SlumberBlog - Better Pillows

According to a National Sleep Foundation poll, almost 60% of American adults have had at least one episode of insomnia in the past year. Whether you experience occasional or chronic insomnia, there are things you can do to alleviate this common problem.

What is Insomnia?

According to Webster’s dictionary, insomnia is the “prolonged and usually abnormal inability to obtain adequate sleep.”

There are many different causes for insomnia, including stress, depression, menopause, and caffeine or alcohol consumption too close to retiring for the night. While everyone experiences difficulties falling asleep occasionally, chronic insomnia (characterized by the Mayo clinic as not being able to fall asleep on a regular basis) can be a debilitating condition.

What can I do to fall asleep?

Start with your Environment.

How old is your mattress? A mattress over 6 years old should be replaced. If you can’t afford to replace your mattress right away, you can take steps to make it more conducive to getting better sleep.

1) Rotating/flipping your mattress every 6 months is very important. This will allow for even wear.

2) Add a mattress pad. Mattress pads have come a long way in the last few years. You can now choose between different thicknesses, fabrics and fillings, specifically designed to alleviate neck and back pain. While a bit more expensive, body temperature sensitive “memory foam” mattress pads contour to your shape and provide the most custom support.

How is your pillow holding up?

We tend to forget that we spend one third of our lives sleeping. Not replacing your pillow at least once a year is asking for trouble.

How do I know what type of pillow to buy?

There are dozens of different types of pillows. Choosing the right pillow depends on your sleep style. Stomach sleepers require a different type of pillow than side sleepers. Some people prefer a plump pillow; others can’t sleep unless their pillow is flat as a pancake. Invest in a good pillow and replace it regularly.

Does Your Bedroom Invite Sleep?

Many people use their bedroom as an office or exercise area. They fold laundry in the bedroom, watch TV and talk on the phone. These activities train the mind to stay awake and not shut off to prepare for sleep. You should make your bedroom as inviting as possible for sleep. This means getting rid of the clutter. Clean up the stray paperwork, overflowing laundry basket and anything else that does not scream sleep sanctuary.

Do I really have to move my TV? While people think that watching TV relaxes them, in reality it is a stimulant. If you must watch TV before bed, do it in a different room. The same advice applies to reading, talking on the phone or just “hanging out” in your bedroom.

Other Bedroom Sleep Prep Tips:

1.) Turn your alarm clock away from your view. Even the dim light can impact the mind into staying awake.

2.) Invest in room darkening curtain liners. Complete darkness is essential for a good night of sleep.

3.) You’ve heard it before, but it needs repeating. Try to go to bed at the same time and wake at the same time, including weekends. Maintain a sleep schedule as best you can.

4.) Consider wearing earplugs to block out excess noise. Even the slightest outside noise can keep you awake or keep you from getting quality sleep.

5.) Don’t eat or exercise less than 1 hour before bed. A nighttime snack is ok. Stick to lite foods - a banana or some turkey slices make great choices. Do exercise at least a few times a week at least. Regular exercisers sleep much better than non exercisers.

6.) Limit alcohol, caffeine and nicotine consumption. You may think these things relax you, but they lead to a very poor quality of sleep.

7.) Use a white noise machine (or even a fan) to create a soothing rhythm that faciliates sleep.

8.) A warm (not hot) bath or shower before bed is a wonderful way to wind down.

9.) If you have a rough night of sleep, keep sticking to your sleep schedule anyway. Consistency is important.

10.) Try to get at least 15 minutes of sunlight a day. Use a lightbox in the winter. The body needs the Vitamin D.

What about napping?

Napping can be counterproductive to getting a good night’s sleep. If you do nap, limit the time to less than one hour and avoid late afternoon naps.

What if I try all this advice & I still can’t sleep?

If you can’t fall asleep within one hour of going to bed, get up and go to a different room. Tossing and turning just makes you more anxious. Read or watch TV for awhile and then try again.

Sleep problems can be serious. If they aren’t dealt with, they can escalate. Follow the advice here and you’ll be well on your way to better sleep. If your sleeping problems persist for a month or more, consult your doctor.

Have your own sleep tip? We would love to share it. Simply comment below!