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.

Mattress Types 101: Innerspring Mattresses

The rise of modern technology has had a profound effect on our lifestyles unlike any previous generation. Since the advent of the “space age”, we’ve seen technological wonders our parents and grandparents couldn’t imagine when they were kids. From space stations to smart phones, we’ve come a long, long way in a relatively short period of time, technologically speaking.

Modern technology has touched every facet of our lives, including our sleeping surfaces. Mattresses have evolved considerably over the last decade or two with plenty of advancements in how our beds are made debuting over the last few years. Gone are the days of sleeping on lumpy bags of feathers or spring-loaded devices that would seem more at home in a medieval dungeon than a modern bedroom. Today’s sleeping surfaces are testaments to engineering ingenuity with beds featuring state-of-the-art gel-filled coils to literal inventions spawned from NASA’s engineering successes.

With variety comes the difficulty of choosing which sleeping surface is right for you. Considering how big an investment new bedroom furniture is, you certainly don’t want to make a purchase without doing a fair amount of research. With this in mind, Mattresses For Less is proud to offer the following information concerning different types of mattresses to help the thrifty mattress shopper with their research. Today’s focus is a modern take on a classic type of mattress: the innerspring mattress.

An innerspring mattress has been around almost as long as there have been mattresses although the technology has drastically improved over the years. While most of us have slept on some variation on the innerspring mattress theme, you may be surprised to learn there is much more to these mattresses than covering a bunch of springs with cloth, sheets, and pillows.

Most innerspring mattresses are composed of three layers: the core, the foundation, and the upholstery layers.

The Core

The core of an innerspring mattress is the part of the mattress that supports the sleeper. The core consists of the “innersprings” usually made of steel coil springs. There are several variations of spring coils to choose from with each type bringing a different sleeping experience. The following list consists of a few examples of the coil varieties available:

Bonnell Coils:

Repurposed from the buggy seat springs from the 19th century, these are what most people think of when the phrase “innerspring mattress” comes up. These hourglass-shaped steel wire coils are connected by cross wire helicals forming the most basic of the innerspring mattress types.

 

 

 

Marshall Coils:
A much thinner gauge spring coil, these barrel-shaped coils are individually wrapped in fabric and are normally not interconnected. This design allows the coils to work independently instead of en masse for obvious benefits. Innerspring mattresses made with Marshall coils tend not to show the same types of wear and tear that Bonnell Coils often exhibit like sagging in the middle.

 

 

 

Continuous Coils:
This is an innerspring mattress style featuring rows of coils made from a single piece of steel wire. This style of innerspring mattress benefits from what is commonly referred to as a “hinging effect”. With this effect, the coils more easily conform to the shape of the sleeper’s body than the traditional Bonnell coils or even the individually wrapped Marshall coils.

 

 

 

The Foundation


This portion of the innerspring is the bottom section of the mattress set, or “box spring”. The foundation is made with extra heavy-duty springs as it must support not only the weight of the sleeper(s) but also of the core mattress as well. The box spring is made with a solid frame, usually made with wood as well as a high-density foam support beneath the coils for a more rigid foundation.

 

 

 

Upholstery Layers


As the name suggests, this section of the mattress is the fabric that covers the core springs and provides support and cushioning. Most upholstery layers are made up of an insulator layer made of a fibrous material, a middle section made up of cushioned materials like foam, cotton, or polyester, and a quilted section that comprises the actual sleeping surface. Together, these layers provides a soft, cushioned padding between the sleeper and the coils.
Put together, these components make up a major portion of the mattress sets offered by retailers across the globe. Obviously there is much more to a mattress set than meets the eye and if you find yourself in the market for a new set of mattresses, researching the benefits and liabilities inherent in each type of mattress is key to finding the perfect sleeping surface for you. We’ve all slept on uncomfortable mattresses over our lifetimes, but there truly is nothing that can compare with a good night’s sleep on a mattress set that seems tailor made for you.

 

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.

Is It Time To Replace Your Mattress?

So, you’re out of town on business and you check into your hotel. You’re tired from the long trip and in need of a good night’s sleep but it has been your experience that you just don’t sleep very well unless you’re at home. Regardless of this fact, you settle in for the night with a good book or a little television until you drift off. The next thing you know the alarm is going off. Despite your assumptions about your sleep habits, you awaken refreshed, refueled, and ready to start the day.

