TOP 8 SECRETS FOR THE BEST NIGHT’S SLEEP

What is a good night’s sleep?

For many of us, it’s an elusive treat on latex mattress.

But, what if there was a way to improve your odds of getting a good night’s sleep?

Try these top 10 secrets and that awesome organic sleep you deserve.

1 .Practice Relaxation Techniques Prior to Going to Bed

If you’re like many people, it doesn’t matter how tired you are, as soon as your head hits the pillow, your brain begins to churn over the tiniest bits of memories from your day. It’s as if your mind is suddenly wide awake and ready to process the finer details of your day – not exactly conducive to sleep.

Relaxation techniques, like meditation exercises, can help you clear your mind before you go to sleep, so that you are left to focus on having sweet dreams instead of rehashing your events from the day.

2 .Be Mindful of Your Diet

Believe it or not, what you eat and drink, hours before going to bed, can impact the quality and quantity of sleep you get. Keep these things in mind when planning your meals and eating, if a better night’s sleep is your goal.

  • Avoid heavy meals close to bedtime. Keep evening meals light, eating heavier meals earlier in the day.
  • Avoid foods that can cause you to experience heartburn or acid reflux. It’s best to avoid them altogether, especially within three hours before you plan to go to sleep.
  • Reduce your consumption of nicotine, caffeine, and alcohol in the evening hours, as these can all act as stimulants that disrupt sleep.

The key is to avoid foods that might weigh heavily upon your ability to get the quality sleep your body needs and deserves.

3 .Improve Your Sleep Hygiene

Despite its name, sleep hygiene does not indicate how clean you are when going to bed. Instead, it indicates the habits and practices you engage in during the last 30 minutes before going to bed.

Some activities act to stimulate and wake the brain while others set the stage for relaxation, calming, and soothing the brain. Choose the latter if you want to improve the quality of your sleep at night.

4 .Wear Socks to Bed

Sounds a little silly, right? How can socks affect the quality of your sleep? But, according to Huffington Post, slipping on a nice, comfortable pair of socks, when sliding into bed, can reduce the amount of time it takes you to fall asleep.

It makes sense when you think about it. If your feet are too cold, falling asleep can be difficult. Alternatively, you could consider adding an additional blanket to the foot of the bed to provide additional warmth for your feet. The National Sleep Foundation says you can even try placing a hot water bottle at your feet.

5 .Find the Perfect Mattress

While the qualities of the perfect mattress may differ, to some degree, from person to person, there are a few select qualities that all great mattresses offer, including mattresses that:

  • Provide adequate support
  • Allow proper airflow to the body
  • Deliver the perfect amount of comfort
  • Offer no harsh ingredients that might keep you up at night

Natural Latex mattresses are outstanding choices for providing the perfect blend of comfort, support, and airflow. Plus, you know you’re getting a product that is good for your family and the planet.

6 .Eliminate Light In Your Bedroom

You might have heard of using melatonin as an herbal supplement that aids in sleep. You may have even used it yourself in the past. What you may not know, is that your body produces melatonin on its own. It’s a hormone that regulates your sleep-wake cycles.

Having too much light from mobile devices, bright alarm clocks, nightlights, and even street lights outside your windows can interfere with the production of melatonin, making it difficult to fall asleep. It is best to unplug and unwind before you go to sleep each night.

7 .Keep a Sleep Schedule – Even on Days Off

Many people look forward to their weekends as an opportunity to get an extra hour or two of sleep. This isn’t good for your body, though, and it can throw your entire sleep routine off kilter. Staying up later on weekend nights, since you don’t “have to” get up as early the next morning, is also a bad idea.

Try to keep your sleep schedule, including a morning ritual and nighttime bedtime routine, as consistent as possible to avoid unnecessary interruptions.

8 .Exercise Earlier in the Day

Exercise can be one of the most important tools for helping you sleep at night – if you do it at the right time. Waiting until a couple of hours before bedtime could have an effect that is opposite of what you desire, revving you up instead of calming you down.

Try these Top 10 Secrets For The best Night’s Sleep, and see for yourself, how long it takes to have your best night’s sleep yet.

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LOOKING FOR BEST BEDS AND MATTRESS FOR BACK PAIN?

Learn how to find the best beds and mattress for a bad backache.

Are you trying to find best beds and mattress for back pain? One of the most complex and tough medical conditions to treat and cure are the ones related to chronic back pain.

