Get out of bed – Get a routine | How to keep yourself busy during these testing times

Busy doing nothingEight months into 2020, and we have been home for most of them. The world has come to a standstill of sorts, with only very essential services functional. We have been forced to stay at home to minimize the spread of CoronaVirus. While New Zealand was declared free from Coronavirus a few months back, the virus is back and it feels like RESET. Most of us are now working from home, and it might become a more permanent thing now. This does not mean you spend all your days in bed. Staying in bed and catching up on lost sleep on what feels like the best mattress in New Zealand was okay initially, but now it’s time to get into a routine and keep yourself busy and relaxed. Here is how you can do that.

EXERCISE

With crazy working hours, a lot of us stopped focusing on staying fit and healthy. Those who did hit the gym or any other classes cannot do that anymore. Take this lockdown as an opportunity to get back to exercising. Start small, 15-20 minutes a day, follow youtube channels for yoga, use that treadmill you bought but never walked on or just put on some music and dance it out. If you live with family or roommates ask them to join and keep each other motivated. The important part is to get your body and heart rate moving.

Exercise

START AN INDOOR KITCHEN GARDEN

With long lines at supermarkets and stores, now is a good time to start an indoor kitchen garden. You can save some money and bring down your food waste. It can also teach you to slowly move towards more sustainability. Certain vegetables are super easy to grow from kitchen scraps. All you need is scraps and a pot.

KITCHEN GARDEN

READ

Most of us love to read a good book, but our busy work schedule left us with little energy or time to read. But since you are home now, you can spend that extra hour you would spend commuting to your workplace, reading instead. Reading is an excellent way to reduce stress and gain knowledge. It will also help you focus better. Read before going to bed or when you want a break from working on your computer.

Read

COOK

Though take out and delivery from restaurants is allowed, why take unnecessary risk. Cooking is a great activity to keep you busy and happy. Get back to cooking your own food, try making things you always wanted to. Recreate your favorite meal from your favorite joint. Good food can uplift your mood more than you think.

BAKE

On days you feel low, and not motivated enough to get out of bed, baking can be very therapeutic. Getting up and putting all that effort into baking your own bread or some delicious cupcakes will all be worth it. You won’t have to miss out on all the cakes and desserts that you would normally buy from the market or your grandma’s cookies. For those of you who are not alone, it can be a great way to bond with your family or your roommates.

Organize your shelves

Most of us always put off organizing our storage shelves and wardrobes. Not anymore. Start by organizing a small bookshelf or a kitchen cabinet and slowly move on to bigger storage. Neatly arranged clothes, books or any other product for that matter can be oddly satisfying.

Meditate

Meditation is the best way to reduce stress and control anxiety. It also helps emotional health. While it is not easy to meditate, start small. Even just 5-10 minutes of meditation can make a huge difference.

So, the next time you find yourself over exhausted from working or just bored, try one of these activities.

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Easy Sleep Hygiene Tips – Sleep Healthy Wake up Refreshed

Sleep plays an essential role in our lives. Healthy sleep helps optimize good health and overall well-being. Good sleep hygiene – that is, good sleeping practices and habits – is a step towards getting a great night’s sleep and feeling refreshed & energized during the day.

A research team at Slumberzone New Zealand has developed a healthy sleep infographic with ten actionable sleep hygiene tips. This infographic is downloadable and is designed for any sleeper battling the snooze button on your luxury beds & mattress. Print it out, save it on your desktop or pin it to your favorite board, so that you can come back to it regularly and check to see if you’re on the right track. And remember that sleeping well is a marathon, not a sprint. One night of tossing and turning won’t wreck your performance the next day.

Sleep Hygiene Infographic

If you liked this post, don’t forget to share it with friends and family.

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Which Mattress Should You Choose?

If you need help choosing the right mattress, this handy little infographic by Slumberzone might help you with making the right decision.

Slumberzone Luxury Bed & Mattress manufacturers in  New Zealand have devised this handy little infographic to give you all the information you could possibly need when it comes to buying your next mattress. With so many different styles and variations to consider it can seem like an impossible choice, but by following the information set on in this graphic you’re sure to find the perfect size and style for your needs.

