We know that keeping a room dark without disruptive lights help aid sleep, but sometimes your thoughts can not shut off in a black, quiet room. Rather than reading or watching TV, listening to audio is a great way to fall asleep without being disrupted with light. From podcasts to music, here are 5 different types of audio that help people to fall asleep. 1. Trying to shut your mind off? Try white noise. Consisting of sounds of waves, wind, urban traffic and crowd noise, white noise helps many fall asleep at night. This noise that can consist of many unique sounds which drowns out everything else that is distracting the brain from drifting off. Discover what white noise sound suits you. 2. Want to fit in some learning? Explore podcasts. Podcasts are a great form of audio that is easy to access and are suited to a numerous amount of interests. It’s easy to find a topic of interest, and many platforms you can access them free, such as: You can even listen to podcasts tailored to inducing sleep. 3. Want to feel comforted? The right music can help you relax. Music can have a direct effect on your nervous system, helping your body relax and prepare for sleep. Studies have shown that those who listen to 45 minutes of relaxing music before bed fall asleep faster, have longer sleeps, wake up less and are more rested in comparison to when they do not drift off to tunes. Not too sure where to find relaxing music? Youtube is a great resource that has calming tracks that last as long as you sleep. 4. Want some entertainment? Get hooked on audiobooks. Audiobooks can be just as good as watching TV or reading but are something you can do in the dark and easily drift off to sleep to. Search for audiobooks online to find a wide selection, you can even listen to some on Spotify! 5. Stress keeping you awake? Guided meditation will help you stay calm. Studies have shown that meditation decreases levels of stress, which is a factor tied closely to many sleep disorders. Guided meditation helps you focus on your breathing, and allows you to reach a sense of relaxation. This technique not only helps you fall asleep for the night, but meditation improves your overall well being, which is strongly connected to sleep. Guided meditation audio clips can be found on many platforms, and there are even apps dedicated to this relaxation method, such as Headspace.
Play these sounds out loud, or through wire or bluetooth headphones. With the variation and the benefits these bedtime sounds have to offer, you will definitely be getting your much needed shut eye! from https://goodmorningsnoresolution.com/blogs/news/5-soothing-sounds-to-stimulate-sleep
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Note: some of the links below are affiliate links, meaning, at no additional cost to you, Good Morning Snore Solution will be compensated for any purchases made. There are countless companies out there claiming to offer the best sleep products on the market, but the science to back up these claims may be lacking. We wanted to help you find the best sleep products supported by trusted scientific data, and we thought we would start with mattresses. The Science of Comfort For most of us, comfort is the first thing we look for when choosing a mattress. As stated by many sleep doctors, comfort is a relative sensation and a good mattress is one that you personally find to be comfortable. Dr. Milton Chua, M.D., a specialist in sleep medicine, states that a good quality of sleep “means that you're not waking up a lot of times during the night.” Finding a good mattress for you plays a significant role in your ability to sleep without any physical discomfort that may disturb your sleep. “It is all about personal preference,” says Sara Elizabeth Benjamin, M.D., a neurologist and sleep medicine specialist. This idea is shared by many sleep doctors, including neurosurgeon Joshua M. Ammerman, M.D., who says “the best type of mattress is the one you find most comfortable.” This is why he recommends investing in a mattress that allows you to adjust the firmness. Jeffery Goldstein, M.D., suggests that a customizable mattress is preferable as it allows patients to choose the level of firmness that works best for them. Rather than quickly comfort testing in a mattress store, actually sleeping on a mattress will give you a better idea of your preferred firmness level. This is why risk free trials are so valuable, as you can test out a chosen mattress and return it if it doesn't suit your needs. When it comes to the science of comfort, Layla has it figured out. The Layla mattress is two-sided: the top side is soft and the bottom side is firm. This allows users to flip it to their ideal comfort. And if that weren’t enough, each Layla mattress comes with a 120 night risk free trial with no fees for return. The Science of Support As stated by many sleep professionals, proper support for the body is essential for a mattress to give someone a proper sleep. Dr. Chua notes how “even pressure throughout the body is what you need to feel for in a mattress.” This involves the curvature of your spine, so it is important to pick a mattress that creates the same curve in your spine as when you are standing straight. Designed