceful sleep. However, are there some colors you should avoid in your bedroom? According to some studies and multiple surveys, people with gray, brown, or purple bedrooms sleep worse and get less than 7 hours of sleep per night.

Purple

Purple is definitely considered the worst bedroom color for sleep. According to surveys, purple bedroom owners get only 6 hours of sleep per night. Purple is typically a color that activates the mind and boosts one’s creativity. Since purple is a very mentally stimulating color, it may contribute to more vivid dreaming or even nightmares.

Gray

Gray is not bold and strong like purple. On the contrary, people report gray depresses them and makes them feel uninspired. Averagely speaking, people with gray bedrooms only sleep 6 hours and 12 minutes per night.

Brown

Similar to gray, brown is gloomy, dark, and a bit of depressing. Instead of calming you, it creates a sense of restlessness, which may prevent you from falling asleep.

Red

Red is a very passionate, energetic and stimulating color. Some people believe it can increase blood pressure and inspire you to move, and simply be more active. Unfortunately, this is not good at all for sleep.

Bedroom Colors for Kids

Unlike adults, studies have shown that young children, especially those under the age of 8, prefer warm colors than cool colors. When decorating a room for your baby or toddler, you should take this difference into account.

Since primary colors are too stimulating, it’s still recommended to avoid them, and opt for softer shades or warmer tones. This way, your little one will feel happy and cozy while still being able to fall asleep peacefully.

Choosing a bedroom color for older kids is simple because you can ask them what they prefer. Make sure you also incorporate your child’s favorite theme into their bedroom design. Beautiful murals depicting the night sky, the forest or jungle scenes provide the kids with a pleasant and relaxing backdrop to fall asleep in.

Painting Your Bedroom for Sleep – Considerations and Tips

The science of colors is definitely helpful when choosing the right bedroom color for sleep. However, it is important to say that this science is far from exact and that personal preferences also play an essential role in how a particular room color makes you feel. Take the science into consideration, but also, always select a color that has a personal and positive meaning to you. If you don’t like blue, simply don’t use it. If you are drawn to green shades, and not blue tones, painting your bedroom olive will definitely make you feel better than opting for sky blue. At the end of the day, if you are fighting insomnia, decorating your room won’t make it go away. However, all the little things are important, and even a small detail like a change of bedroom color can help you sleep slightly better.

Apart from choosing the right color, are there any else considerations you should have in mind when painting your bedroom for sleep?

Whatever color you choose, you should always select lighter or pastel shades of the color. According to feng shui, best colors for bedroom are those that are neutral, and earthy because they are calming and enhance positive energy. If a color is too bright, it will stimulate you, and make you feel more alert, This is not good for sleep, because instead of feeling alert, you need to wind down in order to be able to fall asleep. So, if you want to make a statement, leave it for your living room, and ensure the bedroom stays relaxing and serene.

It is also vital to use flat paint, and never something with an eggshell or glossy finish. Golly finishes are great to make space look bigger and brighter, but it can reflect light which can disturb sleep. Flat paints absorb more light and feel a lot softer. Light, cozy and soft are all the things you want in your bedroom if you are trying to create your personal sleep sanctuary.

When it comes to color accents, you should also be careful. The perfect color accents should complement each other and be parallel to each other on a color wheel, never contrasting. When two colors are contrasting, they will stimulate your eyes and brain which may disrupt sleep. On the flip side, complementary colors will relax you and help you to unwind.

Take Care of All Your Senses

Once you have picked the perfect bedroom color, you should also cater to your other senses. In addition to paint color, consider sound, touch, and smell when creating a sleep sanctuary. For example, it’s essential to set the lighting properly, and to choose the best color light for sleep properly. A bedroom that has a white light may be too bright, and therefore negatively affect your circadian rhythms and the hormone melatonin that controls it. Melatonin is stimulated by light, and bright lighting can enhance its production, making you feel more alert and unable to fall asleep.

Unpleasant noise can also easily mess up with your sleep. In case you are dealing with a loud roommate, a snoring partner or a barking dog, try to use earplugs or white noise machines to either block or at least mask the irritable sounds.

Finally, you have to pay close attention to the comfort of your bed. Whatever you do to improve your sleep environment won’t work if you are still sleeping on an old and saggy mattress. Your sleeping surface must be firm, supportive, comfortable and cooling.

The room you sleep in should always be reasonably cool. Also, it’s vital to open the windows every day to let some fresh air in. This seems like common knowledge and logical things to do, but since we are all so busy, we often to forget to do the simplest things, and usually, these are the things that help us the most.

Lastly, you should also pay attention to your scents. The smell of fresh sheets, and for example lavender, is perfect for helping your body relax after a very long day, and prepare you to sleep.

