Post-Holiday Slump? Here’s How to Deal

With the fun few days you’ve experienced, it’s either you’re already reinvigorated to get back on track to your daily routine or you feel extra groggy after not sleeping a lot due to the hectic itinerary you accomplished while out of town. Either way, the post-holiday slump is real and your sluggishness proves it.

How do you get out of your slump and perform better? Here are two surefire ways to feel better today despite feeling so sleepy.

Take a nap.

On your lunch break today, take a quick power nap to energize yourself and get the alertness you need to get through the day. The after-lunch hours will be brutal if you’re already sluggish to begin with, so get ahead of the game and sleep some of your tiredness away. The National Sleep Foundation says that 20 minutes will already let you enjoy the benefits of napping, so gun for that. If you have more time, you can also try the 26-minute trick used by air traffic controllers, as suggested by a NASA-conducted study.

Just don’t go overboard as sleeping more will transition you to deeper levels of zzz’s and you’ll come out of it groggier and more tired. Stick to these nap durations and you can be sure to get out of your slump without a hitch.

Drink lots of water.

Being all groggy and sluggish will want you to reach out for a few cups of coffee or some sweets to help you jolt yourself awake. While this is a quick solution, it’s also not the best. It will only postpone your sluggishness and may even affect other effective techniques (like napping).

What you should do instead is to hydrate yourself by drinking loads of water. Fatigue is a symptom of dehydration, so by feeling tired and sluggish, your body could be telling you that you need more water. By rehydrating, you also get to energize your body without having to worry about crashing later on, which is common with sweets and coffee. This makes it a great way to stay awake and alert on your first day back at work after a tiring long weekend.

Get back to your regular sleep routine.

Lastly, getting back to your regular sleep routine is the best way to recover from your slump. Doing so will help you get back on track with your regular sleep schedule, letting you reacclimatize with your daily routines faster.

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The first few days back to your regular routine may be brutal, but since you had a great time, it might all be well worth it. If you don’t want to experience the same thing the next time you go on a holiday, you should plan ahead with these tips and stick to your regular sleep schedule even while you’re away.

Why You Should Include Sleep to Your Holy Week Plans

The Holy Week is one of the most highly anticipated dates every summer as it gives most of us a few days off from work and school. Most families spend it together, whether at home for some quiet time or traveling to visit relatives or new sites. Whether you already have a packed itinerary or you’re still thinking of ways to spend the free time the holidays will bring, may we suggest that you squeeze in sleep in your plans?

While catching up on sleep on the holidays isn’t exactly something that will let you pay off your sleep debt, it can still be a great way to reset your body and get you started on sleeping better. Experts even say that sleep is the best thing that you can do on your vacation as it helps you relax better so you can doze off easily and without having to stress about getting ready to go and battling the commute the next morning, you can feel better rested by the moment you get up.

If you’re planning to do a spiritual take on this holiday, sleep is still a great thing to include in your plans. as the 1 Corinthians 6:19-20 New International Version (NIV) says:

19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.

Sleep is a great way to take care of the body, so by doing yourself a favor and getting some zzz’s this holiday season, you might just be able to do something for your health and spirit.

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What Exactly is “Summer Sleep Slide”?

“Summer slide” is what experts call the slow down children experience in their reading and math progress during the summer months. Without school, some kids are not forced to practice their skills, making them fall behind.

Experts are saying that this goes the same for children’s sleep. Without the need to get up at a specific time in the morning, kids tend to sleep a lot later than what they’re used to. If they’re not capable of sleeping in, they’ll surely incur some serious sleep debt over the course of their vacation.

Because sleep is essential for kids’ development, make sure that your little ones are getting ample zzz’s even during the summer months. To do this, here are a few tips.

Enforce a Consistent Bedtime

Enforcing a bedtime, even when they don’t really have to get up early the next day, is a must. Some parents tend to become more lax during the summer vacation since kids don’t really have to go to school the next morning. If you’re letting them stay up late, make sure they get to sleep in a bit in the morning or at least they take naps.

