Mattress Warehouse Bed Blog Features Great Articles on Sleep Products and More
Who doesn’t love a great night’s sleep? The professionals at Mattress Warehouse know how important a great night’s sleep is to a person’s sense of physical and mental wellbeing. We understand that - if you’ve found our website and specifically this site’s Bed Blog - you’re on the lookout for the best path to achieving the rest your body and mind are after.
Here’s how we can help: the Mattress Warehouse Bed Blog is our ongoing effort to deliver informative and entertaining commentary on great buying strategies when shopping for a new mattress, box spring, bedroom furniture and more here at our website or at one of our many conveniently-located retail stores in communities spreading from Pennsylvania to North Carolina and from West Virginia to Delaware!
Mattress Warehouse Bed Blog is Exciting Blend of News and Buying Guides
The Mattress Warehouse Bed Blog is committed to developing and presenting an exciting blend of news, guides, and commentary on the latest from the world of mattress, box spring, bedroom furniture and bedding product manufacturing and marketing.
We will not only feature inviting content on our own lineup of products but will also provide our own unique insight on a range of bedding products you’ll be able to find out across the Web. Our stories will be complimented by an attractive array of exciting photography so the Bed Blog also captures the striking visual appeal these products have as well! It’s all here at the new Mattress Warehouse Bed Blog at SleepHappens.com! Come and experience a new and vibrant take on sleep here at the Bed Blog and please save a spot for us in your Web browser’s Favorites’ List!
Watch a Comedy or Enjoy a Good Laugh
Researchers at the University of California at Irvine conducted a study with 16 people. While the subjects watched a funny video their stress hormone levels dropped. Being surrounded by loved ones with new funny stories from this past year and all the Christmas comedies that play on cable this should be a snap to squeeze in.
Take a Nap
Studies show up to a 90 minute nap between 1 and 4 pm is beneficial. Even just laying down for 20 minutes without sleeping can help. These naps should not affect your sleep at night and can boost energy and productivity throughout the day.
Take a walk
Countless studies have shown the link between exercise and good night’s sleep. Even short, low impact walks can greatly improve your overall health.
This can be easier said than done sometimes but setting aside an hour before bed to relax can be critical to a good night’s sleep. While out of town guests and an increase in shopping and chores may not make this easy, think about how hard the next day will be if you don’t have that hour to unwind.
Put Down the Screen
In addition to the last tip relaxing in front of your TV, computer, or phone may also be hurting you in that hour before bed. More and more studies are suggesting that staring at a screen right before bed may disrupt your sleep cycle overall. Instagram can wait until the morning to see that awesome pie you made.
A proper night's sleep is the key to good health. Not getting enough sleep hinders your ability to focus on daily activities and may weaken the immune system. There are many sleep aides on the market, both prescription and over-the-counter, but aromatherapy may offer natural relief.
Here are a few tips for trying aromatherapy to help ease sleep disturbances.
Lavender Essential Oil Mist
The scent of lavender has been shown to calm nerves, induce relaxation, as well as help with depression. Find a light linen spray that contains natural lavender, and lightly spray the mist on your bed linens and the underside of your pillow right before bedtime.
Aromatic Scent Diffuser
Add a few drops of natural Roman chamomile or lavender oil to a tissue or cotton ball in a small dish placed on the nightstand near your pillow at bedtime. Roman chamomile oil is a natural sedative that should help ease you to sleep naturally.
Aromatherapy Bath or Shower
Are you an evening bather? Be sure that your shower or bath water is warm and not hot, as hot water stimulates circulation and may keep you too alert to fall asleep easily. Add a few drops of lavender essential oil to your bath water for a relaxing bathtime. Or, if you shower, use a bath shower gel infused with lavender or add a few drops of lavender oil on a extra washcloth and place near the showerhead to help the lavender scent fill your shower.
Getting the proper sleep is important for good health. But did you know how much your bedroom can affect the quality of your nightly sleep time?