with proper support in mind, Layla uses copper-infused memory foam which provides variable support to relieve pressure points. The Science of Temperature Considering how a mattress absorbs heat and regulates temperature is necessary when searching for the perfect mattress. Dr. Chua states how you do not want a mattress that is too cold, too warm, or absorbs temperatures, making it steadily increase in heat. Memory foam is a common material used in most mattresses today as it’s extremely comfortable, the downside to this, however, is that it locks in heat, as noted by Dr. Ammerman. While the Layla mattress is made of memory foam for optimal comfort, it is infused with copper - one of the most conductive metals in the world, resulting in a mattress that takes your body heat, carries it away, and keeps you cool all night long. At Good Morning Snore Solution, we’re all about the scientific facts. We like to see brands take sleep as seriously as we do and develop solutions based on clinical data. For this reason, we’re all for Layla mattress as it critically addresses the key elements of a good mattress in order to deliver a good night’s sleep. Choosing a mattress can be difficult, and while Layla is a great option, it certainly isn’t the only one. If you’re in the process of finding a new mattress, look out for temperature cooling technology, a supportive foundation, and be sure to take your time trialing it to ensure it’s the right fit for you. Not sure if you need a new mattress? Here are 5 clear signs that it’s time to start mattress shopping. ***PROMOTION ANNOUNCEMENT*** For the entire month of November, you, our readers get an exclusive, best in market discount on all Layla mattresses! Get $125 off any sized Layla mattress AND a free pillow when you use the coupon code FRIENDSOFGMSS. Buy now! References: https://healthcare.utah.edu/the-scope/shows.php?shows=0_rvz3r1w2 https://www.spineuniverse.com/wellness/sleep/5-mattress-buying-tips-reduce-back-pain-improve-sleep https://www.consumerreports.org/neck-pain/neck-back-pain-mattress-strategies/ from https://goodmorningsnoresolution.com/blogs/news/the-experts-have-spoken-this-is-the-mattress-you-re-going-to-want-to-buy Yoga is a relaxing and natural method to promote sleep, and can be achieved without equipment or experience. This restorative practice reduces stress, tension and anxiety, which allows both the body and mind to rest. Achieving a sense of relaxation in both the body and the mind are essential for drifting off and achieving a deep, restful sleep. Here are some poses to help you sleep, which you can practice easily in the comfort of your own bed: Child’s pose Sit kneeling with your legs far apart, then fold forward so your forehead is resting on the ground mat or bed (depending on where you choose to practice). Without raising them, touch your hands together and stretch your arms as far as they can reach over your head. Move your hips back as far as they go while keeping your hands reaching and grounded. This pose is easy and comforting, and relieves mental and physical tension which may impact your ability to fall asleep. Plow Pose
Lie down on your back ensuring there is lots of space above your head. Slowly lift your legs and hips so your legs swing over your head and your touch the ground. Have your arms at your side with your palms down, or interlace your fingers behind your back. This pose stretches your back and neck muscles, which helps dissolve common physical tension and brings overall relaxation to the body. Revolved Abdomen Pose
Laying on your back, bend your knees into your chest and spread your arms out at shoulder level with your palms facing up. Rest your knees to the right side of your body, pointing them to your right elbow. Keeping your left shoulder blade on the ground, stretch your left arm out as far as you can. Repeat on the left side. This pose gives a great stretch to the lower back and helps with digestion by stimulating blood flow to the organs. This pose has also been found to ease insomnia. Reclining Butterfly Sit with the bottom of your feet together and closest to your body as is comfortable. Slowly lay your back down, and drop your knees as far as they can go while keeping your feet together. With every deep exhale, sink deeper and deeper into this stretch. This pose decreases muscle tension, relieves insomnia, reduces anxiety and combats nervous tension in the body. from https://goodmorningsnoresolution.com/blogs/news/do-these-4-yoga-poses-in-bed-to-help-you-sleep Note: some of the links below are affiliate links, meaning, at no additional cost to you, Good Morning Snore Solution will be compensated for any purchases made. Do you sleep on your side? Most people do; in fact, it’s the most common sleeping position. Side sleeping has many benefits, and is the best for those who snore, but this sleep position does not come without its downsides. Side sleeping can cause pain by leaving your upper leg unsupported, rotating your lower back, and putting stress on your hips. Due to this, putting a pillow between the knees has become a highly recommended solution, as this prevents the downward pull on the hip. This is why Sleepy Kneez, a pillow especially designed for cushioning your knees, has helped many sleepers reduce pain and get the good night's sleep they deserve. But the good news doesn’t stop there! Until October 23, Sleepy Kneez is offering you, our readers, 20% off all Sleepy Kneez products with the coupon code FRIENDSOFGMSS. Click here to buy our favourite Sleepy Kneez pillow at 20% off! The pillow has an adjustable stretchy band, keeping it in a comfortable position all night long, no matter how much you move. Sleepy Kneez also can be fitted with a custom hot/cold gel pack insert for additional comfort and pain relief. Heat can help relax the knee muscles and lubricate joints, where as cold can help reduce knee swelling, pain and inflammation. In addition to all these features, the Sleepy Kneez knee pillow helps to:
