Sleep is an important part of life. Quality sleep is vital for your health. Research shows that quality sleep is as important as nutrition and exercise, the foundations of a healthy life. The average sleep time for adults is about eight hours. However, attaining the sleep time standards can be difficult. Your job, family, personal problems, and technology can interfere with your sleep patterns. Below are the best tricks you can do to improve sleep quality.
Massage is the language of touch communicated to the nerves, mind and the body as a whole. Over the ages, massage has been used to reduce fatigue and improve sleep quality. The Mayo Clinic research shows that massage can improve sleep quality. Research by the America Massage Therapy Association indicates that a massage helps you sleep longer in the restorative stages of sleep where the body barely moves.
Massages increase the availability of serotonin a neurohormone that plays a vital role in sleep quality. People with low levels of serotonin are moody, and can suffer from insomnia.
A high level of serotonin facilitates the production of melatonin a hormone that regulates sleep in darkness.
A massage also raises the levels of epinephrine which create a feeling of relaxation and induces deep sleep.
Acupressure and Trigger Pressure Therapy create endorphins which reduce pain and produce a sense of euphoria.
Nowadays, people don’t even have to leave their homes just to get a massage. The best massaging chair can provide users an almost similar experience and benefits. This is the reason why the popularity of massage chairs has increased in the recent years.
2. Smart Eating and Drinking
Caffeine found in coffee is a stimulant that keeps you awake. Taking caffeine in the evening will disrupt your sleeping mechanisms.
Eat dinner in the early evening. This will give your gastrointestinal track enough time to digest the meal comfortably. By the time you are falling asleep, the digestion process is almost done, giving you a quite sleep with no bowel movements or bloating.
3. Establish Regular Sleep Schedule
The body has internal analysis systems that check its activities. When you sleep and wake up at the same time every day, the body responds by turning on the internal clock. The mind learns when to expect sleep and when to wake up. An established sleeping schedule helps you stay asleep for longer until the time designated for sleep relapse, and it is time to wake up. Even after a late night, focus on waking up at your usual time. Then compensate the extra sleep by sleeping early.
4. Invest In a Sleep-Inducing Environment
Technology plays a significant role in sleep quality. The lighting systems, mobile phones, and television sets affect the production of the sleep hormone melatonin. Turning off the TV and bulbs before sleep can help you sleep better. Separate your work from your bedroom. Thus computers and TV sets should stay out the bedroom. Another thing you need to invest on is the right bed.
5. Regular and Smart Exercise
People who exercise regularly sleep better and stay awake during the day. Working out rejuvenate your body mechanisms. Researchers indicate that working out reduce insomnia, depression, anxiety and other sleep-related conditions. With enough exercise, you can have quality sleep that is in-depth and restorative.
However, activities stimulate the production of cortisol which reduces the need to sleep. Smart exercise means working out in the morning or late afternoons and never close to bed time hours. Doing yoga and meditation is far much better when preparing to go to sleep.
For centuries, wool has been the first choice when it comes to sleeping materials. But if even thinking of sleeping on a woollen mattress makes you sweat, then you cannot be farther from the truth. Wool though often used for making outer garments that help you stay warm, is in fact is the ideal choice for bedding and mattresses even in hot climates. If you are puzzled over the irony, read further to discover the amazing properties of wool. You may find it’s better than the best rated memory foam mattress you will find in your local store.
In a recent study conducted by the University of Sydney in partnership with the WoolMark Company, several researchers examined the properties of different synthetic materials and wool in providing the ideal sleeping environment. The study tested the properties of the materials at various temperatures and humidity levels. The results of the study proved that wool is the ideal choice for bedding. It helped subjects to fall asleep quickly and also made them sustain REM or deep sleep for longer periods of time. Wool bedding also helped to regulate the body temperature of the subjects and provided the ideal temperature for restful sleep.
We list out a few reasons as to why you should prefer bedding made out of wool when compared to other synthetic materials.
Wool is organic and free from all chemicals. It is one of the oldest natural fibres ever known to mankind. Hence it does not harm your body in any way.
