There comes a time in everyone’s life when they need to change their mattress. This could be due to a few factors, such as wear and tear of an old one, or new comfort requirements may be needed due to age, weight, or injuries.
Whatever the reason, knowing how you can dispose of your old mattress is useful to know, as there are a number of ways you can do this.
This article will be discussing the different ways you can dispose of your mattress so that you’ll be prepared if the situation arises.
The first thing you need to be aware of is when it is time to say goodbye to that mattress of yours. The general rule of thumb is that mattresses should be replaced every 8 years or so.
However, there are some that last longer than others. For example, innerspring-foam mattresses are said to only last around 6 years, whereas memory foam and latex mattresses can last up to 15 years if they are cared for properly.
Despite the above, how long your mattress will last depend on how well you look after it, and what kind of atmosphere it is exposed to in your bedroom.
The best way to determine whether it is time for an upgrade or not, is to assess the comfort it gives you.
There are a few signs that will determine whether your mattress needs replacing or not. For example, if you notice the mattress sags in certain areas, has lumps or coils that you can feel as you lie down, or has noisy springs, then it’s time for an upgrade.
There are also signs of your quality of sleep. For example, you may constantly wake up feeling tired and achy, you may find it hard to get comfortable throughout the night and find it hard to fall asleep. If you sleep with a partner, you may also find that every movement they make wakes you up, as well as any sounds they make on the bed.
If any of these are things you are experiencing, then it may be time to say goodbye to that mattress.
Aside from the above, there may be situational changes that impact your need for a new mattress. Perhaps a partner has moved in, and your old mattress isn’t suitable for two people. Maybe you’ve adopted a pet, and your old mattress can’t support this new distribution of weight.
Whatever the reason, once you’ve decided it’s time for a new mattress, there are a few ways you can dispose of the old one.
Donating your mattress to a charity is a great way to make a difference for those less fortunate. However, you must ensure that your mattress is in a fit enough state for it to be donated, as there are certain guidelines you must follow.
Your mattress cannot under any circumstances have any infestations in it, such as bed bugs or any mold spores. Even if you have cleaned it thoroughly, these infestations tend to be buried deep within the mattress, and this will make your mattress unsuitable for donation.
There cannot be any structural problems with your mattress. This means that there can’t be any jutting or broken or bent coils. These problems are usually visible from the outside of the mattress itself, so if you notice any of these, it means you won’t be able to donate your mattress.
Any rips, tears, or holes in your mattress will also make it unsuitable for donation, as well as stains. These include large and small stains. However, if there are some very small stains that can be removed with some cleaning methods, then you may be able to donate it.
If no local charities are in need of a new mattress, or there aren’t any close by, you could always give your mattress away directly.
You can do this by posting it on social media platforms such as Facebook Marketplace, or NextDoor. You must be completely honest about the fact this it has been used, and how old it is. You should take clear photos and post the exact dimensions, to avoid anyone accepting it and finding out it is too big or too small.
You should also place flyers around local cafés, schools, and shops, displaying photos of the mattress itself. Here, you should also specify the size, age, and the fact that it has been used.
Another option would be to recycle your mattress. You may be able to find a local recycling center that accepts whole mattresses as they are. Here, they will take it off your hands and follow their regular process for recycling.
If there aren’t any recycling facilities around you that take on entire mattresses, you can break down the mattress yourself and recycle the parts. However, you should call the recycling center near you to make sure they’ll accept these parts.
You can also upcycle your mattress, especially if you are good with DIY. Some parts of a mattress can be used as additions to garden furniture or can be added to other furniture in your home.
Lastly, the final resort would be to throw out your mattress. However, different states have rules about what you can and can’t leave out on the curb as garbage. You can find this out through a quick google search of your state.
You may also be able to use a waste disposal service that specializes in disposing of garbage that can’t be thrown away normally. These services will often provide a pick-up service, where they will take away any heavy garbage you can’t dispose of yourself!
To conclude, there are several ways you can dispose of your mattress, from donating to upcycling.
We hope this article has provided you with useful information on how you can do this.
]]>The CNH Pillow is designed to cradle the affected ear and keep it elevated and supported in order to promote healing and prevent further irritation. The pillow can also be used to help protect the ear from further injury while sleeping.
So if you're looking for a way to get some much-needed rest and relief from your CNH, the CNH Pillow may be just what you need. Give it a try.
Chondrodermatitis, also known as CNH, is a condition that affects the skin and underlying tissue of the ear.
It is characterized by a small, painful, hard bump on the outer ear. This painful bump or nodule can make it difficult to sleep on your side or wear headphones comfortably. It may be pink or red in color, and it may be covered with a crust of dead skin cells.
Chondrodermatitis is most commonly caused by repetitive mini trauma to the skin, such as from squeezing or rubbing the ear e.g. by sleeping on a hard surface, wearing headphones, or simply using a phone. However, it can also be caused by infections, inflammatory disorders, and certain types of cancer.
CNH typically affects middle-aged and older adults and is more common in men than women. The condition is most often seen on the top or side of the ear, but can also occur on other parts of the body, such as the elbows or knees.
CNH is typically diagnosed via a physical examination and review of your medical history. Your doctor may also order tests, such as a skin biopsy, to rule out other conditions.
The prognosis for CNH is generally good. With proper treatment, the bumps and nodules associated with the condition will usually go away within a few weeks to months. However, in some cases, CNH can lead to permanent changes in the skin, such as scarring or pigment changes. In rare cases, CNH can also lead to skin cancer.
Please consult your doctor or healthcare professional for personalized medical advice should you experience any of these symptoms.
There are a few different treatment options available for chondrodermatitis nodularis helicis, some are self-care measures and others are medical therapies.
On the self-care side, you want to avoid any kind of pressure on the ear. At night the most common and effective treatment is to keep the affected ear elevated and supported. This can be done with the use of a CNH pillow. The pillow is specifically designed to cradle the ear and keep it elevated while you sleep. This allows air to flow over your ear which helps to promote healing and to prevent further irritation.
You also want to avoid any exposure of the ear to direct sun light in summer or very cold air in winter.
A doctor can help you with any medical treatment options like topical steroid creams or ointments to be applied to the affected area. This can help to reduce inflammation and pain. In more severe cases your doctor might use collagen, nitrogen, or Nitroglycerin. Laser therapies for removing the CNH-affected skin are also available but rather less often used.
If the above treatments are not effective, surgery may be an option. Surgery is typically reserved for cases that are resistant to other forms of treatment. The goal of surgery is to cut out the chondrodermatitis nodule and any damaged tissue. This can help to reduce pain and improve the appearance of the affected ear.
Please consult your doctor or healthcare professional for more information on treatments.
The CNH Pillow is a pillow specifically designed to provide relief for those suffering from chondrodermatitis nodularis helicis (CNH) and it is your best option for self-care treatment for a number of reasons.
First, the pillow is specifically designed to provide relief for those suffering from this condition. It is made to cradle the affected ear and keep it elevated and supported in order to promote healing and prevent further irritation.
Second, it is specifically designed for sleeping on your side and even on a CNH-affected ear. It is basically a pillow with a hole that avoids any pressure from the pillow on your ear.
Third, the CNH ear pillow will protect the ear from further injury while sleeping. This is important because one of the main ways that CNH can worsen is through repeated trauma and friction to the affected area.
See here the Hibermate Ear Pillow with a hole for use with CNH but also for other use cases when you need to reduce pressure on your ear. Once your CNH has been cured you can still turn it back into just a normal pillow. It comes with extra filling so you can get the level of support you need for deep, restful sleep. Just remove some stuffing from your ear pillow to provide the perfect firmness for your head and neck.
The CNH pillow is the perfect sleep solution for those with chondrodermatitis. If you are suffering from this condition and have not been able to find relief through other methods, we recommend giving the CNH pillow a try. Not only will you get the best night’s sleep possible, but you may also see a substantial improvement in your symptoms. Don't suffer in silence - get the treatment you need to feel better!
For more information on treatments, please consult your doctor or healthcare professional.
]]>But you might have heard a few urban myths that it is actually dangerous to wake up a sleepwalker. The tale goes that if you do then the sleepwalker might be so jolted that they will be driven to insanity or even die on the spot.
So is this rumor true? What exactly happens when you wake up a sleepwalker? When is the right time to wake up a sleepwalker? What is the easiest way of stopping someone from hurting themselves when sleepwalking?
Well, if you want the answer to these questions and more, then you should keep reading.
Sleepwalking is something that will happen during the early hours of sleep. This is also called somnambulism, and it is when the individual will engage in complex actions when they are half-asleep.
This is considered to be a disorder and people who engage in it once will often engage in it a few times during their lifetime. Some people are chronic sleepwalkers and have to be survived carefully when they go to sleep.
You might be pleased to know that it is not immediately dangerous to wake up a sleepwalker while they are still asleep. However, you should be aware that there are certain issues that might arise when you wake them up.
When they are waking up, they might appear to be very disorientated. This might cause them some distress as they become accustomed to their surroundings.
In more extreme cases, this might result in lashing out as the person transitions from one set of surroundings to another. If you are going to wake up a sleepwalker for whatever reason, then you should beat this in mind before doing so.
If you are unsure of what to do when you are waking up someone who is sleepwalking, then you should make sure to give them space.
If they are heading towards an area that might cause them injury, then you should make sure they are guided in a different direction to safety.
The only reason why you should wake up a sleepwalker is if you think they are headed towards danger without noticing.
For example, if someone you know is heading towards stairs and might fall down and injure themselves, then this might cause you to reach out and wake them up.
However, if you think they are going to walk towards danger, then you can guide them away gently without them having even known they have woken up.
You can even talk to someone who is sleepwalking, although their responses might not make any sense and you might have difficulty in getting through to them. Here are a few things you can do to wake up a sleepwalker:
There are many things you can do to effectively ‘sleepwalker-proof’ your home. Here are a few of them:
There could be many triggers for sleepwalking, some of which are a common part of everyday life that can be reduced through exercise or relaxation techniques. Here are just a few causes:
There are many ways that you could treat sleepwalking, one of the main ones being that you should speak to a doctor to see if you can develop an effective sleep-management plan.
You can indeed wake up sleepwalkers, however, if you can guide them to safety without doing so, then we would recommend this. This is because the sleepwalker might become disorientated and lash out.
]]>That’s right. The time of year that you buy a mattress will certainly affect the cost. If you get it during the right month, then you can save a significant amount of cash on your first mattress.
So when is the right time to start looking for a mattress? How do you know when your old mattress has become outdated? During what month will a mattress be the cheapest? Well, if you want the answer to these questions and a whole lot more, then we would suggest that you read on.
One of the main reasons that you might be getting a new mattress might simply be because your old mattress is getting a little bit flat, uncomfortable and just not fit for purpose.
Maintaining good back support is a very crucial part of having the right mattress, which is why when your mattress is giving out you’ll start experiencing sleep trouble and more than your fair share of back issues.
Getting the right amount of sleep will affect your day, which is why so many people invest in a good mattress that will last them for years to come.
So when exactly is the best time for you to buy a mattress? Well, let’s have a look at how the different months of the year affect the mattress marketplace.
One of the reasons why you might want to buy a mattress in May is the fact that most of the factories will be clearing out their stock ready for the new summer line of items that they’ll be getting in June.
Plus, this is the time of year when you get Memorial Day, which is when mattress manufacturers also see a huge spike in the amount of sleeping furniture that they sell.
So if you are noticing that your old mattress is lacking a bit of spring, then we would recommend that you start looking during April to get ahead of the rush. This is also when you’ll notice the price of mattresses dropping considerably.
As we mentioned above, you might always get the best deals the closer to June and July that you leave to buy a mattress. This is because a lot more people will be aware of deals and will start rushing to the stores to buy cheap mattresses.
However, one of the best ways to avoid rushing is to get in early springtime. This is when a lot of the prices will already start to be splashed and you should be able to pick up some decent deals even this early in the year.
There will be different discounts depending on what store you go to, so make sure that you check the website before you go shopping for a new mattress as you might not find what you want for the price that you want.
You can even ask a specific store when they are turning over their inventory to get in new stock. You can even agree on a specific price for a certain limited edition mattress, although this will depend on the store too.
If you are going to want to get a mattress for a cut-price, then you should keep an eye on the holiday weekend, such as Labor Day and President’s Day. This is when stores know that shoppers will be out in force and will start looking for products they can shift cheaper.
You should also keep an eye on the 4th July, as well as the weekends that lie on either side of it.
This is simply because most people will have these weekends off and might be more inclined to purchase a new mattress. Mattresses are very heavy to shift, so you’ll need to make sure that you have plenty of time and energy to get it in your car or trunk, up a flight of stairs and into your home.
These are the 5 days going from Thanksgiving right the way through until Cyber Monday. Most of the discounts will start on Black Friday and Cyber Monday, there are plenty of stores that will be running discounts right the way through the weekend.
If you simply can’t wait until the spring to buy a new mattress, then we would recommend that you put a pin in the calendar for Thanksgiving.
There is not a time when you should not buy a mattress, it is more the times when you can expect retailers to be knocking down the prices of mattresses quite significantly.
No company will raise the prices of their mattresses at any point. However, during most of the summer and winter, you can expect most mattresses to be at regular pricing.
We would certainly recommend that you don’t just rush out and buy the first mattress that you set your eyes on. You’ll need to do plenty of research as well as figure out what your specific needs are going to be.
You’ll also want to test out a mattress before you buy it, which is why it is so important that you go to the store. Here you’ll be able to lie on it and test how springy or firm it is.