It’s a common trend for some parents to wake their kids up early in the morning during the summer for no reason at all, mostly just to punish them for staying up late. If you’re worried about your kids’ health, though, please refrain from doing this. If you want to make them do chores, they can always do the ones that aren’t exactly time-sensitive and if they do, make sure to let them take naps afterward – even those teenagers of yours. This way, you can still be sure that they get the ample zzz’s they need.

Monitor their Schedule

It’s also essential to get them back on track on their school day sleep routine a few weeks before they go back to school. This way, they won’t have to feel sluggish on their first few school weeks because their sleep schedule is still out of whack. Getting them to follow their regular bed and wake up times at least two weeks before their classes start will help them perform better in the new school year right off the bat.

Kids may seem resilient and energetic at all times but it doesn’t mean that they don’t need sleep. In fact, they actually need more zzz’s than you do, so don’t expect them to sleep just an hour or two during their summer vacation. Make sure to help them get ample sleep, otherwise, their sleep debt will impact their development negatively and affect their performance in school.

5 Reasons Why It’s Hard to Sleep in the Summer

If the last week got you feeling all too sweaty for your liking, then you might have noticed that summer is already making its way to our beautiful tropical country. While we wait for PAG-ASA to officially announce the grand entrance of the hot months, the best thing that we can do is to prepare ourselves for the worst.

By “worst” we mean the sweltering heat that we’ll have to endure, not only while outside, but during the nights as well. As we all know that sleeping on hot summer nights will be a challenge, it’s best to meet it armed with the best techniques to deal with all the sweating and discomfort it can bring.

To get ahead in the game, it’s important to recognize the very reasons why you can’t sleep well on summer nights. The heat is just one thing, but as it also cause other things to that can really affect your shuteye so you’ll need to pinpoint these other issues in order to resolve them. To help you do that, here are five common problems that you will want to avoid once summer rolls in.

The Humidity

Summer evenings are definitely hot, but what really takes the cake is the oppressive humidity that comes with it. With the heavy air, it feels even hotter. And even if you wear thin clothes (or even ditch it entirely), it’s still too warm.

The best way to beat humidity is to turn on the AC, of course. However, if your bedroom is not equipped with one, moving the air around is the next best thing. You might be tempted to have the fan on one position to get more wind your way, but this is actually counter intuitive. Moving the air will help cool your room better. If you can even spare using another one, you should position it facing the window to push the hot air out of your room. This will encourage better air flow in your bedroom, which will help you sleep better.

Sweaty Sheets

If you sweat in bed, then your sheets will get sweaty as well. It’s very unpleasant to lay down on a warm, damp fabric, so what can you do?

For one, you should look for bed clothes with moisture wicking properties. This way, your sweat won’t get soaked into the sheets and make your mattress gross as well. You can also look for cooling products like pillows or even just ice them to make them cooler. Some even stick their sheets and pillows in the freezer before using them to help cool their beds at night. If you want to try this out, you should make sure to do ample research first, though, as doing it incorrectly can make your pillows gross and contaminate the food in your fridge, not to mention possibly damage your mattress in the process.

Mosquitoes

The heat also affects bugs, so they’re up and about during these months. Mosquitoes are he worse because they’re not just annoying and disturbing, but their bites are also very itchy. To cross them out from your list of sleep worries this summer, do your best to keep them out of your home. Screening your home is the best way to do this, but if you can’t do that, using a mosquito net can also help.

Power Interruptions

Summer also means more power consumption for the country, so power interruptions tend to happen a lot right when you’re trying to deal with the heat. If you’re unfortunate enough to experience regular power interruptions at night, it’s best to prepare for it. Investing in one of those rechargeable fans will help tide you through the blistering nights.

Dehydration

With all of the sweating that you’ll be doing this summer, it’s very easy to get dehydrated. This can affect your zzz’s as getting parched can wake you up in the night and make you uncomfortable. Luckily, this one’s very easy to deal with, you just need to drink lots of water. Doing this will also help you feel more comfortable despite the heat and avoid serious health issues like heat strokes.