  • Right-click and save this infographic on your PC / Laptop
  • Save it on your smartphone to share with your friends in New Zealand

Source : www.sleepcouncil.org.uk

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10 Things You Should Know Before Buying A New Bed | Slumberzone Buying Guide

Buying a mattress can be a difficult decision. From choose between a King Size mattress or a Queen Size mattress to the technology, foam and fabric -mattress and bed buying is not as simple as sleeping on it. Here is a quick infographic guide from Slumberzone – 10 things you should know before you buy a new bed. This will help you choose the correct mattress size, a good mattress company and a mattress that best suits your needs and preferences.

Orthopedic mattresses

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Does Better sleeping habits lead to better college grades ?

Top MIT professors have concluded a research of a strong relationship between academic grades of students and how much good sleep they’re getting. The time when students sleep and the consistency of their sleep routine & habits also make a great difference. Just getting a good night’s sleep just before a big test is not good enough — it takes several nights of consistent & good sleep to make a major difference.

Quality of sleep also mattered, not just quantity. For example, those who got relatively consistent amounts of sleep each night did better than those who had greater variations from one night to the next, even if they ended up with the same average amount.

These research professors conducted a study to see if there was a relationship between the amount of sleep students get and their grades. The study, which experimented with 100 students in an MIT engineering class, did find a strong relationship between the two.

The students’ sleep habit consistency, and the time they went to bed, both made a difference as well. The professors also found that it takes a few nights of quality sleep to make a difference. In other words, you can’t just get a good night’s sleep the night before a test and expect it to be enough.

The students were provided with Fitbits in exchange for providing the professors with their activity data for a full semester. The findings, some unexpected and some not surprising, were reported in the journal Science of Learning.

One of the strongest academic success predictors for college students is the amount of sleep they get. Sleep plays a significant role in fixing and consolidating memories, and prevents decay of memories. When you don’t have sleep, you end up having to work harder, but still not do as well.

There has been previous research which found a link between academic performance and sleep. However, this research relied solely on the students filling out sleep diaries.

Three Important Measures

The students who obtained the best quality of sleep, the most sleep, and the most consistent sleep, experienced better grades than the students who obtained the least sleep. Grade scores overall were determined by adding their scores on:
●      Three midterms
●      Eleven quizzes
●      One final exam

The three sleep measures (quality, duration, consistency) together made up 25% of the variances in overall grade performance of the students.

The research also found for good academic performance, there’s a cut-off bedtime, which is 2 AM. Those who stayed up past this cut-off time, experienced poorer academic performance, even when their total sleep time is the same as their peers who went to bed earlier.

Therefore, this means the time you go to bed seems to matter. If you get a certain amount of sleep, like 8 hours, no matter what time you get that sleep, your performance is the same, as long as you go to bed before a certain time (10 PM, 12 AM 1 AM). However, your performance begins to go down despite sleeping for 8 hours, if you go to bed after 2 AM. This means quantity isn’t everything. In the study, however, quality of sleep mattered. Those students who were consistent with how much sleep they obtained every night, performed better in their class than those students who had irregular sleep patterns, even if they wound up with fairly the same amount of sleep on average.

Another study showed pushing school start times back was associated with a substantial effect on grades. The researchers of this study looked at the effect delaying school time hours by 1 hour had on student grades. They found a 34 minute increase of average daily sleep increased students’ grades by 4.5%, along with their attendance. Also found is a lack of sleep among teens was associated with depression and low mood.

Source Links:

https://www.minnpost.com/second-opinion/2019/10/study-regularly-getting-a-good-nights-sleep-is-linked-to-better-test-scores-and-grades-in-college/

http://news.mit.edu/2019/better-sleep-better-grades-1001

https://advances.sciencemag.org/content/4/12/eaau6200

https://www.sleepfoundation.org/articles/teens-and-sleep

The above information has been prepared by a researchers and may not represent the practices followed universally.

The information provided on this website is not intended nor is implied to be a substitute for professional medical advice. Always seek correct advice of your physician or other qualified healthcare provider in New Zealand with any questions you may have regarding sleep training, problems or any other medical condition or the health and welfare of your & your loved ones.