You should also try and negotiate the best price. A lot of mattresses are very expensive, so you’ll need to make sure that you are getting a great range of features for the price. Most sellers will be prepared to knock some off the asking price.
So there you have it, the best times to shop for the perfect mattress at a decent price will be during May, early spring and around holiday weekends like Labor Day, President’s Day and 4th July.
]]>The notion of stretching our jaws, deeply inhaling air, and then rapidly exhaling that air is met with a sense of refreshment or relaxation.
However, why does it happen? Is it because we’re tired, or does excessive yawning tell us something else about the human body and our health?
If you’re tired (pun not intended) of yawning so much, you’ve come to the right place. Here’s our guide on why you might be yawning so much!
Interestingly, there isn’t a clear answer to why we yawn. Scientists haven’t concluded why we yawn, so there are currently two arguments.
Some scientists believe that yawning is a physiological function that helps to cool the person down or encourage the brain to wake up. Others, however, argue that yawning is a psychosocial function that is a communication indicator of sleepiness and fatigue.
The argument that yawning is a reflex to cool the brain down hasn’t actually been proven. While it has been proven that opening your mouth and taking deep breaths can cool the brain and body down, the same cannot be said for yawning.
In most cases, people will associate yawning with tiredness and the need to sleep. Paradoxically, though, yawning is actually believed to be a reflex that wakes you up rather than being a sign of tiredness.
Hormones are briefly released after yawning that increase the heart rate, and therefore levels of alertness.
This is why we yawn so much when we wake up in the morning, it’s our body’s way of saying “okay, time to get up now!”.
However, there are more reasons why we yawn than to cool ourselves down or wake ourselves up.
For example, when you’re on a plane that’s setting off, you will automatically yawn to try and pop your ears to equalize the pressure. You can even force these yawns, known as voluntary yawning.
There’s even a psychological argument about yawning. Everyone knows that when you see someone yawn, or if you even read about yawning (how many times have you yawned reading this article), then you will involuntarily yawn.
But did you know that some psychologists think yawning around people shows your empathy? That’s right - it’s believed that the more you yawn around someone you’re close with, whether it’s a romantic partner or family member, it’s because you are emotionally close to that person.
Possibly the most logical theory about why we yawn is because we’re not actually breathing deeply enough. Again, it’s not been proven, but yawning brings in a lot of oxygen with the deep breath reflex, and then exhales carbon dioxide.
So, it’s assumed that yawning is your body’s way of saying it needs more oxygen (in theory).
So, we’ve looked at the many theories why yawning is such a common reflex, but it doesn’t really answer why you’re yawning so much.
Unfortunately, there isn’t really a definitive answer to why you are yawning so much! Excessive yawning can be a sign of so many theories, whether it’s because you’re actually tired or if your jaw is particularly tense and needs to be loosened.
In a lot of cases, if you find yourself yawning excessively around other people, it’s probably because someone started the never-ending cycle of yawning. When one person yawns, the cycle begins, until everyone in the room has caught the yawns.
The reason for this is largely unknown, but it’s likely linked to a psychological function that encourages us to yawn alongside everyone else.
This is why people will argue that yawning is a sign that you need more oxygen in your lungs, because when you see other people yawn, your brain automatically assumes the oxygen levels are low. Again, this hasn’t been proven!
Excessive yawning is typically identified when you yawn more than once a minute. While it’s typically associated with tiredness, it could be linked to some health problems.
Of course, yawning is a small symptom of these health problems alongside a myriad of other symptoms.
Yawning can also be a side effect of taking certain medications, such as SSRIs (selective serotonin reuptake inhibitors) that have a drowsiness effect, or hay fever medication. Yawning is also common in people with insomnia, sleep apnea, and narcolepsy.
Less commonly, though, yawning can be a sign of the following:
As it’s fairly uncommon for yawning to be the main symptom of these health conditions, it’s important to look out for other symptoms that are more commonly associated with these issues.
So, how is excessive yawning diagnosed?
If you notice that you are yawning excessively (more than once a minute and occurring for more than two weeks), then it might be worth booking a doctor's appointment. Your doctor will assess your sleeping habits since the beginning of the frequent yawning, which might include the diagnosis of a sleeping disorder.
If the doctor decides sleep isn’t the issue, you will probably then undergo a series of other tests to find the root of the yawning problem. You might undergo an EEG (electroencephalogram) test, which measures the vibrations and electrical activity in the brain. This can help to diagnose brain disorders like epilepsy.
When the excessive yawning is matched with other concerning symptoms, you might have an MRI. The images from an MRI scan can diagnose spine and brain damage, such as multiple sclerosis and brain tumors, as well as identifying heart problems.
So, there you have it! Turns out, there isn’t actually an answer as to why we yawn so much. It’s not just as simple as a sign of tiredness, because it could actually be a sign of many other problems. It might also be a sign of nothing but a bodily reflex!
]]>The narrowing of the upper airways may be related to obesity or other anatomic changes. Sleep apnea is often associated with snoring, excessive daytime somnolence, fatigue, and irritability. Treatment options depend on the severity of the disease.
Continuous Positive Airway Pressure (CPAP) machines are the most commonly prescribed devices for treating sleep apnea. Obstructive Sleep Apnea (OSA) interrupts normal breathing during sleeping and a CPAP machine sends a constant stream of pressurized air through tubes into the nostrils and mouth of the patient while he/she sleeps.
A nasal cannula is a small plastic tube that fits snugly inside your nostril. The cannula delivers clean, humidified air directly to your nose and throat while allowing you to breathe naturally.
During the night, the CPAP machine creates a steady flow of air that keeps your airway open, preventing you from waking up due to repeated pauses in breathing.
There are many different types of positive airway pressure devices, including continuous positive airway pressure (CPAP), bi-level positive airway pressure (BiPAP), auto-bilevel positive airway pressure (auto-BipAP), adaptive servoventilation (ASV), bilevel positive airway pressurization (BIPAP), and others.
Most people choose CPAP because it works best for most people and is simple to use but you may prefer another type especially if you have certain health conditions.
There are also several different kinds of masks for sleep apnea. The best mask for you will depend on your comfort level, sleeping habits and whether you have mild, moderate or severe sleep apnea.
Nasal pillows are designed to cover just your nostril area, making them comfortable for people who move around while sleeping.
Pronged masks cover both your nostrils and mouth. These are less comfortable for people who move during sleep, but may be better if you snore loudly.
Pillow mask. Rather than covering the entire face, a pillow mask only covers your nose and mouth. Some options also have small prongs that fit into the nares. People who wear pillow masks can wear their eyeglasses comfortably.
A full face mask is a great choice when you're sleeping because it covers your nose and mouth. You can wear it all night long.
Full masks fit snugly around your face, making them comfortable and easy to put on and remove. Some models come with a strap that goes across your forehead, keeping the mask secure and helping you keep it on while you sleep.
A CPAP machine takes in room air, filters it, and then pressurizes it to about 15 cm H2O. Then it delivers it through a tube and mask, keeping your tongue, uvulae and soft palate from moving too far down into your throat.
This helps stabilize your breathing and improves your sleep quality.
Keeping your device clean will help you avoid bacteria and mold growth. For optimal hygiene, clean your tubing, mask, and water chamber every day. If this isn't possible, try to clean your device at least once a week following the manufacturer’s instructions.
If you heed to use a CPAP machine to bed at night it may take a while to get used to. Start out by trying to wear the CPAP mask during the day. If you feel comfortable doing that, you can move onto wearing the CPAP machine during the day whilst you take a nap.
You might need to adjust the settings on the machine before you start using it. Make sure to turn the machine on before going to sleep, and turn it off after waking up. After you get used to how it feels, keep using the CPAP machine whenever you sleep. What other problems might you experience?
If you struggle to tolerate the increase in oxygen you may not be able to overcome this problem if you're already using a machine that automatically and continuously adjusts the pressure while you sleep.
Talk with your doctor about switching to a different type of machine. For example, a bi-level positive pressure machine (BPAP) might deliver more pressure when you inhale and less when you exhale. Another option is an automatic CPAP machine that will increase the pressure as you fall asleep.
A third option is a bi-level negative pressure device that decreases the pressure as you inhale and increases the pressure as you exhale.
Make sure your mask fits well enough to avoid leaks. If it dries out your nose, it may cause breathing problems. Make sure there are enough straps to keep the mask tight around your head and adjust them if you need to.
You can also try using a humidifier to add moisture to the air inside the mask. Another solution is to add a nasal saline solution at night to moisten your nose.
If you have trouble sleeping because of a dry mouth try wearing a chin strap while using your machine. Some CPAP masks come with a built-in chin strap. If you're not sure whether you need a nasal or full face mask, ask your doctor.
If you suffer with claustrophobia you may find using the mask particularly challenging. To help with this, try using the mask when you're awake. Start with just holding it up to your face.
Then, add the straps. After that, try wearing it with the hose connected. Try doing all of this without the machine running. You could also practice relaxing before bedtime.
If you still feel like you need relief, talk to your doctor about getting a different size mask or trying a different style, such a one that uses nasal pillow. It may help to change the type of mask you wear, such as a full face mask or an extended nose mask.
Sleep apnea is a worrying condition but it needn't be life limiting. With the right Cpap machine sufferers can enjoy a full nights sleep every night.
]]>
These are called parasomnias and refer to movements and general actions that are considered disruptive to our sleep, and more often than not also disruptive to the person next to us.
Talking while sleeping is one of the most common cases of parasomnia that most people experience in their lives.
There are actually quite a few reasons why people will talk to themselves while sleeping and to find out what they are, we have taken a deeper look into the exact reasons for this common occurrence and how common it really is.
Whether its simple noises and muttered words, or long intricate speeches, these are all very common occurrences while sleeping that have been recorded to have occured in around 66% of the world's population.
Whereas speaking while sleeping is considered an abnormal behavior, it is not considered a medical problem and is completely normal.
In fact, while it has been found that most people will often talk for around 30 seconds, others have been known to have full blown conversations at random intervals, and never remember having the conversations when they wake up.
These occurrences can happen on a one off occasion or they can continuously happen every few nights.
There are a few key reasons scientists have found that can point to why someone would be prone to talking in their sleep.
Sleep terrors also known as night terrors are an REM behavior disorder which causes a person to talk, scream and kick while in their sleep while they dream of a nightmarish situation.
It can often be extremely difficult to wake someone up who is experiencing sleep terrors. In some cases along with the talking, it can also cause sleepwalking though this is more common in children than adults.
Another reason scientists have found for why someone will speak in their sleep is because of external factors that are already known to disrupt sleep. Alcohol is the main substance that disrupts sleep and can cause a person to talk as the body tries to shut off.
Because alcohol is not an appropriate sleep aid and it disrupts REM which allows for better sleep, it can therefore cause the body to be much more prone to both sleep walking and talking.
Feeling stressed is one of the most common causes for some people to talk while in their sleep, this can be just from high amounts of regular stress during the day or from underlying mental conditions including anxiety and PTSD.
There are certain medications which can actually cause someone to talk in their sleep.
Antidepressants are one medication that has been reported to have this side effect and is because these types of medication incite and increase muscle tone in REM and causes parasomnia also including sleep talking and sleepwalking.
This usually corresponds more to children who experience much harsher and more vivid effects from having a bad fever, however it can relate to anyone.
People experiencing a high fever have been known to sleep talk which has also been seen to last longer than the regular brief moments of talking that most other people would experience when sleep talking.
Luckily, despite there being a decent range of causes, sleep talking is largely considered harmless and whether it occurs briefly or continuously for a few days, there is no reason to be alarmed.
While it is therefore not considered harmful to the individual and would not lead to any further health conditions, there are a few problems that can arise from sleep talking that can affect those around you.
These include the sleep talking revealing embarrassing or private information that can create awkwardness and tension between you and the other person. Excessive sleep talking can also disrupt another person's sleep pattern and lead to issues such as insomnia.
If you feel that sleep talking is actually a symptom of another serious sleep disorder such as sleep apnea, then it can be a good idea to visit a doctor for an examination, however talking on its own is not considered dangerous.
While there are no specific methods or medications for stopping sleep taking immediately, the best way you can at least cut down its frequency and manage it much better is by maintaining a healthy and fairly strict sleeping pattern.
This includes sleeping at the correct times and not sleeping for too little or too long and getting in the rhythm of sleeping these amounts of hours each day so your body and brain become accustomed to it.
It is also important to be in a suitable sleeping space to mitigate the chances of sleep talking occuring. Your sleeping area should be free from loud noises and have dark curtains and a good mattress. This will all majorly improve your sleep hygiene that can largely mitigate these instances occurring.
Finally, while it is of course no easy task, trying to avoid physical and emotional stress is another way to avoid sleep talking as much as possible since most people who talk in their sleep are stressed or anxious so try putting yourself in an environment which is as stress free as possible, even if it is just before you go to bed as this can be a great method for cutting down how much you speak in bed.
Sleep talking is still very mysterious and while we know it is a parasomnia behavior that can affect people for a handful of reasons, scientists are still researching the intricate details and explanations for this phenomena.
Luckily, if you do find yourself sleep talking then there are more than a few solutions to resolve the issue or at least cut it down to a point where it will not cause you any further problems.
]]>Odds are, if you’re reading this article, you’re struggling to fall asleep. Whether it’s the night before an important exam or you’ve been struggling with insomnia for a while, it’s important to know the tricks and tips on how to make yourself fall asleep. After all, they don’t say we need at least 7 hours of sleep a night for a reason.
So, if you’re struggling to fall asleep, you’ve come to the right place. Here’s our guide on how to make yourself fall asleep, including why you might be struggling to catch those zzz’s.
