better sleep Archives - Page 2 of 3 - Sealy

Tag: better sleep

Healthy sleep, healthy growth with the new Sealy Singles range

Posted on by lionel

Sleep is fundamental to everyone’s health and happiness. And none more so than children. It has a huge impact on health, behaviour, happiness and mental development. The new Sealy Singles range enables children to get the quality sleep they need for healthy physical and mental development.

A good quality mattress can help prevent the development of scoliosis, kyphosis and spinal curvature. The Sealy team has developed beds made with the best criteria for optimal sleep, thanks to constant research and development, as well as collaboration and studies with orthopaedic surgeons all over the world.

When choosing a mattress for your child, take into account factors such as the filling, durability, and the use of hypo-allergenic materials.

Top features of the new Sealy Singles range:

  • Allergen ProtectTM – This material protects the mattress from common household allergies for a fresher sleep experience.
  • Zone Support – A high density foam area provides support in the centre-third of the mattress (the middle), providing additional support to the heaviest part of the body. This feature is particularly important for older (and taller) children.
  • Pressure Relieving Foams – StayTrueTM comfort layers make up the foundation of the mattress’ comfort layers, providing additional support for growing bones.
  • Sealy Exclusive Double Offset Spring System – Originally designed by orthopaedic doctors, these springs are especially designed so that each spring operates independently of the other.
  • Sealy Singles are available in Medium, Firm and Plush comfort options

Click here to find out more about our range for children.

Protect your Sealy Singles mattress

Be sure to protect your child’s new bed with a Sealy mattress protector, fitted with a fully elasticised 4-way stretch skirt. This means it will fit easily and securely over your mattress, keeping fresh, clean and healthy for longer.

A Proudly South African product

When you invest in a Sealy Single mattress, you know that it is it is hand crafted to precision in Sealy factories right here in South Africa and is made with locally-sourced steel and other materials, as well as timber from sustainable local plantations.

Getting a good night’s sleep – the Sealy Effect – is essential for your child’s growth and development, and a comfortable bed can make all the difference. And let’s not forget, if your child sleeps well, so do you!

Revolutionise your life with the Sealy Effect

Posted on by lionel

Good sleep can improve the quality of your life because it has a ripple effect on almost every area of your life. This ripple effect is what we call the Sealy Effect, and it explains how sleep can impact your health, productivity and relationships.

We spend one-third of our lives sleeping, and having the right mattress is crucial to getting a good night’s sleep, and ultimately being the healthier, more productive person, you want to be. Sealy mattresses are built with an interconnected spring system topped with foam and comfort layers that support the ideal sleeping posture – meaning the body is in its natural position to fully relieve muscular tension. Sealy Posturepedic supports your life by providing undisturbed sleep, which translates into the Sealy Effect.

The Sealy Effect: Improved brain function

Sleep is important for your brain because it rests while you sleep and prepares for the next day. As you sleep, your brain forms new neuropathways, which helps with learning, remembering and problem-solving. With the Sealy Effect, you can easily focus on tasks and find solutions. This is why the Better Sleep Council says sleep is key to your professional success. Get your 40 winks and your co-workers will love you!

The Sealy Effect: Better relationships

When you get enough good quality sleep, your brain has time to organise and process your emotions. The Sealy Effect means better problem-solving skills, less irritability and better stress management.

The Sealy Effect: Athletic achievement

Sleep has been shown to enhance athletic performance because it improves speed, accuracy and reaction time. Give your body the Sealy Effect if you’re looking for some physical gains.

The Sealy Effect: Stronger heart

When you sleep, your body goes through a healing process, which includes the repair of your heart and blood vessels. When you don’t get enough sleep, you are at a higher risk for heart disease, diabetes, kidney malfunction, and stroke.

The Sealy Effect: Maintain a healthy weight

Sleep also keeps your hormones balanced. When you’re sleep deprvied, your hunger hormones are out of balance and you eat more because you feel hungry. With the Sealy Effect, you have enough energy and motivation to do that exercise class and make healthier food choices.