Wool maintains your ideal body temperature irrespective of the season. During summer it helps to cool your body while during winter it helps to warm your body.
It is free from allergy causing substances. Hence it can be safely used by everyone without having to worry about allergic reactions.
Wool provides the natural support for your body. Forget about hard springs in your mattress when you can stuff it with natural wool.
Wool is a fibre that is naturally fire-retardant. Hence it is a safe choice for bedding.
So enjoy peaceful and restful sleep on a soft woollen mattress.
We usually associate wool with warmth and sweaters. However wool isn’t necessarily limited to these factors. Wool should be your first choice when it comes to choosing the fibre for your bedding. The benefits of choosing wool as the fibre for your mattress are many: Wool regulates body temperature, it is hypo-allergic, a natural fire retardant, helps eliminate pests like dust mites and termites.
It is the only material that is suitable for all weather conditions. During summer it absorbs your body moisture helping you sweat less and feel cool. During winter, it retains your body temperature thereby helping you feel warm. As we grow older, a lot of us suffer from insomnia. Getting a full night’s sleep is difficult. Very often we feel tired and groggy when we wake up. You can easily eliminate all this by choosing quality woollen mattresses and bedding.
The reason we turn and toss in bed is due to the loss of water vapour from our body. When we sleep, if our bedding is not at the right temperature we feel hot. We begin to sweat and lose water vapour at an alarming rate from our body. We keep on tossing, change positions and become restless. We throw away our blankets only to feel that we are cold and the cycle repeats itself throughout the night. We can be easily deprived of a rejuvenating sleep by a wrong mattress. Wool helps you overcome this as it efficiently absorbs moisture from your body thereby lowering your body temperature and helping you feel cool.
Usually married couples have a hard time agreeing on the right choice of mattress that is suitable to both. It is common for one person to feel cold all the time while the other person feels hot all the time. Wool is the ideal choice of bedding material for such couples as it regulates the body temperature of both the individuals and offers relaxing sleep.
There are innumerable types of wool products available in the market. You can choose one that suits your requirement based on the humidity and temperature at your place. Here we explain the different types of products available. You can easily buy these products at your neighbourhood mattress store or online. The advantage of buying online is that you have a wide range of products that are usually not available in your neighbourhood. Also several online sellers even offer free international shipping or international shipping at an affordable price. Hence you can buy the best woollen products from any corner of the world.
Before you begin your shopping spree, we help you in understanding the purposes of different wool products.
This is a very popular woollen product that has become a necessity for a good night’s sleep. A woollen duvet is similar to a blanket or a comforter that you use to cover yourself while sleeping. There are endless designs of cotton covers for woollen duvets. You can choose a cover depending on the theme and colour of your bedroom.
The biggest advantage of a woollen pillow is that you can control the amount of filling within your pillow. Some prefer fully stuffed fluffy pillows while others do not care for high pillows. The choice is yours. You can choose the filling amount to suit your sleeping preference. These pillows are also available with pure cotton covers that you can choose depending on your preferred style. These pillows are durable and provide you comfort for many years without getting worn out.
Wool Mattress Covers:
These covers not only give you an extra layer of comfort but help you regulate your body temperature. Hence they are used at hospitals and rehabilitation centres to help the patients recover faster. If you want a peaceful night’s sleep then you should cover your mattress with a woollen overlay. These are also available in different colours and patterns to suit your preferences.
Usually people opt for a cotton mattress topper or overlay. However if you need restful and peaceful sleep, it’s time to switch to a woollen mattress topper. Here I list the benefits of a woollen mattress topper.
Temperature: Wool is an all natural fibre that unlike other synthetic fibres offers you breathability. It keeps you cool during summer and warm during winter. Hence you need not bother buying new covers to suit different seasons.
Blend of Wool: There are different types of wool blends available to suit different styles and preferences. A woollen mattress topper is considered as the epitome of luxury and indulges you to sleep deeply and restfully. The finest blend of wool in the world is the blend of Alpaca and British wool.
