“Go to bed and you will feel better tomorrow,” is a famous dialogue for some of us that are having a problematic day or feeling tired. It is important to have a good sleep because sleeping gives us the energy that we need to do any tasks that we are required to do. A night of good sleep is defined as for adults, between 7 to 9 hours of sleep, for babies, 14 to 17 hours of sleep, for teens, 8 to 10 hours of sleep, and seniors (65 years old above), 7 to 8 hours of sleep.

Achieving good sleep requires us to perform proper practices such as:

  • Sticking to your sleeping schedule – Limit your sleep time to eight hours. Adults in good health should get at least seven hours of sleep each night. Most people can fall asleep for not more than eight hours and yet feel rested. Your body’s sleep-wake cycle is strengthened by consistency. After settling down for around 20 minutes, if you still can’t sleep, get out of bed, and relax. Read a book or play some relaxing music. When you are exhausted, go back to bed. Repeat as necessary but keep your bedtime and wake-up time the same.
  • You are what you eat – You should pay attention to what you eat, don’t overeat or go to bed hungry. Avoid eating a big, heavy dinner right before bed. You might not sleep due to discomfort. Alcohol, caffeine, and nicotine – all need to be used with caution. Nicotine and caffeine have energizing effects that take hours to subside and can disrupt sleep. Although alcohol may initially help you feel drowsy, it can disrupt your sleep later in the night.
  • Make a restful surrounding – Maintain a cool, calm environment in your room. It could be harder to fall asleep if you are exposed to light in the evening. When it’s close to bedtime, avoid using liht-emitting screens for too long. To create a space that meets your needs, think about utilizing earplugs, a fan, room-darkening curtains, or other gadgets.
  • Do physical activities in the daytime – Doing regular exercises can help for better sleep. However, Exercising can release endorphin level that keeps people awake. So, you should exercise at least 1 to 2 hours before going to bed, giving the endorphin level time to wash out and “the brain time to wind down”.
  • Manage stress and worries – Managing your stress and worries can help your mind be more relaxed and be able to fall asleep faster as you could imagine.

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Being able to have a good sleep can give you benefits such as:

  • Helps you to lose weight – Many studies have found that people who sleep fewer than 7 hours a night are more likely to gain weight and have a higher BMI. A study in 2020 found that adults who slept fewer than 7 hours a night had a 41% increased risk of developing obesity. Sleeping longer didn’t increase the risk.
  • Improves your productivity and concentration – A study of overworked doctors provides a good example of how overwork can impact one’s health. We found that physicians with moderate, severe, and very severe sleep-related disorders were 54%, 96%, and 97% more likely to report a clinically significant medical error.
  • Maximizes Athletic Performance – Several studies have found that getting enough sleep can improve a variety of skills, such as reaction time, muscular power, muscular endurance, and problem-solving ability. Lack of sleep may increase your risk of injury and make it harder for you to stay active.
  • Can strengthen your heart – One study found that people who sleep fewer than 7 hours per day are 13% more likely to die from heart disease. Another study found that each hour of sleep lost was associated with a 6% increased risk of death from any cause and heart disease. Short sleep appears to increase the risk of high blood pressure, especially in those with obstructive sleep apnea – a condition characterized by interrupted breathing during sleep.
  • Can affect sugar metabolism and type 2 diabetes risk – An analysis of 36 studies in over 1 million participants found that shorter sleep duration of 5 or fewer hours and shorter sleep duration of 6 or fewer hours increased the risk of developing type 2 diabetes by 48% and 18%, respectively. It’s thought that sleep deprivation can lead to changes in your physiology, like decreased insulin sensitivity, increased inflammation, and changes in your hunger hormone levels, all of which increase your risk of developing diabetes.

In addition to that, having a great pillow can also help to relax your muscles and be able to fall asleep immediately, that is why the Coldest Water produced “The Coldest Water Pillow 2.” The pillow can be in travel size, queen size, or king pillow size that soothes your liking. That is why a good pillow will help you to have that good sleep.