Styling up your bedroom can be a pleasant yet challenging task. A bedroom is a place where everyone wishes to feel calm and get some relaxation. Selecting a color tone, you don’t like will keep you away from enjoying your personal space.
Your choice of colors and design will reflect your taste and personality, which will give you a sense of joy and satisfaction. As you get caught up with the details of designing your bedroom, make sure to get a palette tone that matches the rest of your house design.
Decorating a bedroom that’s special to you starts with designing the bed, which is the main focal point. After you have selected the frame and the mattress, the next part is picking the bed sheets.
As people get to see the bed sheets first, you need to make sure that your personality shines through your choice. For this, the color of the bed sheets play a vital role. Colors create a psychological impact on the brain and reflect a person’s personality. Color choices also can impact your sleep quality. So you need to carefully consider the bed sheet color combinations you want to avoid making the wrong choices.
How to figure out which color works best for you? To make things easier, we have put up this guide to help you select the best color for bed sheets.
Why Bed Sheet Color Is Important For Sleeping?
Do you wake up in the morning feeling grumpy and cranky? You’ll be surprised to find that your pillowcases and bed sheets are to blame. Indeed, various other factors like diet, noise, etc. impact your sleep quality, but you also need to pay closer attention to your bed linens’ color.
Can the bed sheet color affect your sleep? The color of the linens has more significance than what most individuals think. Colors work magic in ensuring a good night’s rest. It also influences your emotional state of mind.
For instance, individual researchers have found that looking at red color increases the adrenaline flow and heart rate. If this happens to be before you go to bed, you may end up staying awake at night. Hence, picking the wrong bed sheet color will cause insomnia and negatively affect your sleep quantity.
1. Creating Your Sleep Environment
Do you wish to create a resting mood for your bedroom? Then, selecting the best color for sheets is essential. For a comfortable and good restful sleep, you need to buy the best mattress and firm bedding that is soft, breathable, and smooth. It’s also essential to have a set of warm, thick sheets for the cold winter days. Though all these are important for a good sleep at night, selecting the right color also plays a significant role.
Here’s why? Colors can create a soothing environment that can affect your mental state of mind. Warm and lighter tones enable you to calm down and relax after a tiring day. No one wishes to enter their bedroom and look at unpleasant colors that can affect a person’s mood.
2. Best Feel For Your Sleep And Wake Up
Irrespective of your preferences and who you are, specific themes fit well into a bedroom to give it an overall feel and purpose. To begin with, you need to stay away from shades that give visual fatigue. You wouldn’t wish to enter a room that contains hues, contradict and irritate your eyes. In addition, lots of bright color combinations can tire your vision. While designing your bedroom as a haven for rest, you need to pick shades that work together to give a peaceful atmosphere.
Simultaneously, when you wake up in the morning, you need color combinations that boost your productivity instead of pulling you back to bed. So the same hues and patterns that put you to sleep should be capable of giving you a clear head and motivate you to carry on with the day.
Do you find this complicated? Once you figure out the psyche of colors, picking the right bed sheet hues would be a piece of cake.
What Color Bed Sheets Should I Get?
Colors play a pivotal role in bringing about variations to the human mind. It not only provides mental stability but also enhances your overall mood.
In the past, the Chinese and Egyptians used color therapy for treating different health conditions. Studies have found that colors can improve sleep disorders, depression, stress, and other health issues over the years.
You’ll also find that different shades have a different appeal for both genders. For instance, men prefer darker hues with black shades, whereas women tend to go for the lighter palette tones with white blends. Also, men opt for simple designs with basic shades, whereas women go for accented tones. So it would be best if you matched the color combinations of your bed linens to suit both genders.
Read on to find out which color sheet you should get to adorn your bed!
1. Match Your Bedroom Design
While selecting the colors for your bedsheets, you need to make sure that they do not look out of place in your bedroom. Make sure to consider the decor style of your house while picking the linen set.
