If you snore, get an anti snoring pillow!
If your mattress is 8-10 years old it’s probably time to get a new one. Over 70% of people surveyed said they slept much better on their new mattress than on their old one.
If you’re a “hot” sleeper a Memory Foam mattress may not be right for you. The foam is temperature dependent. It can get hard in a cold bedroom and if you’re a hot sleeper it can make you hotter.
If you sleep on your back using two pillows can cause your upper back to curve, putting a strain on your neck and back. Consider a wedge to put your pillow on.
If you suffer from acid reflux, try elevating your head by placing blocks under the top of the bed and sleeping on your left side.
Taking a magnesium supplement has been shown to help reduce the symptoms of insomnia by inflammatory stress. 100-200 Milligrams a day may help you sleep. I have personally found that taking Magnesium helps reduce the terrible symptoms of Restless Leg Syndrome as well.
If you’re allergic to mold don’t use a humidifier. They increase humidity which promotes mold growth and dust mites.
If you use a nightlight choose a “low blue” one. Night lights with a blue or green tint can effect your production of Melatonin, making it difficult to sleep.
Rather than watching TV before bed, which sends an alert signal to the brain, try reading a book.
Keep your room dark! Try using black out drapes or shades, extending the several inches past the width of the window.
Sleeping in a cooler room will help decrease your core temperature, which helps you sleep.
Another way to reduce your core temperature is to take a hot bath a half hour or so before bed time.
If you take a pain reliever before bed be sure to check the label to be sure caffeine is not one of the active ingredients.
Oral and nasal decongestants can increase your heart rate making it hard to sleep. Consider a saline spray or wash instead.
(This information is not intended to be medical advise)