No Surprise Here: The Heat Affects Your Sleep

As we live in a tropical country, there’s a good chance that you know full well that if it’s hot, sleep won’t come easily. Most of us have had sleepless nights during blackouts or have found it impossible to nap on summer afternoons. The heat can really be a disruptive element on one’s zzz’s and no one in the Philippines need scientists to tell them that.

But have you ever wondered why?

According to experts, the body needs to lower its temperature to get to sleep. Dropping temperature helps you fall and stay asleep while rising it wakes you up and keeps you awake. If it’s hot, the body will have a hard time to cool itself. As a result, it will be difficult to fall asleep.

And even if the body is fully capable of thermoregulation, the effects of a steamy night can still disrupt one’s zzz’s. If you sweat profusely in the night, you’re sure to get uncomfortable at some point. This can then disturb your slumber.

Luckily, there are lots of things that you can do to help you sleep on balmy nights. You might need to brush up on those techniques, though, as summer is just around the corner.

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Bedtime Jams: Listening to These Might Help You Sleep Better

As most people know, getting some shuteye requires getting in touch with your senses. To induce sleep, you have to lower your body temperature, shut off the lights, and clear your palate for starters.

Lots of people also need to be in a quiet place to shut down. Others, however, need some soothing sounds to lull them to sleep instead. If you’re one of the latter, here are a few things that you can try listening to so you can sleep better:

A Relaxing Playlist

Lots of people listen to some quiet songs to help calm their nerves after a long day.  The best part about this is that you can create your own playlist or find some nice ones online with great ease.

There are also those who found listening to the same song over and over again to be sleep inducing. The pattern tends to help some people to unwind so it’s also a dependable ‘sleep hack’ that you can try.

ASMR Audio

Playing with the concept of the Autonomous Sensory Meridian Response, ASMR Audio clips have become a relaxation phenomenon in the recent years.

What exactly is it? Technically, these audio clips trigger a “tingling sensation” that runs from your scalp to your spine. It can be very soothing that some people fall asleep to it.

These clips can have variou contents. Some features quiet sounds made by the most mundane things. They’re usually very slow, varied, and soft. Others feature whispered words or even songs. K-pop fans can find their favorite singers’ and groups’ ASMR renditions of their songs. The videos are not recommended if you want to fall asleep, though, because they can get silly and hilarious that you might not be able to doze off right away.

White Noise

Listening to white noise has been a popular sleep trick for a while now. As some people can’t really doze off when it’s too quiet out, having something running in the background has proven itself to be a great solution.

There are tons of ways how you can listen to some white noise while trying to go to sleep. Some people can easily tune in to the humming of their air-conditioning units while there are also some who like the whirring of their electric fans. The ticking of the clock can be a good choice for some people, too.

If you don’t find any of the white noise around you to be very relaxing, you can also setup some artificial sources of these sounds. Tabletop fountains are great ways to listen to moving water, for one. You can also get an actual white noise machine if you like.

Of course, you can also turn to the internet to get yourself some white noise audio clips. Choose according to what feels most soothing to you.

Bedtime Podcasts

The ease of online streaming may have done a number on traditional radio but it introduced a whole new way to broadcasting format which are podcasts. These things are a lot like radio shows except they usually tackle specific topics. They can be listened to live or downloaded to listen to at a later time.

You can find sleep-themed podcasts, too. Lots of people say they work, so you might just find them helpful.

Meditation Audio

Meditation audio clips have been around for decades already, so this one shouldn’t be surprising. They’re still available online so if you think getting your zen on will help you sleep better, give them a shot.

Audiobooks

Lots of folks read to fall asleep but if that doesn’t really work for you, you can also try listening to a calming book to get the same results. Just be very careful in selecting the title to listen to as anything too interesting or exciting might have the opposite effect.

Give these a try and you might just be able to fall asleep faster at night. Combine them with other efforts to improve your zzz’s and you might just be able to improve the overall quality of your sleep.

Want to Cut Out Sweets in Your Diet? Try Sleeping Better

Everyone knows that sugar can be blamed for all of the additional inches on your waist. This is why ditching sugar is one of the everpresent dieting techniques out there.

