Sometimes, Getting Out of Bed is the Best Solution for Your Sleep Woes

When it comes to sleep, there’s hardly any better surface to do it in other than a good bed. This is why we often tell you to invest in a great one, so you can get comfortable and get a good night’s sleep.

However, there are also those instances when it’s better to get out of bed if you want to fall asleep. It might sound counterintuitive, but it’s actually proven to be effective by many sleepers around the globe.

So, how does it work? Here are two good instances when it’s better to get out of bed instead of stay in it.

Can’t Sleep? Get Out of Bed

Whether you have insomnia or you just experience difficulties in falling asleep every now and then, it’s never good to force yourself to fall asleep. If you find it hard to catch some shuteye at bedtime, experts say that it’s better to get out of bed. This way, you won’t have your bed associated with snoozing difficulties.

Once you got out of bed, it’s best to do something dull and boring. Listen to some relaxing music or a specialty podcast that’s designed to help you fall asleep. You can also pick up a book that you’re not particularly interested in (this might backfire, though, as you might end up with a rather exciting paperback). Doing breathing exercises can also help to relax your mind and body.

Your Mattress Might Need Replacing

In many occasions, it’s your bed that’s keeping you from catching some shuteye. If you’re completely uncomfortable, it’s time to ditch your old mattress and get a new one. Most mattresses are only ideal for use for 7 to 10 years anyway, unless it has a higher warranty.

They’re not exactly designed to last a lifetime since the fabric and foam can soak in bodily fluids and become a breeding ground for creepy crawlies. The materials also degrade after a while, especially foams. They will naturally shrink over time, so you should definitely consider getting a replacement unit after a while.

Getting Out of Bed can Lead to Better Sleep in Some Cases

If you’ve already run out of options how to fall asleep, maybe getting out of bed can be something new to try. Give it a shot and you might just find a whole new way to get more zzz’s.

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Ever Wondered Why Some People Can’t Sleep Without a Blanket? Science Explains Why

6360299917728757431144214810_puppyWe may be living in a tropical country with humidity levels that are just a wink away from becoming water, but you’ll still find lots of folks who can’t sleep without a blanket on them. They may have all ove their limbs exposed and just a teeny tiny corner of their blanket touching their torso, but it can still be their absolute bedtime requirement to get some zzz’s.

What’s even more amazing is that studies show that only nomadic foragers are the only folks who doesn’t sleep with beddings even in the hottest climates in the planet. This research focused on the foraging and non-foraging peoples who live in the hottest areas near the equator. They’ve discovered that almost everyone uses some sort of bedding or blanket, although, there’s no strict definition for such items.

How on Earth can people fall asleep with some covering despite the heat? According to experts, there are two main reasons why people can’t ditch the blanket no matter how sweltering the evenings can get. One is the fact that the body temperature drops when you near bedtime. A warmer body makes us more alert and awake, while a slightly cooler body signals your brain to hit the sack soon. To help you stay comfortable, having a blanket on hand will be a good idea.

Then there’s also the fact that the body can’t regulate heat during REM sleep. Even on sweltering nights, the temperatures will still drop in the wee hours and your body won’t have any means to warm you up on its own. You’ll need some external help to get it done and a blanket can also be your best bet.

For temperature regulation, it’s more like a habit that you might have already formed through the years. If you used to not need a blanket to fall asleep, there’s a high chance that things changed when one night you woke up to feeling too uncomfortable from the cold. That can catalyst your constant need of having a blanket nearby when you catch some shuteye.

The need for a blanket during bedtime is also said to be a product of conditioning. As humans have been wearing blankets to bed since birth, blankets are easily associated to sleep. It might even actually help trigger sleepiness as the body connects the presence of blankets to bedtimes.

So, if you’ve always wondered why you can’t sleep with a blanket, these reasons can easily answer your queries. Of course, some people can completely do away with them as not everyone is programmed in the same manner. Some folks even have more unique requirements for sleep, so, really, to each his own.

Paired with a cozy Salem Bed, a cozy blanket can really be an effective tool to help you sleep better.

 

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!

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.

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.

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!