5 Essential Items for a Healthy Sleep

Sleeping is essential. It helps us feel better during the day and avoid negative emotions. But many people feel tired after sleeping. So, they don’t have energy only for work but also for playing at 20bet.com/nz or watching movies. If you want to avoid this, these devices will help.  

Sleeping Earplugs 

Nighttime noise should not exceed 40 dB. These are the sounds of a ticking clock or a quiet street. Anything louder interferes with the slow and rapid sleep phases. So, if cars are noisy outside the windows at night, one will feel tired in the morning. Earplugs block out ambient noise that disturbs sleep.

 

Earplugs are available as single-use or reusable earplugs. Disposable ones are cheaper and block out the noise of 30 to 50 dB, such as a conversation in the next room. The reusable ones are more expensive but will help with loud noise between 40 and 90 dB, e.g. if your windows face the road.

White Noise Generator

If you, on the other hand, find it difficult to fall asleep in complete silence, a white noise generator can help. White noise is a mixture of sounds of different frequencies that the human ear can perceive. An example of nature is the sound of a waterfall. With a noise generator, a person falls asleep an average of 10 minutes faster than usual.

 

Generator volume should not exceed 70 dB, all sounds louder than this may cause hearing loss. Choose hearing aids with a wide volume range so that you can adjust to your own needs: white noise should sound in the background, but it should not interfere with sleep.

Orthopedic Pillow

Conventional pillows are filled with materials that clump randomly and do not follow the shape of the body. Because of this, the neck flexes during sleep, the muscles are strained, and in the morning the person feels pain in the head and muscles.

 

Orthopedic pillows are made with materials that follow the curve of the head, neck, and shoulders. So, muscles remain relaxed all night long and in the morning nothing hurts.

 

The pillow at its highest part should be about shoulder length. Choose the softness according to your weight: the heavier the weight, the harder the pillow is needed.

Sleep Mask

The hormone melatonin is responsible for the biological clock. The brain synthesizes it when it gets dark. But if there is any light in the eyes before going to sleep, melatonin is not produced and it becomes difficult to fall asleep. So, if the curtains in the bedroom let in the street light, or if you have to sleep outside the house, it is better to fall asleep with a sleep mask. With it you will fall asleep faster and will not wake up at night.

The material and shape of the mask should completely cover your eyes from the light. Dense fabrics will do velvet, corduroy, drape, coarse linen. Masks without a notch lift up on the nose and light falls under it.

Do not buy masks that are cool or warm. Their effects are unproven, but the price is higher.

Lamps That Mimic Daylight

When insomnia or a disrupted sleep pattern occurs, daylight lamps help restore the circadian rhythm that lets the body know when to sleep and when to be awake. As a result, a person begins to fall asleep faster and wake up easier.

The lamp should be turned on 2-4 times a day for 20-40 minutes and sit at a distance of 40-60 cm from it.

Simulate daylight can be any lamp with a brightness of up to 10 thousand lux. Anything more is harmful to your eyes. If the brightness is less than 10 thousand lux, then you should sit in front of the lamp for a long time.