Chill Out, Rest Easy

As you narrow down the factors to resolve your slumber mystery, you may realize your health is the common denominator behind achieving a good nights rest. Choosing the appropriate room temperature to sleep in can affect your well-being and sleep habits more than you think. Temperature can have a big impact on your health and general productivity, so it is wise to pay attention to the thermostat.

Your body temperature follows a natural pattern of highs and lows during a 24 hour period. During this occurrence, peak temperature takes place in the late afternoon and reaches a minimum a few hours prior to awakening. When you go to sleep, your brain sets a target temperature for your body to achieve, if conditions fall too far below or above it can lead to restlessness. Sleeping conditions should be slightly cooler than normal; approximately around 65-72 F range is ideal for slumber. Cooler “climate” helps assist the decrease in body temperature that in turn initiates sleepiness. Studies show that temperature regulation plays a role in many cases of chronic insomnia. For instance, insomniacs tend to have a warmer core body temperature than normal sleepers just before bed, which leads to heightened struggle to fall asleep as the body tries to reset its internal thermostat.

Sleep is typically initiated during the time when body temperature starts to rapidly drop due to increased heat loss. If you are in a cooler room, your body has an easier time adjusting it’s internal thermostat to promote the proper temperature that invites sleep.Think of your bedroom as a place of hibernation,it should be cool, quiet and dark when trying to achieve quality rest.

 

Creating an atmosphere that encourages sleep is extremely important such as keeping electronics away from your sleeping space and using your room for sleep only. (Not for studying or work) Alongside your sleep atmosphere, one of the most important items that is a necessity in your bunk room is your mattress. Invest in a heavenly sleeping atmosphere by stopping by Mattresses For Less and finding the perfect mattress for you. Don’t let your old, worn out mattress be the last thing that is holding you back from the rest your body needs.

Improve Your Quality of Sleep With Exercise

When tossing and turning becomes habitual and keeps you up at night, there are a few options you have before running to the medicine cabinet or the nearest drug store. Reevaluating your current habits and changing your behavioral ways will improve your sleep patterns, starting with exercise.

Believe it or not, tossing and turning is not a form of exercise. By regularly making exercise a priority during the day, you can lead yourself down the right path to increasing the quality of your sleeping habits.

The benefits of exercise and an active lifestyle are endless: Stress and anxiety reduction, lower risk of many life-threatening diseases, productivity and increasing the quality of your days. I am sure you are aware the profit you gain when you get enough sleep, and you are also familiar with the treacherous toll your body takes when don’t receive enough rest.

Research has proven that many insomnia-diagnosed individuals saw a drastic improvement in sleeping patterns just after a few weeks of regular exercise than those who remained sedentary. Those who noticed changes also experienced less anxiety and stress throughout the day.

To maximize the beneficial effects, it is important to properly time your exercise and sleep routine. A good workout can increase productivity, increase alertness, speed up your metabolism and energize you for the day ahead. However, performing activity less than 3 hours before hitting the hay can prevent a good night’s sleep. Exercising before bed interferes with your body temperature; body temperature rises during vigorous activity and takes as long as 6 hours to drop. Because cooler body temperatures are correlated with sleep onset, it is important to let your body cool off before you think about hopping into bed.

If one part of the body system undergoes some sort of deprivation, whether that be of food, energy, sleep, water… you’re likely to see the effects in other areas of your life. Sleep, nutrition and exercise are all linked. If the body lacks nourishment, it will lack performance during activity which effects whether you lose or gain weight, which then ties in to how you function on a daily basis.

Getting quality sleep each night is vital to operate with intention each day. To reap the benefits of a dreamy reward, commit to a healthy and active lifestyle and catch more zzz’s. Also, make sure your place of rest is a cozy one, all the way down to your mattress. If you are unsure if you are sleeping on the appropriate mattress to increase the nature of your slumber, come by Mattresses For Less where one of their friendly and knowledgable mattress experts can help find the perfect match for you. With thousands of trusted name-brands to chose from, and shipping available, you can make tonights sleep the best yet, with the start of a new lifestyle and a new mattress.

