3 Helpful Ways To Improve Your Sleep Quality

Written By Finnegan Pierson / Reviewed By Ray Spotts

If you want a better night's sleep, you may want to think about how your mattress impacts the level of sleep. In addition to your bed, your room temperature and sleep position can affect sleep quality.

Mattress Type

Your mattress layers may affect your sleep quality. In general, medium-firm mattresses provide the most support and spinal alignment, resulting in better sleep. For those who suffer from aches and pains during sleep, the type of mattress can make a significant difference.

Research shows that those who sleep on medium firmness mattresses tend to see a decrease in pain. When choosing a mattress, you should look for one that supports your spine and that you don't necessarily sink into.

There are various mattresses on the market to choose from. Part of the choice depends on what your preferences are. The materials used to make beds include foam, natural latex, synthetic latex and memory foam.

When choosing a mattress, the material matters not only for comfort but for longevity. For example, a foam mattress may last between eight and 10 years, with the gel foam mattresses lasting longer. On the other hand, latex mattresses can last 25 years and still offer the same support.

Sleep Position

When you get into bed at night, you probably seek out the most comfortable position to fall asleep in. While you may feel comfortable initially, you could be hurting your sleep by not sleeping in an appropriate position. The position you sleep in could affect neck and back pain, along with snoring and other medical conditions.

If you sleep on your stomach, it can put a strain on your neck and back. The middle of your body is your heaviest part and when you sleep on your stomach, your spine overarches. Over time, you may experience various nerve or pain issues because of stomach sleeping.

While sleeping on your stomach can decrease snoring, it does not allow your spine to remain in a neutral position. If you want to increase the benefits of stomach sleeping, you do not want to turn your head while sleeping.

Instead, keep your neck straight and prop your forehead against the edge of the pillow. Likewise, you can use a thin pillow to lift your pelvis and alleviate lower back pain.

Another more common position is sleeping on the back. If you sleep on your back, your spine can remain in a more natural position. You may be able to prevent some shoulder, neck and back pain associated with other sleep positions. If you elevate your head, you may be able to reduce any of the effects of acid reflux on your back.

Unfortunately, if you have sleep apnea or suffer from snoring, laying on your back can exacerbate these issues. Use a low pillow to support your neck and a medium pillow for your knees to modify the position. Most people like to sleep on their side. It is one of the most comfortable positions and it helps keep the spine elongated and neutral.

Side sleepers experience minor neck, shoulder and back pain. It is essential to keep your chest and legs mostly straight while sleeping. You may want to use a medium ergonomic cushion for your head and neck and a pillow between your legs to ease lower back pressure.

Room Temperature

There are various ways to improve sleep. Some may be simple changes to your routine. When you sleep at night, does your room feel too hot or too cold?

Before bed, your core body temperature begins to drop. When you fall asleep, it continues to fall and reaches its lowest point in the early morning. After it hits the lowest point, it begins to warm up. To cool down for sleep, your body sends heat away from the core.

If you've ever slept in a hot room, you know how difficult it is to fall asleep. Your body is less likely to reach deeper levels of sleep or spend time in restorative sleep if the room is too warm. Instead, you should keep your bedroom cool.

To stay cool at night, use breathable sheets, comforters and pajamas. You may also want to take a warm bath before encouraging a cool-down effect.

Conclusion

When it comes to your sleep, there are various ways to improve the efficiency of your sleep. To sleep better, you need the right mattress, position and room temperature.

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Written By:

Finnegan Pierson loves business and has a passion for Health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.