For instance, if you are decorating a country cottage house, red or blue tones will complement the country style. When it comes to classic bedrooms, solid hues work well. Contemporary bedroom designs give you sufficient space to experiment with different textures and colors as per your liking.
As for rustic homes, they are mostly inspired by nature. So you have to incorporate this theme while selecting sheet colors. Using sage green or woven cream hues would give an amazing appeal to these rustic abodes.
2. Best Color For Bed Sheets
Colors give a pleasant feel to the eye and have a considerable impact on the mental and psychological state of mind. Irritable color combinations can result in negative behavioral responses such as anxiety, anger, fear, and discomfort. This will, eventually, cause insomnia and other sleep disorders among individuals.
Many times people tend to neglect the color of their bedsheets and consider it as a minor detail. In fact, the sheet remains covered with a duvet or quilt most of the time. However, they form the basic part of bedroom decor and significantly impact your mood and overall sleep health.
The best part of choosing white bed sheets is that it matches almost every style and shade. Wondering what color sheets with white comforters work well? White color is a flexible choice that will come in handy when you wish to play with different colors.
Since most of the hotels use white bed sheets, people assume that white shades enable you to sleep well. Well, white sheets are capable of providing a placebo effect that allows you to enjoy quality rest. Moreover, white sheets are easy to clean as you can use bleach to remove any stains.
Opting for a darker toned linen set will provide a great deal of coziness and warmth to your personal space. Darker shades of green, brown, blue, and also black work perfectly for masculine bedrooms. Pairing two dark shades such as black and green or black and brown give a better impact.
Darker shades are also compatible with gray palette tones. Dark blue tones give a deep soothing sensation that is similar to the midnight blue sky. Studies show that individuals who face issues with their love life must go for the darker shades. Caramel and brown shaded bedding décor enables you to enjoy an active and healthy love life.
Do you think white gives a clinical look, or is plain for your taste? Or are you worried about your sheets getting discolored over time? Go ahead and experiment with neutral shades such as beige, off-white, and green. They provide a neutral effect that allows you to combine with any other tones.
As neutral shades are not too bright, they give a soothing effect to your psyche and vision. This helps you to enjoy a sound sleep in a peaceful sleep environment. Though there are different colors in the rainbow, the neutral shades are standard bed sheets due to their calming effect. Moreover, opting for neutral hues makes it a comfortable place for people of both genders.
When it comes to warm colors, blue stands on the top of the list. If you’re someone who likes yellow tones, you are in for incredible luck. Yellow shades improve the health of your nervous system by stimulating the nerve function and soothing your nerves. Those individuals who sleep in a warm yellow bedding environment wake up feeling more refreshed and happy.
Guess what? Green is also a preferred choice on this list. A blend of blue and yellow gives a more natural feel. Those individuals who live in colder regions opt for warmer shades to create a good mood before sleep.
Now It’s Up to You
Choosing the color of your bed sheet is your individual choice. Though specific colors are well known for creating a good sleep environment, if it does not make you happy you can choose as per your liking. Remember that there is no right answer when it comes to choosing your favorite bed sheet shades.
A good night’s sleep is one of the key requirements for ensuring good health. Lack of quality sleep can slow down your body’s natural ability to heal and rejuvenate. A good mattress plays a vital role in getting a good night’s sleep.
People often use the warranty period of the mattress as a reference while answering the question- how often should you change your mattress? However, this is not quite appropriate as various factors influence how often you should get a new mattress.
Continue to read to know more about how long you should keep a mattress and a few sure shot signs to watch out for.
How often should you replace your mattress?
The National Sleep Foundation strongly advises replacing your mattress once every 8 years. Most good quality mattresses must last about that long.
However, the average lifespan of mattresses depends on the materials used in its construction and its frequency of use. The additional factors that affect the lifespan of the mattress are the user’s weight and age.
Here is a look at the 4 main types of mattresses available in the market and their average lifespan:
Innerspring: They last for up to 6 years. These mattresses are most likely to sag once their coils wear out.