The Sealy Effect: Emotional wellbeing

The relationship between sleep and depression is deeper than you think, says the Better Sleep Council. Sleep plays an important role in looking after your mental health, because it aids in the production of serotonin. If you are getting enough sleep, between seven and nine hours each night, your body will be better equipped to help you recalibrate after a bad day, improve your outlook on life and be better prepared to meet challenges. This is the Sealy Effect in your life.

The Sealy Effect: Stronger immune system

According to the Better Sleep Council, healthy sleep is essential to produce specialised immune substances called cytokines. These cytokines are highly essential to activate inflammatory reaction whenever any foreign particles or microbes enter our body. With the Sealy Effect, your immune system will be stronger.

One of the most important factors for sleep quality: Your mattress

Now that you know how the Sealy Effect could change your life, how do you know if you need a new mattress?  Typically, mattresses last between five and 10 years.

You may need a new mattress if:

  • You’re tired all the time
  • You toss and turn all night
  • Your current mattress is sagging
  • You can’t get comfortable on your mattress
  • It’s just as easy to fall asleep on the sofa or floor as it is the bed

Here are some tips for choosing the right mattress:

  • Your body should be distributed evenly across the sleeping surface
  • While laying down, your body should be well supported across the shoulders, hips, back, and ribs
  • Your spine should be aligned in a neutral position with the rest of your body
  • Type of mattress (memory foam, gel, spring coil, pillow-top, etc.)

Sealy has a wide range of mattresses to suit your sleep position, personal preference and budget. Whether you are looking for pressure relief for your shoulders or hips, support for your lower back or are simply wanting to wake up feeling better, you will find your answer in a Sealy Posturepedic bed.

Sealy Posturepedic supports your life by providing undisturbed sleep: from ultra-plush to cushion firm, built with premium materials, and handcrafted right here in South Africa. The next time you’re looking for a bed that offers you full body comfort, be sure to ask for Sealy by name.

Is it bad to sleep with earphones? We break it down for you

Posted on by lionel

By now you know we’re passionate about sleep. And we understand that sometimes it takes more than a (really) comfortable Sealy mattress to help you get those zzzzz’s. Nowadays, many people choose to fall asleep with earphones in, listening to music, a podcast or a guided meditation. The problem is most earphones are not designed for sleeping with.

If you regularly fall asleep with earphones in, you will find this blog post useful as we highlight the pros and cons. Let’s start with the benefits.

The pros of sleeping with earphones

  • Better relaxation. Listening to the right kind of music will help your body relax and slow your heart rate down, helping you to fall into a deep sleep.
  • More feel-good chemicals. Listening to music encourages your brain to release dopamine, a happy hormone that helps you sleep more easily.
  • Drown out external noise. Listening to music helps block out external noise from noisy urban environments, loud neighbours or a snoring paratner.

The cons of sleeping with earphones

  • Listening at a high volume, and keeping earphones plugged in, exerts pressure inside your ears and could result in long-term damage.
  • Earphones will block the air circulation around your ear, which could result in a build up of ear wax. If it is left to build up over a long period, it would have to be removed by a professional and even then, it might cause damage to your ears.
  • If your ear canal becomes irritated, you could develop conditions called Otitis Externa or Necrosis. The ear canal connects the outer ear to the eardrum, and if the skin in the ear canal gets irritated or begins to wear out, it’s easier for fluid to get into the ear and you are at a greater risk of having ear infections.
  • It’s helpful to block out external noises, but sometimes that can be dangerous too. You might not hear emergency signals, like a smoke alarm, or other dangers in your home.

Choosing the best earphones for sleep

Headphones or earphones with wires are a strangulation risk. Rather invest in Bluetooth earphones. Select earphones that come with multiple ear pieces so you can choose the ear piece that fits most comfortably in your ear. There are multiple earphones on the market, designed specifically for sleep – like SleepPhones Wireless, where the earphones are fitted inside a comfy headband that makes it easier and more comfortable to listen to music while sleeping.