Let’s take a look at why you’re not sleeping. There are a boundless number of reasons why you might not be sleeping. These include:
Sometimes, sleeplessness comes without a reason at all, and those nights are the most frustrating. So, it’s important to try and rationalize why you’re not sleeping properly to take the necessary steps to make yourself fall asleep.
As mentioned above, the first step to making yourself fall asleep is to rationalize your sleeplessness. You might be stressed about work or a situation that’s keeping you from falling asleep, or you might be anxious about the next day ahead.
Whatever the reason is, it’s important to lay out the reasons why you are feeling a certain way.
Rationalizing these feelings can help to soothe your overwhelmed thoughts, and it really helps if you write them down on a piece of paper. You might even find that your anxious thoughts and stresses look far less daunting on paper.
If you sleep with your partner (and if they’re also awake), it might be helpful to express your thoughts to them. Even if you sleep alone, speaking your thoughts out loud can be a huge relief.
There’s a lot of power in breathing. There are countless breathing exercises designed to improve concentration, increase energy levels, and even to help you fall asleep.
One of the best breathing exercises to fall asleep is known as “4-7-8”, designed by Dr. Andrew Weil. This method was inspired by breath control in yoga, and it is proven to relax the nervous system.
It can be practiced before you go to bed, when you’re struggling to sleep, and throughout the day if you’re feeling anxious or stressed.
Here’s the 4-7-8 breathing technique:
If you’re finding that you nap frequently throughout the day, this might be the reason you can’t sleep at night. Quick power naps (for 30 minutes maximum) might be okay, but taking a nap for up to or over 2 hours takes you into the danger zone.
Studies have shown that people who take 2+ hour-long naps struggle to sleep at night, because you’ve essentially rebooted and rested your body during the day.
Also, if you nap in the same bed you sleep in, you might only associate your bed with napping rather than a deep sleep.
Working from home is great, but you should try to avoid working in your bedroom if you struggle with sleep - especially if you like to work in bed.
For those who can’t sleep at night, it might be because your body is involuntarily associating your bedroom (and bed) with productivity, therefore it won’t rest properly.
The same also applies to watching films, reading books, or doing anything else in your bed other than sleeping.
If you’re reading this on your phone at night, you might want to scroll through the article quickly before putting your phone away. Electronic devices emit blue light from their screens, which actually suppresses melatonin - the hormone responsible for sleep.
So, try to avoid watching films, TV, and scrolling through social media before you go to sleep. If you need to use an electronic device, then we recommend getting a blue light screen filter or blue light glasses.
Music is actually proven to cure even the most severe cases of insomnia. Try listening to calm music such as Buddhist music, which is often used for meditation.
Avoid listening to music that you know, because this will encourage your brain to “sing along”.
Alternatively, listen to sounds on a loop that are known for relaxation, such as rain and rainforest sounds, thunderstorm sounds, and white noise.
There are so many tips that will help you sleep, whether immediately or in the future. These include:
You can even try to force yourself to stay awake, which is a paradoxical intention that stops your brain from stressing about trying to sleep. Reducing this frustration should encourage your body to drift off!
So, there you have it! Hopefully, this guide has given you some useful tips on how to make yourself fall asleep. Happy sleeping!
]]>Children are less likely to see the benefits and importance of a good night’s sleep, especially when there are far more fun things to do. Therefore getting your child to bed at a decent time is vital to maintaining a healthy lifestyle.
The Sleep Charity conducted a study in 2009 and found that 33% of parents with children aged 6-12 didn’t know that they needed around 10 hours of sleep each night. Some children can function better on less sleep than others, but over time this deficit builds up and can negatively impact the child.
Here we outline why sleep is so vital in maintaining a healthy lifestyle and how to ensure your 11 year old gets enough good quality sleep.
Sleep is vital for all human beings. However, the functions of sleep and how much you need change over the course of your life.
Children have more deep non-REM sleep in the first few hours from when they fall asleep and more REM and light non-REM sleep in the second half of the night.
Deep non-REM sleep is needed for cell regeneration, healthy growth and repair oft tissues and bone, to strengthen the immune system and to restore ones energy.
As children are still developing mentally and physically they require more sleep than adults. Studies show that children that get the right amount of good quality sleep see improvements in attention, memory, behaviour and general health.
Poor sleep quality has been linked to issues with cognition such as mood swings and difficulties concentrating, which can lead to lower test scores.
Children that get less than the recommended amount of sleep are also prone to developing obesity through the onset of poor eating habits.
Healthcare professionals generally suggest that the age of 11 you should need between 10-11 hours of sleep per night. A childs bedtime depends on how quickly the individual falls asleep and what time they need to be awake for school the next day.
If a child falls asleep quickly and usually manages to stay asleep throughout the night, their bedtime may be a little later.
For example, if a child must be awake at 7 am in order to get ready and leave for school ontime, they need to go to bed around 8 pm each evening.
Regardless of the time your child goes to bed if they have trouble sleeping or staying asleep then they will not get a sufficient amount to function properly the next day. Here are a few simple rules to follow in order to maintain a healthy sleep environment:
Technology provides us with many benefits, but helping us fall asleep isn’t one of them. Looking at screens before bed inhibits the product of melatonin due to the blue light emitted from electronic devices.
Melatonin is a hormone that regulates your sleep-wake cycle and therefore you find it harder to fall asleep. Try to avoid using screens an hour before bed.
Studies have found that having a warm bath before bed helps you fall asleep faster as the warm water helps to change the body's core temperature when you exit the bath.
The body naturally drops its core temperature before going to sleep, this speeds the process along and signals to the brain that it’s time to sleep. Warm baths also aid in feelings of relaxation.
Before electricity we would have simpler means of light, therefore we would typically go to bed when the sun set and wake when the sun rose again.
Increased lighting throughout the evening means melatonin release is inhibited, delaying the biological signal that it’s time to sleep. Using small side lamps or dimmer switches around your home in the evening can help with this.
Bedtime routines are important for your child to regulate their sleep pattern which will eventually make it easier for them to fall asleep and wake up in the morning. The factors mentioned above contribute to a good bedtime routine.
Timings are another important aspect of planning a bedtime routine as it can help to regulate your childs circadian rhythm, signalling to their body and brain it’s time to go to sleep. For a child who goes to bed at 8 pm, their routine may look like this:
Puberty is another factor that can influence how much sleep your child needs. If your child goes through puberty early, their circadian rhythm shifts making them feel tired a few hours later.
Therefore, if the child usually goes to bed gets tired and goes to sleep at 8 pm, they won’t feel tired until 10 pm when they start to go through puberty.
Adjustments to routines and ways of helping your child fall asleep may need to be revisited as a result. Regardless of their age, creating a good sleep environment and bedtime routine will aid in falling asleep quicker and increasing the quality of sleep.
Sleep is a complex and important process for all human beings no matter their age. Younger children need more sleep than adults and adolescents as their bodies and brains are still developing.
Children between 5-11 years old need between 10-11 hours of sleep a night in order to regulate bodily processes, normal cognitive functioning and development and to fight off illnesses and infections. Creating an environment that facilitates good quality sleep is important.
]]>Alarms not only ensure that we get up when we need to, they also help create an effective and rigid sleep pattern which our body can get accustomed to so it knows when to get up without feeling drained and tired.
Nowadays however alarms are extremely varied and can be set up in a multitude of ways because of how accessible they are.
This means actually knowing how to set one on any given device can not always be as clear as we’d like, which is why we have taken a look into how to set an alarm so you can rest assured you won’t sleep in for too long the next day.
There is a certain charm to the traditional wind up tick tock clocks, not only are they extremely portable and can be placed anywhere around the house, they also do not rely on electricity meaning any power outages or charger failures will not affect your waking time.
Essentially all wind up alarm clocks are set using the same method which luckily is quite easy and can be done in just a few steps:
Start by looking for the two buttons and wind up keys at the back of the clock. Use the button labeled ‘Clock’ to move both the hour and minute hands to set the clock to the current time.
Next, you will want to wind up the clock by winding up the key labeled ‘Clock’ and turning it clockwise until it stops.
Now use the button labeled ‘Alarm’ to move the third clock hand to set the alarm to the time you would like it to ring off on.
For example, if you want the alarm to go off at 9am, then simply move the ‘Alarm’ hand to the number 9, and if you want to get up at half past 9 then move it halfway between 9 and 10.
Similar to before, use the wind up key labeled ‘Alarm’ and turn it clockwise until it stops.
Next you will just need to activate the alarm so it goes off at the right time, this can differ slightly between different models. On most wind up clock models, the alarm can be set by pulling on the button that was used to set the time for the alarm.
On other models, this can be its own designated button labeled ‘Alarm’ which can similarly be pulled out and is usually found near the top of the clock.
Alarms are also now commonly set on mobile phones which make it quick and easy to be able to set a time to get up in the morning.
While this is extremely easy to do, the way you actually set an alarm can differ slightly on which type of device you are using.
All Iphone devices have a built in alarm function which can be utilized by simply scrolling through a few menus.
On the main dashboard, look for the ‘Clock’ app which is recognisable by the large clock hand symbol slowing moving around. Tap this and then press the ‘Alarm’ option.
Next you will be asked if you want to delete or add a new alarm, click ‘Add’ to set up a new alarm time entirely.
Now you will be asked to set a time for your new alarm. Simply select the time you would like to get up at and save your changes, the phone will now be counting down to the alarm where it will then ring off.
There are a few other additional features you can change to set the alarm the way you would like it. The ‘Repeat’ option in the alarm section will allow you to set an alarm which is recurring.
‘Label’ allows you to change the names of your alarm so you can set it as a specific reminder, and ‘Sound’ allows you to set the actual alarm sound to the one you want.
This means rather than having a noisy ringing noise or one that you know will put you in a bad mood when you get up, you have the choice of picking much softer and easier alarm sounds to wake up to.
Android devices also have a built in alarm feature, however getting to it can mean toggling through some different menus.
First you will need to find the ‘Clock’ menu which is either on the main dashboard or you can find on the search tab when you swipe up.
You will now be on the ‘Alarm’ screen. There will be a ‘+’ symbol at the bottom right to add an alarm, tap this.
Now you can set the alarm, choose the time you wish the alarm to ring off at and then finish by tapping ‘Save’ in the top right.
The phone will now be set to ring off at that time, and you can similarly change the label and alarm noise if you want to.
Alarms are incredibly important for not only getting us up in time and making sure we are where we need to be in a timely fashion, but also for helping create a firm and efficient sleeping pattern that can massively improve sleep hygiene overall and help us stay clear headed and healthy as we move throughout the day.
Luckily using an alarm, whether on a standard clock or a phone, is incredibly easy so it is always worth utilizing in our day to day lives.
]]>You may already have an idea about what type of mattress you like, however, there are many other factors to consider when choosing the right one for you.
How long a mattress lasts depends a lot on what kind of material you choose. A memory foam mattress will not last as long as a spring mattress, but a latex mattress might last longer.
If you're sharing a bed with someone else, you may need to consider the comfort level of your partner when choosing a mattress as well as your own personal preferences.
Discuss with your partner if you prefer firmness, soft or somewhere in between. There are also many other factors to consider, including price.
Here we will explain why you need to choose the right mattress, and what you need to look for when buying one as well as the all important issue of how long a mattress will last.
Memory mattresses are great if you're looking for a mattress that will last. They offer great comfort and support and are extremely durable. You may notice after a while that your memory foam mattress starts to lose its shape and begin to sag.
At this point, you should consider an upgrade especially if you've had your mattress for a while. If you wake up feeling stiff and sore, it might be time to replace it.
If your mattress is sinking in the middle and is not comfortable at all, this is a definite sign that your mattress may need replacing.
Memory foam mattresses lose their elasticity and become hard over time. If you notice any discoloration on your mattress, check its warranty before buying another one.
On average a memory foam mattress should last 10-15 years if taken care of properly.
Latex mattresses are made from natural rubber latex harvested from Hevea brasiliensis tree sap. They are the longest lasting type of mattress available. They are not toxic, non-allergenic and hypo-allergenic.
Latex mattresses come in two types: Organic and Synthetic. Organic mattresses will last longer than synthetic ones because they are not blended with other materials. Synthetic mattresses are blends of natural and synthetic latex.
Most synthetic latex mattresses are cheaper than organic ones but tend to wear out quicker. You should expect to keep your latex mattress to last for 20 years or more without needing to change it especially if it is a high quality one.
Hybrid mattresses are the best choice for those seeking comfort and durability. While they can sag a bit after a few years, they are still very durable.
Most hybrids will last at least five years, and many companies claim that they can last even longer.
Innersprings are great because they provide firmness and give you a good night’s sleep. However, they do tend to sag over time, making them less comfortable and adding pressure points.
This means that if you buy an innerspring bed you need to replace it every few years. You may get away with buying a cheap one, but you should really invest in something that lasts longer.
If you buy an innerspring mattress that you can flip over, it reduces wear and tear on one side meaning it may last longer than 10 years.
Along with the type of mattress, you should also consider what kind of sleeper you are. People who sleep on their stomachs tend to have softer mattresses because the pressure points aren’t as pronounced.
People who sleep on side positions often need firmer mattresses because they put more stress on the joints.
Side sleepers need to be aware that memory foam mattresses are not recommended for frequent use because they lose their ability to conform to your body after a while.
You should consider getting a mattress that is designed specifically for side sleepers. This includes firmness levels and materials. A mattress that is too soft may cause discomfort when sleeping on your side.
If you prefer a firmer mattress, consider a hybrid mattress like an orthopedic mattress. These mattresses combine memory foam with other types of material, like latex, gel, or viscoelastic foams, to create a firm yet comfortable mattress.
