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The First Night Effect: Difficulty sleeping while travelling

Posted on by lionel

Travelling can be exciting, whether it’s to an international destination or a road trip right here in South Africa. However, there’s one thing that can derail your travel plans: Lack of sleep. The First Night Effect is when you struggle to fall asleep in a new environment, usually the first day you arrive at a destination.

The First Night Effect is probably something you’ve experienced outside your home at least once: difficulty falling asleep, restless behaviour, and a lack of proper rest.  Luckily, you can take plenty of preventive measures to reduce potential issues down the (literal and metaphorical) road.

Mimic your usual sleep atmosphere to avoid First Night Effect

Scientists have discovered that the First Night Effect keeps our brains “half-awake” when we sleep in unfamiliar settings. Much like birds, it seems half of the brain remains awake to notice potential threats and dangers when in an unknown place.

Following this logic, one of the easiest ways to prevent the First Night Effect from taking place is to mimic your normal sleeping conditions as much as you can.

Small changes such as bringing your favourite pillow, carrying earplugs or white noise machines, or spraying a familiar scent on your pillow can help you sleep better. Sealy manufactures a range of pillows designed to help you sleep better. If your Sealy mattress can’t go with on holiday, at least your Sealy pillow can! Click here to view our range of pillows.

Identify possible anxiety sources

Stress and anxiety also play a huge role in sleep disturbances, and even the most experienced traveller can experience them regularly.

There is no universal solution to easing anxieties, so try to understand the root cause of your worries and see if there is some way to prepare better for that first night of holiday sleep. For example, if you stress about forgetting something during your vacation, prepare a checklist ahead of time.

Avoid stimulants

Consider avoiding caffeinated drinks at least six hours ahead of your expected sleeping time.

As mentioned before, the First Night Effect keeps half of your brain active during sleeping hours, so extra stimulants will pump up the energy in a brain already on overdrive.

Instead, rely on your pre-established energy to get your tasks and duties done and, before sleep, engage in relaxing activities such as meditation or box breathing. Make sure you’re not already in sleep deficit by investing in a good quality Sealy mattress for your home.

In almost every case, a poor quality, old or worn mattress is an overlooked factor in poor quality sleep. If you’ve been sinking into an old bed that’s lost its shape, there’s a good chance you’re lacking sleep even before you begin your travels. Sealy’s exclusive Posturepedic Technology™ mattresses are built strategically to help provide proper support for the entire body, comfort for a great night’s sleep and durability for peace of mind. Orthopedically correct mattress design fully supports the body while at the same time relieving pressure points, allowing the body to fully relax.

We have developed a Sealy guide to help you choose the best mattress for your needs. Click here to get started – simply answer a few questions about your sleep style and we will recommend a selection of Sealy beds that are a good match for you.

Consider a mattress topper

Unfortunately taking your Sealy mattress with you is out of the question, mattress toppers can offer the comfort you seek.

If you happen to stay in a hotel room with an uncomfortable mattress, the topper can provide additional firmness and structure that your body is already used to. (Although Sealy manufactures a wide and varied range of mattresses, we do not manufacture mattress toppers.)

Consult a sleep specialist

While the First Night Effect is a scientifically-proven event that can explain sleeping issues while away from home, sleep disorders are common and shouldn’t be ignored. If you are concerned about the quality of your sleep, consult a medical professional to discover the root cause of your sleep disturbances.

 

Is it normal to wake up tired?

Posted on by lionel

That groggy feeling when you wake up in the morning is probably sleep inertia, and it’s pretty normal. It can last for as little as 10 minutes or even up to an hour. However, if you wake up tired and your fatigue lasts throughout most of the day, it could be a sign that something else is going on.

For most adults, waking up tired is the norm. It’s a natural part of the transition out of sleep. This transition is called sleep inertia: that feeling of drowsiness, laziness and disorientation you experience just after waking up. The question is not how tired you feel when you just wake up, the real question is how much energy you have throughout your day.

Excessive Daytime Sleepiness (EDS)

If your sleep inertia lasts for much of your day, it could be a sign of Excessive Daytime Sleepiness (EDS). It’s normal to feel sleepy once in a while, especially if you have been sleeping less, but according to the Sleep Foundation it could be EDS if this happens every day for three months. If you have concerns about your sleep patterns and/or energy levels, consult a specialist for medical advice.

