Tips for Sleeping on a Flight

Sleeping on a flight is one of the easiest ways to pass the time. However, it can be a struggle to snag some extra z’s when you’re packed in with so many other people and expected to stay in your seat most of the journey. Try these simple tips to see if you can rest easier on your next flight.

Get a window seat. Reserve yourself a window seat so you can rest your head against the wall of the plane. You’ll also be able to control the level of light exposure in this spot. And it’s just easier to rest and relax away from the aisle as people and carts pass by.

Pick a seat with adequate legroom. Check your airline’s website to choose a seat that offers enough space so you can stretch out your legs. It’s better for your circulation to extend your legs every so often and also enables you to find a more comfortable position to rest in.

Take your favorite comfort items with you. Bring your favorite music, a blanket or sweater, pair of socks, eye mask, and travel pillow. Having these items with you will psychologically help you to relax and increase your chance of falling asleep during your flight.

Tilt your chair back. Reclining your chair reduces pressure on your lumbar spine and makes you more comfortable. You can also try getting comfortable enough to sleep by sitting straight up while using a lumbar pillow, travel pillow or propping blanket behind you to support your lower spine. Using the armrests is another way to reduce pressure on your back.

Turn off the electronics. Light exposure is not going to help you sleep. Try turning off all your mobile devices and wearing an eye mask to block light from the seatback TV screens, tablets and other devices around you.

Take melatonin. Studies show melatonin can help to shift your circadian rhythm. Some research has suggested that it may be useful to take melatonin before flights that depart in the early evening. However, over-the-counter sleep aids should not be taken before flights since they can leave you feeling even more groggy after travelling.

Avoid alcohol on your flight. You may be tempted to drink if you are heading off on a vacation. But it’s not a good idea! The alcohol may encourage you to sleep for a few hours, but after that it’s going to keep you awake. You may also wake up feeling thirsty which may cause you to drink more and then have to make frequent trips to the bathroom. You’re certainly not going to sleep when you have to keep getting up.

Try out these tips on your next flight if you want to get some rest before you reach your destination. Don’t forget to plan ahead and bring what you need to get comfortable on your flight.

source https://goodmorningsnoresolution.com/blogs/news/tips-for-sleeping-on-a-flight

5 Ways an Anti-Snore Mouthpiece Can Change Your Day

To be healthy, productive, and feel great, you need to sleep. There’s no way around it. Inadequate sleep and poor sleep quality are closely linked with a wide range of health problems.

Fortunately, sleep loss and sleep problems can often be treated. One of the simplest treatments available for addressing mild to moderate snoring and sleep apnea is to use an anti-snore mouthpiece. This type of device significantly reduces loud snoring and helps you getter a better night of sleep. And we know that getting optimal sleep translates into better days.

If you snore or have sleep apnea, you need to know the facts on how your life can change after you treat these issues. Below are five ways your daily life might improve from using an anti-snore mouthpiece.

1. Reduce your risk of health problems. You might not notice the damage snoring is causing to your body right away, but it can creep up on you. People who snore often have an increased risk for long-term negative health effects. Frequent loud snoring can cause breathing to become shallow or interrupt it hundreds of times during one night. This interference increases the risk for lung infection and may also eventually lead to stroke, congestive heart failure, and liver damage. Using an anti-snore device can significantly help to prevent these and other potential health complications.

2. Prevent headaches. Are you snoring and waking up with headaches? Research shows that there is connection between habitual snoring, insomnia, sleep disorders and morning headaches. As expected, snorers reported having a lower quality of life due to their morning headaches. If you suffer from morning headaches, it makes good sense to try an anti-snore device to see if it helps reduce them.

3. Lowers chance of injury. Snoring and sleep apnea are linked with daytime sleepiness due to sleep deprivation. Being sleep deprived increases the risk of injury to yourself and others around you. A study of driving data and health information collected from 618 adults over 10 years concluded that the risk of having a car accident increases when people feel sleepier during the day.

4. Boosts sexual satisfaction. A study involving 827 men who snored found that the louder they snored, the more likely it was that they were less satisfied sexually, despite the fact that clinical analysis of their health failed to find physiological indications of decreased sexual response. Essentially, snoring should be treated since it can impact the desire for sexual relations with a partner.  

5. Improve your relationships. Even a seemingly simple problem such as snoring can impact a relationship by causing a loss of sleep. When people are unable to get proper sleep, their levels of irrationality and anxiety tend to increase along with feelings that promote relationship damage by increasing misunderstandings and arguments between partners. In some cases, snorers are even banished to another room and are left feeling alone and unwanted. But it doesn’t have to be this way.

There are plenty more reasons than those above to try an anti-snore device. You can improve your life on a day to day basis and over the long term by dealing with a snoring problem. If you or someone you know is struggling with a snoring issue, it’s time to consider your options.

source https://goodmorningsnoresolution.com/blogs/news/5-ways-an-anti-snore-mouthpiece-can-change-your-day

Sleeping Peacefully Together

Sleeping together and sleeping well should be a top priority for couples. Partners should be willing to compromise to find solutions to sleeping arrangement problems such as chronic loud snoring rather than allowing issues to become points of contention.

