Top Tips for Working Kiwi Moms & Their Kids For A Healthy Sleep Lifestyle in New Year 2020

If you’ve been following Slumberzone on social media, you probably know that we promote healthy sleep, refreshed and energized lifestyle.  We work a lot with Kiwi mom & dads,  so we hear a lot of feedback about their sleep and for our luxury mattress in New Zealand. Slumberzone New Zealand research shows that working Moms find it difficult to balance healthy sleep habits for their children and their desire to spend more time with them. Below you will find our top tips for working Moms and their kids to balance healthy sleep habits and their need for quality time.

Knowing that this is a struggle for many families, why do we continue to recommend an early bedtime?

We know that an earlier bedtime makes the bedtime routine and falling asleep easier.  In many cases, the refusal to sleep has more to do with the child’s schedule and routine adjustments, than your child not wanting to sleep.  Bedtime becomes easier once those adjustments are made.

What times do we recommend for bedtime?

In 99% of the families I work with, we shift bedtime earlier.  For overtired infants and toddlers, this can be as early as 6:00 – 6:30pm depending on daytime napping.  Average bedtime for well-rested babies and toddlers is in between 6:30 – 7:30 pm.

Does an earlier bedtime mean my child won’t cry at bedtime?

We never promise zero crying when you’re teaching your child to fall asleep independently after work.  Whenever we make changes, children protest those changes because they love routine and consistency.  Them crying is their way of voicing their unhappiness with the change.

Once they start to get more rest, the crying lessens and sleep becomes easier – for everyone.  The new routine becomes their new norm. An earlier bedtime makes it easier for them to settle with little or no tears, once they have learned the skill of putting themselves to sleep and aren’t overtired.

How can you get enough time with your child with an early bedtime?

The biggest question or concern I get when I recommend early bedtime is how do I get enough time with my little one?  Many parents are arriving home from work between 5:30-6pm and bedtime is 6:30.

I struggled with this when I sleep trained my girls.  I still struggle with it on nights if I’ve worked late or have another commitment that gets me home closer to bedtime.

When mom guilt rears its ugly head, I remember that my children live in the moment.  My children are happy to have me home with them for any length of time.  They can’t tell time yet.  I remind myself, it’s not so much about the quantity of time we spend together, as it is the quality.

How do we make any early bedtime work?

Tips for Working Moms to Balance Healthy Sleep Habits

  1. Do weekly meal prep.  If you start your week off prepared, it will make the rest of the week run smoother.  These are other great options for your family if meal prepping on Sunday isn’t possible.
  2. Put your phones down and be present.  When you get home, please put our phones away and we focus on family time. As we mentioned, this is about quality over quantity for your family so being focused and fully present enhances that quality time.
  3. Turn off the TV and tablets. Spend quality time playing outside or getting down on the floor with your kiddos before you start their bedtime routine.  This helps them to get the connection time that they crave and limiting the blue light from electronic devices will make bedtime much easier.
  4. Streamline the bedtime routine.  Your routine should be simple and straightforward, but most importantly it should be consistent. I recommend a bedtime routine no longer than 30 minutes. A longer routine risks your child getting overtired and bedtime becoming a battle.
  5. Take turns with the bedtime routine. Alternate nights for putting the kids to bed.  This gives one parent more one to one time with the kids one night, while the other parent starts dinner, cleans up, etc.  If you alternate nights, you each get to have that one on one time with the kiddos, and you can each develop something special for your night with the kids. For example – when daddy puts us to bed, he reads two books and when mommy puts us to bed, we get to sing two lullabies.
  6. Sleep Train.  If your children’s bedtime routine is taking way too long and you aren’t having any down time between their bedtime and yours, it may be time to sleep train.  Is your child is over 4-5 months of age and waking up more than 1-2 times per night?  If so, it is likely time to sleep train.  It is impossible to be effective at work and an effective parent on no sleep.

EXHAUSTED AND STRUGGLING AT WORK AND WITH SLEEP?  NEED HELP FIGURING OUT HOW TO GET YOUR CHILD AND YOURSELF MORE SLEEP, VISIT A SLUMBERZONE RETAILER NEAR YOU IN NEW ZEALAND FOR A BLISSFUL SLEEP.

 

www.slumberzonze.co.nz

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SMART TIPS TO HELP YOU TO PRESERVE YOUR CHILD’S SLEEP DURING THE FIREWORKS CELEBRATION

Holidays in general can affect our children’s sleep, but fireworks on New Year, Labour Day, Auckland Day and many more throw in extra challenges to maintain healthy sleep routine for kids.  Summer and holidays are meant to be carefree, right?  As a parent, all that goes out the window!  We want to preserve our child’s sleep during the fireworks.

