Sleeping can be quite difficult when you’re heavy. Not only will it be hard for you to relax and unwind after a long, hard day, but it could also be quite hard for you to find a mattress that is supportive enough.
Since we don’t want you to suffer, we’ve decided to help out. Today, we’re going to give you a few tips on how to sleep better if you’re carrying some extra weight. So, without further ado – let’s get right to it!
Start exercising
The best way for you to sleep better when you’re heavyweight is to start exercising. Now, we’re not saying you have to lose weight, but you do have to become healthier in order to sleep better. After a while, we’re sure you’re going to notice the difference, not only in bed but on the scale, too. And also, nothing beats a good nap after a good workout.
Change your food habits
Eating unhealthy or right before you go to bed can also disrupt your sleep. Many would even advise you to skip dinner altogether, but we’re not going to do that. Just make sure you eat at least 2 hours before you go to bed, and make sure you don’t eat anything that could upset your stomach. Eat something light and healthy – something you can digest faster. If you do, we promise you – you’re going to sleep like a baby.
Buy a good mattress
Then again, your trouble sleeping could have nothing to do with your weight. Perhaps you just haven’t been able to find the best mattress for heavy people. Most mattresses aren’t built sturdy or supportive enough for heavy sleepers, so we suggest you do a little bit of research before you go mattress shopping. After all, you’d want to be comfortable once you lie down, wouldn’t you?
Get to bed before the midnight
Get up early and go to bed at a reasonable hour. Nothing good can come from staying up all night, watching TV, playing video games or whatever it is that is keeping you up. Go to bed before midnight, preferably an hour before you go to sleep and let your body relax and naturally drift away into blissful sleep.
Develop a steady sleep schedule
You have to sleep on a schedule – there is no way around it. If you don’t maintain a healthy, steady sleep schedule, you’re never going to feel rested. Go to bed at the same time every night, or at least 6 out of 7 times a week. That way, your body will naturally produce sleep hormones that will help you sleep better.
Reduce the calorie intake
Eating in caloric surplus will only result in you getting heavier, and it has been proven many times over that heavyweight people have a harder time sleeping. So, if you want to make sure you sleep well – reduce your calorie intake. Eat as much as you need, not as much as you want. If you do, we’re certain you’ll notice the difference pretty quickly.
Invest in a good pillow
Regardless of what position you’re sleeping in – you still need a good pillow. An unsupportive or uncomfortable pillow will have you tossing and turning all night long. Not only that, you’ll often wake up feeling tired and in pain. With a good pillow, on the other hand, none of these things will happen.
Skip afternoon naps
While we understand just how appealing these afternoon naps are, especially after a long day at work, the truth is – you don’t need them. Instead of just laying on the couch and drifting away – push through. Wait for the night to come and go to bed at a reasonable hour. Getting full eight hours of sleep every night is much better than sleeping an hour during the day and five during the night.
Get up early in the morning
Find a way to get up early in the morning. Getting up early will not only allow you to enjoy the morning coffee in peace and quiet and seize the entire day, but it will also allow you to go to bed at an early hour. And if you do – you will most definitely sleep better, no matter how heavy you are.
Avoid using smart devices before bedtime
The blue light coming from the screens of the device we use every day is quite detrimental to our sleep. Not only is it straining our eyes, but the blue light emitting from the screen is also postponing the release of melatonin, the hormone that allows us to sleep and rest at night. So, drop the phone and get a book instead.
What should you do if you have snoring problems?
Heavyweight people are also prone to snoring. If that’s the problem you also happen to suffer from – here’s what you can do.
Buy an anti-snoring pillow
An anti-snoring pillow can help you decrease both how loudly and how frequently you snore during the night. They achieve this by promoting an optimal head position to prevent blocking and obstructing your airways so that you can breathe easier, without snoring.
Sleep on the side
Sleeping on the side is the best way to prevent snoring. Sleeping on your side also promotes the optimal position for unobstructed breathing, which then leads to less frequent and loud snoring. However, to do this, you will need a good pillow, as well as the mattress.
Raise your head up in the bed
Elevating your head and your entire upper body while you sleep can help you sleep better and reduce snoring. Just make sure you do both of these things because if you only prop your head up – you’re going to cause the complete opposite effect.