You’re halfway into dressing for your big business meeting when it dawns on you; you’ve just had one of the best night’s sleep in years. You rack your brain trying to remember when you slept that good at home as you search the hotel bed for clues to solve your “Rested In Seattle” mystery. Was it just that you were so tired? Was it the food you had for dinner? Is the hotel pumping sleeping gas through the ventilation system? It isn’t until you see the new mattress that the final pieces fall into place.

For most of us, buying a new mattress is not very high on the priority list. In fact, mattress shopping usually doesn’t enter our brain until it becomes painfully obvious the old mattress isn’t doing the job it did 25 years ago when it was new. However, it may surprise you to know that the age and condition of your mattress goes a long way in determining how well you sleep each night. Simply put, the older the mattress, the less rest you’ll have.

The reasons for this should be fairly obvious but, again, most of us think nothing of trying to get a good night’s sleep on a mattress that should have been retired several presidential terms ago. If the age of the mattress or increasingly sleepless nights aren’t sign enough that a new mattress purchase may be in your immediate future, here are a few more signs that your mattress needs replacing:

Pain
One of the more common symptoms of a worn out mattress is chronic joint or muscle pain. Certainly this isn’t an exclusive sign since pain can be caused by many ailments that have nothing to do with your sleeping surface. That said, many of us have been told by our friendly neighborhood chiropractor that our mattress may be the reason for our recurring back, neck, hip, or joint pains. Studies have proven that the position of our bodies during sleep either positively or negatively affects our physical well being. If you’re experiencing chronic joint or muscle pain and your mattress is over 10 years old, you may have found a primary culprit in your search for permanent relief.

Lumps & Sags
This one should be fairly obvious but the number of people who sleep on mattress that are physically worn out would fill the Astrodome to standing room only capacity. As mattresses age and wear out they tend to sag, especially in the middle. If you start the night on your end of the bed and wake in the middle with your partner, pets, and pillows you’ve definitely got a sagging problem. Another sign of a worn out mattress is the accumulation of “lumps”. These small piles of fabric are the result of the mattress’ interior materials bunching up into very uncomfortable sections along the sleeping surface. Basically if observable signs of wear and tear are affecting your comfort, you’ve got a mattress that isn’t “broken in”, it’s just “broken”.

Restful In Seattle
If you find yourself sleeping better in a hotel, a guest bed, or on a foldout mattress, you’ve probably got a mattress problem back home. It doesn’t take too many out of town trips filled with restful sleep to come to the conclusion that your old reliable bed at home is now just old. In most cases, the average mattress lifespan is at least 7 years and at maximum 10 years. If you’re like most of us and have a mattress that could have come over on the Mayflower, you’re a good candidate for a new mattress.

When you consider the importance of a good night’s sleep to our general health and well being, it is always a good idea to keep up with the age and condition of your mattresses. Anyone who has been deprived of a good night’s sleep over an extended period of time will tell you, there is literally nothing like a good night’s sleep. Don’t let your old, worn out mattress keep you from the rest your body needs.

Help For Bruxism

Ever heard this one before? You’re sound asleep getting your much needed rest after a hectic and stressful day when you hear a sound coming from the other side of the bed. At first you think there may be something trying to dig through the floor of your bedroom. You wake your partner and the sound immediately stops. It is then that you realize the sound was caused by them; specifically by a common sleeping disorder known as “Bruxism”.

Bruxism is the clenching and/or grinding of teeth during sleep. Many people are afflicted with this sleeping issue and don’t even know it until either someone else identifies it or inherent symptoms arise. Most notable among common Bruxism symptoms can range from common headaches or pain in the jaw or ears to mysterious tooth pain and even tooth loss over an extended period of time. Not everyone who grinds their teeth in their sleep has any physical symptoms but at the very least it can be difficult for your significant other to get a good night’s sleep because of it.

The physical effects of Bruxism vary depending on the severity of the case. The cause of Bruxism isn’t universally known but studies have shown most cases develop during periods of intense stress. This observation can be troublesome as many people who suffer some of the more painful effects of Bruxism often attribute their headaches and jaw/ear/tooth pain to stress rather than some other more physical ailments. This conclusion often leads to the patient ignoring their Bruxism which can easily lead to more headaches, ear aches, jaw pain, tooth pain, tooth loss, and a sleep deprived partner. The good news is, in most cases, Bruxism is easily treated with few simple home remedies for light cases to Dental treatments for more acute cases.