Numerous people throughout the United States are wrestling with sleeplessness, attempting to get some rest. When you reflect on it, it’s hardly surprising considering the relentless pace of life we’re all caught up in. From meeting deadlines at the office, navigating through academic assignments, fretting over financial obligations, to the myriad other demands stretching us thin, finding the time to relax and secure the essential rest we require appears as challenging as conquering Mount Everest. **Sleep** seems to be an elusive luxury we think we can’t afford. However, here’s an insight you’ll definitely want to heed: Mastering the art of winding down and securing those much-needed Zs isn’t only beneficial; it’s transformative. Stay tuned, and you’ll discover why ensuring you get ample sleep is the powerhouse strategy you’ve been overlooking.

Sleep deprivation and different sleep disorders are more common than people even realize. According to research, 20% of adults aged between 25 and 45 years sleep 90 minutes less than the recommended amount. Among sleep disorders, insomnia is definitely the most common. Occasional insomnia is reported by around 30% of adults, whereas chronic insomnia is reported by approximately 10% of adults. Obstructive sleep apnea is also quite common, and it affects between 9% and 21% of women, and between 24% to 31% of men. 

Various stimulants including alarm clocks, blue light emitted from our favorite electronic devices, coffee, energy drinks, and more interfere with our sleep cycles. As a result, sleep deprivation is becoming more and more common. Digital revolution has made it quite challenging to get a sufficient amount of shut-eye as we feel the need to be connected 24 hours a day, seven days a week. Luckily, we can improve our quality and duration of sleep by using sleep aids such as sleeping pills, earplugs, and noise machines. Another very simple solution that can help you get a good night’s rest that you deserve is breathing.  

Advantages of Breathing Exercises for Sleep 

Breathing exercises can provide a simple and effective solution for people having troubles sleeping at night. They are a very useful tool for relaxing and clearing the mind as breathing is something that we can regulate and control. Slow and deep breathing helps us relax, calms our nervous system, and prepares our body for sleep. Focusing on breathing also helps us take our minds off worries, which provides stress relief, anxiety relief, and it lowers our blood pressure and slows down our heart rate.  

We all know that breathing keeps us alive. Also, most of us know that, when we inhale, we absorb oxygen. On the other hand, when we exhale, we get rid of carbon dioxide. Deep breathing benefits include encouraged removal of carbon dioxide from our systems, and cleansing of our bodies, which helps maintain an appropriate pH balance.  

What Should You Keep in Mind Before You Get Started? 

Many different breathing exercises for sleep are available that can help you relax and fall asleep faster. However, a few simple and basic principles apply to all of them. For example, it is the best idea to keep your eyes closed while trying to breathe deeply and slowly as something like this will help you shut out the distractions that can prevent you from engaging completely. Also, you should forget about your obligations and worries and focus solely on your breathing and the healing power of your breath.  

You can do breathing exercises anywhere, anytime, not just before bedtime. You can do them while you are at work, before an exam, before a meeting, or whenever else you feel the need to relax a bit. If you need help to fall asleep fast, these exercises are an excellent solution. Here are several exercises that you can try and determine which one is the best fit for you: 

Alternate Nasal Breathing Exercise 

This exercise includes closing one nostril with your thumb while breathing through the other nostril, and then doing the opposite, and it is a perfect solution for people whose minds tend to wander a lot. During this exercise, people need to focus on which nostril they are breathing through, and concentrating on this prevents them from thinking about other things that stress them out. Nasal breathing also sends signals of relaxation to the brain, while mouth breathing is an indication of stress. Studies have shown that people who tried this exercise felt less stressed afterwards.  

If you want to try this exercise, you should start by sitting with your legs crossed and placing your left hand on your knee. Use your right thumb to block your right nostril, and inhale through the left nostril. Then, use your right ring finger to close the left nostril, and exhale through your right nostril. After that, do the opposite. Basically, you are inhaling or exhaling throw one nostril while blocking the other. Repeat this for 5 minutes, or until you start feeling calmer. Also, don’t forget to keep your eyes closed during this exercise. Although it may seem a bit odd at first, you will get used to it quickly. Not only it is excellent for stress relief, but it can also help clear out your sinuses if you do it when you have a cold. 

Abdominal Breathing Exercise 

The purpose of this exercise is to train your diaphragm to do all the work, and it is also called diaphragmatic breathing exercise. It includes breathing through your nose and paying attention to how your belly fills up with air. You can do it either sitting down or while lying in bed. Deep abdominal breathing is very easy and effective, and it will strengthen your diaphragm.  

You should start by placing one hand on your abdomen and the other hand on your chest. To start, take 3 deep breaths through your nose, while keeping the hand on your chest still as the hand on your abdomen rises and falls while you are inhaling and exhaling. After that, breathe deeply several more times. Focus on the movement of your hand and forget about everything else.  

Visualizing Breathing Exercise 

This technique is an excellent solution if you want to relax your body and focus on your mind. It is all about visualization, which is often used in meditation classes. Focusing on breathing will prepare you for sleep by helping you relax, calm down, and lowering your heart rate. There are numerous variations of this technique. 