Choosing the best mattress for your child

Posted on by lionel

When your child is ready to transition from cot to bed, it’s time to start thinking about the best mattress to buy. A good quality mattress can promote brain development and physical growth from a great night’s sleep.

Initially, you might be able to convert your cot to a toddler bed, or you might buy a small toddler bed. However, when you consider that children between the ages 2 and 6 grown an average of 7cm per year, it might be more economical to buy a single, three-quarter or double sized bed upfront, giving your child space to grow into. Parents are sometimes tempted to use a hand-me-down bed for their growing child. In these tough economic times, it might be the only option. But if possible, rather invest in a new mattress specifically designed to support the growth of your child.

The Sealy guide for choosing the best mattress for your child

Choosing this mattress doesn’t need to be challenging, but it is important to make careful considerations. It’s best to do your research first to ensure you choose the right mattress. After all, if your child is sleeping well throughout the night, so are you!

After a full day of activity, children need sufficient rest at night so they can start the new day well rested. The best mattress for your child will:

  • Cushion their developing bodies
  • Keep the spine and bones aligned (an especially important thing to bear in mind concerning your child’s growth)
  • Provide a soothing level of comfort to help with relaxation
  • Reduce rolling and fidgeting, allowing your child to sleep more soundly
  • Be made with a breathable, easy-to-clean fabric ensure good air circulation, keeping the body temperature well regulated. This will help encourage deep sleep cycles that are necessary for better health and development

Choose a Sealy mattress to support your child

Sealy mattresses are orthopedically developed with exclusive Posturepedic Technology™, an interconnected spring system topped with foam and comfort layers, that will support your child’s ideal sleeping posture. Sealy Posturepedic Technology™ targets the heaviest part of the body, with reinforced support where your child needs it most.

Protect your investment with a Sealy mattress protector

Even if your child is toilet-trained, accidents may happen overnight, so the mattress you choose should be made with an easy-to-clean fabric. Even then, it’s advisable to cover the bed with a waterproof mattress protector. Sealy Posturepedic mattress protectors are manufactured with a fully elasticised 4-way stretch skirt, ensuring a secure fit to protect your mattress and prolong the life of your investment in your child’s sleep.

Our top tips for transitioning to the big bed

Now that you have found the perfect bed for your child, you need to get them in the bed. This can sometimes be challenging. Here are a few tips to get your child into the new bed.

  • Be patient. It may take a few days for your child to get used to their new sleep environment.
  • If you are worried about your child falling off the bed, install a rail guard or try placing a rolled-up towel between the mattress and base side edge. You can also put extra pillows and blankets on the floor next to the bed to cushion a fall.
  • New bedding. You’re probably already going to get new bedding for the bed, but get your child involved by letting them choose their big-kid duvet.
  • Introduce it early. Help them understand and anticipate the change.

Your child will need a quality mattress when transitioning to the big-kid bed. Choose the right mattress for your child’s needs and avoid using old mattresses. A good quality mattress can promote brain development and physical growth from a great night’s sleep.

 

 

Sleep Awareness Month: Healthy sleep, healthy life

Posted on by lionel

For Sleep Awareness Month, we ask this question: did you know that quality sleep is an important part of our daily routine is as essential to survival as food and water? Most of us have watched at least one war or terrorism movie or series where denying sleep is a form of torture.

It’s a pretty intense form of torture when you consider that sleep deficiency alters neuro-cognitive process, and we may experience symptoms such as irritability, poor decision making, low problem-solving skills, depression, loss of memory and more.

On a positive note, studies have shown that sleep helps in improving our learning and problem-solving skills. This World Sleep Awareness Month, Sibasish Dey, Head, Medical Affairs, Asia and Latin America, ResMed, encourages us to relook at our sleep schedules, maintain a healthy circadian rhythm and also increase conversations around the need for a healthy sleep hygiene.

Below, the sleep expert examines our sleep culture:

Why are we sleep deprived?