Another good way to promote tranquility in the bedroom so that both partners can enjoy being together there is to declutter the space and keep the room neat, tidy, and inviting.

Pets should sleep in their own beds on the floor and not in the bed. When in bed, you need to snuggle with your partner to improve your marriage, not with your furry friend.

You’ll also want to keep technology out of the bedroom because it causes distractions, interferes with the time you spend with your partner, and affects how you communicate with one another.

As you now know, there are several valid reasons why you should make an effort to sleep in the same bed as your partner. So go ahead and enjoy this special time together!

source https://goodmorningsnoresolution.com/blogs/news/sleeping-peacefully-together

5 Signs You May Need to Change Your Mattress

 

It is often painful to wake up to the realization that you need a new mattress, but investing in your sleep is definitely worth it. The Better Sleep Council states that we should replace our mattresses every 5-7 years, although many of us continue to keep our mattresses past this time. Studies have shown that a new mattress can result in a significant decrease in one’s stress levels and increase in sleep quality. Along with these benefits, people are also protected from the adverse health effects that come along with sleeping on an old mattress such as allergies, back pain, a weakened immune system and higher stress levels. If you spend so much time in your bed, why risk having one that does not support your health? Consider these 5 signs as an indicator that it is time to treat yourself to a new mattress:

 1) Waking with aches

Giving your body the tools it needs to get the best rest it can is essential to having a good night’s sleep. A mattress that is both comfortable and supportive is ideal for your body to relax and rejuvenate during sleep.  Due to the fact that mattresses deteriorate in comfort and support over time, it is beneficial to consider how your body feels in your bed. Note any pain or discomfort you may feel in bed or in the morning after as a possible sign that your mattress it at its time.

2) Lumps and sags

Taking a look at the physical appearance of your mattress can indicate if it is deteriorating. Signs of wear such as lumpiness, sagging, discoloration or unevenness indicate your mattress may not be ideal for your quality sleep. These warning signs play a role in impacting your quality of sleep and continue to intensify the more you climb into bed with them.

3) Comfier in another’s

Sleeping somewhere that is not your home may make it difficult to get the rest you need, but if you are finding you sleep better in this situation, consider if it was the bed that did it. Waking up feeling less sore than usual or more rejuvenated than at home could be due to the fact that your personal mattress is not supporting your sleep the way it should. You spend many of your nights on your own mattress, so why not make it the best for your body?

4) Restless rolling

Sleep is essential for processes both in the brain and in the body. Ideal sleep contributes to happiness, improved cognition and a body better prepared to tackle health issues. If you find yourself feeling like you did not have a restful sleep, this could be due to tossing and turning throughout the night. Although you may not notice your movements, restlessness indicates that an ideal sleep is not being accomplished and your health and happiness are at risk.   

5) Age matters

The National Sleep Foundation states that most mattresses have a lifespan of around 8 years; although some experts state a lower number if the sleeper is over 40 years old due to the need for a better sleep foundation. If your mattress is on the older side, be aware of the addition signs above to decide if it is time to replace it. Keep in mind the amazing benefits a new mattress will bring for your mental and physical health because investing in your sleep and yourself is always worth it.

source https://goodmorningsnoresolution.com/blogs/news/5-signs-you-may-need-to-change-your-mattress

Why the Sleep Divorce is a Bad Idea

It appears to be a growing trend that some couples are choosing to sleep in separate beds. According to a random survey conducted by the National Sleep Foundation in 2015, 10 percent of married couples were sleeping in separate bedrooms, and the number seems to be on the rise.

As a matter of fact, homes are now more commonly being built with two master bedrooms to accommodate partners sleeping in separate rooms. The National Association of Home Builders estimates that soon over half of all upscale custom homes will be designed with two different owner suites.

But is it really a good idea for couples to sleep apart? There are actually several reasons why it’s not an ideal arrangement.

According to some psychologists, the time before going to sleep is often the most important time for couples to connect with one another, psychologically and physically. This time is critical for cuddling, talking and developing intimacy between partners which research shows helps people to feel relaxed and nurtured.

These moments encourage bonding, feelings of comfort, happiness, appreciation, and satisfaction. Additionally, studies show that when couples talk after sex, the rise in oxytocin makes it more likely that partners will share positive feelings associated with closeness, relationship satisfaction, and trust.

Females who sleep with their partner are more likely to have positive interactions with them the next day. However, for men, just getting a good night of sleep enhances the quality of their interactions with their partner the following day.  

By not sleeping in the same bed, couples are missing out on this valuable time together. Even couples who still share the same bed but who have mismatched sleep patterns are more likely to have marital conflict, poor communication, and a reduced amount of sex. Overall, it’s best for couples to sleep in the same bed and to go to bed at the same hour, so time can be spent together in bed.

