This week marks National Sleep Foundation’s annual Sleep Awareness Week. Throughout the week, tips and facts are provided to educate the public and create awareness around the importance of sleep. It is no secret that lack of sleep brings about negative effects such as crankiness, lack of focus, and grogginess but did you know sleep deprivation increases your risk of heart disease, breast cancer, and stroke? The following infographic can help you determine your sleep needs, as well as provide tips and insight into ways you can sleep better at night:
More than 60% of American adults sleep with a significant other, or at least they try to. While studies suggest that sleeping together has positive benefits on one’s health, it also brings about issues with one’s quality of sleep. Tossing and turning, temperature control, snoring, and distractions can all have negative affects on your sleep quality and health. If sleeping with your significant other is a struggle, you are not alone.
Follow these 8 tips to help the two of you sleep better together:
- Invest in the best mattress for both of you. Try out a number of mattress options, ideally with an expert, to find the perfect comfort level and support for the both of you. A memory foam mattress can be a good option for couples, as it diminishes the effects of tossing and turning and does not transfer motion.
- Find the perfect pillow and replace it regularly. Along with your mattress, your pillow is key to helping you fall asleep and stay asleep. Find a pillow that works for your sleeping style and replace it every two to three years. Over time, pillows change shape and collect enough bacteria, mold and dust mites to make it unhealthy.
- Minimize disruptions. Use heavy curtains or shades, cover electronics, or try using a sleep mask to cover your eyes and keep distracting lights at bay. Turn phones off or on silent and if possible, keep the pets and the kids out of bed.
- Control the temperature. Often times, couples have different temperature preferences. To address this, have your own blankets on the bed or use a dual-zone mattress pad, like the Chilipad, which allows each of you to heat and cool your side of the bed to your preferred temperature.
- Stagger bedtimes. If you have come to the conclusion that your partner keeps you from falling asleep due to snoring or tossing and turning, try going to sleep first. They can join you once you have fallen into a deep sleep.
- Silence is best. Consider wearing earplugs to quiet snoring and other outside noises. If you and your partner wake up at different times, look into a vibrating alarm clock that you can place in your pillow so it does not disturb your partner when it’s time to wake up.
- Make sleep a priority. Since the quality of sleep affects mental and physical health, it is important to make adequate sleep a top priority.
- Relax. Sometimes it is hard to disconnect, relax, and be present in the moment. At the end of the day, this is your time to do this and to reconnect with your partner.
Sleep is essential to one’s health and wellbeing however, millions of people are not getting the adequate amount. Not getting enough sleep can cause serious health concerns. Chronic sleep loss results in weight gain, high blood pressure, and depression, to name a few. Quality sleep is not only important to combat the negatives but it also provides many positives to one’s life such as improved recovery time from injuries, better moods, and a healthier heart.
Below is a quick reference guide of the positive and negative effects of sleep:
Over the last eight weeks, Relax The Back introduced our community to our 24-hour approach to a good night’s sleep. We emphasized the importance of your daily routine and your sleep environment and the role it plays in effecting the quality of your sleep. Eight lucky winners were picked to receive products that would help them sleep more comfortably.
Congratulations to the following Relax The Back community members:
- Fedai F., Sleep Mask by Tempur-Pedic
- Mary W., PureFit 3pc. Wedge Case Set
- Jean O., Organic Sheet Set
- Thomas F., Snoozer Full Body Pillow
- Jennifer H., TEMPUR-Symphony Pillow
- Michael B., Technogel Pillow
- Maria W., PureRelax Mattress Topper
- Mike S., TEMPUR-Contour Select Queen Mattress
In addition to sleep facts, tips, and products, we provided our top sleep apps and gadgets to help you wake up feeling rested and refreshed. We truly hope these solutions, tips, and sleep products have helped inform you on the importance of adequate sleep and comfort.
The Better Sleep Council is a non-profit organization, devoted to educating the public on the importance of sleep. Established in 1979, they believe in the positive impact sleep has on one’s quality of life. Their goal is to ‘wake up’ the world to the value of a quality mattress and the vital role better sleep plays in having a happy, healthy lifestyle.
They share how one can improve their sleep environment with this tip:
Recently, we provided you with our top five apps to help you sleep more soundly and wake up more refreshed. While there are many apps on the market to help you achieve this, there are also many gadgets that can help you create a comfortable and relaxing sleep environment.
We’ve tracked down five gadgets to help you monitor your sleep quality, block out unwanted noise, control temperatures and wake up naturally to feel well rested:
If you’re like most people you use your smartphone, laptop, tablet and other devices within an hour before you go to sleep and your device(s) are also probably within arms reach once you fall asleep. We’ve provided you tips for improving your sleep environment as well as your daily routine to help you get a better night’s rest but have you thought about utilizing your smartphone?
Whether you are having trouble falling asleep or waking up, these five Apple and Android apps will help you relax more at night and wake up feeling refreshed:
Are there correct and incorrect positions to sleep in? Experts say there is no “right” way to sleep however, if you experience pain or have nagging injuries there are positions that can help alleviate pain and discomfort. Certain sleeping positions can also aggravate pain and affect the recovery process. At 57%, a majority of Americans sleep on their sides, while 17% sleep on their back and 11% on their stomachs. Generally, sleeping on your stomach isn’t recommended due to constraints placed on the neck, but each sleep position has advantages and disadvantages.
This helpful graphic breaks down different positions based on any aches or pains that may be keeping you up at night:
For more information on sleep, the affects it has on your mind and body, and tips on improving your sleep quality, be sure to follow us on Twitter and Facebook. Or visit your local Relax The Back store to speak with one of our trained specialists.
Tricia Cardone is a passionate, certified Holistic Health Coach, nutritionist, and gluten practitioner. After being diagnosed with several autoimmune health concerns and food sensitivities, she began a journey on a more sustainable route that was holistic and nutritionally based. Tricia has turned her life journey into a passion to help others live a healthier, more vibrant life.
She shares her tips for improving your sleep environment and daily routine to help you have a better night’s rest:
Research shows the deepest and most regenerative sleep occurs between 10 pm and 2 am! Sweet dreams!
Dr. Frank Lipman is an internationally recognized expert and pioneer in the fields of Integrative and Functional Medicine. Throughout the years, his practice has been shaped to focus on the root causes of illness and putting patients on the path to “true health and long term wellness”. His line of leading-edge health supplements, Be Well, was created to help promote true sustainable life changes and restoring ones internal balance.
With an emphasis on living a healthier life and helping people recover their “zest for life”, Dr. Lipman and his Be Well team share a tip for improving your sleep quality and in turn your physical and mental health:
You could use a counted breath (inhale 2-3-4-5; exhale 2-3-4-5) or make it even simpler and just repeat, “I am inhaling. I am exhaling”. This is a wonderful way to prepare for bed because it relaxes the mind and the body, which will lead to a better night’s sleep.
To keep that cycle working well spend some time outside every day because for a good night’s sleep it’s almost as important to experience sunlight during the day as it is to have complete darkness at night.
For more inspiring and helpful tips and information on health, nutrition, and overall wellness be sure to follow Dr. Lipman on Twitter and Facebook, his Be Well Team on Twitter, as well as their websites, DrFrankLipman.com and BeWellbyDrFrankLipman.com.