If you want to try it, you should relax and take a deep breath, while envisioning the air entering your nose and traveling through your body. Hold your breath for three seconds, and exhale through your mouth while imaging the air traveling out of your body. Repeat this until you feel calmer. You can also imagine yourself swinging slowly in a hammock, or being in a gently rocking boat. Variations are numerous, and you can use whatever form of visualization makes you feel calm. 

Meditative Breathing Exercise 

Another technique that you should try if you have troubles sleeping at night is meditative breathing. It will help you learn how to regulate your breathing and enjoy the relaxation benefits that it provides. Thanks to this method, you will experience relief from stress. It is also one of the best breathing exercises for anxiety. 

You should sit down on the floor or the bed with your back straight. Your head should be tucked slightly forward. You should focus on the rise and fall of your breath within your body, and concentrate on where you feel the movement as you breathe and how it feels. If you practice this between 8 and 10 minutes every day you will feel very relaxed before going to bed. 

Breath Counting Exercise 

This technique is an excellent way to keep your mind off stressful things while you are breathing, and it is commonly used in meditation. It will help you relax, and it will keep your mind focused. You can try it either sitting in a comfortable position with the spine straight or while lying in bed.  

You should start this breathing exercise by closing your eyes gently and breathing deeply a few times. After you exhale once you should count to one. The next time you exhale, you should count two, and repeat this process until you come to five, after which you should begin a new cycle, counting again one. You should count only when you exhale, and not when you inhale, and you shouldn’t count past five. This exercise will keep your mind focused on breathing and prevent it from wandering. 

The 4-7-8 Breathing Exercise 

The 4-7-8 breathing technique is becoming very popular because of its effectiveness. It is very simple, takes almost no time, and it can be done wherever you want and in any position. It is one of the most popular yoga breathing exercises. However, it is the best idea to sit while keeping your back straight when learning how to do this exercise.  

You should start by placing the tip of your tongue against the tissue behind the upper front teeth. Keep it there until the end of the exercise. First, you need to allow your lips to gently apart and exhale through your mouth. While exhaling make a whoosh sound. After that, you should close your mouth and silently inhale through your nose for a count of 4. The next step is to hold your breath until you count to 7, and after that, you should exhale for 8 seconds, and make a whoosh sound again. When you start doing this exercise, repeat the same cycle four times in total, and you should work up to 8 repetitions eventually. Do this exercise at least twice a day, but keep in mind that you shouldn’t do it too frequently.  

The essential part of this exercise is to hold your breath until you count to 8 as keeping the air allows your lungs to get filled with oxygen which will circulate throughout the body, and it produces a relaxing effect. If you don’t have strong lungs to inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds, don’t worry. The time you spend on each phase of this exercise is not essential. What’s important is the 4:7:8 ratio. You can speed up the exercise if you can’t hold your breath for 8 seconds, but you should make sure you keep the ratio of 4:7:8 for all the phases. Over time, you will get used to being able to breathe like this, and you will be able to inhale and exhale more and more deeply the more you practice. Besides helping you sleep, this technique is also one of the best breathing exercises to strengthen lungs. If you were wondering how to strengthen lungs naturally, 4 7 8 Once you develop this technique, you will be able to use it whenever you feel under a lot of stress, and whenever something upsetting happens.

In today’s fast-paced world, a significant number of people struggle to achieve restful sleep, a problem that can take a toll on our health, especially if it continues over time. Taking sleep issues seriously is crucial. Chronic lack of sleep can increase the risk for various health issues, such as hypertension, cardiovascular diseases, diabetes, and obesity. Additionally, it can impair our concentration, productivity, and memory. Moreover, insufficient sleep can diminish our driving abilities, thereby raising the chances of road accidents. The consequences of inadequate sleep are extensive and diverse. Luckily, there is an accessible and effective remedy without adverse effects: listening to soothing music.  

People’s preferences vary a lot. Some people need absolute silence in order to drift off to dreamland in the evening, while others don’t feel comfortable in total silence. These people prefer some kind of noise, no matter if it is music or noise from sound machines. Listening to music before going to bed can be very beneficial. Although it may sound like a bad idea to some of us, it is not. Falling asleep to the right music can provide numerous benefits, such as improved quality of rest, increased duration of sleep, and decreased levels of stress.  

The Impact of Music on Your Body and Mind 

We all know that music is very enjoyable to listen to, but it is much more than that. Listening to music has a direct impact on PSNS or the parasympathetic nervous system, which is a part of the autonomic nervous system responsible for slowing the heart rate, increasing intestinal activity and relaxing gastrointestinal muscles. This system helps prepare us for sleep.  

When we enjoy relaxing music, we feel calmer. Not only relaxing music slows our heart rate, but it also slows breathing, lowers our blood pressure, reduces anxiety and stress, and even triggers our muscles to relax. It is not just our imagination that we feel calmer when listening to relaxing music, it is the truth. Biological changes that occur when listening to music mirror some changes that our bodies undergo when we are falling asleep, which makes music the ideal preparation for drifting off to dreamland.  