Hybrid: They last for 6-7 years, depending on its maintenance and use. As they also use coils, they are prone to sagging.
Memory foam: They have an average lifespan of 8-10 years. They can last longer if cared for well.
Natural latex: They must last for a minimum of 8 years and a maximum of 12-15 years. However, synthetic latex has a shorter time frame of 6 years.
Top 6 Signs to Watch Out for Replacing Mattress
To determine how often to replace mattress may be tough for a layman. So, we have put together some pointers to help you decide when its time to look for a replacement:
1. Visible sagging
Sagging is the most obvious indication that it is time to change your mattress. Sleeping on a mattress that sags can lead to back problems as the spine will not receive the required lumbar support. It will also prevent the muscles from relaxing and therefore cause poor sleep.
Look out for below signs of sagging:
Depression in the middle of the mattress
One side is asymmetrical than the other
2. Body imprints on the mattress
This point applies to memory foam mattresses and is usually hard to decipher as such mattresses are designed to remember the users sleeping position. As a rule, the mattress must return to its original state after the person gets out of bed.
However, with age, the memory foam mattress begins to lose its cellular structure and cannot bounce back. So if your mattress leaves a body impression for a long time or if the impact appears to be deeper than usual, it is time to replace it.
3. Big or small lumps
The padding inside the mattress starts to shift after a few years. When this happens, the mattress becomes incapable of supporting the user’s back as before. It also results in the development of uncomfortable pressure points.
Although this generally happens to low-quality mattresses, it can happen to a few high-quality mattresses that have run its course.
4. Poor quality sleep
Waking up feeling refreshed and energized are the few signs of a good night’s rest. On the other hand, if you wake up feeling tired and drowsy, due to the constant tossing and turning, do yourself a favor and invest in a new mattress.
The structural integrity and the comfort materials that make the mattress, degrade over a while, resulting in a decline in how well one sleeps on a mattress.
5. Dust mites and bed bugs
After some time, most mattresses accumulate allergens like dust mites, mildew, and mold if not looked after well. It is in your best interest to replace such mattresses as continuing to sleep on one can cause skin rashes, asthma, and other breathing problems.
Moreover, if bed bugs have taken over your mattress, it is nearly impossible to get rid of them. When shopping for a new mattress, consider buying one made using hypoallergenic materials such as latex or wool.
6. Feel pain
If you wake up feeling stiff and sore almost every day, it may be a sign that your mattress is not relieving your body’s pressure points. It may instead be causing inflammation to build up in the spine, hips, and back.
Therefore, if you notice that your back pain subsides after you move and stretch around, it is a clear sign that your mattress is causing or adding to your body pain.
Irrespective of how long should a mattress last- if you feel uncomfortable while sleeping or after waking up, consider its time to change your mattress.
Tips to increase the life of your mattress
Mattresses do not come cheap. It is thus advisable to take care of it to prolong its life. Here are 3 useful tips to follow:
1. Supportive bed frame
Mattresses must rest on a good foundation. Therefore, choose a bed frame with a box spring, a supportive mid-beam, or a solid platform. A bed frame that does not offer adequate support will cause even a good quality mattress to sag prematurely.
2. Keep the mattress clean
It is necessary to clean and vacuum the mattress at least once a month. Always follow the instructions specified by the manufacturer while cleaning the mattress. Failing to comply with the instructions can cause irreparable damage to the mattress.
3. Flip the mattress
If you have a dual sleeping surface mattress, flipping it every few months can increase its lifespan. It will ensure an even wear on both sides.
However, if this is not the case, rotate your mattresses every 6 months. Sleeping in various positions and places can also help even out the surface compression.
If you find yourself sleeping better in any place other than your bed, it is time to get a new mattress. Although replacing mattresses is a significant investment, it is worth it. Apart from sleeping comfortably, it will also improve your health.
Hence, if you feel your mattress is no longer providing you with the quality of sleep you deserve, you should retire it. After all, good night’s sleep gives rise to pleasant mornings.