Here are some tips to help you fine tune your sleeping area so it will aid, not hinder your efforts at getting a good night's sleep.
Banish Sources of Allergens
Mold, bacteria and dust mites in your sleeping area can aggravate allergy symptoms like stuffiness and wheezing, causing a sleep interruptions. Be sure to regularly launder your sheets, pillowcases and other bedding. And if your bedroom is carpeted, be sure to regularly vacuum thoroughly with a HEPA filter vacuum to remove allergens from the flooring. Finally, protect your mattress and pillows by using protectors to prevent the soiling and staining that invites dust mites to take up residence.
Welcome the Darkness
Melatonin, the hormone that controls the sleep-wake cycle, is best released at night in response to darkness. Think of investing in blackout curtains or shades to reduce the amount of natural light that seeps into the room while your sleep. Also, reduce the number of light producing electronics near your bed. Nix the smartphone and bright LED alarm clock from your nightstand, and set the sleep timer on your TV to welcome as much darkness as possible to your bedroom.
Remove the Clutter
Excess clutter can create stress, and stress is a sleep killer. Remove any piles of magazines, paperwork, receipts and the like to another room. That exercise bike that's collecting clothing? Move it to another room or otherwise stash it out of sight. Nothing is more stressful than exercise goals not fulfilled.
With the holiday season fast approaching many of us are motivated to try to keep off extra pounds. Getting the proper rest every night is an easy way to keep a creeping scale at bay. Here's how proper sleep helps you maintain a healthy weight:
A Restful Night's Sleep Keeps Your Metabolism Humming
When you get a full night's sleep it allows your body to rest and heal. A healthy body naturally burns more calories even at rest. Studies have shown that well rested people burned 20 percent more calories than those that were sleep deprived.
Sleep Keeps You Focused
It is a well known, and often felt fact that your brain functions differently when you're sleepy. When sleep deprived the brain has less ability to control impulses. Lowered inhibitions often means eating one too many late night cookies. A rested and focused brain will keep you on track with your healthy meal plan.
Lack of Sleep Makes You Feel Hungry
Studies have shown that lack of sleep causes the body to produce a mix of hormones that encourage diet cheating. The sleep deprived body produces a mix of hormones including the hunger inducing ghrelin, the stress encouraging cortisol, and less of the fullness signal leptin; this is the perfect storm for over eating. Getting the proper sleep every night will help your body produce a more healthy mix of these hormones, allowing your to stave off food cravings.
The winter season is just around the corner. That means shorter days, and colder nights. This seasonal change can have a significant effect on your sleeping habits. Here are a few tips to ensure that the cold winter nights aren't restless.
Resist the urge to crank up the heat
Keeping your bedroom toasty warm may seem like the best thing during the coldest winter nights, but it can also really wreak havoc on the quality of your sleep. Studies have shown that cooler room temperatures lead to deeper more restful sleep. Rooms that are too warm may lead to sweating and discomfort that wakes your periodically through the night.
Stick to a bedtime routine
The lack of daylight can throw off your body's natural rhythms. Set a schedule for bedtime and stick to it. Be sure to limit stimulation from electronic devices and evening TV before you hit the sack.
Perfect your sleep area
Keep multiple layers on your bed. A natural fiber sheet, a light blanket and a comforter provide layers that can help you easily adjust your body temperature as needed. Also be sure to regularly launder your pillow cases and sheets to help keep bacteria and allergens at bay in a warm room.
Fall and winter are also the perfect time of year to evaluate your mattress and sleep accessories. Is your mattress still supportive? Does it need rotating? Are your pillows still supportive and clean? Before the ice and snow hit, be sure to have a supportive and healthy sleep environment for the long winter months to come.
Pillows are not just for decoration. Pillows contribute significantly to the quality of your night's sleep. Replacing them infrequently can contribute to worsening asthma symptoms, muscle soreness and even acne.