 The advice you receive from Slumberzone New Zealand is for informational purposes only*

 

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What are the advantages of cooling gel memory foam?

Sleeping at the right temperature is important. Not only does this impact the restfulness of your night’s sleep, but by adding cooling gel memory foam to a mattress, we can dramatically increase the recovery you experience throughout the night.

Human beings generally experience the best rest and recovery between 16-22 degrees centigrade. While turning the temperature down and casting the blanket aside can help reduce heat on the top half of the body, the other half is still in contact with the mattress. Without temperature regulation in this half, there can be a significant decrease in comfort and restfulness.

What is Cooling Gel Memory Foam?

Cooling gel memory foam is a specially-formulated memory foam that contains gel beads designed to help absorb heat and draw it away from the sleeper. Additionally, the cellular structure of the memory foam itself is optimized for increased airflow over traditional formulations.

This cooling layer tops in Slumberzone Luxury mattress helps control sleep temperatures but also provides a supple, supportive cushion especially to areas that are often under-supported like the lower back and side.

By increasing the vital flow of air, and reducing the overall sleep temperatures by actively pulling away from the heat from the body, cooling gel memory foam helps deliver the ideal sleep environment.

Orthocool™ Gel memory foam mattress and luxury pillows help in relieving pressure points, providing support where it’s needed. Our cooling gel foam will work through the night to correctly align your spine reducing the risk of back pain. If partner disturbance is a problem, Orthocool™ Gel Memory foam mattress by Slumberzone New Zealand will isolate motion transfer so one of you can get in or out of bed without disturbing the other

Cooling gel memory foam helps form a great sleep environment. So, no mattress how much time you spend on a Slumberzone luxury mattress, the time you spend on it is the most refreshed, restful, and restorative.

Why is sleeping cool important?

Slumberzone Beds are designed and built to the highest standards. With an eye to developing the best quality beds, we also believe that one of life’s greatest pleasures is a restful, luxurious, comfortable night’s sleep. The Hibrido luxury bed comes together with the pure benefits of the legendary “Intelliprings” Spring System, the revolutionary Orthocool Gel® Memory Foam, Natural Latex, and Soft touch luxurious Silk Floss Quilting

Cool sleep helps regulate metabolism and ensures your body is able to provide the best recovery possible. Want to learn more? Visit Slumberzone New Zealand website to know more about

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INSOMNIA: How it affects you and how to treat it

Good sleep is extremely important for one’s health. It helps keep your mind healthy. While you’re asleep, it repairs and rests your brain for the next day. It also enhances your learning skills. Good sleep also helps keep you physically fit. It helps repair your heart and blood vessels. That is why sleeping well is as important as eating healthy and exercising.

 Adults need around 7-8 hours of sleep. We get in our beds, looking forward to some much-deserved rest, but we often find ourselves tossing and turning on our king size mattresses. More often than not, we give little thought to why it is that we did not sleep well. A night or two of less sleep is alright. It starts getting serious when it becomes an everyday affair. You start dreading going to bed.

Losing out on sleep can be a result of a number of factors, some of them being stress, mental health disorders, side effects of medications, and other health issues. A prolonged period of sleeplessness can have the following effect on you: 

POOR HEALTH

One of the foremost effects of Insomnia is poor health. It causes your blood pressure to shoot up which increases the risk of heart conditions. Less sleep also affects the release of insulin. People with a sleep disorders have a more glucose level. Poor sleep can also cause obesity and a weaker immune system.

MENTAL HEALTH DISORDERS

When you don’t sleep well, you tend to get moody, extra emotional, and easily irritable, so when you don’t get enough sleep you become anxious about not being able to sleep. This can trigger anxiety and depression.

LEADS TO FORGETFULNESS

Another side effect of insomnia is short term memory loss, which makes day to day function quite a task. This can affect your work as well as your personal life.

IMPAIRS COGNITIVE FUNCTIONING
Insomnia causes deterioration in cognitive functions. People suffering from insomnia find themselves with reduced attention span and less focus.

