Twitching at Bedtime? Here’s Why- And How to Sleep Better

Twitching at night–it’s something few of us talk about, yet it’s also a phenomenon that impacts Kiwis when it comes to sleep quality.  Today we will be discussing twitching while sleeping by telling you the underlying common causes, and what to do to sleep better on your luxury bed mattress more soundly at night.


(Image courtesy – freepik. com)

Is Twitching at Night Dangerous?

Casual twitching at night is nothing to worry about, but regular muscle spasms may point to different health conditions. Experiencing twitching in your sleep on your luxury mattress can cause an increase in wakefulness and a decline in sleep quality.

What Causes Twitching at Night?

The surprising part is, for many of us, that we don’t understand why we’re twitching while we’re sleeping, and that twitching can make it harder to sleep through the night.

Nutrient Deficiencies:

Nutrition is essential for sleeping well, but even normal functions during the day. And if you’re twitching daytime and nighttime, you could be deficient in Vitamin D, Vitamin B12, or an imbalance of Calcium.

Anxiety and Stress:

If you’re experiencing twitching only at night, however, chances are there’s another cause. Twitching at nighttime, often referred to as hypnic jerks, may be caused by chronic stress and anxiety

Exercising Too Late:

Exercise is essential for our overall health and even our sleep; regular exercise helps regulate sleep-wake cycles, our mood, and helps us live our healthiest lives possible. Avoid exercising right before bed, especially intense exercise, could at least worsen twitching while sleeping.

What to do in a severe case?

Get Assessed by a Sleep Specialist

If you’ve tried everything above, you must get assessed by a sleep specialist for sleep disorders like restless leg syndrome. While there’s still not a lot we know about restless leg syndrome, some treatments include addressing a vitamin and iron deficiency; using muscle relaxants and sleep aids.

(Image courtesy – freepik. com)

If you’re experiencing the occasional twitching at night or on a regular basis, the good news is that it’s almost always not a serious, and highly treatable condition. With these sleep twitching tips, now you know how to finally relax and sleep better.

Source Links; https://www.ncbi.nlm.nih.gov
/pmc/articles/PMC4481805/

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Can the quality of your sleep influence the severity and frequency of your migraines?

Migraines are far more than just a bad headache. As well as causing intense pain, migraines can also lead to nausea, sensitivity to light and sound, and even vomiting. Migraines affect around one in every five women and one in every 15 men.

We’re going to take a closer look at this debilitating health condition, as well as exploring any potential relationship between migraines and our sleep habits.

Understanding migraines and sleep disturbances

Despite their prevalence in the general population, there is still a lot of mystery about what specifically causes migraines. They begin when hyperactive nerve cells send out impulses to blood vessels, causing them to constrict and expand. This results in the release of inflammatory substances that cause painful pulsations.

And studies have shown that there may be links to the chances of developing migraines. One study – published in the journal Headache – conducted a detailed sleep interview with 147 women who suffered from migraines. When asked if they felt refreshed or tired on waking, more than 80% said they felt tired and no one reported feeling refreshed. Complaints of sleep problems were extremely common among women.

Another study – also published in Headache – offered behavioral sleep instructions to 43 women with migraines. At the end of the study, participants who followed these instructions reported a significant reduction in headache frequency and intensity.

Can sleep problems cause migraines?

During a good night’s sleep, the average person will go through around six sleep cycles, each with four key stages of sleep – as well as rapid eye movement (REM) sleep. The deepest stages of this sleep cycle (stages three and four) are responsible for producing sufficient levels of serotonin and dopamine.

These neurotransmitters are known as ‘feel-good’ chemicals. Both of them depend on adequate sleep and vice versa. A drop in serotonin levels is linked to mental health concerns like anxiety and depression, as well as sleep problems.

Meanwhile, REM sleep is most powerful just before waking. Sleep problems can trigger migraines by causing instability of serotonin and dopamine levels. These kinds of chemical imbalances are widely associated with both poor sleep and regular migraines.

