Pain Free Tips for Getting the Sleep We Need
Getting a good night’s sleep can help us wake up feeling refreshed and alert and ready to take on the day. But did you know that the quality of your sleep is more important than the quantity? Experts say we need at least six hours of uninterrupted sleep per night. If you are woken up by everyday body pains, you are likely not getting that quality sleep your body needs. Follow these simple tips and you’ll be getting the sleep you need before you know it.
Hit the lights – Light can make our bodies think it’s daytime and not time for sleep. Once you start getting ready for bed, avoid bright lights in the bedroom as they can contribute to headaches and migraines. Try using a dimmer, a nightlight, or opt for light bulbs with low wattage.
Get moving – Studies have shown that regular physical activity not only helps you sleep sounder and longer, it can also make you feel more awake during the day. So get out there and go for a run or a walk (just don’t exercise vigorously within two hours of going to sleep). Also, if exercise takes a toll on your muscles and joints, look into pre-bedtime stretches that can help you work out those aches.
Heat it up – Soothe sore joints and tense muscles with a hot water bottle or electric heating blanket which helps the healing process and speeds recovery (just don’t forget to turn it off before you turn in!).
Say no to snoozing – When you hit the snooze button and go back to sleep, you’re not actually getting more restful sleep. The last hour before you wake up is when you should be in your longest period of deep sleep or REM (rapid eye movement) sleep, so don’t waste it.
Pick the perfect pillow – If you suffer from neck or back aches, it’s important that your pillow isn’t contributing to this. Test out a few pillows and do your research. Make sure you have the right firmness, correct type of pillow and don’t settle (this goes for your mattress too!).