15/04/2020 0 Comments
Tips on How to get Great Sleep during this Pandemic
How wonderful would it be if we all woke up tomorrow to find the COVID 19 pandemic has all been an unpleasant dream, and we can get back to our regular routines and life?
Even before Corona virus, the global epidemic on lack of quality sleep had been a growing health concern. The old saying early to bed and early to rise makes a man healthy, wealthy and wise had words that ring through every age.
Excellent quality and adequate rest are basic human essentials. Sleep is necessary for the vital functioning of the body, playing a role in both our physical and mental wellbeing. It maintains critical body functions, helps restore energy, allows the body repair and detox cells as well as allowing us to process new information and our day's activities.
Studies also report that missing even three hours sleep at night makes people angrier and has significant effects on personal and professional relationships. Lack of sleep also can contribute to error in home, work and often contributes to traffic accidents.
Why proper sleep is even more important now
During this time, we all need to stay as healthy as possible, giving ourselves the best chance to fight off an infection. Many of us are in new situations that we never imagined and may find very stressful for many reasons. Proper rest will not only physically help us but will also allow us to deal with our challenges better.
In recent years further studies show how a lack of proper sleep also can impair the immune system. Research shows that sleep improves the ability of immune cells to attach to their targets. This research helps explain how adequate sleep is so essential to individuals with the infection for a rapid recovery, whereas poor sleep can make the body more susceptible to illness.
Other studies reveal that the individual neurons require sleep to repair DNA also vital in staying healthy.
So, how much sleep do you really need?
- While sleep requirements vary slightly from person to person, most adults need between 7 to 9 hours of sleep per night to function at their best.
- Sleep is when your body enters its recovery phase.
- You want to go into a deep sleep so that your body can regenerate.
Wrong-Way to Sleep
Our modern technological lifestyles put a lot of stress on our spines through poor posture, primarily due to lack of movement and prolonged sitting. Getting sleep positions right is relatively easy and gives your body a chance to recover. Here are some typical problems:
- Stomach sleeping is the worst possible way to sleep. It causes rotation of the neck and affects the positioning of the rest of the spine.
- A bed that is too hard will cause extension problems. This kind of mattress will make you stiff and sore and will certainly exacerbate any chronic disc issues.
- Sleeping on the wrong pillow, no pillow, or too many pillows
Right Way to Sleep
Here's how you get great sleep:
- Sleep on your Side or back rather than your stomach.
- Side sleepers should use the right pillows between their ear and bed, and between their knees to optimal alignment. Your top leg should be even with your bottom leg, with both knees bent.
- For back sleepers always use pillows under your neck and knees.
- In other words, one should sleep as if they are standing tall with a straight spine and knees slightly flexed.
- If the mattress is too hard, soften it with a foam topper
- In my opinion, the best material to sleep on is natural latex for optimal comfort, resiliency, alignment, and it's eco-friendly and biodegradable
If you are interested in upgrading your sleep, look into how you can find a game-changing mattress and pillow, visit our website at www.thespinery.com
Tips on getting a good night’s rest
Working from home and social isolation may lead to overdosing on Netflix, However late nights lead to late mornings, and so a bad habit begins. Set yourself a bedtime and stick to it.
- Establish a bedtime routine that involves at least one hour away from screens before going to sleep.
- Darken your room
- Refrain from exercise in the evening
- Get a blue-blocker on your media devices. A free app for this can be downloaded: https://justgetflux.com/
- No phone in the bedroom. Leave it outside the bedroom door if you need an alarm. Resist checking it during the night if you do wake up. Nothing will change that much overnight.
- Avoid caffeine in the afternoon, eat early in the evening and keep alcohol consumption down. All may interfere with your ability to sleep soundly.
A free complete guide checklist on how to get you home right during this COVID 19 hiatus can be downloaded from the website: www.drlawrencewoods.com
70 lower mounttown Rd, Dunlaoghaire