Our hectic lifestyles and long erratic working hours are some barriers to a good sleep cycle. Also, habits such as too much screen time, lack of physical activity, drinking caffeine before bedtime and low exposure to sunlight may disrupt our sleep cycle.

Underlying sleep disorders also contribute to poor sleep. Obstructive sleep apnoea (OSA), a form of sleep disordered breathing, is a common sleep disorder. OSA is caused when your neck muscles relax while sleeping, causing you to stop breathing for a moment. This can lead to repeated micro-awakening during sleep – which means you seldom get a good quality, deep sleep.

What are the consequences of a disordered sleep cycle?

Long periods of sleep loss and sleep disorders have been linked to cardio-metabolic diseases, obesity, impaired immunity, etc.

OSA impairs glucose metabolism and promotes weight gain, which puts us at the risk of type 2 diabetes mellitus. Individuals with OSA are at a higher risk of stroke and irregular heartbeats.

Few studies have also linked impaired sleep with the risk of cancer. Research at Stanford university has confirmed that sleep deprivation alters the balance of two hormones: cortisol, and melatonin. Cortisol helps to regulate the immune system, and melatonin helps to fight tumour growth and promote DNA repair.

If you experience symptoms such as morning headaches, excessive daytime sleepiness, snoring, breathing pauses during sleep, and/or unexplained fatigue, it is important to seek help from your GP or a sleep specialist.

With the advent of digital technologies, sleep diagnosis is easily accessible in our bedrooms. Battling sleep issues with easy remedies and treatments is the first step we can take to manage the global problem of sleep deficiency.

This Sleep Awareness Month, focus on sleeping better

If you are experiencing sleep deprivation, you may need to look at making minor or significant life changes, especially when it comes to stress levels.

It is important to be in sync with our body’s natural sleep-wake cycle. Ideally, we should set aside six to eight hours for regular sleep and try to sleep and wake up at the same time every day. Exercise and exposure to sunlight are also important for good sleep. Pre-sleep activities such taking a warm bath and meditation also help us sleep better.

An uncomfortable mattress could also negatively impact your sleep, so it’s important to assess whether or not your body is adequately supported and if your bones are properly aligned while you’re sleeping. If your mattress is uncomfortable, you will have difficulty falling asleep and staying asleep and when you wake up, you might experience pain and body aches.

It’s not uncommon for people to sleep on a mattress past its expiration date or to have a low-quality mattress to begin with. This can have detrimental consequences on your sleep quality, so look for a mattress manufacturer with technology that focuses on orthopaedically correct support.

Through constant research and development, and collaboration and studies with orthopaedic surgeons all over the world, the Sealy team has established the best ‘criteria’ for optimal sleep. Building upon the recommendations of these world class orthopaedic surgeons, Sealy constructs mattresses with unique spring systems for body support, topped with foam and comfort layers with pressure relieving properties – meaning the body is in its natural position to fully relieve muscular tension. This is known today as Sealy’s exclusive Posturepedic Technology™, which targets the heaviest part of your body, with reinforced support where you need it most. Only Sealy with exclusive Posturepedic Technology™ mattresses give you deep-down push back support for exceptional all-over comfort.

Sealy Posturepedic Technology™ supports your sleep by providing:

  • Pressure relieving comfort for undisturbed sleep: from Ultra-Plush to Extra-Firm, built with premium materials.
  • The support you need: deep-down orthopedically correct push-back spring system, surrounded 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.

The Sealy Posturepedic Range features unique patented spring systems and high-quality luxury layers and fillings to provide a healthy night’s sleep.

 

 

 

Good news: Your afternoon nap is Mother Nature Approved!

Posted on by lionel

That 3pm slump is part of the human experience. The need to sleep corresponds to your circadian rhythm and it’s normal to feel tired about six to eight hours after you wake up. What we’re happy to tell you is that in most cases, that afternoon nap is Mother Nature Approved!

What is the circadian rhythm?

