SLIDESHOW
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How to Get Your Best
Sleep Ever ( courtecy;- webMD )
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Bed Basics: How to Get Your Best Sleep
Ever
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To Bed With You
You may know how
important a consistent bedtime and exercise routine are for a good night’s
sleep. Maybe you have your alcohol and caffeine use down to a science, too. But
what happens when you actually get to bed? What else can help you sleep better?
Try these tips and tricks.
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Get the Right Mattress for You
There are several types.
Whether you have back pain, night sweats, sleep apnea, or you just want a good
night’s sleep, there's not just one perfect choice. Your mattress should be
firm enough to support your back and sleep position, but soft enough to fit the
shape of your body.
This isn't always easy to
figure out. Some stores will let you test a mattress for several weeks and
change it out if you’re not comfortable.
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Innerspring Mattresses
This is the most common
type. It uses from 300 to more than 1,000 springs covered in cushioning. These
mattresses can be hard or soft, depending on what they're made of. Some say the
more coils, the better. Experts believe once you have 400 coils, more doesn't
make a big difference. If you’re overweight, you may get out of bed easier with
this type of mattress. But they work well for most people.
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Memory Foam Mattresses
These mold to the
contours of your body. They may be especially good if you have muscle or joint
pain, or other conditions that make it hard for you to get comfortable. But
they make some people too warm. So they may not be a good choice if you heat up
a lot when you sleep. If you check one out, pay attention to the smell. Some
people don't like the odor that can come from the chemicals in the foam.
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Air Mattresses
We don't mean the kind
you store in the closet and blow up for out-of-town guests. This is a high-end
mattress with air chambers that adjust for firmness and custom support. Your
sleep partner can personalize their side of the bed without affecting yours. They're
mechanical, so check some online reviews to make sure you get one that's
dependable.
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Pick the Right Sheets
Look for cotton or linen
with a thread count between 200 and 400. That'll make it likely that they're
soft and breathable. Higher counts can trap heat and moisture. Even
polyester/cotton blends won’t keep you as cool and dry.
Cottons with longer
fibers like pima and Egyptian typically wear best. You won’t know what any
sheets feel like until you wash them a few times.
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Wash Your Sheets Often
The smell of fresh, clean
sheets may actually help you sleep better. Wash them at least once a week. Use
medium or low heat to dry them, and skip the fabric softener so they'll last
longer. Don’t forget the pillowcases. They take in lots of oils and sweat from
your face.
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Choose the Pillow for You
The wrong one can’t just
rob you of sleep, it can cause neck pain, numbness, and headaches. A good one
keeps its shape and supports your sleep position so your head isn’t too far
forward or back.
If yours doesn’t spring
back into shape after you fold it in half, it’s probably time for a new one.
Replace it every 18 months or so because it can trap mold, pollen, and dust
mites that can make you sick or cause allergies.
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Make Your Bed!
Sounds crazy, but if you
do, you’ll be more likely to get a good night’s sleep. Scientists don’t know
why, but it may be that it simply makes you feel good about where you take your
nightly rest. A clean bedroom may help, too. No word on whether you have to
clean it yourself, though.
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Try White Noise
The consistent hum of an
air conditioner, fan, or even a long rain can mask sounds that may wake you,
like conversation and slamming doors. You can also get machines or phone apps
that make white noise of your choice.
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If You Sleep on Your Belly
You may toss and turn
more to get comfortable, which means you probably won’t sleep as well. Sleeping
that way can also strain your neck and lower back. But it’s not always easy to
change positions. If you already sleep like this, it helps to use a very soft
or thin pillow -- or none at all -- to keep your neck from hurting.
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If You Sleep On Your Back
It can make snoring
worse, and it's hard on your back. That position can also contribute to sleep
apnea, a serious condition where your snoring interrupts your breathing.
Putting a pillow or
rolled-up towel under your knees can help keep the natural curve of your spine.
For your head, you may need a thinner pillow that’s slightly thicker at the
bottom so it supports your neck. Memory foam pillows work well because they mold
to your shape.
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If You Sleep on Your Side
You’re less likely to
snore or have back pain. You also have better odds of all-night sleep, and it’s
better if you have a bad back, too. All “side sleep” positions are good, but
the fetal position, with your knees bent slightly toward your chest, seems to
be best. It can help to use a large, firm pillow to bridge the distance from
your ear to your shoulder. Another pillow between your legs can help keep your
spine in line, as well.
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If You're Pregnant
It’s usually more
comfortable and healthy for you and your baby if you sleep on your side. The
left side is better, because it gets more blood and nutrients to your baby. But
don’t worry if you wake in another position. It can help to put a pillow under your
belly and between your legs to support your weight.
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What to Wear?
Consider fabric. Cotton
is breathable and soft, but it may not keep you warm enough. Flannel is warmer,
but it may make you too hot in the summer. Silk is expensive and hard to clean.
A looser fit is best.
If your feet get cold,
which can be bad for sleep, wear socks. But ones that are too thick can heat up
your whole body. If you do get too hot, try sleeping naked. It can keep you
cool and lead to longer, deeper sleep.
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This tool does not provide medical advice.
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