What makes music such a powerful and unique tool is that the reactions to it are different. Different rhythm, tempos, and melodies trigger different reactions. Our responses to a certain rhythm or melody depend on our personal preferences, as well as on the memories that we associate with a particular type of music. However, slow tunes are ideal for falling asleep. 

Studies have shown that listening to relaxing music before going to bed improves sleep quality in children, young adults, and older adults, and it is the best music for sleep and relaxation. There is also enough evidence showing that this type of music can help improve the quality of sleep in adults with insomnia and PTSD or posttraumatic stress disorder. 

One of the studies has shown that music can improve the quality of sleep in students. 94 students with sleep complaints aged between 19 and 28 years participated in this study, and they were divided into three groups. The first group of participants listened to relaxing classical music for 45 minutes at bedtime during the period of three weeks. The second group listened to an audiobook, every night before sleep for three weeks. The third group was the control group, which means that they didn’t receive any intervention. Pittsburg Sleep Quality Index was used for measuring the sleep quality before and during the study. The results have shown that listening to relaxing classical music is very effective when it comes to reducing sleeping issues. Music has significantly improved the sleep quality in students. On the other hand, the quality of sleep didn’t improve significantly in students listening to the audiobook or those who were a part of the control group. 

According to a study, music improves sleep quality in older adults. 60 people aged between 60 and 83 years participated in this study, and each participant had difficulty sleeping. Adults who used caffeine at bedtime, sleeping medications, those who reported depression or cognitive impairment that might interfere with sleep were excluded from the study. Every person participating in this study listened to his or her choice of six 45-minute tapes with relaxing music, every day at bedtime for three weeks. The results have revealed that listening to music before going to bed improved the sleep quality of participants. Participants also reported that they fell asleep faster, slept longer, experienced less daytime dysfunction and less sleep disturbance. The findings of this study provide enough evidence to support the claim that soothing and relaxing music improves the quality of sleep in older adults. 

Another research that was conducted in 2015 shows that music can improve sleep quality in people with insomnia. This research included six studies and 314 participants in total. These studies examined the effect of listening to music for between 25 and 60 minutes per day, during the period of three days to five weeks. It was discovered that listening to relaxing music affects the quality of sleep positively.  

What’s the Best Music to Listen to Before Going to Sleep? 

Different studies researching the connection between music and sleep have found that slow tunes are perfect for falling asleep. Music described as classical, calming, soothing or relaxing is the best music to listen to prior to bedtime as it is the type of music to fall asleep to fast. Not only it helps prepare us for sleep and drift off to dreamland faster, but it also improves the sleep quality. Listening to calming music before bed is beneficial to people of all ages, from children to older adults. It can also help people with PTSD, insomnia symptoms, and those with acute and chronic sleep disorders. If you have troubles sleeping, you should integrate music into your pre-bedtime routine and stick with it. Here are our suggestions for soothing music for sleep to listen to in the evening: 

People with chronic insomnia should use sleeping pills with caution due to the risk of severe side effects, which can include psychological and physical dependence, lowered breathing rates, among other issues. However, there are certain benefits that can come from using medication to help with sleep, but such a decision needs to be made with care. Sedatives are often prescribed to help with insomnia. Nevertheless, many suffering from insomnia choose not to rely on drugs to treat their condition. Keep reading to learn about the best natural ways to combat sleep disorders like insomnia.

Best Natural Solutions for Treating Insomnia

Sleep medications and supplements can provide immediate relief during times of stress or grief. However, they are not a good long-term treatment for insomnia or any other sleeping problem. Because of this, many explore other remedies, including natural treatments. 

Cognitive Behavioral Therapy for Insomnia

If you are looking for a more natural way to address your sleep problems, Cognitive Behavioral Therapy (CBT) is the best natural treatment for insomnia. The National Institute of Health (NIH) was able to conclude that Cognitive Behavioral Therapy for Insomnia is a natural, risk-free, and effective way to manage chronic insomnia and its adverse effects. It doesn’t include any medication, and it just focuses on a person’s behavior by providing relevant education and establishing better sleep habits.

This treatment focuses on is changing a person’s misconceptions about insomnia and sleep in general, including sleep schedules and patterns. Patients would have four to twelve sessions of 30 minutes where a qualified sleep professional that would educate them on how to treat their sleep problems. They also give homework to do before the next session and encouraged to keep a sleep diary. The therapy is designed to deal with the tendency of your body to stay awake while you are in bed. This method requires hard-work since you will be undergoing an effortful program in order to rework the sleep habits you have.

Cognitive Behavioral Therapy for Insomnia works in three ways. Sleep restriction, stimulus control, and relaxation training are the three primary techniques used. The second technique, sleep restriction, aims to maximize your efficiency in terms of sleeping. In order for you to easily fall asleep, stimulus control will contribute to that. Relaxation training helps your body calm down before sleep.