Your circadian rhythm is your body’s natural physical, mental and behavioural changes over 24 hours which help to regulate your sleep-wake cycle. During the day, light exposure helps your body stay alert. At night-time, your body starts to produce the sleep hormone, melatonin, which helps you sleep.

When your circadian rhythm reaches a low point of alertness in the afternoon, an afternoon nap could help restore alertness and mental effectiveness.

 Our top tips for a good afternoon nap

  • Plan the timing of your nap

If you plan your nap for the time when your body is naturally sleepy, you’ll be able to fall asleep quicker. Many studies say siestas between 1pm and 4pm are most effective.

  • Not too long, not too short

The ideal length for an afternoon nap is between 20 and 30 minutes. In fact, a NASA study of long-haul pilots found that the optimal length for a sneaky day-time snooze is 25.8 minutes. Don’t sleep too long or too late in the day.

  • Set an alarm

Decide on how long you want to nap for, and set your alarm to wake up, giving yourself an extra five minutes for falling asleep. Setting an alarm will help you relax knowing that you won’t oversleep.

  • Find your sweet spot

Prepare your environment for ultimate relaxation. Ideally your napping environment should be dark, quiet and cool. This is where Sealy should be top of mind. If your mattress is old and uncomfortable, you will spend precious time tossing and turning, trying to fall asleep. If you’re as serious about sleep comfort as we are, browse the Sealy range on our website. You’ll be excited to find out about some of our latest advances in sleep technology! Click here to find your next mattress.

  • Listen to your body

Unfortunately, afternoon napping is not for everyone. If you are having difficulty sleeping at night, you might want to skip the afternoon nap.

 

 

New study: The full moon can impact sleep patterns

Posted on by lionel

It looks like there is some truth behind those old myths about the moon and how they impact human behaviour. A new study published in Science Advances found that people tend to sleep for shorter periods during the days leading up to a full moon.

Published in late January 2021, the Moonstruck Sleep Study shows how sleep cycles seem to change with the lunar cycle. Researchers at the University of Washington, led by biology professor Horacio de la Iglesia, measured the sleep cycle of 562 people as the moon progressed through one whole cycle (29.5 days). Some participants were studies for two moon cycles.

Sleep cycles and the full moon

The team studied city-dwelling college students in Seattle and Washington, as well as people living in indigenous communities in northern Argentina. The different environments would help to assess whether a person’s access to artificial light might impact sleep patterns. The team found that while the connection between sleep cycles and the full moon are more obvious in areas without electricity access, the connection was still present in areas with electricity.

The study showed that, irrespective of ethnic and socio-cultural backgrounds, people had the latest bedtimes (on average 30 minutes later than usual) and least amount of sleep (52 minutes less) during the three to five days before a full moon.

During the three to five days before a full moon, there is more light in the sky as the moon gets bigger. The researchers believe that the changes to our sleep could be an evolutionary adaptation, from a time when our ancestors would take advantage of this natural source of evening light.

THE UNSURPASSED LUXURY OF la différence

If you’re passionate about sleep, regardless of the stages of the lunar cycle, we would like to introduce you to our stunning la différence beds. To sleep in a luxury la différence bed is an experience both sensuous and essential to achieving truly healthy sleep. la différence takes beauty sleep to a whole new level, and is available in Luxury and Luxury Pillow, each designed to provide indulgent comfort and support for years to come.

Click here to find out more about la différence.

Are you tired but can’t sleep because of partner disturbance?

Posted on by lionel

Is your partner’s night-time behaviour keeping you up at night? Tossing and turning, snoring, frequently waking up and even mismatched bedtimes could result in you waking up several times a night. If you feel tired but can’t sleep because of these night-time disturbance’s, continue reading because we have some tips that might help.

Recurring sleep disturbance is one of the most common complaints of couples who share a bed, with women being the most frequently disturbed. These four tips will help combat those disruptive nights:

  • Buy a bigger duvet

Fighting over the covers – especially during winter – can leave you irritable, COLD and awake! The solution is buy a duvet that is bigger than your bed. It means there’s more duvet to go around and you can also tuck it under your mattress to help keep the duvet in place.