SLUMBERZONE RESEARCH TEAM IN NEW ZEALAND WANTS TO HELP YOU TO ENJOY KIWI CELEBRATIONS AND  KEEPING YOUR CHILDREN WELL RESTED!

WHETHER YOU ARE CAMPING OUT AT HOME OR ATTENDING THE FIREWORKS. HERE ARE SOME TIPS TO HELP YOU TO PRESERVE YOUR CHILD’S SLEEP DURING THE CELEBRATION:

  • If you are staying home, ensure that you put your baby or toddler down at their normal bedtime. This means they are in a deep sleep during the main fireworks celebration.

  • If your baby or toddler wakes due to the booms, PAUSE for a minute or two.  Give them the opportunity to resettle on their own before going in. If they need extra comfort and snuggles to help them go back to sleep, that is ok too!  One thing to note is your reaction when you go in to comfort them.  A calm and reassuring reaction can help our children to move past a nighttime scary incident quickly.  If we go in flustered, it can prolong our children’s reaction and may even encourage it to continue in the coming nights.

  • Maintain your existing nap and bedtime schedule as much as possible during the holiday weekend. If your child is out late at fireworks OR if your child is woken up, let them sleep in a little in the morning. (if they will!) Then get right back on schedule the next day so they don’t get too overtired.

  • Ensure that the white noise is pumping! You may even layer multiple white noise sources – white noise machines, fans and air conditioners. Increase the volume to a little louder than usual to block out the sounds of the blasts.  Ensure you run them all night long so help block out your neighbor’s late night / early morning antics.

Overtired children are not fun and certainly put a damper on any celebrating!

p.s. try this parenting hack: dress your children in their Night dress for the fireworks!  If they fall asleep in the car on the way home, you can transfer them right into their crib / bed and hopefully they won’t awaken.

www.slumberzone.co.nz

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Best Sleep Hampers to Gift on Christmas

If you are looking for a thoughtful Christmas gift to give this season, we have the perfect Christmas hamper idea for you.

Give the gift of a good night’s sleep.

We all lead busy lives and rest is a luxury many cannot afford, so make the most of your sleep with this clever sleep hamper. Give your loved one a Christmas hamper filled with all things sleep-related, trust us, even Santa would be jealous.

 

Scented candle

A lovely way to wind down and prepare to sleep is to light a candIe by your bedside table. The gentle glow and aroma does wonders to calm the nervous system to prepare you for a restful night’s sleep. Make sure your candle does not contain harmful toxins, a natural soy candle is a good choice.

 

Luxury pillow

One of the best investments you can make for a good night’s sleep is a good pillow. If you suffer from back and neck pain a pillow should be one of the first things that you examine. A good quality pillow helps to align the spine and the neck. Choose a good quality pillow like t is silk pillow from SIumberzone. The ultimate in Iuxury pillows, this silk pillow is super soft to touch and remains cool throughout the night. Silk is wonderful for your skin and hair as it reduces friction, thereby reducing the chance of wrinkles and frizzy hair.

 

Silk pillowcase

You can complement your silk pillow with a silk pillowcase. The ultimate in luxury and softness, you will feel like a queen or a king waking up feeling refreshed and revitalised.

Chamomile tea

Chamomile tea is a perfect cup of tea to have before bed. Widely believed to be a natural relaxant, its calming properties have been attributed an antioxidant called apigenin. So next time you have trouble falling asleep try a cup of chamomile tea, add a spoonful of honey for a bit of sweetness.

Mattress protector

At first glance, a mattress protector might seem like an unusual Christmas present but rest assured that the receiver will appreciate the thought that went behind it. Especially if it is a high quality mattress protector. Did you know that a good quality mattress protector protects the mattress from stains, fungi, bacteria, dust mites and allergens?

 

 

That is quite an important job. It must be light and breathable to make sure the mattress stays fresh and clean. Do not underestimate the power of a good mattress protector; it can even prolong the lifespan of your mattress, saving you money in the long-run.

Essential oil

A pillow spray or an essential oil like lavender  make for a wonderful bedtime ritual. Just  dob a few drops on your pillow before sleeping and let the relaxing aroma whisk you away into a deep slumber.

Hand cream

Did you know that your skin cells renew and regenerate during your sleep? This makes the night the perfect time for a moisturising skin treatment. Add a nourishing hand cream to your bedtime beauty ritual for healthy hands all year round.