Is that dark circle beneath your eyes resultant from the consistent sleepless nights you face? Do you wake up and can’t go back to sleep again?
Staring at the night sky or the room ceiling can be frustrating, and it profoundly impacts your sleep cycle. Besides, it can also cause irritable mood swings, severe headaches, and other health perils. But before you know how to go back to sleep, it is essential to understand the necessity of sleep.
Importance of Healthy Sleep
We all have faced this, staying wide awake at 2 am with rising tension about the probable future occurring or the shadows from the past haunting you as your mind races through numerous thoughts. A break in your thought process occurs as the first beam of sunray peeps to your room! But wait, did you stay awake all night? Sleepless nights have a heavy impact on your day-to-day cycle. It affects mental and physical health and hinders the quality of life.
Good mornings will, therefore, only occur if you have had a good night’s sleep. This is because lack of sleep impacts the behavioral pattern, hinders brain functioning, and obstructs the growth and development in teens.
Sleep deprivation even affects your work life, as there is a lack of rational thinking, creativity, and productivity in the way you work. So for healthy brain functioning, emotional well-being, enhanced physical health, daytime performance, and safety, you must sleep.
How to maintain sleep Hygiene?
Now that you are aware of the importance of sleep, it is necessary to know how to go back to sleep after waking up so that your body follows a healthy functioning.
1. Avoid using the bathroom, unless necessary
It doesn’t necessarily require a frequent visit to the loo of you can’t go back to sleep at night unless there is an absolute emergency. While sleeping or even when you are staring at the ceiling in the middle of the night, the heart rate remains relaxed and functions slowly. But sudden wakeup can make the autonomic nervous system more active, which hinders you from falling asleep again. So it is best to avoid consumption of fluid an hour before bedtime.
2. Calm your mind and follow 4-7-8 breathing technique
The cause of most restless nights is because your mind is anxious about some recent events or overthinking about a deadline you have to meet at the workplace. So while you are lying down, it is necessary to calm your mind, a trick for which is to start counting numbers backward, so your mind remains engaged. You can also use the 4-7-8 breathing method of inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
3. Schedule a consistent time for sleeping
The human body has an internal clock cycle that indicates the brain to sleep at night. It is imperative to sync between sleeping and waking up, so you are not sleep deprived or overslept, especially on weekends. Therefore maintain a cycle of sleeping and waking up at a fixed time on all days.
4. Stop watching the clock
Mentally calculating the number of hours left for you to sleep by viewing the clock every 10 minutes, will not help you get back to sleep. On the contrary, it can cause frustration and irritation and impact your behavioral pattern. So put the clock away and try to relax and close your eyes instead.
5. Create an environment befitting a goodnight sleep
The way your bedroom is designed, impacts on how much good sleep you will get at night. So for a conducive sleep environment, it is necessary to have tranquility in the room. Place some soothing bedside lamps; avoid bright lights, and listening to rock music. Instead, play a soothing soft tune; also, aromatic candles can help you sleep. Besides, it is imperative to have the right pillow and mattress to help you find solace in your bed.
6. Keep electronic gadgets away
It is almost impossible to fall asleep if your eyes are constantly wandering through the news feed on Facebook, checking stories on Instagram, reading WhatsApp conversations, or following the current affairs on news channels and Twitter. So one hour before bedtime, stop all the electronic gadgets and switch to something calm like reading a book or listening to soft music.
7. Avoid consumption of stimulants
Can’t go back to sleep? Blame it on the hot cup cappuccino that you had while binge-watching on Netflix! Stimulants such as caffeine, nicotine, or alcohol deeply impact the sleep cycle. So it is best to avoid these at least a few hours before bedtime to have a peaceful and sound sleep at night.
8. Use the bed only for sleeping
To have a sound sleep at night, it is best to use the bed only during bedtime. For our mind and body, bed symbolizes a place of relaxation after a tiring day. So it is best to avoid electronic devices like television or laptop for watching movies or work, while you are in your bed.
