Insomnia is a sleep disorder in which you have difficulties falling and/or remaining asleep. The condition can be short-term and self-limiting or can last a long time . It may also come and go intermittently. Here are some tips to get the best sleep you can – they are an add-on to our topics on sleep:

Mattresses With innersprings

What matters here is the type : of what they are made, and how sturdy it is. This type uses 500 – 1000 springs with covering cushions. Generally the more coils the better, but not always. The type they are made of and their sturdiness are more important

Memory Foam Type of Mattress

These mattresses can change shape and contour to mold to your body. People with muscle or bone aches benefit the most from them and get more comfortable sleep. Their negative side is that people can feel too warm in hot weathers. If you heat up a lot during your sleep you will not find them a good option. If you want one, make sure to smell it. The chemicals in the foam have some specific odor and not many people like it.

Air Mattresses

Please note this is not the type you keep in store and blow it up for your guests. This is one with chambers of air that adjust for firmness and support. It is like the type they use in hospitals for people with bed sores. The bed partner can adjust his/her side of the mattress without affecting yours. There a re a lot of types and you have to check online reviews before you buy one.

Sheets

Pick the right sheets for your bed; linen or cotton. You have to check the thread count. It ought to be between two hundred and 400 hundred threads. That ensures that they are both soft and air-penetrable suitable for breathing. Higher thread counts can trap heat inside and make it hotter and more moist. Before you wash your sheets a few times you will never be able to know what they feel. Cottons such as prima and Egyptian with long fibers are good ones.

Wash Sheets Frequently

It will help you sleep better if the smell of your sheet is that of fresh and clean one. You may need to wash them at least once weekly. In order to dry them off use low or medium heat. For them to last longer try to skip softeners. You also need to wash the pillow-cases because they absorb a lot of oils and sweat from your head and face.

Pick The Right Pillow

If your pillow is not fitting you well, it will disturb your sleep and cause you some neck pain and headaches. A good pillow is supposed to maintain its shape and supports your head well during sleep so it is not too much extended backward or flexed forward. Try to fold it in half, it is expected to bounce back into shape. If not, then it is already bad and it is time now to buy another one. It is advisable to replace it every one and half years. Old pillows can trap a lot of dust, molds , mites and pollen that can lead to allergies and some illnesses.

Take Care of The Bed

No one knows why this helps, but researchers found out that making up you bed help you sleep better. It could be that it makes you feel good about the place you are going to rest in. clean your bedroom too or get it cleaned.

Control Noise

Conversations and doors creaking can keep you awake. You can choose to mask them away by the hum of a fan or an AC. Even the continuous rain sound can help. You may install some phone app that can generate a white noise of your choice.

On-Belly sleeper

Sleeping on your belly can cause you to move a lot and this may disturb your sleep quality. It can also put a lot of strain on your neck and lower back. But if you are used to sleep on belly it won’t be easy to change.

So choose your pillow to be soft and thin. Or just don’t use one. This is going to prevent your neck strains and hurt

On-Back Sleeper

Sleeping on the back can worsen snoring and make pains to the back. If you have a sleep apnea you have to avoid this position if you can. Sleep apnea is serious because breathing is interrupted many times during the night.

If you are an on-back sleeper, put a pillow under your knees or roll up a towel so you keep the natural curve of the spinal cord. Put a thin pillow under your head which is thicker at the bottom for proper support of your neck. In this position, memory foam pillows are useful because they mold to conform of the contours of your neck and head

On-Side Sleeper

If you sleep on your side you are less probable to snore and less likely to have a lower back pain. Your chances to have a good night sleep are better than on-back or -belly sleepers. You may have to choose this position if your back is bad. All on-side sleep positions are good but researchers believe the fetal position is the best. In this position the knees are flexed slightly towards the chest. It allows for the use of a large, firm pillow to bridge the gap between the shoulder and the ear to keep the neck in line. Another one between the legs will align the spine.

Pregnancy

On-side position is the healthiest one for you and your baby if you are a pregnant woman. The left side is better than the right because it facilitates the blood flow to the placenta and deliver necessary nutrients to the baby. Don’t worry if wake in a different position as long as you start with on-side position. In order to support your weight, put a pillow under the belly and between the legs.

Clothes to Wear

Consider fabric and use loosely fitting ones. Cotton may not be a good choice in winter because it won’t warm you, and flannel may make you too hot in summer. Silk is costly and difficult to wash.

You may wear thin socks to keep your feet from getting cold. If it is too hot you may consider sleeping with minimal wear or even naked. This can keep you cool and give you a better sleep