Tips to sleep better every night

Sleep is really important for each of us, from the elderly, young children, pregnant women. For each specific case are the best way to sleep, but they are divided into the following way. Read more how make good night sleep at here: https://sidesleeperreviews.com/

Set a sleep schedule—and stick with it  
If you do only one thing to improve your sleep, this is it, says Dr. Breus: Go to bed at the same time every night and get up at the same time every morning—even on weekends. A regular sleep routine keeps your biological clock steady so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up
Keep a sleep diary  
To help you understand how your habits affect your rest, track your sleep every day for at least 2 weeks. Write down not only what’s obviously sleep related—what time you go to bed, how long it takes you to fall asleep, how many times you wake up during the night, how you feel in the morning—but also factors like what you ate close to bedtime and what exercise you got. Comparing your daily activities with your nightly sleep patterns can show you where you need to make changes.
Stop smoking  
Reason number 1,001: Nicotine is a stimulant, so it prevents you from falling asleep. Plus, many smokers experience withdrawal pangs at night. Smokers are 4 times more likely not to feel as well rested after a night’s sleep than nonsmokers, studies show, and smoking exacerbates sleep apnea and other breathing disorders, which can also stop you from getting a good night’s rest. Don’t worry that quitting will keep you up nights too: That effect passes in about 3 nights, says Lisa Shives, MD.
Review your medications  
Beta-blockers (prescribed for high blood pressure) may cause insomnia; so can SSRIs (a class of antidepressants that includes Prozac and Zoloft). And that’s just the beginning. Write down every drug and supplement you take, and have your doctor evaluate how they may be affecting your sleep.
Exercise, but not within 4 hours of bedtime  
Working out—especially cardio—improves the length and quality of your sleep, says Dr. Shives. That said, 30 minutes of vigorous aerobic exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin, so then you’ll get drowsy.
Cut caffeine after 2 pm  
That means coffee, tea, and cola. Caffeine is a stimulant that stays in your system for about 8 hours, so if you have a cappuccino after dinner, come bedtime, it’ll either prevent your brain from entering deep sleep or stop you from falling asleep altogether.
Write down your woes  
“The number one sleep complaint I hear? ‘I can’t turn off my mind,’ ” says Dr. Breus. To quiet that wakeful worrying, every night jot down your top concerns—say, I have to call my insurer to dispute that denied claim, which will take forever, and how can I spend all that time on the phone when work is so busy? Then write down the steps you can take to solve the problem—I’m going to look up the numbers before breakfast, refuse to stay on hold for more than three minutes, and send e-mails tomorrow night if I can’t get through—or even I can’t do anything about this tonight, so I’ll worry about it tomorrow. Once your concerns are converted into some kind of action plan, you’ll rest easier.
Take time to wind down  
“Sleep is not an on-off switch,” says Dr. Breus. “It’s more like slowly easing your foot off the gas.” Give your body time to transition from your active day to bedtime drowsiness by setting a timer for an hour before bed and divvying up the time as follows:
First 20 minutes: Prep for tomorrow (pack your bag, set out your clothes).
Next 20: Take care of personal hygiene (brush your teeth, moisturize your face).
Last 20: Relax in bed, reading with a small, low-wattage book light or practicing deep breathing.
Sip milk, not a martini  
A few hours after drinking, alcohol levels in your blood start to drop, which signals your body to wake up. It takes an average person about an hour to metabolize one drink, so if you have two glasses of wine with dinner, finish your last sip at least 2 hours before bed.
Snack on cheese and crackers  
The ideal nighttime nosh combines carbohydrates and either calcium or a protein that contains the amino acid tryptophan—studies show that both of these combos boost serotonin, a naturally occurring brain chemical that helps you feel calm. Enjoy your snack about an hour before bedtime so that the amino acids have time to reach your brain.
Some good choices:
1 piece of whole grain toast with a slice of low-fat cheese or turkey
Banana with 1 teaspoon of peanut butter
Whole grain cereal and fat-free milk
Fruit and low-fat yogurt

Safety tips for buying pillow newborn

During pregnancy and after the baby is born, you always need the requisites for nurturing the baby. An indispensable for the baby that is the best side sleeper pillow.

