How to Get Some Sleep When You’re too Spooked to Close Your Eyes

With Halloween here, it’s basically the scariest time of the year. Whether you love or hate this season, there’s a good chance that you’re a part of #TeamNoSleep. With so many ways to spook yourself silly, it’s easy to find yourself losing sleep because you can’t keep your eyes shut in fear of something lurking in the dark.

Whether you believe in the supernatural or just have a wild imagination, you shouldn’t sacrifice your good night’s sleep over the thoughts of having psycho killers, monsters, and vindictive ghosts nearby. You need your sleep, especially if you’re going to spend the whole day with family for Undas.

But how do you sleep if you can’t kep your eyes shut for longer than two seconds without freaking out? Our solution: distract yourself.

The most important thing that you have to remember when you scared yourself with all of the horror shows, movies, and stories you’ve read is the fact that all of them are just in your head. So, you need to shove the thoughts away and replace them with something else, even for just the time being.

The best distractions would be anything that can engross you and uplift your mood. For some people, cute animal or baby videos can do the trick. For some reason, watching some ball of fluff do something silly can help you relax and take your mind off things. Other funny videos can also work as those won’t just take your mind off things but can also change your mood. Watching some kilig scenes of your favorite movie or TV show can also help.

Doing breathing techniques is another highly-recommended way to calm yourself if you’ve just spooked yourself. Doing this can trick your body to relax, thus helping you settle down as you try to catch some zzz’s. However, you still have to keep your mind off the scary thoughts, so this might need a bit more willpower to work.

Lastly, cuddling in bed with a loved one is another great way that can help you forget the thing that has been scaring you. You won’t have a hard time achieving some sense of security while snuggled in and cozy under a soft blanket.

If you get scared easily but still love getting spooked from time to time, it’s very important to learn a few tricks to help you snap out of it. These three techniques are just some of the most recommended tricks by users online, so they also tend to guarantee the best results. Try some out tonight and welcome the holidays with some great zzz’s.

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5 Reasons Why Reading is the Best Thing to Do Before Bed

Nope, bedtime stories are not just for kids. Experts are actually recommending people to read before dozing off as a part of a solid bedtime routine as it has proven to be quite beneficial for your sleep.

This shouldn’t be surprising, really, as  there are tons of reasons why reading is good for you. And if it is good for you in general, it shouldn’t be bad for your zzz’s right?

But what exactly makes it an excellent addition to a foolproof bedtime routine? Here are the top five reasons.

Reading is (Largely) Relaxing

Reading can be very relaxing. For one, it lets you sit or lie down quietly without requiring you to do anything than absorb what’s written on the page. You don’t have to bother thinking about what to do or how to do whatever’s asked of you, so you can just chill with a book.

Then, there’s also the fact that it can effectively take your mind off things. If you’re worried about something, being immersed in a completely different world inside a book will help your mind calm down and unwind.

And because sleep doesn’t come easy to those who are stressed, being able to unwind easily is something you should aim to achieve. According to some studies, reading can help you calm down within six minutes. So if that doesn’t promise you a nice way to help you doze off, you’ll be hardpressed to find anything else that can do better.

Reading can be a Calming Part of Your Bedtime Routine

We know that we’ve said it about a million times before, but it really bears repeating that a bed time routine can really help you sleep easier and even better. As the brain works by associating things to one another, anything that you keep doing before hitting the hay can clue in your brain that it’s about time for bed.

The best bedtime routine should have a series of relaxing tasks to help you better ready yourself for sleep. Reading is certainly a perfect addition to this list, as the first point would tell you.

Reading can Keep You Away from Screens

The blue light in your smartphone, tablet, TV, and computer screens tell your brain that it’s daytime, so if you’re glued into them before bed, you might have a hard time falling asleep. Reading, on the other hand, can keep you away from these screens before you catch some shuteye. This is particularly true if you read a print copy or if your e-reader is not backlit with some blue light.

