Nov 01, 2022

Eleven Tips for Better Sleep including MendMeShop's Knee Orthopedic Pillow & Contoured Eye Mask

Adults need between 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury.

Here are ELEVEN great tips to help improve your sleep:

Try to ensure your bedroom is your sanctuary; comfortable, dark, quiet, not too warm or cold.

Try to go to bed at the same time every night and get up at the same time every morning (even at weekends). A regular sleep schedule is key!

Avoid caffeine, nicotine, alcohol and other stimulants in the hours before going to bed.
Get a good mattress and pillow

Turn off all screens (at least) an hour before bedtime

Exercise earlier in the day, not right before bedtime

Avoid napping during the day on a regular basis (sometimes, we just need to catch up on zzzzz though!). Try not to nap after 3pm
Try not to eat a heavy meal late in the day (light snacks before bedtime are considered ok
Follow a relaxing routine in the lead up to bedtime, to help you sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime.
Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
Talk with a doctor if you continue to have trouble sleeping

Teens and Sleep

Sleep problems are a special concern for teenagers. The average teen needs about 9 hours of sleep a night. Children and teens who don’t get that much may start to have problems at school, with friendships or with their behavior. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.

Here is some great advice for teenagers. We all need adequate sleep. This age group needs quality sleep just as much as any!

As well as following the steps advised for adults, Teens can also try:

Avoiding screen time of any kind, at least an hour before bed.
Banning all-nighters (Don’t leave homework for the last minute!)
Writing in a diary or on a to-do list just before sleep, to reduce stress
Sleeping no more than 2 hours later on weekend mornings than on weekday mornings.

Learn about 10 ways to improve your sleep hygiene

Sleep is a crucial part of being healthy, but modern day life can make it hard to get the rest you need, especially when your sleep habits are less than ideal. Follow these tips to improve your sleep hygiene and get all the rest you need:

Limit caffeine intake.

Caffeine is a stimulant that can cause sleep problems. It can also:

disrupt your normal sleep patterns, as well as cause you to wake up more quickly and have trouble falling asleep again
make you feel irritable and anxious
lead to dehydration. Caffeine causes the body to lose fluids through urination, which can cause headaches, dry mouth, and drowsiness

Limit caffeine intake (including coffee, tea & soda), especially after 3 p.m. This will make sure it doesn’t hugely interfere with your nighttime sleep.

Avoid large meals before bedtime.

You may have heard that eating a large meal right before bed can affect your sleep patterns, and there is some truth to that: Eating too close to bedtime can cause indigestion and heartburn, which can make you feel uncomfortable as you try to get to sleep. Greasy foods or spicy cuisine can affect your slumber and sugary treats (like soda and candy) can also pack those pesky pounds (it’s harder to burn off excess energy when you are sleeping). Do you often feel hungry after dinner but can't decide on what kind of snack to grab as an alternative? A handful of nuts or a small piece of cheese could do the trick! Just don't overdo it....you want something light enough so that by the time you hit the pillow, you feel comfortable, satiated and ready for bed.

Exercise daily.

If you've ever felt like your morning run was instrumental in helping you fall asleep quickly and stay asleep, it's not just because that fresh air is refreshing. Research shows that exercise can improve sleep quality, even for people who suffer from insomnia. Exercise helps you relax, which allows your body to wind down before bedtime. It also releases endorphins (feel-good factor!) that may help regulate your circadian rhythm (The natural cycle of behavior changes the body experiences through a 24-hour cycle). And if all else fails, physical activity is a great way to burn off excess energy and stress, both of which are known to interfere with restful slumber!

Side note: It is thought that around one third of the US population suffers from some kind of insomnia. Insomnia is classified in three different ways:

difficult to fall asleep
difficult to remain asleep
waking up at night & not being able to go back to sleep.

The inadequate sleep insomnia sufferers experience can lead to a chronic feeling of tiredness. Chronic fatigue can affect health and wellbeing negatively in many ways.