While back sleeping worsens snoring and sleep apnea, sleeping on your side does the opposite by opening airways. Side sleeping also prevents acid reflux, supports fetal health (for those pregnant) and is a position where you can easily keep your spine aligned, with the right pillow of course. With its many benefits, a 30 day return period, and 20% off, there’s not much to lose! Give Sleepy Kneez a try and use the coupon code FRIENDSOFGMSS at checkout for 20% off! from https://goodmorningsnoresolution.com/blogs/news/what-makes-side-sleeping-the-best-position Sun exposure is necessary for all life, and its rays strongly influence human well-being. Like any living thing, us humans need the benefits the sun gives us to thrive and function properly. Think back to days which you spent in the sun, and reflect on how you feel. It is common to feel happier and more relaxed after soaking in some rays, and there is a scientific explanation to back this up. Light from the sun stimulates the release of the hormone serotonin, which increases happiness! Along with serotonin, light also produces the release of melatonin, which helps us naturally go to sleep and wake up at the right time. Although sunlight is needed for us to survive, it is often difficult for us to get the proper amount of light needed. Many of us spend our days inside, and are impacted by the seasons such as winter, where sunlight is sparse. Due to this and our heavy use of technology, our body is often confused by the light signals it receives, straining our ability to get a sound sleep. A study comparing the sleep patterns of employees without office windows to those with windows in their office space showed that those who got sunlight access slept an average of 46 minutes per night and tended to be more physically active and generally happier. Because the wellness of many individuals has been impacted by lack of natural light sources, light therapy methods were created as a solution. These therapy methods mimic the light given from the sun, and offer the same benefits that sunlight brings. This artificial light substitutes regular sunlight that may be difficult to get enough of, and offers all the benefits of the sun’s light without the harmful UV rays. Like the sun, this light improves mental and physical health as it promotes proper sleep cycles and lifts mood by helping your body release happy hormones. Results a study where the impacts of artificial light treatment were analyzed, showed that, in comparison to those who were exposed to 100 lux (a measure of illumination) a day, those exposed to 2500 lux a day reported:
These alternative light producers bring the proper amount of sunlight into your daily life, and can also work around your busy schedule. In the form of lamps, bulbs and boxes, light therapy can be used while you are reading, working, doing chores, or really, doing anything. If you find yourself not getting tired at night, or lacking energy when your alarm sounds in the morning, methods like light therapy can greatly help reset your internal sleep clock. **GIVEAWAY ANNOUNCEMENT** Until October 15, 2018, you can win not only a Light Therapy Lamp, but also a Natural Wake-up Alarm Clock, a Good Morning Snore Solution Value pack AND a $100 Amazon gift card. Win this ultimate Happy Sleep Sweepstake by clicking here. Study referenced: https://doi.org/10.1111/j.1479-8425.2007.00272.x from https://goodmorningsnoresolution.com/blogs/news/how-does-light-help-us-sleep-more-soundly Written by: Michael Todd Sapko MD, PhD What is snoring? Snoring is the sound produced by vibrations of the mouth and throat (upper airway) during sleep. When we sleep, the muscles in the neck relax, and tissue in the throat (pharynx) collapses a bit, blocking airflow from the nose and mouth. Gravity and relaxed muscle tone also cause the tongue to fall into the airway. These tissues impede the flow of air and, as air passes by, the tissues vibrate, causing the snoring sound that everyone has heard. In essence, upper airway constriction during sleep causes snoring. Who snores? Snoring is extremely common. In otherwise healthy people between 30 and 60 years old, 44% of men and 28% of women snore virtually every night. In fact, almost everyone snores occasionally. People of all ages snore, from infants to children to adolescents to middle-aged adults to the elderly. Snoring often begins during adolescence and young adulthood; though snoring may go