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

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INSOMNIA: How it affects you and how to treat it

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

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

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

POOR HEALTH

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

MENTAL HEALTH DISORDERS

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

LEADS TO FORGETFULNESS

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

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

TREATING INSOMNIA

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

SLEEP HYGIENE

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

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

MEDICAL HELP

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

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

Take Care & Sleep Well 🙂

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

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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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5 common pre-sleep mistakes you must avoid | Slumberzone Sleep Guide

Our bedtime routines are often formed by the lifestyle we lead. Our activities while being awake can really affect our sleep cycle in a negative way. Slumberzone’s very own Dr Slumber researched common mistakes people do before sleeping those results in sleep problems.

Fix sleep problems with Slumberzone

Recall your pre- sleep routine. Are you guilty of these bad habits?

Caffeinated midnight snacking

Caffeine is a stimulant can block sleep neurotransmitters which can cause insomnia. Refined sugars can stress the organs in charge of hormone regulation – resulting in making you wake up in the night as your levels fluctuate.

Sleeping with pets

According to research, 62% of pet owners who shared their bed or bedroom with their pet experienced poor sleep quality. Veterinary scientists say sleeping with your pets increases the chances of contracting everything from harmful parasites to plagues.

Having a nightcap

Though alcohol does allow healthy people to fall asleep quicker, it reduces REM sleep – the phase of sleep associated with deep dreaming. Disruptions in REM sleep may cause daytime drowsiness. It can also ruin your sleep and give you severe headache.

Using technology before bed

75% of people use a Smartphone, laptop, tablet and gaming devices before going to bed. However, these gadgets emit blue light, which is said to delay the production of melatonin, the sleep inducing hormone.

Leaving the TV ON

39% of people watch TV to wind down for sleep. However, watching TV before bedtime will just make you to stay up later, harming the sleep cycle and leading to poor quality sleep. You can listen to the radio to help yourself fall asleep and get the TV out of the bedroom.

We hope that with a few simple changes to your pre bedtime routine you will lead a healthy lifestyle. Slumberzone beds and mattresses are always there to make you doze off in no time. At Slumberzone, we believe in encouraging people to live live a healthy sleep-work routine.

Sweet dreams from #Slumberzone!

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