However, if you have a sweet tooth, doing this can be easier said than done. This is particularly true if you rely on sweets to perk you up during the day. Despite the crash that it can cause later on, a sugar rush can be rather effective in helping you power through a midday slump.

This doesn’t mean that you can’t cut out sweet in your diet, though. With the right techniques, you can actually completely avoid sweets without sacrificing your energy levels during the day.

How?

Sleep better.

According to a study, increased sleep might be able to help reduce your sugar intake. While the research only involved 42 subjects and didn’t really say that sleep is the key to an improved diet, it still shows great promise.

As lots of people take in sugar because they’re tired and sleepy, sleeping more and better can definitely be the best solution to get rid of the problem. It’s like hitting two birds with one stone as this technique won’t just help you avoid sweets but will also boost your weight loss efforts, too.

With more sleep, you’ll get more energy for your workouts. It will also help reduce your other cravings, so you’ll most likely have to eat less. This can result in better creating better calorie deficit and more lost weight.

Besides, there’s really nothing wrong in improving your zzz’s if you’re sleep deprived anyway. It can do wonders on your health that if it did help you cut down your sugar intake, it will just be a bonus.

So if you’re having a hard time saying no to indulging your sweet tooth, sleeping more could be of great help to you. Try our many sleep tips in the blog to help you improve your zzz’s and you might just find yourself consuming less sweets in no time.

Scientists are Now Saying that Sleeping In can be Good for You

One of the biggest dilemmas we’ve always had was whether to promote sleeping in on the weekends or not. Sleeping in has been strongly advised against by many experts as they can wreak your carefully crafted sleeping schedule. In fact, it’s one of the reasons why you feel groggy on Mondays. We resorted to promoting naps instead as naps are always good when done in moderation.

So imagine our surprise when a new study has emerged saying that sleeping in on the weekends can be good for you.

Honestly, it wasn’t entirely surprising since the science of sleep is still being researched. Sleep is such a complex activity so it’s not shocking to find contrasting information about the topic. It’s welcomed, actually, so it can be understood better.

But what does this new study offer?

Conducted by the Stockholm University, the study looked at the relation of sleep duration and habits to the general health of 43,000 people. They have determined that those who get less than 5 hours or more than 8 hours of sleep at night have higher mortality rates.

This has led experts to believe that even though you can’t really “bank” sleep, getting a few extra hours of shuteye on the weekends can be good if you really need it. You might not be able to offset the lost hours of zzz’s, but it’s a start. They still say that the best way to get better health is to get at least 7-8 hours of sleep nightly.

Simply put, those who are sleep deprived can benefit from sleeping in on their days off. If you’re not really in much need of the extra zzz’s, though, sticking to your regular sleep schedule would be best.

What’s the Best Way to Find the Best Mattress?

One of the most popular questions that we get on a regular basis is: what is the best mattress? This may seem like a straightforward query, but in reality, it’s very tricky. If we’re to answer honestly, there’s a good chance that all of our mattresses are the best picks in the market today. However, that’s not very helpful to anyone who wants to find the next addition to their homes, so, we hope to give you a more precise answer.

And when it comes to the best mattress, it’s a very subjective matter. This means that it largely depends on who you’re asking. Picking the best mattress depends on your comfort. But not everyone finds the same things to be comfortable.

For example, some people love those acupressure mats or slippers like there’s no tomorrow. Others find the torturous and wouldn’t touch them at all unless they’re made to. So much so that it has become one of the most popular challenges in many variety shows on TV nowadays.

You might be thinking that mattresses are way different from accupressure mats. While you’re mostly right, it still shares tons of similarities to the wrong mattress. Sometimes, you won’t really find a mattress comfortable to sleep in even if it’s brand new because they just don’t feel right.

This is why we believe that getting the feel of the bed is always very important if you want to find the right mattress for you. Other experts recommend the same thing, too, as it is the best way to get to know if you’re actually comfortable on a mattress or not.

While it requires a good amount of work, it’s all worth it in the end if you happened to find the right mattress for you. Besides, you can always make the process simpler with research.

Take our website, for example. You’ll find a Firmness Level indicator in each product page. That indicates how soft or firm the item is from left to right. So if you’re partial to firm mattresses, just check out and try out the ones rated as such. It can help you save a tremendous out of time if you plan your course of action when mattress shopping.