You should also think about mattress thickness when shopping for a mattress. Thicker mattresses are more durable and offer greater protection against moisture.
Another way to prevent having to change your mattress too often is to look after it properly. How can you do this? Try the following:
Rotating your mattress regularly helps keep the surface even and prevents indentations. If you're lucky enough to own an adjustable bed, you can flip it around every few months.
Make sure the base is sturdy enough to support your weight and that there aren't any gaps that could allow dust to enter.
If you have an old mattress, consider washing it out with water and detergent. You may also want to remove any sheets or blankets that have gotten dirty.
Wash them separately if you wish. Make sure to air-dry your mattress after cleaning it. A properly maintained mattress will last longer and provide better comfort.
Use a protective cover. Mattress protectors are made of soft fabric material that slips over the mattress and provides protection against stains and odours. They can be machine washed and dried easily.
Investing in a good mattress is paramount for good health. Getting a good night’s sleep allows the body to work at optimum level and helps you function properly in your day to day life.
As the old saying goes ' always make sure you have good shoes and a good mattress because if you aren't in one you're in the other' Wise words indeed!
]]>Sleep is essential for our health and well-being. Sleep deprivation has been linked to an increased risk of cardiovascular disease, cancer, and other illnesses.
Deep sleep is a state of restful wakefulness. When we sleep, our brains go through a cycle of activity called slow-wave sleep. Slow-wave sleep is the deepest level of sleep.
During this stage, your brain waves will become slower and less frequent. Your body will also release hormones that help regulate stress levels and keep you calm.
Deep sleep is the sleep stage associated with the slowest EEG activity during sleep. Because the electrical activity is synchronized, this stage of sleep is called slow-wave sleep.
During this stage, the neotropical neurons have low firing rates and produce slow waves with a very low frequency.
The first section of the wave is marked by a down state, where the neurons in the cortex are not active. Then there is an inhibition period when the neurons are quiet. Next comes an upstate, where the neurons fire rapidly for a short time.
This is followed by another down state, and then the cycle repeats itself. Slow-wave sleep is characterized by minimal eye movements, moderate muscle tone, reduced genital activity, and a lack of dreaming.
Deep sleep helps you recover from physical and mental exhaustion. For example, when you're sleeping deeply, you'll feel rested after a long night of studying. You can also benefit from a deep sleep if you're stressed out.
Studies show that deep sleep may decrease anxiety and boost moods. If you're looking to enhance your deep sleep, try taking magnesium supplements before bedtime.
Magnesium is a mineral that plays a role in many biological processes. Some studies suggest that it may increase the duration and quality of sleep.
Sleep plays an essential role in consolidating newly acquired memories. Deep sleep helps us remember what we learned during the day. We also tend to forget things if we are not sleeping well.
Declarative memory is a type of memory that involves facts, events, and concepts. For example, you may know your phone number or your address. These types of memories are called declarative because they are easily recalled later on.
Episodic memory is another kind of memory that is very useful. It allows us to recall specific experiences, like our first kiss or a vacation trip. Semantic memory is a type of knowledge that is stored in our brains. This memory is used to store general information like vocabulary words and definitions.
Sleep is necessary for all three types of memory. The hippocampus is a brain region that is responsible for declarative memory.
Slow waves are a pattern of electrical activity that occurs during deep sleep. These slow waves help consolidate memories into long-term memory.
Your total sleep time should be at least 7–8 hours per night. If you are getting less than 6 hours of sleep, then you need to adjust your schedule. You may want to try going to bed an hour later every other night until you get back to normal.
Also, if you feel tired during the day, try to go to bed earlier. Try to avoid exercising right before bedtime because it can disrupt your sleep cycle.
If you are feeling anxious or stressed out, try to relax before bedtime. Do something relaxing, like reading a book or listening to music.
A single dose of caffeine can enhance focus, energy, and sports performance. However, when consumed later in the day, caffeine will stimulate your nervous system and may prevent your body from naturally relaxing.
In one study, drinking caffeine up to six hours before bedtime significantly worsens sleep quality. Caffeine stays elevated in your blood for six to eight hours.
Therefore, consuming large amounts of coffee after three to four o'clock is not recommended, especially for those who are sensitive to caffeine or have difficulty falling asleep.
Coffee contains caffeine, a stimulant that can cause insomnia. If you're drinking coffee at night, try to limit your intake to one cup per hour. You may also consider switching to decaf coffee, which does not contain any caffeine.
Blue light exposure has an impact on your circadian rhythm, making it harder to fall asleep at night. You can minimize this negative effect by using apps like f.lux and redshift. Both of these programs adjust the colors of your screen depending on what time it is.
When you're watching TV or reading on a laptop, f.lux will darken the screen when it gets darker outside. Redshift does the same thing, except instead of changing the color of the screen, it changes the color temperature of the room.
Wear sunglasses that filter out all colors except red, yellow, green, and blue. Set your phone to automatically adjust its display brightness according to the time of day.
Turn off your screen two hours before going to sleep. Avoid using your phone after dark. If you must use it, keep it at least 10 feet away from your eyes.
Your body’s circadian rhythm works on a cycle that starts at sunrise and ends at sunset. Having a regular schedule helps you fall asleep and wake up consistently.
Studies show that irregular sleep patterns can cause insomnia and disrupt your circadian rhythm.
It's important to remember that sleep isn't just about getting your body ready for the next day. It also helps you stay mentally sharp and focused throughout the week. Getting enough quality sleep can help prevent depression and other mental health issues.
Sleep deprivation can lead to weight gain, fatigue, memory loss, poor decision-making, and decreased productivity. So if you're struggling with sleep, there are ways to help.
]]>Suppose you are suffering from bruxism (which is what grinding your teeth is actually called). In that case, you’ll probably be wondering how you can effectively stop doing this without the need for surgery or medication.
How can you stop grinding your teeth in your sleep naturally? What apparatus will you need to have to stop night chewing? Can you do any exercises that will alleviate this sort of pain? Well, if you want instant relief, then keep on reading!
Luckily for you, there are specific techniques that you can employ either before you sleep or after, that will help you to alleviate mouth pain and headaches. Here are a few that you can start with immediately:
Sometimes protecting your teeth is just a matter of getting the right protection. This can come in the form of toothpaste or an actual guard that you can put over your mouth.
These guards can usually be customized for you by your dentist so that they will fit the shape of your teeth perfectly.
These guards should fit snugly over your teeth. They are usually made from flexible plastic that will not cut into your gums and cause you any more pain.
This is one of the most proven methods of protection for the enamel on your teeth. You can also buy them at the store, but remember that they will not be custom-made, so you might experience a certain level of discomfort.
Now, this does not only mean exercise for your mouth but exercise for your whole body.
This is because teeth grinding is often the result of stress, which can be combated by increasing the level of exercises that you’ll be doing.
Exercise is proven to be one of the best methods of getting rid of stress. Once you have started exercising, then you might find that your stress headaches might be alleviated in the morning.
There are many ways that you can relax before bed. As we mentioned above, bruxism is caused by increased stress in the body that has not managed to disperse throughout the day.
Luckily there are a few things that you can try to help you unwind before you go to bed:
When you are looking to go to sleep, one of the best methods of relaxing any muscle in the body is through massage. You can either go for a whole-body massage or you can just focus on one place like the jaw.
If you don’t have someone else there to massage your jaw for you, then you can always use a small electronic massager which you can apply to the upper portion of the jaw where the main muscles are found.
Alternatively, you can take your fingers and apply light, circular pressure to the top of the jaw. Do this for around 30 minutes before you go to bed and you should notice some decrease in the amount of clenching you do during the night.
When you are chewing or just going about your daily routine, you might not be aware of the times that you are clenching your jaw. This might happen when you are tackling a very specific task or are undergoing a period of stress.
If you are noticing that you are clenching your jaw, then we would recommend that you just let the jaw hang down for a moment. Try and do this a few times during the day so your jaw can get used to relaxation.
This is also something that will tighten up your jaw over time and set an unhealthy rhythm for your mouth when you get to sleep.
You should try and avoid foods like steak, chips and popcorn, as this stuff will get impacted into your teeth and generally cause damage to the constitution of your teeth. You should also try and avoid nuts, as this will also cause your teeth a lot of damage.
In the short term, grinding your teeth will not cause any real side effects, but when it is done over a long period of time, then you can be sure that will soon begin to affect the state of your mouth. Here are a few things that will start to happen if you grind your teeth over an extended period:
We hope that our guide to helping you reduce your level of tooth grinding has helped you to alleviate a lot of the pain that you might get in your jaw.
]]>Now we all know that a bad night’s sleep can make for a tough next day...we have all been there. But what kinds of sleep stages are there, and just how much sleep do we need in each?
Also, not all sleep is good sleep either. Your lifestyle habits can have a huge impact on how rested you will feel, even if you don't always get as many hours of sleep as you would like.
Sleep can be separated into two categories: REM sleep, and non-REM sleep.
Non-REM sleep is also known as slow wave sleep or deep sleep, and is called as such because the brain waves are slowest during this time, as are the breathing, heart rate, and eye movements.
There are 3 stages of deep sleep:
REM, or rapid eye movement sleep is known as paradoxical sleep, and is the fourth stage of the sleep cycle.
It happens for the shortest amount of time during a sleep cycle, and is a strange state, responsible for high brain function and the occurrence of dreams.
As the eyes and brain move more rapidly, and brain waves begin to resemble the waking state more and more.
Only found in mammals and birds, REM sleep is better for promoting creativity, and people who are awakened from REM sleep can often give more detailed accounts of their dreams.
REM sleep is also associated with desynchronized and fast brain waves and eye movements.
As well as loss of muscle tone and suspension of homeostasis, the balance of internal, physical, and chemical balance in the body.
Whilst all stages of the sleep cycle are important to human beings, we especially need deep sleep for improved brain health and functions.
This is the portion of sleep where the brain is least active, and so important maintenance is done during this time to make us ready for another day.
Think of the brain as an office. The busy workers are thoughts and brain waves, accomplishing multiple tasks every minute and operating to a high level of efficiency.
Sleep is when all of these workers start to go home, and deep sleep is when the office closes and the cleaning staff arrive.
This is when the light bulbs get changed, the floors get vacuumed, and the waste paper baskets get emptied.
A lot of this maintenance goes unseen, but if it were to stop, then the office would quickly become an unpleasant place to work.
The human brain also needs this time as rest from a day of thinking. This allows us to replenish energy in the form of glucose, preparing us for another day.
Hormone balance is partially supported by good, deep sleep. The pituitary gland secretes human growth hormone during deep sleep, leading to faster tissue repair and cell regeneration.
Deep sleep also plays an important role in the retention and storage of new memories, and poor sleep (especially deep sleep) can result in bad short term memory and an inability to properly retain information.
Most experts recommend 7-9 hours of generalized sleep for a human adult.
This varies in age of course, and teenagers especially require longer periods of sleep to function at full capacity.
7-9 hours of sleep will ensure the best opportunity for several periods of deep sleep to occur, making you feel rested and ready for a new day.
The main method for promoting better sleep is vigorous exercise like jogging, swimming, or cycling.
Not only is this beneficial for tiring you out and burning off energy, it also has wider benefits throughout the body, and is important for long term health.
A diet with less carbohydrates can lead to better sleep, especially if replaced with healthier fats, such as avocado, nuts, or seeds.
Spa treatments have also been seen to promote better sleep.
Anything that warms the body’s temperature really, including saunas, warm baths, or spending time in a hot tub.
If there is one thing to take away from this article, it is that sleep is not only vital, but extremely complex and interlinked with our overall bodily health.
Not only is it important for restoring brain function, but it is when we undergo general maintenance to make us our best, bubbly, and attentive selves at the start of another long day.
If you are struggling with sleep, or are having some problems establishing a pattern.
Then try some of the sleep encouraging methods described above, and most importantly try to establish a bedtime routine.
Your brain and body will certainly thank you later.
]]>
But just how common are these dreams, and exactly what do they mean?
Dreaming is a succession of images, ideas, sensation and emotions which usually occur involuntarily in the mind during sleep.
Human beings spend around 2 hours dreaming per night, and whilst the dream can seem much longer than this to the dreaming person, each bout usually only lasts between 5-20 minutes.
They occur mainly in the REM (rapid eye movement) stage of sleep, when the human mind is most highly functioning and almost resembles being awake.
This has been observed in animals as well, suggesting that they too dream when asleep.
However, the subject of these dreams (and patterns therein) are dependent on verbal retelling, as such there is no concrete proof.
Psychologists and dream experts have pondered the subject for years, going back and forth about what these commonly held dreams can mean on a psychological level.
Austrian psychologist Sigmund Freud believed that a person’s dreams reflected their unconscious desires, anxieties, and opinions.
This was later supported and expanded upon by Carl Jung and others, and this has come to be considered the closest understanding of where dreams come from, at least from a sense of narrative and meaning.
Dreams surrounding teeth are some of the most commonly experienced dreams, and they can take on many different forms.
From teeth being made of gold, to having unclean teeth, to dreams where they break and become damaged, each of these is thought to refer to anxiety and confidence (or lack thereof).
Dreams of golden teeth are thought to refer to strength and resilience, suggesting a confidence and fortitude against future problems.
Dreams about rotting or broken teeth can be related to hidden problems or secrets that are manifesting themselves in the dream.
This can be a sign you are not as happy as you could be, and that this hidden problem is holding you back.
This can be connected to human vanity surrounding our appearance, and our anxiety at being deemed ugly or poorly turned out to our peers.
With this comes the idea of deceit, and not wanting our secrets, lies, or hidden problems to be revealed to all.
