It’s that time of year again! We are emerging from the post-holiday bliss/exhaustion/food withdrawal and we are turning our souls into a fresh New Year. There is something about the New Year that has us all craving a fresh start. Many of us are thinking about what we want to achieve and how we can improve our lives to be happier, healthier and more fulfilled. Christmas lists are quickly replaced by lists of New Year’s Resolutions. Look at your 2020 resolutions a little differently and instead of the most common resolutions, you replace them with one New Year’s Sleep Resolution: PRIORITIZE SLEEP!
OPTIMIZE YOUR SLEEP ENVIRONMENT
Your bedroom should be solely for sleep and sex
Create a sleep haven – cool, dark, white noise, soft sheets
Take out the TV and any electronics.
Remove any blue or white light sources
DEVELOP A CONSISTENT BEDTIME ROUTINE
Just like our kiddos, we need a consistent bedtime routine that helps to relax us and tells our body that we are getting ready for sleep
A bath or a shower can be relaxing
Opt to read a book instead of Netflix and Instagram
If your mind is busy, keep a journal by the side of the bed to jot your thoughts down
ESTABLISH A CONSISTENT BEDTIME & WAKE TIME
A daily consistent bedtime and wake up time is important for adults as it helps with our circadian rhythm, our internal sleep wake clock.
The most recommended way is to sleep every night and wake up at the same time every day. Even on the weekends! If you have little kids, waking at the same time every day shouldn’t be a problem!
HELP YOUR CHILDREN TO BE HEALTHY SLEEPERS
It should go without saying that if your children aren’t getting enough sleep, you are definitely *NOT* getting enough sleep!
Prioritizing how to help your child to be a better sleeper will in turn help you get the sleep you need and undoubtedly, you’ll show up more as the parent you want to be.
Our child’s disposition will be happier and therefore there will be less stress in your household.
If they aren’t waking at ungodly hours in the morning or fighting bedtime, you’ll have time and energy to fit in your workouts and to prepare healthier food choices.
In full transparency, I finished writing this at 11:45 pm – way past my bedtime! Guess what my Top New Year’s Sleep Resolution is this year? Prioritizing sleep! Hopefully it will help me to take off the “baby weight” that has been hanging around for the past five years!
We’ve probably all had the experience of sleeping in the same room as someone who snores. You know how it is – worn out and drained from the day, you and your partner crawl into bed and turn off the lights. Whispered “Goodnight”s sound as you settle into the blankets. Then, as bad luck would have it, your partner falls asleep before you. As their rumbling snore seems enough to shake the bed, wake up the neighbors, and definitely rip you out of any dreamy state you might have been drifting into.
As the infographic shows, many, many people snore. Nearly everyone snores at least every now and then. According to a study, 60 % of sleepers reported that their bed partner snores regularly. Sometimes snoring can be indicative of certain respiratory disorders, but most often it’s nothing to worry about – just a bodily phenomenon that occurs in some people. While predominantly men are the culprits of this practice, it can also occur in women, especially among pregnant women. Reports show that many pregnant women snore in their third trimester.
Even though in 70% of cases snoring is shown to be hereditary, other factors may inhibit or intensify this. For example, obese people usually prove to be more prone to snoring, and it can also be caused by habits such as smoking and heavy drinking. Gulping down that cup of milk or serving yourself that delicious bowl of cereal before bed may contribute to your snoring as well, since research shows that consuming dairy before bed can be a causal factor. In addition, if you go to sleep anytime between the ages of 40 and 60 (which we hope you do), you may be more likely to snore.
What causes snoring?
On its most basic level, snoring is the result of having your air passages restricted. When we fall asleep, the muscles in our throats and tongues tend to relax, and sometimes they relax so much that they fill up the spaces in our airways. This, in turn, causes those all-too-well-known vibrations from the throat and nose. In the worst of cases, snoring can become something called Obstructive Sleep Apnea, and can correlate to sleep disruption, where you accidentally wake yourself up with your snoring. Understably, this causes daytime sleepiness. Obstructive Sleep Apnea can also correlate to high blood pressure.
What can you do to reduce snoring?