If you wake up tired, consider your sleep hygiene

Sleep hygiene refers to healthy habits that contribute to the quality of your sleep – and they usually start long before bedtime If you wake up tired, consider some of these tips:

  • Keep a consistent sleep routine by waking up and going to bed at the same time every night
  • Turn off electronic devices at least an hour before going to bed
  • Exercise regularly – but not more than an hour before bedtime
  • Limit the amount of caffeine you consume
  • Soak up some sunlight soon after waking up

Make your bedroom a sleep sanctuary

If you can’t sleep, turn your bedroom into a sleep sanctuary with luxurious linen, perfect pillows, black-out curtains and of course a good quality mattress. Look out for the following signs that your mattress could be culprit:

  • Your mattress is more than eight years old
  • Your mattress squeaks and there are lumps and pumps on the mattress
  • You have “taco bed” – when you seem to roll into the middle of the bed
  • You get better sleep when you crash on the couch or in your child’s bed
  • You wake up with aches and pains

If you think your mattress might be causing you to wake up tired, use our handy Mattress Selector tool to find the best Sealy for you. Simply answer a few questions about your sleep style, and we will make a recommendation. Click here to get started.

 

 

Choosing the best mattress for back pain

Posted on by lionel

Can a mattress cause back pain? Yes, the wrong mattress can cause or aggravate an aching back. The best mattress for back pain is orthopaedically designed to help your spine maintain a neutral position and prevent back soreness.

Lower back pain is so common that up to 30 to 40 percent of South Africans will experience this discomfort at some point in their lives. However, you don’t have to live with back pain. Lower back pain can be successfully treated with non-invasive methods, and in fact it might be as simple as investing in the best mattress for back pain.

Top signs that your mattress might be causing back pain

  • You back is sore right after waking up in the morning
  • You toss and turn all night
  • You have ‘taco bed’ – the middle of your bed is collapsing, and as a result your spine isn’t supported
  • Your mattress is older than seven to eight years
  • Your mattress is new – it sometimes takes a few weeks for your body to adjust to a new mattress

The best mattress for back pain

It is impossible to recommend a specific mattress for back pain because it is a highly personal choice and there are countless factors to consider. There is no single mattress type that provides comfort for all people with back pain. However, a soft mattress can sometimes cause back pain because the spine is not supported in a comfortable sleeping position. Conversely, a bed that is too hard puts pressure on the joints. Most sleep experts recommend a medium-firm orthopaedic mattress for back pain. (We are not medical experts and no part of this blog should be considered medical advice. It’s important to chat to a medical professional for advice.)

We have developed a Sealy guide to help you choose the best mattress for your needs. Click here to get started – simply answer a few questions about your sleep style and we will recommend a selection of Sealy beds that might be a good match for you.

The best mattress for back pain is designed by orthopedics

The best mattress allows for full support of the spine, and targets pressure relief. Mattresses with  Posturepedic Technology™ are designed by orthopedics to support every part of your body and offers the following benefits:

  • Pressure relieving comfort for undisturbed sleep: from ultra-plush to cushion firm, built with premium materials.
  • The support you need: deep-down orthopedically correct support with a superior edge support system.
  • A system where everything works together to give you the same great comfort and support for a long time: extra durability that repays your investment day after day.

Adjustable beds are a game changer when it comes to quality sleep. Sealy Posturematic Adjustable Base beds come with customised head and foot adjustment options, a dual massage function, a flashlight and an LCD Clock.

Tips for better sleep with back pain

  • Try sleep in a different position and use a pillow to support different body parts. If you’re a side sleeper, place a pillow between your knees. If you sleep on your back, place the pillow underneath your knees.
  • Try not to sleep on your stomach because this sleep position puts extra strain on your spine.
  • Make sure your pillow is at a comfortable height and not creating too much pressure on your neck. Your pillow should be placed under your head and neck, not your shoulders.

The benefits of sleeping naked

Posted on by lionel

If you struggle to sleep in hot weather, you might be tempted to strip down to your birthday suit. The good news is research has shown repeatedly that sleeping naked has a positive impact on everything from your reproductive health to your self-esteem.

We’ve done the research, and these are the reported benefits of sleeping naked:

Lose weight

When your body temperature is lower, you start to produce more brown fat. This is the good kind of fat because it burns blood sugar and stored white fat (the bad stuff). Brown fat helps to reduce your risk of obesity and diabetes.

