Pillow for Your Sleep Needs 400x300 1 - How to Choose the Perfect Pregnancy Pillow for Your Sleep Needs
Fitness

How to Choose the Perfect Pregnancy Pillow for Your Sleep Needs

If you’re looking for a pregnancy pillow that will help you get a good night’s sleep, you’ll want to choose one that is specifically designed for pregnant women. Some of the most popular and effective pregnancy pillows are natural materials like feathers and down.

You may also find a pillow designed specifically for pregnant women to be more comfortable. However, before making your purchase, it’s essential to understand your sleep needs and how the pillow will fit into your lifestyle. While every woman’s sleep habits are different, here are a few things you should keep in mind before purchasing a pillow.

Consider Your Body Type When Choosing the Perfect Pregnancy Pillow

Women of certain body types might find that particular pregnancy pillow work better than others. For example, women who fall toward the heavier side may want to purchase a pillow designed for full-bodied women. Also, keep in mind that your pillow shouldn’t be too fluffy.

Some of the more comfortable pillows for pregnant women can have a fluff thickness of up to three inches, but if it fits you perfectly and provides proper support when you curl up with it at night, do not hesitate to purchase it if it outweighs a little extra fluff.

Beware that extremely fluffy pillows may not suit prominent women or pregnant women who experience back pain. A common complaint is that they pack around you too tightly and hurt your bulged belly while trying to sleep on your side or stomach. To prevent this unnecessary strain on your belly, choose one of our high-quality pillows instead.

Choose a Pregnancy Pillow for Ideal Body Support

The most popular pregnancy pillows are those that offer full-body support and comfort. It’s challenging to learn how advanced pregnancy pillows are until our bodies become so big that it simply becomes impossible to get comfortable when they support our weight in other areas.

Full-body pillows ensure the best-unrestricted body support. It doesn’t matter if you need belly support or neck, upper back, or sleep head/face/stomach support. You can find one pillow that does all of the above. Some users even like to curl up in several sections for the ultimate plush pillow layering experience!

If your partner has a narrower frame than yours or has different body needs at various times of day, a multi-sized pregnancy pillow is super helpful. Pillow alternatives include body and belly supports and bolsters with mesh filling, but full coverage is almost always better at night, especially during pregnancy.

Pregnancy pillows can provide comfort and relief from any number of symptoms associated with pregnancy. They offer a full range of support, from lightweight to sturdy comfort, so mothers can lie in the most comfortable position possible. Additionally, many are designed specifically for the pregnant body, opting for a firm design for belly support and targeted head, neck, back, and hip alignment support.

Conclusion

In conclusion, a proper pregnancy pillow makes all the difference to your final pregnancy results. If you suffer from red skin, swelling, or itching while pregnant or sometimes experience back pain, sleeping in a slightly elevated position using pillows is advised because it prevents fluid accumulation, which can reduce swelling and eases eye and mouth pressure, and ensure oxygen circulating better moving freely in your body.

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Top 5 Tips You Can Adopt to Avoid Sleep Disorders 38698 - Top 5 Tips You Can Adopt to Avoid Sleep Disorders
Lifestyle

Top 5 Tips You Can Adopt to Avoid Sleep Disorders

According to the latest statistics, it is common to experience sleep disorders as over 50 million adults endure chronic sleep complications. Since a good night’s sleep is a crucial thing you need for your overall health and wellbeing, you ought to do all you can to get it. Most sleep disorders in San Diego are avoidable factors, and some lifestyle changes can improve the conditions. You can do several things to sleep better and avoid the sleep complications you might be experiencing. You can adapt the following tips to fix your problem and get a good night’s sleep.

Learn Easy Methods to Sleep Quickly

If you have a problem falling asleep when you want to, you can adopt some easy methods to help you sleep. Relaxing in a warm shower or bath in the evening before getting to bed can help you fall asleep easily. It helps your body cool down, and you can sleep better. Also, putting on lotion can warm and moisturize your skin. Additionally, reduce your light exposure about an hour or two hours before heading to bed to avoid disrupting your internal clock. You can also add gentle sound but be sure that it will help you sleep.