  • Stop the snoring

This is a tricky one to address. Snoring is caused by a combination of lifestyle factors such as poor diet, being overweight, smoking and drinking alcohol before bed. Snoring can also be influenced by sleep position, so if your snoring partner is sleeping on his or her back, try to convince them to sleep on their side. There are also anti-snoring devices and pillows you can invest in.

  • Consider a “sleep divorce”

Many couples report that sleeping in separate rooms has not only improved the quality of sleep but also their relationship. This is not surprising when you consider that a lack of sleep can make a person irritable and irrational. Of course, if you choose to sleep in different bedrooms, it’s important that you make the additional effort to keep the intimacy in your relationship.

  • Invest in a new mattress – or two

It’s worthwhile considering investing in a new mattress. If your mattress is old with broken springs and sagging foam, not only does it interrupt your sleep but you will also feel all your partner’s movements.

Sealy mattress technology has changed and developed so much over the years and if you’re sleeping on a bed that’s 10 years or older, you might be pleasantly surprised by the comfort levels available now. For example, the Sealy la difference 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 totally eliminate partner disturbance, it does minimise it greatly. Click here to find out more about the la difference mattress range.

Another option is to have two different mattresses on the same bed. Then you can still sleep in the same room, and have different comfort levels and you won’t be disturbed by your partner tossing and turning.

 

The link between sleep and anxiety, depression

Posted on by lionel

Whether you’re struggling to sleep some nights or finding yourself awake for most of the week, there is no better time than during Mental Health Awareness month to explore the link between sleep and anxiety or depression. With sleep deprivation causing so many negative effects on our health, finding a way to overcome this can be huge.

There is a complex relationship between sleep and anxiety, as well as depression. While anxiety and depression could be the reasons you aren’t getting enough sleep, they can also be the outcome of not sleeping enough. This makes it a difficult mental challenge to overcome.

According to the Sleep Foundation, “People with insomnia have greater levels of depression and anxiety than those who sleep normally. They are 10 times as likely to have clinical depression and 17 times as likely to have clinical anxiety.”

For people with a history of insomnia, sleep problems are magnified during times of high stress – which would explain why many people reported having sleep issues during the height of the Coronavirus lockdown and the subsequent weeks that followed. A constant flow of anxiety-provoking news can cause havoc with our sleep.

Other factors that could impact sleep and anxiety

  • An uncomfortable sleep environment
  • Poor diet
  • Not enough exercise
  • A mattress with insufficient support
  • Too much screen time
  • No real bedtime routine

A recent article from Harvard Health Publishing indicated that while a lack of sleep is often a symptom of various psychiatric conditions, sleep deprivation is also one of the causes of many mental health problems. A good night’s sleep can leave us feeling refreshed, energised and ready to take on whatever the day has to throw at us. However, bad sleep seems to make our day a little harder. We feel sluggish, foggy and can’t seem to focus on anything for too long. Consistently bad sleep could eventually take its toll on our mental health because it wreaks havoc on the brain and challenges concentration, creativity, problem-solving skills and emotional regulation.

Steps to take for a better night’s sleep

  • Consider a consulting a professional for advice – whether it’s someone to help you work through your emotional challenges, or if it’s someone to help you with physical pain that you’re experiencing.
  • Assess whether your body is adequately supported and if your bones are properly aligned while you’re sleeping. If your mattress is uncomfortable, you will have difficulty falling asleep and staying asleep and when you wake up, you might experience pain and body aches.

 

Look for a mattress with orthopaedic support

It’s not uncommon for people to sleep on a mattress past its expiration date or to have a low-quality mattress to begin with. This can have detrimental consequences on your sleep quality, so look for a mattress manufacturer with technology that focuses on orthopaedically correct support.