If you’re going to shop for any mattress  this 2018, we hope this convinces you to try out the mattresses you’re interested in. If you’re planning on getting a Salem Bed product, visit this link to find a dealer near you.

Sometimes You Just Need to be Creative to Get Your Kids to Sleep

It’s no secret that kids are buzzing balls of energy. They also reject their bodies’ need to sleep. With all the fun these youngsters get, though, the more sleep deprived their parents are.

A quick search online will give you thousands of parenting tips how to get your kids to sleep. If you’ll ask us, consistency and being firm on enforcing bedtimes would be our top tips, but this post is not about that. This post is to share just how creative parents are getting just to get their little ones turn down for the night.

We’ve rounded up a few of the most unique and hilarious techniques that parents do that might also give you a few ideas when you’re already running out of ideas how to get your little one shut down.

The Bedtime Checklist

One mom made sure that their little one won’t be pulling any stalling techniques on them everytime bedtime rolls in. By listing down all of the things their kid likes to request before lights out, they get to make sure that they run out of reasons to stay up.

If you’re going to give this technique a try, some of the things you can add to your list are:

  • get a drink of water
  • say goodnight to all the pets and toys
  • check the closets for monsters

Tailor-fit your list according to your little one’s antics and they’ll soon run out of reasons to delay their bedtime.

End the Day with a Game

If you’re raising a competitive ball of energy, turning bedtime into a game can also work. One parent found out that they can get their kids to ‘race’ to sleep. The first one to fall asleep wins the game and for some kids, it works.

Use Aromatherapy

If you already have your own collection of essential oils, you’re in luck. You can just use a few drops of lavender, chamomile, and sandalwood are just a few of the best picks that can help soothe your little one to sleep.

There are a few ways how you  can use essential oils to get the job done:

  • A few drops on a tissue paper placed near their bed or crib can already be enough for many kids.
  • Massaging a small amount on their temples can also work. Make sure that the oil is safe to use on skin before doing this, though. It’s also not advised to use this trick on infants and very young kids.
  • A few drops on a humidifier can also help disperse the scent inside your kid’s room, so it can also be a good way to help them calm down at the end of the day.

Use Some Background Music

Listening to some white noise proves to be a useful way for some people to focus. For others, it’s very relaxing that it can even lull them to sleep. There are tons of white noise sounds and videos that you can play for your kid to get them to fall asleep, so you don’t have to worry about where to start.

These are just a few relatively different techniques that parents use to help their little ones sleep. Some of them are largely similar to what most adults do, so they might not seem too weird for a lot of folks. They are guaranteed to work, though, as most of them are techniques that can get everyone fall asleep.

Give these tricks a go and maybe you can start getting good sleep at night, too.

New Year, New Sleep

The new year is definitely one of the best times to start a new routine that will help you sleep better. While you can just start having a bedtime any time of the year, the new year is an easy symbol of a fresh start.

How do you reset your sleep in 2018? Here are a three techniques worth looking into:

Get a new mattress.

Experts say that a new mattress can definitely give you a fresh start if you want to improve your sleep. Your sleeplessness and body pains can be largely attributed to an old, uncomfortable mattress, so switching to a new one can be a revelation to many sleepers.

Replace your pillows.

If your mattress is not up for replacement yet, your pillows will most likely be. Experts recommend swapping an old pillow for a new one every year or two, so there’s a good chance that you can already retire your pillows.

A new pillow will provide better support and can give you a cleaner surface to rest your head in. So if your neck already gets painful in the morning or if you suspect that it’s allergies that’s keeping you up all night, a set of new pillows might just be the solution you need.

Set a new bedtime.

If you’re going to do something that’s really new for you, the new year is a great time for it. This is why it’s also great to set a new bedtime on the first week of January as it can really motivate you to start anew.

Start the year right by paying closer attention to your health. Better sleep can work wonders on your body, so if you wish to do one thing for yourself, we hope that it can be this one.

Need help in getting better sleep? Read our posts here or on our official blog for more tips and tricks or get a new Salem Bed mattress for the best results.