Fall asleep faster

When your body is cooler, you fall asleep faster. A naked body is usually cooler, so this could be the answer if you’re struggling to sleep in the heat.

Vaginal health

Tight-fitting or sweaty underwear can increase your risk of a vaginal yeast infection. Sleeping without underwear helps get some air down there.

Male fertility

Studies have shown a link between lower sperm count and tight-fitting. Sleeping without underwear, or loose boxers, is optimal for sperm health.

Relationship booster

If you’re sleeping with a partner, sleeping naked could be a good bonding strategy. It might lead to greater closeness in your relationship.

Improved self-esteem

Being naked in general, whether it’s in your bed or elsewhere, usually helps you become more at ease with your body. When you love and accept your body the way it is, your self-esteem improves.

Better sleep quality

All of the above ultimately leads to better sleep quality. With better sleep quality, you begin to experience the Sealy Effect in your life:

  • Improved brain function as your brain forms new neuropathways while you sleep
  • Better relationships because you have better problem-solving skills, less irritability and improved stress management
  • Enhanced athletic performance with better speed, accuracy and reaction time
  • Stronger heart and lower chance of developing heart disease, diabetes, kidney malfunction, and stroke
  • Stronger immune system because when your body sleeps it produces cytokines, which help your body fight foreign particles or microbes

Sleep naked: Bedding more important than ever

If you sleep naked you will have to be more diligent about washing your sheets and other bedding regularly. We recommend at least every two weeks. Purchasing sheets that are not only durable but also make you feel comfortable is important. By sticking to cotton or cotton blends, you’ll still get an amazing sleep with this breathable, lightweight, soft and popular material. Sealy sheets are made from 100% cotton percale, with a minimum 200 thread count.

 

Sealy Mattress Selector: Choosing a new bed is easier than ever

Posted on by lionel

Choosing a new mattress can feel daunting. There are so many variables to consider – different comfort levels, most appropriate size, what material, and of course, price. The Sealy Mattress Selector helps take the guess work out of choosing a new mattress. Simply answer a few questions online and we will recommend the best mattress for your needs.

Considering you spend up to one third of your life sleeping and most mattresses usually last five to 10 years, it should be a decision made with careful consideration. At Sealy, we’re dedicated to helping our customers find their ultimate sleep companion in a Sealy bed. If it’s time to start shopping for a new bed, below are some of our top tips for helping you find the perfect mattress:

Research

Take some time to investigate the most popular sleep brands, checking out reviews and comments.

Know the different types of materials

It can seem pretty overwhelming trying to understand the different types of materials used to make beds.

  • Pocket sprung mattresses are made from layers of spring that provide support while offering even weight distribution. Some Sealy beds are made with individually wrapped springs, which help minimise partner disturbance.
  • Foam and memory foam mattresses mould to your body and have less transfer of movement.
  • Hybrid mattresses have a combination of both. The Sealy Hybrid Collection of gel memory foam mattresses offer the best of both worlds. The top half features either luxurious Coolsmart GEL Memory Foam or Dual-Flext Hybrid Foam layers with pressure reducing properties. The bottom half is made with conforming pocket spring support. Click here to find out more about the Sealy Hybrid Collection.

Plush, medium or firm

Plush mattresses are ultra soft and a good solution for people who sleep on their side. Medium comfort levels offer a lower level of softness than the plush, and is a good middle ground for people who don’t like their beds to be too soft or to firm. The firm comfort level is most rigid and is good for people who sleep on their front or back.

However, with that said, there is no hard rule around which mattresses suit specific sleep positions. It really comes down to personal preference, and it’s wise to test out different beds in-store if you’re not sure what comfort level you like best.

Shop online only if you know what you want

If you are sure of the comfort level and materials you like best, it is usually a safe option to shop online and have your bed delivered to your home. Shop in-store if you are unsure and you want to try lying down on the beds before making your purchase. Either way, take your time to make your decision, and always ask about the return policy.

Use the Sealy Mattress Selector as a guide

To help make your decision easier, the Sealy Mattress Selector helps us understand what’s most important to you when it comes to getting a good night’s sleep, and after analysing your answers, we provide a recommendation for a mattress based on your unique sleep profile. Click here to get started.

