Why Your Limbs Fall Asleep

 

You wake up in the middle of the night to get a glass of water, and upon standing your legs buckle underneath you as you clumsily collapse to the ground. An uncomfortable tingling travels through your limb, and the only thing you can do is wait out the uncomfortable sensation until that body part “wakes up”. Obviously this type of thing happens when you sleep on your arm, or you have it above your head, but the question remains, what is going on inside of the body to cause that pins-and-needles feeling?

Sleeping Nerves

When you sleep with your arm above your head, underneath your head, or position your limb in any way that puts excess pressure on a nerve, it causes paresthesia. When your arm is asleep or “paresthesia syndrome” occurs, the nerve that has pressure applied stops sending impulses to the brain, therefore instructions from the brain to the body part have a difficult time communicating.

Pins & Needles

To put it into perspective, think of when you get a kink in a garden hose. The hose compresses and water eventually stops flowing. Once the pressure is relieved, the hose (your nerve cells) can begin to flow normally. There is a certain amount of lag time that your body takes to regain circulation and nerve flow. The increasing pins-and-needles feeling that stops us in our tracks occurs when the body part is shifted so that the nerves can wake-up and regain their functionality. The lack of pressure and fast surge of blood flow sends messages to the brain in different orders depending on the nerve size.

Waking Up

The first nerves to wake are the smaller ones, which are in charge of controlling pain and temperature triggering the tingling feeling. It’s not until the larger “touch” nerves awake until you regain feeling in your limb. And finally, the moment you have been waiting for, the motor neurons are able to communicate with the brain and control movement, allowing you to regain your composure and get out of bed or off of the floor, and get your glass of water.

If you find this annoyance happening often, you may need to trade your mattress in for a more supportive one that contours to your body’s natural spinal curves. Visit Mattresses For Less for the perfect mattress that will contribute to a peaceful nights rest. With thousands of trust name brand mattress to choose from, that are available to be delivered to you at your convenience.

Why We Yawn

Yawning seems like a natural occurrence that only takes place before bed and waking up. However, as we get older we start to pay attention to the contagious phenomenon, and notice that it is a little more complex than just a sleepy-time mechanism.

Work-it-out

Yawning is an involuntary action that causes the mouth to open wide and breathe in deeply, which actually puts more body parts to work than you may think. When you inhale, you are filling your lungs with air, your abdominal muscles then flex, and your diaphragm is pushed down.

While yawning is associated with drowsiness, your heart-rate actually rises as much as 30 percent during this “exercise” which can be considered a sign of heightened state-of-excitement. If you have ever paid attention during a workout, run or strenuous activity, you might have noticed that you begin to yawn occasionally. It could have been a side-effect of fatigue or the need for rest, but on the contrary, it could have also been a lack of oxygen.

A yawn to the body, is like a radiator to a vehicle. The body induces yawning to provide more oxygen to the brain, and to remove a buildup of carbon dioxide in the lungs by stretching the jaw and increasing blood flow in the neck, face and head. When air is breathed into the mouth, it removes hot blood from the brain and introduces cool air.

So ya caught a case of the yawns…

If you are in a conversation with an individual and he casually yawns, you probably start to wonder if he is bored with the conversation or… oh… here it comes….You yawn as well and fall victim to the contagious yawn, and pretty soon it is like a domino effect on every one that walks by or entertains your conversation.

Studies show that you don’t have to physically see someone yawn for you to yawn back. You can hear or even read about it, and chances are, you have probably yawned at least once since you have been reading this. The contagious yawn is said to be associated with the same part of the brain that deal with empathy, thus linking it to an individuals ability to understand and connect with others’ emotional state. Infectious yawning has been also been observed in chimpanzees and dogs. Speaking of dogs, don’t miss out on your chance to win a queen size mattress! Be sure to enter the Bed Hog Contest by submitting a snapshot of your pooch hogging your bed for a chance to win a free queen-size mattress from Mattresses For Less.