The American Academy of Sleep Medicine, the American College of Physicians, and the European Sleep Research Council recommended the Cognitive Behavioral Therapy as the first line treatment for chronic insomnia. It may not work for everyone, but it sure is the best natural treatment for insomnia for most.

Advantages and Disadvantages of Cognitive Behavioral Therapy for Insomnia

Advantages

• This method is very instructive.  
• Short-term therapy that won’t take a lot of time.
• The focus is on getting better, rather than feeling better.
• Anyone can try this method.
• The therapy is well structured.  
• It helps you develop good sleeping habits.
• It enables you to avoid behaviors that would keep you from relaxing.

Disadvantages

• It isn’t effective for everyone.
• The therapy itself is well-structured, so you will undergo rigorous training which can be challenging for most.
• You have to give your full commitment because your therapist can only provide advice, you’re the one who is going to work on your sleep habits. Hence, your cooperation is mandatory if you badly want to treat your condition.
• It is time-consuming since you have to go to sessions on a regular basis, especially if you require more sessions.

Other Natural Treatments for Insomnia

Apart from CBT-I, there are many other treatments for insomnia. Let’s take a look at some other natural treatment options.

Traditional Medicinals Relaxation Tea (Original)

The Relaxation Tea from Traditional Medicinals is made with passionflower, chamomile, and other great, relaxing herbs. Aside from being organic, it is also NON-GMO and caffeine-free with Fair Trade certified ingredients. The package comes with 16 bags of tea. This product can significantly help you to calm your nervous system. The makers of Traditional Medicinals Relaxation Tea put many relaxing herbs, like linden flower, and chamomile. Their goal was to produce a mellow blend which can help make it easier for you to rest and sleep soundly. It has a mixture of bitter and sweet flavors, but it is also minty with subtle hints of spice and citrus.

Gaia Herbs Sleep and Relax Tea

Gaia Herbs Sleep and Relax Tea is a caffeine-free product that is 100% vegan with no animal byproducts. It has been tested for purity, and it is free of pesticides and heavy-metal toxicity. The only thing you need to do is to pour a cup of newly-boiled water over tea bag, cover and steep it, and then wait 10 minutes before savoring the tea. It’s best to drink it an hour before bedtime. Tension and irritability are just a few of the common complaints that can prevent you from having a restful sleep. This product contains an herb formula that is known to support peaceful sleep and help make you feel rested in the morning.

Gaia Herbs SleepThru – 30 Vegetarian Liquid Phyto-Caps

Gaia Herbs SleepThru is made of a Magnolia bark, Proprietary Synergistic extract blend of Ashwagandha root, Jujube date seed, and Passion Flower flowering vine. It is 100% vegan with no animal byproducts. It has also been tested for purity, which makes it free of pesticides and heavy-metal toxicity. It is an herbal dietary supplement with 16 tea bags in one package. Aside from that, it is also USDA organic.

Source Naturals NutraSleep

Source Naturals NutraSleep contains a mixture of vitamins and minerals. This product is available in packages of 40, 100, or 200 tablets. It is a dietary supplement, and it is suitable for vegetarians since it doesn’t contain eggs, gluten, dairy, wheat, or soy. It also doesn’t contain preservatives, sugar, or artificial color. The ingredients in this product are known for their relaxing and soothing effects.

Conclusion

Insomnia has been linked to numerous physical and mental health disorders. Lack of sleep increases your risk of attaining health conditions, specifically heart disease, high blood pressure, chronic pain, diabetes, and many more.

Before you consider using supplements, give Cognitive Behavioral Therapy a try. It is undeniably the best treatment since it aims to improve sleep quality. The therapy is composed of strategies that help you to get rid of interfering thoughts and worries. It can help you manage stress, and it can also calm an active mind that won’t shut off when you’re trying to relax and get some rest. 

If it doesn’t work, you can consider trying a natural supplement. However, you have to consult your doctor what supplement is best for your needs. 

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A new study carried out by the American Academy of Neurology has found out that taking antidepressants, having PTSD or anxiety are risk factors for a violent sleep disorder otherwise known as REM sleep behavior disorder. The results of the study were published in the medical journal of the American Academy of Neurology and claim that men are more likely to have the disorder.

Rapid eye movement or REM sleep is also known as the dream stage of sleep. During this sleep stage, your brain sends signals to your muscles to prevent them from moving. However, when someone has RBD, those signals are disrupted, and the individual can act out on their dreams. A person with this sleep disorder may sometimes act out violently by yelling, flailing their arms or even punching or kicking. In some cases, they can harm themselves or their partner.

One of the authors of the study, Ronald Postuma from the McGill University in Montreal, says that the cause of REM sleep behavior disorder is unknown, but that it may be caused or aggravated by medications. It can also be an early sign of certain neurologic conditions such as Parkinson’s disease, dementia with Lewy bodies even multiple system atrophy. The authors of the study believe that identifying lifestyle and personal risk factors linked to RBD may help prevent the sleep disorder from developing.