Perhaps the most common of the tooth dreams, dreaming of losing teeth can be attributed to several things, all of them centered around a feeling of great loss, or the fear of a loss on the horizon.
This could be the death of a loved one, the end of a relationship or friendship, losing your home or possessions, or losing your job.
Some religions specifically believe that tooth loss dreams predict a coming death in the family, and that the dreams are powerful omens about such things.
With time comes loss, and as such the future can be a great source of anxiety for many people.
This could manifest itself in tooth loss in your dreams, and could indicate anxiety about impending results, the future of a relationship, difficult family events, or potential financial ruin.
Ultimately, what this dream tends to embody is stress and anxiety from your waking life.
This can even be background stress that isn’t associated with loss, although in a sense, stress is the loss of peace within the self, so perhaps it still remains relevant.
If you are experiencing these dreams, then it could mean you are under more stress than usual, even if it is unconscious stress you are not too aware of.
Anxiety too is a major cause. It can even cause grinding of the teeth at night, which is identified as a physical stimuli that promotes tooth loss dreams.
Of course, there is no greater cause of stress and anxiety than impending change.
As human beings we like routine and structure to our lives (at least on some level), and many of it tie our feelings of comfort and self worth to those structures.
When these are threatened by future change, our minds can often jump to the worst possible outcomes, seeing it as a loss of our status quo, or the end of present positive aspects in our lives.
The best way to approach change is to think of it as an opportunity to grow, and to separate what we know to be true (that something might change) from the negative thoughts we experience which, until they happen, exist only in our imagination.
Of course, low moods, depression, and general feelings of low self worth can all contribute to tooth loss dreams.
If you feel like things are going wrong on the inside, then this might start to manifest itself on the outside (in the dream at least), and with the smile being in essence the public facing “mask” we adopt.
As well as a signifier that we are okay, the loss of our teeth could represent feelings of hopelessness or the loss of resolve.
And there we have it, a brief history of tooth loss dreams, how common they are, and what they might mean.
Ultimately, they are cross-cultural, and some of the most commonly held dreams amongst the human race.
So no matter how scary they might feel, you should try to take comfort in their commonality.
They do however offer us indications of our mental health, and should be taken as helpful warnings from our unconscious mind to show us that maybe everything is not right and small changes might need to be made.
This could be as simple as more sleep, exercise, or a more mindful life with a focus on self care.
]]>Dark circles beneath your lower eyelids affect so many people in the population.
They invited unwarranted comments like “You look so tired!” and unwanted advice on how you should be sleeping better.
However, there are a plethora of issues that cause dark circles under your eyes, and not all of them are related to sleep problems.
In this article, we will discuss everything that causes dark circles under your eyes and what you can do to treat them.
So, if this is of interest to you, then read on for more!
Dark circles can be very common if you have certain problems that we will detail later on in the article.
They can also be common for certain people or groups, such as:
Of course, being tired is a cause of dark circles. However, it is merely the most known cause, not the only one.
It is important to note that most of the reasons for under-eye circles are nothing to be concerned about.
Dark circles under your eyes are common and nothing to be embarrassed about. Here are some of the most popular causes of dark circles under the eyes.
Being exhausted, oversleeping, or having a few late nights can be the cause of dark circles under your eyes.
These dark circles show because sleep causes your skin to grow paler and duller when you are deprived of sleep.
Sleep deprivation may result in a fluid build-up under your eyes. This results in your eyes looking puffy.
So, the shadows of puffy eyelids can look like dark circles.
Aging is also a reason why you may have dark circles under your eyes. Your skin gets thinner as you age.
There is sometimes a reduced amount of collagen and fat that maintains the elasticity of your skin.
There are blood vessels sitting under your skin that grow more visible when this happens.
You can strain your eyes when you look at the computer screen or television.
This can result in the blood vessels under your eyes getting larger. This makes the skin around your eyes go darker.
Sometimes, allergies can cause dark circles under your eyes. Your body will release histamines when you are having an allergic reaction.
These histamines can make your symptoms worse, resulting in swelling, inflammation, and even causing the blood vessels to break.
This can cause dark circles to form under your eyes.
If you have dark circles sitting under your eyes, then there’s a chance you are dehydrated!
The skin around your eyes becomes dull when it isn’t hydrated, causing your eyes to look sunken.
Your family history can have a lot to do with under-eye dark circles. Dark circles can be inherited, and they may darken or lighten with age.
Additionally, if you have a predisposition to thyroid disease or other medical conditions, then this can cause under-eye dark circles
If you have dark circles under your eyes, then there’s a chance you are anemic.
Anemia is a condition where your red blood cells are at a lower level than usual. This can result in:
You might also see that your skin is pale. If you suspect you have anemia, then you need to consult a doctor or a medical professional.
They will be able to evaluate your blood and iron levels.
Yes! There are both at-home and doctor-prescribed treatments for dark circles under your eyes. Let’s check out some examples!
It is important to stay hydrated. The main thing you should be drinking to stay hydrated is water, but you can also drink milk, juices, and tea.
You can also improve your fluid intake by eating lots of fruits and veggies.
Naturally, sleeping well will help to prevent dark circles under your eyes in a lot of cases.
Not only do dark circles lie in a lack of sleep, but they can also lie in the way you sleep.
It is a good idea to keep your head elevated by sleeping on more than one pillow. This helps to stop fluids from collecting under your eyes.
Applying a cold compress to your eyes can help reduce the appearance of any swelling. This will help to reduce the appearance of dark circles and swelling.
To make a cold compress, you should take a clean washcloth and place some ice cubes in it. Then, you can apply it to your eyes.
There are antioxidants and caffeine in tea that can help increase blood circulation, reduce the build-up of liquid, and shrink blood vessels.
You should place two green or black tea bags for around five minutes in hot water. Then place them in the refrigerator for around 15-20 minutes.
Now, you can place them on your eyes for around 10-20 minutes and rinse your eyes with cold water afterward.
For more serious conditions, you will need medical treatment. Here are some examples!
Dark circles under your eyes are a part of being human and are caused by various factors, such as a lack of sleep, aging, or allergies.
You do not normally need medical treatment to change them.
Most of the time, you can follow a few simple home treatments to reduce their appearance, such as staying hydrated, sleeping well, or using a cold compress.
You should speak to your doctor if you think your dark circles are caused by a serious medical condition.
]]>However, there are some instances in life where we, unfortunately, have to make the decision to skip bed and stay up all night.
Whether that’s because of work, studying, or something else - we’ve all had to stay up all night at least once in our lives.
However, that doesn’t make it any less difficult! Today we’re going to be looking at how you can stay up all night and avoid sleep altogether.
The human body follows a natural rhythm called the circadian rhythm, which acts as an internal clock.
This affects many things in the body, such as the way you feel, think, and act during the day.
For example, your circadian rhythm might make you slow down and feel less productive during the afternoon as it’s getting closer to bedtime.
The circadian rhythm is affected by the light and darkness of the day, which is why some people find it harder to be productive during the winter when days are much shorter than summer.
When the brain believes that it is dark outside, your body releases melatonin which makes you more relaxed and ready for sleep.
If you were to stay up all night, you would need to fight this hormone.
Despite the fact that it sounds easy enough to do, it can actually be much harder than you first think to combat the drowsiness that comes with melatonin.
There are a number of ways that you can help the body to stay up all night.
However, none of these are 100% effective when it comes to remaining awake.
Your body can sometimes overpower your urge to stay awake, meaning that you’ll wake up a few hours later wondering what went wrong.
Anyway, here are some of the most effective ways to stay up all night.
Caffeine is a powerful stimulant that can prevent the released hormones within the body from making you drowsy.
A study has shown that 600mg of caffeine can improve your performance and ability to carry out daily functions, no matter how tired you are.
However, it’s important to note that there is a fine line between enough caffeine to get you through the night and too much caffeine that will increase anxiety and stress.
If you’re wanting to use caffeine to keep you up all night, don’t take too much at once. Instead, drink small amounts throughout the night to keep you going.
Espresso shots, caffeine gum, or caffeine pills are all good options to pace your caffeine intake throughout the night.
Your body is much more likely to fall asleep if you’re relaxed and sitting down. Exercising can produce lots of energy within the body, which makes falling asleep harder.
This is why most experts advise you not to exercise during the night before bed.
For best results, try a 30 to 40 minute workout before you start to feel tired. This should boost your energy levels to make staying up easier.
If you don’t want to do a workout, get up and walk around. Fresh air can also be really helpful at keeping you awake, so step outside and burn some calories before returning back to work.
Electronics use blue light through their screens to help you see them better. Blue light can delay the release of melatonin, which is why you’re not supposed to look at screens right before you fall asleep.
To keep yourself awake, keep looking at your electronic devices. Things that are effective are phones, laptops, tablets, computers, and televisions.
Keep looking at your devices whenever you feel sleepy to avoid succumbing to the melatonin release.
As your circadian rhythms go by light and dark to determine whether it’s time to release the melatonin or not, it’s possible to trick it by keeping your room lighter for longer.
Don’t use soft, warm lamps that give off an evening ambiance. Instead, opt for bright overhead lights.
There are even some lightbulbs that you can get to mimic sunlight. These would further help trick your body into thinking it’s still daylight.
As we’ve mentioned earlier, fresh air can also help you to stay awake and feel more alert. So, keep a window open or step outside every now and then.
This is one of the easiest ways to stay awake all night, but many don’t think to put the effort in up to one week before the day that they need to stay awake.
To do this, you’ll need to start preparing your body for up to a week. It will be difficult at first, but your body will soon catch onto the new schedule.
To do this, you’ll need to practice tricking your body into thinking that the day is night, and the night is day.
To do this, use blackout curtains in the daytime and bright lights mimicking sunlight in the night.
Some people prefer to push bedtime back an hour each night to trick their bodies into thinking that they are sleeping on their usual schedule.
By the end of the week, you will have pushed your bedtime back seven hours and be able to stay awake all night!
We hope that this article has given you some useful tips and tricks on how to stay awake.
It’s all about tricking your circadian rhythm into thinking that it’s still daytime, therefore delaying the release of melatonin.
While these tips will be helpful to stay awake all night long, it’s important that you catch up on your sleep the next day/night.
Sleep is incredibly important to the body, so we shouldn’t be evading it anymore than we absolutely need to.
]]>
However, it can quickly become confusing and overwhelming when you enter the world of thread counts.
Before you find yourself down a thread count rabbit hole, our guide to finding the best thread count for your new sheets is here to help.
We have covered everything from what thread count is, to reasonable ranges of thread count based on material.
Purchase your new sheets with confidence with our guide to the best thread count for your sheets.
Let’s start with the basics, what exactly is a thread count? In short, it is the number of threads that have been woven into one square inch of fabric.
The total number of threads is made of yarn woven horizontally, called weft weave, and yarn that is woven vertically called warp weave.
The resulting criss-cross pattern forms the fabric of your sheets and the total number of strands used makes the total thread count.
A comfortable range of thread count can be between 200 and 800. Although this range may be smaller depending on your budget for sheets. A thread count of 200 is still going to be comfortable and high quality.
The general rule with thread count is that the amount is important.
Sheets with very low thread counts are likely to be of lower quality, with the potential for holes due to a loose weave, or rough, uncomfortable yarn being used.
Both of these are things that you do not want from your bedding.
However, it is important to note that an unusually high thread count could be indicative of an inaccurate, inflated thread count without the higher quality, but with a very high price tag.
Another crucial thing to remember when purchasing bedding is that thread count is just one indicator of quality and feel.
While it is important, other factors should be considered as well, such as the quality of the yarn used in making the sheets, where it was sourced, and the overall feel of the sheets.
So, when considering the thread count of sheets, is more always better? Well, while the general indicator is that higher is better in terms of quality, durability, and softness, it isn’t quite that simple.
Looking for sheets with a general thread count range of 200-600 is the easiest way to ensure the best results for your purchase depending on the material used.
Sheets with a thread count that is lower than this range will likely be rough and uncomfortable, low quality, or lacking durability. Thread counts below 200 should be avoided where possible.
Similarly, sheets boasting a thread count in excess of 600 likely won’t increase much in quality or durability, but the price tag is likely to increase exponentially.
Even if the thread count is accurate at these levels, too many threads packed into a piece of fabric can stifle airflow and produce a sheet that doesn’t breathe, resulting in warm sleeping conditions.
While this can be a benefit during colder months, it can be uncomfortable during the summer.
If you come across sheets with a thread count of 900 or higher, be very wary. This can be an indicator of lower quality sheets made with multiple ply threads.
This is a trick used by manufacturers to artificially inflate their thread count. Each ply can be counted as a single thread, therefore boosting the thread count by two or three times the actual amount.
A 900 thread count is more likely to be a lower quality 300 thread count made with 3-ply threads.
What is considered a high thread count varies depending on the material of the sheets you are buying.
For example, what is considered a high thread count for cotton, would be a lower thread count for bamboo.
This is where research is important if you want to purchase the best sheets for your needs.
As mentioned above, there are different thread count ranges for different materials. Let's take a look at the general ranges for the most common materials used for bed sheets.
There are also sheets made from material that is not measured in thread count which could also be good options for you.
Sheets made from materials such as silk, jersey, flannel, and microfiber are measured by weight rather than thread count.
If you are looking for sheets in these materials the general guide to quality sheets is different.
This guide should give you an idea of the reasonable ranges of thread count for the materials you are looking at for your sheets.
Sheets with thread counts that are significantly lower or higher than these ranges should be treated with caution as they may be of a lower quality.
When purchasing bed sheets, thread count is a good indicator of quality, softness, and durability.