As previously discussed, the consumption of certain foods can be the cause of snoring. Limiting yourself on these items may help you reduce snoring and help those around you sleep better. Also, losing excessive weight causes to be a big factor in improving your ability to breathe easily as you sleep. Even though you might be more prone to snoring as you age or when you get pregnant, there are other little things you can do as well. Since gravity pushing down on your uvula, tongue and soft palate can be what’s causing you to snore, you may find that sleeping on your side solves the problem. Furthermore, the shape and density of your luxury pillow may play a role in how you breathe when you sleep, so you may consider experimenting with that to see if it yields better results.
At Slumberzone beds NZ we have certain beds and products that aid with snoring and other similar struggles, and in this respect we can be more than just another New Zealand mattress store for you – we can consult with you to find long-term, lasting solutions. We’re here to help! Come in any time and one of our team members will be happy to direct you to the nearest solution.
Sleep is important year round, but during school times, when learning is so intense, it becomes even more important to develop healthy sleep habits and ensure our children are meeting their needs. Investing in a new luxury mattress in New Zealand is always a great option.
First, let’s start by reviewing the recommended amount of sleep for children and why achieving these recommendations is so important:
Infants 4 to 12 months – 14 to 15 hours every 24 hours (including naps)
Children 1 to 2 years – 12 to 14 hours every 24 hours (including naps)
Children 3 to 5 years – 11 to 13 hours every 24 hours (including naps)
Children 6 to 12 years – 10 to 11 hours every 24 hours
Teens 13 to 18 years – 9 to 10 hours every 24 hours
Children who get sufficient sleep at night and for naps (if needed) on a regular basis, see many benefits. The benefits can include improved attention span, learning, memory, behavior, emotional regulation and overall quality of life. It’s clear to see how these benefits will help our children at school and at home alike.
Consider These Slumberzone Tips Below To Help Your Kiddos Meet Their Sleep Needs:
TIP #1 – ADJUST THE SLEEP SCHEDULE
At least one week before school starts, re-establish your school schedule. This means waking children up at the time they will need to awaken once school starts. This will help them transition their entire day to be in line with their school schedule and will also make it easier to move to earlier bedtimes.
TIP #2 – EARLIER BEDTIMES
Introduce earlier bedtimes to ensure your littles meet their sleep needs early in the night. Bedtimes for school age children typically range in between 7:00 – 8:00. Earlier bedtime makes it easier for children to drift off to slumber, can help to prevent the middle of the night wakings and ensure they are getting the most restorative sleep, which happens earlier in the night.
TIP #3 – CONSISTENT BEDTIME ROUTINE
Develop a consistent bedtime routine to help your children transition to sleepy time. Children crave consistency and routine so having a consistent bedtime routine helps them to adjust from play to sleepy time. A good routine lasts between 15-30 minutes, is not rushed and incorporates several soothing elements. Consider a bath, then pajamas, cuddles and books. Ensure that this is a calm time, with focus on connecting with your child, which may help prevent bedtime battles.
TIP #4 – CHILL OUT WITHOUT SCREENS BEFORE BED
Before you start your bedtime routine, quiet down the house. One hour before bed, I recommend turning off the TV and tablets and engaging in quiet play/reading to begin transitioning your children from their busy school day into their soothing bedtime routine. The blue light emitted from TVs and tablets can be stimulating and can delay melatonin production, therefore delaying the onset of sleep, which can negatively impact your children reaching their required sleep needs.
TIP #5 – FIND BALANCE
As you are looking at all of the extracurricular activities that are available for your children, ensure that the choices you make to fill their time for enrichment also allow for enough time for them to complete their homework AND get adequate rest. The key is balance between learning, fun and sleep!
Bonus Tip: If your kid is struggling while studying or fall asleep in middle of class. Maybe your kid is suffering from narcolepsy. Narcolepsy is a rare chronic neurological disorder that affects the brain’s ability to control sleep-wake cycles.
Here is the Infographic on “Studying with Narcolepsy- 15 tips for successful learning”.
Credits: James Corbyn
Article Link: https://ivypanda.com/blog/studying-with-narcolepsy/
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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
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.
When it comes to customizing your bed to be perfectly suited to you and your needs, sometimes a mattress accessory can be a perfect choice. Read our blog if you are looking for best quality mattress & accessories.
The right mattress accessory is a key factor in getting enough, good quality sleep, while preventing issues such as neck and back pain. But buying a whole new mattress can be an expensive deal. While buying a mattress accessory can be a great way to change the firmness, comfort, feel and support of the mattress without interfering with your existing mattress itself. Mattress accessories can help improve and fine tune the feel of a newly purchased mattress, either for yourself or for family or partner. But they can also be used to rescue a mattress you’ve fallen out of love with, whether your comfort tastes have changed or the your old mattress is past its best times.