Relaxation: When you lie on a woollen mattress you need not look for other methods to relax yourself. No matter the reasons for insomnia you will fall asleep at once you lay on a woollen mattress.
Ideal for Bed Sharing: It is common for married couples to have different preferences when it comes to bedding. But a wool mattress adapts itself to suit different people so it is ideal choice for bed sharing.
So, switch over to a woollen mattress topper for your bed and sleep like a baby.
As a mattress seller, one question I frequently encounter from my customers is, “Which is the right bed for me?” My answer always is the same, “It depends”. Just like there is no one size that fits all, there is no one bed that suits everyone. The right bed depends on several factors.
The first factor you have to consider when you get a new bed is your sleeping position. An important point to remember here is the position you wake up from sleep not the position you try to sleep in. So even if you try to sleep on your back, but if you always wake up on your right, then you are a right sleeper.
The second factor to consider is the position of your hands. Depending on where you place your hands you have to decide on the size of the bed you are about to buy.
The third and most important factor to consider is the level of hardness or firmness you desire in your bed. While some love to sink into their beds, others find too fluffy and soft beds disturbing. However there is a difference between the softness and the firmness of a bed. Softness is how the bed feels when you first lie on it and firmness is how it feels when you are deep asleep. Research proves that people sleep better when they choose a bed based on its firmness and not softness.
Here I outline the strategy you can follow when you go bed-shopping:
Do not do mattress shopping in a hurry. Plan at least a few hours exclusively for mattress shopping.
Identify the position in which you lie and the position you wake up in before you go shopping.
Lie down on each bed for at least 10-15 minutes and identify the one that feels good for you.
No matter how much we toss and turn, some of us are unable to fall asleep when we lie down. While a lucky few, quickly slip off into dreamland as soon as their head hits the pillow. So what do these lucky few do right that the rest of us is doing wrong?
Here we give you a few techniques that can help you fall asleep quickly.
The first and foremost thing to do is to unplug all electronic devices at least an hour before going to bed. If you try to fall asleep right after watching few hours of television, or playing adrenaline pumping video games or simply looking at your Smartphone for hours together, then your brain takes time to shut off and to let you fall asleep. Instead at the end of the day, you can unwind with a good book or listen to calming music. Even doing simple chores around the house can help you fall asleep easily. Make it a habit never to bring your electronic devices like laptops, mobile phones to bed. It is also better if you don’t have a television in your bedroom.
If you are not able to fall asleep once you lie on the bed, you can try deep breathing. Focus on inhalation and exhalation. Calm your mind and try to get rid all the thoughts that pop into your head. Close your eyes and take deep slow breaths. Try to extend each breath.
Try relaxing your muscles one by one. Start from your toes and slowly tense each muscle as tightly as you can and then unclench the muscles. Do this repeatedly till you reach the muscle groups at the top of your head. Finally close your eyes and imagine a calm peaceful environment and submerge yourself there.
Follow these techniques and banish sleeplessness and enjoy a peaceful night’s sleep.
We are all aware of the innumerable benefits of a good night’s sleep. However studies reveal that most adults do not get the required amount of shut eye. Luckily, there are time tested sleep tips that help you to fall asleep quickly. Here we list out a few tips that will help you sleep like a baby in no time.
Have an alarm to go bed. Unlike the early morning alarm, that makes us want to scream, this alarm can be soothing. Make sure you set an alarm on your mobile phone. As soon as it goes off, no matter what you are doing, make it a habit to hit the bed.
Do not drink alcohol right before bedtime. This makes you wake up often in the middle of the night and you may find it harder to go back to sleep.
Keep your bedroom dark. Switch off the mood lightings and sleep in a pitch dark room. Studies reveal that sleeping in total darkness helps your body to recover damaged cells quickly making you feel fresh in the morning.
Do not overheat or freeze your bedroom. Adjust your thermostat to the right temperature so that you don’t feel too hot or too cold.
Paint your bedroom in soothing colours like blue, green and grey. Avoid bright colours like red that stimulates your senses making it harder for you to fall asleep.