The study examined and analyzed data gathered from more than thirty thousand people with the average age of 63. All subjects were screened for a variety of health conditions and were asked about their lifestyle, behavior, as well as some social, economic and psychological factors. 3.2% or almost 1000 people were identified with possible REM sleep behavior disorder. Participants with Parkinson’s and Alzheimer’s disease, dementia, or sleep apnea were excluded.

After analyzing the gathered information from the participants of the study, scientist have found out that those with the REM sleep behavior disorder are 2.5 times more likely to take antidepressants and 2.5 times more likely to have PTSD. They were twice more at risk to have a mental illness and 1.5 times more likely to experience psychological distress.

Other findings included that men were two times more likely to have RBD. The results of the research also show that people with REM sleep behavior disorder are 25% more likely to be moderate or heavy drinkers, have a bit less education (average 13.2 years of education), and a slightly lower income. People with this disorder are also more likely to be a smoker. Of course, these factors don’t indicate a person is at high risk of REM sleep behavior disorder, but it shows there is a link. RBD is a strong sign of future neurodegenerative disease, and by understanding it, we can better prepare ourselves for preventing and treating complex neurologic conditions like Parkinson’s disease.

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A new study conducted by the American Academy of Sleep Medicine suggests that positional sleep therapy, particularly the one that helps reducing supine sleep, may promote better maternal and fetal health in late pregnancy.

The results of the research show that expecting mothers who spent less time sleeping in the supine sleep position has overall better maternal and fetal health which can be observed through an increase in maternal oxygen saturation, fewer desaturations, and also fewer fetal heart rate decelerations.

Positional sleep therapy in late pregnancy involves wearing a device around your waist that prevents them from sleeping on their back. The main author of the study, Jane Warland from the School of Nursing and Midwifery at the University of South Australia claims positional therapy and reducing supine sleep can significantly improve maternal and fetal health benefits, while minimally impacting sleep quality and sleep time. The results of the study were published in the Journal of Clinical Sleep Medicine.

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According to the scientists who conducted the study, most pregnant women sleep in the supine position or at least 25% of their sleeping time. Unfortunately, although this position is very comfortable for many expecting mothers, it is a risk factor for stillbirth and low birth weight. When sleeping in the supine position, expecting mothers with sleep-disordered breathing further deprive the fetus of oxygen. Positional sleep therapy is known to help with reducing supine sleep time and increase side-sleeping time. However, no previous studies have examined how it can be used or benefit pregnant women.

After some research, the scientists concluded that positional sleep therapy or wearing a device that reduces back sleep and doesn’t impact the mother’s sleep time and quality is a simple yet effective way to minimize stillbirth incidence. This conclusion was made after examining 25 healthy women during late pregnancy. The research was carried out for two nights. One night, the expecting mothers were sleeping as they usually do, and the other night they were wearing a special belt that is specifically designed for positional therapy in pregnancy. With an intervention in sleep, maternal heart rate, blood oxygen saturation, and sleep and breathing parameters were improved. The mentioned parameters were measured with a body position sensor and a device that monitors the electrical signals on the mother’s abdomen. Future research aims to further explore the benefits of this type of sleep therapy in late pregnancy.

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A study conducted by Michigan State University has demonstrated that a lack of adequate sleep significantly deteriorates memory capabilities, making it hard to perform even basic tasks. Not getting enough rest is a principal factor in human errors across critical occupations, including surgical errors, public transportation accidents, and mistakes in managing nuclear power plants.

Professors and scientists from the MSU Sleep and Learning Lab urge us to take sleep deprivation seriously because their study has found out that nearly one-quarter of the people with procedure-heavy jobs are sleep deprived and have fallen asleep on the job. The results of this study are published in the Journal of Experimental Psychology. The focus of this study was to analyze how sleep deprivation impacts one’s ability to complete complex tasks that involve directions and have multiple steps. Due to sleep deprivation, even the most basic errors, such as adding sugar twice to a recipe, occur frequently. These kinds of errors are not so serious. However, sleep deprivation was also at least partly to blame in most car accidents and even some of the world’s greatest catastrophes — like Chernobyl. The point of this study is to prove how critical sleep is to complete any task, no matter whether that task is simple or complex.

The Relationship between Sleep and Memory

The study revealed that every day 11 sponges are left inside of patients during surgery due to sleep deprivation. This means 4,000 mistakes in basic procedures are made every year due to lack of sleep. The results of the research show that sleep-deprived individuals shouldn’t perform complex tasks at all, because they are very prone to making a mistake. The risk of making a mistake further increases when these individuals were interrupted and had to remember where they were in the procedure before starting to work on their task again. Sleep-deprived individuals had a lot of troubles remembering where they were and how to continue in the sequence once interrupted. Therefore, the scientists concluded that the real cause of the problem is not sleep deprivation, but memory maintenance that is hindered due to lack of sleep.