The best thread count for bed sheets falls within a reasonable range of thread count based on the material used for the sheets.
There are also sheets made from materials that are not measured by thread count that should not be discounted in your search.
However, thread count is not the be-all and end-all of sheet quality indicators and should be only one of many factors considered when determining which sheets you purchase for your bed.
]]>But not all of us have enough space for a king size bed in our bedrooms, so which is the next best?
That’s where the queen size bed comes in. Queen size mattresses are a very popular choice for people all over the world.
There are a lot of advantages to having a queen sized mattress, and we’ll discuss this further in this article. But first, let’s take a look at the dimensions of a queen bed.
The average queen size bed mattress measures 60 by 80 inches. The queen size bed inch are 5 inches longer and 6 inches wider than a double bed (or full size bed), or 5 inches longer and 21 inches wider than a regular twin bed.
A lot of people don’t realize that a king sized bed is the same length as a queen's bed size, but a king size is 16 inches wider than a queen size.
In terms of thickness, a size mattress can vary depending on the style of mattress and what it’s made out of. Typically speaking, they are anywhere between 9 and 16 inches in depth.
Beds are available in many different sizes, and each of these sizes has a name. There are a queen bed dimensions USA and others. These are the most commonly used sizes of mattresses:
There are a whole range of benefits of owning a queen size bed. Each of these benefits will bring you a better night’s sleep.
Let’s look into some of the main reasons why you should get a queen size bed.
Queen mattress size beds are the perfect size for most couples. With a width of 60 inches, it provides plenty of room for two people to be able to spread out comfortably without intruding too much in each other’s space.
Although a king size mattress is wider by a full 16 inches, most couples don’t have the required floor space in their bedroom to accommodate a king size bed.
For couples who live in smaller apartments or those who have a narrow bedroom, a queen size bed is a good balance between having enough space for a good night’s sleep and enough floor space in the bedroom.
The added versatility of a queen size mattress.
For taller folks, a queen size bed is a must for those extra inches in length.
If you find yourself with your feet hanging off the end of the bed, you may want to consider upgrading to a queen size bed to accommodate your stature.
The extra support provided by a queen size mattress is great for sleepers who tend to toss and turn during the night.
This extra space can be especially valuable for couples, as it gives your significant other enough room to get a better night’s sleep.
If you’re gifted with impressive height, a queen size bed is likely a good option for you as you will be fully supported by the extra length and width of the mattress.
Because a queen size bed is smaller than a king size, it is easier to fit it into most standard size bedrooms.
To accommodate a queen size bed, your bedroom only needs to be 10 × 10 feet in area.
This gives you plenty of space for all the necessary furniture, as well as space for moving around.
Having a bedroom that doesn’t feel too cramped is an important factor in feeling relaxed in your bedroom and having a great night’s sleep.
The extra space that a queen sized bed will give you will allow you to spread your weight out more across your mattress more.
This, in turn, extends the lifespan of your mattress, as you won’t wear it down in a single spot as your weight is distributed over a wider area.
Because the queen size bed is such a popular choice, you get a wide array of options when it comes to different mattresses and bed frames, along with bedding and comforters available to you.
Having variety when it comes to options for different styles of bed frame and duvets, along with comforters and other accessories lets you personalize your bed to make it the perfect bed for youYou can match the aesthetic of your bed to the decor of the rest of your bedroom to really tie the room together.
Queen size beds are designed for two people. A queen size mattress gives each person 30 inches of space.
In America, the biggest bed that is available to buy is known as an “Alaskan king size”. These beds are 108 × 108 inches.
Most sheets that are labelled queen size will fit a normal queen size mattress, but it is dependent on the thickness of the mattress, which can vary.
Queen sized beds are very popular for a reason. They provide an extra level of comfort thanks to their increased width, yet they aren’t too big to completely dominate a bedroom’s floor space.
When deciding to purchase a new mattress, you should definitely consider the queen size, especially if you’re sharing your bed with another.
They are the ideal size for couples, and they feel far less cramped than a twin or double (full size) bed.
Having enough space to support you while you sleep is essential for a great night’s sleep.
]]>Under certain physical circumstances, tiredness is a common side effect, and there are many different reasons why someone might have trouble staying awake.
Stress, depression, and chemical imbalances are all reasons for sleeping too much, as is a lack of fresh air, lack of exercise, poor diet, and lack of proper stimulation.
But let’s dive into some potential causes, and examine these in greater detail.
Whilst these reasons are not all-inclusive, and only reflect some examples of oversleeping, they can still play a larger role in not only our sleep, but our wider bodily health.
In the hectic modern world we live in, stress unfortunately plays a significant role in our lives.
This can cause problems or disturbances with our sleep, be it sleeping too much or not enough.
Stress can make us tired because our brains are literally under pressure, pressure that can exhaust us quicker than average brain waves.
While we get physically tired from excess activity, our brains are also subject to the same strains.
If stress manifests itself in the form of anxiety, this might also have the opposite effect, making sleep a difficult thing to achieve, at least for any period of time.
By its very nature, depression is a state of being that saps us of our strength, both physically, mentally, and emotionally.
Depression leads us to have less motivation for things like exercise, trips out, or being out in the fresh air.
It also often means we neglect our diets, self care routines, and general well being. This can make us sluggish and tired, meaning we sleep longer.
The quality of sleep associated with poor lifestyles also means that the quality of sleep will not be as restorative as usual, leading us to still be tired, even after a good few hours.
Similarly, the medication used to treat depression, such as SSRIs like Zoloft/Sertraline, carry many different side effects, amongst which is a feeling of drowsiness and a lack of energy.
This is because the drugs literally slow down your thoughts, allowing your brain to process things more clearly and in a more organized pattern.
And in the process, this means that particularly hectic days can feel twice as long when on medication.
Some brands and types of antidepressants also have a sedate effect designed to calm the users, as such this can translate to feeling tired and sluggish.
It should come as no surprise that too much physical (or mental for that matter) exertion can make you feel exhausted and lead you to sleeping longer.
This is because physical and mental exertion requires time for our bodies and minds to recover, and longer periods of this require more sleeping time.
Similarly, people who live sedentary lifestyles without proper access to exercise or fresh air can often feel sluggish, low motivation, and depression, all of which can lead to sleeping longer and to a lesser degree of effectiveness.
Certain foods can make us feel more sluggish, influencing our sleep patterns, sleep durations, and the amount of general energy we feel.
Food is fuel for the engine after all, and the wrong foods provide the wrong kind of energy release.
Bad carbohydrates like white bread, white rice, and white pasta are all bad candidates, as are processed, fatty foods like cake, chocolate, and fast food.
Excess alcohol consumption can also cause fatigue. After all, alcohol is effectively a poison, and after consuming large quantities, the body and mind need time to recover, and not just from a hangover.
A lack of stimulation can also lead to fatigue and sleeping too much. If you aren’t challenging yourself physically and mentally, then your body will respond accordingly.
Repetitive processes that do not offer mental interest or stimulation can also lead to mental fatigue, as seen by people who work repetitive jobs, or inmates in prisons who spend a lot of time alone or without proper mental stimulation.
Of course, if none of these things apply to you and your lifestyle, then there could potentially be something more serious at play.
It should be said however, that these should never be the first port of call when looking for the root cause of oversleeping.
Start with sensible lifestyle changes, and see what changes they can manifest.
Sleep disorders like narcolepsy and sleep apnea can also cause oversleeping.
Sleep apnea especially can go undiagnosed, and can cause blockages of the airwaves during the night that lead to less restorative and deep sleep.
Oversleeping can be a cause of head injuries, in fact sleep disorders are present in 30-70% of people with these injuries.
If you or someone you know has experienced a head injury that is causing these or other symptoms, seek medical attention as soon as possible.
Dysfunctions of the autonomic nervous system can also cause sleep problems (too much or too little).
This can manifest in various breathing conditions (such as sleep apnea and hyperventilation syndrome) and involve cardiovascular and respiratory control.
Other medical conditions like asthma, chronic pain, acid reflux, psychiatric conditions, and other painful physical phenomena can cause imbalanced.
Or unrestful sleep, resulting in poor sleeping patterns, inefficient sleep quality, or too much sleep.
And there we have it, a rundown of some prominent factors behind excessive sleeping.
Whilst lifestyle factors and minor illnesses can cause oversleeping, these don’t begin to cover the whole story, and any accompanying side effects should be reported to a qualified physician as soon as possible.
]]>You don't want the bed and the mattress to arrive, only to find out that it takes up most of your bedroom and you now can't use the room for anything else.
Before you buy, measure out what you have space for and double check how wide your mattress is going to be.
In this article, you will find everything you need to know about King Sized mattresses - including how big they are, who they're right for, and what the alternatives are.
The dimensions of an American King Sized Mattress are as follows:
76" x 80"
Of all the mattresses, the King Sized mattress has the biggest surface area, although it is not the longest mattress.
This mattress would fit on a King Sized bed frame and might fit on a bed frame designed for a California King mattress.
The first King Sized mattress was said to be created in 1890 - however, it was a lot bigger than the mattresses we are used to today.
That mattress had enough space for 15 people.
There are a few elements that you need to consider when buying a mattress:
A King Sized mattress is perfect for two adults who like to have a lot of room when they are sleeping. It has a total surface area of 6080 inches.
If you are an average height or less, a King Sized mattress will be perfect for you.
If you have small children or pets that occasionally join you in bed, a King Sized mattress may be a good option for you.
A Queen Sized mattress is one size smaller than a King Sized. Its dimensions are as follows:
This mattress is the same length as a King Sized but it is not quite as wide. This is the most popular mattress size as it is easiest to fit into a normal sized bedroom.
It is best suited for adults of average height who like a little bit of space. But don't move around a lot in their sleep.
This mattress has a surface area of 4800.
When it comes to the surface area, the King Sized mattress is the biggest, however, the California King Sized Mattress is longer than the King and only 32 inches smaller overall.
The dimensions of the California King Sized mattress are as follows:
72" x 84"
As you can see, the California King is less wide than the traditional King, but is 4 inches longer. Its total surface area is 6048 inches (compared to 6080 for the King Sized).
This is going to be a great option for two adults who are looking for a good amount of space, but one of them is taller than average.
California mattresses are slightly harder to get hold of, so they tend to be more expensive than traditional King mattresses, despite being slightly smaller.
The smallest mattress is the Twin Sized mattress - this is designed for children rather than single adults.
The dimensions of the Twin Sized are as follows:
This mattress is 5 inches shorter than the King, Queen, and California King sized mattresses. This mattress has a surface area of 2080 inches.
Even people of average height might find this mattress a little short. These types of mattresses are best suited for children and teenagers.
They take up the least amount of room and tend to be the cheapest mattress to buy. You may struggle to find memory foam mattresses in this size.
In years gone by, each country has used its own mattress sizing system.
However, as production has become more globalized, so have mattress sizes. As it makes it much easier for manufacturers to make the mattresses in bulk.
In the last 20 years, the American sizing system has become the most popular and the one that is used around the world.
A handful of countries use their own system.
American sizes -
Size |
Dimensions |
Twin |
38" X 75" |
Twin XL |
38" X 80" |
Full |
54" X 74" |
Queen |
60" X 80" |
King |
76" X 80" |
California King |
72" X 84" |
Here are the questions we are asked most frequently about beds and the answers to them.
The King Sized Mattress has the biggest surface area of all mattresses - 6080 inches. But the California King is longer and has a surface area of 6048 inches.
You should change your mattress at least once every 10 years but should change it earlier if it is no longer comfortable or your doctor recommends you do so.
If you injure your back then you may need to get a specialized mattress to support your spine.
The King sized mattress (76" x 80") is 76 inches wide and 80 inches long. It has a total surface area of 6080 inches.
Of all the mattress sizes, it is the widest and has the biggest surface area - but it is not the longest. Taller people will want to look into getting a California King Sized mattress.
A King Sized mattress will suit you well if you are two adults of average height, who like to have a lot of space when they sleep.
Before buying a King Sized bed, you should make sure you have enough space for it in your bedroom.
]]>However, too many late nights can result in you waking up feeling extremely sleep-deprived.
Sleep is one of the most important things you can do for your body, but how much do you actually need?
In this article, we will discuss everything you need to know about REM sleep and the sleep cycle. So, if this is of interest to you, read on for more!
Sleep is categorized into four stages by scientists. These stages are differentiated and measured with an EEG, an electroencephalogram.
The first stage of sleep is the lightest. Here, the sleeping person will be awakened easily, and generally drifts in and out of sleep.
Their muscle activity will be slow, and their eyes will also move slowly.
If you are in this first stage of sleep, you may experience that falling sensation that wakes you up suddenly. You will also experience muscle contractions that you do not expect.
During the second stage, the sleeping person is still very much sleeping lightly. There are some key differences here, though.
The eye movement of the sleeping person will stop, while their brainwaves will slow down.
Intermittently, the brain will produce quick brain waves as a form of activity. Meanwhile, the sleeping person will experience a drop in body temperature and their heart rate will get slower.
Here, the body is preparing itself to go into a deeper sleep
The third stage of sleep is also known as “Delta Sleep” or “SWS”, Slow Wave Sleep. Here, there are signals of a high amplitude and a slow frequency that help to provide a very restful sleep.
If you deem yourself to be a “light sleeper”, you are unlikely to feel alert and well-rested when you wake up, and it will be difficult to get out of bed and start your day.
Those who are asleep in stage three will be difficult to wake, sleeping through movement and loud noises.
When awoken, those who were in the third stage of sleep will find it difficult to be and stay awake.
This is also the sleeping stage where the sleeping person is more likely to wet the bed, start sleeping, talking or walking, or experience night terrors.