9. Outdoor activities and exercise
To cue the brain fine-tuning the body clock timing, you can talk a walk outdoor during the dusk or spend some time under natural light during the day. This will help the brain differentiate between day and night and synchronize the sleeping pattern. Also, exercising before dinner will aid in rendering a sound sleep.
10. Get a professional help
If you are facing constant trouble to sleep, then it is high time you seek the help of a doctor. This will help you understand the root cause of the sleep disorder, and with proper guidance and medication, you can retain your sleep cycle.
Sleeping is a natural body process like the consumption of food and other routine activities. It is necessary to adhere to the sleeping requirements and try to sleep for a minimum of 7-8 hours in a day. Here were some tips on how to fall back asleep, and if the sleep disorder persists, it is necessary to seek a doctor’s help.
Do you have a headache from lack of sleep, cure seems to be not found? Is your migraine getting worse day by day? Do most of your nights pass by gazing at the stars in the sky? If your answer to all these is yes, then you are suffering from sleep deprivation. Did you know that irregular sleep patterns can cause headaches?
The link between headache and sleep is age-old, but what is still under speculations whether headaches cause sleep deprivation or whether headaches occur due to irregular sleep pattern. Researchers have broadly classified headaches into two categories—Migraine and tension. Besides causing headaches, sleep renders potential benefits in reducing migraines too. Confused whether sleeping is good or does it alleviate your pain points? So let’s delve into a little bit in detail on the relationship between sleep and headaches!
The fundamentals of sleep
After a tiresome day at the workplace, every individual yearns for a peaceful sleep at night. It is one of the most necessary body functions with a unique experience in each one’s life. While it can be rejuvenating and delightful for some, others may be terrified or exhaust due to oversleeping, and for some, it is like having it once in a blue moon!
Despite popular belief that sleep is a state of inactivity, the studies reveal that the neurological system involved during sleeping remains active. Amongst the various factors resulting in sleep, the prime is the internal body clock, which has a circadian rhythm that repeats itself every 24 hours. This clock controls when a person should be awake or asleep. Besides, other factors such as the level of adenosine and melatonin rise as dusk fall, thereby ticking the brain to go on a sleep mode!
The interlink between sleep and headache
A person with a tuned body system of sleeping, wakefulness, and appropriate timing is hard to find in today’s sedentary lifestyle. All of these are interlinked as sleep is a pivotal function to put the brain and the human body to rest. But irregular sleeping patterns can either cause headaches or occur due to headaches.
Lack of sleep headache is mostly seen in people who sleep less than 6 hours a day, and the headache is an indication that the body requires more rest. But for those who have overslept, headaches indicate that the body needs to stay awake. So while some migraine sufferers find solace by lying down in a dark room, others may have reduced headaches once they resume regular daily activity as their body starts functioning.
Headache from lack of sleep can occur due to tension as well. But these headaches are mild and moderate and don’t aggravate with sound and light. But a migraine attack typically occurring between 4 am to 9 am indicates its correlation to an individual’s sleep pattern. It can be severe and lasts for a prolonged span.
Studies reveal that lack of REM (Rapid Eye Movement) sleep is directly linked to painful headaches as it secretes proteins, which aggravate the pain points for a migraine attack. REM sleep plays an integral part in regulating mood swings, learning, and store memories. Apart from headaches, insomnia, and sleeping disorder can make people sensitive to pain.
Sleep Deprivation—Signs and causes
Do you yawn at frequent intervals? Are you feeling excessive sleepiness during work hours? Is your mood irritated for unknown reasons? Well, these are signs that indicate you are sleep deprived. Sleep deprivation headache can cause if:
The body doesn’t get an adequate amount of rest
Sleep is not in sync with the internal body clock and occurs at odd timings
Suffering from stress, anxiety, or other health perils including a severe migraine attack
Sleep deficiency can have mental and physical health perils, increases the risk of death, causes injuries, and loss of productivity. Sleep deprivation can cause much more than minor headaches as people with insomnia are found to have shrinkage in brain volume at certain parts. So sleeping is a fundamental body function, and hence sleep deprivation headaches should be nipped in the bud.
