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!

Is Hot Chocolate a Good Bedtime Drink?

So last week, we’ve mentioned that chocolate is a great treat for those who need a good pick me up after a late night. Experts say that they can help boost your brain power, so even if you’re sleepy, dark chocolate can still help you focus on the task at hand.

But did you know that cocoa can also be a good bedtime drink? There may be some conflicting reports on it, but ccording to some experts, hot chocolate can be a good choice for a night cap. How? Here are a few promising explanations:

The whole act of consuming a warm drink before bed can be relaxing.

Sipping a warm drink slowly with your body in a relaxed position can be more relaxing than having to down a steaming cup with an actual meal. This also works with a warm glass of milk, though.

Drinking cocoa is a different take at having milk at bedtime.

Everyone knows that drinking milk at bedtime helps the body induce sleepiness which allows you to get better zzz’s in return. Its melatonin and tryptophan content help in triggering sleepiness, so it’s highly recommended for lots of folks. Prepping your hot chocolate drink in warm milk is a great alternative to just having some milk.

Hot cocoa can be good for folks at risk of diabetes.

One study has shown that hot chocolate can fend off diabetes. Testing show that mice on a high fat diet had less inflammation when given cocoa powder. The flavanols in this food item widens blood vessels so blood flow is not hindered, resulting to less inflammations. As insulin resistance is a common result of inflammations, better blood flow can easily prevent such.

Drinking the Right Hot Cocoa

It should be noted, however, that not all hot chocolate drinks are ideal for a good night’s sleep. Skip those with sweeteners and high sugar content as they will be unhealthy and won’t do much for your zzz’s.

Make sure to avoid those processed with alkali as well. These will have less flavanols which are the most important ingredients of chocolate, so you don’t want to skimp on that.

Unfortunately, chocolate also has caffeine in it, which is not exactly a good thing for your sleep. However, with ample research, you can find varieties with lower caffeine-content, so you can go for those.

A good sleep hygiene is still your best bet for better zzz’s.

Having a better sleep hygiene is still the best technique for a foolproof way in improving your sleep quality. So, make sure to work on that as well.

Yes, There are Best and Worst Days for Sleep

Most people have weekly routines. Lots spend time with the family on Sundays, while Saturdays are practically for chores. Friday evenings are for date nights or night outs with friends and then there’s also a night in, whenever the car’s coding. Of course, things can vary occasionally, but for most people, their routines tend to help them keep their lives in order and easier to handle.

Despite sticking to your routine, though, there are just a few things that you may find to be a challenge to control. Sleep is the best example as you really can’t just force yourself to catch some zzz’s.

However, scheduling your sleep can still be a good idea. According to some studies, there are nights that are just more conducive for a solid night of zzz’s, but there are also nights that are worst for your shuteye. Scheduling some efforts to ensure your sleep can be done more easily by knowing which days it will most likely work and which days you have to get creative and take other steps.

So, what are the days of the week when you get better sleep? According to one publication, Tuesday is the best night for zzz’s. It’s considered as the night that can give you the most restorative sleep possibly because Tuesday evenings already give you a sense of satisfaction that you’ve already conquered the first two days of the work week and that you’re not as beat and trying to recover from all the activities you’ve had over the weekend as you were on Monday evening. Experts also theorize that you don’t usually take alcoholic beverages on these evenings, so such substances won’t have any effect on your zzz’s.

Other studies, however, say that Thursday is the best night for catching some shuteye. Experts explain that while most people are horrific in keeping proper sleep schedules, a lot of those with day jobs at least try to sleep on weekdays so they can function better at work. So by Thursday you may already have had slept at around the same time for the previous days that your body is already a bit used to the routine. This allows you to fall asleep easier and get a pretty solid night of shuteye in most cases.

Better sleep on Thursday evenings can also be a reason why everyone’s so happy about Fridays. Because a good night’s sleep can also affect your mood, the solid evening of zzz’s could contribute to the elation you feel about Fridays. That and the fact that most folks don’t have to wake up early the next day can really be lots of folks are thanking the heavens for these days of the week.