Books can Give You Something to Dream About

Want something nice to dream about? Read an equally nice book. The story you get to enjoy before dozing off can be your brain’s resource for your dreams. So if you want to dream about a fantastic adventure, grab an equally fantastic paperback before you go to bed.

The Right Books can be Better than a Lullaby

It wouldn’t be hard to find someone who’ll say reading makes them sleepy. And even if you’re an avid reader, there will always be some books that will bore you. So if you’re still highly energetic and very riled up by bed time, grab a dull book and go at it until you start feeling drowsy with sleep.

If you’ve been having a hard time falling asleep because of stress and worries, reading a book before bed might be the perfect solution for you. Combine it with a cozy Salem Bed  and you might be surprised just how effective reading before bedtime can be.

Make the Bed Your Happy Place and Sleep Better

For most of us who needs to power through their days, the promise of a cozy bed can really make things better. There are those people who can be so stressed out the whole day but then instantly have a light and jolly mood the moment their backs hit the bed. Not everyone can transition this fast so you might be wondering, how do they do it?

The explanation is simple, albeit the execution may not exactly be: they made their beds their happy place.

Lots of us have happy places. Some find it in the great outdoors, other by the beach. There are also those who can instantly relax the moment they get together with a special someone or their family. It doesn’t even have to be a place at all in some cases. As long as you get to instantly relax the moment you’re there, then that’s it.

For some people, it just happened to be their beds. After a long day, your bed can be one of the most comforting places since it is, ideally, comfortable. The physical comfort, familiar smells, privacy, and the sense of security can do a number on your mood when you’re in bed. If you also have a cuddle buddy, it can up the comfort levels and even the sense of euphoria.

Turning your bed into your happy place shouldn’t be that hard. If you’re naturally inclined to feel relaxed upon lying in bed, then all you need to do is realize it. If not, you can try these tricks:

1. Don’t work in bed.

Doing any kind of work in bed often will have it associated with the stress and frustrations of working. If you have to work at home, do it outside of the bedroom.

2. Only do the things you enjoy in bed.

If you find something too tedious, don’t do it in bed. Don’t calculate the bills you have to pay in bed. Never open mail or bills that you’re sure will stress you out while you’re still laying down. Just don’t do anything that will upset you in bed so you won’t get stressed while in there and associate it with stressful things.

3. Remove clutter.

Even those who can work with clutter around them might find it hard to relax if their bedroom is a mess. Sure, you can sleep in it, especially if you’re really tired, but you won’t really feel relaxed with so much bothering you. Tidy up a bit and enjoy a relaxing bed.

4. Turn your bed into your haven.

Outfitting your bedroom with the coziest pillows, softest blankets, and the most comfortable mattress can really make it one of the best places to chill out at home. Add a few more items to turn it into what you’d call your favorite space and you’ll be able to relax more in your bed.

5. Hang out in your bed from time to time.

Got some free time on your days off? Hang out in your bed and just generally chill out in it. Read a good book, watch a fun series, or just do whatever else you like doing in bed. It can help you better associate it with some good times, allowing it to be a relaxing spot for you.

We’re not saying this because we’re in the sleep business, but, really, there are lots to gain by having your bed as your happy place. Not only will it promise you a nice and cozy place to relax in, but it can also benefit your sleep. If it’s a Salem Bed product, you’re even better guaranteed that it will be comfortable.

Why Sleep is a Must for Moms-to-be

Becoming a mother is one of the most fulfilling things a person can experience. However, it involves a lot of work for a lots of people. With so many things that can go wrong, the task of carrying a child to full term doesn’t always come easy. In fact, despite so many advances in technology today, premature births are still challenging obstetricians around the world. Researchers found out, however, that sleep can help address the problem.

Studies have shown that insomnia in moms-to-be increase the risk of preterm birth. One study analyzed the medical records of 3 million pregnant women in California, while another surveyed over 166 pregnant women with the Pittsburgh Sleep Quality Index (PSQI). Both studies show that there’s a relationship between poor sleep and premature deliveries.