When memory maintenance is impaired, it’s very difficult to pick up the task where you left off without any errors or missteps. People who have slept well can deal with everyday distractions (such as receiving a text message or simply answering a question) without any problems. However, since sleep-deprived individuals operate with reduced cognitive capacity, these distractions may be very harmful. Memory maintenance is also one of the reasons why students who pull all-nighters don’t retain any information for their exams. However, more worrisome are individuals working jobs who may put themselves and others at risk because of sleep deprivation. It’s something we mustn’t overlook.

Unfortunately, while certain people can easily fall asleep, many struggle to achieve the necessary rest they ardently require, particularly during nighttime. This often results in morning sluggishness, adversely affecting both their job performance and their general health. If you’re looking for solutions to this problem, delving into “what is white noise” and comprehending its potential benefits might prove helpful.

Why do you need a white noise machine?

White noise machine is a device that produces sounds with a variety of characters.   It could be in the form of rushing waterfall, wind blowing through trees and many more.  These machines with soothing sounds will help you fall asleep and stay asleep within the whole duration of your sleep.

Meanwhile, white noise itself contains many frequencies that have equal intensities.   It has an even distribution of all sound frequencies within the range of a person’s normal hearing.  The noise sound it has is like a hiss or a spray from an aerosol can. The sounds of white noise are higher-pitched within our ears because a human’s ears are more sensitive to higher frequencies.

Furthermore, people who have sleep disorders use this product to help themselves sleep tightly.  But how would you know that you have sleep disorders? If you are experiencing the following, think twice already because these are the sleep disorders symptoms:

–    Consistently taking up to more than 30 minutes of waiting time to fall asleep

–    Mood and behavior instabilities like irritability, aggression, or impulsiveness, even after having 7 or 8 hours of sleep during night time

–    Waking up several times in the middle of the night and remaining awake until morning comes

–    Having long naps during daytime

–    Difficulty in concentrating on working or school activities

–    Falling asleep at inappropriate times

–    Waking up too early in the morning

–    Excessive snoring, breathing or gasping noises while sleeping

–    Irresistible urge to move legs at bedtime

–    Requiring a stimulant to keep you awake during daytime

These warning signs are quite alarming because it will affect your sleeping situation and later your health. Moreover, within the list of sleep disorders, these are the most common sleep disorders which many people experience due to excessive, inappropriate sleeping time during daytime:

–    Insomnia

–    Snoring

–    Sleep apnea

–    Narcolepsy

Although there are many types of sleeping disorders, the above mentioned are commonly agonized by many people due to the chances of getting proper sleep during night time, by such, if the smoothness of evening sleep is a concern, people use sleeping machines as sleep disorder treatment especially for those situations which are not severe that needs medical attention.  

Thus, the sleep conditions of these people make it difficult to fall and stay asleep.  Their sleep disorder blocks the sleep quality they could have enjoyed. In line with health, sleeping at night is very important because it has a significant role in your physical health.  It also involves in healing and repair of your heart and blood vessels. Once you have ongoing sleep deficiency, chances are: it is linked to an increased risk of heart disease, high blood pressure, kidney disease, diabetes, and stroke.

It was shown in recent findings of a research that sleep plays a housekeeping role that removes toxins in your brain that builds up while you are awake.  As you sleep, your mind and body are remarkably active. That is why for you to take a sleep which your body needs, white noise should intervene in your ways of treatment too, to help you with this state of sleep condition.  

White noise machines will help you sleep better

In simple terminologies, white noise has a particular type of sound signal that is used to mask background sounds.  Additionally, if you will use white noise to promote healthy sleep, it will help you drown out sounds that prevent you from both falling asleep or staying asleep.  The production of white noise by the use of the machine could make give you a hassle-free way of listening to it.

The white noise machine has a soothing and fuzzy soundtrack which other people can rely on to sleep and block out distractions.  The relaxing white noise becomes the favorite way to help the brain and body relax for the quality of sleep during night time.

Several medical people have testified the use of white noise to the betterment of sleepers’ sleep.  One of them is Joseph Ojile, M.D., the Medical Director and Chief Executive Officer of the Clayton Sleep Institute, claimed that the white noise has a function that is anti-noise.  It merely means that it is excess noise. The sound it has distracts the brain; however, you do not need to give focus on it, which makes people fall asleep.

The sleep sounds that the white noise machine could have like nature sounds such as rain, sea waves, cricket chirping, jungle, etc., machinery noise such as air conditioning units, washing machine, and ambient soundscapes such as aircraft interior, cracking campfire and crowd noise can be your options to choose from. As Shalini Paruthi, M.D., a fellow of the American Academy of Sleep Medicine (AASM) and the Director of the Pediatric Sleep and Research Center at Saint Louis University, recommended that a person should take note to whichever of these sounds that make you sleep because the effectiveness of the noise comes down to personal preference still.

Most of the time, people choose the calming white noise because it is a good vibe for a bedtime routine.  Generally, the background noise sound effects give a setting on your brain to give you a good night sleep.  In totality, noise sound helps you to get a night of better sleep during night time. As science-related reviews have claimed that the idea of sound machines helps reduce awakenings; thus, falling asleep within five minutes.  Indeed, the white noise machine can make you sleep better.

