Scientists are Really Making a Case for Sleeping In (for Night Owls)

If you’ve been following this blog for a while now, you’ll know that we’ve been sharing updates about sleep experts making discoveries left and right about how beneficial sleeping in can be. This piece of information, of course, is well-received by night owls and insomniacs alike. But as nothing is completely proven by scientists just yet, most experts still recommend sticking with a regular bedtime routine for the best results.

This is why this new study about night owls (or later chronotype) can be a game-changer. It basically backs up the study that claims night owls to have higher morbidity rates as wells as risks for heart disease and diabetes.

Experts believe that it has something to do with people’s biological clocks. Because being a night owl can be a genetic thing, the fact that they have to subscribe to a lark’s schedule can be the very thing that’s harming their wellbeing.

According to them, the mismatch between the night owl’s body clock and their surroundings can seriously disrupt their circadian rhythm which will possibly take a toll on their overall health in the long run. This can manifest in cardiovascular and metabolic issues.

So if you’re a night owl and you want to stay in top shape, what can you do? Scientists recommend finding a career and lifestyle where you can follow your internal clock. This shouldn’t be a big problem nowadays anymore, what with so many workplaces offering flexible work hours and shifting schedules.

Then again, if you’re not a night owl, it’s still best to stick with your regular sleep schedule. This is the best way to keep your body clock in tune with the rest of your body. This means that you’re not exactly encouraged to sleep in if you went to bed late the previous night. You can always take a nap, just don’t overdo it.

The bottomline: it’s best to stick with your internal clock according to your chronotype. It might just improve your health if you choose to do so.

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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.

5 Things You Can Add to Your New Year’s Resolution that will Lead to Better Sleep

Many of us will have “sleep better” as a New Year’s resolution for 2018. Unfortunately, not everyone gets it done. Sure, it can increase the time you spend in bed in January, but this resolution tends to be one of the easiest to break.

If you don’t want to break the same promises over and over again in 2018, you might want to start small. Tweaking a few habits can also improve your zzz’s so why not start from there?

Where do you start? Here are a few that you can add to your list:

1. Drink more water during the day.

Dehydration can affect a person in so many ways. When you’re awake and dehydrated, you’d feel tired, sluggish, and even irritable. This is why it shouldn’t be too surprising that it can also have a negative effect to your zzz’s.

If you haven’t been drinking fluids all throughout the day, it’s very common to find your sleep disrupted during the night. Dehydration will naturally dry up your nasal airways which can then cause great discomfort and sleep disrupting snoring. Nocturnal leg cramps are also typically attributed to dehydration.

The key, however, to getting this technique right is to hydrate well during the day. Don’t guzzle a liter of water before hitting the sack as that will also result to disrupted sleep.

2. Stop trying to perk yourself up in the late afternoon or early evening with caffeinated drinks.

Caffeine is best known for its stimulating effects in the body. It also stays in your system for up to five hours. So if you drink some in the late afternoon or early evening in hopes to energize yourself, you can also be sure that it will affect your sleep. You can get some sunshine or take a walk outside to jolt yourself awake as alternatives.

3. Unplug an hour or two before bedtime.

Experts say that the internet is the biggest sleep disruptors in the modern age. The fact that it offers so many content to devour and it’s so easy to access make it nearly impossible for lots of people to disconnect.

The devices used to access the World Wide Web are also very disruptive to sleep.  The blue light found in electronic screens tends to trick the body into thinking that it’s daytime. This is why staying glued to your device, even when you’re already in bed, won’t make you sleepy right away.

These are some of the reasons why most sleep experts want electronic screens banned from the bedroom. If this is too drastic for you, you can always just unplug an hour or two before your bedtime.

4. Learn how to unwind after a long day.

Ever tried going to bed while you’re still super stressed? It’s highly likely that you didn’t conk out right away that night. If you often find yourself still super wired by bedtime, learning how to relax and unwind is a must. This can be the very trick you need to help yourself fall asleep faster.

5. Stop hitting the snooze button.

Believe us when we say that we get the allure of the snooze button. However, there are tons of compelling evidence that it’s bad for your sleep, health, and day, so please, just ditch this habit in the new year.

While improving the quality of your sleep can be a challenge, there are small things can do to make a difference. Starting small can also make the task more manageable, so give these tips a shot. You might be surprised at how effective they can be in improving your zzz’s.

Why You should Add Sleep to Your Self-Care Regimen

There’s no doubt that “self-care” is one of the most popular trends today. While it may sound over hyped, the idea behind it is wise. With modern lifestyle being too busy, lots of us forget to just sit back and look after ourselves. This is a crying shame, especially since, as the bible says, your body is a temple. You can’t do much if your body has deteriorated.

So if you have so many things to do, self-care is the best thing to balance everything. With a hectic schedule and having to look after everyone else, it’s very easy to lose yourself to the stress of it all. Doing some self-care techniques will help you stay centered and feeling good about yourself.

The best thing about self-care is the fact that there are tons of different techniques to get it done. But aside from massages, aromatherapy, and a boatload of pampering, sleep is still the ultimate self-care technique in our opinion.

If you’ll think about it, a good nap or a night of sleep can still be the best way to relax and get help yourself feel better. It can be the best way to feel-rested, get some quiet time, and just re-center yourself altogether.

Unfortunately, getting quality sleep isn’t always easy. But it’s not always hopeless. A bit of effort may be required for some, but you can always improve your zzz’s. You’ll find tons of tips how you can do so in our blog, so you don’t have to look far and wide to get started. The most important part is the willingness you have to change your ways and soon you’ll be on your way to care for yourself better by just getting quality shuteye nightly.

A Quick Guide to Salem Bed Sizing

One of the most important things to consider when shopping for a new mattress is the size. Pick one that’s too small and you might not just fit. Going for something too big, on the other hand, might not fit your bedroom.

Unfortunately, mattress sizing can differ from one brand to another. If you’re interested in a Salem Bed mattress which is probably the reason why you’re here and reading this, you might want to get to know how we size our beds. For that, here’s a quick guide:

Standard Widths

Generally speaking, the width measurements are pretty much standardized in mattress sizing. For our mattresses, here are our standard widths:

Single 36″

Semi-Twin 42″

Twin 48″

Double 54″

Queen 60″

King 72″

Regular and Irregular Sizes

In our website‘s product pages you’ll see our sizes listed as Regular and Irregular Sizes. These refer to the length of the mattresses. Our Regular or standard length measures 75″, while Irregular mattresses measure 78″.

California King Size

Those who want to go all out on their beds can also opt for our California King Size which measures 78″x80″.

Custom Sizes

Aside from the listed sizes, we also offer custom sizes. We can easily go in between all of the regular sizes with great ease.

We hope this guide gave you a solid idea how we size our items. If you have further questions regarding sizing, don’t hesitate to drop us a line. You can also learn more about our sizing recos here.

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.

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.