 

Sleep Essentials From A-Zzz (Part 1)

These tips and facts can help you create better sleep habits to increase productivity, energy, and increase the quality of your daily routines. With a few adjustments here and there, you will be on your way to a wonderful nights slumber in no time!

 

A– Avoid caffeine and sugar before bed. They act as a stimulant and can prevent or disrupt sleep. Caffeine cannot replace sleep, but it can temporarily make you feel alert.

B– Ban yourself from anything that will stimulate your brain including computers, work, texting, email, and TV to avoid inviting sleep deprivation.

 
C– Curfew setting should be a priority to help you regulate a natural sleep cycle, and achieve quality sleep.

D– Sleep Deprivation is extremely harmful to your well-being and can take a toll on your immune system. It is important to maintain a routine sleep schedule to avoid this.

E– Energy throughout the day is vital when it comes to productivity. Creating healthy sleep habits that reassure a quality night’s sleep, will provide you with more than enough energy… you may be able to say goodbye to the coffee pot.

F– Falling asleep can be a task when life’s stresses and anxieties kick in. Create a soothing routine, take a bath, read a book, pray or meditate to help encourage rest.

G– Get the most out of your bedroom space by de-cluttering and organizing your slumber-space. Make sure your furniture is the appropriate size for your space. The last thing you want is a crowded cave.

H– Healthy living starts by keeping up with sleep. Sleep deprivation affects your immune system and overall well-being.

I- Invest in a comfortable mattress that will protect your well-being and contribute to a wonderful nights sleep.

J– Jeopardizing a good nights sleep can be detrimental to your health. Creating inconsistent sleeping patterns will adjust your internal clock, making sleep less inviting which will spiral into a whirlwind of negative effects on your body.

 

Stay tuned for Part 2!

Sleeping With a Full Moon

The lunar cycle has been related to a broad range of mysterious events, from increased crime to hospital admissions. Words such as “moonstruck” and “lunatic” have evolved from stories like the lycanthrope, the figure who turned into a werewolf at full Moon. Even outside such folktales, scientist have suspected that the Moon’s phases may affect sleep patterns more than we think.

The next time you can’t sleep, take a peek outside and see if there is a full moon casting beams. Research has showed that our internal biological clock, ticks away according to the moon’s cycle. Dr. Silvia Frey out of Switzerland conducted an experiment that showed melatonin levels, total sleep time and delta sleep time were at their lowest levels when the moon was full. It was also indicated that it took the longest time to fall asleep and reach REM sleep during a full moon.

Like every other species on Earth, humans have evolved with a particular set of astronomical cycles such as: day, night, full moon, daylight-savings time to which our circadian systems adapt. Because of this research, there are helpful strategies that have been developed for individuals who are prone to circadian sleep disorders.

Since it is said that the human body biologically struggles to fall and stay asleep when the moon is full, people can be more particular about their comfort during these times. Creating a relaxing ritual like reading, dressing your bed comfortably, or listening to soothing music can help. One of the best ways to fall asleep comfortably is having a clean, cozy and durable matress. At Mattresses For Less you can choose from a wide variety of trusted name-brand mattresses to contribute to the best nights sleep you’ve ever had. You may even be able to sleep through the wolves howling at the moon.

Wake Up Feeling Energized

When Coffee Becomes a Necessity

The pleasant morning ritual that most find too painful to part with has become a temporary chemical solution to treating drowsiness. That’s right, let’s talk about the black pot of goodness, and an alternative to keep that energy lasting throughout the day.

Generally speaking, a restless night’s sleep will have us running towards the coffee pot or shop, with the intention of waking up and staying alert. However, coffee only provides a short-term solution that can possibly lead to long-term side effects.

When consumed, coffee acts as a chemical stimulation that leaves your body struggling to adapt to the increased blood levels… which we sadly mistake for “energy”. The caffeine from your cup of joe sends a signal and adrenaline is released to provide you with the extra spark you had been feigning for. Your body then goes into fight or flight mode stirring up stress hormones and complete relaxation may become impossible. Building a tolerance to caffeine can become detrimental when the thing you were using to wake up disguises itself, and becomes the thing that is disrupting your sleep.