Can improving your sleep habits stop your migraines?

There are key signs associated with chronic sleep problems, which include: having a headache when you wake up; feeling scattered aches and pains; feeling fatigued and tired; having a low mood; feeling irritable and impatient; struggling to concentrate and remember things, and struggling to maintain social harmony with family and friends.

Because there is still a lot of mystery surrounding migraines, no one can say for sure whether better sleep habits will result in fewer migraines. However, the research suggests that it could, and positive sleep habits are vital for maintaining your overall health and wellbeing. This is because many of the triggers associated with migraines – such as anxiety and stress – can be eased through restorative sleep.

If you are a migraine sufferer and want to dedicate efforts towards improving sleep, there are some popular techniques you can utilize. Try keeping track of your sleep habits and migraine patterns each morning for at least four weeks by using a sleep diary, writing down how you slept and how you feel. When you review these entries, you may notice a pattern emerging that will give you an idea of what is triggering your migraines, and whether sleep has anything to do with it. If so, you can start making positive changes to improve your symptoms.

How to achieve better sleep

Evaluating your lifestyle and sleep habits can help you promote a better night’s sleep for your own health and wellbeing. Give yourself a fighting chance at a good night’s sleep by avoiding bright screens in the run-up to bedtime, including your smartphone. Instead, try reading or meditating, and be sure to keep your bedroom cool and dark.

What and when you eat can also play a role in your sleep. Cut down your caffeine intake, particularly in the evening, and try to eat dinner at least three hours before you get into bed. You should also begin exercising regularly, ideally in the morning or afternoon rather than in the evening.

By putting these simple changes into practice, you can enjoy better sleep quality in the long run. This will help to improve your health overall, and may even work to reduce the severity and frequency of your migraine attacks.

A high-quality luxury mattress is a vital component of any good night’s sleep, which is why Slumberzone luxury mattresses are specifically engineered to improve your sleep quality. Explore our range of premium mattresses on our website today, or check out the rest of our blogs for more sleep tips and guidance.

Reference Links :

https://headachejournal.onlinelibrary.wiley.com/doi/abs/10.1111/j.1526-4610.2006.00410.x

https://www.sleepadvisor.org/sleep-and-migraines/

https://www.healthline.com/health/migraine/how-to-manage-sleep-related-fatigue-with-migraine

  • Note:- Please consult your physician on migraines/headaches and sleep disorders.
  • The above blog is general information and based on reference published information available online
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How to Naturally Wake Up without an Alarm Clock ?

If you’re being woken up by an alarm clock, your body is less likely to naturally wake up. It takes a lot of discipline to spring out of bed as soon as the alarm goes off.

The majority of people press snooze at least once, which often gets them behind their daily schedule.

So how does one wake up naturally without an alarm clock? How does one forego the habit of pressing the snooze button?

Here Are The Top Ways to Wake Up Naturally without an Alarm

Go Outside

Staying cooped up indoors could only make your tiredness worse. It’s a lot easier to justify lying down on the bed or sofa if you’re inside and close to your cozy furniture. Going outside helps oxygenate your blood.

The fresh air is rejuvenating. Plus, if the sun is out, then the exposure to natural light can help maintain a normal circadian rhythm or reset one that’s been detailed.

Exercise

Moving around is excellent to wake you up naturally, especially if you can break a sweat. No time to hit the gym or go on a jog? Try doing a short exercise circuit at home.

Squats, lunges, pushups, and crunches all get your blood pumping. And, they’re good for you, too!

Stimulate Your Brain

One of the fastest ways to feel more alert is to do something that engages your brain. Pick up a book or do the crossword puzzle in the newspaper.

Chill

Exposing your body to a burst of cold can help wake you up, too. Try a glass of ice-cold water with lemon or splash cold water on your face.

Have a Snack

A nutrient-dense snack can help get you going, too. Maybe something hearty, but not too heavy. A handful of nuts or apple slices with almond butter can help satisfy hunger cravings and give you the fuel you need to tackle the day.

