What You Should Do to Fall Asleep Quickly
Winding down at the end of a hard day is really crucial as it helps to prepare you for the next day. Who would have thought doing something so passive actually prepares you for doing everything active?
It’s no secret that getting less sleep is bad. But you’ve tried and tried, yet you can’t sleep? You’re not alone. Insomnia is a problem that affects nearly 50% of all adults in the United States that are over 60 years of age. Sleeplessness is known to cause anxiety and lead to depression.
Constantly being anxious and worried is probably a sign that you’re not getting enough sleep. And this is the very reason that you’re unable to relax and go to sleep. It’s like a vicious cycle that’s difficult to break out of.
To break this vicious cycle, there are some things that you can do and fall asleep easier.
Bathe in Warm Water Before Bed
When you warm up with a hot shower, just one hour before you’re ready to doze off into dream land, sleep will come to you miraculously. The cooling effect of evaporation will help will cause your temperature to drop so you can sleep easily. This is because your metabolism will slow down when you cool off.
Showers have a calming effect on your body, so that further helps with the process. When you start to shower the same time every night, either after coming back from an evening stroll or from work, your body will fall into a consistent sleep routine, because it knows what will happen next.
Lavender for the Bedroom
The scent of lavender is mesmerizing and helps calm your nerves, and lowers blood pressure and relaxes you. That’s why you might see coworkers with lavender scented candles at their desks. There are studies that have linked lavender oil to a more relaxing deep sleep. You might find lavender to be a crucial part of your bed time routine.
When you breathe the scent in deeply, it might help de-clutter your mind and help you feel more relaxed after a tough day at work. That’s just what you need to sleep better and on time.
Put That Phone Away
Easier said than done on this one! Psychological research is proving time and again that the blue light being emitted from your phone is messing with your hormones, causing your body to think it’s still day time. The hormone melatonin is worst hit. It’s the hormone that makes us feel sleepy and it gets suppressed when we stare at our phones lying comfortably in bed.
We trick ourselves into thinking that the bed is somewhere to stay awake and not to sleep. A fix for this is possible but is definitely difficult. When you’re not sleeping, get out of bed! Over time, you will allow your body to correct its perception that the bed is just a place to sleep and copulate, not stare at our phones and watch TV.
A good mattress is also important for a restful, high quality sleep, and Cloud9 Mattress can help you with that.
What Happens When You Do Get Enough Sleep?
There are many articles that warn people of what will happen if they don’t get enough sleep. But have you ever wondered what will happen if you did? We’re here to answer that question. Sleep does make you feel better and gets rid of those nasty dark circles under your eyes, but its effects go way beyond that.
It’s part of a healthy lifestyle that leaves you with a healthy weight, a better heart, and an energized mind. Here are some things that do happen when you get enough good quality sleep.
1. You Live More
You might be shortening your life by staying up late hours, either for work or pleasure. A 2010 study of women between 50-79 years of age showed that more deaths happened when women had less than 5 and more than 6.5 hours of sleep. It’s a sad statistic but it’s reality.
Sleeping better makes us feel well rested and more energized when we wake up. We experience a better quality life due to it. We feel more motivated for an early morning jog, more motivated to perform at work or meet friends. Some things that we take for granted are actually there because are hormonal activity and internal systems are well balanced and ready to perform.
2. You Get Those Creative Juices Flowing
It’s no secret that sleep does wonders for the mind. You can concentrate better and get more creative as well. Your brain is able to collect and structure and restructure memories well, when you get enough good quality sleep. This helps you get more creative.
During sleep the cells of the body regenerate, and when you do not get enough sleep, the part of your brain that helps you recall memories (including what you learned the previous day) functions better. Even one night of improper and inadequate sleep can affect this part of the brain significantly.
When your brain isn’t well rested, it will never be fully prepared for the challenges it has to face the next day., especially if the previous day was particularly draining.
3. You have Increased Concentration
When you don’t go to bed on time, you end up sleeping less or sleeping in. What’s more worrying is that you are actually numbing yourself down. When you do sleep well and on time, your brain regenerates and revitalizes itself. It actually aids your recall. You remember to pick up the groceries, you remember when the kids get off school and soccer practice and more.
In kids, it helps them with learning what’s been taught at school and being more active in extracurricular activities. And it obviously prevents them from falling asleep in class that usually results in a letter being sent to the parents.
4. Your Body Stops Inflammation
People who sleep for fewer than 6 hours a night are more likely to have inflammatory proteins present in their bodies in higher quantities than those who sleep for 7 or 8 hours. This leaves them prone to heart disease, premature aging, arthritis and stroke. So you have to get more sleep in order to steer clear of these adverse physical effects.
Having a better mattress can help improve your quality and quantity of sleep. Get in touch with us at Cloud9 Mattress to find a mattress that’s just right for your needs.
Here’s What You Need to Know About Buying Mattresses
There is research that we spend about one third of our lives sleeping but we rarely put some thought into what we sleep on.