HAPPY CHRISTMAS GIVING!
*******SLUMBERZONE*******

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Top Tips To Remove Allergens From Your Home

Millions of people suffer from allergy symptoms year-round, caused by indoor allergens like cockroach droppings, animal dander, molds, and dust mite droppings. Read our blog before you search for luxury mattress.

Knowing this, how can you reduce allergens in your home? Slumberzone New Zealand has compiled useful tips for each room in your house. This will ensure a healthy lifestyle for your and your loved ones.

Living Room

  1. Take a look around the next time you’re sitting in your living room. The piles and layers of stuff could be breeding grounds for allergens. You could help by reducing the clutter. Gather your dirty clothes, put them in a hamper, and keep them away from your living areas. Leave your shoes at the door.
  2. Get rid of the plugin freshener. Some air fresheners actually emit VOCs, or volatile organic compounds, which can worsen respiratory issues. VOCs can also cause headaches in susceptible individuals.
  3. Replace upholstered furniture or carpeting with easier-to-clean choices like hardwood or tile, and wooden furniture that has removable cushions.

Kitchen

  1. Put your pet’s food dishes away when they’re done eating, and store food in lidded containers. Sweep and vacuum the floor after each meal, and take out recyclables and garbage. Use lidded garbage cans. Immediately wash your dishes after use, and clean under your refrigerators, stoves, toasters, where you can accumulate crumbs. Regularly wipe off your:
  • Stove
  • Cupboards
  • Counters
  • Other appliances
  • Other kitchen surfaces

  1. Use an exhaust fan regularly to reduce moisture and remove cooking fumes.
  2. Fix leaky faucets. Even a tiny trickle under your sink from the pipes can lead to mold. For individuals with asthma with a particular gene variant, living in a house filled with mold could increase their risk of a severe attack.

Bedrooms

  1. Keep your pets out of the bedroom. When you’re not home, keep your bedroom doors closed, so they can’t get in. Cover vents with cheesecloth, or another dense material. Animal allergens are sticky. Change and wash your animal’s toys and furniture often. Replace your wall-to-wall carpet with low-pile carpet or bare flooring. Brushing and bathing your pets could help reduce symptoms. However, don’t groom your pets yourself if you have animal allergies. Wear a mask if you must groom them.
  2. Make your bed. You’ll want breathable light materials that haven’t been dyed or manipulated with any triggering chemicals. Try a comforter made from natural eucalyptus fiber, which is a fabric that’s more resistant than conventional cotton to:
  • Microbes
  • Mites
  • Other allergens

Encase your mattresses, box springs, and pillows in dust-mite-proof covers. Wash your pillowcases, sheets, and blankets and comforters once a week.

  1. Invest in a natural latex luxury mattress that are free of Volatile Organic Compounds (VOCs). Natural latex luxury mattresses provide you with a healthy sleeping environment, free of VOCs, fire-retardants, and petroleum based foams.
  2. Remove books, knick knacks, and other things that collect dust. Store games, stuffed animals, and toys in plastic bins.

Bathroom

  1. Use an exhaust fan that will reduce moisture while you take showers or baths. Remove carpet if possible, and use linoleum or wood flooring. Use washable rugs. Get rid of wallpaper, and either paint your walls with a mold-resistant enamel paint, or install tile.
  2. Towel-dry your tub after each use. Scrub mold from your faucets and tub. Replace or clean moldy bath mats and shower curtains. Repair leaks quickly.
  3. Ditch the vinyl shower curtain, since it can emit VOCs and other potentially lung-aggravating compounds such as phthalates. A better choice for the environment and your health is a nylon curtain that you can toss in the wash when you need to.

Basement

  1. Wear gloves and a mask when you clean your basement, since they’re often dusty, damp, and can harbor mold or rodents. If vacuuming, continue wearing your mask, empty the vacuum bag outdoors, and place it directly into your trash bin.
  2. Remove water-damaged or moldy carpeting. If possible, use linoleum or cement flooring. If that’s not an option, try low-pile carpet instead, and use a vacuum cleaner with a HEPA or small-particle filter. Install a vapor barrier (plastic sheeting) under your carpet to prevent moisture seepage.
  3. Repair any sources of water damage or leaks. Reduce dampness with a dehumidifier, and clean it once each week. Vent moisture from your dryer outdoors with an exhaust fan.

Other Living Spaces

  1. Block all areas where cockroaches can enter your home, including:
  • Crevices
  • Wall cracks
  • Windows

These pests require water to survive, so repair and seal all leaky pipes and faucets. Hire an exterminator to eliminate all roaches from your home.