 

 

Discovering Your Deprivation

It is not so much lack of sleep that has you tossing and turning at night, or bone-weary throughout the day. Rather, your brain activity has everything to do with your sleeping patterns, so first and foremost, one must learn to take back control of what’s been affecting you throughout all these perturbed nights. In fact, what people are deprived of more is time during the day where there is no pressure and expectations causing havoc and restlessness. Starting your day a few hours early can help manage the anxieties that creep up like little monsters under your bed that keep you fan-gazing and fast on the draw all night.

Life’s stresses will subside when you adjust your sails, so your lifestyle and habits may travel in a new, winsome direction.  Waking before the sun doesn’t necessarily seem all that flattering when you’re used to catching those last few z’s before your snooze alarm alerts you. By waking up just before dawn, you can give yourself time to create new habits. Whether that is mastering the perfect omelette, sipping coffee and catching up on some reading/TV watching, getting exercise, or whatever it may be, you can genuinely enjoy and take pride in it. What this “daylight savings time” boils down to is finding a balance. You will feel more focused and unhurried with not one single soul expecting anything from you within the next few hours.

When everyday life becomes stressful, you may find yourself thinking, “I need a break, better yet a vacation”. The ability to appreciate the task at hand and think clearly will come naturally once you learn that you don’t need to figure out the right way to take a break, allowing you to get more out of your day.

In a relentless and eager world, the second you check your email or schedule, an internal clock of new items immediately creates deadlines built on a foundation of pressure. By rising a few hours early, you can alleviate that load by taking the extra time to tackle those tasks that are sure to cut into your bedtime. This will leave you with a clear conscious and a few more hours to establish a quality sleep pattern.

To protect your newly-found slumber, it is important to make sure you are sleeping on a mattress that will keep you rested the whole night through. At Mattresses For Less, they have a large selection of trusted name brands mattresses that are available to be delivered to you at your convenience. Make tonight the best nights sleep yet and wake up every morning feeling refreshed and ready to take on the day confidently and contently.

Set an "Electronic Curfew"

It seems as though getting into bed these days doesn’t necessarily mean it’s time for bed. Rather, as soon as the sheets are pulled back, that’s the time you somehow manage to remember the email you didn’t send, the call that was never made, the text that you have been putting off or perhaps, that’s your designated catch up on the news, tv shows, or social media time. If this is your ritual, chances are, you wake up and the first thing you do, is roll over to check your device for missed calls, emails, and so fourth. Not only is this electronic-obsessed era confirming a social epidemic, but is a leading cause of sleep deprevation for a large percent nationwide.

Somehow these electronic habits have you plugged in when you should be checked out, and appears to be affecting quality slumber time in individuals who are habitual bedtime-gadget-using offenders. The light exposure from a device can disrupt the brains circadian rhythms and censor the release of natural melatonin levels that invite sleep. When you hear, see or read something that may spark excitement, fear or any type of anxiety, your brains engine ignites and its electrical activity increases. Neurons start to race, (which is the exact opposite of what should be happen when you are trying to rest) and reactions ignite to help mobilize the body’s resources, and responds by releasing cortisol creating a stimulation that is nocent to sleep.

Americans are staying up later on a consistent basis which is adjusting their internal clock. In return to this alteration, your body acclimates and physically cannot fall asleep until the “new time”. To prevent this from happening and potentially generating health issues, it is important to set an “electronic curfew” by creating a routine so that your body and mind start to know that each step, is a step closer to bed. Here are a few ideas for your appliance:

  • Get everything ready for the next day, it will put your mind at ease, and you will have a sense of accomplishment before the day has even begun.
  • Ban yourself from anything that will stimulate your brain including computers work, texting, emails, TV, etc.
  • Skip out on the news or anything stressful.
  • If you must watch television, watch reruns of a show, or a movie you have already seen that has a subtle plot.
  • Try a breathing exercise. If pray or meditation isn’t your thing, this is a great way to clear your mind of any lingering, mid-wracking thoughts.

It is amazing what a good nights rest can do for the mind and body. Begin by making small changes to your sleep schedule, and create an inviting bedtime routine to enhance your quality of rest as well your quality of life. To ensure element of sleep, make sure you are sleeping on a mattress that will keep you rested the entire night. At Mattresses For Less, they have a large selection of trusted name brands mattresses that are available to be delivered to you at your convenience. Make tonight the best nights sleep of your life with a quality mattress from Mattresses for Less!