unnoticed and undiagnosed in this age group if patients sleep alone. This is particularly troubling since the detrimental health effects associated with snoring are cumulative, which means that if they start early and are left untreated, they get worse over time. Therefore, if someone starts to snore as young adult, the problems could magnify by the time they reach middle age. Is snoring a problem? Not everyone who snores has a problem. On the other hand, snoring may be a clue to a severe condition such as sleep-disordered breathing or obstructive sleep apnea. Most sleep researchers agree that the severity of snoring exists on a continuum. On one end of the spectrum is simple snoring, and obstructive sleep apnea is on the other end. In the middle are conditions such as sleep-disordered breathing and upper airway resistance syndrome. While simple snoring does not generally pose an immediate health risk to the patient, it can create substantial problems for the patient's partner. Even simple snoring can be loud, and can prevent the snorer’s partner from getting adequate sleep. In the extreme, snoring has led to physical fights and divorce, according to the Married Couples Sleep Study at Rush University Medical Center. When trying to determine if snoring is a problem for the patient, physicians generally focus on two things: airflow and sleep quality. If the snorer has reasonably good air flow to and from the lungs, snoring is unlikely to be an immediate health problem. When airflow is more restricted, the patient must work harder to keep the airway open. This means breathing harder, coughing, gasping, and waking at night. If too much of this extra work occurs, it interferes with sleep, leading to daytime tiredness and the many other health effects that come with obstructive sleep apnea. I hardly snore…do I have a problem? Unfortunately, the loudness of snoring does not always correlate with airflow. Loud snorers may have reasonably good airflow, while soft snorers may have dangerously low degrees of airflow. Consequently, snorers cannot know if their snoring is a health problem simply by knowing how loudly or softly they snore (especially in younger patients). The only way to know for sure if snoring represents a medical problem is to have a sleep study (i.e. polysomnography). Snoring is a problem that gets worse over time Since snoring exists on a spectrum, from innocuous snoring to dangerous snoring, all snorers are at some risk of having problem snoring—if not currently, than in the future. Unfortunately for people who snore, the snoring spectrum is tilted toward increasing danger. Stated another way, simple snoring tends to become mild obstructive sleep apnea and mild obstructive sleep apnea tends to become severe obstructive sleep apnea. This worsening can happen quite quickly. Pendlebury and colleagues found that untreated sleep apnea could get substantially worse in as little as 17 months. While weight gain can be a reason for worsening sleep apnea, the Pendlebury group found that weight was not always a factor, i.e., sleep apnea got worse even in people who maintained the same weight. Moreover, this progression can happen in people of all ages. In a study of 70 children aged 6 to 13 years old diagnosed with primary snoring, 37.1% had progressed to obstructive sleep apnea over a four-year period. The consequences of problem snoring Large epidemiologic studies suggest that snoring may be related to high blood pressure, cardiovascular disease (e.g. atherosclerosis, heart attack), and cerebrovascular disease (e.g. stroke). Norton and Dunn showed that in over 2000 people surveyed, snoring was associated with high blood pressure, heart disease, diabetes, and daytime sleepiness, among other problems. The risk of developing these conditions was higher as snorers got older. In a larger epidemiological study (~3000 patients), researchers found that snoring increased the risk of cardiovascular disease and stroke, each by 1.6-fold. Snorers relative risk of ischemic heart disease (narrowing of coronary arteries) was 1.9 times that of non-snorers.18 Gislason and co-authors showed that the risk of high blood pressure and daytime sleepiness in women who snore was similar to that in men who snore—and higher than in people who do not snore. While the effects of snoring get worse with age, young people are not immune to the health effects of snoring. Snoring appears to hit men under the age of 40 particularly hard. The rate of high blood pressure in snorers under the age of 40 is much higher than in non-snorers of the same age. In other words, problem snoring increases the risk of blood pressure in men, but substantially increases that risk in young men. Young women are at risk as well, even if they are soft snorers (which women tend to be). Dunai and colleagues showed that women of all ages who were quiet snorers were significantly more likely to have high blood pressure and experience a heart attack than non-snorers. Importantly, the more that snoring interfered with breathing in young women, the higher risk of high blood pressure and heart attack. Why snoring is a problem in young adults There are five main reasons why snoring is a serious issue for young adults.