Yes, we’re talking about the mattress.
If you’re like most people, and you step into the store to buy a mattress every once in a blue moon (some people even less often) and sit on the edge of the mattress and bounce about a little. They normally end up buying it and regret their decision later.
Why is this Approach to Buying Mattresses Flawed?
This is because we don’t jump in our sleep. (Sounds silly, right?) You actually want the mattress to be comfortable and allow some room for you to toss and turn at night. Yes, toss and turn. Because when you do that, it actually helps with blood circulation through your body.
The average cost of a simple mattress is around $1000 and if you go for memory foam, this may just go up by $200-300. Seeing how mattresses are a really expensive purchase, it feels bad when you end up with something one that just doesn’t feel right. They do play an imperative role in your quality of sleep and, in turn, in your life, even when you’re resting.
What a Good Mattress will do for you
A good mattress can actually improve your quality of sleep and drive away those nasty chronic diseases. Pillows play an important rule too, because they’re the perfect complement to mattresses. But a pillow that keeps your head in the same position all night long, can actually cause your neck to feel more stiff when you wake up.
You’ll be awake and feel refreshed and energized, ready to start a new day, instead of groggy and tired, loathing the morning.
So, How Should You Buy a Mattress
Firstly, you should know the size of the mattress that you need to buy. If, for example, you are not living with your family anymore and sleeping in the same bed as your large family dog, you may want to switch from a king to a queen. This will free up space and let you redecorate and keep more important things in the bedroom, such as weights, a computer desk, chair and more.
Buying a mattress is a lifestyle choice and you must keep your current and future lifestyle in mind when you make your decision. Second, you should try the mattress (not the bouncing method). Try to get a trial period for testing it out which might be 30 days, for which, of course, you might have to pay the restocking fee.
If not, at least take your shoes off and get comfortable in the bed, the way you’d normally sleep. Toss and turn a bit to see if it will really work out for you.
How Often do you need to Change your Mattress and Why?
A new mattress is needed once every 10 years at the minimum. That’s because you shed your skin in bed and you don’t need dust mites eating that skin while you’re sleeping.
Looking for a new mattress in Arizona? Don’t hesitate to call Cloud9 Mattress.
How Different Sleeping Positions Affect Us and Our Health
An abundanceof sleep or lack thereof has been linked to many health problems. These include obesity, dementia, diabetes and more. Sleeping can be difficult if you don’t have the right sleeping position. Our sleeping positions affect how much we snore at night, how soon we get wrinkles and if we sustain heartburn longer. These are some of the sleeping positions and how they affect us.
Sleeping on Our Sides
This might be one of the most common positions that people report sleeping in (they probably go to sleep and wake up in this position and report that: no one can tell which position they actually sleep in, because they are asleep). There are different variations to it: some people prefer curling up into the fetal position and some prefer lying straight on one side.
Sleeping on your left side can even be helpful in providing comfort to heartburn and acid reflux. So if you suffer from this, it may be helpful for dosing off. Pregnant women are advised by doctors to sleep on their left side as they get the blood pumping to the heart and improve circulation by doing so. Besides, sleeping on the back puts unnecessary pressure on the lower back of expecting mothers.
It’s not all good though, sleeping on your side can lead to numbness and pain in your arm, as it is supporting your bodyweight and puts pressure on it. The lungs and stomach also face increased pressure. Tucking your hand under your arm won’t help either, it restricts the nerves and affects your muscles. Alternating between the right and left sides can be a helpful remedy to this.
Sleeping on Your Stomach
When you sleep on your belly, it helps to prevent snoring and sleep apnea. There’s not much else that stomach sleeping brings. That’s probably the reason why it’s widely regarded as the worst position that you can sleep in. The lumbar curve (naturally curved shape of the spine) becomes flatter, leading to back pain amongst other problems.
Pillows can help wane you off this position, training you to switch to your one of your sides when sleeping. If you get a sharp pain in your lower back suddenly when you’re sleeping on your stomach, try to shove a pillow under your hips and lower abdomen to lift your spine upwards. Sleeping on Our Backs
If you know yoga, you probably know the savasana pose. It’s where you lay on your back and outstretch your arms until your armpits don’t feel like their being pressed. This pose is great for the neck and spine when you sleep. It even allows your mattress to be most effective at supporting your spine. You even get fewer wrinkles on your face as you aren’t pressing up against the pillow or mattress
Sleep apnea is most common in this position, unfortunately, making it the Achilles’ Heel of this position. Sticking to this position causes your tongue to be pulled back and restrict breathing which causes snoring and disturbs those around you.
What we Learned
This shows us that a mixture of sleeping on the side and on the back is most effective. We naturally roll and turn during the night so don’t take it as a bad thing, let it happen. It’s your body’s way of getting better circulation.
If you need a mattress for improving your sleep quality and positions, don’t hesitate to contact Cloud9 Mattress.