6 Accessories that can help you Sleep Better

The Human race has come a long way in terms of technological developments. From our homes to workplace technology is everywhere and we are heavily dependent on it. While it has made our daily lives a lot easier, it has also had some adverse effects on our life quality.

Blue light from electronic devices prevents the brain from releasing melatonin, the chemical that induces sleep

In the morning we wake up to the sound of an alarm that was set last night on a smartphone. We get up and out of our comfy beds and go about our day. If staring at computer and phone screens wasn’t enough, we even get the technology to our bedrooms in one way or the other. We now read books on kindle, stare at peoples’ social media feed for hours lying in some twisted position on our beds before falling asleep.

We spend a third of our life sleeping, the quality of which has direct or indirect effects on the quality of the other two thirds. While a good bed with a comfortable mattress helps in getting some good night’s sleep, there are a few other accessories and gadgets which can make this process easier and help you wake up fresh.

  • Sleep Tracker: As the name suggests a sleep tracker helps keep a track of one’s sleep. The device monitors the time and duration of your sleep, your movements while asleep, heart rate and rhythm. It also monitors the breathing, the number of times you stop breathing and the duration. These trackers allow you to review all collected data to assess your sleep quality and take suitable measures for better quality sleep. A number of wearable as well as non wearable trackers, like Fitbit Iconic and Fitbit charge 2 are available to choose from.

  • Eye mask: Eye masks are some of the most effective sure shot way of ensuring a good night’s sleep. They are a natural method of enhancing sleep quality. Eye masks block all light upon sensing which the brain releases Melatonin. From basic fabric eye masks to gel masks to several electronic eye masks like Remee that help in recalling your dreams, you can choose from a wide variety.

  • Noise canceling headphone: if you get startled by the faintest of sounds or have trouble falling asleep around loud noises, noise canceling headphones are a great investment for you. They block all sounds from traffic to snoring. For those who like to fall asleep to some music, these ensure that you only hear the tunes and block all external sounds. All together you will be able to pretty much sleep through a thunderstorm.

  • Nose vent: if you or your partner wants to avoid snoring a nose vent is the best way to do so. They help in opening up the airways to allow maximum airflow. This makes for unobstructed breathing, which reduces snoring. Snore Care and Noze Doze are some of the leading brands available in the market.

  • Aroma therapy oil diffuser: Essential oils like Lavender and Cedar wood are proven relaxing agents that signal the brain to produce and release serotonin and melatonin. These act as natural sedatives which are readily available and affordable. So just add an oil diffuser to that bedside table and say hello to some relaxing sleep.

  • Himalayan salt lamp: Exposure to positive ions can reduce ones sleep quality as it can lead to a reduced blood and oxygen supply to the brains. As the name suggests, these are made out of solid chunks or rocks of Himalayan Pink salt. When switched on the salt from the lamp absorbs water and other particles thereby releasing negative ions. This creates a very calm and soothing environment which enhances sleep quality. These salt lamps are one of the most natural ways of enhancing sleep quality.                                                        
  • While adding one or more these of these accessories to your bedroom will help enhance your sleep quality, you cannot completely depend on these. Unless you make necessary changes in your lifestyle no noise canceling head phones or oil diffusers will be of much use. Go outside, exercise, work, even be on your laptop or phone when required, but make sure you keep as much technology as you can outside your bedroom. Goodnight.

 

 

 

 

 

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Choose the Best Mattress for Lower Back Pain Problems

Lower back pain is one of the top most reasons that most people begin to lose their mobility in middle age. This kind of pain can keep people away from engaging in physical activities. It is even more difficult for them to maintain their stamina and strength balance as they age. Treating and managing back pain with care is really crucial for staying healthy and leading an active life.

Most people on earth spend one-third of their lives lying in bed, choosing the right mattress is essential for lower back pain problems. It can make a lot of difference to how do you sleep at night and function the next day.

If you are sleeping on the wrong kind of mattress then it can cause or really worsen your lower back pain. Lack of right amount of  support from a mattress results in poor sleeping posture, muscle strains and doesn’t keep the spine in alignment while you sleep, all of these factors contribute to low back pain.

The comfort of your sleep is also sacrificed if a good mattress does not match one’s individual sleeping preferences. A sleeping surface (mattress) which  provides both comfort and back support can really help reduce lower back pain, allowing the spinal cord structures to rest and heal during the night.

Nowadays, there is a  vast variety of mattresses on the market to choose from, choosing the right kind of mattress can be difficult.

Following guidelines are designed by Slumberzone in New Zealand to help patients with lower back pain issues choose the best mattress for both lower back support, refreshed and energized sleep pattern.

  1. Your personal choice should ultimately determine what mattress is best.

There is no single mattress type or style that works for all kinds of people with lower back pain issues.” Any kind of mattress that helps your sleep cycle without stiffness or pain is the right mattress for that person. People facing problems with lower back pain issues should choose the type of mattress that meets their sleeping standards for back support and comfort This will allow you to get a comfortable and rejuvenated sleep.

  1. Inquire and understand the technology used in the mattress.

The inner springs or coils of a mattress provide the support. Different type of mattresses varies in their arrangement and number of coils. Foam padding on top of the mattress comes in various thicknesses. The depth of mattresses typically ranges anywhere from 6 to 18 inches deep. Orthopedic and spine care beds are also a great choice. Choosing the type of foam padding, the number of coils  and mattress technology should be determined by individual preferences suiting their comfort and budget.

  1. Find a good mattress with back support.

Any kind of mattress that provides both back support and comfort can help reduce lower back pain. This also allows the spinal cord structures to rest and heal during the night. A good mattress must provide support for the natural alignment and curves of the spinal cord. An adequate amount of back support can help you avoid muscle soreness in the morning. You would want to wake up refreshed and energized rather than in pain.  One scientific research found that medium-firm mattresses can provide lower back pain relief than firm mattresses.

  1. Achieve the right balance between back comfort and back support.

Overall sleep comfort on your mattress is equally necessary as sufficient lower back support. Sleeping on a mattress that is too firm can cause backaches and pains on pressure points. A medium-firm type of mattress may be more comfortable while sleeping because it allows the hips and shoulders to sink in slightly. Patients with lower back problems who want a firmer mattress for back support can get one with thicker padding for better sleep comfort.

  1. Know when it’s time to get a new mattress.

Well, If your old mattress is sagging visibly in the middle or corners and not giving you a comfortable sleep then it’s probably time to purchase a new one. Trying out different techniques like putting boards under a saggy mattress to keep it from sagging is only a short-term fix. If you are waking up with pain and sores then it is time to change your mattress. Good sleep can lead to better productivity and overall happiness.

Making the right choice can be tricky when it comes to buying the best mattress for you or your family member. If you’ve been sleeping on the same mattress for 8-10 years(or more), it’s time to look for a new one. Any kind of new replacement is going to be better than the saggy foundation of your old mattress.

Hope our Mattress tips will help you make the right Mattress for lower back pain issues.

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