 

Put Down The Coffee and Pick Up a Dumbbell

How about changing that morning ritual to something that will not only increase productivity and energy levels, but will also increase your lifespan and quality of life? Making time for a quick workout, run, or activity is the best way to create a beneficial lifestyle. Fitness releases those feel-good hormones also known as endorphins, and also increases mental acitivity that lasts anywhere from four to ten hours afterwords.

By creating a morning workout schedule and sticking to it even on the groggiest of mornings will take a turn for the better. Just like anything in life, it takes time to adjust. Your body’s endocrine system and circadian rhythms will grow accustomed to your new routine and physiologically, some wonderful things will begin to happen: A few hours prior to awakening, your body will begin to prepare for waking and exercise. Your metabolism and all the hormones involved in activity will begin to elevate, which will contribute to you feeling alert and energized when you do wake up. It’s time you learn how to enjoy your cup of coffee and not depend on it. One thing you can rely on is your morning workout to get you out of bed and into a productive lifestyle.

 

 

Get Your Bed Winter-Ready

W-i-n-t-e-r, now say it with me. Winter. Yes, the season is upon us for bone-chilling days. Though the penetrating frost may not stick around the whole duration, Houstonians are familiar with the fickle weather that just can’t seem to make up it’s mind. When the radiating heat subsides and the nights get longer, that’s your cue to trade in your thin bedding for something a little more cozy and insulating.

The goal here is to not only provide you with a warm and restful bed, but to also, hopefully (fingers crossed) save some green when it comes to your energy bill. Anyone can turn up the heat, but it is time to think about making your room more comfortable by keeping the cold out and the heat in with these tips that can help you warm up your bedroom without breaking the bank:

First Layer:

The key to being “snug as a bug in a rug” is starting with a good mattress pad. Now, considering your geographical location, one night you might experience the bleak chill from good ol’ Mother Nature, and the next you may break out in a sweat and want to turn the fan on. With that being said, a wool mattress pad is a great way to go. Wool repels dust mites and other allergens, making it ideal for year-round snoozes. Wool also insulates to keep you warm on cold nights, and keeps out moisture to keep you nice and cool in the southern heat.

Change Your Linens:

When it comes to staying warm this season, don’t overlook the role your sheets play. We all know the comfort of falling asleep in our favorite fleece hoody. You can have that same satisfaction without the restrictions with a set of performance fleece sheets to bundle up in. Another luxurious alternative are super-soft Microplush sheets. They are inevitably comfortable and keep you nice and warm on the coolest of nights.

Layer Up:

As you sleep your body temperature drops, therefore you will need to be cool enough to fall asleep, yet comfortably warm enough that you are not interrupting your sleep-cycle by waking up and reaching for more blankets. Be sure to trade out your light, summer quilt for a wool, down, or synthetic filled comforter. You can even trade your cotton duvet cover for a flannel, or microplush one to warm up your sleeping quarters immediately. Don’t just add another blanket atop of your current one, it will just add weight and not warmth.

Finishing Touches:

Now that your bed is coming together and I’m sure it’s inviting you on in for a nap right about now, there’s one more thing that some don’t pay much mind to: Pillows. There’s nothing like being encompassed in a warm bed with a plethora of puffy pillows. Throw those puppies in the washing machine, and tumble dry them on low with tennis balls to fluff them right back up. Once you have your pillows dressed and organized on your bed, you can pick a cozy throw blanket to keep at the foot of the bed. This is a nice finishing touch and convenience for those lounging days or night when you don’t want to fully submerge yourself in the comfort of your bedding while watching tv or reading a book.

A good night’s rest is vital when it comes to your health and well-being. While winterizing your bedding, it is always a good idea to keep up with the age and condition of your mattress. Anyone who has been deprived of a good night’s sleep due to an old, warn out mattress will tell you, there is literally nothing like quality rest. At Mattresses For Less they have thousands of trusted name-brands to chose from, and shipping available, so you can make tonight’s sleep the best yet.

