Follow These Tips to Fight Insomnia

It’s 2 am, and you’re still awake. You try your best to fall asleep, but you simply cannot. An hour later, you’re still wide awake. You stare at the clock and wonder if it would be okay to just get up and prepare for your 7 am family trip. Once again, you lose the battle, and insomnia eats you up.

Insomnia refers to the inability to fall asleep or to stay asleep the whole night. People who suffer from insomnia have problems functioning properly in the daytime. It’s as if their body clock is screwed. It’s an endless process that can change the whole course of your life. As such, it is important to find ways to fight it.

1. Learn to meditate.


You can take sleeping pills, or you can start to do something natural, like meditation. Regular meditation will give you inner peace and positive and light feeling. No, you don’t have to chant, you only need to clear your mind of clutter and think of absolutely nothing. Meditation will help make you feel good all over, and you will radiate because this good feeling will embrace the whole of you. Because you are now more relaxed, you will be able to sleep better.

2. Sleep somewhere else for a change of environment and scenery.


For some people, insomnia can be all about familiarity. You may be too familiar and comfortable already in your bed and bedroom. If you move to another room or even to the living room and sleep on the couch, you’ll find out that you’re better able to sleep there.

3. Practice deep breathing.


No, this is not similar to meditation. Deep breathing is simply closing your eyes and breathing in and out for a couple of minutes. As you breathe out, you count until you reach 10. If you don’t feel relaxed yet, go back to one and start again. This is actually part of the cool down routine in a yoga practice. Once you get used to it, you’ll feel totally calm and relaxed. Pretty soon, you’ll find yourself drifting off to dreamland.

4. Exercise or perform any physical activity that will get you tired.


Exercise late in the afternoon, just as the day is turning into night. After your workout, avoid drinking caffeinated beverages like tea and coffee. Instead of playing on your mobile phone or tablet, do some reading. Once your eyes get tired and heavy, you’ll find it easy to fall asleep.



What are the Best Pillows for Neck Pain?

One of the major reasons why we sometimes wake up with neck pains is our pillow. The wrong pillow. This is a big factor because it is something that is often taken for granted. It is important to use the right pillow if you want to keep your neck safe. The best neck pillow is the one that aligns your spine. This pillow follows the natural form of your spine. There are different types of pillows that you can use keep your neck in the perfect position. Here are some of them:

1. The COOP Home Good Memory Foam Pillow with Bamboo Cover


This pillow can be bought on Amazon. Made of 60% polyester and 40% bamboo, this pillow is flexible and is not only good for the neck but for a variety of sleeping positions as well. It is hypoallergenic and does not contain dangerous materials. Its foam is not hard, but it’s not too soft either. It’s just the right kind of foamy comfort.

2. Contour Memory Foam Pillows from Sleep Innovations


This is a therapeutic pillow that has a spine alignment support. As such, you are sure that you won’t experience neck pains when using this pillow. Apart from the spine alignment support, this Memory Foam pillow boasts of an orthopaedic design that is good for the spine, prevents snoring, and stress. Additionally, you’ll also experience an improvement in your blood circulation. Like the first pillow, this one is hypoallergenic, so you don’t have to worry about sneezing and other allergic reactions to foam.

3. Smarter Rest Memory Foam Pillows


This is the kind of pillow that holds or hugs your body, so that you are comfortable when sleeping. It’s like it is wrapped around your body, supporting it. As such, it is a pillow perfect for the spine because of the support it offers. The Smarter Rest Memory Foam Pillow is made of 80% cotton and 20% polyester. It takes on the shape of an outward convex. It also has a curve. These are the characteristics needed for a good neck pillow. So far, it is the only one in the list with specific features intended for the neck.


Things You Can Do to Prevent Neck Pain

At some point in your life, you may have experienced waking up with neck pain. For some of us, the pain can be a result of an injury from years ago. But for most people, neck pains are a result of muscle strain or muscle spasm, among others. Sometimes, it can be because of a pulled muscle. Whether your neck pain is from an injury or because of a pulled muscle, there are things you can do to prevent neck pain. Here are some of them:

1. Change your pillow.


Sometimes, we develop neck pains because we’re using the wrong pillow. If you do not feel comfortable with your pillow, chances are you really are not. The best pillow for the neck (especially for those with postural and back problems) is one that naturally aligns your cervical spine. Change your pillow the minute you start feeling uncomfortable and restless, and right after your neck starts to ache.

2. As much as possible, sleep on your back.


If you sleep on your back, your spine is properly positioned and supported. Therefore, it can rest well. If you ca, place one pillow each under your arms. If you are not comfortable sleeping on a flat bed (no head pillows), slightly incline your head on your pillow. Do not sleep on your side if you do not want to wake up with terrible neck pain.

3. Find time to exercise.


It is important to stretch your neck from time-to-time. Therefore, you need to schedule a regular workout. A little yoga will do, especially some neck stretches. Regular physical activity will keep your muscles strong and healthy. There are also neck strengthening exercises that you can use and follow.

4. Drink a lot of water.


Drinking a lot of water will help keep the discs strong and well-hydrated. So, whatever it is you are doing, always have some water with you. Bring a small water bottle wherever you go. During meals, be sure to drink at least three glasses of water. To make sure that you don’t forget to drink water, set up an alarm or a reminder on your phone.