How Much Is Too Much of a Good Thing? (Sleep)

We often think of sleep in terms of minutes or hours, instead of considering its quality. As the weekend approaches, and the amount of work days dwindle, getting more sleep is usually the first thing on our mind. You may have caught yourself saying things like, “I finally get to catch up on some sleep,” or maybe more perhaps, “I may sleep the day away!” Most of us are highly aware or have experienced the dangerous side-effects of not getting enough shut-eye. However, studies find that getting too much sleep can have similar effects and even be hazardous to your health. So the question is, “How much is too much of this good thing we call sleep?”

There is no “magic number” to put on the duration of a fair nights sleep, however research has shown the body needs approximately 6-8 hours each sleep shift. On the nights some find it necessary to “catch up on sleep” for 9+hours, they may feel exhausted upon awakening. There is the great possibility of waking up feeling foggy, and worse off than running off of 6 hours if sleep. This terrible condition that has us running for the nearest coffee shop is also know as sleep drunkenness. It plays a trick on the mind that has one hovering between a state of slumber and being awake. Not only can too much sleep hold you back from reaching full production potential throughout the day, but it can also impair attention, alertness, concentration, problem solving, and include serious health risks.

If you are among the many Americans in today’s society that can “sleep the day away”, you may want to pay close attention before hitting that snooze button again. Sleeping in every so often does not present serious health risks, however, habitually oversleeping could potentially be a factor in an underlying health problem that you may be unaware of. Over 18 million Americans have been diagnosed with sleep apnea, low thyroid, depression, diabetes, heart disease, and hypersomnia. These may be factors that contribute to your daily drowsiness and low energy levels, and is important that you seek immediate professional care if you feel that any of these may pertain to you.

A good night’s rest is vital to your well-being based on the countless negative side-effects it can potentially have on your health. Regardless of the cause of your sleep habits, there are a few things that will help you reap the benefits of achieving your slumber potential, such as: Creating a sleep schedule, going to bed and waking up at the same time, exercise, and making your bedroom a space that invites a pleasant night’s rest, starting with finding the right mattes that will provide the comfort you need. At Mattresses For Less you can choose from their endless selection of premium mattresses, and let your body and mind understand what quality sleep feels like again!

The Chemistry Behind Sleep

We all have had those tossing, turning, exhausting nights that last anywhere from a few days to a few weeks. If you struggle with any type of sleep disorder you are fully aware of the negative affects it may have on your productivity and performanc in life as well as your health.

When sleep is interrupted it could be a number of things, but before you turn to a “magic” pill that promises you a rejuvenating nights rest, make sure your “biological clock” is being maintained.

A key factor in how human sleep is regulated is based on circadian rhythms which should be viewed as the master clock that controls the sleep-wake cycle. It is set by visual commands of light and darkness. Exposure to light stimulates a nerve pathway to the circadian clock (Suprachiasmatic Nucleus) that tells other parts of the brain that controls hormones, body temperature and other functions that make us feel sleepy or awake.
A major hormone that is under rule by this clock is Melatonin which is a natural hormone your body produces in the Pineal Gland located in the brain.

Melatonin levels rise in the mid to late evening, making sleep more inviting. This hormone is called the “Dracula of Hormones” only coming out at night, or in dark where natural light and some artificial light can be bright enough to prevent the release of melatonin making it difficult to fall or stay asleep.

Because Melatonin is a hormone that is part of the human wake-sleep cycles, some individuals with sleep deprivation find that taking a small dose in a pill form has helped them fall asleep or stay asleep longer. Some studies also show a decrease in the time it takes to fall asleep and reduce the amount of awakenings throughout the night.

Melatonin may be helpful to shift workers on an irregular shift who need to adjust their sleeping patterns, as well as jet lag. When traveling across time zones, your body has a hard time adjusting to “home time” and the new time. Jet lag is a physical condition that can make you feel hungry, sleepy and alert all at the wrong times and is caused by a disturbance of our “master clock” (circadian rhythms) associated with sleep deprivation. For this dietary supplement to be helpful, the correct dosage, method and time of day it is taken must be appropriate. Taking it the “wrong” way may reset your biological clock in an undesirable direction.

If you suffer from any of these exhausting symptoms, there’s hope without having to turn to a prescription. You can find this natural dietary supplement in your local health food store and you can finally be on your way to the restorative nights sleep you have been dreaming of.

