Scientists continue to seek to solve the mysteries of sleep and explain its stages and how to reach the best possible quality in order to improve human health in general, control his mood, and enjoy vigor and vitality. Although sleep may be, as one researcher described it, “the only major job-seeking behaviour”, it is clearly important to human health and well-being, according to Stanford University sleep researcher William Dement.
And Science Alert published a report on the best sleeping positions that included the conclusion that sleeping on one side, rather the right side, is still the most appropriate option although some forms of side sleeping can put a little load on the spine.
The right pillow
The report stated that choosing the right pillow is vital for a good night’s sleep, as lack of head and neck support during sleep has been shown to severely affect spinal alignment and cause muscle problems such as neck pain, shoulder pain and muscle stiffness.
The scientists also explained that the material from which the pillow is made does not clearly affect the spine, but rather the shape and height of the pillow. The U-shaped pillow can help get a longer night’s sleep, and the roll-up pillow can reduce morning aches and pre-sleep pain for those with chronic pain.
mattress quality
Scientific research has not definitively answered what the ideal mattress is, since everyone sleeps differently, so it is difficult to determine the ideal shape and type in the long run.
But it can detect if the mattress is bad and needs changing, if it is sagging, has lost its firmness, has noisy springs or visible signs of damage in its main areas.
Experts advise that rotating the mattress at least twice a year can help maintain its longevity and improve comfort.
Room temperature
Studies point to the importance of setting a cool room temperature, as the ideal temperature for sleeping can be 18.3°C because higher temperatures affect sleep quality. Experts also recommend allowing some flow of cool, fresh air into the room when it’s not so hot and humid. The natural flow of air into the room allows to get rid of any accumulated heat, giving a feeling of comfort and calm during the night.
emptying the bladder
Emptying the bladder before bed is one of the most important steps to be sure of because a person may have to get up in the night to urinate, which can make getting back to sleep difficult or reduce the amount of time spent in different stages of sleep. Experts advise stopping caffeinated drinks early to avoid insomnia or a negative impact on sleep quality.