A term for these behaviors is parasomnias, and they happen most of the time during the shift between non-REM and REM sleep.
The brain is active in this period, helping to prepare the body for the next day. It is necessary for everyone to experience this stage of sleep.
This is because the brain will attempt to get back to this stage of sleep if disturbed.
This is the final stage of sleep. REM sleep, also known as Rapid Eye Movement sleep, is where the sleeping person will dream.
Contrary to popular belief, everyone dreams. Many people do not remember their dreams, or remember dreaming at all, but nonetheless, they still have dreams.
If you wake up during REM sleep, you are more likely to remember your dreams.
During REM sleep, the muscles of the sleeping person do not move, they experience irregular breathing, and EEG will show patterns similar to when a person is awake.
Additionally, their blood pressure and heart rate increases when they are in REM sleep.
Scientists think that the muscle paralysis results from an advantage in evolution that acts as a way of preventing people from hurting themselves as they sleep.
While your eyes are closed during REM sleep, they also move from one side to the other.
The sleep cycle is not always linear, and a person may fall back to stage one or two after reaching stage three.
Once the sleeping person has gone through REM sleep, the cycle will start again with the sleeping person reverting back to stage one.
During the course of the night, the sleeping person spends a lot more time in REM sleep, and less time in the third stage.
20 to 25% of the total sleep of the average adult needs to be REM sleep. This depends on how many hours they spend sleeping.
For example, if you sleep for 7 hours a night, then anything between 84-105 minutes needs to be REM sleep.
If you sleep for 9 hours a night, then anything from 108-135 minutes needs to be spent in REM sleep.
Your sleep should be a priority.
You should have the ability to function throughout the day without needing to sleep.
If you need to nap or find it hard to get out of bed, feel very drowsy while driving or working, or drift off while doing a different activity, it is a sign you do not get enough sleep.
When you are sleep deprived, you may experience the following:
In extreme cases, you may have an increased risk of:
When you wake up completely, your brain must start the sleep cycle again from stage one.
If you have interrupted sleep, you are less likely to reach the most restorative deep parts of the cycle of sleep (stage three). This can be worse for you than not sleeping at all.
The best times to sleep as an adult will be anywhere between 8PM and midnight, to give your body and brain the best chance of getting the necessary stage three sleep.
Sleep is one of the most important things you can do for your physical and mental health. The average adult needs 20-25% of their sleep to be REM sleep, the final stage.
However, the most important stage of sleep is the third stage, this is a deep sleep necessary for restoration.
We hope this article helped you to understand how much REM sleep you need.
]]>It can feel somewhat pointless cleaning our sheets and comforters regularly when our mattress never gets cleaned, but that doesn’t have to be the case.
Whether your mattress has acquired some unidentified stains, or you just wish you could freshen it up and oust hidden dirt and bacteria, we have the methods you need.
This article will explore various methods of cleaning your mattress depending on your needs and chemical preferences.
How mattresses get dirty is a subject that doesn’t really bear thinking about.
However, it is important to acknowledge that mattresses can and do get dirty over time and that they need cleaning from time to time. But how do our mattresses get dirty?
The average adult spends 318 months in bed during their lifetime, that’s over 200,000 hours. During that time we sweat, drool, bleed, and shed hair and skin.
All of these things can permeate through our bedding into our mattresses. Without regular cleaning, these things can build up in our mattresses making them unsanitary and unhealthy for us.
However, before you rush to throw out your mattress, there are things you can do to clean and freshen your mattress.
Vacuuming is the first and easiest way to clean your mattress.
If you have a new mattress or regularly clean your mattress, a quick vacuum each time you change your bedding is the best way to keep your mattress looking fresh and keep nasty bugs and bacteria at bay.
Vacuuming with each bedding change is a great habit to develop even if you have never cleaned a mattress before.
Similarly, if you are looking to deep clean your mattress, the first step is to vacuum the surface.
This removes mites, dust, dead skin, bugs, hair, and other debris from the surface of your mattress.
Use the wide brush attachment for the majority of the mattress, then swap to the nozzle attachment for any creases, piping, or corners.
If there are any fresh spills on your mattress it is important to address these first. Take a clean, damp cloth and gently dab the spillage.
Keep dabbing until all the excess liquid has been absorbed from the mattress.
Avoid rubbing or scrubbing at the spillage, this will only push the spill deeper into the mattress and increase the chances of staining.
If there are noticeable, individual stains on your mattress, the best method to tackle them is a spot treatment.
Mix 30ml of hydrogen peroxide with 15ml of dish soap in a small dish. Stir the mixture until it produces suds.
Take an old toothbrush and dip it into the solution. Scrub the stain gently with small, circular motions, working the solution into the entire stain.
Once the stain has been treated, take a small clean cloth and remove any excess cleaner. This method is most effective for food and drinks stains as well as general dirt stains.
If you have a memory foam mattress, make sure to use the smallest amount of solution possible to spot-treat stains. It is important that memory foam does not get wet.
The solution mentioned above will not be effective in dealing with biological stains on your mattress.
For biological stains, the most effective method is using an enzymatic cleaning solution. Enzymatic cleaners can be purchased easily online.
The enzymes in the solution break down the proteins in blood, sweat, vomit, urine, oil, grease, and other biological stains.
To clean biological stains from your mattress, spray your chosen cleaning solution onto a clean cloth.
Blot the stain until it is saturated with the solution and let it sit for 15 minutes. Using the same cloth, blot the area to remove the stain.
Take a clean, damp cloth and blot the cleaned area with cold water to remove any excess cleaner.
Again, do not spray the solution directly onto the mattress as they are not designed to get wet, particularly memory foam mattresses or toppers.
A great method to generally clean and freshen your mattress is to use baking soda.
This method can be used by itself or as a finishing touch after removing stains from your mattress.
Sprinkle the baking soda generously over the entire surface of the mattress, a sieve can help create a more even dusting over your mattress.
Let the baking soda sit on the mattress for at least 30-minutes.
This gives the baking soda time to absorb all the odors from your mattress, break down acids, and absorb any residual moisture from spot cleaning.
After the baking soda has sat for at least half an hour, vacuum the surface of the mattress again.
All the acids, odors, and liquid absorbed will be removed with the baking soda.
To make your mattress as fresh as possible, leave it uncovered with the windows open to let it air out.
On days when you are short on time or as an additional step after the cleaning methods above, you can use an antibacterial spray to ensure a fresh, clean mattress.
Ensure that your antibacterial spray is designed to be used on fabric and will not soak your mattress.
Follow the instructions on your spray to add that extra peace of mind.
Once you have thoroughly cleaned and removed stains from your mattress you’ll want to protect it from further dirt and odors.
The easiest way to do this is to rotate your mattress, either by flipping, or turning it 180 degrees, and invest in a good-quality mattress protector.
There are many different methods of cleaning your mattress, from deep cleaning and stain removal to regular maintenance cleaning.
Whichever method you choose, however often you choose to do it, it is important to ensure that your mattress is maintained and cleaned regularly to promote a healthy sleep environment.
]]>At least, that’s the simple definition of a mattress pad that most people are aware of. However, in reality, there’s a lot more to a mattress pad than meets the eye.
Today, we will be exploring the definition of the mattress pad along with the different types of mattress pads that have arisen from the original invention.
While the terms ‘mattress pad’ and ‘mattress topper’ are used interchangeably, even within the bedding industry, we should clarify that there is, technically, a difference between the two.
A mattress topper, if we’re being specific, is actually a thicker type of mattress pad. Basically, if you have a super uncomfortable mattress and feel that you’ll need all the extra comfort and support you can get to sleep through the night, you’ll probably want to ask for (aside from a new mattress) a mattress topper.
However, these days, the distinction between the two is becoming more blurred. You can find products advertised as extra thick mattress pads that serve more or less the exact same function as a mattress topper. As you can see, for example, this ViscoSoft Three-Inch Memory Foam Mattress Topper is also advertised as a ‘High-Density Ventilated Mattress Pad.’
To summarise, mattress pads are typically thinner than mattress toppers, although the terms are often used interchangeably, and you can find certain products on the market that fit both categories.
Now that we’ve clarified the definition of a mattress pad and established the difference between and interchangeability of mattress pads and mattress toppers, let’s take a look at some of the different types of mattress toppers you can find on the market right now.
These days, one of the most popular types of mattress pads is the memory foam mattress pad.
Memory foam is a relatively recent invention, developed by NASA employee Charles Yost in 1966. Interestingly, it was originally invented for use by astronauts to counteract the uncomfortable pressure of G force during takeoff.
Today, memory foam is incorporated directly into higher-end mattresses as well as mattress pads to enhance the comfort of the mattress.
Memory foam mattress pads comprise a thin layer of memory foam that contours the sleeper’s body, encouraging proper alignment and heat distribution.
If you can’t afford to replace your extra-firm mattress with a memory foam model, a memory foam pad can make all the difference to your sleep.
A pillow top mattress pad is probably the most standard type of mattress pad. These are great if you like to feel as though you’re sinking into a cloud as you drift off to sleep.
Pillow top mattress pads usually consist of several pockets filled with soft yet supportive fibers, so although you’ll feel completely weightless, your spine won’t remain unsupported.
If you’re more of a fan of firmer mattresses but still want an extra layer of material between your body and your mattress springs, a latex mattress pad is the obvious choice.
Latex is a firmer, denser material than most types of memory foam (excluding the extra high-density foams), so while it will make your mattress more comfortable, it will feel firm and supportive underneath you.
Overheating during the night is one of the most common causes of interrupted sleep and sleep deprivation. For this reason, more and more restless sleepers are turning to gel mattress pads for relief from the stifling heat of summer nights.
The cooling gel inside a gel mattress topper is usually designed to draw heat away from the body to prevent overheating. Often, this type of gel is also incorporated into memory foam mattresses for a combination of comfort, support, and temperature regulation.
On the other hand, many people struggle with feeling cold during the night, which can be just as disruptive to a good night’s sleep as being too hot. There are only so many layers of sheets and quilts that you can heap on your bed before you start to feel suffocated. So, as an alternative, you could get an electric or heated mattress pad.
Unlike an electric blanket, which is designed to cover the sleeper, an electric mattress pad sits on top of the mattress and provides consistent and comforting warmth from beneath. This allows you to rearrange your covers however you like and still benefit from a little extra heat.
In theory, no, a mattress pad and a mattress protector are two different things that serve different purposes, although there can be some overlap.
Primarily, a mattress protector is designed to protect your mattress from stains and other forms of damage. Mattress protectors are typically much thinner than mattress pads since they are not designed to enhance comfort, but cleanliness.
Now, some mattress pads and mattress toppers do have protective properties. In a sense, the presence of another layer of material between your sheets and your mattress is inherently a form of protection. Some mattress pads even feature internal layers of waterproof material to catch any liquid before it can soak through and stain the mattress. In this case, your mattress pad is also technically a mattress protector.
However, the primary purpose of a mattress pad is to ensure comfort, while the main reason for using a mattress protector is to keep your mattress in good condition.
In short, a mattress pad is similar and often interchangeable with a mattress topper, although the latter is typically thicker than the former.
Both mattress pads and mattress toppers serve the purpose of adding to the comfort of a mattress by providing extra cushioning and support.
Mattress pads can be filled with memory foam, fabric fibers, latex, cooling gel, or a combination of the above. They can even be electrically heated.
Mattress pads should not be confused with mattress protectors, which are usually thinner and designed to protect mattresses from stains, although a mattress pad can also act as a protector.
]]>In this guide, we’ll teach you how to combat insomnia with three tips that can not only help you sleep better but also make you feel more energized and productive in the mornings. After all, if you want to have a successful daily routine, you’ve got to start with your nights.
The key to a great night of sleep is to analyze your sleep environment and discover the environmental elements that keep you up at night. If you’re the type of person that relies on complete and total darkness to fall asleep, then installing blackout curtains can help you block out any pesky streetlights (and even the moonlight).
Do your thoughts start racing when there’s nothing but the silence and a dark room? Invest in a white noise machine to play calming and consistent sounds like ocean waves or thunderstorms to help center your mind and drift to sleep. These can even be used to drown out other noises that bother you.
No, sleep hygiene isn’t about how clean you are every night when you go to bed — it’s more about getting a clean, restful sleep to prepare you for the following day. The most crucial step in practicing good sleep hygiene is going to bed around the same time every night. This will help your circadian rhythm find balance and structure.
Two hours to one hour before bed, calm down your body by reading a book, drawing, or journaling quietly by yourself. Within an hour of bedtime, relax and enjoy a hot tea or do gentle stretches and meditation. Finally, shut down your phone a half hour before bedtime.
If you are having trouble falling asleep, you shouldn’t stress yourself out further by dwelling on it or turning straight to melatonin. Instead, identify the problems that are keeping you awake. If it’s too bright, put on an eye mask. Do you have racing thoughts? Keep a journal next to your bed to jot them down and let the thoughts go. If your temperature increases at night, it might be best to open a window or turn on a fan or AC.
Now that you have ideas on how to get a better night’s sleep, you should put them to action. Indulge in new decor that centers your mind, keep a journal, and know the best tactics to fight insomnia. It’s time for you to create a healthier lifestyle through a better night’s sleep.
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You've tossed and turned all night and now you’ve got a big day at work, nothing is worse.
But when you are sacrificing that restful night because of neck and shoulder pain, you might be wondering if there is anything you can do to ease the pain and make you fall asleep again?
Some pain-related issues when it comes to the neck and shoulder such as aging or deeper injuries are harder to fix. But easing the pain could be as simple as changing your mattress or sleeping position or even swapping out your pillow.