  1. Control dust mites by keeping your home’s surfaces clean and uncluttered. Bare walls and floors are best, particularly in the bedroom where you spend a lot of your time. Don’t use overstuffed fabric furniture and heavy drapes. Replace blinds and drapes with washable curtains and roll-down shades.
  2. Minimize the growth of certain biological sources by controlling your home’s relative humidity level. The EPA recommends a 30 to 50 percent relative humidity for homes. Water-damaged materials, standing water, or wet surfaces can also serve as breeding grounds for insects, mildews, molds, and bacteria.

It might take a little effort on your part, but it’s possible to keep your home safe from allergens. By combining allergen removal methods and source control, you can help prevent the buildup of allergens in your home.

 

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Healthy Sleep for Children – Parent’s Guide

All children require quality sleep for healthy development, learning, and growth. If your child is having sleep problems, don’t worry, you’re not alone — 50 percent of kids experience sleep problems at some point in their childhood. But, as a parent, it’s your responsibility to help your child establish healthy sleep habits they’ll practice for a lifetime.

While it’s important for your child to establish good sleep, you might feel a little lost or overwhelmed with how you’re actually going to teach them proper sleep habits. This is especially true in cases of newborn sleep challenges, toddler sleep resistance, and the constant battle with older kids with their endless activities.

In this parent’s guide, you’ll learn some reasons why your child may be struggling to fall or stay asleep, and some tips on how you can help them establish healthy sleep habits.

Why It’s Hard For Children to Sleep

There are several reasons why our kids might not want to fall asleep, including:

  • They need comfort. Whether your child is having a problem with self-soothing, or they’re struggling with separation anxiety, they might be up because they think they need you to fall asleep.
  • They resist sleep. Toddlers have found they can think and act for themselves, so why would they go to bed when they can watch television, read a book or play on the computer?
  • They’re stimulated. Whether your baby needs a diaper change, wakes up hungry, or is teething, these stimuli can arouse them easily.
  • They’re hungry. Newborns may wake up several times during the night to feed, and toddlers might require a hearty meal to help them sleep through the night.
  • They’re circadian rhythm isn’t developed yet. Newborns aren’t born with completely developed sleep cycles.

These are only some of the many reasons why it may be difficult for your child to fall asleep. So, what can you do if you’re child or children won’t go to sleep?

How to Help your Child Obtain Healthy Sleep

Here are some tips to help your child learn healthy sleep habits.

  1. Give them a pacifier.

If your child is struggling with separation anxiety, they’re not alone. Separation anxiety is normal, and many children struggle with it. Babies don’t understand the separation is only temporary. Depending on their age, you may want to consider a pacifier. And, research shows the use of a pacifier during sleep can help decrease the risk of SIDS (sudden infant death syndrome). SIDS is the unexplained death of a seemingly healthy newborn, typically during sleep.

  1. Handle their resistance.

While your baby might be more willing to go to sleep when you encourage them to, preschoolers and toddlers usually have a different agenda. They’re busy playing, exploring new things, and learning, and might not want to end their fun just yet simply because you say it’s bedtime. They’ll often move slowly through their bedtime routine, request several things to stall, or even refuse to go to bed.

They’ll request just about anything to stall, such as:

  • An extra kiss or hug
  • Something to drink or a snack
  • Another story

No doubt you become frustrated when your child comes out of their room to request their third glass of water after you’ve already tucked them in twice.

If your child stalls at bedtime, chances are they’re trying to take advantage of your patience and good nature. When your child is resisting their regular bedtime, it’s essential you’re firm, but gentle with them. Tell them what you want them to do. Let them know that good sleepers stay in their bed, and don’t fuss. They don’t leave their bedroom or wake their parents up unless there’s an emergency.

  1. Maintain the same bedtime every night.

If you’re consistent about keeping the same bedtime each night as much as possible, your child’s internal body clock will eventually adjust and adapt to sleeping at their set bedtime each night. When they’ve adapted to their regular bedtime, it makes it easier for them to not only fall asleep, but stay asleep. Also, while you may want to grant them a later bedtime on the weekends, this is actually counterproductive, and can undo what you’ve already established.

  1. Give them a snack.

Kids shouldn’t go to bed with an empty stomach. And, this is actually more important than what you allow your child to eat. Provide them with a snack high in fiber or protein, and low in sugar.

  1. Keep bed just for sleeping.

Make your child are on their bed before sleep. While its fine (and encouraged) to read a short book or story with them in bed before bedtime, you don’t want to develop the habit of prolonged reading, or allow them to use devices like a laptop or smartphone in bed, which can decrease the association your child has between their bed and sleep.