How to cure the headache due to lack of sleep?
For living a healthy lifestyle, it is imperative to sleep for a minimum of 7-8 hours a day. But headache from lack of sleep is the most common peril that individuals face for several reasons, requiring adequate treatment.
Use pain relievers such as several balms and medications available in the market.
Improve your sleep posture by using the right pillow
Avoid too much of bright light or sound during your sleep timing
For migraine attacks ease the pain with aspirin, ibuprofen, and the doctors prescribe various other OTC medications
A word of advice
A night of healthy sleep can promote behavioral changes and reduce headaches. So you must adhere to the sleeping requirement of the body instead of staying up till late at night. It is also best to avoid caffeine during bedtime as it can cause a lack of sleep, resulting in a throbbing headache in the morning.
You might think that sleep and weight loss do not go hand in hand. However, poor nights’ sleep makes you cranky and adds a few inches to your waist. Research confirms that clocking in less than 8 hours of shut-eye can elevate the stress hormone, Cortisol, in the body. This bears a negative impact on the gut and slows down your metabolism.
The good news is that it is possible to reverse the course. Here are to crank up your metabolism and lose weight in your sleep:
1. Gulp down a protein shake at night
If you are prone to snacking before you hit the bed, stock your fridge with protein shakes.
Protein aid in muscle repair, and the more muscles you develop, the more calories you burn while resting.
If you wish to boost the overnight fat burning session, opt for Casein protein over others. This is primarily because Casein gets digested very slowly. The body requires 6-8 hours to break it down. As a result, your metabolism will be on duty right through the night. You will rise, feeling energetic and not starved.
As Casein increases the overnight synthesis of protein, it can help in shedding 30-35 calories per day. Isn’t that enough motivation to gulp it down? We certainly hope so!
2. Exercise before bedtime
While sleep aids weight loss, doing a few exercises before snoozing can help the process further along. Consider performing a few reps of resistance training exercises to seek the full benefit of overnight weight loss.
The session need not be excessive. An easy to do weight lifting routine is sufficient. It is quite alright if you do not push yourself to your full limit or are not left breathless. The idea is to keep your body in calorie-burning mode throughout the night while you sleep.
Having a casein shake post the workout is an excellent idea for the reasons mentioned earlier.
3. Eat right
If you are wondering how to lose weight overnight naturally, it is essential to eat right. Many trainers suggest eating small meals throughout the day. Apart from keeping a check on your cravings, it also promotes weight loss while sleeping.
Eating small meals helps keep the metabolism ticking and makes sure that the body continues to burn fat through the night. It also keeps the blood sugar levels stable. However, the meals must be nutritious and healthy for this technique to work.
Avoid a heavy dinner as the body will spend more energy to digest the food, instead of recharging and detoxing.
4. Keep your bedroom cool
There is a key link between sound sleep, a cool bedroom, and weight loss. Studies show that sleeping in a cool bedroom can boost your metabolism as the body burns more calories to keep you warm. The production of brown and beige fats that help burn calories increases when one sleeps in a colder bedroom.
It also promotes a relaxed and comfortable sleep. People who sleep in a cool environment fall asleep faster and do not wake up often in the middle of the night. Sleeping in a warm bedroom can cause restless sleep and frequent awakenings.
Therefore, lower your thermostat and maintain the temperature between 62-68 degrees Fahrenheit. 65 degrees Fahrenheit is the optimal temperature recommended by sleep experts.
5. Sleep early
If you search the net for losing weight while sleeping fast, you are bound to come across some hard evidence supporting the statement.
Tucking into bed late at night is generally associated with many factors that cause one to gain weight. Studies indicate that sleep deprivation leads to an increased craving for junk food. Staying up late can lead to more late-night snacking and eating unhealthy food.