Make sure it’s #ClearlyASealy

When shopping for your new Sealy, it is safest to make sure you are purchasing your bed from an Authorised Sealy Retailer, and you receive an official invoice. Remember, our list of authorised retailers are on the Sealy website. Click here to view a list of Sealy retailers. If the store you’re shopping at isn’t on this list, contact us to check if that store is in fact authorised to sell Sealy mattresses.

If you visit different stores testing out the various Sealy beds, the specific models might not be an exact match. Sealy retailers choose their own bed names, so when you shop at different stores, the names will be different. Browse the Sealy website to view the full range from which retailers choose certain models to sell.

All Sealy mattresses come with a warranty, which will protect you in the unlikely event of a factory defect. Once you purchase your Sealy, visit our website to register your warranty. This is a good way to protect your investment. A warranty is your protection against defective workmanship – it is not a guarantee of product life or more important, of comfort life.

 

 

 

Researchers have identified the ‘sleep sweet spot’

Posted on by lionel

Cognitive decline is when a person begins to experience slight but noticeable changes to their mental functions such as memory and thinking skills. A recent study has revealed a ‘sleep sweet spot’ that helps to retain stable cognitive functioning.

Led by researchers at the Washington University School of Medicine in the United States, the study monitored the sleep of 100 older adults over a number of years. It found that those who slept six to eight ours were able to maintain stable cognitive functioning. This is the sleep sweet spot. (Read more about the study here.)

Those who slept fewer than six hours or longer than eight hours showed declining brain function. This suggests that it’s not necessarily about how much or how little you sleep, but rather the quality of your sleep.

Alzheimer’s contributes to a large percentage of dementia cases, and is the main cause of cognitive decline in adults. Poor sleep is a common symptom of the disease and is also known to speed up the decline.

The sleep sweet spot requires continual, quality sleep

The sweet spot for sleep is six to eight hours of uninterrupted sleep, where you are able to cycle through the various stages of sleep four to six times each night.

  • Stage 1– During the first stage of sleep, your body starts to relax. Bodily functions such as breathing and heartbeat slow down and your muscles relax and your brain waves begin to slow down.
  • Stage 2– This stage encompasses half of your sleep cycle. You fall into this stage of sleep more than any of the others. During this stage your body continues to relax, your brain waves are much slower with short periods of activity, your eye movements stop and your body temperature drops.
  • Stages 3 and 4– These stages are considered deep sleep stages.  This is where your body is in the deepest state of relaxation and brain waves are at their slowest.  At this stage, it’s hard to wake up, and you might not even wake up with loud noises. Your body stays in deep sleep the longest during the first few cycles.  As the night progresses the deep sleep cycle gets shorter.
  • Stage 5– This last stage is REM (Rapid Eye Movement) sleep.

Sleep stages 3 and 4 facilitate several processes in the body.  During these stages, the brain metabolises glucose which helps with memory and overall learning.  As you sleep, your brain forms new neuropathways, which helps with learning, remembering and problem-solving.  These are the other benefits of deep sleep:

  • Promotes growth and repair of tissues and bones
  • Cells regenerate
  • Strengthens the immune system
  • Increases blood supply to the muscles
  • Restores energy

Deep sleep is a vital part of your body and your brain healing itself

There are many things that can cause you not to fall into sleep stages 3 and 4.  One of the main contributors is your mattress. When your mattress is not comfortable, it’s difficult to fall into a deep sleep because your body can’t get comfortable enough to relax.  You may toss and turn which keeps your body alert.

If you are waking up tired all the time, even after getting the right amount of sleep, you might need to look at your mattress as the culprit.  A good mattress supports your body and allows it to relax and fall into a deep sleep. Use the Sealy mattress selector tool to help figure out the best mattress for your needs.

Below are some additional tips that will help you hit that sleep sweet spot, to get the sleep your body needs:

  • If your sleep is suffering, seek professional help as soon as possible. Please note that this article, and any information provided on the Sealy blog, is not intended to be a substitute for professional medical advice, diagnosis or treatment.
  • Be mindful of the media you consume, especially close to bedtime. Reading bad news might make you feel anxious, which will hinder your sleep.
  • Try get outside into the sunlight the first one or two hours after waking up. This helps to set your circadian rhythm.
  • Create a calming bedtime routine which you start at least 30 minutes before bedtime.
  • Stick to the same bedtime and waking up time. Your body, and your sleep, responds well to routine.
  • Try to clear your mind by journaling and meditating.
  • Fit exercise into your day but be careful not to exercise too close to bedtime.