Check on Your Diet

Some diet etiquettes can help you get quality sleep at night. Note that a full stomach can disrupt your sleep, and it would be better to have your supper at least three hours before bed. Also, understand that the heavier your meal is, the longer it will take to settle down. But avoid going to bed on an empty stomach, on the other hand, as it will interfere with your sleeping patterns as well. Additionally, skip caffeine in your evenings and do not take water within two hours of your bedtime.

Make Your Bedroom Conducive

Your body needs to adapt to your bed and bedroom to switch accordingly. That is why you might experience complications if you use your bedroom or bed for other things, which may make your body not transit smoothly. Let your mind associate your bed and bedroom with sleep. Also, make your room attractive and welcoming to make you happier and soothe you to sleep. Clean the room, beddings, beautify the room, and make it a heaven.

Stick to a Daily Routine

Sleeping and waking up at any time can cause several sleep disorders. Therefore, it would be good to adjust your daily routine to ensure you get to bed and rise at the same sequence every day. Varying sleeping times will break your circadian rhythm and can severely affect the quality of your sleep. Additionally, developing a sleep routine, doing deep breathing relaxation before bed, or exercising regularly can improve the quality of your sleep.

Talk to Your Doctor

Communicating to your physician if you suspect you might have a sleep disorder is the right approach towards finding a solution. You might need medical interventions to get quality sleep at night. Your provider will assess your condition and recommend necessary treatments accordingly to help you sleep better. They will also advise you on some of the home remedies you might have tried and instruct you more on what you can do to get good sleep.

Several treatments are available for different sleep disorders. Get diagnosed at MindSet to learn how you can handle your situation and lead a quality life. Do not worry if you are having sleeping issues. Help is readily available. 

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Fitness

How Can I Improve My Sleep With PEMF Therapy?

You may hear people asking, “did you wake up on the wrong side of the bed?” Sleepless nights are a major reason for the grumpy mood, an exhausted mind, and a decrease in productivity that persists throughout the day.

A sound eight-hour sleep is a bliss for your body to function in the best possible way. Some people are deprived of this bliss due to stressful lifestyles or irregular work patterns. Long-term sleep deprivation leads to serious health issues. Why put your health at risk when you can improve sleep with PEMF therapy.

Considering PEMF as a Way to Help Fall Asleep

Deep relaxation is the perk behind the pulsed-field stimulation ensuring a childlike sleep. The devices generate a magnetic field that influences the production of melatonin (a sleep hormone) in the pineal gland. Furthermore, the therapy also influences another hormone known as HGH, a human growth hormone that helps to maintain good sleep. Besides medications, several therapeutic approaches like breathing exercises, relaxation, and meditation help to treat sleep disorders.

These drug-free approaches are free of side effects. The only downside is that sometimes you don’t feel like making an effort to apply the techniques. All you want is instant, effortless relaxation. PEMF devices are ideal in such a situation. Many users of the machines reported noticeable improvement in treating their sleep disturbances.

PEMF Understands Your Biological Rhythm

Sleep disturbances occur due to an imbalance in circadian rhythms. These rhythms control many crucial metabolic activities, including brain activity. Stressors, either emotional or physiological, impact these rhythms. PEMF helps to synchronize the brainwave patterns with the ones in normal sleep.

The basic principle of physics working here is known as frequency following. It says that an external dynamic resonating stimulus induces electrical activity to resonate with the source. In simple words, a pulsed electromagnetic field influences the brain’s electrical activity and changes it to the frequencies that enhance good sleep.

When To Use PEMF System for Better Sleep?

The electromagnetic stimulation helps to cater to sleep disturbances in its strengths ranging from weak to strong MicroTesla fields. To get maximum efficacy, you can use the therapy in the evening, right before bedtime. Several other factors can help in getting a night of good sleep for additional benefits like pain management and treatment of anxiety and depression.

