Fall Asleep Fast

Fall Asleep Fast

                Falling asleep quickly is almost everyone’s wish.  How about a full night of restful and comfortable sleep with no tossing or turning.  How many of you are constantly fluffing that pillow or feel restless when you lay down?  Unfortunately this blog will not answer the age old question of how to fall sleep quickly but we can offer some great advice.23

The first and most basic step is acquiring a comfortable mattress.  There are numerous types of mattresses so it is best to do your research and find the one that fits your preferences.  The days of choosing between a hard or soft mattress are gone.  The home bedroom market is full of different products and materials.  This is why it’s important to do your research as well as view our website.  Why do we say that?  Mattresses For Less just doesn’t pick any mattress to sell.  We do our own research into the product making sure the product works as advertised and that its cost is proportionate with its consumer value.  Here are a few mattresses that have great prices and reviews:

Once you find a comfortable mattress be strict about going to bed on time.  For example, get into bed Monday through Friday at 10:30 pm and envision your falling asleep at 10:45 every night.  Eventually your body will get use to this routine and automatically tell itself that it’s time to sleep.  One other small tip is moving your mobile phone away from the nightstand.  You will be surprised how many people feel flustered that they can’t fall asleep and feel like they need to make use of this time.  They will grab their phone and check their email and social media.  It’s best to leave it until the morning.sert

Restful sleep is within your grasp.  It just takes some new tools and patience.  We can ensure you that once you feel a full night’s sleep you will be glad you spent your time, energy, and money to achieve it.

Mattress Types

Mattresses are designed to provide the support and comfort you need to relax and rest. If you’ve had your mattress for a while, it may be time to buy a new one. Research shows that people sleep better and suffer less back pain when sleeping on a newer bed. Matching your specific comfort needs is important when choosing the right mattress because mattresses are made with a variety of materials and technologies that meet a broad array of people’s needs, tastes and budgets.

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According to consumer reports, mattresses should be evaluated every seven to ten years for quality and support. There are many options to choose from if you haven’t shopped for a new mattress recently:

– Innerspring Mattress – Uses a steel coil system. The greater number of coils, the more points of support and greater distribution, and the bed can better contour and support the sleeper.

– Foam Mattress – Uses one or more types of foam for support. The foam used in these mattresses can be manufactured in a variety of shapes and densities.

– Hybrid Mattress – Combines steel coil support and one or more types of foam.

– Pillow Top Mattress – Provides an additional upholstery layer sewn into the top of the mattress. This layer can be made from a variety of fiber and foam materials.

– Gel Mattress – Uses a type of foam that contains gel in the product’s support system, upholstery layers, or both.

– Memory Foam Mattress – Uses high density polyurethane foam as the support system, in the upholstery layer, or both.

Often times people tend to repurchase the same type of mattress they had before out of fear of making a costly mistake or because they are unsure of their options. Researching products takes time, something many of us have little of to spare, but it is important to consider all your options so you are better equipped to cut through the hype and choose a bed that meets your needs.

Sleeping Positions And Your Health

177840546-smallHow you sleep at night can play a big role in your overall health. While getting enough sleep is very important, how you sleep also plays a big factor. Different sleeping positions can affect your back, neck and spine as well as snoring, insomnia and sleep apnea. While sleeping on your back with your arms at your side is generally considered to be the best position for your spine health, back sleepers tend to snore more and sleep apnea is strongly associated with this position.

Common sleeping positions:

Fetal position: Sleeping curled up in to a ball with your knees drawn up and your head tilted might be comfortable, but it can unfavorable for your back and neck and restrict deep breathing.

On your back, arms down: This is thought to be the best position for your spine and neck although it is also associated with snoring and sleep apnea.

On your back, arms up: Also known as the “starfish”, this position is also good for your back and may also help to prevent wrinkles and breakouts. While it can also result in snoring, having your arms up can put pressure on the nerves in your shoulders leading to pain.

Face down: While sleeping on your stomach can improve digestion, sleeping face down forces you to tilt your head to the side to breath and put a lot of strain on your neck and back as the curve of the spine is not supported.

On side: When sleeping on your side with your arms down, the spine is best supported in its natural curve. The can help reduce back pain and sleep apnea. The downside? Sleeping on your side can contribute to skin aging and wrinkles due to gravity.

Pillow-Supplemented: Regardless of which sleeping position you prefer, it’s likely you’ll get a better night’s rest with less pain by supplementing your body with a pillow. Back sleepers can put a small pillow under the arch of their spine, side sleepers and place a pillow between the knees and stomach sleepers can place a pillow under their hips.

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Sleep Essentials From A-Zzz (Part II)

Creating sleep habits and routines to help achieve a quality night’s sleep is vital to your well-being. With these simple tips and facts, you can be on your way to feeling rejuvenated and ready to take on the world!

K- Keep a bedtime routine; that way, your body can naturally adjust and create a stable internal routine.

