To set yourself for your best sleep of your life, there are things you can do or add to your sleep. With a few adjustments to your environment and routine, you could improve your sleep quality and no longer need “just five more minutes” of sleep in the morning. In this article, tips will include your sleep position, temperature of your sleep environment, decreasing environmental sounds, maintaining a sleep schedule, and adding a sleeping supplement.
Sleep Positions for the Best Sleep of Your Life
When lying down after a long day, your body tends to choose the most comfortable sleeping position. Throughout the night, your body can switch the position to one that feels more comfortable through the various sleeping cycles. Below lists the pros and cons of the position you are sleeping in:
| Position | Pros | Cons |
| Back Sleepers | – Good Support from the mattress- Reduces pressure on the back and any muscle or joint pain – Reduce the swelling in feet and ankles (with pillow support). | – If you have trouble breathing when sleeping, lying on your back may make it worse- May cause louder snoring-May lead to sleep apnea |
| Left Side Sleepers | – Breathing may be clearer- Limits the effects of snoring and sleep apnea – If a right shoulder or hip is causing pain, this may feel better | – The organs in the chest can shift with gravity so the lungs may weigh heavily on the heart. – The increased pressure may affect heart function. – This may increase an issue in the kidneys causing you to urinate more frequently at night. |
| Right Side Sleepers | – Breathing may be clearer- Limits the effects of snoring and sleep apnea – If a left shoulder or hip is causing pain, this may feel better | – The organs in the chest will shift causing the right lung to hold the pressure. – This can reduce the lung’s ability to fill with air. |
| Stomach Sleepers | – Prevents organ shifts. – If the mattress is not comfortable, lying on the “softer” parts of your body can be more comfortable. – Tucking arms close to the body can provide psychological comfort and conserve heat. | – May lead to neck pain. – Places strain on the shoulders and upper back muscles. – May be harder to breathe with the body’s weight pressing down on the lungs and limiting the motion of the rib cage. |
| Upright Sleepers | – Prevents the collapse of the airway.- Diminish the risk of snoring and the problems associated with sleep apnea. | – Nearly impossible to change positions during sleep. – Can’t sleep laterally very well. – Not possible to sleep in a prone position. |
Temperature of the Room
During the four sleep cycles, the body’s temperature tends to drop which are biological cues to tell the internal clock to sleep. The body cools itself down for sleep by sending heat away from the core. The core body temperature is generally around 98.6 degrees Fahrenheit and fluctuates by about 2 degrees Fahrenheit throughout the night. If your bedroom is at the wrong temperature, this could throw off the natural balance in our sleep and keep you awake. Here are some tips to keeping the bedroom cool:
- Close the blinds
- Move downstairs during the summer
- Turn down the thermostat at night
- Use a fan or air conditioner in hot climates or a hot water bottle on cold nights
- Open the windows for ventilation
- Control bedroom humidity
- Take a warm bath an hour or two before bed to encourage a natural cool-down effect.
Sound Machines
Sound is one of the biggest disruptors in a person’s sleep cycles. So why would adding more noise help you to sleep better? Because more noise can actually help you hear less and sleep better. In a too quiet setting, disruptive noises become more noticeable to individuals. When in a “silent” room, you can hear everything and your mind gives that sound meaning which also causes your brain activity to work, become frustrated, and prevent you from sleeping. While a sound machine can not eliminate those sounds, it can make them less noticeable while sleeping. When choosing a machine, consider these points:
- Decide on the color noise you enjoy before buying the machine
- Check for automatic shut off options
- Consider special features
- Make sure the machine isn’t too loud
Sleep Schedules
Having a consistent schedule is an important contribution in receiving seven to nine hours of sleep each night. A consistent sleep schedule has many benefits such as having an easier time falling asleep and more energy during the day. It ensures that an individual gets the correct amount of sleep each night and can align systems in your body that signal when it’s time to go to bed and when it’s time to wake up. A balanced and consistent sleep schedule provides benefits such as:
- Lower stress levels
- Better mood
- Maintaining a healthy weight
- Stronger immune system function
- Reduced risk of accidents and injuries
- Improved cognitive function
Relaxium Sleep for the Best Sleep of Your Life
When creating Relaxium Sleep, founder and Clinical Neurologist, Dr. Eric Ciliberti, took into account the need for ingredients that help relax an individual and promote meaningful sleep. Relaxium Sleep has a triple action approach to help you get the best sleep of your life. It regulates the sleep cycle by using only the highest quality and proper levels of Melatonin. It relaxes the body with Magnesium which is known as Mother Nature’s Muscle Relaxer. With Ashwagandha, Valerest, and Passionflower it comes together to calm the mind.
Relaxium Sleep combines multiple sleep-inducing ingredients, including melatonin, to address the complex and multifaceted nature of sleep disturbances. While melatonin is a vital component in promoting sleep, Relaxium Sleep’s inclusion of a variety of sleep-promoting ingredients enhances its effectiveness and versatility. This comprehensive approach takes into account that not all sleep issues are the same and that different individuals may require different solutions.
Relaxium offers a number of safe and effective supplements that aid in the categories of sleep, calm, focus, and immunity. Created by Clinical Neurologist, Dr. Eric Ciliberti, TryRelaxium.com offers a 30-day Money Back Guarantee trial of Relaxium Sleep to allow our users to truly experience its effects. To try the product today visit our website for more information.
To restful and healthy days ahead.
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
Relaxium | Features of Our All Drug-Free Ingredients
Master Your Sleep Schedule: Best Tips for a Healthy Routine | Sleep.com
Why a Regular Sleep Schedule Matters (sleepdoctor.com)
The Best Temperature for Sleep: Advice & Tips | Sleep Foundation
Why and How Sound Machines Can Help You Sleep (everydayhealth.com)