Healthy Living: Tips for Improving Sleep Quality

6 Tips for Dealing with a Sore Back 

There are few things worse than dealing with a sore back. Whether you pulled your back shoveling after the last snow storm or if your back is always sore because you do a lot of heavy lifting at work, these tips will help ease the pain, so you can be more productive during the day and sleep better at night.

Foam Bed Wedges

If you are like many others, the real discomfort comes when you lie down to go to sleep. It is nearly impossible to get comfortable, so you barely get any rest. Foam bed wedges make a huge difference.

They feature an inclined design, which promotes proper alignment and better circulation. Since foam bed wedges are portable, you can take them to the couch to use while you are watching TV, and even pack them to take on vacation.

Electrotherapy Pain Relief Device

These products use Transcutaneous Electrical Nerve Stimulation to relieve pain. You simply apply the reusable pads to the sore area, and turn the device on for about 15 minutes.

Lumbar Back Brace

If you are susceptible to back pain, you should definitely wear some type of lumbar back brace while lifting, shoveling, mowing the lawn, or doing any other activity that can cause you discomfort.

Acupressure Mat

An average mat has about 6,210 acupressure points. You are supposed to lie on it for 20 minutes a day. You can’t wait until you are pain to use one of these mats though.

This is more of a preventative option. It promotes the release of endorphins in your body and it improves circulation. It can even be used for headaches.

Body Back Buddy

This unusual looking contraption can be used all over the body to relieve aches and pains. It works by applying pressure to specific trigger points. It is great for getting knots out. If you use this during the day and sleep with a foam wedge pillow at night, you might feel like a new person.

Back Bubble

If money is no concern, you may be interested in a Back Bubble Spinal Decompression Pain Relief Device. These expensive but effective tools inflate and are usually suspended in a doorway or overhead beam. Your body gets encircled by the Back Bubble, and it uses gravity to put you in a semi-suspended position, thereby providing a feeling of weightlessness.

And why not use massage chairs to improve your sleep quality by promoting relaxation and reducing muscle tension.

modern bedroom design

Tips for Improving Sleep Quality

If you struggle to fall asleep at night or if you wake up several times you have probably tried just about everything you can think to improve the quality and quantity of sleep you get.

Maybe you have changed your diet and even avoid eating before bed. You may have even eliminated caffeine and try reading a book for a while, but nothing seems to work. Well, perhaps it is your bedroom that needs some changes.

Eliminate Clutter

It does not matter how tired you are, if the last thing you look at before you go to bed is clutter it is really hard for the mind to relax. It is already racing from the events of the day and thinking about your morning meeting, but now it also has to be reminded that you need to wash that pile of laundry on the floor and go through the mountain of mail on the dresser. Tidy up your space. If you don’t have room to put odds and ends, buy or make decorative boxes, baskets, and bags to hide these things.

Memory Foam

You often do not realize how uncomfortable your old bed has gotten until you sleep on a new one. Maybe you know you need a new mattress, but cannot fit such a large expense into the budget right now. Perhaps you moved recently and could only afford a cheap mattress, so now you are really regretting your purchase.

Memory foam is the answer. Buy a 2, 3, or 4-inch memory foam mattress topper, and see if you don’t sleep like a baby. You will be amazed at how it is both comfortable and supportive.

calming waters indoor water fountain

Water Fountain

Sometimes, all you need is a soothing sound to help you drift away to dreamland. Indoor water fountains are beautiful to look at, but the sound they create is also extremely relaxing.

Plus, it masks outside noises, so if it is traffic or loud neighbors keeping you up, a fountain will help to bring tranquility. Plus, you may not know it but a water feature will make the air in your room cleaner and more comfortable. Pair this with memory foam and you will never want to get out of bed.

Color and Lighting

Some people find that they are able to fall asleep faster when the last color they look at is muted, neutral, or pastel. So, if you have a vibrant color on your walls, maybe it is time for a change.

Also, your bedroom should be dark. If you absolutely need a nightlight, plug it in an outlet in the hallway, so it is not so bright in your room. You may also want to buy curtains that will block the sunlight and the streetlight outside your bedroom window.

Embrace Better Sleep for a Better Life

By implementing these tips for improving sleep quality, you can embark on a journey towards a more restful and revitalizing sleep experience. From creating a soothing sleep environment to adopting healthy sleep habits and managing stress, each step contributes to a positive impact on your overall well-being. Prioritize sleep as an essential pillar of your health and productivity, and you'll reap the benefits of increased energy, focus, and emotional balance. Remember, a good night's sleep is not just a luxury; it's a vital necessity for a happier, healthier, and more fulfilling life. So, start today, and embrace the transformative power of quality sleep.

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