Can A New Mattress Improve Your Sleep Immediately?

When conducting sleep tests, there are a lot of factors that need to be controlled.  Since they are performed in-office, it’s often difficult to account for other factors that differ from an individual’s normal sleep environment.  The two things that are brought up most commonly are temperature and mattress choice.

Improve Sleep

Temperature

A big impact on the quality someone’s sleep is the temperature.  The climate in our sleep area is very controlled and can be adjusted, which allows sleepers to find the perfect temperature for their sleep – which isn’t always the case in a home environment.  Especially since many people sleep with a partner, they end up sleeping in a temperature that doesn’t suit their preferences at home.  Thus when at the sleep study, we ask them to adjust the temperature to their normal sleeping temperature environment, not their preferred temperature, as a means of controlling for this variable.

Mattress (and other bedding)

Being a sleep clinic, we invest in some high quality mattresses for people to use, which often is better than the mattress that people have at home (if Saatva mattress reviews are any indication, we have one of the best).

Though we are glad that people enjoy the sleeping experience in our office, if our mattress is substantially better than the one they have at home, they may sleep much more soundly, and not give us an accurate analysis of their typical sleep quality.

On the other hand, many people have ended up purchasing a new mattress because they get to feel the benefits of good sleep for a night.

Conclusion

When coming for just one night in our clinic, there are often too many variables to account for to get a truly perfect analysis of their sleep issues.  However, we note that the people that often end up in our clinic have very egregious sleep problems which won’t simply go away due to a better mattress or slightly altered temperatures.

If you are looking to just slightly improve your sleep, temperature and mattress (along with pillows and bedding) are good things to adjust to see if your experience improves.  However if you have a serious condition, like severe snoring or sleep apnea, then it may be best to let a professional diagnose you and determine the best course of action.

Watch this video below for more information on how to engineer better sleep

Study Shows Insomnia Is A Major Problem

Millions of people struggle every night to fall asleep and yet you always wondered if you are the only one cursed in the world who isn’t sound asleep. Insomnia is a critical medical condition that must be treated with evidence-based medicine because it is linked to diabetes, hypertension and depression.

Insomnia needs to be taken seriously as about 25% of adults have sleeping problems and of them 10% have insomnia disorder. People who suffer from insomnia find it difficult to fall or stay asleep, there is a lack of restorative sleep and the daytime symptoms like mood disorders, trouble concentrating and fatigue.

Some of the problems associated with insomnia are:

  1. The risk of suffering from depression and anxiety.
  2. The risk of developing hypertension multiples as lack of sleep. This is because when you sleep, the heart rate and blood pressure normally dips by 10-20%, but if you sleep less, the heart rate and blood pressure increases over 24 hours. This puts additional strain on the cardiovascular system. With time, cardiovascular system becomes used to operating at elevated pressures all the time.
  3. The risk of developing diabetes and congestive heart failure in addition to the risk of death.
  4. The risk of alcohol or drug abuse is seven times more likely in comparison to normal people.
  5. The risk of recurrence is high. The study shows that in 70% cases insomnia recurs within a year and in 50% cases it reoccur up to three years.


Insomnia is a silent killer. To tackle this disorder, cognitive behavioral therapy is one of the safest methods in use. CBT doesn’t rely on drugs, but use techniques such as stimulus control, meditation, sleep restriction and education to promote better sleep. The other way to treat insomnia is by adopting sleep hygiene. It is essential to establish a regular bedtime routine, regulate mealtimes and fluid consumption and limit the consumption of caffeine.