TREATING INSOMNIA

Though insomnia can cause you a lot of problems, it is very much treatable.  These can be natural as well as medical measures or a mix of both.

SLEEP HYGIENE

Sleep hygiene is a set of habits to follow, that will help you sleep better. Some of them are

  • Stick to a sleep routine. Fix a time to go to bed every night as well as a time to wake up.
  • Exercise regularly for at least 30 mins.
  • Fix a relaxation routine before sleeping.
  • Meditate or do yoga that will help you sleep better right before bed.
  • Go to bed only when you are sleepy. Don’t just lie there, tossing and turning. Get up and read, stretch, drink some chamomile tea. Go back to bed when you are ready to fall back asleep.
  • Switch off your phone.
  • Make sure you have enough natural light exposure in the day.
  • Make sure your mattress is comfortable enough, and your room is dark enough. You can use an eye mask if your curtains don’t block enough light.
  • Use apps that aid in sleeping.

MEDICAL HELP

For people who suffer from chronic insomnia simply following sleep hygiene alone might not be of help. In such cases, seeking professional help is important. Go to your general physician and explain your situation to him. Based on the severity of your insomnia he can prescribe antidepressants or sedatives. While the road to treating your insomnia is not an easy and quick one, give it enough time and you will sleep like a baby soon enough.

Let us know your thoughts in the comments or reach out to us on our Social Media pages on Facebook & Instagram – @slumberzonenz

Take Care & Sleep Well 🙂

Visit your nearest Slumberzone retailer in New Zealand to choose from the best luxury mattress at affordable prices and attractive discount schemes.

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Top Advantages Of Investing In Orthopedic Mattresses

We spend a good 8- 9 hours every day on our beds, yet we tend to underestimate the importance and role of a good mattress. Mattresses can have an effect on our body in an unpleasant way, leaving us with bad postures and sore joints. Orthopedic mattresses are firm mattresses designed keeping in mind good support for the joints and the back.

An orthopedic mattress can be made with different materials like memory foam, innerspring, or latex. The main purpose of an orthopedic mattress is to provide better spinal alignment and relief from back and joint pains.

BENEFITS OF Orthopedic Mattresses

Improved posture

one of the most important benefits of using these mattresses is better posture. Years of sleeping on what we think is a good mattress will most likely leave you with a bad posture. Which in turn can have a lot of adverse effects. It can cause curvature of the spine, pain in the back, neck, and shoulder. These are just a few of the side effects of bad posture. Switch to an orthopedic mattress before it’s not too late

Posturepedic beds

Support

This kind of mattress evenly distributes your body weight, ensuring better support for your body.

Better Sleep

The side effects of a regular mattress can leave you with many sleepless nights making you anxious and tired. With an orthopedic mattress, since your body alignment is proper and weight evenly distributed, you can get continuous sleep and you can wake up super fresh and happy.

Reduces the roll-over effect

A lot of people share their bed with others. When lying down the bodyweight causes a depression on the mattress making the surface uneven. This depression will cause the other person to automatically get rolled into it. No matter how much you try to maintain a gap between the other person, in your sleep, you are bound to toss and turn. An orthopedic mattress gets rid of such issues. You can get a good night’s sleep, without having to worry about disturbing your partner.

If you are suffering from back and joint pains, and feel your posture is getting worse, then you should definitely switch to an orthopedic mattress. But it is important to know that it is not for everyone. These mattresses can be of different firmness, so some may feel harder than the other. Choose your luxury mattress carefully depending on the purpose you want it to solve.

Visit your nearest Slumberzone retailer in New Zealand to choose from the best luxury mattress at affordable prices and attractive discount schemes.

*Source & Research Links

https://www.mattressonline.co.uk/advice/what-is-orthopaedic-mattress

https://sleepcouncil.org.uk/advice-support/sleep-hub/bedroom-matters/mattresses-and-sleep/

https://sleepcouncil.org.uk/time-new-mattress/

 

The above information has been prepared by a researcher and may not represent the practices followed universally.

The information provided on this website is not intended nor is implied to be a substitute for professional medical advice. Always seek the correct advice of your physician or another qualified Chiropractor specialist in New Zealand with any questions you may have regarding sleep training, problems or any other medical condition or the health and welfare of your & your loved ones.