To have a deep sleep little and really comfortable, the pillows are items play a role of paramount importance. But it's just a little furniture but it has a certain influence on the health and development of the child if the parents do not know how to choose the pillow for babies.  

Children under 3 months of age should not lay the pillow

The pediatricians that infants don't need to lie at this first dimension by pillow baby is equivalent to the width of the chest. Take a pillow for children using soft towel around 1 mm or put up a baby mattress just enough softness to older had those deep sleep. Parents should let the baby lie pillow when your baby is about 3 months old because when that baby's collar bone is also quite sturdy and the baby also has learned how to control his neck vertebrae.  

Select size pillows

When choosing to buy the pillow the parents should pay attention to the width, length, thickness as well as material pillows, pillowcases. Knee agony should not be too wide, just select the first child just enough to avoid inhalation. Do not choose too high or too low because the pillow will cause impacts on the respiratory system and the process of blood circulation in the neck, causing the children to sleep. About the width, just by a little bit or larger than the length of the shoulder. About the thickness of about 1-2 cm for the babies under 4 months of age, 3-4 cm for babies 6 months of age and 3-9 cm for babies from 3 years of age.  

Select pillow material

Pillow covers pillows, intestines with soft material is first interested in scroll select pillow for your child. Today, the bowel material pillows are very diverse, from the natural materials to artificial fibres, so parents should choose the prestigious quality brand to secure safety for health for our children. The parents should choose light pillow, gut ventilation, easy to dry to for regular washing, cleaning the intestine pillow. But the parents also shouldn't choose the intestine too soft pillows to the point when the child is older, permanently stuck down pillows. Need to choose the intestine pillow firmness and moderately. Because the hard pillows will not good for the child's skull, still soft and stuck too close to the nose may cause suffocation, baby. Especially the baby was, when baby face down then it will be very hard to flip back to the baby and the baby being choked ability is very high.  

Placing pillows for babies

According to experts, the most recent of knee deep towards the back, shoulder, neck collar slightly with stomping strides, heads off after 10-15 degrees will give the child lying most pleasant and safest. In addition, absolutely not recommended for older adults because the knee is easy lamb choked and weak head when sleeping and don't use too much bedding, or the shield software in baby bedding, baby quờ accidentally by if hand, screw in the face will risk causing him difficulty breathing. When buying pillows for children, parents, please lie factor "cute" of pillows to the side that focuses on the width, length, thickness as well as material knee to choose the best pillow for baby.

A Guide To Your New Mattress

A new mattress will improve your health, body and of course, your sleep again. but there are a few things you need to do before you can jump in to bed. Here are a few steps to take to ensure that you get the most out of your mattress.

You just bought a new memory foam mattress. It will be delivered rolled up, allowing for the cost of storing and shipping cheaper than a traditional mattress, help you save money! Once you have a mattress in the bedroom, unzipped the mattress (safely remove packages), allowing it to uncurl and it lies flat, ideally on top of a bed suitable base. Allow mattresses your breath.

Allow Your Mattress To Breathe

The mattress will need around 4 – 6 hours to fully expand from being tightly rolled up. This process will be faster if the room is warm, as memory foam responds to heat and the material will become more pliable. The mattress may well have been stored in a cooler environment, so this time period will allow the mattress to warm and soften all the way through.
New foam mattresses some time give off a harmless odour when first opened; this will subside in the first few hours and become undetectable to most people after a few days or occasionally up to a week. You may want to leave a door or window open to allow fresh air into the room.

Make Your Bed

Once your mattress has been allowed to fully expand, you can make up your bed and use your new mattress as normal. You will not need to do anything to break your new mattress in apart from sleep in it as you normally would. If memory foam is unfamiliar to you it might just seem a little firmer than the mattress you were used to. Don’t worry, your body will just need some time to adjust to the additional support that it provides; some people can experience mild aches and pains, as with any with any new mattress, but this should subside quickly.

Try It Out

The mattress will also soften, particularly within the first two weeks of use. For this reason we recommend that you sleep on your mattress for at least a month before drawing any conclusions as to whether it is suitable. There will also be a very gradual, natural softening over the course of its lifetime, with a typical softening of up to 20% in the first twelve months.
Don’t forget that with Memory Foam Warehouse you get a 60-night trial*, so if your new Memory Foam Mattress doesn’t feel right for you then you can exchange it for one of equivalent or higher value!