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

Posted on April 22, 2021April 22, 2021 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.

Good news: Your afternoon nap is Mother Nature Approved!

Posted on February 25, 2021February 25, 2021 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.

Sleep deprivation linked to early signs of Alzheimer’s

Posted on December 11, 2019March 1, 2021 by lionel

Not getting enough sleep can increase the risk of developing heart disease, high blood pressure and diabetes. You know by now that sleep is essential to brain function, but did you know that sleep deprivation is also linked to early signs of Alzheimer’s disease?

Alzheimer’s disease is associated with a greater amount of a certain protein (beta-amyloid) in the brain and nervous system. While you’re getting some shut-eye, your brain is busy cleaning out these toxins that contribute to the onset of Alzheimer’s disease. Studies have shown that even one night of not getting the appropriate amount of sleep increases this protein in the cerebral spinal fluid.

Sleep is associated with clearing metabolic waste out of the system. If you don’t get enough sleep over a period of time, the beta-amyloid stays in your system. The build-up of beta-amyloid is linked to early signs of Alzheimer’s disease.

Nearly 50 million people worldwide live with Alzheimer’s disease. Alzheimer’s and dementia are the top causes of disability later in life. The Alzheimer Association predicts a 68% increase in dementia in lower and middle-class countries by 2015.

How to get better quality sleep

If you’re struggling to sleep, there are some ways to get better quality sleep:

Increase bright light exposure

Our bodies have a circadian rhythm. Getting more bright light during the day helps your body, mind, and hormones stay awake during the day and settle down and sleep at night. Try getting into the sunlight daily or invest in a bright light bulb.

Don’t consume caffeine late in the day

Caffeine stimulates the nervous systems which encourages your body to stay awake. Quit consuming caffeine at least six hours before bed.

Have a bedtime routine

Have a routine before bedtime such as reading a book or taking a bath. Go to bed at the same time every night and wake up at the same time every morning, allowing for at least 7 hours of sleep if possible.

Reduce blue light exposure

Smartphones, tablets, computers and even your TV emit a blue light. This light tricks your body into thinking it’s daytime and so it doesn’t release melatonin. This could cause you to have trouble falling asleep or wake up in the middle of the night. If you need to use your devices you can:

Download an app to block blue light on your computer or smartphone
Wear glasses that block blue light
Stop watching TV for at least an hour before bed

The most important tool: A good mattress

A good mattress is one of the most important tools for getting good sleep quality. How do you know if you need a new mattress?

You are tired all the time
You Toss and turn all night
Your current mattress is sagging
You can’t get comfortable on your mattress

How to choose the right mattress

There are a few things to look for when choosing a 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.)

Sleep is important to overall health and brain function. Lack of sleep is tied to various health conditions including early signs of Alzheimer’s disease. By having good sleep habits and sleeping on the right mattress, you can improve your health and reduce your risk for serious health conditions.

Surprising sleep habits of the world’s biggest celebs

Posted on August 2, 2019August 2, 2019 by lionel

Celebrities lead glamorous and often hectic lives – flying across the globe on a whim, attending galas and partying all night. In this blog post, we look at how their lifestyle impacts their sleep habits.

Doctors suggest that every adult should have eight to 10 hours of sleep to function properly during the day. The lack of sleep and rest often lead to problems like health issues, depression, anxiety and headache.

Medication prescription and insomnia have been involved in celebrity deaths, reminding us of the dangers of sleep deprivation if not treated responsibly.

Even if you’re the average Jane or Joe, it’s not uncommon if you find it difficult winding down before sleeping – staying awake worrying about the responsibilities at work the next day.

We’ve put together a list of famous celebrities, who have spoken out about their unique sleep habits and what you can learn from each of them.

1. Mariah Carey

The infamous Mariah Carey is an American singer, writer, actress and also a mother. She has received numerous awards throughout her career as a performer. Her dedication and positive attitude are what made her successful as an entertainer and admired by many.

Mariah Carey claims that to maintain her beautiful voice she has to sleep 15 hours every night. That’s more than half the day! She keeps at least 20 humidifiers running when she sleeps to ease her throat and keep her voice in tune.

If you want to emulate Mariah Carey’s success story, now you know her key secret. Get enough sleep and be aware of the moisture inside your bedroom – it elevates mood and transitions your body and mind into relaxation.

2. Renee Zellweger

We all know Bridget Jones, the neurotic and hilarious young lady who frequently second guess her life decisions. The character is played by the well-known actress Renee Zellweger – one of the highest-paid actresses in America.

To be at the peak of her success, there’s a price to pay. She says that because of her long work hours and travel to different time zones, she finds it hard to keep her regular sleeping hours. To cope with the issue, she enjoys working out at the gym six times a week to stay happy.

Chosen as one of the 50 most beautiful people in the world by The People magazine, Renee Zellweger believes that true beauty is leading a simple life.

3. Kim Catrall

Best known for her role as sassy Samantha Jones in Sex and the City, 60-year-old Kim Catrall says she has is struggled with a sleep disorder. The actress sought medical advice and was later diagnosed with insomnia.

She claims her insomnia led her to withdraw out of a leading role in the Royal Court Theater’s production. She found it difficult to memorise scripts, feeling tired and having mood swings during rehearsals.

Although she felt terrible letting down her fans, her instincts told her she needed to prioritise taking care of herself.

Doctors suggested medications, but she refused and went a different direction. She opted for sleep therapy and re-learned how to relax.