The summer months can really be a trying time for your sleep, but it doesn’t mean that you should just give up on getting ample shuteye this season. There are ways to combat the heat, you just need to exert a bit more effort so you can sleep better.

How to Sleep On Your Back

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Your sleep position matters if you want to get a good night’s sleep. According to experts, sleeping on your back is always the best way to fall asleep. Granted that your mattress offers proper support, sleeping on your back will benefit you in so many ways. However, it’s not so easy to do so if you’re used to other sleeping positions. It can be a real struggle to train yourself to change your main sleeping habit, but it can actually be done.

Benefits of Sleeping on Your Back

You might be thinking, why on earth should you sleep on your back if you’re more comfortable sleeping on your side or even on your stomach? Sleep is all about comfort anyway, so why bother? Here are some reasons why you should give sleeping on your back a shot:

1. Your spinal column will be in a neutral position, ensuring pain free mornings and better health overall.

If you sleep on your back on a, say, Salem Bed mattress that will nicely support your back, you can get better sleep because your spine will be in a neutral position. Sleeping on your side, stomach, or fetal position will need you to bend, twist, or curve your back for hours on end which can strain your body. This can lead to body pains and bad posture in the long run as your stiff neck and lower back pains will tell you.

2. It’s good for your skin.

There are actually a few reasons why sleeping on your back is good for your skin. For one, it keeps your face off the pillow which can be teeming with bacteria and dust. This can help you minimize your breakouts. Two, it can prevent the formation of sleep-related wrinkles that can come from pressing your face on to the pillow for extended periods on a nightly basis.

3. It can make you look slightly better.

Sleeping on your back will prevent the fluids from moving to the front of your body during sleep, resulting to a less puffy appearance. If you tend to look a bit swollen in the morning, you might want to consider sleeping on your back from now on.

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How to Train Yourself to Sleep on Your Back

Now that you know that sleeping on your back is good for you, the next step is to try changing your ways. To do that, here are some tips you need to keep in mind:

Check if your mattress can support you.

Sometimes, the comfortable sleeping position for you has nothing to do about your preference but only because it’s the only way you feel comfortable on your mattress. Check if your mattress can still support your body well when lying down. If you feel that some parts of your body is uncomfortable, suspended, or strained, you should get a new mattress, stat. Firm mattresses are great for back sleepers and you’ll find some good options from Salem Bed.

Use the right pillows (both in terms of height and number).

Whatever your sleeping position is, pillows are essential. Your neck should be propped up nicely to keep the proper alignment of your spine. This will ensure your comfort and prevent any pains and strains in the evening. The pillow for your head should be thick enough to keep your spine properly aligned.

If you’re training to sleep on your back, you should also get a few more pillows to help you get comfortable sleeping in this new position. Place a few under each arm, on each side of your torso, and one under your knees. These can serve as bumpers to keep you in position all night long. Just make sure not to use pillows that are too fluffy so those areas won’t be puffing out and make you uncomfortable all night long.

Don’t eat a heavy meal right before bed.

Heavy meals before bed are absolute no-no’s if you want to sleep better and on your back. Doing this will weigh you down and make sleeping on your back a bit uncomfortable. Make sure to eat at least 2 hours before you hit the sack.

Make sure you’re not too cold.

When we’re cold, there’s a high likelihood that we curl up to conserve our body heat. As you’re trying to sleep on your back, you shouldn’t do this. Turn your AC or fan’s setting down if you know that you’ll get too cold in the middle of the night. Having a cozy blanket on hand can also help you out.

Be patient, consistent, and determined.

Patience is truly a virtue if you want to train yourself to sleep on your back. It will take a lot of getting used to, especially if you’ve been a side or stomach sleeper all your life. It can also be a big challenge if you tend to move a lot in your sleep. You’ll need to be determined and always consistent if you want to be successful in this as well.

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Sleeping on your back will really help you enjoy many benefits that are good for your health. Give it a shot and see for yourself just how much it will improve your slumber.