Various PEMF systems may have a fixed treatment time which is not an issue when you use the system before bedtime. However, in case of sleep disturbances after two or three hours, you can opt for a system that runs for a longer duration. Or you can resume the treatment after a couple of hours. A high-intensity adjustment at this time is more effective in inducing the desired frequencies for reverting to sleep.

On the other hand, using a frequency higher than 8 hertz throughout the nighttime may result in increased brain excitability or alertness. 

BEMER Mat for Sleep

Struggling with sleep disorders! BEMER mat provides the easiest practical solution. The applicator comprises powerful coils that cover the maximum body area. Lay it under your sheet; for the first two hours, the system calms down your mind and body and automatically turns off before your wake-up time. For best results, use your BEMER mat while adopting good sleep hygiene like

  •       Adhere to sleeping and waking up routine
  •       Avoid alcohol and caffeine in late hours
  •       Limit late hour screen time

You can find a variety of BEMER mats for sale at various health outlets to optimize your health and sleep. 

Conclusion

Sleep is a crucial aspect of health. Ignoring your sleep disturbances may pose a serious threat to your mental and physical wellness. PEMF helps to improve the quality of your sleep through its easy-to-use systems. 

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A Quick Guide To Quality Sleep - A Quick Guide To Quality Sleep
Lifestyle

A Quick Guide To Quality Sleep

Needing 8 hours of sleep a night is a fallacy.

It is a common misconception that every person needs at least 8 hours of sleep per night to be well rested. However, that is like saying that the average height for men is 6 feet. But not all men are 6 feet tall.

We are all individuals and the latest research shows that sleep requirements can vary from anywhere between 5 and 9 hours. All it takes is a bit of monitoring your own sleep patterns to find out how much sleep is best for you.

If you are constantly tired, you may think that you need more sleep. On the other hand, too much sleep can make you feel tired.

Personally, I find that the more I sleep, the more tired and lethargic I am the next day. I wake up feeling on top of the world after 8 or 9 hours asleep but spend the rest of the day feeling like I’m wading through water.

A little experiment showed me that my ideal sleep duration is 6 hour and 45 minutes. Some days I need a little more – like after completing a 20km run or running a whole-day workshop.

But anything less than 6 hours, and I’m left feeling like I need more sleep. Honestly, even after 6 hours sleep, I’m not exactly pleasant when I first wake-up. It takes me a few minutes to get going but then I keep going the entire day.

Recently, I took on a new client who was young and healthy but felt he lacked energy. When I asked about his sleep, he told me he was sleeping for 10 hours a nights and waking late. I recommended cutting it down to 8 hours and waking earlier. His energy has increased to 7/10.

Expert Tip: Experiment by sleeping for varying durations.

Remember that the quality of your sleep will be reflected throughout the next day and not only in the morning. Get the best sleep possible on Australian foam mattresses.

Establish A Routine Sleep Pattern

One of the key factors that affects sleep quality is regularity. Your body’s internal clock (called a circadian rhythm) tells you when you need to sleep and when you need to wake-up – among other bodily functions. A complex cycle of hormones, neurotransmitters and other functions control this circadian rhythm. Your brain and body start preparing for sleep way before you even realize that you are tired.

If you keep changing the time you go to sleep and wake-up, your circadian rhythm gets confused resulting in a constant state of feeling jet-lagged.

Expert Tip: Try to get to sleep before midnight. From my personal experiences, sleepiness passes after midnight and it gets harder to fall asleep.

Sleep Aids And Gadgets

There are a variety of different gadgets and apps available that profess to aid sleep. I think I have tried most of them. While many of them are simply gimmicks, some can be useful.

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Health

Important Tips to Increase Deep Sleep For Overall Wellness

Moreover, the brain waves slow down giving it a name of slow-wave deep sleep. However, this phase lasts for a very short time. But there are ways to increases deep sleep phase.

Very minute changes in your routine have drastic effects on your deep sleep phase. That is what you’ll be reading in this article. Let’s dive a little deeper into the matter. Read on.

yoga to sleep fast

Simple Tips to Increase Deep Sleep Phase

1. Regular Workout

There is nothing secretive in having a daily workout session. Studies show that regular exercise helps you fall asleep. Furthermore, sweating caused by regular workouts removes any toxins embedded in your body. Hence, to increase deep sleep phase, you should include regular workouts into your routine.