Types of Sleep Problems in Children

Children are known to be most innocent sleepers. Usually a sleep disorder is linked to stress and since children are not expected to be stressed, they are bound to have a sound sleep. If stress was the only reason which doesn’t allow people to get the best night sleep, probably, no children in the world would suffer from sleep disorders. But, the truth is far from reality as according to a report by National sleep Foundation, almost 69% of children aged below 10 years of age suffer from one or other kind of sleep disorder. Some of the most common sleep disorders present in children are:

  1. Insomnia: This is one of the most common problems in which a child faces problem in falling asleep. Apart from the initial sleeplessness, the child may also wake up frequently throughout the night. It is important to find the cause of insomnia as it can be because of some stress or a psychiatric condition of the child. Try to induce a calming environment for the child before taking him to bed.
  2. Night terror: A night terror is nothing more than a frightening dream but the problem with night terror is that they awaken a child. A night terror has an upsetting effect on the child and may not allow him to sleep again thus making him sleep deprived. If your child complains of nightmares, try to assure him that he is safe. You can also install a nightlight in his room.
  3. Sleep talking: A large number of children have a habit of talking or laughing or even screaming while being asleep. A sleep talking child is usually unaware of what he is doing. Even though this is a common problem, this is not considers serious as sleep is not disturbed.
  4. Sleep walking: A sleep deprived child is most likely to sleep walk. Sleep walking is most common between children of three to seven years. An average sleep walks lasts somewhere between five to 20 minutes. Even though, it doesn’t affect the child’s sleep, the child may get hurt while sleep walking.
  5. Snoring and sleep apnea: Snoring is usually produced by partial blockage of nasal airways while sleeping. A child who suffers from chest congestion or tonsils may snore at night. Sleep apnea is also a result of inability to breather properly while sleeping. It is a serious problem and must be addressed to the doctor at once. Sleep apnea can even cause behavioral changes in the child.

In most of the cases, this goes unnoticed and the problem gets aggravated. It is high time you analyze the sleeping pattern of your child and look for the following symptoms if present:

  • Your infant or newborn is extremely irritated or fussy
  • Your child snores or makes loud noise while sleeping/ breathing
  • Difficulty in falling asleep
  • Complains night mares or wakes up frequently during night

If any of these symptoms is resent in your child, you must acknowledge his problem and talk to a doctor to get professional help. A sleep disorder can actually have a lost lasting effect on the development of overall development of a healthy personality.

5 Tips To Deal With Seasonal Sleep Disorder

If the transitions from summers to winters or winters to spring leave you tossing at night, you are not alone. The National Sleep Foundation shows that on an average 50 to 70 million people are affected by sleep-related problems and the changing weather is particularly disruptive to the peaceful sleep time. Wondering what is the reason behind it? It is because the bodies need a set amount of sleep to feel fresh and with ‘fall back’ or ‘spring forward’ our body fails to adjust the bedtime. This results in the compromise with the ability to maintain the needed hours of rejuvenation. To deal with the seasonal sleep disorder here are 10 tips to deal with it:

  1. Breath affects the sleep: The onset of spring also marks the allergy season. Therefore, it is pretty important to sleep well during the allergy season by maintaining good nasal hygiene. The best way is to use nasal drops. Pollens and other allergens impact our breathing during the night, which can wreak havoc on sleep.
  2. Prepare yourself for the time change: With ‘spring forward’ or ‘fall back’ it is recommended to count backward from the time you need to wake up by eight hours. This should be your daily bedtime. Keep forwarding 15 minutes daily before a week of the time change. On the day of the change you will be well-rested and back on the schedule.
  3. Limit the stimulants: It is very important to stimulate the activities too close the bedtime to produce a surge of endorphins that hinders good sleep. Some things that you must totally avoid are paying bills, discussing financial stress and intake of caffeine. Cut down on the intake of liquid at least two hours before your bedtime as the full bladder acts a stimulant that prevents you from staying asleep throughout the night.
  4. Get unplugged: Experts recommend turning off of our TV, computers, phone or iPad at least thirty minutes before you hit the bed. This is because these can excite your nervous system, both psychologically from the content and biologically from the lights. Let the mind relax and not excite it by bringing distractions to it.
  5. Eat for sleep: Did you know that your evening snacks can promote high quality sleep. It is advisable to focus on foods that are rich in potassium, magnesium and calcium. The combination of nutrient increases the melatonin and serotonin level in the body. For the nighttime snack it is recommended to take a yogurt parfait with Greek yogurt, strawberries and bananas that is topped with almonds to stabilize the nerve and muscle fibers. In case you suffer from hot flashes, eat a bowl of whole grain cereals or fruit smoothie. These food items help in easing out the hormonal fluctuations at night and ensure a good night’s sleep.