 

Signs you probably need more sleep

Posted on by lionel

Even though it’s recommended to get seven to nine hours of sleep daily most adults only sleep six. Sleep is not only important to rest but it activates our immune system, which helps to fight viruses and bacteria, and helps build memory. Sleep deprivation is when you sleep for less hours than your body needs, which can cause a series of significant health problems. In this blog post, we highlight signs that you probably need more sleep.

You need more sleep if you struggle to get up in the morning

Most of us have experienced that situation where it feels difficult to get out of bed or even open our eyes. This is because we did not sleep the hours our body needs. If this happens on work days, it might be tempting to sleep longer on off days to catch up on lost sleep. However, this is not an effective way to rest our body since we create an irregular sleeping pattern that doesn’t help us to keep our hormones in balance.

You have trouble maintaining a healthy weight

Sleeping less increases our appetite, causing your body to crave an energy boost, and since it cannot get it from sleep it tries to get it from food. It is also demonstrated that sleep deprivation causes cravings for food high in carbs and fat.

Working out while feeling tired also limits performants and workouts don’t give you the same results.

It is difficult to concentrate and focus

Research has demonstrated that sleep deprivation leads to lower concentration and alertness. It is difficult for to pay attention and focus when you don’t get enough sleep, and you might get confused easily. This affects the ability to perform mind tasks, judge and make decisions.

Sleep deprivation also acts on our ability to learn since we cannot focus well and it gets more difficult to absorb new information. It is very common among college students to black out on the day of the exam because they have spent the whole night studying instead of sleeping.

Memory is impacted

Sleep is fundamental for consolidating memory, without the right hours of sleep it is difficult for the brain to take in new information and recall older information. There are three stages in creating a memory: acquisition, consolidation and recall. Acquisition and recall are actions that take place while we are awakened but scientists believe that consolidation happens when we sleep. This means that chronic sleep deprivation can be a cause of memory loss.

How to get better sleep

Sleep is fundamental for our well-being and overall health and it should be a priority for all of us. Below are some tips on how to get a good night’s sleep:

  • Stick to a sleeping schedule. keep the same sleeping hours during the week but also at the weekends.
  • Create a peaceful sleep environment, keeping your room cool, dark and quiet if possible.
  • Establish a calming bedtime routine that includes activities such as reading a book, taking a bath, or meditating.
  • Don’t underestimate the impact of a comfortable mattress. Many people toss and turn throughout the night, wake up with aches and pains and feeling tired, and fail to consider that the mattress might be the source of the problem. Answer this quick Sealy quiz to discover the best mattress for you: Find the perfect Sealy.
  • Invest in a good pillow. Read our blog post: Could a new pillow help me sleep better?

Taking care of the quality of our sleep can make a huge difference to your health and improve your mood and performance. Just like everything else, sleeping the right amount of hours is a habit that might take a little bit of effort to implement but we can immediately notice the benefits of this change.

 

 

 

How to minimise partner disturbance

Posted on by lionel

Partner Disturbance. This is a concept sleep scientists puzzled over for a long time – how to make sure the person you share a bed with doesn’t interrupt your sleep with their night-time antics. At Sealy, we have a few solutions for you. Keep reading to find out more.

What is partner disturbance?

If both you and your partner sleep well and move normally during sleep, it’s unlikely that movement will wake you. However, if your or your partner are uncomfortable then there can be excessive movement which can cause partner disturbance. Some of the most common causes of excessive movement during sleep are:

  • Tossing and turning because of an uncomfortable mattress or body pains
  • Back aches and pain
  • Breathing issues
  • Temperature too hot or too cold
  • Poor mattress design

There could be many other factors contributing to partner disturbance, such as snoring or even differing schedules (one person wakes or goes to sleep much later than the other). Selecting the right mattress is one of the best things you can do to improve your sleep.

Mattresses with Pocket-Spring Technology

Mattresses with multi-zone pocket springs are a good choice to eliminate partner disturbance. The springs are individually wrapped and not linked, which minimises movement across the mattress when your partner moves. Each spring has individual freedom of movement, and each pocket spring conforms to the shape of your body.