What Is A Mattress Topper?
As the name suggests, a mattress topper is placed on top of a mattress. The main use of a mattress topper is to either add to the comfort that your mattress already provide or to address its limitations. It can add to the softness of your mattress, make you cozy and regulate your body temperature while you sleep.
Mattress toppers are an inexpensive way of extending the life of your mattress, if you do not have the budget for a new mattress. A good quality and the right kind of mattress topper can easily add 1-2 years to your mattress life.
A good mattress topper is more like a mini mattress in itself. It’s made up of a really thin layer of cushion which can be stacked up on top of a mattress to change the ways a mattress supports and feels on the back and neck. Mostly, Mattress toppers are typically made of foam, in order to offer a supportive and firm feel, or to give your existing mattress much more comfort from the top.
Foam mattress toppers can be made of memory foam or latex foam. Latex Foam mattress toppers offer offers slow bounce and great firmness, but can be a little pricier, while memory foam offers great support and durability, but can be quite stuffy and have a strong scent upon unboxing. Mattress toppers can also be made from feather, wool and other types of fibres.
Benefits Of A Mattress Topper
Many Mattress toppers offer customizable comfort without having to switch to a new mattress.
They offer great additional support, which is particularly beneficial to those with back and neck pain issues.
Mattress toppers also plays the role of extending life of a mattress by protecting it from sagging and staining.
Drawbacks Of A Mattress Topper
Foam inside the topper can make the bed more warm by insulating body heat.
Mattress toppers can be heavy and difficult to maneuver.
Mattress toppers are large, flat foam cushion, which aren’t usually directly attached your mattress. This means they can move around and detach really easily.
It can be difficult sometimes to clean a mattress topper.
Mattress toppers can also be expensive sometimes, prices upto hundreds of dollars. However, they are still usually a cheaper alternative to investing in a brand new mattress.
Which Is Right For You?
Mattress toppers and mattress pads are quite different in their own ways and serve two entirely different primary functions.
Mattress toppers are much better for those who are looking for a significant change in the support and feel of their mattress but don’t wish to invest in a brand new mattress. Mattress toppers are to add customizable support, whether for superior comfort and choice or for medical needs such as acid reflux and back pain. Toppers can also be useful to extend the life of your existing mattress or enhance the comfort of a mattress that’s past its best. However, they can be sometimes expensive, heavy, and difficult to slide around in bed.
By now it shouldn’t be a surprise to anyone to hear that sleep is important to your overall health. By giving yourself a decent night’s rest, you allow body functions and brain activities to take place that are vital for restoration and recuperation.
But although we all know that sleep is important, we are all guilty of not giving ourselves the rest we need from time to time. Teens, in particular, are known to stay up unnecessarily late only to have to drag themselves out of bed the next morning.
With examination season in full swing, we can’t underplay the importance of a good night’s rest
You might think this is just a natural part of being a teenager, but in truth the chronic sleeplessness many teens put themselves through can lead to serious consequences. A teen who hasn’t slept is a teen who is less capable of concentrating through the course of the day. And with exam season underway, now is the time to tackle this problem head on.
Sleep and teens, in figures
For teens, like any age group, sleep is a vital component of one’s overall well being. It’s as important as the water you drink and the food you eat, helping to keep you energized and manage your stress.
The biological sleep pattern shifts as you move from childhood to teenage years, meaning it’s natural to fall asleep later in the day. Unfortunately, this doesn’t necessarily correspond with school schedules, meaning many teenagers go sleep deprived for days at a time.
Teens need between 8 and 10 hours of sleep a night to function best. On average, only 15% of teens sleep for 8.5 hours or more on a school night.
Teenage sleep patterns are among the most irregular, with most teens taking advantage of the weekend to stay up late and sleep in late.
Teens are particularly susceptible to treatable sleep disorders like insomnia, sleep apnoea and restless leg syndrome.
Sleep, focus and exam success
Being sleep deprived can affect every aspect of a teenager’s life, from their physical appearance to their emotional well being. Lack of sleep can cause more frequent breakouts and acne cases in teenage skin, which in turn can increase levels of stress and anxiety.