These 5 tips will help you combat the seasonal sleep disorder and live a healthy, happy and satisfied life.

 

Reasons for Ineffective Sleep and the Science behind It

One thing that everyone cherishes is an excellent night of sleep and the feeling of being refreshed in the morning. Being tired in the morning can set the tone for the rest of the day. Some people report not having the ability to concentrate properly during the day when they are going about their activities or work. Others claim to be more irritable and are in a grumpy mood. It is easy to see that lack of proper rest can affect peoples lives negatively.

Lack of Melatonin

There are a variety of reasons of improper sleep and lack of rest. One common reason is a lack of melatonin. Melatonin is a chemical the body naturally makes to encourages a proper light and night cycle. It regulates the circadian rhythm. If ones melatonin levels are not good, they may experience a disruption in their pattern. This can cause people to fall asleep later than normal and cause a lack of proper resting.

One way to prevent this issue is to purchase melatonin over the counter. Its a relatively inexpensive supplement and is also known to be safe. This is because the body produces it naturally and adding some to bring levels up is a natural progression. People often take various doses of melatonin and find that their nights become more normal and their rest becomes better.

Lack of comfort

Others experience sleep issues because of lack of comfort. A bed that is not proper can cause major issues with resting. Some experience back pain that is severe enough to make it nearly impossible to fall asleep. This can be disheartening and upsetting for many, especially those with chronic back issues. A proper mattress can go a long way toward improving sleep. It would be recommended for a person suffering from this to visit a furniture store and get advice on which types of mattresses would be more comfortable for back issues.

Stress

Stress is a major reason that some people cant fall asleep at night. This is because their minds are busy and worried about the issues going on with life. In cases such as this, their minds cant seem to wind down in order to get relaxed. There are some ways to combat this. Some studies have shown that playing calming music can help a person dealing with stress fall asleep. Also, shutting off light sources in the bedroom can also go a long way toward improving the chances of getting a good nights rest.

Natural or Electronic Light

Light sources can be intrusive to some people as the brain perceives it as being sunlight. This can make it confusing to the brain and not allow for sleep to come. For those that have on many lights, this may be interfering with your ability to fall asleep. Finding out the source of your issues may take some time, however, these tips should help tremendously.

Great Ways to Sleep Soundly – Consider a New Mattress

sleeping peacefully

There are times when you may be frustrated after trying to sleep all night. This happens to most people at some point in their lives. Not being able to rest peacefully can affect the entire next day when it happens. Some complain they are grouchy, less energetic, and simply not in their best form the following day. This is something that is serious to pay attention to because we all need to be at our best during work or life.

Sometimes, the culprit to sleeping terribly can be the mattress you are sleeping on. There are plenty of older mattresses still out there and after a period of time, they can wear out and lose their quality. This can be seen in the form of sags in the mattress from coils wearing out or the materials losing their elasticity. Others may not see the visible issues, but they can feel them.

A bad mattress can sometimes be told in the way a back feels the following morning. Some wake up to a terrible backache in the morning and attribute it to a physical activity from the previous day. While this is the case sometimes, it is not always true. Sometimes a bad mattress can contribute to back pain and make it impossible to wake up without feeling the aches. This is a major concern for those that experience the severe back pains that a bad mattress can cause.

Anyone that isn’t able to sleep due to discomfort or that experiences back pain should strongly consider purchasing a new mattress. This is because the longer the issues go on, the worse it may get. It will be important to go to a furniture store and see all of the mattresses available and discuss your options with an experienced salesperson. They will be able to give advice on the available models and which ones may help with any of the issues you are experiencing.

