A restful sleep can make a world of difference. In the short term, sleep deprivation can affect your mood, judgment, job performance and your overall ability to retain information. Long-term effects of chronic sleep conditions like sleep apnea and insomnia can lead to more serious health risks, like diabetes, obesity and cardiovascular disease.
Recent studies have shown that there is no “magic number” for how many hours of sleep we should get per night. We all have individual sleep needs that are often dictated by things like our age, stress levels and work schedule. Thankfully, there have been discoveries made in sleep therapy and technology that adjust to people’s individual sleeping patterns and guarantee a restful sleep.
How to Get a Restful Sleep – Techniques and Products You Didn’t Know About
Bed Sheets Engineered for Maximum Comfort and Restful Sleep
We know that comfy, breezy bed sheets can significantly improve your comfort level at night. What we didn’t know is there are sheets that have been scientifically engineered to optimize your sleeping situation.
“Earthing,” otherwise known as “grounding,” is the practice of connecting your body directly to the natural energy that exists within the Earth’s surface. Studies have shown that earthing can have a considerable impact on your sleep cycle. Fitted earthing bed sheets, made of cotton and silver fiber, help to boost connectivity with the ground’s free radicals at night. For the sheets to work, you have to sleep with your bare-feet resting on the sheets, which are connected the ground using a special cord plugged into the nearest outlet.
Temperature plays an important role in getting a restful sleep at night. If your body temperature is too cold or too hot, it could make for an interrupted and uncomfortable sleep. SHEEX, the world’s first luxury performance bed sheets, are made of specialized fabrics that are engineered to breathe comfortably just like athletic wear. Using sleep-fit technology, they help to transport moisture and control your body’s temperature better than cotton bed sheets.
Read also: 5 Ways to Make Your Bedroom More Relaxing
Mouthpieces for Snoring and Sleep Apnea
According to the Vancouver Sleep and Breathing Center, 30% of us snore during sleep. Of that 30%, 28% of snorers also suffer from the chronic sleep condition of sleep apnea. Sleep apnea patients experience brief, complete obstructions of their airways during sleep. The labored breathing results in frequent interruptions in their sleep cycle.
The most common sleep apnea treatment is the Continuous Positive Airway Pressure (CPAP) machine. A viable alternative to the CPAP machine is the use of dental appliances, otherwise known as “snoring mouthpieces.” Custom-tailored to fit the patient’s mouth, snoring mouthpieces realign the patient’s tongue and jaw to allow for the greater flow of air through the mouth or nose passages.
Sleep apnea patients don’t receive a sufficient concentration of oxygen during their sleep cycle. The lack of oxygen makes them more prone to serious health complications like high blood pressure and even strokes. Snoring mouthpieces can go a long way to reduce these serious side effects and help the patient finally get an uninterrupted and restful sleep.
Sleep Deprived? There’s an App for That
If you need a solution to a problem in today’s digital age, there’s usually an app for that. Technology has even been developed to help with sleep deprivation, a condition that’s been around since the early days of civilization. It’s not quite a perfect science yet, but certain devices have been proven to help improve the length and quality of restful sleep.
The NightWave Sleep Assistant guides you through a pre-sleep meditation process that helps to relax you before bed. It projects a soft blue light that rises and falls around your room. Your eyes follow the light and your breathing matches its rhythm as the movements become gradually slower. The calming motion of the light helps your brain to relax using repetition that eventually tapers off. Kind of like counting sheep, but you don’t have to use your imagination.
SleepTracker’s SmartStart Technology are fashion accessories that double as sleep aids. The SleepTracker watch monitors your sleep stages to determine the precise moment that you should wake up to feel the most refreshed and energetic. The SmartStart Technology also tells you how you slept, your overall sleep score and how you can improve your sleep.
What You Should Already Know but Might Not
What to Eat
What you eat has a direct cause-and-effect relationship on your sleeping patterns. Things like sugar, caffeine and alcohol before bed will cause you to lie awake at night. For a more restful sleep, try to incorporate the following foods into your diet:
- Fresh fruit instead of sugary snacks
- High-protein meals like nuts, eggs, fish, lean meat and beans
- Herbal teas like passionflower and chamomile
- Chromium-rich foods to help elevate low blood sugar levels
A regular exercise regime of at least 30 minutes, four times a week will do wonders for your energy levels and sleep quality. In particular, yoga has been known to help people suffering from sleep deprivation. Yoga breathing exercises help to increase our body’s oxygen supply and relax our muscles, and can even help people suffering from chronic sleep conditions.
Meditation for a few minutes or for hours, with or without music or candles, can prepare you for a restful sleep. Meditation produces serotonin – the hormone that makes us happy and relaxed – and helps to reduce stress.
Aromatherapy oils like ylang ylang, marjoram, clary sage, chamomile and especially lavender are also believed to help people fall asleep.
The above-mentioned techniques and products for a restful sleep are often a viable, affordable alternative to costly and potentially harmful sleeping pills. That being said, remember that though these methods have worked for some, it doesn’t mean that they’ll always work for you. Seek the advice of your doctor if your sleeping issues persist.
Be so kind and share the above mentioned techniques and products with your friends and help them to get a restful sleep.