Natural Sleep Aids

While a few sleepless nights can be an annoyance to our daily routine, habitual sleep deprivation can have much longer-lasting affects on our overall health. Sleep depravation can be caused by many factors but for many of us, extended periods of sleeplessness aren’t a matter of “if” but “when”.

When those seasons of tossing and turning dawn there are a plethora of remedies to help us fall asleep, although not many of them are particularly healthy in the long term. Pharmaceuticals have their place and over short periods of time can certainly help combat the affects of insomnia but over longer stretches of restlessness, the medicines can often create unhealthy dependencies that can have far worse effects on your body and mind than the problem they’re trying to correct.

But, there’s hope! Whether your struggling with a lengthy stress-filled season of life or chronic bouts of insomnia, there are healthy, natural alternative measures available that can help you get the rest you desperately need without leaving you with nasty side effects or chemical dependency issues. Keep in mind the following list of natural sleep aids are suggestions for you to research and explore, preferably with the assistance of your physician. This list is not intended to be a replacement for your doctor’s diagnosis or treatment.

That said, Mattresses For Less offers the following suggestions for natural sleep aids:

 

Valerian

This is an ancient herbal remedy that has been used for centuries to help with insomnia, anxiety, and nervousness. Many people have had successful results with this all natural sleep aid but it should be noted that this product has not been conclusively studied by the medical community at large. One of the concerns most sleep specialists have with this (and all natural remedies) is the lack of consistency in the quality or quantity of the herbal remedies on the market today. So, while there are plenty of anecdotal evidence of Valerian’s effectiveness against sleep deprivation issues, anyone looking to this or any other natural sleep aid should do their due diligence in researching and asking questions before use.

Chamomile

 

 

Another ancient herbal remedy that has become quite popular among natural herbal remedy users, Chamomile is widely available in a variety of products from ointments to tea. As with Valerian, Chamomile’s effectiveness against insomnia has not been widely researched in humans although animal studies have proven it to be an effective sleep aid. Just do your research and if you have any questions, ask your doctor.

Melatonin

 

 

This product is actually a hormone produced by the pineal gland in the human brain. This hormone is widely believed to be critical to the body’s circadian rhythms which regulates our sleep patterns. There is evidence that synthetic melatonin helps with circadian rhythm disorders from jet lag to delayed sleep phase disorders but has not been fully tested or proven to help with insomnia.

 

 

 

 

 

While these natural remedies have not been fully tested by the medical community, the effectiveness of these products does have a rather large following. Keep in mind as you do your research that anecdotal evidence, while compelling, is not conclusive evidence of a product’s effectiveness. So if you’re considering using some of these natural sleep aids, Mattresses For Less strongly suggests you include your doctor in the conversation. If your research reveals nothing to concern either you or your doctor, these herbal remedies may be just what the doctor ordered to give you the full benefits of a good night’s sleep.

Stress Reduction Tips For A Good Night's Sleep

StressAn individual’s complete response to environmental pressures and demands.

If you’re old enough to read this blog then you’ve undoubtedly had a night or two of restless sleep due to stress. Every student on the planet has experienced final exam stress and can certainly testify on the affects that stress had on their sleep the night before. New parents can speak on the affects the stresses of a newborn has on sleep patterns. No matter what stressful situation we find ourselves in throughout our lifetimes, we’ve all had the displeasure of a few long nights of restless tossing and sleep-depriving turning.

 

In the simplest terms, stress is what happens when we respond to everyday life. All of the trials, tribulations, and tragedies that can, and often does, occur in our lives has a profound affect on us; physically, emotionally, and behaviorally. While we can often see how our stresses affect us during the waking hours, those affects do not disappear when the sun goes down.

A few of the more common signs of excessive stress on us includes, but is not limited to, depression, anxiety, hyper-tension, general apathy, poor concentration, and sleep depravation. For most of us, our sleep habits are in lock-step with our circumstances. When life is good, so is our sleep and visa versa. Generally speaking, most stressful circumstances we encounter have a short shelf life. However, there are those times where the stresses seem to have no expiration date and the nights can become endless exercises in somnolent futility.