 

 

4 Tips For a Smooth Transition From Crib to Bed

You raise the railings on the crib high and make sure they are locked in place as you tuck your little one in for a nap. You tip-toe down the hall in hopes of getting a few chores done here and there. Mid-thought you stop dead in your tracks when you hear the rattle of the crib and a solid thump. Yes indeed, those would be tiny footsteps headed towards the door you just closed. Today was the day your child successfully mastered his barricade and now you are left to make a decision: Is it time to get this kiddo out of his crib and into a bed already?

Finding the right time to move your child out of the confined space of his crib and into a bed depends on a variety of factors, but if you do it right, everyone in your household will get a restful nights sleep. Here’s a few tips to reassure a smooth transition when making the switch:

Safety

It is crucial to keep your child’s safety number one as you make a decision to change beds. When your child is too big, or in this case too active to sleep in their crib anymore, it may be time to start thinking about making the transition from crib to “big-kid-bed”. Your child must be able to safely get into and out of their new bed on his or her own, so keeping their bunk as close to ground as possible is vital. Since your toddler is unacquainted with the freedom of movement that a larger bed offers, it is important to take safety precautions by putting up guardrails or pillows on the ground in case they fall out. Be sure to gate the doorway of your child’s room to prevent them from testing the limits of their new-found freedom, and avoid late-night wanderings.

Get Excited!

The upgrade can be intimidating and can leave your child feeling overwhelmed. To ease the transition, take your toddler with you while shopping or picking up their new bed. Point out people that your child knows who have recently made the switch. For example, “Look! Your cousin has a big kid bed, and now you do to! You’re almost as big as him now!” Let your child pick out their own bedding with their favorite characters on them, and encourage them to show his or her new bed to visitors.

Set Guidelines

Make a routine with the goal of getting your child to sleep. Their new bed should be for sleeping, not playing. Do not make bed or bedtime more entertaining than it should be. It takes a lot of behavioral control to stay within the guidelines and make sure your tot understands these rules. It is important that they know to remain in the bed unless they have to use the restroom. Be consistent and put your child to bed when they are tired. Last, be patient. It truly is a virtue.

 

Choosing the Right Mattress

Making the transition from a crib to a bed is a big decision for many reasons. One is apparent: that little baby you just built that crib for? Yeah, not so much a baby anymore, and that can be a hard pill to swallow. Second, buying a mattress isn’t exactly the easiest and cheapest process either. It is important to think logically and long term when making a decision on which type of bed to choose. Do you want to purchase a plastic children’s bed that calls for the same mattress in your child’s crib? Of course not.

As children mature, so do their bones. Your growing toddler is developing and it is important you protect their skeletal structure. Same as when purchasing a mattress for yourself, you want something supportive, comfortable, and durable. Investing in a mattress that your child can grow into for years to come is a necessary, and in the long-run, more affordable plunge. At Mattresses For Less you can choose from a tremendous selection of twin and full mattresses for your child. Make an easy switch and lighten the load of parenthood with Mattresses For Less!

Recharging Your Brain

You glance at the time just to find you are only half-way through your day and there are still workloads to be managed. As you take a deep breath and strategize your next move, whether it be to the coffee pot or the nearest vending machine, your eyes begin to feel heavy and your train of thought comes to a screeching halt. When these symptoms occur, the only thing you can think about is crawling under your desk and taking a snoozer. Well, it’s time to act on those thoughts, and take the steps necessary for your well-being and recharge those batteries.

Napping leaves you feeling mentally refreshed. It increases serotonin levels which puts you in a better mood and increases performance. For a boost of alertness, experts advise a 10-20 minute nap is suitable to restore brain activity and heighten procedural memory. For intellectual memory processing, a 60 minute nap may add even more value to your day. Of course this depends upon whether your employer allows you an extensive break, or if you have time in-between classes.