Some of the more popular mattresses can help with a bad back or difficulty getting comfortable in bed. For example, the latex foam and memory foam mattresses made today are helpful for those that experience back pain or other sleeping concerns. This is because they are temperature sensitive options and they mold specifically to the body of the person lying on it. They even work well for couples as the bed will conform to each individual, even on the same mattress. Finding a better bed is going to make resting peacefully a much more likely occurrence and will increase comfort.

Helpful Tips on How to Get a Better Nights Sleep

One of the most common complaints worldwide is the difficulty in getting a good night sleep. Many people suffer from stress, anxiety, worry, sleep disorders and habits that interfere with achieving good quality sleep. Some people may not even realize that they are not sleeping well and continue to live with symptoms such as extreme exhaustion throughout the day, difficulty concentrating, falling asleep while driving and increased appetite. There are numerous tips that will guide you on your way to achieving a better night sleep.

See this video for ways to sleep better

  • Create a Relaxing Environment – Purchase a mattress that provides you with comfort and stability. Choose bed sheets and blankets that are soft and durable. Choose calming colors for your bedroom décor such as beige, ivory and brown. Place curtains or blinds over your windows or use black out curtains to keep light from shining in the window and disturbing your sleep.
  • Create a Bedtime Routine – Bathe in essential oils like lavender or chamomile that produce the feeling of serenity and peace. Turn off or silence your cell phone and any other technical equipment. Even the glare of a computer screen can affect your sleep in a negative way. Read a book or listen to soft music to help your mind unwind from a busy day.
  • Set a Sleep Schedule – Go to bed at the same time every night and stick to the schedule. Your body’s internal clock will grow accustomed to sleeping at certain times of the day and it will allow you to wake up at the same time every day. Even without an alarm clock.
  • Stop Eating Two Hours Before Bed – Going to bed on a full stomach can cause acid reflux and heartburn. These issues can cause snoring and discomfort during the sleep process. Finish your last meal or snack at least two hours before your scheduled bed time.
  • Avoid Alcohol Before Bed – Alcohol consumption before bed will cause you to wake up frequently during the night and may make it difficult to go back to sleep.
  • Quit Smoking – Smokers experience nicotine withdraw during sleep hours that cause them to wakeup frequently due to the discomfort they experience. This is also the reason why many smokers have to immediately reach for their cigarettes first thing in the morning.
  • Reduce Caffeine Intake – Limit your coffee consumption to your favorite cup of morning coffee. The caffeine in coffee and soda can still have an effect on your body up to 12 hours after consumption.
  • Avoid Drinking Liquids Late in the Evening – Consuming liquids before bedtime will cause you to awake frequently during the night to go to the bathroom. At times, it causes you to have difficulty falling back to sleep and you can lose hours of sleep.
  • Quiet Time – Try to make your room as quiet as possible. If you hear your neighbor’s dog barking or traffic in the distance you can play soft music or use a fan to drown out the noise.
  • Stop Worrying – This is most-likely the most difficult tip for many to achieve. Life is full of stress and busy schedules. It is difficult to not have hundreds of thoughts running through your mind at night. One of the best ways to put a halt to your worrying is to make a to-do list. Make a list of the things you want to accomplish the next day. Put the list in order by priority to make your day go smoother and give you more of a chance to conquer the most important tasks on the list. Reaching the goal of taking care of important tasks will lessen your worries and stress level. If you have a more serious life issue that is causing you worry, journal about it before you go to bed. Put all of your worries on paper and get out all of your feelings. This will help you at least rest for the night and enjoy good quality sleep.
  • Sleep in on Your Day Off – While it is recommended to adhere to your sleep schedule, it is ok to occasionally sleep in when needed. Your day off is meant for relaxation, take advantage of it. Sleep in about two hours than usual. This is also advised if you are feeling under the weather. Your immune system strengthens while you sleep and will help fight your sickness.
  • Keep a Sleep Journal – If you are experiencing problems sleeping on a daily basis, it is wise to keep a sleep journal. Each night for about two weeks write down the habits and routine you used before going to sleep, the time you fell asleep, how many times you woke up during the night, if you were snoring or woke up gasping for air and any other physical symptoms you experience. Once the two weeks are over review your journal. Try to find reoccurring symptoms and habits. For example, if you find that the nights you ate a late meal were causing you to wake up with heart burn, you will want to assure that you don’t repeat this behavior any longer.
  • Know When to See a Doctor – This tip may make you feel nervous. Who likes going to the doctor? But it is essential to your health and well being. Knowing when to see your doctor is key. If you are experiencing occasional insomnia due to your busy schedule this is a minor issue. However, if you are experiencing physical symptoms such as heavy snoring, gasping for air, holding your breath during sleep, you will want to discuss this with your doctor. Bring your sleep journal with you to your appointment to provide your doctor with important details that will help diagnose the cause of your sleep issues.