As for the worst night for sleep, it’s none other than Sunday. As most people sleep late on Fridays and Saturdays, Sunday evenings will have you still wired a few hours after dinner because you’ve been up on those times on the previous nights. Your body is just adjusting to a later sleeping schedule by the third day (Sunday) so you’ll still be wide awake around your usual weekday bedtime. Add to this the stress you’ll get by watching the clock and knowing that if you don’t fall asleep right now, you’ll practically be a zombie at the office tomorrow and you got yourself a recipe for disaster. Sleep will even come later and you’ll have another case of the Mondays the next day.

How do you deal, though? It’s still best to just to try and stick to a regular sleep and wake up schedule, experts say. This way, you won’t have to mess with your internal body clock and then suffer from the consequences later on. If you want to sleep in or hit the hay later than usual, stick to just an hour around your regular sleep and wake up time.You might also want to take advantage of Tuesday and Thursday evenings

You might also want to take advantage of Tuesday and Thursday evenings by doing something more relaxing befor hitting the hay. It can be an extended bedtime routine like drawing an actual bath instead of just showering or getting a massage earlier in the evening. Small things that can really relax you might just give you better quality sleep on these nights.You can also work on improving your Sunday zzz’s by skipping afternoon naps and those catchups over coffee with friends.

Want an extra boost to your nightly zzz’s? A Salem Bed might just do the trick. Check out our selections in our website today!

Having a Sense of Purpose Might Just Help You Sleep Better in Your Later Years

It’s a fact that the older you get, the less sleep you tend to get. Seniors experience sleeping problems due to change in one’s sleep architecture. This doesn’t mean that sleeping less is okay, though. Seniors still need to get about 7 to 8 hours of zzz’s nightly to give them ample rest and energy for the next day.

If you’ve been trying to look for ways how to remedy this issue, you might be glad to know that a new technique has been discovered by experts. Apparently, according to a new study, having a sense of purpose can really help you sleep better.

In a study led by neurologist Jason Ong from the Northwestern Medicine in Chicago, they found out that people who have a good reason to get up in the morning tends to sleep better at night. They also have lower risks of experiencing sleep apnea, insomnia, and restless leg syndrome, boosting the quality of their zzz’s.

The research surveyed 800 people with ages 60 to 100 to learn about their sleep and motivations in life. Those who have responded to have found meaning and purpose in their lives tend to have better sleep quality overall, which makes scientists think that one’s outlook in their lives can really aid in sleeping better.

We know this information can up the existential crisis some people may already be experiencing. But who knows? You might just find your life’s purpose one of these days and that might benefit you in your twilight years, so that’s another great thing to look forward to, right?

 

 

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.

To Sleep In on the Weekends or Not, That is the Question

Experts have been quite adamant that sleeping in on the weekends isn’t the best solution to paying off your sleep debt. Especially if you intend to sleep the entire day away just so you can get back hours of the sleep you’ve missed during the weekdays, you won’t exactly be doing any favors to your body, but might actually make things even worse instead.

According to the National Sleep Foundation, sleeping in on weekends can throw off your body clock, which, in turn, can wreak your sleeping hygiene for the following week. This can actually be the very cause for your sleep deprivation issues, making the whole activity counterintuitive.

However, there’s no denying that sleeping in on the weekends is one of the most enjoyable and luxurious things that you can do without spending a lot of money. Lots of people may already know that they shouldn’t sleep in but still do it because of the sheer fun of it.

As we’re so fond of staying cozy, we’re also a bit guilty of doing this “bad habit” from time to time. This is why we’re a bit ecstatic to find an emerging research that shows some evidence that sleeping in on the weekends can be beneficial in terms of your BMI (Body Mass Index).

According to a study conducted by specialists in South Korea, those who doesn’t sleep too well during the week and compensates for it on the weekends tend to have slightly lower BMI compared to those who sleep little all week-long. The study has shown that every hour of extra sleep amounted to about 0.12 lower BMI, which can still be a good amount, given that all you have to do is sleep a bit more.

Another study has also shown that sleeping in on the weekends help those who are at risk of diabetes. As sleep deprivation can up your chances of contracting this blood sugar problem, not getting enough zzz’s can lead to serious complications that can even be life-threatening later on. So, a few healthy men were subjected to a few quick tests where they were sleep deprived for 4 days and then allowed extended sleep hours on the next two evenings.

