Getting Enough Sleep While Traveling

466240817-smallWhen you’re traveling, it’s important that you’re rested enough to enjoy yourself. I If you’re not getting enough sleep, you will feel tired and won’t be able to enjoy the exciting sights and experiences of your trip. Getting a good night’s sleep is always important, but even more so when you’re traveling.

There are plenty of ways to help you sleep well while traveling:

– Try to get as much exposure to natural sunlight as possible when you arrive
– Take B vitamins early on the travel day
– Avoid exercise 2 hours before bed
– Drinking warm milk or cocoa about 2 hours before bed is helpful
– Avoid eating large meals before bed
– Keep lights dim before bed and avoid looking at computer and TV screens
– Use an eye mask or ear plugs to keep out light and noises

Some people find it difficult to sleep in a hotel. Unfamiliar surroundings, noise, a new bed and the local climate can keep you awake as well. Trying to stick to your regular sleep schedule, exercising during the day, and adjusting the settings in your hotel room can help you feel more comfortable and fall asleep easier.

Keep in mind that it is especially important to rest on the way to your destination if it is going to be daytime when you arrive. However, if you will be arriving in the evening or at night, it’s best to stay awake so that you will want to sleep when you get there and easily adjust to the time change.

Health Benefits of Sleep

Getting adequate quality sleep at night is a key part of a healthy lifestyle and can benefit your heart, weight and mind. It not only helps you feel healthier and more energized, but it also goes beyond boosting your mood and getting rid of dark circles under your eyes.

Curb Inflammation

Inflammation is linked to heart disease, stroke, diabetes, arthritis and premature aging. Research indicates that people who get six or less hours of sleep a night have higher levels of inflammatory proteins in their blood than those who get more hours of sleep a night.

Reduce Risk of Getting Sick

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Lack of sleep can suppress your immune system, which makes you vulnerable to infections. During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Cytokines are the proteins in your body that aid cell to cell communication in immune responses and stimulate the movement of cells toward sites of inflammation, infection and trauma. When your body is tired and not getting enough rest, these proteins and the cells used to fight off inflammation and infection are not reproducing.

Avoid Accidents

The National Highway Traffic Safety Administration reported that being tired accounted for the highest number of fatal, single-car, run-off-the-road crashes due to the driver’s performance – even more than alcohol. Insufficient sleep for just one night can be as detrimental to your driving ability as having an alcoholic drink.

Improve Performance

Getting extra sleep can even improve athletic performance. Five swimmers were monitored as part of a study in 2008. They extended their sleep to 10 hours a day for six to seven weeks. At the end of the study the athletes could swim faster and react more quickly.

Many of us try to sleep as little as possible. While so many things seem more interesting or important than getting a few more hours of sleep, just like exercise and nutrition are vital to staying healthy, so is getting a good night’s rest.

Keeping Your Mattress Clean & Protected

Keeping your mattress clean is important for extending its life and maintaining a comfortable sleeping atmosphere. We spend approximately a third of our lives sleeping, so why not make the space as clean and comfortable as possible? With just a few simple steps your mattress will stay fresh for a long time!

Buy a Mattress Cover

Many mattress covers are inexpensive and are good for two things: protecting from any spills and it helps keep any dust mites and allergens from taking up residence deep in your mattress.

Air It Out

Whenever possible, get your mattress outside for some fresh air. You can even open the windows and pull back the curtains to let the sun shine directly on the mattress with the sheets pulled back. Airing out a mattress helps dislodge lingering odors, while the sunlight serves as a natural disinfectant.

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Rotate Every 6 Months

To provide even wear, flip the mattress so the top is now the bottom and turn it so the foot of the mattress is now the head.

Pull Out the Vacuum

Vacuuming your mattress every once in a while can not only help clean the mattress,  and remove some mites that may be lingering on the surface of your mattress. Plus, it will pull up any food particles than these little pests can feed on.

Freshen it up

Baking soda is good for a lot of uses around the home and works great for freshening up your bed. It can help eliminate any odors and leave behind a pleasant freshness. During your next regular sheet change, remove the sheets including your mattress cover and sprinkle baking soda over the top of the mattress. Allow the baking soda to sit for a few hours and then vacuum thoroughly. You can even mix it up by adding some of your own favorite relaxing scents like dried lavender or vanilla on top of the baking soda.

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.

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 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.

 

 

 

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!