We are celebrating Sleep Awareness Week with the National Sleep Foundation all week long! We’ll be sharing sleep tips and facts to keep you feeling well-rested and ready for a great night of sleep.
With Daylight Saving Time just around the corner, it’s time to start preparing your body for the change that will be taking place. Your mind will know there’s a time change, but it will take your body a bit of adjusting.
Start to prepare your body over the weekend by gradually making modifications. Start to head to bed 15 minutes early a few days before the change. This method will prevent a shock to your body when it loses an hour of sleep.
Be prepared for the feelings after the time change takes place. It may be difficult for your body to adjust to the longer daylight, so balance the light and dark by opening your shades in the morning and dimming your lights when it gets dark. This will help your body know that it’s time to get ready for sleep.
Know that Monday is going to be tough. While the actual time change occurs on Sunday at 2 a.m., Monday morning is when most people feel the effects. As if Mondays weren’t tough enough already! Be prepared by going to sleep on time on Sunday, and take a short walk on Monday around midday.
Use these tips as you prepare for Daylight Saving Time. Follow us on Facebook for more sleep tips and facts this week.
Holiday Survival Guide (Part 4): Five Surprising Facts You Should Know About Sleep for Your Better Sleep Resolution
According to the National Sleep Foundation, the most common reason people feel excessively tired is self-imposed sleep deprivation. To help you live healthier in 2014, we’ve compiled five surprising facts you should know about sleep for your Better Sleep Resolution:
1. If you’re not getting enough sleep, you are more likely to have a bigger appetite. Leptin is an appetite-regulating hormone and when it decreases from a lack of sleep, your appetite increases. If your resolution is to lose weight, getting enough sleep plays a key role.
2. Snoring disrupts approximately 90 million American adults. Snoring may seem harmless, but it could be a symptom of sleep apnea, a life threatening sleep disorder. If you wake frequently throughout the night gasping for breath and snore loudly with pauses in the snoring, consult a physician.
3. Sleep patterns may change as we age, but the amount of sleep needed does not. Most healthy adults need seven to nine hours of sleep each night.
4. If you wake in the middle of the night and after 20 minutes still cannot fall back to sleep, it is best to get out of bed, go to another room, and read or listen to music. Avoid looking at the clock and when you are sleepy, return to bed.
5. Regular exercise will help you to fall asleep easier and sleep better. However, exercising right before bed or exercising irregularly will make falling asleep more challenging.
How will you get better sleep in 2014? Start by determining if your mattress and pillows are comfortable and supportive. Make sleep a priority and stick to your sleep schedule even on the weekends. Remember to put away electronics and turn off the television at least an hour before bed.
What’s your 2014 Better Sleep Resolution?
By Tésa Nicolanti of www.2Wired2Tired.com
Travel and the holidays go hand in hand. Many of us will be maneuvering our way through crowded airports, traffic jams, flight delays, and unexpected weather to celebrate with family and friends. All of this can be exhausting and that’s why it’s important to get a good night’s sleep so you can enjoy the festivities once you arrive at your destination. Here are a few tips for making the most out of your holiday travel sleep arrangements.
Bunking With Relatives
Will you be staying with relatives over the holidays? Worried that Grandpa’s snoring is going to keep you awake night after night? Make sure you pack earplugs or noise cancelling headphones. If you are a night owl while everyone else is an early bird or if you are simply dealing with jet lag, this can help keep the din of busy house to a low level allowing you can catch a few more z’s before your feet hit the floor for the day. They also can block out the snoring of any roommates or Grandpa down the hall helping you to get the rest you need so you have the energy to bake cookies, wrap gifts, go sledding, and enjoy every moment.