Pump Some Adrenaline

Getting a boost of adrenaline could help you get up and at ‘em. Maybe hit the gym, try startling your partner, or take a short drive on some windy roads. Whatever it is you do, be careful!

Reposition Your Body

Staying in one position for too long tends to make you drowsy. Get up and move around. If you’re lying in bed, get up already!

If you’re sitting in a chair, reposition yourself or try getting up to stretch your legs.

Oil It Up

Scented lotions and essential oils can have a rejuvenating effect. Choose something like peppermint, citrus, or jasmine.

You can apply lotions directly to your skin or use a diffuser if you have essential oils. Just make sure you avoid lavender because it can make you drowsy.

Dance

A little dance party never hurt anyone. If there’s a song that always motivates or energizes you, play it first thing in the morning to help kick start your day on a positive and uplifting note.

Call Someone You Love

When was the last time you called your dad or mom? If you’re not telephoning her regularly, make it more of a habit.

There’s something about chatting with your mom or dad that makes everything better. If you’re feeling tired or low on energy, a pep talk from a parent could help pull you out of a funk.

What to do at Night to Get Up Easier in the Morning

Find Out How Much Sleep You Need

Most adults need between seven to nine hours of sleep each night. However, that’s a really wide range! So, how do you get to know how much sleep you require?

The best course of action is to experiment. Try starting with 7.5 hours and move up from there The reason behind this recommendation is that 7.5 hours encompasses five complete 90-minute sleep cycles.

When people sleep, their body cycles through stages of sleep ranging from light sleep to REM (rapid eye movement), which is when you dream. After REM, you end up in light sleep again, and it’s easier to get up at this time.

The goal is to be roused during the lightest stage of sleep. That’s when the body is almost completely awake, so you are less likely to feel groggy when you’re woken up.

So, starting with a goal of 7+ hours per night of sleep and then determine your ideal waking uptime.

Consistent Sleep-Wake Schedule

One of the best ways to train yourself to start your day without an alarm is to go to bed and wake up at the same time each day. After doing this for a couple of weeks, your body begins to automatically anticipate when it’s time to get up.

Bedtime Ritual

Having a consistent bedtime ritual can help you fall asleep faster, making those early mornings easier to tolerate. A bedtime routine not only allows you to wind down after a long day but it also helps train your body and mind that sleep is near. If you always apply a specific moisturizer before getting into bed at night, then the simple act of putting on the lotion can begin to make you sleepy.

Dim the Lights

In modern society, people can be exposed to bright lights and screens 24 hours a day. Unfortunately, these lights can simulate the sun and can keep you up at night, delaying the onset of sleep and making those early mornings hard to face.

Try to dim out the lights in your home every evening. Avoid staring at the television, your smartphone, and computer screen immediately before bed. If you must engage electronically, set your screens to the night mode or wear blue-blocking glasses to prevent the harmful effects that LED lights to have on your melatonin production.

Frequently Asked Questions

Is it better to wake up naturally or with the help of an alarm clock?

Alarm clocks have become nearly a necessity for a lot of people. Most folks would sleep much later than they intend without the help of an alarm.

However, waking up without one is a much more natural way to live. Plus, it means that your body is telling you when it’s time to start the day, which is better than having your external environment dictate your wake-up time.

How to wake up without an alarm?

There’s no foolproof method to ensure that you get up without an alarm. Even having someone wake you up with a gentle nudge or a phone call is technically an alarm. The best way to make sure you’re able to get up naturally is to get plenty of sleep so that your body is well-rested enough to get up on its own.

In addition to getting plenty of rest, planning your sleep schedule so that the time you need to be awake coincides with the end of a sleep cycle is another way to start your day without the buzz of a clock.

Do wake up lights work?

Surprisingly, yes! Approximately 92% of users share glowing reviews of these lights. They work by simulating a sunrise, allowing you to rouse yourself from sleep naturally.

This method is superior to just turn on a light because it provides a gradual rebalancing of melatonin and serotonin in your brain.