 

New Techs for Sleep that will Wow You

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Sleep is the latest health trend that has been taking over the world today. From Arianna Huffington’s Sleep Revolution to Gwyneth Paltrow’s Clean Sleep, it shouldn’t come as a surprise that most of the world are now paying close attention to their zzz’s. The growing number of technologies for sleep is another proof that sleeping more is indeed the latest trend. The latest CES (Consumer Electronics Show) has definitely shown a large number of latest products designed to help people improve their zzz’s.

If you’re one who’s interested in using technology to help you sleep better, these latest innovations and offerings might tickle your fancy. However, their novel ideas might not exactly bring more slumber to everyone. Some might even just leave you encumbered with too much tech and data that you might not have use for.

Still, they seem great, right? So we’ve rounded up some of the most unique and promising techs for sleep and see for yourself which ones may work for you.

Wearable Trackers

Wearable tech comes in a wide array of designs nowadays but the most popular ones are smart wristwatches that will monitor your nocturnal behaviors for you. It will then collate the data and present the information to you upon you wake up. Mostly, it will monitor your sleep-wake patterns, movements, breathing, and heart rate. Others might also be able to monitor your teeth clenching and snoring.

Are they worth it? Yes, if you have sleeping difficulties that you can’t detect. However, if you sleep fine, they might not be the best to help you get more zzz’s.

Sleep Apps

Apps that are designed to help you get more zzz’s also come a dime a dozen nowadays as well. They have different purposes, but since they’re stuck on your phone and you largely have to input data on them to work, they’re less handier than wearables in telling you what’s wrong with your sleep. They can still be very useful, though, if you already know what you need to work on.

Smart Pillows

Ok, so you might be thinking, how can pillows be smart? They’re just a bag of fluff or a block of foam? Well, you see, these smart pillows have special chips in them that can basically replace your wearable and work just like your apps at the same time. Most are designed to track your sleep and work as white noise players or alarm clocks at the same time. You can say that they’re quite handy but they can also be pricier as well.

Smart Bed?

The latest in the burgeoning sleep techs industry is the smart bed. It’s actually quite promising because it adjusts to what you need to sleep better. It automatically contours to your body to support your pressure points better and even moves when you snore so you stop doing so. The concept’s still very new, though, so we can expect to see more development in the future.

Is Tech Good for Your Sleep?

Experts have been quite adamant that tech in the bedroom can cost you your sleep. And honestly, we kind of agree. All those blue lights can really mess up your Circadian rhythm. However, if you have no clue what’s keeping you up at night, these techs can still be very helpful to you since we don’t have a lot of sleep specialists in the country just yet. If you think they can be of great help to you, though, you can always give them a try.

If you ask us, though, there’s always a high chance that your old mattress is messing with your zzz’s. If you toss and turn in your sleep, we suggest considering replacing your old mattress for a new one. That does the trick for a lot of people, so why not give it a try?

Want to Lose Weight in 2017? Add Sleeping More to Your New Year’s Resolution

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Losing weight is the the most popular new years resolution there is. However, not everyone gets to actually pull it off. There are so many factors to losing weight that a simple list of what to do doesn’t always cut it.

If you’re one of these folks who want to lose weight this year, all you really need is to actually exercise, eat better, and sleep more. Yes, sleeping more can actually help you shed some pounds off. How? Here are the top reasons:

1. The rest sleep provides helps your body heal and recuperate.

This helps you have more energy for the next day, letting you exercise more and harder the next day.

2. You can reduce your cravings.

When you’re overtired, your body’s reward center kicks in hard. This causes cravings, which can lead to eating more or pigging out on unhealthy food items.

3. You eat more when you’re tired.

Not sleeping enough and doing strenuous physical activities will require your body to compensate. This means that you’re hungrier and will be able to eat more. More food can cause a strain to a slow metabolism (which is very likely to be present in someone who needs to lose weight) and cause weight gain.

While more sleep alone won’t let you lose weight, doing so can trigger your body to function better and boost the effects of your diet and exercise. It’s often the missing ingredient in most weight loss regimens, so if you really want to slim down, you really should sleep more.