L- Lighting can prevent the release of natural melatonin levels, which in turn can make it difficult to fall or stay asleep.

M- Melatonin is a hormone that is part of the human wake-sleep cycles. The body produces it in the Pineal Gland located in the brain. If sleep-depreviation sets in, melatonin can be purchased as a dietary supplement to increase levels to invite sleep.

N- Napping can improve productivity and recharge your brain. Just a few minutes of rest can significantly provide your body with the energy and brain-power so many of us turn to energy drinks for.

O- Over-sleeping can do more harm than good to the body. Studies have found that getting too much shut-eye can leave your body in a groggy state, and can have similar effects to not getting enough rest.

P- Pillows were designed to keep your spine straight and your head in an elevated, neutral position.

Q- Quality sleep can be achieved through changing behavioral habits and creating a healthier lifestyle through fitness and nutrition.

R- Replacing your mattress is crucial to your immune system. As years pass, your mattress doubles in weight from dead skin cells, dust mites and much more.

S- Sleep walking can pose great risks to you and others in your household, and can be linked to REM Sleep Behavior Disorder.

T- The temperature of your room can have a lot more to do with your quality of sleep than you think. During sleep, your brain sets a target-temperature, and if conditions fall too far below it can lead to restlessness.

U- Unforgiving nightmares are caused by an over-arrousal of the central nervous system. In adults, night terrors have been linked to increased stress levels.

V- Valerian is a natural, herbal sleep aide that has been used for centuries.

W- Wake up feeling rested and ready to face another productive day by making time for a quick AM workout. Your body will adjust to the early-morning routine and will naturally begin to prepare for activity before you even awake.

X- Cut out Xylitols and any other type of sugary, caffeinated substance before bed, as it stimulates and interrupts natural sleep patterns.

Y- Yawning stretches the jaw and increases blood flow in the neck, face and head. Cool air is breathed into the mouth and cools fluids, acting like a radiator, removing hot blood from the brain and introduces cool air.

Z- Zits and stubborn acne can take over your face due to lack of sleep. It causes your body to releases hormones that create proteins that cause inflammation of the skin. Sleep is the body’s repair time or lack-there-of.

So now that we have reached the end of our “A-Zzz”, hopefully these tips and facts have given you enough guidance to create better sleep habits, and you are able put your best foot forward daily.

 

The Purpose of Pillows

There are some components of a well-made bed that are associated with decor, and others that are associate with a good night’s sleep. There are obvious ones like sheets and comforters that provide warmth and a sense of security and protection. Other accoutrements such as bed-skirts or dust ruffles have a more practical purpose; namely to deflect dust particles that often gather in the space underneath the bed.

Do pillows have a real purpose in the overall sleep equation, or are they just another decorative touch? Do you even need a pillow to experience rest-full sleep? The answer may surprise you.

Pillows were designed to keep your head elevated and your neck in a neutral position. Together, you can sleep much more soundly. They have a considerable effect on the quality of sleep you get, and directly affect how rested and alert you feel in the morning.

Without a pillow, depending on how you sleep, you may wake up with head, neck, or back aches as well as temporary numbness to certain extremities. Pillows are designed to keep your spine straight while you sleep so without them there can be some serious discomfort and sleep problems.

Depending on what position you typically fall asleep in, you might need a particular type of pillow. For those of you who like to sleep on your back, you will probably prefer a pillow that is a bit thinner than normal since your neck doesn’t need much elevation to keep your back straight. For the side sleepers out there, you will probably need a thicker, firmer pillow since there is plenty of room needed to keep your head in the proper position. If you are someone who sleeps on their stomach, you probably need a very thin pillow or no pillow at all. The position we tend to doze off in is important to consider when shopping for the right pillow since it may be the difference between a normal nights sleep and a great nights sleep.

There are a wide variety of pillow types, the difference between them being the material with which they are stuffed. For back-sleepers the best choices are memory foam, kapok (from the soft fibers of the ceiba tree), or polyester fiberfill due to their softness and lack of resistance. There are many options for those who prefer to sleep on their side such as natural latex, organic wool, buckwheat as well as memory foam and polyester fiberfill since all of which are thick or supportive enough to keep your head properly elevated. Down feather or organic cotton pillows are best suited for stomach sleepers since they are very maleable and soft.

It is a good idea to wash you pillow case often and replace your pillow at least once every two years. Pillows will begin to gather all kinds of nasty things like mildew, dust mites, and mold which can lead to allergic reactions and discomfort if they go unwashed and do not get replaced. If you are sleeping on an old pillow, or even just a pillow that isn’t right for your sleeping style, you may be suffering from minor exhaustion.

Next time you are shopping for a pillow, think twice before just pulling one at random off of the shelf. Consider how you prefer to sleep and make an informed decision so you can optimize the quality of sleep you are getting nightly. Besides a comfortable mattress, a pillow that meets your particular needs can be the best tool to be as rested as you can be.