Thankfully there are exercises designed to help people who have found themselves in a position of sleep depriving stress that can actually help put an end to the tossing and turning. As with all advice of this nature, these tips are not designed to be a substitute for medical treatment in the event of prolonged periods of stress. But for those of us who find ourselves with more than a few sleepless nights, Mattresses For Less proudly offers these helpful tips for stress management to help us get the most out of sleep:

Assess The Stress

As with most things in life, the first step in correcting a problem is identifying it. Whether it be ongoing physical pain, work related issues, relationship issues, or any combination of these common sources of stress, once we pinpoint the specific source of our stress, we can take the necessary steps to reduce them.

Misery Loves Company

During times of stress, nothing can help quite as effectively as a healthy support structure. Family and/or friends can be a source of immeasurable help in times of intense stress. While the temptation may be to isolate yourself when the going is rough, there really is no substitute for leaning on the people in our lives that mean the most to us.

Think Happy Thoughts

This may sound like it was lifted from a love-in from the 1960s, but there are plenty of psychological studies that prove the power of positive thinking. How we feel about any given situation is largely dictated by our thought processes. Whatever we focus on definitely affects our overall outlook on life. Pessimism and negativity are as helpful to stress levels as gasoline is to putting out a fire. But positive thought has the ability to reduce the affects of stress on our lives. There is a wealth of information on this subject. If you or a loved one is suffering from sleep depraving stress, you would do well to check out more information on positive thought management.

Work It Out

One of the best pieces of advice you’ll receive on the subject of stress management is relatively simple. Nothing can help you blow off steam faster or more effectively than exercising. Obviously if you have any physical conditions that may be exacerbated by physical exertion you’ll need to consult your doctor first, but if your physical health is not an issue, you’ll probably be surprised at how helpful a good workout is for stress relief.

Stress-Relieving Diet

When we’re in a stressful situation, the last thing we want is the added pressure of watching what we eat. Most of us will grab the nearest/fastest thing we can find or try to drink ourselves to a stress-free reality. Obviously a diet that consists of junk food, fast food, and alcohol will only speed up the negative physical affects of stress; to say nothing of affecting our normal healthy sleep patterns. A low sugar, low caffeine, low alcohol diet can actually help reduce our stress.

Delegate

One of the leading contributors to high stress in our lives is overwork. Many of us have a difficult time delegating responsibilities to others. It doesn’t take too many consecutive weeks of trying to be Superman or Wonder Woman before you realize we are neither. As much as is possible, pass the work load onto others to alleviate the stress levels in your life.

With just a few changes in schedule, diet, and a significant reduction of things on your plate, you can easily reduce your stress levels and return to a healthy lifestyle; including a healthy sleeping schedule. By following these simple steps, you may be surprised to find yourself sleeping soundly through the night again…

Dealing With Night Terrors

It usually happens in the middle of the night. The kids have been in bed for several hours and you and your spouse are settling into your own REM sleep. Suddenly the house is flooded with screams of terror from one of your children. Blankets and pillows fly through the air as the two of you scramble to your child’s room to find them lying in bed screaming at the top of their lungs. Assuming a nightmare, you try to rouse them from sleep only to discover they are in a deep sleep, despite their screams. All efforts to snap them out of their terror-filled trance fail and you’re left to watch and worry until the terror subsides on its own.

Sleep specialists call these episodes “night terrors”. Different from nightmares, this particular sleeping disorder normally occurs in the transition between Stage 4 to REM sleep. What this means is during a night terror, the individual is actually asleep despite all evidence to the contrary. Many people who suffer from night terrors often appear awake, complete with open eyes, screaming, and movement of the extremities. In reality, they are in such a deep level of sleep that most sufferers of night terrors have no recollection of the event.

Cause of Night Terrors

While night terrors can occur at any age, most reported cases occur in small children. Statistical research reveals up to 15% of children report having experienced at least one night terror. Most of the scientific community believe night terrors are caused by an over-arousal of the central nervous system. While most children do seem to outgrow this condition, there have been recorded instances of adults who suffer from this disorder usually during periods of heightened stress. This, of course, can lead to other sleeping disorders, not the least of which is simple sleep deprivation.