Maintain consistent sleep and wake times.

Maintain consistent sleep and wake times.
Set your alarm clock to go off at the same time each morning, even on weekends and holidays.
Try not to nap after 3pm to help maintain your regular bedtime
Even if it takes some time, this consistency will eventually lead to better quality sleep.

Make sure your bedroom is comfortable.

Make your bedroom your sanctuary!
Avoid being too cold or too hot. Keep the room around 65 degrees Fahrenheit, but if you’re sensitive to the cold, add an extra blanket or two.
Keep your bedroom dark and quiet (no noise from outside and no pets in the room). If there are street lights outside your window, consider black-out curtains.
Don’t use electronics in bed. The light from these devices can make it harder for you to fall asleep at night and stay asleep throughout the night. It is thought that blue light from screens may disrupt melatonin production in the brain (the hormone linked with sleep quality and circadian rhythm regulation)

Avoid bright light before bedtime and in the bedroom during sleep hours.

Blue light before bedtime has been linked to poor sleep quality and insomnia, so avoid it as much as possible by:

Using red-tinted bulbs in your bedroom at night.
Turning off TVs, computers and other electronic devices several hours before bedtime.
Wearing blue light blocking glasses or try blue light restricting apps. It's good to be resourceful!

Turn off screens an hour before bedtime.

A common misconception is that our bodies need a large amount of sleep every night. The truth is that most people need about eight hours, but for many people this can be difficult to achieve due to the hectic nature of their lives.

The first step in improving your sleep hygiene is to make sure you're getting enough restful sleep each night. This will help you feel more rested and energized throughout the day, which will also improve your overall well-being and quality of life!

Wind down before bedtime with a relaxing activity.

The goal here is to create a ritual that helps you wind down and relax before bedtime. You could try taking a bath, reading a book, meditation, writing in your journal or simply doing some stretching exercises. Playing soft music or listening to the rain drops or birds chirping (there are some great apps that facilitate this) are also great ways to unwind. If you're able to do so safely and comfortably, lying down on your bed may be helpful as well...just don't fall asleep too early!

Get up if you're having trouble falling asleep or staying asleep.

When you're having trouble falling asleep or staying awake, trying getting up and hanging out in a different room.
Read a book or do something else that will keep your mind occupied until you feel tired again.

If necessary, talk to a doctor

If you’re experiencing a sleep problem, it may be time to seek professional help. If you’ve tried doing everything on this list but still can’t get the rest you need, talk to your doctor about what could be causing your sleep difficulties

You can take steps to improve your sleep habits and improve your overall health

You can take steps to improve your sleep habits and improve your overall health. Sleep hygiene is a term that refers to a variety of habits that help promote good sleep, including setting a regular bedtime, avoiding caffeine and alcohol late in the day, and establishing a relaxing bedtime routine.

Sleep is crucial for maintaining health. In fact, studies have shown that insufficient sleep increases the risk of developing chronic diseases. If you're concerned about how much sleep you're getting or whether your sleeping habits are healthy (or if you just want better rest) follow some of MendMeShop's tips above, but most importantly, talk to your doctor.

Ways a knee orthopedic pillow can help your sleep posture

Sleeping on your side can be quite comfortable. It's easy to fall asleep, and you don't have to worry about rolling onto your back or stomach. But sometimes it's nicer to sleep on your back or stomach instead of staying in one position all night long. If you're a side sleeper who wants some variety, consider using a knee orthopedic pillow (like MendMeShop’s Orthopedic Knee Pillow ) in order that you can modulate your sleeping position throughout the night. Here are five reasons why:

A knee pillow is made to support the most sensitive parts of your body while you're sleeping.

A knee pillow is made to support the most sensitive parts of your body while you're sleeping. The pillow supports the knees and hips, which are the most important areas for spinal alignment but at the same time, help alleviate back pain. Knee pillows are also great for side sleepers because they keep pressure off your lower back so that it can relax, allowing you to get better sleep.