Once discovered and identified, the first question that comes to mind is “how do you stop from grinding your teeth?” There are several treatments available ranging from simple home remedies to help from dental health professionals. Home remedies would fall under “stress management”; simple exercises to help you relax before bedtime. Massaging the jaw muscles or even taking over-the-counter sleep aids can be all you need to end the nocturnal grind. If the simple remedies don’t solve the problem, a visit with your dentist can provide clinical remedies from custom designed mouth guards to dietary supplements and even botox. For the most serious cases of Bruxism, there are orthodontic and surgical procedures available but a dental physician obviously needs to be involved.

With all of the medical advancements available today, there are more ways than ever to help with this very common sleep disorder. If you have any questions or need more information, consult your physician or dental health professional and get on the road to a restful night’s sleep…for everyone.

 

 

REM Sleep Behavior Disorder (RBD)

Last week we talked briefly about a condition known as REM sleep behavior disorder (RBD). This is a disorder characterized by a person physically acting out the dreams that they are having, with potentially dangerous results. Often when someone begins to show symptoms of this disorder they simply write it off as sleepwalking but there is a distinct difference to be made between the two.

When does RBD occur?

REM sleep behavior disorder occurs when the brain fails to send a signal to your spinal chord which would render it temporarily paralyzed when you drift into REM sleep. Since REM is the stage of sleep in which you dream and also exhibit similar brain wave patterns to your waking brain, if your body doesn’t shut down your limb functions your brain controls your body as if you were awake. This potentially means talking, yelling, running, flailing or any other physical activity that you might be dreaming about.

Typically the dreams that RBD sufferers act out are intense and vivid and can often turn violent.

Why does it occur?

The specific reason as to why RBD occurs is still uncertain. It is usually seen in middle-aged to elderly men and is often associated with neurological conditions like Parkinson’s disease. 45% of all reported cases of RBD are related to alcohol or sedative withdrawal while the remaining 55% is unknown. RBD also often precedes certain neurological deseases. 38% of patients diagnosed with RBD were later diagnosed with Parkinson’s.

Can it be treated?

RBD can typically be treated with prescription medicine which eliminates the behavior a majority of the time. Even with proper medication it is a good idea for an RBD sufferer to make their bedrooms a safe environment in case they have an episode. If you were having a nightmare about defending yourself or your family against some kind of agressor, you wouldn’t want a weapon laying around for you to grab and unconsciously flail around at the imaginary agressor.

If you suspect you may have some form of REM sleep behavior disorder it is best not to wait it out. Seek out a doctor and get diagnosed before you unknowingly hurt yourself or others. And, of course, a great way to compliment any treatment for RBD would be to have an irresistibly comfortable mattress. Search the massive inventory at Mattresses for Less and find yourself a mattress that not even your dreaming self will want to get out of.

Rapid Eye Movement (REM) Sleep (Part 2)

We started this two-part blog entry last week when we discussed how REM sleep occurs in you nightly sleep routine. This time we will be going into why the brain requires  REM sleep and what makes it so important to our health. The true function of REM sleep is not fully understood as of yet but there are some well supported theories of its benefits.

One of the most favored theories of REM sleep is titled the Ontogenetic Hypothesis of REM sleep. This hypothesis proposes that the purpose of REM, or active, sleep is vitally important for the development of the brain. This is thought to be true since the stimulation provided during the REM of newborn infants is responsible for forming the appropriate neural connections and nervous system development that they require to properly function and develop. This is shown further by studies in sleep deprivation in children showing that without the proper sleep they can serious behavioral and brain problems later on in life. Also, as you get older the amount of REM sleep you require sharply decreases. This of course implies that REM sleep becomes less important as we get older which may be the case but it certainly doesn’t mean we can do without it.

Another theory is that REM sleep directly benefits the retention of memories. Studies show that REM benefits procedural (memory associated with performance of particular actions) and spatial (memory of one’s environment) memories. Some theories propose that REM acts as a sifter for useless that helps you forget the things that aren’t important and reinforce the things that are. There is some serious opposition to these claims such as a particular case study where a man had little to no REM sleep due to a piece of shrapnel in his brain stem and yet it had no impact on his memory.

There is a theory that we move our eyes during REM sleep because it corresponds to the direction we are looking during our dreams. This is supported by studies that have shown that in dreams where a there is a defined goal, the dreamers eyes point in the directions of what he later described was happening in the dream. This theory is often seen as flimsy since those born without vision as well as unborn children both experience the REM phenomenon.