How to wake up early and not feel tired?

One of the most energy-crushing things that happen when you first open your eyes is that you may begin to think about the long list of to-dos that have to be tackled immediately. Then your mind wanders to potential conflicts and perceived obstacles. Most people have already been through a complete run-through of their day before they’re even out of bed.

To prevent this type of exhaustion, try planning your day in advance. Layout your clothes, pack any bags you need for school or work and have your breakfast and lunch prepared and ready to grab on your way out the door. It can also help to make sure you’ve documented all of your meetings and appointments.

Source Links: https://www.nectarsleep.com/posts/how-much-sleep-do-i-need/

https://www.webmd.com/sleep-disorders/sleep-fact-fiction

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Does Alcohol Affect Your Sleep?

Sleeplessness, insomnia, poor sleep health. Whatever you want to call it, it’s hard to deny the exhausting epidemic affecting millions of people all over the world. People, as a whole, are getting less rest and are desperately turning to pills or other aids as a result.

Nightcap Before Bed Is Not A Good Idea

Along with prescription medications and old folk remedies, many have incorporated a glass or two of alcohol into their nightly routine to try to catch a few more hours of shuteye. But does this method really work?

In two separate studies, up to 28% of people said they use alcohol to help them fall asleep.

Despite what many believe, that nightcap might be destroying the quality of your ZZZs because…

Deceptively Drowsy

Alcohol makes you fall asleep faster, which some people think is a benefit. But they end up with lower quality rest.

You could be waking up through the night on your luxury mattress and not remember the next morning. But you’ll feel more tired, for sure.

Alcohol changes brain activity during your night spent asleep, resulting in a less restful experience. There is often an increase in deep sleep in the first half of the night, but people experience disruptions in the latter half.

Some alcohol drinkers wake up earlier and have trouble falling back asleep.

Ways Alcohol Disrupts Your Night

More Bathroom Breaks

Drinking before bed means your liver works overtime to rid the body of toxins. Requiring you to make more bathroom trips in the middle of the night.

Night Sweats

Alcohol can make you feel like you are warmer than you actually are, potentially heightening cold-weather-related dangers.

Binge-drinking or hangovers can affect the natural balance of hormones, causing hot flashes.

The brain, heart, and liver contribute greatly to overall body heat. When the liver kicks into overdrive working through alcoholic toxins, the body’s temperature can rise.

Sleep Apnea

People who drink are more likely to snore! Alcohol relaxes muscles in the throat, making snoring and sleep apnea more of a concern.

Deep Dive: What Alcohol Does to Your Sleep Cycle

Alcohol and REM

Drinking before bed can also interfere with REM  and your body’s natural circadian rhythm.

The higher the amount consumed, the more disrupted REM can become.

REM begins much later no matter the amount of alcohol consumed.

More Vivid Dreams

Alcohol may cause some sleepers to reenact their dreams in their sleep. People can walk, talk, and perform actions without actually knowing what is going on.

Drinking can cause dreams to feel more real and vivid… but be careful! This also affects how real nightmares can feel!

Sleep responsibly 🙂

 

Source Links: Sleepadvisor.org

Slumberzone Disclaimer*

Nothing on this website is intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. The contents of this website are for informational purposes only.

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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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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/

https://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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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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HOW TO HAVE GOOD SLEEP LIFESTYLE IN TIMES OF CORONA VIRUS

Healthy sleep routine is very vital and cannot be neglected in times of Covid-19 virus in New Zealand. Top researchers analyzed recent sleep patterns during the outbreak and found that those who were recorded as having less than 5-6 hours’ sleep per night had 5 times the risk of catching a cold, compared with those sleeping more than 7-8 hours a night.

Similarly, another research also found that people who sleep six hours a night or less are four times more likely to catch a cold when exposed to the virus, compared to those who manage more than seven hours a night.

When it comes to staying healthy, our immune system has an enormous part to play. Simply put, your immune system is responsible for providing resistance to infections and toxins. There are many things that can impact the effectiveness of your immune system – and poor quality sleep is right at the top of the list.