Hitting The Sack At A Hotel
When you know you’ll be staying in a hotel be sure to do a little research and pack a few things to ensure a good night’s sleep. Did you know that Serta is the number one mattress supplier to the hotel industry in the United States? If your hotel has a Serta mattress you are sure to be in good hands. When packing bring a sound machine or find a good white noise app on your phone. Listening to hotel room doors bang shut, ice machine racket, elevators roaring up and down, or the clamor of street traffic will surely keep you up all night. Block out all the commotion with the sleep machine or app. It’s an easy and simple way to drift off to sleep while traveling.
Will you be hosting guests this holiday season? Make their stay memorable by offering amenities that will have them sleeping as soundly as if they were in their own beds at home. Put a TV in the guest room so they have a place to unwind at the end of long and festive day. Provide reading materials, magazines and books, so they can enjoy them as they lounge in bed just a little while longer or prior to nodding off. Pamper them with Serta Memory Foam Pillows and Luxury Fleece Blankets to chase away the winter chill. Provide a small basket of snacks and drinks so they can enjoy them in their room when hunger hits.
These tips will make holiday travel a little easier and more pleasant this year. A good night’s sleep is important and will help you enjoy the festivities to their fullest.
How many times have you said “Go to bed!”? Probably too many. Back to school is an adjustment for many families, particularly when it comes to getting back into a bedtime routine. Sleep plays an important part in a child’s growth development, allowing their muscles, skin, and bones to grow and fix injuries, and in keeping them healthy. Studies show that kids and teens who don’t get enough sleep have trouble focusing in school, which can cause behavior problems, inability to focus, and poor grades.
Here are a few tips for getting back into a bedtime routine and helping your kids get the sleep they need.
1. Set a Firm Bedtime and Stick to It
Start making bedtime 10-15 minutes earlier each night until you reach the desired school night bedtime. This will help make a smooth transition from summer hours to school hours. Once you have a routine, keep it consistent so their bodies adapt and sync with that sleep schedule. If your children or teens have a packed schedule, try to limit late-night activities to only 1-2 nights during the school week.
2. Limit Television and Electronics
Those bright lights can significantly affect a child’s ability to fall asleep. Make sure computers, cellphones, video games, and television are turned off at least one hour before bed. Not only will kids go to bed later with these distractions but having them in their bedroom can be the cause of schoolwork distractions.
3. Dim the Lights
Dimming the lights in the evening can create a more relaxing environment and prepare your child for sleep. Darkness is necessary for one’s body to trigger melatonin, the hormone that makes us sleepy.
4. Create a Wind-Down Time
Take 30 minutes before bedtime to wind down. Use this time to create a bedtime routine: brush teeth, drink that final glass of water, pick out clothes for the next day, make lunch, double check that everything is ready for tomorrow, and read a quick story.
Cooler temperatures, the crackle of leaves under your feet, pumpkin-flavored treats, football games, and thick cozy sweaters all evoke the excitement of the fall season! There are many aspects to love about fall; why not embrace it in your bedroom?
Transition your bedroom for autumn the same way you do your wardrobe, food, and attitude. This fall, stay warm in your bedroom with luxurious fabrics and cozy colors for a great night’s sleep. Here are some decorating tips for embracing those chilly autumn nights in your bedroom:
- Warm, Earth-Tone Colors – It’s time to change up those bright or non-existent colors in your bedroom for warmer autumn-inspired hues, including red, orange, brown, yellow, and gold. Warmer colors help your bedroom feel more welcoming and comfortable, especially during the fall. Add these colors to your blankets, linens, curtains, or if you’re feeling bold, your walls!
- Cozy textures – Your autumn wardrobe probably consists of knits, wool, fur, and cashmere. Take inspiration from your fall clothing and embrace those textures in your bedroom. Look for thicker fabrics for your rugs and blankets to make a statement and increase your comfort level. Add fall-inspired prints, such as leaves, for a subtle nod to the autumn season.