Old pillows are a breeding ground for bacteria and dust mites. Directly breathing in the collected allergens from an old pillow can negatively affect the quality of sleep by causing congestion and an increase in asthma symptoms. Dirt, oil and dead skin cells trapped within the pillow may also cause acne as night after night, the delicate skin of your face is in direct contact with your pillow and everything it collects.
Over time, the effectiveness of your pillows' support also breaks down. A once comfortably firm pillow can slowly transform into a lumpy mess, robbing you of the support your neck and shoulders need.
How Often to Replace Pillows
Ideally, depending on usage and sleeping habits, standard polyester filled pillows should be replaced every six months. Memory foam pillows however, maintain their integrity longer and can last as long as 18 months.
However, if you are unsure if your pillows are still providing a clean and supportive sleeping environment, here are a few quick tests that may help:
- Does the pillow stuffing material (foam, feather, or other filling) form lumps?
- If the pillow is folded, does it stay folded?
- Does the pillow need to be fluffed up for support?
- Remove the pillowcase, is the pillow stained?
If you can answer 'yes' to any of the above, it is probably time to replace your pillows.
You spend a significant amount of time sleeping on your mattress. That's why your mattress should be the cleanest and healthiest environment in your home or school dorm room.
Every night our mattresses collect perspiration, oils from our skin, dead skin cells, and drops of liquid from that occasional morning coffee in bed. Over time these organic materials collect, creating the perfect breeding ground for molds, bacteria and dust mites. A mattress protector prevents these materials from reaching the surface of the mattress. The protector can easily be removed and washed regularly, keeping the sleeping environment as healthy and allergen free as possible.
Here are a few quick tips for keeping your sleeping environment healthy:
Change the Sheets
Changing your sheets regularly, once a week, is the first step in creating a healthy sleeping environment. This can help keep organic materials from collecting and creating a home for dust mites.
Let the Sun In
During the day if possible, open the curtains and blinds and let the sun bathe your bed with light. Direct sunlight is a natural disinfectant and can help keep allergens at bay between sheet changes.
Don't Forget a Pillow Protector
You have a mattress protector, but what about your pillows? Your pillow should also have protection from liquids and other organic materials. Place a pillow protector over each pillow and be sure to wash them regularly for optimal protection.
Getting a good night's sleep is paramount to maintaining your health. Your diet, especially your evening food choices can have a big impact on your quality of sleep. Food directly affects serotonin, a key hormone along with other vitamins that helps promote healthy sleep. Consuming foods that calm the body and increase serotonin levels will help get you ready for a restful night's sleep.
Here are a few good choices to help start your night off right.
Whole-grain breads, cereals, pasta, crackers and brown rice are all excellent choices. They are filling, healthy and promote higher serotonin levels. However, try to avoid simple carbs, including processed breads, pasta and sweets such as cookies, cakes, pastries and other sugary foods. These tend to reduce serotonin levels and do not promote restful sleep.
Lean proteins like low-fat cheese, chicken, turkey and fish should be high on your list. These choices are high in the amino acid tryptophan, which increases serotonin levels. However, do avoid high-fat cheeses, fried fish and chicken. These take longer to digest and may keep you awake.
Unsaturated fat will not only boost your heart health but also improve your serotonin levels. Good choices include natural peanut butter and nuts such as walnuts, almonds, cashews and pistachios. Try to avoid foods with saturated and trans fats, such as french fries, potato chips or other highly processed high-fat snack foods. These will bring your serotonin levels down and may cause digestion issues that can keep you awake.
Before bedtime, try a good soothing beverage like warm milk or an herbal tea with chamomile or peppermint.
Fresh herbs can have a calming effect on the body. Common herbs like sage and basil contain chemicals that reduce tension and promote sleep. A little sprinkle on your evening meal may be just the trick to promote a restful night's sleep.
A healthy diet is one of the first steps in promoting healthy sleeping habits. Also be sure to take a fresh look at your sleeping environment. Your bedroom should be free from distractions and your sleeping area free from potential irritants and allergens.