There are several other more narrowly accepted theories as to why we require REM sleep but scientists continue to remain indecisive on the topic. Regardless of the reason the fact remains that REM sleep is vital to the survival of all mammals and birds. The best way to get the necessary amount of REM sleep is to sleep on a comfortable mattress, preferably one from Mattresses for Less! Check out their massive inventory and get yourself into a ridiculously comfortable mattress tonight!

4 Effective Natural Sleep Aides

For those of us who typically sleep on a regular schedule but every so often need that extra push to get to sleep, there are several options available that will help you fall into the sleep you desire. Over the counter drugs like NyQuil are sometimes a bit of an over-kill and it is at these times that you should turn to more natural, calming sleep remedies. Here are a few examples of the most commonly utilized natural sleep aides. ‘

1. Melatonin

 

Melatonin is a very popular solution for people who need help falling asleep. It is created in the pineal gland as serotonin and is converted to melatonin when exposure to light decreases. Its effects make you tired about thirty minutes after you ingest it so it is a good idea to plan ahead when taking it. A tasty way to receive melatonin is through cherries, which have high amount of the substance. People with certain serious illnesses or women who are pregnant are not recommended to take melatonin so consult your doctor if you have any doubts.

2. Valerian

Valerian is an herb that people have been using to go to sleep quicker for ages. Although scientific results regarding the herb have been mixed, millions of people continue to take it and swear by it’s effectiveness. Valerian is non-habit forming and does not cause any grogginess in the morning but its effectiveness is spotty. Many people claim that using it continuously for 2-3 weeks in a row sharply enhance the effectiveness of valerian root.

3. Kava

Kava is another herb that has helped people get the sleep the need for many years. Kava is more focused on easing anxiety so for those of you with anxiety related sleep problems kava is a great avenue to explore. Although this herb is effective at easing you to sleep, it is recommended to not take it for long periods in a row. There have been varied cases of people who have ingested large quantities of the herb over time resulting in liver problems so use kava in moderation.

4. Lemon Balm

Lemon balm has been around for ages and is a trusted member of the pro-sleep family of herbs. It is a member of the mint family and along with its sleep benefiting properties it also aides digestion. Most people prefer to ingest lemon balm in tea form as the herb doesn’t taste great by itself. Add 2 teaspoons into hot water and stir periodically for 5-10 minutes.

If none of these natural remedies helps your sleep pattern you may want to consider certain over the counter medicines. Ask you doctor which ones are appropriate for you to take regularly to avoid complications. If you don’t see the need for taking medicine or if the medicine still doesn’t work well, you may just need a new mattress. Check out the wide variety of top of the line mattresses at Mattresses for Less and get the sleep that you deserve today!

Dealing with Sleepwalking

Have you ever woken up in the middle of the night in your kitchen, confused as to how you got there? If you are a person who often finds themselves in random locations with no recollection of getting there, as I’m sure you have already realized, you are probably a victim of sleepwalking. Depending on its frequency and severity, this condition is often accepted with a certain degree of levity. However, if you are a chronic sleepwalker, you would be wise to take it seriously and take certain precautions before you accidentally hurt yourself or others.

If you know yourself to be a sleepwalker, there are some things you will want to avoid before you go to sleep that could be possible inhibitors of such behavior. The first factor often linked to sleepwalking is stress. Try and limit the amount of stress you encounter each day, especially in the hours leading up to sleep. This may seem obvious and stress is often unavoidable but if you live a high-stress life style you should consider taking a while before bed to relax and meditate to attempt to rid yourself of some of your excess stress. Also, as we mentioned before, you should avoid any high-stimulation media right before bed. No TV, computer, or mobile devices before bed will often give you a better nights sleep and prevent the restlessness that can lead to sleepwalking.

You will want to make sure all of your doors and windows are locked before you get in bed. If you are unable to leave your bedroom while you’re sleepwalking there is much less of a chance that you will hurt yourself. If you attempt to open a locked door while asleep, you probably won’t think to find a key.  If, by chance, your bedroom door does not have a key lock than you should think about installing a small alarm on your door that beeps every time your door is open. This way, if it is loud enough, the chime will wake you up before you continue on your sleepy journey.