Most Sealy ranges feature a pocket-spring option. The Sealy la différence mattress range features the PostureTech PRO encased Coil-in-Coil inner spring system which adapts constantly and subtly to your weight and body shape as you move in your sleep. While this doesn’t eliminate partner disturbance, it does minimise it greatly. Click here to find out more about the la différence mattress range.

Invest in two separate mattresses

Another way to minimise partner disturbance is to invest in two different mattresse and put them together. This is a popular option for customer’s who purchase Sealy Posturematic adjustable beds. This range considers that everybody is unique and has different sleeping positions.

The Sealy Posturematic Adjustable Power Base comes with a wireless remote, the option to programme custom positions as well as pre-set TV and zero-gravity positions. Other features of this world-class bed include a powerlift motor with a 270kg lifting capacity, LCD clock, alarm function, flashlight, indirect lighting, free-fall design safety feature, and a dual, variable-intensity massage function.

A big enough mattress

A bigger bed will also minimise partner disturbance. If your room is big enough, a king size bed would give you the space to move around freely with a smaller chance of waking disturbing your partner.

Below are mattress measurements for different Sealy beds:

  • Single – 915mm x 1880mm
  • Three Quarter – 1070mm x 1880mm
  • Double – 1370mm x 1880mm
  • Queen – 1520mm x 1880mm
  • King – 1830mm x 1880mm
  • Extra length (2000mm) is available on request

Find the perfect Sealy mattress

Choosing the right mattress could mean the difference between waking up feeling exhausted with body aches, or totally refreshed and ready to conquer the challenges of the day ahead. A good mattress should last at least eight years, so think about this as an investment in your health and take the time to find the right mattress.

To help make your decision easier, we’ve developed a Mattress Selector to discover what’s most important to you when it comes to getting a good night’s sleep and provide a recommendation for a mattress based on your unique sleep profile. You simply answer a few questions about your sleep habits, and we then recommend a selection of Sealy’s that best suit your needs. Click here to get started with the Sealy Mattress Selector.

 

 

What alcohol REALLY does to your sleep

Posted on by lionel

We’re heading into braai season and party time, which usually includes a few alcoholic beverages. One or two drinks with friends might help take the edge off, but did you know it also messes with your sleep? In this blog post we explore the relationship between sleep and alcohol.

Sleep and alcohol: You fall asleep faster

Because alcohol is a depressant, it makes you fall asleep faster. It encourages the production of a brain chemical called adenosine, which helps you fall asleep quicker, however your sleep is interrupted as those chemicals wear off.

Sleep and alcohol: You never quite get into REM sleep

For the first half of the night, you might experience deep sleep. But this means you skip that lighter REM stage of sleep, which helps process emotion and memory. As the alcohol starts to wear off, your sleep becomes much lighter and less restful. Finnish researchers found in a 2018 study that moderate alcohol intake (two drinks per day for men and one for women) reduced sleep quality by a whopping 24%. Heavy alcohol intake reduced sleep quality by nearly 40%.

Sleep and alcohol: Your body becomes dehydrated

Alcohol is a diuretic, acting on the kidneys to make you urinate more fluid than you take in – which could lead to a restless night. Going to bed even slightly dehydrated can also lead to disruptive snoring due to a drier mouth. Alternating alcoholic drinks with water can help to balance out these effects and help limit the number of units you consume, meaning you will have a much more restful night’s sleep.

Sleep and alcohol: You might get night sweats

Night sweats are common when people drink alcohol in the evening. Alcohol affects the nervous system and how the body regulates and senses body temperature. People might sweat more after drinking if they have alcohol intolerance and especially if they’re experiencing alcohol withdrawal.

Protect your Sealy mattress from damage caused by night sweats and other bodily fluids with a Sealy mattress protector. We have three fully-elasticised mattress protectors to choose from. Click here to find out more.

Sleep and alcohol: Protect your sleep when you drink

If you plan to drink on your next night out, take these steps to protect your sleep:

  • Stop drinking at least three hours before you plan to sleep
  • Drink a glass of water between each alcoholic beverage and a few glasses of water before going to bed
  • Don’t drink alcohol if you are also taking sleeping pills

Healthy breakfast ideas for hot mornings

Posted on by lionel

We grew up hearing that breakfast is the most important meal of the day and even though many people might disagree with that opinion, eating a healthy breakfast undoubtedly has a lot of benefits. One of the main benefits is it might help you sleep better.