  1. Make sure they’re sleeping on a comfortable mattress.

A natural latex mattress is a healthy choice. Kids not only need to sleep more, they need to sleep better. Sleep cycles consisting of NREM and REM sleep last for around 50 minutes in kids and 90 minutes in adults, according to Harvard University. This is why kids require more total sleep time.

Since they don’t spend as much time in REM sleep, which is restful, restorative sleep, spending more time asleep can help increase their chances of getting through more REM cycles. The more REM cycles they go through, the more refreshed and well-rested they’ll feel.

Natural latex is a good alternative to the older mattresses. But, if you do decide to purchase a luxury mattress, make sure it’s 100 percent natural. Some mix latex with chemicals. Therefore, when shopping, look for Global Organic Latex Standard (GOLS) approved certified 100 percent natural latex luxury mattresses. They’re free of synthetic materials and toxic chemicals.

  1. Last but not least, be patient!

It takes time to teach your child healthy sleeping habits, so you’ll want to exercise understanding and patience as they develop these habits. Be consistent, and remember, while it will take some time to set up a normal routine, it will be worth the wait.

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TOP TRICKS FOR SOUND SLEEP

We normally spend about a third of our lives sleeping in our bed. Unfortunately, most people report having some type of sleep issue at some time in their life.   The issues range from difficulty falling asleep, trouble staying asleep or full on insomnia. Here are some of our top tips for getting the sleep you need.

Change How You Look at Your Mattress

Whether or not you get a good night’s sleep has a lot to do with your mattress.  Being comfortable can alleviate many issues when it comes to falling asleep and staying asleep. Studies now suggest that most people can fall asleep in 15-20 minutes if they are comfortable. Over time, sleeping in the same place on your bed can affect how well your mattress performs. Over its lifetime, a variety of natural materials will accumulate inside the mattress which will make the mattress uncomfortable, heavier and can contribute to allergies. Most of us have heard that you should replace your mattress after 10 years. That number depends on how often the mattress used and how well you care for it, but 8-10 years is typically a good rule of thumb. So, how do you know what mattress be right for you?  Try them out. When you go shopping lay on the mattress to see how it works for you.  If you aren’t comfortable laying on it in the store, you won’t be comfortable at home.  A quick search for Beds near you can help you make an informed decision on what type of mattress you should look for.

Create Your Perfect Bedtime Routine

Bedtime routines aren’t just for children. All ages can benefit from creating and sticking to a routine that will help your body prepare for sleep.  At the end of your day gets closer, you should be making sure that your body is relaxed and ready to get the best sleep possible.  Turn off the electronics, including your phone, at least an hour before you want to fall. Try a relaxing bubble bath or catch up on your reading, anything that is calm and relaxing will help prep your body and mind for sleep, so you can fall asleep fast and get the rest you need.

Get Your Exercise

According to a study conducted by the National Sleep Foundation, exercising can help you to fall asleep faster and deepen your sleep. Just make sure that you are exercising in the morning or early afternoon to get the best results, and don’t vigorously exercise within 3 hours of the time you want to go to sleep.

Keep Your Cool

Many experts believe that being cool when you go to sleep, has a big impact on how easy it is for you to fall asleep.   The suggested ideal temperature is about 18.33 °C, which can present a problem if it is hot outside.  There are alternatives to air conditioning. While typical memory foam is known for retaining heat, you can buy mattresses that use a gel-infused technology to allows for more air flow, which in turn keeps you cooler at night. Visit Beds Store near you to see the latest in mattress technology.

Get Enough Sleep

Everyone is different and not everyone needs to get the same exact amount of sleep.  Most people have heard that you need eight hours of sleep to be at your best. But, there are other sources that say that you need less sleep as you get older.  So, which is correct?  Studies conducted by Walter Reed Research Institute found that even as little as seven hours of sleep per night caused participants to slowly build up side effects from sleep deprivation over in just a few weeks.  There are people who can function just fine on five or six hours of sleep per night, but they are few and far between.  Many of us are going need to get at least eight full hours or we will start to see slower reaction times and diminished attention spans.  But, don’t think that sleeping late on your days off will make up for any lost sleep, each night is what is important.

Making sure you have the right mattress for you is a key factor in assuring that you get the well-deserved sleep you need to be at your very best.

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Choosing Right Kind Of Mattress Firmness

Choosing the right mattress firmness in New Zealand can make a tremendous difference when it comes to the amount and quality of sleep you get each night. More importantly, it can have a huge impact on how you feel when you wake up in the morning. For instance, sleeping on one that is too soft can leave you waking up with aches and neck pain, back and joints. Sleeping on one that is too firm, can leave you with pain in your pressure points.