- Soft lighting – Setting up dimmer lights in place of harsh lighting can create a cozy environment in your bedroom. Use colored candles in fall hues to add more autumn inspiration. Don’t be afraid to decorate with candles, especially scented candles to create a warm ambience. Smells such as apple pie, pumpkin, maple, or the always classic vanilla, will create an environment that smells as good as it looks!
Sleep comes easy to some people and not so easy to others. If you find yourself in the unfortunate group that spends the nights counting sheep, there are plenty of tips and tricks to consider – some conventional and some that are downright surprising. Convinced you’ve tried them all?
Here are five unconventional sleep tips that could have you falling fast asleep:
Drink cherry juice – Cherry juice is a great drink to sip before going to sleep. It’s rich in melatonin, which regulates your sleep cycle; studies show that the melatonin content in cherry juice improves and aids in sleep.
Listen to white noise – White noise is similar to the sound of rain falling against your window or the fan spinning in your room. It helps you fall asleep more easily because it drowns out the rest of the noises that can occur outside your bedroom
Take naps – Most people believe napping in the day can deter you from getting a good night’s rest, but for some people, it may just be the opposite. The ideal time for taking a nap is in the early afternoon for 20 minutes.
Learn night-time yoga stretches – Exercising in the evening may not be the best idea to get a good night’s sleep, but yoga can help sleep come faster. Yoga stretches relax and stretch out muscles and regulate your breathing pattern.
Block out all light – This might seem like a no-brainer, but even the smallest slither of light could throw off your sleep. Try wearing an eye mask if light affects the way you sleep.
Do you have an unconventional sleep tip? Share it in the comments below!
Do you find yourself occasionally tossing and turning at night because it’s just too hot? To keep your cool even on the warmest days of the year, try these helpful pointers:
- Keep your bedroom dark: To prevent heat build-up during the day, keep your blinds closed so the sun is not beaming into your bedroom. The more sunlight you have in your room, the hotter it will become.
- Lower the temperature: Air conditioning is ideal for those hot summer nights and can quickly cool your room down. If turning up the A/C is not an option, add a small fan to your bedroom or open your windows to create a cool breeze.
- Take a shower or bath: After being in the heat all day, the last thing you want to do is jump into bed feeling hot and sweaty. Before you go to sleep, take a refreshing shower to lower your body temperature.
- Wear light, comfortable clothes: Put away the heavy, flannel pajamas. Wear light, breathable clothing to prevent your clothes from sticking to you.
- Evaluate your mattress: Make sure you are sleeping on a comfortable mattress that is designed to dissipate heat and whisk it away from the body. For instance, Serta’s new iComfort Directions™ mattresses feature four exclusive technologies designed to balance comfort, support and temperature regulation.
For more advice on how to get a better night’s sleep – even during the hottest months of the year – check out the National Sleep Foundation’s article, “Sleeping When it is Blistering Hot” and share your personal tips in the comments below.
Does your bedroom need a makeover, but you’re not sure where to begin? Follow these simple steps and you’ll be on your way to planning the room of your dreams!
Set up a budget: Before you begin creating your dream bedroom, it’s important to create a budget you can afford. Set a reasonable amount so you don’t break the bank. This will help you prioritize essential items from non-essential items and keep you from spending too much money.
Measure floor space and dimensions: In order to add furniture, carpet and accessories to your bedroom, you need to have accurate measurements of the room. Know the perimeter and area of the bedroom so you can organize your room without feeling too crowded.
Determine the theme: Do you want your room to reflect the overall theme of your house or have its own unique style? If the theme is similar to your house you will want to have complementary color schemes. If you want the room to have your own personal touch, then you can get creative and experiment to develop your own customized theme.
- Keep a log of inspirational prints and colors: Once you select the theme of your bedroom, begin looking at different color schemes to select the perfect one. Take your time and choose a color that will promote sleep and make you feel restful. Cool colors such as blue and green are popular bedroom colors and make your room feel comfortable. Create a digital scrapbook of your favorite options to help you determine the prints and colors that make you feel the most relaxed.