Reminders when using a white noise machine

The suggestion of pediatric sleep consultant, Jennifer Schindele, enclosed that using environmental noise and white sounds can disrupt sleep.  Furthermore, sound machines can indeed help not only kids but also adults.

But even so, the use of white noise machine should be taken into consideration to minimize irritation during rest due to too much noise.  Accordingly, controlling sounds in your environment is the utmost consideration that needs to be followed to have proper usage of sleep machine to enjoy quality sleep. It includes:

1. Reducing Inside Noise

In this, contemplate on what is inside your room.  Upon using white noise, you need to make sure that it creates a consistent gentle soundtrack if it hits the middle of the night.  If so, be mindful of the volume. The following are the decibels with its corresponding sleep impact:

It only shows that the higher the decibels, the higher the impact on sleep it has.  Take into consideration that a white noise machine should not be too loud. Be guided with the vast difference in the findings of the sound levels of noise in night time and daytime.  

Take a look at the following:

–    Turn the television off before bedtime and turn loud sounds off on all smartphones or any other device you have inside your room except for the white noise machine.  So expect that your machine will be the leading sleeping sound noise you will only have.

–    If your room is divided by thin plywood between a living room or any wall shared room, place large bookcases against your wall to act as the sound buffer.  

2. Reducing Outside Noises

In this, the noises you need to consider that will possibly disturb you are outside your vicinity.  Before you use the white noise machine, make sure to check the following:

–    If your bed is within the walls of the window, try to move it away from it because the draft will surely hinder your sleep.  

–    If you have double-pane windows or heavy blinds, use it to cover further the noise levels of outdoor activities.

–    If you have an extensive space, try using earplug.  

Controlling the sound of your environment can help the highest level of effectiveness in using a white noise machine.   By merely taking a look with the inside and outside noises, which could be factors of the less effectivity of the device you are using, could address possible simple concerns that may take place.  

How to use a white noise machine to have a better sleep?

Although some of the devices have manuals that stipulated the procedure on how to use it, there are also machines that upon purchasing, the manual is not available.  So to help you with the possible concern you might have, the following are the general steps to manipulate the machine better.

1.    Turn on your white noise machine. Upon turning your device on, if it has an auto-off timer, set it automatically so that it will not bother you upon getting a night of deep sleep.

2.    Make sure that the sounds of the machine stay continuous.  If you are easily distracted by a sudden change of what is happening in your environment, chances are, you will be awakened with the loops of the machine.  That is why; make sure that your white noise will play continuously.

These general procedural manipulations of your white noise machine will help you receive the maximum performance that your device can offer.  But you need to make sure that before you purchase, the feature that the brand provides fit to the personal preference and convenience that you need so that your effort of buying and the investment of your money will not be wasted.

What are the benefits and risks in the brain while using this product?

For a worker, a parent, a student, or whoever it may be, sleep gives so much to boost our body during daytime activity.  If you have hesitation to the possible consequence or likely outcome that the product could result, the following are your guide to the white noise pros and cons to adults.

Benefits of White Noise Machine

1. It can be used for meditation.  If you are doing yoga, it is recommended to apply white noise so that it will lead you to a deeper state of meditation.
2. It relieves sleeping disorder.  Since many people are distressed with their sleeping disorder, the sound from the device can be a useful tool especially for people with insomnia.  It is because the white noise itself will combat sleeplessness or restlessness.
3. It relaxes patients.   Upon playing the sound, it can loosen the hypnotherapist patients.
4. It increases productivity.  Due to the soothing and pleasing sound of the power of white noise, it can enhance someone’s productivity.
5. It improves concentration.  Whatever you might be doing, your work efficiency and focus improves because it prevents outside disturbances.
6. It is suitable for taking attention.  The sounds will draw out your attention without disturbing your emotional quotient.
7. It can develop mental clarity. Relaxation of your mind will be achieved because it will remove your mental disturbances and confusion.

Risks of White Noise Machine

1.    Sleep Machine Dependent.  Once you have used it every night, it means you are making the machine as your prop for your sleep training – which should not be.  Use the sleep machine with an alternate or interval days of usage. Do not use it every night so that your brain will not be dependent on the device.   
2.    Hearing Issues.  If you do not control the volume of your machine if you use it, there is a greater chance that the outcome would be hearing issues.  So, to prevent this from happening, use the device’s sound with moderation.

You need to take note that risks you could acquire have several factors to consider still.   It may be the age, sensitivity of hearing, and the application of the white noise machine that lead you to the possible condition that you will experience after several usages of the device.   

Best white noise machine for general sleep

Before you buy a white noise machine for sleep, take a look with the features that it offers with the corresponding reviews, pros and cons, and its product overview.  By scrutinizing these, your expected outcome will be achieved. Thus, the following are the recommended comparison of the devices starting from the best down to the runner-ups.