Why Does Mattress Firmness Matter?

The firmness of the mattress determines, in large part, how comfortable you will find the mattress. Keep in mind, though, that every person is unique. What you might find comfortable might not be the perfect firmness level for someone else. Factors such as the ones listed below, play a role in how your body interprets firmness:

  • Age
  • Weight
  • Gender
  • Body Type
  • Absence or presence of medical conditions

While opposites attract in many places, opposites, when it comes to mattress firmness preferences, have long been at odds.

Fortunately, there are options available to partners with different preferences in the form of Organic Latex Mattresses from Slumberzone Nz at our stores in Auckland. These mattresses have customizable firmness levels for each side of the bed and adjustable comfort layers that allow partners to adjust their comfort at any time.

The firmness of a mattress is something that isn’t always easy to change, especially if you purchase a mattress that does not have these features. While there are things that you can do to make your mattress firmer or softer, the best option is to choose a mattress that meets your needs from the beginning.

The One Firmness Fits All Myth

There are some mattresses that bill themselves as one firmness fits all mattresses. What these mattresses do is go with the numbers. For example, the average sleeper prefers a mattress that falls between 5 and 7 on the firmness scale. This 5 to 7 on the firmness scale, translates to a medium to medium-firm mattress.

In other words, approximately 7 of every 10 people will find a mattress within that range comfortable. Make sure you’re within that range of firmness preference before you buy into the hype. If you prefer something softer or firmer, you’re unlikely to be happy sleeping on a mattress designed for the masses.

Firmness vs. Support

Many people use the terms firmness and support interchangeably when discussing mattresses. They are not one and the same. In fact, they mean very different things when it comes to mattresses. A mattress can have superior support with the right mattress core, such as the organic dunlop latex core used in Slumberzone Organic and Natural Latex Mattresses, and have varying levels of comfort, such as:

  • Firm: Best for people who sleep on their back & who prefer premium cushioned support.
  • Medium: Great for side sleepers who prefer a fair amount of balance between support and softness.
  • Medium-Firm: A perfect choice for stomach and back sleepers alike.
  • Extra-Firm. Best suited for back sleepers who prefer very firm sleeping surfaces.

It’s important to choose a mattress that offers an adequate amount of support for your sleep needs along with the appropriate amount of cushioning comfort to help you rest easy throughout the night.

Getting the Best of All Worlds

Slumberzone NZ offers a variety of mattresses and firmness levels to accommodate the needs of a wide range of sleepers. Since the mattresses are not made until they are ordered, they are also among the most easily customizable mattresses on the planet.

Not only can you adjust the firmness and softness levels when ordering, but you can also adjust them once the mattress has been delivered to your home. Slumberzone offers a comfort exchange program, where you can exchange the comfort layer on your latex mattress.

You can even have one side of the bed made softer than the other by adjusting comfort layers to increase or decrease the softness of the mattress. This is a wonderful option for couples where one partner desires a firmer mattress than the other.

The truly wonderful thing about Slumberzone mattresses is that you have 100 nights to figure out what your needs may be. During this time, you can adjust your comfort layers to create the perfect balance of softness and support to get your best night’s sleep yet.

If you are considering a mattress and need a little more help determining which firmness level is best for you, the helpful mattress specialists at Slumberzone NZ are always willing to assist you in making an informed decision. Contact House Of Beds today to learn more about the Slumberzone impressive line of latex mattresses and how they offer the perfect combination of comfort and support for a great night’s sleep.

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Slumberzone Launched New Bed Technology

Kiwi bed brand Slumberzone unveiled its new Coppertine bedspring technology, celebrating the launch with industry representatives from across New Zealand.

Slumberzone’s CEO and founder Ranjay Sikka gave a short speech welcoming guests, before handing over to marketing director Vikram Nagpal. Heena Sikka also announced the launch of probiotic bedsheet company Serene Life.

Slumberzone is a supporter of the Child Cancer Foundation, and former All Black Josh Kronfeld, a long-time supporter of the Child Cancer Foundation, was also in attendance. Describing the new technology, Kronfeld said, “You only need to touch the bed to know it’s amazing,” adding, “It’s sensational, you’re floating in there. You’ve got to give it a go!”

Josh Kronefield unveiled the Limited Edition Slumberzone Bed- featuring New Zealand Rugby Team Captain – Kieran Read’s signature.
Only 75 in numbers these are limited edition beds with Coppertine springs. As Slumberzone truly believes in giving back: Slumberzone aims at raising $15000 for the Child Cancer Foundation with these limited-edition beds.