Many marriages end due to a breakdown of intimacy after partners have drifted apart, and when one or both partners start to feel the loss of connection to their spouse. This is why it’s so important for couples to sleep in the same bed.

source https://goodmorningsnoresolution.com/blogs/news/why-the-sleep-divorce-is-a-bad-idea

5 Reasons You Should Make Your Bed Every Morning

Making your bed each day might already be a habit for you, or perhaps it will be after you read this article. If you think it doesn’t matter if you make your bed or that it’s a waste of time, think again…You’ll be surprised to learn how this one simple habit can affect your day and perhaps your entire life. Here are some great reasons why you should consider making your bed when you get up in the morning.

1. You’ll gain a sense of accomplishment each day. By choosing to tackle the small chore of making your bed first thing each morning, you’ll get immediate gratification after you’ve completed this initial task of the day. It’s true, getting small tasks done right like making your bed can actually encourage you to move onto addressing larger tasks. And it’s more likely you’ll carry this momentum of accomplishing things with you throughout the entire day. You’ll also feel more in control of your environment and gain a sense of pride by keeping things tidy.

2. You’ll sleep better. According to a study conducted by the National Sleep Foundation involving 1,500 participants, there is a connection between sleep quality and making the bed. People who made their beds each day or nearly every day slept better than those who didn’t. Although researchers aren’t sure why bed-makers sleep better, it may be related to establishing consistent habits, having mental self-discipline or simply enjoying a sense of accomplishment.

3. Being organized and reducing clutter lowers your stress level. Your bedroom and personal space become cluttered when bedding and pillows are thrown astray. When you make your bed, you create a tidier room and a more aesthetically pleasing environment to rest in. Decreasing clutter is proven to lower stress levels. And when you are less stressed, you’re more likely to get better sleep.

4. You might feel happier. According to a survey of 68,000 people conducted by Hunch.com, 62 percent of people who didn’t make their bed reported feeling unhappy, while 71 percent of people who made their bed considered themselves to be happy people. Interestingly enough, those who made their beds were also more likely to exercise regularly, enjoy their jobs, and own a home.

5. It helps you develop positive habits. The simple act of making your bed each day can actually initiate a chain reaction of practicing good habits. Making your bed is associated with an increase in productivity, better decision making power and positive habits such as sticking to a budget according to Charles Duhigg, author of The Power of Habit. This author refers to the act of making the bed each day as a “keystone habit” since it profoundly impacts the development of other patterns of good behavior.

So now you know why making your bed is really quite an important task. There are more than a few good reasons to start making your bed each day or keep doing it if you already are. Pay attention to how this simple habit affects how you feel throughout the day and when you go to bed. With some practice, you might learn to enjoy making your bed knowing just what it can do for you!  

source https://goodmorningsnoresolution.com/blogs/news/5-reasons-you-should-make-your-bed-every-morning

Proven Tips for the Perfect Power Nap

Are you a power napper? If not, you might want to consider trying out a power nap. Psychologist and author of Power Sleep, Dr. James B. Maas, was the first to coin the term “power nap.” These short bursts of sleep are typically taken after several hours of being awake and don’t include stages of deep sleep. They’re great for boosting mood, energy, creativity, and productivity and their benefits can last you all through the day.

If you tend to feel tired during the daytime and turn to boosts of caffeine to stay focused on what you’re doing, you might benefit from power naps. The ideal power nap should last 20 to 30 minutes and should be taken about eight hours after getting up in the morning to help to counter the natural dip in circadian rhythm that occurs after being awake for a period. For most people, this dip occurs between 2 and 4 p.m.

Here are a few tips on how to take the perfect power nap to help you rejuvenate as much as possible in a minimal amount of time.

Before your snooze, you’ll want to choose a comfortable, dark, quiet spot where you can take your power nap. If possible, adjust the temperature in the room to ensure you are not too hot or cold. And if needed, use earplugs, an eye mask or white noise to help you tune out background noise. With time and practice, you can adjust to taking power naps under less than optimal circumstances.

So you don’t feel anxious about when you should be getting up, set an alarm for about 20 minutes. You’ll want to get up after 20 to 30 minutes since sleeping any longer might leave you feeling groggy rather than refreshed as your sleep cycles change. The next best nap length is a 90-minute nap which allows you to sleep for one complete REM (rapid eye movement) cycle.

If you can’t fall asleep, don’t get frustrated. It may take time to get into the groove of effective power napping. Encourage yourself to relax by meditating, listening to music, or using brainwave entertainment audios intended for power napping. Rest assured, you will get better at power napping with some practice. If you are at least resting for a short period, your body will be benefiting anyways.

If you enjoy caffeine, try taking a caffeinated drink right before your power nap. Research shows that drinking caffeine before your nap boosts your energy better than drinking caffeine or a taking a nap alone. The caffeine takes about 20 minutes to kick in, so you’ll be feeling the effects of it just as you wake up.

It’s not uncommon to feel disoriented and a little unstable from waking up after a power nap. To counter these feelings, try splashing some cool water on your face, having a glass of water and taking in some fresh air.

Enjoy your power naps without feeling guilty. Sleeping for these short periods is a great way to help you improve both your mental and physical health.

source https://goodmorningsnoresolution.com/blogs/news/proven-tips-for-the-perfect-power-nap