An increasing number of Americans suffer from insomnia or sleeping disorders, and the total number stresses the need to take this problem seriously. An eight-hour sleep is mandatory for an individual’s proper physical and mental well-being, and any disruption to this cycle ramifies the wear and tear of the body. Proper sleep is essential for the prudent functioning of the body, as while sleeping, your body and mind get a chance to repair and recharge themselves for the coming day.

There are medicines and medical treatments available to combat insomnia. Still, in most cases, small changes in the nightwear patterns, eating habits, lifestyle, and bedroom décor can go a long way.

This blog discusses minor changes that can cast major positive effects on your sleeping patterns.

Fixed Sleeping Time

If you have fluctuating sleeping time regularly, there are higher chances of insomnia. If your brain is not trained to fall asleep at a particular time, it will never know when is the right time to sleep. A natural clock in your brain indicates sleep time to the body, so the body can relax and easily fall asleep. However, if your brain cannot fall asleep at a particular time every night, this natural clock will be confused to send the right signals to the body. As a result, you constantly turn and toss on the bed and cannot immediately fall asleep after you hit the bed.

Thus, have a set time to sleep every night, and see how a few weeks later, the time required to fall asleep reduces to half.

Limiting Naps

This rule does not apply to the fortunate ones, who have long naps in the afternoon, yet manage to sleep quickly at night. However, if you do not fall in this lucky group, you need to limit your afternoon nap and make sure it does not exceed 30 minutes if you face a problem falling asleep at night.

Lighter Dinners

Everything you put in your body plays a major role in determining your bodily behavior, and sleep pattern is no exception to this rule. If you consume heavy meals 3-4 hours before hitting the bed, you will face difficulty in immediately falling asleep. When you consume heavy food a few hours before bedtime, it starts the breaking and digesting process in your body and alerts your brain and body. Moreover, ingesting heavy dinners before bedtime slows your metabolism and plays a prominent role in weight gain.

Thus, eat lighter meals before bed, and if you want to have heavy meals, consume them 4-5 hours before bedtime.

Minimum Caffeine Consumption

Beverages loaded with caffeine such as tea and coffee are used to stimulate the brain, which explains the disadvantage of consuming these before bedtime. Caffeine triggers your brain to stay alert, which is the opposite of what you want if you desire a peaceful sleep.

Thus, avoid consuming any caffeine drinks 5-6 hours before bedtime.

Incontinence Products

If you suffer from incontinence, the resultant stress can be a factor affecting your sleep quality. Use waterproof bed pads for adults to protect the mattress from any spills or leakage and relax from the stress of staining your mattress. Another reason for insomnia in people with incontinence is the uncomfortable supplies, which interferes with their sleep quality.

Thus, use waterproof bed pads for adults and other incontinence supplies which are easy to use and sensitive to skin.

Comfortable Nightwear

Is it just me, or do you too want to change into your pajamas the moment you get home? All through the day, we trap our bodies in tight-fitting clothes that make breathing for our skin a tough job. Thus, sleeping in the best pajamas for women and men is not just the need of the body but a mandate for blissful sleep.

Moreover, while choosing the right pajama set, pay attention to the ongoing season and the sleepwear fabric. You can also opt for silk pajama sets for women, as they work throughout the year due to their versatile texture.