Feel like your health is deteriorating fast and your body is crashing? It might be that you’re not having a healthy sleep lifestyle and need to improve your sleep pattern right away!

Here are some tips to sleep better at night in times of Corona Virus.

❖   Sleep On Organic & Comfortable Mattress

PUROLAX™ by Slumberzone Luxury Beds And Mattresses Category is engineered with advanced surface modification providing better contours and channels to increase airflow

PUROLAX™ by Slumberzone is hypo-allergenic and odour free

Warmer in winter, cooler in summer it provides a better sleeping surface which contours to body shape

Provides luxurious comfort and orthopedic posture support

Highly resilient PUROLAX™ by Slumberzone minimizes partner disturbance & reduces pressure points for more restful sleep

❖   Order a Latex Pillow By Slumberzone

Solid latex pillow by Slumberzone has a light resilience that quickly shapes to your body to comfortably support your head, neck and shoulder area. This personal fit helps align your spine properly and lets you breathe easier for sleeping.

The pillow structure has a reticulated design that creates increased air circulation, allowing you to sleep cooler at night, with no moisture build-up. Latex Pillow and Mattress NZ is naturally antibacterial, mildew and mold resistant. Check out other luxury pillows by Slumberzone in New Zealand.

❖   Re Route Your Routine & Sleep Space

Stick to a consistent sleeping timing routine. Avoid intake of alcohol and caffeine before sleep and eating a couple of hours before going to bed.  Make your  bedroom aesthetically-pleasing, i.e. remove excessive, this will help a lot to create a more soothing and refreshing environment and help you fall asleep faster.

There are many processes that take place in the human body at night – from hormones, blood circulation to brain waves – that correlate with our resistance to immunity against infection and disease. Research has shown time and time again how important sleep is for your health, both physical and mental. From anxiety and depression to type 2 diabetes and even cancer, a chronic lack of sleep is associated with many of the most serious health conditions. Now, it’s important to clarify that sleep alone isn’t a magic cure to all ailments. But as research into sleep increases, what is becoming clear is that good sleep is the foundation upon which our health can be built.

❖   Indoor Plants & Ventilation Methods

It won’t be surprising for you to hear that the majority of the world’s population are living indoors right now. It is important to maintain a high standard of air quality and some common plants help you achieve that easily.

Here is a list of Indoor Plants for your living / sleeping space.  

  • African Violet. A flowering plant that requires a bit more maintenance than the others plants on this list mentioned below.
  • English Ivy. …
  • Snake Plant. …
  • Warneck Dracaena. …
  • Spider Plant. …
  • ZZ Plant.

You can save the infographic image below  on an air purifying plant, Call your nearest florist’s and get yourself some fresh air!

❖   STAY FIT : HOME GYM

It is really important to take care of yourself during Coronavirus Quarantine or Isolation, Starting Right Now. The safest gym near you could be your living room.  Health experts recommend planning how you’re going to get physical activity each day to make sure you don’t get really sedentary during the shutdown, which could be in place for months.

Simple workout  you can do right at this moment, along with some simple exercise equipment to get for your house. It’s really important to have a routine, even if you’re working from home,” Sleep Doctors said, because we know that people who do better and have higher levels of wellbeing tend to have healthy routine lifestyles. If you can’t go out to the gym doesn’t mean that you cannot stay fit. You can do amazing workouts and yoga routines at home. All you need is a basic gear and a yoga mat.

There are a lot of body and nutrition coaches on instagram and facebook going live and teaching tips and tricks everyday. You can also search the instagram pages of your local gym for updates. Doing basic yoga poses / assan on your yoga mat at home via youtube trainers is a great idea. Also, post workout you can spend more time with your pets to relax and unwind.

Slumbzerone New Zealand cares for you and your family.

Stay At Home, Sleep Well & Stay Fit. Enjoy this Quarantine time with your inner self and your loved ones.

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