Researchers have suggested a link between pediatric sleep apnea and night terrors. With this in mind, it is a good idea to have your pediatrician check your child for sleep apnea if they are suffering from night terrors. Sleep apnea can prevent the sufferer from getting enough rest. This restless sleep coupled with periods of stress can trigger episodes of night terrors in those who are most susceptible to them.

 

How To Handle Night Terrors

No matter who in our household is suffering from night terrors, the effects of an episode can be traumatic. At first there doesn’t seem to be much that can be done to stop a night terror event. However, with a cool head and a few common sense steps, the night terrors can be handled by anyone:

Try To Keep Yourself Calm
The first step in any potentially traumatic situation is to stay calm. Adding your own panic to a situation will do the exact opposite of what you want to do; namely help your loved one. Most likely the individual will not remember anything from the event although adults who experience night terrors report a feeling of comfort coming from calm, reassuring voices from their loved ones. With that in mind, offering words of comfort and safety in a calm, soothing voice is often a very helpful step you can take to alter the effects of night terrors.

Minimize The Stress
Research has linked intense periods of stress to most cases of night terrors. With that in mind, it is important that the stresses of life be lessened as much as possible. If it is a small child, major developmental changes like potty training or a change in their daily schedule should not be introduced during this time, if at all possible. Also keeping emotional stressors like yelling, arguing, or severe punishments (if it’s a child) to a bare minimum is extremely helpful. Eliminating T.V. for a period of time can also be a big stress-reducer. In short, do everything in your power to lessen the stress load on the individual suffering with night terrors to help lessen the effects, if not shorten the time period, of the episodes.

Do Not Use The Force
Trying to force an individual awake during a night terror episode can often be more traumatic for the sufferer than the episode itself. The natural inclination may be to “snap them out” of their terror, but most sufferers who are forced awake often suffer from extreme disorientation often to the point of temporary amnesia. As difficult as it may be for you, letting the episode play out is always the better choice.

Watch For Patterns
There are often discernible patterns to night terrors like the time of night each episode occurs. If you are able to determine a recurring pattern to their frequent terrors, waking the individual 15 minutes before the episode normally occurs will “reset” their sleep pattern and often prevent the terror from occurring.

Dealing with a loved one suffering with night terrors is not an exact science, and these tips are simply suggestions that may or may not succeed in helping, depending on the severity of the condition. As always, when it comes to any clinical sleeping disorder, a professional medical expert who specializes in sleep disorders is your best bet to find the answers you need to help you and your loved ones get the sleep you need.

How Sleep Affects Your Skin

The term “beauty sleep” is jokingly tossed around a good deal in day to day life but have you ever stopped to consider there might be a reason for that nomenclature? Is there actual science behind that colloquialism? The honest truth is that the amount and quality of your sleep actually has an effect on the health and appearance of your skin.

There are a couple of key problems that lack of sleep can cause to your complexion. First of all, when you sleep your body releases a human growth hormone. When you were young this hormone aided in your natural growth. When you’re done growing it then helps in strengthening and repairing your skin, muscles, and bones. So when you fail to get enough sleep your body releases too little human growth hormone which leaves your skin in disrepair. This results in the definition of fine lines and wrinkles, dull skin, and dark circles under the eyes.

Sleep deprivation can also negatively effect your skin’s ability to retain moisture which leads to dry, unhealthy looking skin. Your skin has a protein, keratin, thats job is to keep moisture locked in the skin. Lack of sleep directly inhibits the amount of keratin in the skin. Dry skin accentuates existing lines in your skin and the lack of moisture can eventually lead to new wrinkles and crow’s feet. Moisture in your skin keeps it plump and firm so when lack of sleep dries your skin it can sag which leads to these common problems.

As we have discussed in previous posts, lack of sleep has a serious effect on your immune system. This vulnerability of the immune system not only means you are more likely to get sick, it could also effect your bodies ability to produce collagen. Collagen is what gives your skin a rigid structure and keeps it form sagging and developing wrinkles. Again, this lack of collagen over time will compound the other skin problems listed associated with lack of sleep.

The importance of beauty sleep is quite clear based on the numerous negative effects lack of sleep can have on your health. But what is the best way to get the appropriate amount of sleep? The answer is as simple as finding a mattress that is right for your. Right now Mattresses for Less has hundreds of premium mattresses for sale, all from the brands you know and trust! Do your skin a favor and replace your old lumpy mattress today!