According to researchers at the University of Laval, roughly 40% of all Canadians will suffer from a sleeping disorder for an extended period of time at some point in their lives. The study also revealed that 20% of all Canadians were dissatisfied with their Sleep, often feeling as though they are not getting enough sleep. We all have days when we wish we could sleep in a bit longer, but these staggering statistics clearly show that Canadians are having problems with sleeping. We researched several studies and today we present ten surprising science based tips which may alleviate your sleeping issues.
Wear Socks to Bed
According to a study by Trinity College in Dublin, Ireland, researchers concluded that warm feet promote the rapid onset of sleep. Those who have trouble going to sleep and would like to fall asleep quicker should definitely consider wearing socks to bed. If wearing socks to bed feels uncomfortable, we suggest wrapping your feet in a blanket to make sure they are warm. Researchers have proven that the temperature of your feet correlates to the quality of your sleep.
Paint Your Walls
Georgia State Professor Michael Decker has discovered that the colour of your walls my has a direct relationship with the quality of your sleep. According to Dr. Decker, different shades promotes different emotions therefore it’s best to go with a colour which promotes a calming effect. If the colour of your wall is warm, you may find yourself in a warm, comfortable state and ready for bed.
Keep Pets Away From Bed
Pets are awesome creatures which often bring daily joy to their owners but you may want to keep them far away from your bed. According to ear and throat physician Dr. Matthew Mingrone, sleeping with a pet will lead to distractions and cause you to be disturbed throughout your sleep. Dr. Mingrone also pointed out that animal dander or pollen may be causing allergies, further harming your sleep.
Visualize Yourself Sleeping
Dr. Harneet Walia of the Cleveland Clinic believes that if you visualize yourself sleeping, it may improve your sleep quality. Visualize yourself in a calm, relaxing state where you are not stressed and are not consumed by your thoughts. According to researchers, this sleeping technique slows brain activity, therefore promoting sleep.
Keep a Journal Near Your Bed
Sleep specialist Dr. Michael Breus believes that much of our sleep problems exist due to cluttered thoughts which exist in our minds. In order to find better sleep, we need to declutter our thoughts and one proven technique is to write down what’s bothering us in a journal. The journal should be kept bedside and this may improve your sleep quality.
According to the National Sleep Foundation, a snoring partner is disruptive and is probably decreasing the quality of your sleep. In order to combat snoring, one needs to avoid sleeping on their backs. Another good way to combat snoring is to maintain a healthy diet and stay in shape.
Visit a Healthcare Professional
Therapy is a proven way to treat sleep disorders and it’s one you should strongly consider if you’re suffering from insomnia. Cognitive behavioural therapy is a proven method used to treat insomnia and it may lead to better sleep.
Replace Your Pillow
Several studies have shown that dust mites love pillows and may be triggering allergic reactions which will disturb your sleep. Experts suggest replacing your pillows every 12 months to combat dust mites. Researchers also believe that finding the right pillow is essential for good quality sleep.
Researchers believe that many sleep disorders are a result of an increased heart rate and poor breathing techniques. To combat these elements, scientists believe that meditation may lead to better sleep. Meditation leads to a slower heart rate and better breathing, which may increase the quality of your sleep.
Use Multiple Covers and Sheets
According to researchers at the Sleep to Live Institute, a single cover may be causing your sleep to be disrupted. Sudden movements may remove sheets from your body, altering your body temperature. To combat this issue, researchers suggest having multiple covers and sheets on the bed, ensuring your body temperature doesn’t change during sleep.
If you’re suffering from a sleep disorder then you may benefit from visiting one of our HealthMax Physiotherapy Clinics or by calling (416) 431-4000. Our trained professionals will assist in getting your sleep back on the right track.
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