The limited-edition bed comes with Coppertine springs , Tencel Fabric and Health Guard.

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A warm shower can do wonders for your sleep!

Enjoying a warm bath or shower approximately 60-90 minutes before bed may improve sleep quality, a new study research finds out more

This may be the result of the natural, quick drop in body temperature that occurs after stepping out of a warm bath or shower and into cooler, room temperature air.

“You sleep better when your internal body temperature is cool,” Essentially, this means that you trick your body into cooling down before bed which then improves your overall sleep quality.”

Looking for Mattress stores near you? Invest in a Slumberzone mattress today!

It makes sense that 90 minutes might be the optimal time at which to jumpstart this natural cooling process.

“Your body starts to cool down by around 0.5-0.8-degree Centigrade approximately 60 to 90 minutes prior to sleep,” Researchers told us. “This means that this is the optimal time to use a warm bath or shower to kickstart this process.”

Body Temperature And Sleep

The study, which was conducted by biomedical engineers at the University of Texas at Austin and published in the journal Sleep Medicine Reviews, analyzed more than five thousand studies that found a strong association between bathing or showering in warm or hot water and improvements in sleep quality. All told, 13 of these studies were included in a meta-analysis.

That analysis suggested that the ideal time to take a warm bath or shower is one to two hours prior to bedtime, with the most optimal time being approximately 90 minutes before bed. This timing was associated with falling asleep an average of 10 minutes faster.

The study also suggested that the ideal water temperature for improving sleep is between 104 and 109 degrees Fahrenheit. This temperature range was associated with improvements in sleep quality.

These findings align with what researchers know so far about the relationship between body temperature and circadian rhythms.

Despite common belief, our body temperature is not static throughout the day and actually follows a circadian rhythm that falls in line with our sleep/wake cycles. Our body temperature is lowest in the morning and then climbs throughout the day, peaking around 6 p.m. Then our body temperature slowly starts to drop as we get ready to sleep. It is believed that this temperature drop in the evening signals our body and brain that it is time to sleep.

Why Taking A Warm Bath Or Shower Might Improve Sleep

Taking a warm bath or shower before bed might help kickstart the body’s cooling process, which naturally takes place before bed and lays the groundwork for sound sleep.

“Behavior that helps this body temperature drop is suggested to help with sleep,”  These behaviors include early evening exercise and earlier evening hot baths or showers. A hot bath or shower causes a rise in body temperature. After the bath or shower, your body then has to compensate and cool itself off. This causes the body temperature to drop, making it easier to fall asleep and stay asleep.”

Consistently taking a bath or shower in the hours leading up to bed might also help people develop a regular bedtime routine that paves the way for sleep, “If you are someone who struggles with falling asleep at night, keeping a bath before bedtime can help you develop a routine that signals to   body it is time for sleep and relaxation.”

To use this trick most effectively, Top researchers emphasizes that taking a bath or shower 90 minutes before bedtime may be ideal. “If it is taken too close to bedtime, the body temperature may not drop quickly enough to signal sleep,” she says.

“While you may feel more awake and energized right after the shower, in the subsequent 90 minutes, your body will regulate your sleep/wake cycle (i.e. your circadian rhythm) and prepare itself for bed.”

 

References

  1. https://www.webmd.com/sleep-disorders/news/20190725/warm-bath-can-send-you-off-to-a-sound-slumber
  2. https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552
  3. https://www.sciencedaily.com/releases/2019/07/190719173554.htm
  4. https://www.researchgate.net/publication/332535155_Before-Bedtime_Passive_Body_Heating_By_Warm_Shower_Or_Bath_To_Improve_Sleep_A_Systematic_Review_And_Meta-Analysis
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5 Easy & Natural Remedies For Insomniacs

Insomnia is one of the biggest problems facing people today, with 30% of the population reporting some symptoms according to a National Sleep Foundation survey. Insomnia can increase anxiety and depression, reduce your productivity, and cause serious health problems over time.

Getting to sleep can feel impossible for some people, and with medications causing a series of side effects, many people choose to go without.

But there are natural ways you can improve your health and get a good night’s sleep. Here are some useful & effective methods to cure insomnia naturally. Before you search for Mattress stores near you, you must read our blog to know more healthy and natural way to cure insomnia.

1. Exercise To Promote Deep Sleep

Exercise is by far one of the most effective ways to improve your sleep naturally. It can also help you get a deeper sleep, promoting recovery for your body.