It is a known fact that it is easy to remove a temptation than resist them. By following an early bedtime schedule, you can stay clear of the tempting snacks loaded in your kitchen cabinets or fridge.
Moreover, sleeping early makes you less prone to stress and emotional eating.
6. Avoid electronics before sleep
Many of us are guilty of scrolling through our Facebook feeds before drifting off to sleep. However, as per the research that is backed by the well-reputed Harvard University, the blue light emitting from our electronic devices like smartphones and laptops slows down the production of melatonin- a sleep-aiding hormone.
Additionally, according to a study conducted by Northwestern University, prolonged blue light exposure at night increases triglycerides levels and lowers the body’s adiponectin levels. This results in increased body fat, weight gain, and a higher risk of diabetes.
Therefore, keep your bedroom as dark as possible and stop using your electronics an hour before you head to bed. Investing in blackout curtains is also ideal as it can block all light coming through the windows.
7. Get enough light during the day
Exposure to light during the night can interfere with the production of melatonin, getting enough light during the day can strengthen the body’s circadian rhythms.
Daylight also sends an important signal to the brain that assists it in keeping the everyday biorhythms in sync. These circadian rhythms wield considerable influence over the sleep-wake patterns and have a direct correlation to how well one sleeps at night. They also play a role in digestion and in the production of hormones that regulate hunger.
Therefore, expose yourself to daylight to help your body prepare itself for the task ahead.
8. Indulge in a sleep-friendly snack
Eating a pre-bed snack after dinner is a practice followed in many households. However, to lose weight while sleeping, it is important to keep it light at night. Eating a high-calorie snack can throw your circadian rhythms out of balance and cause you to gain weight.
Therefore snack smart. Have snacks that are high in protein as they do not add to your weight and boost your metabolism. It also helps you to feel full.
Slices of cottage cheese, tofu, or even chicken are generally considered appropriate. If you are vegan or lactose intolerant, a handful of nuts is a good alternative for night time snacking. Munch on walnuts and almonds as they are the healthiest of all nuts.
Moreover, nuts contain good fats and are a good source of essential nutrients like magnesium, selenium, and Vitamin E.
9. Avoid alcohol
The body burns a significant amount of calories during the REM sleep cycle. However, if you consume too much alcohol before bedtime, the body will redirect its energy to metabolize the alcohol. This, in turn, cut shorts the REM cycle and interferes with the fat-burning process.
Alcohol leads to increased bouts of wakefulness and interrupts the sleep cycle. This further leads to sleep deprivation, which can cause an imbalance in hormones associated with hunger.
Hence, limit your alcohol consumption to only a glass of wine at night and ensure to stop drinking at least 3 hours before sleep.
We hope that you enjoyed reading the article and have found the right answer for- how to lose weight overnight. By maintaining healthy habits and making sleep a priority, you can leverage on your night slumber to help you keep your weight in check. Therefore, eat well and take proper rest. Your body will surely reward you for it!
Lower back pain hurts an individual’s daily routine, which also affects their sleep quality. This is mostly found in individuals who are heavy and inactive, sit for long hours or lift massive weights. The backache is often caused by wrong sleeping positions, straining from bad posture, and unhealthy lifestyle habits.
You will find around 16% of the adults across the world prefer to sleep on their stomachs. Though experts say that belly sleeping can reduce sleep apnea and snore, it can have adverse effects on your neck and back muscles. This may result in a lack of good quality sleep and discomfort that hinders your daily performance. Especially if you are a pregnant woman, you have to pay more attention to your sleeping position and avoid belly sleeping as much as possible. Switching to any one of the sides would be a great alternative.
Pondering how to relieve lower back pain while sleeping?
In this post, we will discuss how to sleep with lower back pain, especially for those who love sleeping on their belly.
Best Sleeping Positions
Some sleeping postures assist in alleviating back pain and give you a sound sleep. Awkward snoozing positions can make the backache worse and might even be the underlying cause of the issue. This is mainly because of the wrong posture results in unnecessary pressure on the hips, back, and neck.
