Tips To Getting Better Sleep

Ladies Home Journal has some surprisingly simple natural sleep solutions and stop by to share.

SURPRISINGLY SIMPLE NATURAL SOLUTIONS

- Soak Up Morning Sunshine between 6-8AM.
- Exercise Early in the Evening between 5-7PM.
- Dim the Lights at Night starting at 7-8PM; avoiding using the computer close to bedtime, too!

MORE INFO AFTER THE JUMP...

- Cover Your Clock because even that little bit of light can signal your brain that it’s time to get up.
- Try a Sleep Herb such as Valerian.
- Perfume Your Pillow with lavender oil.
- Relax in the Tub to relax tired muscles and shift your body temperature, a natural cue it’s time for shut-eye.

YOUR ANTI-INSOMNIA KIT

Prepare for a 3AM-can’t-stay-asleep-moment with relaxing activities to help lull you back to snoozeville.

Simple sewing or crafts project, especially knitting or needlepoint
A journal or notebook with pen
Crossword puzzles and pencil
Magazines or a book that is pleasant but not a page-turner
Soft, new age-type music and headphones.
Back-and-forth movements help trigger neuron-controls for sleep.

THE PILLOW OF YOUR DREAMS

To avoid back or neck pain, elevate your head only one pillow high—firm enough to hold your head and neck in alignment with your spine.

Feathers, Fiberfill or Foam?

Feathers: For more support, choose a mix of down and feathers or all feathers (firmest). Goose feathers are almost as fluffy as down, with curved quills that add spring; duck features cost less but are less buoyant.

Fiberfill: This polyester product is soft and moderately priced but may lump during laundering.

Foam: This makes the firmest pillow and comes in various shapes to cradle your head and neck. “Memory” foam molds to the shape of your head for extra comfort.

Allergies?

“Hypoallergenic” synthetic pillows may not be the best choice—unless you’re allergic to feathers. Studies show that feather pillows offer better protection from dust mites and pet allergens than synthetics do.

Firm or Soft?

Back Sleeper: Medium-firm pillows bolster your neck without flexing your head forward.
Side: Thick, firm pillows give the best support.
Stomach: Softer, flatter pillows prevent back strain.

Pillows for Special Situations

Heartburn: Wedge-shape slanted cushions raise the esophagus higher than the stomach, preventing the upward flow of stomach acid that causes this problem when you lie flat.

Hot Flashes: Choose a pillow that dispels heat; these brands usually have cool or chill in the name.