You may also want to think about hiding objects in your bedroom that you could use to hurt yourself or others. Move any weapons or sharp objects that happen to be in your bedroom to a place that you either wouldn’t typically think to look or a place that is hard to reach. It is also a good idea to put your car keys in a similar place as it has been documented that some people wake up from sleepwalking in the middle of a joy ride.

All of the advice provided here is apt but you must keep in mind that we are not doctors. If you attempt these techniques and your sleepwalking persists, it is our recommendation that you seek out a physician as you may have a sleep disorder such as rapid eye movement behavior disorder. This can be quite dangerous if you do not seek help and get properly treated. But, before you try any of the advice provided above, you may just want to try a more comfortable mattress. If you force yourself to go to sleep on an uncomfortable mattress and your subconscious self keeps try to escape it, maybe your body is telling you something. Try one of the vast array of extremely comfortable mattresses at Mattresses for Less and its likely both your conscious self and your subconscious self will agree that you never want to get out of bed.

The Do's and Don'ts of Going to Sleep

In the past we have discussed several different sleep disorders that are relatively common and usually prevent the victim from achieving a full and healthy night’s sleep. These conditions can clearly lead to stress, exhaustion, and a much more vulnerable immune system since your body needs sleep to function 100% properly. However, you don’t necessarily need to have a sleep disorder to suffer from an incomplete or poor nights sleep. There are several habits that people adopt and get used to that, unbeknownst to them, act as inhibitors to a healthy amount of sleep. Here is a friendly list of things to avoid when going to bed, as well as a few pointers on pre-sleep activities that will aide your sleep process.

 

Within 2 hours of laying down to go to sleep you should avoid eating a large meal of any kind.  Eating anything hearty, especially spicy foods, can potentially cause discomfort and heartburn when you lay down to sleep which will keep you awake for longer than desirable. Also, eating a large meal before bed will force your digestive tract to work while your going to sleep which might not inhibit you from getting to sleep but it could very possibly affect the quality of sleep you get and the amount of times you wake up a night. It is also a good idea to avoid drinking anything right before bed to avoid late night bathroom trips that interrupt sleep.

Try to train your body to want to sleep at a certain hour by keeping a regular sleep schedule. By going to bed and waking up at roughly the same time every day, your body will eventually get used to this schedule and naturally feel tired and ready for sleep when you want it to, and alert and rested when you wake up. In this same vein, you should develop a pre-bed routine that will help you wind down and relax so you can slip off to sleep more quickly.

Watching TV or using your computer right before you go to bed is a bad habit to fall into. The flashing images on a backlit screen strain your eyes and provide an excess amount of mental stimulation that can often make it difficult to fall asleep. If you don’t give your brain an opportunity to wind down a bit before bed you may very possible end up staring at your ceiling for a time before you can get to sleep. Give yourself at least 30 minutes of visual-stimulant-free time before bed so you can drift off easier.

Make sure your room is at the right temperature before bed. The temperature in your bedroom will directly affect the amount and quality of sleep you are likely to achieve. It is a matter of opinion, but most people prefer to have their rooms a bit colder than the rest of the house. The slight drop in temperature in the bedroom allows you the opportunity to better utilize your blanket or comforter to warm yourself which is usually tends to be very soothing and makes it easy to fall right to sleep.

If you are a person who is inclined to take a nap during the day, this could be affecting the quality of sleep you are getting during the night. Taking naps during the day is not necessarily a bad thing. After all, millions of people take naps every day and are fine. The problem lies with taking naps that last longer than 30 minutes to an hour. Getting an excessive amount of rest during the day can confuse your body and make it feel like it doesn’t need rest when the time comes to go to bed. If napping is an activity that you enjoy, try to keep your naps before the evening and within the range of an hour or so in order to avoid a late night struggle.

One of the main problems that people with unsatisfactory sleeping habits experience is trying to sleep on an old, uncomfortable mattress. This seems obvious but you might be surprised the denial people go through in order to avoid the seemingly tedious process of replacing a mattress. Luckily for these people, that couldn’t be farther from the truth. Mattresses for Less makes the process, from shopping to shipping, more simple than they could imagine. You don’t even need to leave your computer!

Just go to MattressesforLess.net and browse their massive inventory of the newest, most comfortable beds available. Once you decide on your mattress you can place you order and it will be delivered to your home the same day! Don’t settle for an uncomfortable mattress because enjoying the place you sleep is the number one “Do” if you wish to achieve your full sleep potential.