What can I do? The first step is to determine whether you have problem snoring. When physicians try to determine if snoring is problematic, they consider several questions including:
Snoring that happens most nights of the week, even when the snorer does not use alcohol or sedatives, is at least simple snoring. While only a medical professional can diagnose it, problem snoring is snoring that significantly affects you and/or your partner. If snoring is affecting your partner—but not necessarily affecting your breathing or sleep—it can still be a significant issue that demands attention. If the snoring disturbs sleep and leads to daytime sleepiness, it is almost certainly problem snoring. Lastly, coughing, waking at night gasping for air, substantial daytime sleepiness, and stretches of time in which breathing stops could indicate obstructive sleep apnea. If you suspect you have obstructive sleep apnea, talk to a medical professional about it. If you suspect you have problem snoring, there are several possible treatments. Most people with problem snoring pursue one or more of these treatments. Weight loss - Snoring is often associated with excess body weight. Conversely, losing weight can help reduce snoring. It is important to note, however, that people of normal weight snore as well, so weight loss is unlikely to be helpful in normal weight snorers. Tobacco and alcohol cessation – Smoking and alcohol make snoring worse, and tend to make it more dangerous. As such, quitting smoking and not drinking/drinking in moderation may help. Side-sleeping – Most snoring occurs when the snorer is lying his or her back, and rarely occurs when the person sleeping on his or her side. Posture alarms, special sleep shirts, and side-sleeping pillows help encourage people to sleep on their sides instead of their backs. While this therapy makes sense and can work for some people, the scientific evidence to support them is relatively weak. Therapies that open the nasal passages – When airflow through the nose is reduced and leads to snoring, nasal decongestants, steroid nasal sprays, and/or nasal dilators may help. This is especially true for people who have seasonal allergies and/or chronic inflammation of the sinuses. While structures in the back of the throat and tongue are responsible for most snoring, improving airflow through the nose can help in some cases. Notably, nasal surgery to treat snoring is rarely effective and is associated with risk. Oral appliances – Oral appliances held in the mouth during sleep can decrease snoring. The two main types of oral devices are tongue-retaining devices and mandibular advancement devices. Tongue-retaining devices pull the tongue forward slightly and out of the airway. This is especially useful for patients who sleep on their backs, since gravity pulls the tongue down and into the airway. Mandibular advancement devices, on the other hand, hold the lower jaw forward and keep the throat from partially collapsing during sleep. When used properly, oral anti-snore devices are a highly effective treatment for snoring. The American Academy of Sleep Medicine and American Academy of Dental Sleep Medicine Clinical Practice “recommend that sleep physicians prescribe oral appliances, rather than no therapy, for adult patients who request treatment of primary snoring (without obstructive sleep apnea).” Continuous positive airway pressure (CPAP) – CPAP significantly reduces snoring by using constant air pressure to keep the airway open. Unfortunately, most insurance companies do not cover the cost of CPAP for snorers who do not also have obstructive sleep apnea. Thus, people without sleep apnea who snore may not be eligible for CPAP device or supply reimbursement, which could run into the thousands of dollars. Interestingly, patients also tend to prefer oral appliances over CPAP for treating snoring alone. Researchers compared the use of oral appliances versus CPAP (three months each) in people who snored. While both the oral appliance and CPAP device significantly reduced snoring, most patients preferred the oral appliance over CPAP because the oral appliances were more convenient (i.e., the oral appliance included fewer supplies, did not require mask, did not impede movement during sleep, etc.). Summary Snoring can be a problem regardless of age. In fact, snoring is a particular problem for young adults because it tends to go unrecognized and undiagnosed. The health problems associated with snoring tend to increase over time. If left untreated, snoring as a young adult can cause health problems such as high blood pressure and heart disease. Weight loss, smoking cessation, and alcohol reduction are conservative measures that can reduce snoring. Oral appliances such as tongue-retaining devices may be the optimal treatment for snoring because oral appliances effectively reduce snoring and are preferred by patients over other snoring treatments, such as CPAP. Indeed, the American Academy of Sleep Medicine and American Academy of Dental Sleep Medicine Clinical Practice specifically recommends oral appliances to treat adult patients with primary snoring. References