2. Practice Yoga

The simplest and most effective way to increase deep phase is to practice yoga. Not only it helps you find the core of your mind and body but also channels energy in your body. Moreover, people practice yoga to sleep fast after a tiring day.

What you should do is include different elements of yoga for different days. This way, you explore different dimensions of your life along with working on your sleeping patterns. Practicing yoga also mends various sleeping disorders.

3. Minimize Coffee Intake

Caffeine is the number one element that keeps you awake throughout the night. So, if you want to experience a deep sleep and increase deep sleep phase, you should avoid having caffeine before going to sleep. Make sure you don’t have anything having caffeine in it at least 7 hours before going to sleep.

In case you feel the need to have something to remain awake, consider having lemon water. You can also add honey to it if you like it sweet.

4. No Alcohol Before Sleep

Even though alcohol helps you fall asleep, but, the problem arises with remaining asleep throughout the night. Hence, it is recommended that you should avoid alcohol intake before going to sleep. It is because the sedative effect of alcohol wears out after your body is done processing it.

In turn, your body feels restless, tired, or worn out once the alcohol effects go away. Thus, you end up waking up in the middle of the night. Hence, it abruptly interferes deep sleep phase. That is the reason you tend to have a hangover or you wake up feeling tired or flushed out.

5. Relax Your Body & Mind

A busy day routine squeezes every pint of energy from your body. Hence, you might fall asleep faster but your body or mind does not get complete relaxation. As a result, you don’t experience the deep sleep phase much.

That is where making a relaxing routine for your body or mind helps you out in a long run. It releases all the mental and physical tension from your body. Hence, you easily curb the sleep anxiety that gives you access to the deep sleep phase. So, to increase deep sleep phase, you should incorporate a relaxing routine in your life.

6. Convert Bedroom to Sleep Haven

The environment in which you sleep has a major role in deciding how well you’ll sleep. So, to increase deep sleep phase, you should modify the environment of your bedroom. Use curtains to curtail any bright light coming your way. In case your room is hot and dry, adjust the ventilation accordingly. Or, you can use an air conditioner to get rid of the heat or humidity.

Moreover, make sure your room is clean and has a sweet smell. Get rid of extra things in your bedroom to make room for peace, gratefulness, and growth.

7. Listen to Binaural Beats

Do you love listening to music before heading off to sleep? If yes, add binaural beats to your playlist. One ear tone is slightly different than the other ear tone. Make sure you hear tones lower than 1000 Hz.

In a Nutshell

Implementing all the above-given things into your routine improves your sleep quality over time. Sleep is the most important element for overall wellness. Many ignore it and take it for granted. So, to ensure you live a healthy life, increase deep sleep phase by making smaller modifications in your life. In turn, you’ll enjoy deep and long-lasting sleep.

Read More:- A Guide To Help You With Everything For RO Vs UV Vs UF

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Perfect Bedroom for Sleep 400x300 1 - 6 Steps to Creating the Perfect Bedroom for Sleep
Fitness

6 Steps to Creating the Perfect Bedroom for Sleep

From 50 to 70 million U.S. adults don’t get enough sleep. Almost 38% can’t get a shut-eye when they need it the most, published the ASA (American Sleep Association). Many factors can be attributed to the results of this research, but most of them revolve around lifestyle, mental and physical health, and the surroundings. If you’re one of the individuals who like drinking tea or coffee a few minutes before going to bed, your issue has everything to do with your lifestyle. In addition, engaging your phone and other distractive gadgets while in bed can affect your sleeping routine.

Mental and physical health problems are common considering the situations at present, and they’re always the first causatives checked whenever one complains of sleep-related issues. Environmental factors, however, are usually overlooked in such scenarios, but they also play a significant role in one’s sleeping routine. For instance, your bedroom is located close to a busy road or the living room. You’ll struggle to enjoy your sleep in such a room because of the noise that comes with it.