The numbers are also seriously high. In one of the studies, insomnia increased preterm birth risks by 30%, sleep apnea by 40%. While experts say that lack of sleep alone won’t directly cause the premature births, they do trigger the problems that can actually cause it. Inflammation is often caused by lack of sleep and it’s also largely to blame for premature births.

Aside from preterm births, studies have also shown that moms-to-be with sleeping problems late in their pregnancies will also most likely experience longer labor and even require cesarean deliveries.

What’s disturbing is the fact that pregnancy actually causes sleep problems in many pregnant women. The discomfort alone can really prevent you from getting a good night’s sleep. The changes in hormones the female body experiences during pregnancy also makes sleep even more elusive.

What can a mom-to-be do to prevent all of these? Check out our sleep tips for moms-to-be here.

Top Sleep Tips for Moms-To-Be

According to the National Sleep Foundation, about 78% of pregnant women experience sleep issues. Due to the changing hormones in the body, sleep can be disrupted and disturbed. It doesn’t mean, however, that not getting ample zzz’s is good for a pregnant woman. In fact, they even need to get more hours of sleep, possibly because of all the hard work their bodies are doing to make that baby.

But how do you get more zzz’s if your body is pretty much against it? Here are a few expert tips you should try:

Drink Lots of Water During the Day

The frequent need to urinate is one of the most common reasons why the sleep of moms-to-be are disrupted. Cutting down on your hydration is a big no-no, though, so why not just reschedule its intake in the daytime? This way, you can still keep yourself and your wee one hydrated without having to get up a few times at night just to go to the bathroom.

Take Naps

Banking and catching up on sleep may still be being debated by experts, but when you’re pregnant and you can’t get enough zzz’s, you should still strive to get it whenever you can. Naps are great for this, so go ahead and indulge yourself when you’re feeling that afternoon slump get to you.

Adjust Your Meals and Diet

Acid reflux is a common condition pregnant women experience, what with their babies pressing against their stomach. Some experts recommend taking antacids, but lots of moms aren’t just too fond of taking medications while pregnant, so doing some adjustments on your meals and diets may be better options to solve the problem.

First off, breakdown your three meals to six smaller ones. This way, your digestive system won’t have to work as hard every time you eat. Skipping spicy, fried, and acidic foods will also help manage this condition.

Install Night Lights

As mentioned above, frequent urination at night can be a big cause for sleep disruption in moms-to-be. Aside from actually having to stand and walk to the bathroom, turning on bright lights can also disrupt your sleep. It will wake you up so getting back to sleep can be more challenging. By installing night lights, your system won’t have to get a shock from the bright lights.

Exercise

Exercising is always good for the body and it really helps you sleep better. Just make sure to stick with routines that won’t be too tough for you, so you won’t overwork yourself.

Create a Bedtime Routine and Stick with It

A regular sleeping schedule is still the best way to help yourself sleep better as it conditions your body clock to get ready for sleep at a specific time of the day. By creating a bedtime routine, you’ll also condition yourself that you’re about to go to catch some shuteye so it will start to wind down and prepare your body for sleep. It might take a while to take full effect, though, so a little bit of patience will help you go a long way.

Make Sure Your Bed is Comfortable

Lastly, physical comfort is also important for pregnant women. With the bed being the most important furniture for sleep, it’s imperative that you find it comfortable and supportive to your body. With extra weight in your midsection, you’ll need better back support. It should also be soft enough for when you already need to sleep on your side.

Here at Salem Bed, we offer a wide range of products that can be be perfect for your needs. To help you pick a great bed for such a requirement, this guide can help.

Choosing the right pillows and bedclothes also help, so make sure to work on your comfort as well.

These, of course, are just a few tips that can help improve a pregnant woman’s sleep. If you have more ideas, let us know in the comments below!

Here’s Another Reason to Love Chocolates If You’re Sleep-Deprived

Chocoholics might not find it surprising that scientists have found another benefit for their favorite superfood as dark chocolate has already lots of health benefits that you can take advantage of. It’s packed with fiber and minerals that’s good for your diet, it’s a fantastic source of antioxidants, can improve blood flow, as well as boost your skin and heart health among many others.