Using a knee pillow can also help with hip alignment and spinal health.

For side sleepers, there are several benefits to using a knee pillow. You can reduce hip pain, back pain and spinal pain by keeping your hips and spine in better alignment. A good night's sleep is just as important for our overall health as eating well or exercising regularly.

One of the most common causes of lower back pain is poor posture during sleep. Studies have shown that those who experience lower back problems often have unhealthy sleeping habits that contribute to their discomfort. Side sleeping puts added pressure on your hips and can cause similar problems for them like those felt in the lumbar area (lower back). Using a knee pillow will help keep your hips in better alignment while sleeping so that they don't get too much pressure put on them throughout the night while you're resting peacefully!

Knee pillows help to keep the spine in better alignment and reduce back and hip pain.

A knee pillow can help you sleep in a more upright position. By elevating your knees, you will relieve pressure from off of your back and hips, which can reduce pain in those areas. Many people have trouble finding a comfortable sleeping position due to chronic pain, but using a knee pillow can alleviate some of the discomfort for them.

How long should you use the knee pillow? For best results, apply it at night before going to bed or when relaxing on the couch during the day. The body naturally relaxes when lying down or sitting down with bent legs; therefore, it is important that you don’t stay in an unnatural sitting posture for long periods of time (driving is a good example of this). It is recommended that during the day, knee pillows are used no longer than 2 hours per day.

Side sleepers who use knee orthopedic pillows tend to get better, deeper sleep.

If you're a side sleeper, you may be familiar with the following sleeping pattern:

You'll go to bed feeling tired and sore from a long day at work.
As soon as your head hits the pillow, it feels like someone has injected cement into your joints (both of them).
No matter how much time passes before sleep finally comes, every hour on the clock will feel like an eternity before morning.

By using knee orthopedic pillows that align your spine in a more optimal alignment, these problems can be alleviated fairly easily. Your joints will feel less sore when they're properly supported by your knee pillow, meaning that they won't ache while you sleep or hopefully not either during the next day's activities (such as sitting at a desk).

Knee orthopedic pillows can also be used for other purposes.

Although knee orthopedic pillows are designed to help you get a better night's sleep, they can also be used for other purposes.

For example, if you have knee pain while sitting in a chair at work or school, placing a pillow between your thighs will help alleviate pressure on the joint and reduce pain. If you have an arm injury that causes discomfort when resting your palms on flat surfaces, putting a pillow underneath them can make it more comfortable for you to sit for long periods of time.

Aligning your body properly while resting can help reduce aches, pains and stiffness.

The wrong posture while sleeping can lead to a number of problems, including back pain and joint stiffness. The right pillow will help you sleep better and for longer hours.

Knee pillows are designed to properly align the spine and reduce pain during resting time. They also encourage proper hip alignment, which is important for spinal health.

If you’re suffering from any kind of back or joint pain, investing in MendMeShop’s Orthopedic Knee Pillow may be just what you need!

If you're having trouble with your sleep posture, a knee pillow can be a great tool to help you improve it. It's easy to use, comfortable and doesn't take up much space in your bed. A knee orthopedic pillow is also portable enough so that it can go wherever you go! While it’s tempting to think that an improved sleep pattern will solve all your problems, we want to emphasize that this is just one aspect of a healthy lifestyle. Although it can seem overwhelming at times, there are plenty of ways you can take steps in your daily life to improve both your sleep habits and the rest of your health. And remember: If all else fails, don’t be afraid to talk with your doctor!

References

We pride ourselves on being thoroughly researched before we post blog posts, articles or webpages. Here is a list of references used to create this content:

👉Ref 1: Sleep Tips, 6 steps to better sleep, Mayo Clinic

👉Ref 2:How to Sleep Better Sleep Foundation

👉Ref 3: How to sleep better Headspace

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