Wish you would wake up with a little more energy? Your obligations and responsibilities might not be letting up any time soon, but developing healthy habits can have a huge impact on your energy levels. Here are a few habits, that if done throughout each day, can help boost your energy levels.
No Snoozing: Hitting the snooze button will suck away energy before you even roll out of bed. A consistent wake-up time will help you to skip the snooze button and wake up naturally, with more energy.
Hydrate: Water helps your body perform at its full potential all day long. Drinking water first thing in the morning gives your digestive system a kick start in the right direction and starts energizing your whole body. Keep a bottle of water near your bedside; that will help you to remember to start sipping as soon as you wake up.
Eat Breakfast: Eating a proper breakfast provides your body with the energy and nutrients it needs to help you feel great all morning long. Go for foods that are a mix of complex carbs, proteins and healthy fats. This will help to balance your blood sugar for the day and will also help to prevent crashes.
Workout: Starting your day with exercise is one of the best ways to feel naturally energized before taking on the day. And the best thing about working out in the morning: you are more likely to burn more calories and work harder! If you are not a morning person, don’t fret; the most important thing is making time for exercise at any point during the day.
Get Outside: Many jobs require you to sit at your desk all day long, which can leave you feeling drained and disconnected. Make sure you find the time to take at least one break during the afternoon to step outside for some fresh air and take a walk. Just a few minutes away from work will give you a fresh perspective and will get you out of that mid afternoon slump.
Sip Some Green Tea: That mid afternoon slump will tempt you to pour that second cup of coffee, but opt for green tea instead. It will give you that little boost you need to finish out the rest of the day and it is less likely to affect your sleep later that night.
De-clutter Your Workspace: If your desk (or your email inbox) looks like a war zone, it’s setting you up to feel stressed. Take a few minutes after lunch each day to get organized. A more Zen work environment will help you feel more productive.
Snack: No, we aren’t telling you to visit the vending machine in the break room, those snacks won’t offer your body the sustainable energy it needs. Keep some healthy snacks on hand at work so the sweets in the break room won’t entice you.
Skip the Nightcap: A glass of wine or a nice cocktail might seem like the perfect way to unwind, but alcohol can disrupt your natural sleep cycle and leave you feeling exhausted the following morning. Save those treats for the weekend.
Unplug: Keeping your electronics within arm’s reach throughout the night will only cause distractions and impinge on your sleep patterns. Try winding down with an article or a book instead of the television or your laptop. This change seems small but it will make an enormous difference.
Make Sleep Happen: To ensure energy the next day, get a good night’s rest. Listen to your body, crawl under the sheets earlier and make sure you’re getting at least 7 hours of sleep every night. You’ll wake up feeling energized and ready to take on your day!
Ease your back pain nightmare with this selection of sleeping positions, and wake up sprightly instead of being dogged with lumbar discomfort
It's a near certainty that at some point in your life you will suffer back pain. Your back is the largest and most powerful muscle group in your entire body so the potential for injury is great. One of the best times to combat back pain is while you're getting your beauty rest. And studies show that 63% of people reported a significant improvement in lower back pain after switching to a new mattress.
Sleep On Your Side: Lie on your side with both arms beside you. This position helps to keep the spine straight and prevent any aggravating backache.
Sleep On Your Back: Sleeping on your back can ease your back muscles and help to keep your spine aligned. Also try propping your knees with a pillow, this helps to neutralize your spine and keep the S-shape in your back.
Don't Sleep On Your Front: Burying your face in the pillow and sleeping on your stomach can cause numerous health issues. Over a period of time this position can inflict back pain and neck pain because of the way your neck needs to be turned turned to breath. If you sleep face down, try bending the elbow and knee that are on the side of the direction you are pointing your face and stuff a pillow under your armpit and hip. This will help to straighten out your spine.
With the right sleeping position and the right mattress that supports and conforms to your body you should wake up stronger and healthier instead of sore and tired. Let bedMATCH™ and Mattress Warehouse help you find the right mattress today!