The interior design and quality of bedding in your bedroom can also affect the quality of your sleep. To improve your experience, you must invest in sleeping items with materials that’ll enhance your comfort. Anyone can boost their chances for good sleep if they make some simple changes to their bedroom as mattress, pillow and bedsheet? With just a couple of tweaks, you can turn your bedroom into the ideal sleeping environment.

6 Steps To Make A Flawless Bedroom For Sleep

Bad sleep can be the result of a complex medical condition. But, in most cases, it’s due to a poor sleeping environment. By adding just a couple of simple changes, anyone can take their bedroom to a whole new level.

Here is a practical step-by-step guide to creating the perfect sleeping space.

Step 1: Change The Mattress, Sheets & Pillows

The sleeping surface is an important topic to talk about. A top-quality pressure relief mattress, pillows, and bedsheets are the key to healthy sleep. They provide proper support for the entire body and keep the spine in a natural position. Regardless of how much you’d be turning in your sleep.

If the products you select compliment your pressure points, then you won’t feel any discomfort or pain when resting at night. But, with a poor sleeping surface, you will be prone to muscle stiffness, back and shoulder pain. So, invest in superior quality materials if you want to enhance your sleeping experience.

Are you wondering where you can get good-quality pillows to enhance your sleeping experience? Check this website. While at it, remember that there are different pillow designs for every type of sleeper. Therefore, you must understand your sleeping position before buying your next pillow or mattress.

tep 2: Regulate The Temperature

According to the Sleep Foundation, the body needs a proper room temperature if it can relax. When it’s freezing or boiling hot, your subconscious will constantly remain active. These problems can interrupt your slumber in the middle of the night.

To avoid this issue, try to set the room temperature at 60 to 67ºF (15 to 20ºC). This will create the ideal sleeping environment for the brain to relax. Feel free to readjust the temperature based on your personal preference.

Step 3: Take Care Of The Lights

When there is too much light in the bedroom, the brain will have trouble going into sleep mode. The nervous system is constantly active, which is why a lot of people can’t get a shut-eye. You can solve that with a few tweaks.

Add curtains or shades that will keep the bedroom dark. Dim the rest of the lights to allow the brain to rest.

Step 4: Get Rid Of Any Distractions

Do you have a TV or computer in the bedroom that is always on? Do you keep your phone by the bedside and browse the internet until you fall asleep? Then, you need a few changes.

Studies show that using electronic devices before sleep can drastically reduce your quality of sleep. That’s why it’s best to remove any devices you might have in the bedroom and relocate them to a different room that you don’t use for sleep.

Step 5: Remove The Noises

For those who use a fan, air conditioner, or any appliance that creates a lot of noise in the bedroom, it’s important that they remove it. The loud tones and high volumes will make it incredibly taxing for the brain to relax.

You will need a healthy environment to sleep. Removing the interruptions can provide you with exactly what you need.

Step 6: Add Clever Decorations

Sometimes we need a kick in the right direction to get some sleep. That’s where a couple of handy decorations can come in handy.

For example, get yourself some soothing essential oil ornaments to decorate the bedroom. Mix them with a couple of scented candles all around the room, and you will create the ideal sleeping environment. This is what experts call inhalation aromatherapy.

Based on research, essential oils and scented candles can help manage a range of different sleep disturbances. They can help people maintain their sleep and relax properly. Many individuals who’ve tried this type of aromatherapy have managed to promote healthy sleep. So, there are plenty of perks to gain just by adding a couple of these decorative ornaments.

Conclusion

Many people are dealing with sleep disorders. It makes it difficult for them to get a shut-eye and function the next day at work. That’s why a lot of individuals are looking to create the ideal bedroom that will promote healthy sleep.

But, there is no need to spend a hefty sum to revamp your whole sleeping environment. All it takes is a couple of handy tweaks and you will have a bedroom ready for rest in no-time. Follow the steps listed here and you will get the results you’ve always hoped for.

 

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