Not only that, but sleep can have a direct impact on a teenager’s ability to learn, listen, concentrate and solve problems. It can even lower a teen’s ability to retain information that they’ve already learned, making them more forgetful. It is particularly important to consider these factors during exam season, when stress levels are high and expectations for focus, memory and work ethic are even higher.
Research has found that, when trying to teach people new skills or information, those who enjoy higher sleep quality are far better at retaining the knowledge. For teens currently revising, a good night’s sleep could mean the difference between a perfect and a passable score.
There are plenty of ways to improve sleep quality, most of which revolve around training the body to stick to a certain schedule – going to bed and waking up at roughly the same time every day. Encouraging your teens to avoid smartphone and laptop screens for at least an hour before bed might sound impossible, but it can significantly improve their chances of falling asleep at a reasonable time.
If your teen is suffering from poor sleep quality, the root of the problem could lie in their mattress. Slumberzone are proven to improve sleep length and quality, giving your teens the great start to the day they need to succeed. Test a Slumberzone Luxury Mattress today by finding your nearest retailer.
A stressful commute followed by long hours of work might be the foremost intriguing factor leading to sharp back pain that most of the office goers experience in New Zealand. Amidst many reasons that cause a backache, certain trigger pointers such as poor posture, bad diet, and excessive smoking can invariantly result in back pain.
While reasons due to physical and lifestyle measures may differ amongst individuals, the most commonly practiced 6 tips to win over back pain are:
1) The right pillow – Use a silk pillow for comfort and also to prevent wrinkles
2) Exercise – Stretching exercises for hands and legs.
3) Practice the right posture – Maintain an appropriate posture at work. Exercises identified with long-term on the seat can be maintained. Take a walk once in every half an hour.
4) Stomach – Do not rest your entire body on the stomach. It is advisable to sleep on the back
5) How to sleep well ? Best Mattress is the key – Choosing the right mattress can go an extra mile in avoiding backaches. The best mattress should provide staunch support for your back
6) Body weight and diet – Ensure you have a watch on the sort of diet and control your body weight likewise
Beat the back torment soul for the entire span of the day and here are some brisk ways of life adjustment that will spare you from an awful back agony day
Morning after you wake up
Scenario: Sorts of stretches to do when you wake up
Club hands together and raise your hands towards the course of the rooftop. Keep up the same position for a check of 30 seconds
Do the neck and shoulder stretch by moving them towards the right first and gradually to left
Lie on the back and move the knees towards the mid portion of your body. Glide towards the left half of your body. Do it for a total of 6 times
While you drive to the office
Scenario: Driving methods to diminish a backache
Sit up straight and the knees bowed over the hips. Keep the jaw pulled in while you drive
Think about putting as a little cushion at the back of your seat while you drive
In the event that you are driving for extended periods of time, change your seat positions to few inches front and back as needed
While you are at your office work area
Scenario: Seating postures to prevent back pain.
Try not to hunch while you work. Keep up an admissible position of a15 cms separation from the screen
Seats can be uncertain. Request the office administration to furnish you with a decent seat to replace the old one
Getting up from the seat to either go to the restroom or do some shoulder rolls would improve the blood flow in the body
When you are encountering low back pain, your first tendency might be to creep into bed. Until a couple of decades earlier, your specialist most likely would have instructed you to do precisely that. Come as what may, the tide has turned on our understanding of what is best to tackle back agony, and now the agreement is this: When you have back pain, you tend to avoid the bed.
Myth 1: “Standard” cure for back pain
Truth – Spine therapists from various field of medicine, for example, Osteopathic prescription, physical pharmaceutical, and surgery would frequently differ with this perspective. As per them, every spinal pain issue whether it is the spinal tumor, break or irritation request diverse strategies and must be dealt with holding specific to the therapeutic details.
Myth 2: Heat & Massage help relieve back pain
Truth – Warmth and back rub treatments are helpful just for a restricted time frame. They reduce the pain but its not a long lasting effect.
Myth 3:A firm mattress is the best!
Truth – Many people believe that sleeping on a stiff bed can decrease back pain. This is untrue. A medium-thickness sleeping mattress can alleviate backpain. The individuals who have utilized medium-firm bedding have thought that it was less demanding to get up in the morning.
Feeling troubled due to back pain? Slumberzone New Zealand has come with a unique solution. Slumberzone Luxury beds have 3 zone layer which provides a soft feel on the shoulders and feet. The middle layer supports your back and increases comfort for the head.`