These tips will guide you on your journey of achieving a better night sleep. Adults, children and seniors will benefit from following these tips. A good night sleep will allow you to wake up refreshed, energized and ready to take on the world. Enjoy your journey to achieving a good night sleep and share your techniques with others to help them get the rest they need. Everyone deserves to get the rest they require to live a happy, healthy life.

 

Good Sleep: Ounce of Prevention and A Pound of Cure

There’s a saying that sleep finally caught up with me, and I quietly drifted off to sleep, woke up and didn’t realize having slept for an entire day! With the increasing numbers of technological gadgets, many of us are addicted to social media, videos and solitude games. The flashing lights and constant movement of the screens are captivating and addictive.

With the increasing desire for some to stay totally connected to a small number of friends and relatives, but a whole world of strangers, it’s likely that households across America have multiple devices in the home for each family member in which they are multi-tasking or at least attempting to do so. Even knowing that one needs to go to bed at a decent hour in order to get up freshly rested and ready for the new day, kids and adults constantly retort, “I’ll be all right, but please ‘just give me one more minute.’ And before you know it, that one minute extends to 5, 10, 15, or 30 minutes. Walk in any bedroom with teenagers and adults, and you are likely to see that the lights have been turned down for the night, but glowing lights let you know that someone is still up chatting, reading, surfing, tweeting, posting, and playing on one or more devices.

At the break of dawn, sleep heads are grumpy and difficult to awake. Even though it’s just a lack of sleep, they may substitute the truth with complaints about feeling too sick to go to school, an appointment or work.

According to the Washington Post, ongoing and emerging research has linked insufficient or irregular sleep patterns over time to the development of serious illnesses such as diabetes, obesity, heart disease, high blood pressure, chronic fatigue and even cancers. Some studies have shown a direct correlation between hormonal and protein imbalances that cause illness, inflammation, chronic joint and muscle pain, as well as autoimmune diseases. Apparently, sharing information and continuing to study sleep behavior is sounding an alarm and is a wakeup call that sleep depravity may be taking its toll and causing an increasing number of illnesses and diseases too many people who have doubted that lacking sleep is a serious problem that is headed for an epidemic.

Lawrence Eppstein, President of the American Academy of Sleep Medicine, stated that some sleep slackers, much to their detriment, have erroneously believed that they can control and manipulate sleep without any consequences.

The evidence continues to show that getting less than six hours of asleep a night eventually creates a dysfunction of the various human body systems that require optimal support in order to function efficiently. There seems to be an alarming number of people who are sick because of some serious conditions such as diabetes, cancer and heart disease, just to name a few.

Watch this video on 3 exercises to overcome insomnia

With continued research and discussions about the impact of sleep on one’s overall health, perhaps those who are not worried and who sleep enough just to get by will wake up before it’s too late.