Lower back pain is the most common issue faced by those who prefer to lie on their stomach. This is because most individuals have most of their weight concentrated towards the core section of their body. By sleeping in this position, the body’s midsection tends to sink, which results in your back, forming an arc and, in turn, gives you a great deal of discomfort throughout the night.
To avoid this, let’s look at some of the best sleeping positions for lower back pain that helps provide relief for belly sleepers.
Belly Sleeping with your head face down:
Each individual has their sleep posture that they’re comfortable with. Sleeping on your belly is usually considered bad for health as your head is typically turned to any one side. It causes extra stress on the muscles on your shoulders, back, and neck. At times it may even twist your spine. You can avoid this issue by lying with your head facing down and keeping props to place your forehead up.
For adopting this position, you must:
Gently lie on your bed and roll onto your stomach.
Keep a slim pillow below the hips and the abdominal region to slightly raise the midsection of your body.
Place a tightly rolled-up towel or firm pillow beneath your forehead. It will create sufficient breathing space between the mattress and your nostrils, thereby preventing any sorts of suffocation.
Belly Sleeping with a pillow under abdomen:
It’s commonly known that lying on your belly is one of the worst sleeping positions. However, for those individuals who find it hard to get a sound sleep in any other position can make slight adjustments as you sleep on your abdomen. You will also find that sleeping on the stomach is beneficial for those who suffer from a degenerative disc illness or a herniated disc issue.
To sleep in this posture, you should:
Place yourself on the bed and gently lie on your belly.
Keep a slim pillow underneath the stomach and hip area to slightly lift the midsection, thereby maintaining the spine alignment.
Try to avoid using a pillow underneath your head as you sleep. In case if you need one badly, place a flat pillow under the head.
Selecting The Right Pillow
Finding the best pillow for lower back pain when sleeping is based on your sleep position. You will discover different pillows are available for various postures.
A head pillow should be capable of maintaining the natural posture of your shoulders and neck and provide sufficient support for your spine. Moreover, it should be adaptable for most of the sleeping postures.
For back sleepers, selecting a thin and firm one like the memory foam pillow is the best as it decreases the stress on the back and confirms well with your body shape. Side sleepers should opt for thicker ones like a gusseted pillow, filling the space between the mattress and the neck.
Individuals who prefer sleeping on their belly must either avoid using any pillow or use a skinny pillow. This is because as you push your head towards the back, it can exert a lot of pressure on your neck muscles. You can reduce the height of the pillow by getting rid of the fill material inside it. Alternately, belly snoozers can also try sleeping with their face down. This is possible by propping up the forehead region by using a firm and small pillow. This not only enables the individual to maintain their neck straight and have a proper alignment but also provide sufficient room for breathing without any hindrance.
Picking The Perfect Mattress
While choosing the best mattress for your bed, you need to make sure that they offer sufficient support, comfort, and are well-made. Firm mattresses are usually recommended for those who suffer from backaches. However, some studies suggest that it’s better to use a medium-firm option for individuals who are suffering from long-term lower backaches.
Whether you are a back sleeper or a stomach sleeper, choosing the best mattress that contours well with your body frame will be the best option. The choices may differ for each individual based on their body size, proportion, and shape. A firm mattress will work great as it keeps the spine in perfect alignment for those with slim hips.
As for people with wider hips, it’s better to go for a softer option. Even if it appears to be comfortable, soft mattresses offer very little support. It causes a great deal of sinking, which may result in the joints twisting and the spine losing its natural alignment.
Using foam mattress toppers ensures extra support for your spring mattresses. Also, placing a plywood board below the mattress will enhance the firmness level. Make sure that you replace the mattresses once in 10 years.
Irrespective of the position you prefer to sleep in, you can catch a good night’s sleep by making a few adjustments even if you are suffering from lower back pains. However, in case the pain persists, it’s advisable to consult a physician for further treatments.
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