You will find many people searching for the best mattress for back pain problems just to get a little relief.  While you take the expensive chiropractic medical treatments, having a good quality comfortable sleeping surface seems to help the most when it comes to reducing chronic back pain problems – also preventing it altogether.

While identifying the single best or most suited mattress remains a hot topic, opinion polls and sleep researchers have indicated that specific types are better than others when it comes to pain relief and back support.

Back Pain & Sleep routine: Take a look at these facts

These facts might surprise you on how much of an impact can this problem have on sleep:

  • Low back discomfort is the single leading cause of disability in human body worldwide. It’s one of the most common reasons for missed work. And up to 70% of us will experience it at some point during our lives, says the American Chiropractic Association.
  • Back Pain is a key factor that keeps many Kiwis from getting the quality sleep they need on daily basis. In fact, sleep disturbance is a top complaint among patients dealing with a joint problem or chronic back pain.
  • Those with a chronic back problem get around 43 fewer minutes of sleep per night, according to the National Sleep Council.

The good news is that you do have control over your sleep quality. If back discomfort is a regular issue, investing in the right kind of mattress is one step that can significantly improve the quality of the sleep as well as your well being when you are awake

What makes memory foam best for a bad back?

Traditional spring mattresses can get uncomfortable due to its flat and plank-like nature. The stiff springs can cause to lay uneven, whether you are back or side sleeper. Plan like straight surfaces, when it comes to a back position sleeper, it forces your spine to arch and the inner knee to be unsupported. This prevents the lower back area from decompressing and causes a lot of strains and pain.

Why does this happen? Let’s visualize this sleeping position. The upper shoulders and buttocks are the parts of the body that protrude the most; the heels of the foot as well. When you lay down on the mattress, the buttocks touch the surface of the mattress, then the shoulders and heels, all making the contact with the springs. Firmer beds might have a space gap between the lower back and the bed, inner knees barely is supported by the surface and the head falls backwards.

Choose a memory foam mattress that is made up of natural, plant-based materials to avoid overheating and harmful chemicals.

Looking for best beds and mattress in New Zealand?

In short, it really depends on what mattress brand you choose. If you have a specific memory foam mattress in mind that you’re thinking about buying, do fa air bit of research and find out what the memory foam is made of. Here’s a hint: If a mattress manufacturer uses safe, non toxic materials, they’re usually pretty open to talk about it, and it’s easy to find the information on their website.

Why  Foam Toppers Are a Great Option

By now, you’ve learned a little about why memory foam mattress are one the best sleep surfaces for back problems. So it might not come as much of a surprise to know that  memory foam toppers can also a great effective way to ease your discomfort of back pain.

Similar to memory foam mattress, memory foam toppers adjusts to your spinal cord’s natural curves. This helps your vertebrae area stay properly aligned to reduce joint twisting and muscle tension while sleeping. If you are sleeping on an old spring mattress, a memory foam surface that is little thicker will definitely go a long way making and old creaky bed more comfortable.

Like memory foam mattresses, memory foam toppers conform to your spinal cord natural curves. This can also reduce muscle tension and joint twisting while you sleep. If you’re sleeping on a traditional spring mattress, a thick memory foam surface will go a long way towards making an old, creaky bed more comfortably.

CHOOSING YOUR MATTRESS:

Here are some useful tips to help you in the election process before buying best beds and mattress for relieving back pain:

Firmness & Support – A good mattress should be firm enough to support the natural curvature of the body while sleeping. The mattress softens when you lie down, it bends and relaxes to support your body and spine which can keep it proper alignment to relieve the back pain issues. A good mattress also keeps the rest of your body in proper alignment, reducing the stress on hips and shoulders that may lead to chronic back pain.

Space – An average sleeper changes sleeping positions around 11-12 times per night. If you are sleeping next to your partner then we really recommend sleeping on a mattress that is big enough for 2 people to move comfortably around without feelin all cramped up

Bed – Sometimes, it’s not only the mattress. Having good foundation is the key, we recommend investing in a good quality bed that also provides your mattress with good support

It’s decision time!

After all the research and understanding the facts about the type of best beds and mattress for back pain, this will help your back stay comfortable, it’s time to make your pick based on your preferences and budget.

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Best Ways to Detox Your Bedroom and Sleep Healthy

Detoxing your bedroom is a process where you remove the things in your bedroom that are preventing the healthy night’s sleep you need and deserve.  A healthy night’s sleep routine will enhance your daily performance, boost your mental acuity, improve your immunity and maintain your overall happiness and well-being.