- Adding accents with accessories: Who said having a white bedroom was boring? To brighten a room, you can add a splash of color with accessories such as bedding, pillows, lamps and mirrors. Accents work best with white or beige walls and can conveniently customize your room.
Keep these tips in mind and you’ll soon be sleeping comfortably in the bedroom of your dreams!
Do you have a loved one keeping you awake all night because of their disruptive snoring? Or are you the one keeping others awake?
Here are six tips to reduce snoring for a better night’s sleep.
- Sleep on your side- Sleeping on your side is one of the best methods to combat snoring. Rather than lying on your back, sleeping on your side significantly reduces snoring. Reposition yourself comfortably and elevate your head with an extra pillow. This will improve air passage and allow you to breathe easily for a quiet sleep.
- Change pillows- When was the last time you changed your pillows? Allergens and dust mites accumulate in pillows over time and increase your chances of snoring. By simply changing your pillows you can quickly get rid of your snoring and sleep peacefully on a fresh, clean surface.
- Exercise – Chances are if you are overweight, you are more likely to snore. Fatty tissue can build up around your neck and narrow your airway, causing you to snore loudly. By exercising daily you can reduce snoring and lose weight for a healthier lifestyle.
- Clear your nasal passages- Falling asleep with blocked sinuses and a stuffy nose will not only be uncomfortable, but will force you to breathe through your mouth and increase your snoring. By taking a decongestant you can alleviate cold symptoms and breathe easily throughout the night.
- Avoid alcohol and sleeping pills- Drinking alcohol and taking sedatives relax the muscles of your throat and jaw, resulting in an increase in snoring. Eliminate these from your diet and you will be able to effectively reduce your snoring.
- Quit smoking- Individuals who smoke have a greater chance of snoring. Smoking irritates your nose and throat and blocks your airways, significantly affecting your sleep. By quitting you will not only reduce your snoring, but improve your overall lifestyle as well.
Keep in mind, these tips may not be effective for everyone. If your snoring has become severe and these natural methods do not effectively reduce your snoring, then you may wish to consult a healthcare professional as it could be the sign of a more significant health issue.
Do you have any tips to reduce or “cure” snoring? Share in the comments below.
Your bedroom is designed to be the most comfortable place in your home — somewhere for you to relax and settle down after a long, tiring day. In order for your bedroom to be a haven for rejuvenation, you should have an appropriate color scheme to set the mood.
The color scheme in your bedroom can transform the look and feel of your room and have a tremendous effect on improving your sleep.
It’s important to consider the various tone and shade of colors, because different colors produce different effects. You want to be sure the color you choose can improve your sleep and relaxation and avoid sleep anxiety and restlessness.
When choosing a color scheme consider the following:
Cool Colors: Cool colors are the best colors to create a relaxing, calm bedroom. The colors blue, violet and green make the atmosphere in your bedroom soothing. With blue resembling the sky and ocean and green resembling nature, these colors provide balance and serenity for a restful sleep. Cool colors promote a tranquil mood and are common bedroom colors.
Neutral Colors: Neutral colors are a safe choice for your bedroom. Beige, ivory, white and taupe provide less stimulation, giving your room a sense of peace. These neutral colors are simple and work well with bedroom furniture and decorations to create a comfortable living space.
Pastels: Pastel colors provide your bedroom with a calm, delicate feeling. With colors like lavender, powder blue, light pink and pale yellow, these soft shades provide a relaxing, serene atmosphere for your bedroom.
Bright Colors: Though fun and positive, bright colors are generally not recommended for your bedroom. Colors like red, orange and yellow are natural energy boosters. The boldness stimulates senses and becomes too overwhelming when trying to relax and go to sleep. Unless used in a light shade, it’s best to avoid these vibrant colors.
Remember, your bedroom should be a comfortable place to unwind and sleep, so choose a color scheme that helps you do so.