1. First, choose the right firmness for your preferred sleep position. Side sleepers need firm support, medium is just right for back sleepers, while stomach sleepers require a softer pillow.
2. Synthetic is best for allergy sufferers. Shopping for down? Check the fill power—the volume an ounce of down takes up. Higher fill power equates to better insulation. Also, look for tightly woven cotton covers.
3. Synthetic pillows last one to two years; down can last five to ten. Always use pillow covers to help extend a pillow's life. Wash the covers regularly, and your pillows will need less washing.
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Valerian: a mild herb that helps you fall asleep without morning grogginess.
Kava: the ground up Kava root is used by Hawaiians to make a relaxing brew.
Herbal Tea: try chamomile, hops, passionflower or lemon balm.
Diet: cut out caffeine, alcohol, and sugar, especially later in the day.
Melatonin: a natural sleep-inducing hormone, taken in pill form before bedtime.
Aromatherapy: try essential oils of lavender, chamomile or ylang ylang.
Soft Music or Meditation Podcasts: When I listen to a meditation podcast lying down, I’m always asleep before it’s over!
Be sure to research your choice so you prevent possible drug interactions or side effects.
Source: About.com
Image: James Jordan