To this day, Catrall occasionally struggles with insomnia; however, she values her time and continues to evaluate her priorities.

4. Jennifer Lopez

Some stars make it a priority to get sufficient amounts of sleep. Jennifer Lopez swears by eight to ten hours of sleep every night. It’s one of her daily beauty routines.

She makes sure her sleeping environment is peaceful, and her mattress provides the best comfort. (How does your mattress impact your sleep habits? You don’t have to be a millionaire to sleep well – browse the Sealy website to find out more about our Sealy sleep solutions designed to support your lifestyle.)

To keep up appearances, she believes a good night’s rest is equally important as drinking water and using a good brand of facial cleanser. She also exercises regularly, practices clean eating habits and spends 15 minutes meditating before going to bed to help her relax her body and mind.

5. Geoge Clooney

The suave actor George Clooney has admitted to suffering from insomnia. He finds it hard to sleep the full hours most nights; as he usually wakes up a couple of times. As a result, he has severe headaches from time to time.

He also suffers from pain as a result of a spinal cord leak he had in 2005. The trauma was intense and led him feeling despaired and lonely.

He then practiced Bikram Yoga as his basic workout plan. This workout helped alleviate his muscle and spine-related problems and improved his sleeping habits.

His diet plan includes healthy and nutritious fare – vegetable and fish and reducing caffeine and alcoholic beverages.

As you can see, celebrities struggle with sleep, just like the rest of us. This often leads to multiple health issues. So take steps and ensure that you address your personal sleep requirements and get the best quality sleep you can.

Desperately want better sleep? Here is what you may be doing wrong

Posted on March 19, 2019March 19, 2019 by lionel

A wise person once said, “Tired minds don’t plan well. Sleep first, plan later.” And we can’t agree more.

The repercussions of a sleep deficit are not just limited to ineffective planning and slower responses but go as far as disrupting the ability to form memories. People who either get less than the recommended amount of sleep during nighttime or struggle to get any shut-eye at all are not only good candidates for a host of health problems such as heart diseases, obesity, diabetes, and depression but also face a hard time in their relationships and perform badly in focus-driven tasks like driving.

Scary, right?

A study conducted by American and British researchers on insomnia reveals that your genetics may be blamed for why you toss and turn in desperation each night. However, there are certain habits that induce a less-than-optimum quality of sleep as well. Some of the habits below might be keeping you from getting that all-important shut eye:

Habit #1

Do you find yourself craving and ultimately succumbing to a caffeine surge later in the day?Stop in your tracks!

It’s not groundbreaking news that caffeine consumption is linked to insomnia. Did you know that it takes anywhere between 8 to 10 hours to break down just half the amount of caffeine in your system and that this process slows down as we age?

Side note: drinking more than four cupsof your favorite brew in a day will steal your sleep away!

Is that 4 pm espresso still on schedule?

Habit #2

While we humbly acknowledge that technology took us to unimaginable places, regrettably, it also robbed us of some of the greatest pleasures of life, including slumber.No matter how many times you’ve heard this before, we shamelessly reiterate this again: TURN OFF all the screens around you when the clock suggests its bed time. Period.

‘Internet Addiction (IA)’ is one of the biggest reasons that keeps us glued to our screens all day long and even during night time. A study conducted on Korean adults found that individuals with IA have a tough time maintaining sound sleep as well as getting to sleep in the first place and are more prone to suicide. Need more reasons to ditch Instagram and Twitter in the pm?

Habit #3

Are you sleeping on the wrong mattress?

As simple as it may seem, this might be a problem from which all your sleep issues emanate. Common sense dictates that comfortable bedding is needed for getting that envious sleep which equips you to face the day ahead, but there is more to it than just that. According to Arya Nick Shamie (MD), who is an associate professor of neurosurgery and orthopedic surgery at Santa Monica UCLA Medical Center, the mattress you sleeps on should neither be too firm nor too soft. Michael Breus, Ph.D., who is a WebMD sleep expert and author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep states that the right mattress makes you feel like you are floating in the air and may not be the same for everybody.

Keep that in mind when you browse the Sealy website www.sealy.co.zato find the perfect bed for you.

Habit #4

Ah!! That vicious cycle of sleep deprivation and then sleeping in late to make up for it. On the weekends, do you find yourself partying late into the night and then sleeping in on the weekends? Bad idea. Here’s why.

What you’re ACTUALLY doing is jeopardising your biological clock and confusing your body (wake up? Sleep? What do you want?!). You oversleep one morning, keep tossing and turning in the night, oversleep the next day again and voila! You have officially messed up your sleep routine.

Do your body a favor and hit the bed at the same time seven days a week, 365 days a year, and you are out of danger zone.

If you find yourself doing any of the above things then it is time to step back and make amends. After all, nothing is more precious than your physical health and the well-being of your brain. And it all starts with sleeping well!

Do your kids have a bedtime routine?

Posted on October 24, 2016 by lionel

Encouraging your kids to sleep requires instilling good sleeping habits. Children respond to and need routine, so create a bedtime ritual that will lead to good sleeping habits and ensure that they get the zzz’s they need. Try these tricks to get their bedtime ritual started…

– Set a time for bedtime and stick to it
– Bathtime is a great way to relax your kids and prepare them for sleepy time
– Encourage them to get into their PJ’s and make it fun by letting them pick out their own PJ’s
– Limit TV time before bed and instead read them a feel good bedtime story
– Give them a kiss, tuck them in and say goodnight

Do you have any other bedtime ritual tips and tricks? Comment below and let us in on your secrets.