Here are five ways you can detox your king size beds  and entire bedroom, so that you can optimize your sleep for better health:

  1. Make Greener Bedding Choices

From your king size beds to your comforters and quilts, there are greener, less toxic options to bring into your bedroom. Many mattress and bedding options introduce toxins into the air in your bedroom.

The fire retardants materials in some mattresses alone contain polybrominated diphenyl ethers (PBDEs) that have been connected with damaged reproductive systems, behavioral changes, immune system impairments, skin irritation, thyroid and liver damage, diabetes, and nervous system problems.

You won’t find PBDEs or any other toxins in 100 percent natural latex mattresses, made with organic and natural materials and manufacturing processes. This means you can rest easy knowing you’re not introducing new toxins into the air you breathe, while sleeping, and that you’ve eliminated one huge contributing factor for poor air quality in your bedroom.

It goes beyond mattresses, though. Many bed sheets, comforters, quilts, duvets and other bedding products, also contain chemicals that permeate the air inside your bedroom. While you may only smell the chemicals during the first few nights of use (due to powerful off-gassing), they remain in the air long after their odors dissipate.

Sleeping on a mattress and bedding made of organic and natural materials can go a long way toward your goal of detoxing your bedroom.

  1. Bring Plants into Your Bedroom

Plants are excellent, natural tools for purifying the air inside your home. If your goal is to eliminate as many toxins from the air in your room as you can, the following plants make excellent choices:

  • Snake plant
  • Spider plant
  • Bamboo palms
  • Peace lilies
  • Rubber trees

If you would like to freshen the air in your bedroom or add a little fragrance, the best all-natural and non-toxic solutions involve bringing fragrant plants into your bedroom such as:

  • Lavender
  • Jasmine
  • Gardenias
  • Rosemary
  • Valerian

Keeping indoor plants in your bedroom can help to detox the air, while providing a pleasing fragrance and enhancing your mood levels. These are all excellent choices, just remember that with fragrant plants, a little bit will do the trick. Too many fragrant plants can be overpowering in small spaces.

3, Remove Visual Toxins from Your Bedroom

While most people focus on things like clutter, the truth is that electronics in the bedroom are every bit as toxic as other forms of visual clutter. Your bedroom should be for two dedicated purposes: intimacy and sleep. If the items in your room do not promote one or the other, you need to remove them.

This includes fitness machines, computers, televisions, mobile phones and countless other items that serve to distract rather than relax you at night.

Why is it so important to remove electronics? The primary reason is simple. Electronics can keep you up at night and rob you of precious sleep. Think about how much time you spend on your mobile phone at night before going to sleep. Just checking your email one last time can quickly become a two hour ordeal that prevents you from getting the restful sleep you need and deserve.

Also, studies reveal that our small electronic devices (cell phones, tablets or laptops) emit enough blue light to promote wakefulness and alter the brain, according to the National Sleep Foundation.

  1. Switch to Natural Cleaning Products

Eliminate all synthetic cleaning products and switch to green cleaning products made with natural ingredients and no harmful chemicals. There are plenty of convenient products on the market today that offer healthy cleaning for your entire home, as well as many products that you can make on your own.

The benefit of making your own cleaning products is that you can use a few simple ingredients and clean, knowing exactly what you’re introducing into your bedroom. You can make a variety of highly-effective and natural cleaning products with things you have in your home already, such as:

  • Baking soda
  • Essential Oils
  • Lemons
  • Salt
  • Vinegar

You can even turn to your spice cabinet for a variety of items that can freshen the air. That is, of course, if you aren’t already using the fresh flower and plant tip above, or if you want a little extra pop of fragrance.

  1. Wash Your Sheets More Often

Besides our partners, some of the things we sleep and cuddle up with nightly are skin cells, pollen, perspiration, bacteria and pet dander, if we allow fido on the bed. Yes, these are all things we’re cuddling in bed with us at night.

So, it goes without saying that our sheets must be washed frequently. How often? The general recommendation is that you wash your sheets at least once per week.

If you have problems sleeping or if you have allergies, consider increasing the frequency with which you change your sheets. This is also true if you or your partner has been ill, sweats excessively, or even if you prefer showering in the morning rather than before turning in at night.

There are plenty of simple things you can do that will help detox your bedroom and clear the air you breathe while sleeping. These five tips are excellent places to begin, so you can get the healthy sleep your body deserves.

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