 The advice you receive from Slumberzone New Zealand is for informational purposes only*

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STRETCH IT OUT : TIPS TO MAINTAIN A GOOD POSTURE

2020 started with a lot of hope and new plans for most of us. Then we were hit by the COVID-19 virus, which very soon turned into a global pandemic. With lockdowns and several measures to avoid the spread of this virus, a lot of us have been forced to work from home, without hitting the gym or going out for a run. While work from home is becoming fairly popular, giving us time and luxury to work from the comfort of our homes, it is also leading to people spending more and more time sitting on the couch or lying down on beds & mattresses in weird positions. Slumberzone New Zealand cares for your health and well being.

You will find yourself in this position more often than you realize

Lying down on your luxury bed for a long number of hours can lead to several health issues, no matter if you have the best mattress.  It can cause a lot of health problems, from sore joints and muscles to reduced metabolism rate. It also increases the risk of heart disease and seriously affects mental health. It has become extremely important for us to take care of our physical and mental health during this time.

Here are stretches you can do to stay active and fit and maintain a good posture.

★      Wrist and Finger Stretch:

Working on your laptops can cause carpal tunnel syndrome. Carpal tunnel can leave you with tingling and numbness of fingers, weakness of muscles in the hand, and also leave you sleepless at night. Place the fingertips of one hand on the palm of the other and take your arms forward. Then press the fingers on to the palms, towards the back of your wrist. Repeat this on the other side as well.

  • Neck Stretch: Working long hours staring at your computer leads to strain and ache in the neck. Neck stretches are a great way to get rid of the aches and kinks in the neck. As you inhale drop your right ear to your right shoulder and place your right hand on top of the left year. Do not push, let gravity pull your head down. Stay there for a few breaths, release as you exhale and repeat on the other side.

A stiff neck can cause a lot of discomforts

  • Mountain pose: Sitting long hours on the bed will leave you with a bad posture. Stand with your feet hips-width distance apart, line your neck

with your tailbone and your hands by your side facing forward. Relax your face and jaw. This is a great pose to improve posture and also helps in strengthening knees, ankles, and thighs. It also improves blood circulation.

  • Forward fold:

Forward fold is one of the best poses to calm the mind and relieve stress. It also reduces body fatigue and stretches hamstrings and calves, which can become very sore and tight from long hours of sitting. With your feet hip-width apart, bend forward from your hip joints and bring your hands to the floor or hold on to your shins.

Forward folds are a great way to relieve stress and anxiety

Side body stretch can also be done seating on a chair

  • Side body stretch: Stand in mountain pose, as you inhale, lift your arms, and join your palms. Then on an exhale bend to your right, inhale come back to center, and repeat on the left side. This is a great way to relieve stress and improves body posture as well.                                                                             

Incorporate these stretches into your routine at the beginning of your day or at the end of a tiring day. You can thank us later. Let us know your stretch routine in the comments below.

Stay home, Sleep Well, Wake Up Refreshed, Stay safe!

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Common Sleep Problems & Remedies For Senior Citizens

Some Common Sleep problems Our New Zealander Seniors Citizens Are Facing:

1. Insomnia

Insomnia is defined as the inability to obtain restorative sleep each night, or habitual sleeplessness.

The National Institutes of Health reported that in one study more than 50 percent of older adults said they had trouble falling asleep or staying asleep. Common symptoms linked with insomnia that the elderly experience are:

  • Taking a minimum of 35-40 minutes to fall asleep
  • Waking up at an early hour, and not being able to fall back to sleep
  • Waking up on multiple occasions in the middle of the night
  • Feeling unproductive and exhausted the following day

Initial insomnia symptoms are referred to as “short-term insomnia.” Physicians will typically diagnose individuals with “chronic insomnia” if they have persistent symptoms for over a month; often, secondary insomnia will persist even after the initial root cause is treated.

2. Sleep-Disordered Breathing

Snoring and sleep apnea are two examples of a sleep-disordered condition. These conditions make it harder to breathe while sleeping on your luxury mattress. When severe, they might cause you to wake up during the night often, and be drowsy during the day.