Through constant research and development, and collaboration and studies with orthopaedic surgeons all over the world, the Sealy team has established the best ‘criteria’ for optimal sleep. Building upon the recommendations of these world class orthopaedic surgeons, Sealy constructs mattresses with unique spring systems for body support, topped with foam and comfort layers with pressure relieving properties – meaning the body is in its natural position to fully relieve muscular tension. This is known today as Sealy’s exclusive Posturepedic Technology™, which targets the heaviest part of your body, with reinforced support where you need it most. Only Sealy with exclusive Posturepedic Technology™ mattresses give you deep-down push back support for exceptional all-over comfort.

Sealy Posturepedic Technology™ supports your sleep by providing:

  • Pressure relieving comfort for undisturbed sleep: from Ultra-Plush to Extra-Firm, built with premium materials.
  • The support you need: deep-down orthopedically correct push-back spring system, surrounded 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.

Sleep is an important factor of a healthy lifestyle because adequate amounts of sleep lead to boosted immunity and mental wellbeing.

 

Seven tips for a great night’s sleep during menopause

Posted on by lionel

As women approach their 50s, their hormones began to change, causing perimenopause, menopause, and finally, postmenopause. Each woman experiences these stages differently, but many women report having hot flashes, mood swings and poor sleep during menopause.

The National Sleep Foundation reports that 61% of women in perimenopause or menopause experience poor sleep during menopause. (1) The issues reported include waking up in the night, night sweats, insomnia, and breathing problems, like apnea. All of these cause poor sleep. Lower quality sleep is linked with feeling fuzzy-headed, a reduced ability to form memories and make decisions, and depression. (2)

Tips for getting better sleep during menopause:

  1. Give yourself a bedtime. Just like you would set a bedtime for a child because you love them and want them to get their rest, you need to do the same for yourself. Pick a time and stick with it nightly.
  2. Create an evening routine. Have a set of steps that you do each night to tell your body it’s time to go to sleep. The routine might include skincare, brushing your teeth, and dressing for bed. Try do them in the same order every night.
  3. Stay away from caffeine and alcohol. Caffeine keeps you awake. So try to avoid it after 3:00 p.m. This includes caffeinated teas and chocolate. Though many people think alcohol helps them sleep, in fact, it decreases the quality of your rest. Try to avoid it in the evening.
  4. Avoid screens at night. An hour before bedtime, put away your computer, tablet, and phone. These devices keep you awake, and your brain stimulated.
  5. Block out the sound and light. Consider investing in sleep aids like earplugs, a sleep mask, a white noise machine, or blackout curtains. These devices can help make your bedroom more conducive to sleep.
  6. Practice meditation, journal writing, or yoga. Stress also makes it harder to fall asleep. Consider adding in some quiet, contemplative activity as part of your evening routine.
  7. Sleep in cool fabrics. Many women experience hot flashes and night sweats. Look for bedclothes and sheets that are cooling and comfortable to sleep in.
  8. Inspect your mattress. If your mattress is old or uncomfortable, it could be interfering with your sleep. Memory foam mattresses tend to get hot because the dense material lacks interconnected air channels and as a result heat is easily absorbed. Spring mattresses, like the Sealy Crown Jewel collection, are especially made with a cover fabric that is cool-to-the-touch and encourages climate control and breathability. The Sealy Crown Jewel is also made with a wool filling, which is important in maintaining the perfect bed climate. Pure, new wool has a natural ability to both warm and cool, helping you stay dry and relaxed at a comfortable temperature.

Sleep is vital for physical and mental health. In the short term, missing even just a few hours of sleep can affect how you function during the day. Over the long run, sleep is required for a healthy immune system. These seven tips are a great start to ensuring a perfect night’s rest.

 

———————————————————————————————————-

Works Cited

(1) “Get A Better Night’s Sleep During Menopause | Piedmont Healthcare.” Piedmont Healthcare, 14 June www.piedmont.org/living-better/get-a-better-nights-sleep-during-menopause.

(2) “Sleep Deprivation and Deficiency.” National Heart, Lung, and Blood Institute (NHLBI), www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency.

 

Note from CEO