It is the meal that wakes up our metabolism and fuels our body with the necessary energy we need to start the day. If you begin your morning with a donut you will crave sugar for the rest of the day. On the other hand, if you skip breakfast it is very probable to overeat later on. That’s why a healthy and balanced breakfast will provide you with all the calories and nutrients your body needs to release energy and your mind to function properly.

The connection between sleep and breakfast

Breakfast kick starts your metabolism for the day, and it also helps set your body’s biological clock. Eating breakfast at the same time every morning sends a signal to your brain that it’s time to wake up. It also means your body will secrete less stress hormones throughout the day, and that translates into a calmer sleep once it’s time to hit the pillow at night.

If you love eating your breakfast in bed, then the Sealy Posturematic Adjustable Power Base is your perfect bed. Using the bed’s remote control, you can easily adjust the bed so you can sit comfortably while enjoying your delicious breakfast. Click here to find out more about Sealy adjustable beds.

Three healthy breakfast options

  • Banana Chocolate Chia Pudding

Chia puddings are so versatile and easy to make, you can prepare them in bulk and top them with different fruits so that you don’t get bored of eating the same thing every morning.

Ingredients:

  • 2 tablespoons of chia seeds
  • ½ cup of normal or plant based milk
  • ½ banana
  • 1 honey
  • 1 tablespoon of unsweetened cocoa powder

To make the banana chocolate chia pudding, start by adding the chia, the cocoa powder and the honey to the milk and mixing it well. Make sure there are no clumps of chia or cocoa powder and put it in the fridge for at least half an hour. You can also prepare it the night before and leave it overnight if you are in a rush. The chia will absorb the milk and the sweetness of the honey and it will turn into a chocolate pudding.

When you serve, cut the banana into slices and use it as a topping, you can also drizzle a little extra honey.

  • Avocado & Turkey Breakfast Wrap

This is a tasty and fresh breakfast option that you can either have at home or pack for work or school. It is quick, simple and very nutritious. Avocado is an excellent source of healthy fats and fiber, spinach is rich in nutrients including Vitamin C and Vitamin A and the smoked turkey will give you the right amount of protein to keep you satiated and energised until lunchtime. (If turkey is not available, you can easily replace it with another cold meat, or simply go without meat.)

Ingredients:

  • 1 flour tortilla
  • baby spinach leaves
  • 2 slices of smoked turkey (or another meat option)
  • ¼ of an avocado
  • ¼ cocumber
  • ½ lemon
  • olive oil, salt and pepper

To make the Avocado and Turkey Breakfast Wrap you start by mashing the avocado, adding a teaspoon of olive oil, a teaspoon of squeezed lemon, salt and pepper to taste and mixing it all together. Spread your avocado to the tortilla and add the slices of turkey, the slices of cucumber and after all your spinach leaves. Wrap your tortilla and you are good to go.

  • Apple cinnamon overnight oats:

Overnight oats are very healthy and the best summer alternative to the typical oat porridge. Oatmeals are rich in fiber and protein while depending on the fruits and nuts you will choose to top them you get different macro and micronutrients like vitamins and minerals.

Ingredients:

  • ½ cup of rolled oats
  • ½ cup of normal or plant based milk
  • ¼ tablespoon of cinnamon
  • 1 tablespoon of honey
  • ½ apple
  • almonds or walnuts (optional)

To prepare this breakfast recipe, start by adding your rolled oats, cinnamon and honey to your milk. Almond milk is perfect for this recipe but feel free to choose the milk of your preference. Prepare this mixture the night before and leave it in your fridge.

Before serving your oats, cut half an apple into small pieces, add it on top and sprinkle a little bit of cinnamon and a little bit of honey. If you want your apple to be caramelized and soft pop it for a minute into the microwave. Even though it is microwaved it literally looks like a baked apple.

Be motivated and eat a healthy breakfast

With simple recipes like these, eating a healthy breakfast can be an effortless habit, however, just like any other habit you need consistency to incorporate it in your routine. Start your day by nourishing yourself and quickly you will realise all the amazing health benefits you get by just eating a nutritious breakfast.

 

 

 

 

 

 

 

 

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