Snoring is an extremely common condition that affects almost 40 percent of adults. It’s more common in older individuals and those who are overweight. Snoring, when severe, doesn’t just cause frequent nighttime awakenings and daytime sleepiness, but it could also disrupt your partner’s sleep.

A partial airway passage blockage from your nose to mouth to lungs causes snoring. This blockage causes your passage tissues to vibrate, which leads to the noise you hear when a person snores.

Sleep apnea comes in two types:

  • Obstructive sleep apnea: A condition that occurs when you have air that enters from your mouth or nose that’s completely or partially blocked, typically due to extra tissue in the back of your mouth and throat, or because of obesity. These episodes could cause you to awaken often throughout the night if they’re frequent or severe. They can make you sleepy during the day.
  • Central sleep apnea: This condition isn’t as common. It occurs when your brain isn’t sending the right signals to begin the breathing process.

In many cases, both sleep apnea types can occur in the same individual.

Obstructive sleep apnea could increase your risk for:

  • Stroke
  • High blood pressure
  • Cognitive problems
  • Heart disease

But, there needs to be more research to understand obstructive sleep apena’s long-term consequences in older adults.

3. Poor Sleep Environment and Sleep Habits

These include consumption of alcohol before bedtime, irregular sleep hours, and falling asleep with the television on. Make sure your bedroom is dark, quiet, and comfortable, and your bedtime ritual conducive to sleep.

4. Stress

Significant life changes like the death of a loved one, moving from a family home, and retirement can cause stress. Stress can impact how you sleep.

Tips for Sleeping Better as You Age

Here are some tips you can follow to help you sleep better.

  1. Improve Sleep Habits

Often, you could improve your sleep simply by:

  • Improving your sleep environment
  • Addressing emotional problems
  • Choosing healthier daytime habits.

Because each person is different, it could take some experimentation to see what will work best for improving your sleep.

  1. Take a Warm Bath

Your body temperature drops when you get out of a warm bath, which could help you become drowsy. It could also help you slow down and relax, making you more ready for bedtime.

  1. Avoid Afternoon Naps

If you take naps during the day, it could leave you lying awake at night. If you do decide to nap, try to keep them short, or about 20-30 minutes long.

4. Sleep on a Supportive Mattress

Sleep on a supportive luxury mattress like a Slumberzone mattress, or even a Slumberzone mattress topper. Natural latex foam mattresses offer older adults the benefits of memory foam in New Zealand, but without the drawbacks of them. Latex provides the contouring and “hug” of memory foam without sleeping hot. It provides outstanding pressure point relief if you’re experiencing achy joints and muscles. It practically eliminates motion transfer, and provides temperature regulation and natural bounciness.

A natural latex foam mattress is a great alternative to traditional mattresses, and the best mattress for older people in New Zealand.

They provide more spring to them than does memory foam, and instantly recover their shape when you change body positions.

Another alternative, and a more cost-effective way of enjoying the luxury of natural latex, is a natural latex luxury mattress by Slumberzone New Zealand.

5. Treat your Sleep Disorder

Based on your sleep assessment, your sleep specialist or doctor might recommend specific treatment options. It’s important you remember there are effective sleep disorder treatments that could help ease your symptoms, and help you sleep better.

Slumberzone Research Takeaway

To determine if you’re having issues with sleep, take a look at the quality of your time awake. When younger, if you were getting less sleep, but you still felt energetic and rested during the day, it could just be you’re now requiring less sleep. Each individual’s sleep requirements are different.

But, if you’re noticing your lack of sleep has an impact on your daytime activities, you should look further into the cause of your sleeplessness, and see a doctor to learn the steps of getting better sleep.

Disclaimer – We recommend you consult your physicians or certified medical authority to understand solve your sleep problems. The above is a general read and guide on common sleep disorders and the remedies.

References

  1. https://www.healthnavigator.org.nz/health-topics/sleep/
  2. https://www.nccih.nih.gov/health/sleep-disorders-in-depth
  3. https://www.health.govt.nz/your-health/conditions-and-treatments/diseases-and-illnesses/sleep-problems
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