While all of these may not sound much, the fact that you’ll be eating chocolate, a.k.a. one of the best treats in the planet, instead of some soggy green stuff can really motivate you to eat better. And now, with scientific proof that dark chocolate is also a great addition to the diets of those who don’t get enough zzz’s, you have more reasons to snack on these to keep yourself awake on your midday slump.

As 50% of Filipinos are deemed to be sleep deprived, getting only six hours of zzz’s nightly, looking for ways how to cope is essential. While improving one’s slumber is still the best solution to sleep deprivation, you will still need to manage the effects of the problem while you solve it. As improving your sleep doesn’t really happen overnight, you will need remedies to handle sleep deprivation’s consequences. And dark chocolate may just be one of the best examples of such.

According to a study conducted by Italian researchers, dark chocolate can boost brain power. By consuming the compound commonly found in cocoa and chocolate known as flavanols, proficiency on cognitive tests are seen to have increased in test subjects, heling scientists conclude that eating chocolate can help people focus better, react faster, and retain information better.

Chocolate and Sleep

But what does all of these have to do with sleep or the lack of it? With sleep deprivation often resulting to poor concentration, slower response, and poorer cognitive functioning, chocolate might just be the perfect instant remedy if you didn’t get a solid night’s sleep.

The study actually helped prove this as well. They’ve discovered that ingesting cocoa after a night of total sleep deprivation counteracts cognitive impairment effectively. They have also discovered that the bigger the cognitive challenge is, the more chocolate help.

Through the study, researchers discovered that chocolate can be a potential remedy to those who are chronically sleep deprived and that daily consumption can have a positive effect on one’s cognition over the long run.

A Word of Caution

While dark chocolate can be packed with lots of health benefits, you should also remember that it has high calorie and sugar content, so to prevent weight gain and other health complications from regular consumption, you should do so moderately.

Sleep Deprivation: Actual Solution vs. Remedy

It should also be noted that snacking on chocolates is still just a remedy for sleep deprivation. If you really want to have your cognitive functions in full swing, you’ll want to solve your sleep deprivation problem head on. To do that, improving the quality of your slumber with a solid sleep hygiene is still the best and most effective way to enjoy the benefits of getting ample shuteye. A regular sleeping schedule, less stress, good diet, ample exercise, and a Salem Bed can really help you go a long way.

This isn’t to say that eating dark chocolate for better cognitive performance while sleep deprived is something you shouldn’t try. If you feel like snacking post-lunch to perk yourself up, some dark chocolates can really be some of the best options as they will also fuel your brain and maybe even make you more productive for the rest of the day. What we’re saying, however, is that you shouldn’t be reliant on chocolates to keep you awake, alert, and capable.

Using Allergy Meds to Help Your Child Sleep is Dangerous

Sending kids to sleep can be one of the most challenging things parents face on a daily basis. Sometimes, they just really won’t go to bed no matter how much you beg, threat, negotiate or even yell. There will be lots of crying, lots of trickery, but it might take hours before the little one really conks out and calls it a day.

For some parents, desperate times call for desperate measures. As allergy meds tend to get little ones sleepy in no time, some parents tend to turn to them to speed up the process and send their little ones to dreamland faster. Since most allergy medicines can be bought without prescriptions, it shouldn’t cause complications, right?

Wrong. According to experts, relying on allergy medicines can cause complications in your little ones’ systems. These medications have an active ingredient known as the diphendramine which causes a sedating effect and can also trigger an adverse reaction in kids younger than 5.

Kids sometimes suffer from hallucinations, tremors, and convulsions after taking allergy meds which can be very scary for both parent and child and especially dangerous for little ones. Acute antihistamine toxicity is also a possible dangerous result of such a practice.

So the next time you’re running out of options in getting your kid go to sleep, skip the allergy meds and opt for a more natural way to send them to bed. It might be easier to have them automatically conk out right around their bedtime, but it shouldn’t be at the cost of their well-being.