Results have shown that their insulin sensitivity fell by 23% and their bodies produced more insulin to compensate. After the nights when they slept more, their insulin levels bounced back to their normal levels, making the experts theorize that sleeping in may also have its own benefits. However, data for long term practice is unavailable, so we can’t say for certain if the pattern can be an ideal setup for regular people.

So where do we stand in all of these? We’re all for a healthy sleep hygiene, so we like to promote a bit of sleeping in. It should still be limited to an hour or less, though, so you won’t damage your internal body clock and feel tired and sluggish when Monday rolls in. As sleep debt isn’t exactly paid off in increments and can only be handled by sleeping better in general, it’s best if you’ll make the effort to have a better relationship with your slumber to get rid of your sleep debt once and for all.

How to Binge-Watch Your Favorite Shows without Damaging Your Zzz’s

With all of the amazing shows that are just waiting to be watched and the wide array of streaming services easily available today, the pull of watching a whole series in one sitting is just irresistable for many. Sadly, with all of the other things that we need to do, the first thing to go in order to squeeze in some binge watching is our sleep.

But what if we tell you that you can binge and not look like a zombie the next morning? What if there’s a way to still get some zzz’s and catch up to your favorite shows?

How? Here are a few tips:

Have Some Self-Control

Honestly, it all boils down to how much you can stop yourself to watch up to 20 episodes in one sitting. Even if you have the whole day to burn, twenty one-hour episodes will definitely take up your entire day and even eat up the time you should spend sleeping. So, if you want to ditch those spells of dizziness after an all-night binging, you should learn how to stop pressing play on the next episode.

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If you’re the type who can’t stop saying “one last episode” into the wee hours of the morning, here are some tricks to help you gain some self-control:

Set an Episode Limit

Budget your time and be okay that you won’t be able to watch the entire season in one day. If it’s a week night, you might want to stick with enough episodes that will only occupy your free time before you hit the hay. Experts say that screens should be turned off 30 minutes before bed, so maybe factor that in as well.

Turn Off the Autoplay Setting

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If you’re watching your current show in a streaming websit or app, you’ll probably fall into an endless cycle of episodes until you’ve finished the whole series or season. Without any kind of self-control, this will only leave you spending an entire day glued to your screen. So you should definitely turn off the autoplay setting.

By being able to stop between each episode, you can actually take some breaks and re-evaluate what you’re doing right now. Sometimes all you need is a pause to remember that you need to go to the bathroom or to assess if you’ll still be able to stay awake for the entirety of the next episode.

There’s nothing wrong with having to click next every after episode, because sometimes, it’s all you need to control yourself from binge watching til the sun comes up. Keep in mind that it really doesn’t matter if you don’t get to finish your show in one sitting – what happens next will still be the same whether you watch it right now or you watch it tomorrow or even next week.

By learning how to control yourself from clicking “next episode” might even help you save some time in the process because you’ll be re-watching the start of the episode again if you fell asleep halfway through, right? So just skip the hassle and stop yourself from falling asleep while binge watching with the help of a good dose of self-control.

Start Watching on Your Commute

While we’re on the topic of efficiency, why don’t you start watching your shows on your commute instead? Not only will this make the traffic more bearable, but it can also help you make more out of your time. With most of the people in Metro Manila spending up to 5 hours in traffic in a day, that will already let you dent your show’s episode list in a single day.

This will work best if you have a sizeable storage space in your device or if the app you’re using offers offline viewing. However, just make sure to still pay attention to your surrounding, even when you’re so engrossed with what you’re watching. Pause the show while walking and maybe don’t squeal and giggle with kilig, as well as gasp or laugh out loud if you can help it.

Use Blue Light Controlling Apps

Although experts recommend that you don’t watch your shows in bed, we really won’t ask you to do that because we know our cozy mattresses are some of the most perfect spots for binge-watching. Especially now that bed weather’s here and we have a few long weekends scheduled, we just can’t stop you from getting cozy and enjoying a relaxed time at home.

What we’ll strongly recommend, however, is that you use blue light controlling apps instead. There are tons to choose from that will work best for almost every kind of screen so you don’t have to worry about finding one. You’ll just have to deal with some color discrepancies, though, but it shouldn’t be too bothersome, really.

Binge Watching and Sleep

Sleep and binge watching shouldn’t be mutually exclusive, you just need to take necessary steps to make both work out for you. Hopefully, with these steps, you do get to enjoy both.