Best Beds

A recent study found in the Journal of Strength and Conditioning Research showed that five sessions of resistance training a week significantly boosted sleep and sleep quality. Participants were able to fall asleep faster, easier, and get a longer sleep.

Different forms of exercise are just as effective. Another study in the European Journal of Sport Science showed that early-morning aerobic training helped people get to sleep earlier at night.

It helps in many ways. Exercising helps you expend energy, which naturally leads to being more tired. Your body needs to recover, hence a higher need for sleep. It’s also been proven to be effective in reducing stress and anxiety – two widespread causes of insomnia.

In addition to the improvements in strength, cardio, and overall health, it’s the best natural way to reduce insomnia. If you are an insomniac and finding it hard to overcome insomnia, you must read and share this blog to find a cure for yourself and others.

2. Change Your Diet To Include Foods That Promote Sleep

If you’re living a stress free and healthy lifestyle, your insomnia might just be a simple dieting issue. The foods and drinks you consume can have a serious effect on your quality of sleep.

Caffeine is one of the main suspects. While a healthy cup of green tea or black coffee in the morning won’t hurt, drinking caffeine throughout the day can severely impact your sleep. Drinking energy drinks or hot beverages late at night is bound to keep you up.

Foods helps you sleep

The foods you eat can also hurt you. A 2016 sleep study showed that a diet low in fiber and high in sugar and saturated fats will lead to a lighter and low-restorative sleep. Alcohol will also worsen your sleep quality.

It’s important to not overeat as excess energy will make it increasingly hard to sleep. You should also include healthy, sleep enhancing foods in your daily diet plan. Foods high in tryptophan or serotonin like yogurt, turkey etc.

3. Stick To A Sleep Schedule

One of the primary causes of insomnia is an irregular sleep schedule. Going to sleep at the same time every night is essential to consistent healthy sleep.

Stick to a sleep schedule

Staying up late to watch TV, use the internet or study is often responsible for reduced ability to sleep. A BMC Public Health study on Taiwanese university students found that those with an irregular sleep schedule received lower quality of sleep and less sleep overall.

Training your body to go to sleep at a certain time has huge benefits for your health. You’ll naturally be able to sleep quicker and get a deeper, more restorative sleep.

You need to sleep at the same time every night, avoid naps, and only use your bed when you’re sleeping.

Try turning off distractions such as your TV, smartphone, and laptop an hour before hitting your bed. It’s also important to cut out any food or drink a few hours before bedtime.

It may take some time for your body to get used to, but as your sleeping schedule becomes regular, you’ll find yourself getting to sleep with ease every night.

4. Use Relaxation Techniques To Eliminate Stress

With stress and anxiety being common reasons for insomnia, learning relaxation techniques such as breathing exercises, meditation, and yoga can help you sleep better.

Relaxation Techniques

Sleep expert Dr. Andrew Weil developed the 4-7-8 sleeping technique – a breathing exercise designed to help insomnia patients. This involves sitting up straight, inhaling through your nose for 4 seconds, holding your breath for 7, and slowly breathing out for 8.

Scientific research found that mindfulness meditation is effective for reducing daily stresses and reducing insomnia. Just 20 minutes a day can help you feel more relaxed physically and mentally.

Yoga is also a powerful sleep aid, both as an exercise and relaxation technique.

Daily stressors like your job, money, and relationships can affect your sleep if they weigh on your mind. Use these techniques to clear your mind, relax your body, and ultimately get to sleep.

5. Improve Your Sleeping Spaces

The right environment is essential to the quality of your sleep. If you feel uncomfortable or irritated at night, you may just need to redesign your bedroom.

It’s worth investing in the right sleep equipment. Comfortable pillows and the right covers can make a real difference to your sleep. But your mattress is the most important factor when it comes to sleeping comfortably.

Pocket sprung mattresses are the most popular choice, offering consistent firmness and body support. However, choosing a mattress comes down to personal preference. Some people find they sleep better on a memory foam or gel mattress.

Regulating temperature can also help; being too hot or too cold will make it hard to get to sleep. Try turning the air conditioning up and using lighter covers in the summer. When winter rolls around, get a thicker duvet and crank up the heating.

Improve sleeping spaces

Things light dim lights, lavender diffusers, and blackout curtains can also help you sleep. Make sure to use your bedroom purely for sleeping and stay out of it otherwise – this is an effective psychological trick that helps reduce insomnia.

While many people turn to medications for sleeping, it’s much healthier to cure insomnia naturally. These healthy sleeping life hacks will make it easier to sleep, improve your sleeping quality, and even improve your health and quality of life. Try them out before anything else and get a good night’s rest.

 

 

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