In this article, we take a closer look at ways you can alleviate some of the neck or shoulder pain you have been dealing with and look at the small changes you can make in the bedroom so you can say goodbye to those sleepless nights.
Before we give you some tips on tricks to switch things up, do you know what is causing the pain in your neck or shoulder?
If not, you should keep reading. Many people suffer from neck and shoulder pain a lot more than you think.
Both muscles are used in everyday tasks and something such as answering the phone awkwardly or sleeping in a bad position one night could cause a slight strain.
However, neck and shoulder pain could also be caused by injury or injury from overuse, worn joints if you have osteoarthritis, pinched nerves, or sleeping on the wrong pillow or mattress.
If you are unsure what is causing the pain, and none of the tips in this article help you sleep any better, you should consult a medical professional as soon as possible to get a proper diagnosis.
Sleeping position is often one of the biggest culprits when it comes to neck and shoulder pain.
To avoid neck pain, a general rule is that you should always sleep on your back.
You should avoid sleeping on your stomach as this puts strain on your neck and lower back, especially when using a thick pillow too.
If you have shoulder pain, you should avoid sleeping on your side, in particular, the side you have pain on.
Sleeping on your back could alleviate pain and you should keep your hands relaxed by your side, instead of placing them above your head.
When you have shoulder pain, you could also try sleeping on the opposite side to where you are experiencing pain and place a pillow between your knees to maintain good posture when you are sleeping.
Experts say that sleeping on your back is the best position as it keeps your head, neck, and spine in neutral alignment and this is key when reducing the chances of neck pain at night.
Sleeping on the wrong mattress could also be the culprit and this is common when sleepers have shoulder pain.
You will want to buy a mattress that is not too soft or too firm.
A mattress that is too soft will means you bottom out onto the firm base which can cause pain and one that is too firm mean you won’t sink down and too much pressure will build on your shoulders.
You should also take into account weight.
If you are lightweight you will be better supported on a softer mattress but heavier people might suit firmer mattresses as they offer more support.
If you sleep on your side, it’s better to have a softer mattress too as this can contour your body, alleviating pressure on the shoulders, whilst back sleepers benefit from firmer mattresses to keep their spine aligned.
When it comes to using the wrong pillow, this is often the case with those who have neck pain as a pillow is used to support your head at night and keep it in neutral alignment.
Your neck and spine need to be aligned at night and a good pillow will help to support a healthy sleep posture.
Height, weight, and personal preferences will help which pillow you end up choosing but generally if you sleep on your sides, you need a firmer pillow to support your head and neck and keep it in the middle of your shoulders.
Back sleepers need flatter pillows that support the natural curvature of the neck and spine and stomach sleepers need pillows that are not more than 3″ in height, so they do not put additional strain on their neck.
Stretching before bed could also help with neck and shoulder pain as it loosens tight muscles.
There are different sorts of stretches depending on the pain location in either the neck or shoulder, but you should consult a medical professional before trying any stretches to ensure you’re loosening the muscles correctly and not making things worse.
If you are looking at your phone or computer all day, you can also make posture adjustments to help with the pain.
You should keep your shoulders in line with your hips when working and take breaks during the day to stretch out your muscles.
Your computer monitor should be at eye level and you should adjust your desk chair to do this.
Finally, avoid using your phone in bed as this could put stress on your neck.
We hope this article has helped you out when it comes to sleeping at night if you are experiencing back and shoulder pain.
Remember, mattress, pillow, and sleeping position are usually the biggest culprits so changing these up might be the answer you’re looking for!
If you have tried our tips and tricks and nothing seems to be improving, consult a medical professional.
]]>In this article, we’ll be taking you through how you can make a bed professionally.
The first thing that you need to know about how to make a bed professionally is what kind of equipment you will need.
You will need to have a few different items on hand in order to get started.
Here are some things that you should consider having around before you start making your own bed:
Once you have gathered all of these items together, you are ready to begin making your bed.
Follow along below for step-by-step instructions on how to make a bed properly.
The first thing that you need to do is lay your mattress on top of your box spring.
Doing this ensures that your mattress is at its proper height and that it won’t sag over time.
Once the mattress is positioned correctly, you can move on to the next steps.
The next step involves taking care of each individual pillow individually. You will start with the pillows that cover the sides of your bed.
These pillows are called headboards or footboards.
They are usually made of wood and are meant to keep your head and feet off of the cold floor.
Next, you will measure the length of the side of your bed. Then, you will cut out two identical pieces of fabric.
One of them should be about three inches longer than the other.
After you have cut out both pieces, you will fold the shorter piece in half and then sew it shut.
Repeat this process for the other side of your bed.
Now that you have finished cutting out the headboard, you will need to attach it to the side of your bed frame.
First, take your screws and screw the headboard into place.
Next, take your mattress protector and staple it onto the back of the headboard.
Finally, you will need to add some decorative fabric to the front of the headboard.
Next, you will want to add some decorative pillow covers to the sides of your bed so that they look nice and match your room decor.
Take your pillow covers and position them on the side of your bed where you want them to go.
Then, use your safety pins to hold them in place.
Next, you will need to stitch the pillow covers together using thread.
This is an easy task because there are only four corners to stitch up.
Start by taking one corner and pulling it through the material until it comes out the other side.
Then, repeat this process for the remaining three corners.
Finally, you will need something to cover the open end of your bed.
For most people, this means adding either a curtain or blanket.
If you choose to add a curtain, you will need to find a way to hang it.
If you decide to add a blanket, you will simply need to tuck it under the bottom edge of the mattress.
Either option works just fine.
So, there you have it.
Making a bed professionally can easily be done, provided that you have sourced the correct materials to ensure that your finished product is the best that it can be.
]]>This has led thousands of companies all over the world to develop equipment, accessories, and medications that can help people get a better night’s sleep.
One of these nifty new inventions is the wedge pillow, which has grown massively in popularity across the United States in recent years.
Designed with some fantastic orthopedic benefits in mind, a wedge pillow could be your key to getting the perfect night of rest but only if you can use it correctly.
Surprisingly, even misusing the wedge pillow slightly can result in some pretty adverse effects on your posture, breathing, and comfort.
That’s why, in this guide, we’re going to be telling you everything you need to know as a wedge pillow side sleeper.
If you’ve never seen a wedge pillow in action before, you can basically think of it as a firm pillow that’s shaped like a triangular wedge of cheese.
It’s an orthopedic pillow that has a steady incline and can be placed under the upper body or legs while you sleep.
The angle of incline varies between a 30 degree wedge pillow up to 45 degrees, with different people preferring different angles.
We now understand a little more about what a wedge pillow is and what it looks like but you might still be wondering how it actually helps you to get a better night’s sleep.
Well, it turns out there are probably more health benefits than you would think:
At some point in their life, most people have felt the effects of acid reflux or gastroesophageal reflux disease (GERD).
This happens when digestive acids are allowed to escape from the stomach and end up in the esophagus.
It can occur when pressure is placed on the lower esophageal sphincter while you sleep.
It is mainly a problem for people who sleep on their backs because gravity causes the acid to pool further up the body.
Therefore, using a wedge pillow to prop your head up can use gravity to keep that acid further down the body where it’s supposed to be. It also helps relieving pressure on the lower esophageal sphincter as described above.
Snoring and sleep apnea are common afflictions that have more of a detrimental effect on the people we share a bed with than ourselves!
It happens when airways get blocked and air can’t pass freely through the mouth or nose due to the obstruction.
Using a wedge pillow to elevate the upper body is said to create a more easily open airway system, which prevents blockages that cause people to snore.
The neck and back are two of the most commonly affected areas by bad sleeping posture.
Thankfully, the wedge pillow can help to correct this as well.
Propped under the upper body, the wedge pillow can take some of the pressure off the base of your spine.
In fact, when used correctly, the wedge pillow can help to align your spine much more effectively to reduce long-term twists and curves that can build up over time.
Also, because your spine connects to pretty much every part of your upper body, these benefits are extended to your shoulders and neck, too.
Plenty of people prefer to sleep on their side overnight.
There’s nothing wrong with this and if it makes you feel most comfortable while you sleep, you should keep doing it.
The wedge pillow can help to ensure your spine remains in a neutral position while you sleep on your side, which will ease any tension on your back muscles.
Similarly, you can use the wedge pillow to cradle your shoulders and prevent build-ups of pressure at certain points overnight.
For side sleepers, an angle of between 35 and 45 degrees is ideal with a wedge pillow.
The most important thing to remember about sleeping on your side with a wedge pillow is to keep your head, neck, shoulders, and back aligned.
For this reason, it’s often a good idea to place an extra pillow at the top of your wedge pillow and place your hip at the bottom of the slope.
If your wedge pillow is too short for this, you could end up sleeping with your spine curved sideways, which will have detrimental health effects in the long run.
Interestingly, it’s not just your upper body that can benefit from a wedge pillow while sleeping on your side.
In fact, placing the thick edge of a wedge pillow between your knees can work wonders for your posture overnight.
It is said to be particularly beneficial for easing lower back pain which is often caused by your legs twisting your spine without you even realizing it.
This is also very helpful for pregnant women who find themselves suffering from back pain while sleeping.
In general, it is not recommended to use a regular pillow alongside a wedge pillow.
The wedge is designed with orthopedic benefits in mind and the angle is worked out to help your neck, back, and shoulders lay in the right positions.
Using a regular pillow on top of it can actually do more harm than good by misaligning your neck with the rest of your body.
However, if you find it more comfortable to use your wedge pillow with a regular pillow, it won’t do too much harm to use it every now and then.
As you can tell by now, there’s a good reason for the recent popularity of the wedge pillow.
With the numerous health benefits and ease of use, your sleeping habits could be completely transformed.
Once you start using one for yourself, you won’t even be able to comprehend how you ever lived without one!
]]>Headboards are an important feature of any bed.
This is because it provides additional support and prevents the adjoining wall from becoming damaged.
Aside from this, people also choose headboards based on their aesthetic appeal.
Some people simply like the look of a headboard and believe that it will contribute to the desired look of their bedroom.
One way that you can assure that your headboard has the desired look is by making it yourself.
By doing so, you can personalize the headboard and decorate it in whatever style you prefer.
This nifty guide will explain how to make the perfect headboard for a king-size bed.
Though it may sound like a difficult DIY task, constructing a headboard can actually be quite simple.
All you need to do is follow these step-by-step instructions:
If you wish to make a headboard for your king-size bed, you will need a few items.
Most of them can be ordered online. Additionally, you may be able to get some equipment from craft stores or fabric shops.
You should bear in mind that some of these objects can be fairly expensive, such as high-quality woods.
Luckily, you can save money by choosing less costly options, such as faux leather instead of real leather or plywood instead of oak.
For our method, you will need:
Yes, headboards are not just for king-size beds. You can make them for beds of any size.
You just have to make sure that you measure your bed so that the headboard fits it.
You can choose whatever color or pattern you want. Ideally, the color of the headboard should match your bedroom.
If you want a subtle look, you should go for some subdued colors, such as gray, vanilla, or beige.
On the other hand, if you want the headboard to grab the attention of other people, then you should opt for more vibrant colors.
For example, purple makes a great headboard color if you want it to be noticed.
Ultimately, by using this straightforward method, you can have a handsome headboard for your king-size bed.
If you like DIY and crafts, we thoroughly recommend giving this activity a try.
The advantage of making a headboard yourself is that you have more control over its look.
Thus, you can customize it so that it fits perfectly into your bedroom.
Your headboard will look so brilliant that you’ll want to tuck into bed immediately!
]]>There are many ways of dealing with this problem, but the most effective way is to find out what causes your restless sleep and then learn how to stop it.
Restless sleep is caused by a number of factors including:
The good news is that once you know what's causing your restlessness, you'll have an easier time controlling it.
Here are some tips on how to deal with restless sleep:
When we get too little sleep, our bodies produce less serotonin (a hormone that makes us feel happy).
Serotonin also helps regulate body temperature. When we don't get enough serotonin, our core body temperature rises.
This means that we often wake up feeling cold.
When we don't get enough sleep, our brains release chemicals called cytokines which cause inflammation.
Cytokines are important for fighting infections, but they also play a role in regulating moods.
So when we don't sleep enough, we become irritable and depressed.
Sleep deprivation has been linked to heart disease, diabetes, obesity, cancer, depression, anxiety, Alzheimer’s disease, stroke, and dementia.
The first step towards improving your sleep is learning how to relax.
You can do this through yoga, tai chi, meditation, or simply listening to soothing music.
Next, you should set aside specific hours each night where you will not watch television, use computers, read books, surf the internet, talk on the phone, or engage in any other activity that keeps you awake.
Finally, you should avoid eating foods high in sugar and carbohydrates right before bedtime.
If you follow these steps, you will find yourself sleeping much better.
According to a new study published in the journal Sleep Medicine Reviews, people who suffer from insomnia are twice as likely to develop type 2 diabetes compared to those without insomnia.
Researchers say that lack of sleep causes insulin resistance, which leads to weight gain and eventually Type-2 Diabetes.
In addition, Insomnia is associated with elevated blood pressure, increased risk of cardiovascular events, and increased mortality rates.
If you want to get some sleep at night, there may be times when you feel like forcing yourself to fall asleep.
However, if you try to force yourself to sleep, you could end up making matters worse.
Here are some tips on how to make sure that you don't force yourself to sleep.
In conclusion, not getting enough sleep on a regular basis is awful for your health and can cause all kinds of mental and physical problems in the future.
Making sure that you follow these tips and tricks in this article will help ensure that you get a good night’s sleep regularly and lead the healthiest life you can.
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