from https://goodmorningsnoresolution.com/blogs/news/snoring-in-young-adults-recognizing-the-risk Snoring is often viewed as an issue for older individuals, and many snoring treatments focus on helping that demographic. In reality, snoring is more common in younger adults than realized, demonstrating the need to shift away from the idea that snoring only affects older people. Because snoring research tends to focus on older individuals, there are few studies looking at snoring in young adults specifically. Although, the limited data available does show that a large percentage of young adults struggle with snoring. A survey which evaluated the sleeping habits of almost 3,000 students aged 18-25 years had 30% report being snorers! That is a significant percentage, but how does this play a role in the daily lives of young adults? Continue to find out how excessive sleepiness caused by sleep disturbances can impact young adults cognitive, emotional and physical wellbeing. Cognitive Impacts Sleep disturbances like snoring are shown to impact the ability to perform well academically, which poses as an issue for many young adults who attend post-secondary institutions. A study which examined this relationship illustrated that 30% of those who screened positive for obstructive sleep apnea were at risk for academic failure. This study also discovered that students classified as snorers more frequently failed examinations in comparison to non-snorers. It has also been found that young adults who sleep for shorter periods of time also report significantly lower GPAs than their same peers who sleep more. This goes to show the great impact sleep has on academic success, proving the importance of snoring solutions that are tailored towards young adults. Emotional Impacts Proper sleep also encourages positive mental health and mood. Snoring is said to cause irregular sleep schedules, increasing the odds of experiencing depressive symptoms. A restful snore-free sleep helps achieve a healthy mental state, which can decrease factors that commonly cause snoring in the first place, such as the use of alcohol. Looking at a sample of those who seek medical assistance for sleep problems, it was found that 40% have a mental health disorder. Left untreated, a lack of sleep can have serious impacts on mental health, and there is shown to be a strong correlation between lack of sleep and a greater risk of suicidal ideation, planning and attempt. The proper amount of REM sleep, however, supports the regulation of emotions and rational decision making. Physical Impacts Combating snoring in young adults may also decrease the amount of sleep-related vehicle crashes observed commonly within a specific age group. Studies have shown that those between 16 and 29 years of age are more likely to be involved in crashes caused by the driver falling asleep at the wheel. Even 1-2 more hours of sleep can significantly decrease the risk of a sleep-related car accident. This once again demonstrates the importance of getting a full night of uninterrupted quality sleep. Although many older adults do struggle with snoring, the issue is prevalent in younger adults as well. As a significant percentage of this demographic experience snoring, a solution such as an anti-snoring mouthpiece tailored to young adults can help those finally achieve the sleep they need to successfully perform in all aspects of life. from https://goodmorningsnoresolution.com/blogs/news/how-does-snoring-impact-young-adults Transitioning from long summer nights to early school mornings can be challenging for everyone in the family. Here are some tips (and a special discount) to help make the change a bit easier: 1. Limiting Technology As screens are shown to impact one's ability to fall asleep, limiting use before bed will allow for a much needed night’s rest before school. Also, since the use of smartphones and tablets are not often allowed during class time, getting into the routine of having some technology-free time will help this transition. Using alarm clocks and having a dedicated family charging space within the house are some ways to make this rule work. 2. Easing Anxiety Stress can run high as it is the beginning of a new schedule for both children and parents. Ensuring that proper coping methods will allow for a less anxious transition back to school. For parents, communicate with your kids about their possible worries starting the new year, and help them make plans in case they occur. For those going back to school, increasing self-care measures such as meditation and mindfulness will help get you in a positive mindset for class. 3. Preparing Ahead Another way to decrease stress and save on sleep is to save the least amount of things to do for the morning of school. Packing lunch, planning breakfast and choosing outfits the night before will help the next morning go smoothly and provide motivation for the day ahead. 4. Altering Sleep Schedules As summer can be a time of later nights and daily naps, going back to school can be a shock. If you are going back to school, change your sleep schedule so you wake up at the same time you would for class -- even before the first day back. If you have school-aged kids, account for the amount of sleep needed for your child and change bedtimes accordingly. As for teenagers, communicating about what their sleep schedule will look like provides a space for understanding and a healthy sleep goal to follow. To get you and your family back into the school routine, we are offering 20% off all purchases when you use code SCHOOL20 at checkout! [Promo until August 17th, 2019 - 11:59pm mst.] from https://goodmorningsnoresolution.com/blogs/news/4-tips-to-getting-back-into-the-school-routine 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. from https://goodmorningsnoresolution.com/blogs/news/tips-for-sleeping-on-a-flight |
ABOUT USGood Morning Snore Solution® is a new, revolutionary stop snoring mouthpiece developed by top sleep disorder medical professionals. This stop-snore solution uses simple tongue displacement technology to cure your snoring problem more effectively and comfortably than conventional jaw displacement devices, anti-snore mouth guards, stop-snore chin straps or snore pillows. ArchivesNo Archives Categories |