In this unyielding, fast-paced world, prioritizing your workload and personal life may seem asymmetrical at times. So, instead of brewing up another pot of joe, close your office door, dim the lights, and shut off the nagging voices in your head. Try holding a set of keys or a pen in your hand as you doze off, the prop will usually fall 15-20 minutes into your nap (before you enter a different phase of sleep) and wake you up. If you aren’t particularly fond of naps because you find that you wake up groggy, the next time you take a siesta, try sipping on a cup of coffee before hand. Caffeine usually takes 20 minutes to kick in, and won’t hurt such a short break and should lessen the effect of sleep inertia upon awakening.

Don’t feel guilty for taking a few minutes to recharge. Enjoy a “cat-nap” and reap the benefits of improved productivity, energy, creativity, and extended mental capacity that it provides.

How Sleep Cures Acne

So, it’s back to school time and you want to look your best. You didn’t get a great night’s sleep last night, but that’s okay. Then, upon checking your face in the mirror, you notice you’re starting to have some bumps and discoloration, and suddenly you come to the realization that you’ve broken out. That’s okay, it happens to all of us. But, is there something you can do to fix the problem?

Well, yes, just get better sleep. It may not seem that way, but a lack of quality sleep can have a profound impact on the state of your skin. For example, the lack of quality sleep causes your body to release cytokines, a hormone that tells your cells to create proteins that cause inflammation. This can massively complicate your acne situation.

Another chemical effect of the lack of a good night’s sleep is that your body will build a resistance to insulin. Insulin is very important to the body’s ability to process sugar. If the body begins to resist it, the resulting sugar buildup will cause a breakout of acne.

We all know that sleep is massively important to your body’s ability to heal itself. Sleep is when your body turns in on itself and makes repairs, realigns all of your systems, and ensures that everything is on line and ready to take on a new day. That includes the skin, and damaged skin can be a breeding ground for the bacteria that leads to acne.

The last factor we’ll look at in this equation is the fact that a lack of quality sleep causes stress. We’ve all been there. One bad night’s sleep can make everything that happens to you during the day feel like the end of the world, and unfortunately that’s not the end of it. When you nervous system senses the stress, every pattern in your body goes haywire. That includes telling large numbers of cells to release toxins. These toxins, unsurprisingly can lead to acne.

There is no question that sleep affects every part of our physical state, but often, it is hard to quantify how much and in how many ways. The simple fact is that everyone needs to set themselves up for success by getting the best night’s sleep possible. To do that, you have got to get to Mattresses 4 Less. They have an incredible collection of top notch bedding to help you get the best, most rejuvenating sleep possible.

 

Sleeping Under the Stars

As summer comes to an end, and the temperatures become bearable again, now is the perfect time for a little weekend get-a-way for some peace and quiet. You might find that straying from the city lights, and venturing off to a serene place under the starlit sky may be your destination.

Heading out to an environment without clocks, deadlines, chores, and electronics is good for one’s peace of mind, and also gives you a chance to re-calibrate your sleeping patterns that have been tossed around in the midst of the work-week sea.

Being chained to your desk and excessive urgency for electronic gadgets throughout the week are guilty as charged for your lack of sleep. The byproducts of sleep deprivation and daily stresses can result in serious health problems, decrease in production levels, and destruction of  your internal clock.

Research suggests our circadian rhythms have been a mess ever since electric lighting was introduced in the 1930’s. The comforts of modern living and technology disrupt the brains circadian rhythms (your internal clock) and abbreviate the release of natural melatonin, which explains why so many of us have a hard time falling asleep and feeling like going right back to bed as soon as we wake.

The key to resetting your body’s clock is spending some time outdoors with natural lighting. Think about it, the sun goes down, the campfire comes out, a few hours later, your body takes a shift and a new sleeping pattern has been invited. The sun comes out, and you are up preparing for the day, enjoying as much sunlight as possible until sunset. After we have been exposed to these natural cues, melatonin levels are able to rise and fall, suggesting that our brain starts to promote wakefulness or sleepiness. A quiet, countryside mini-cation may be long overdue, it’s time to disconnect from you gadgets so you can experience tranquility and restoration. Just try your best not to “tweet” about it.