While many of us know the importance of a good night’s sleep, far too few of us actually make it a priority. Sleep is essential to our overall health and well-being and the amount of sleep one needs varies from person to person.
The National Sleep Foundation put together a list of questions to help assess how you feel after different amounts of sleep:
- Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality ZZZs to get you into high gear?
- Do you have health issues such as being overweight? Are you at risk for any disease?
- Are you experiencing sleep problems?
- Do you depend on caffeine to get you through the day?
- Do you feel sleepy when driving?
It’s important to determine the amount of sleep that works for your individual needs.
The NSF worked with eighteen leading scientists and researchers to put together the best recommendations and guidance for sleep duration and health. Since sharing their most recent findings with you last year, they have updated their recommendations to provide variability in appropriate sleep durations.
Take a look at the infographic below to see your recommended sleep time. Are you getting the proper amount of sleep?
Visit your local Relax The Back store to speak with one of our trained specialists who can help you be on your way to a better night’s sleep.
Do you wake up with back pain? Toss and turn throughout the night? Your preferred sleep position may be the culprit. Sleep experts suggest sleeping on your side to decrease the chance of interrupted sleep and to rest more comfortably. This sleep position aides in maintaining a neutral posture while taking pressure off of the spine. The same benefits can be achieved with an adjustable base or bed wedge. However, if you prefer other positions there are ways to ensure a restful sleep. Depending on your sleep position, knee spacers can also alleviate back pain by supporting the natural curve of your spine. This helpful infographic presents some more insight into the different sleep positions.
Visit us online at www.relaxtheback.com or stop by your local Relax The Back location to see our full collection of sleep products and speak with one of our trained specialists to help you sleep easier 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.
For more information on sleep tips and products be sure to follow us on Facebook and Twitter or visit your local Relax The Back store to speak with one of our trained specialists.
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:
Follow us on Facebook and Twitter for more sleep tips and facts. 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!
For more inspiring tips and information on health, nutrition, and overall wellness, follow Tricia on Twitter and Facebook, as well as on her website, APassionForHealthyLiving.com.
It is natural to feel tired throughout the day however; it is possible that you can be too sleepy. The Epworth Sleepiness Scale helps determine if you are getting adequate sleep, need to improve your sleep hygiene or need to speak with a sleep specialist or your physician.
How likely are you to fall asleep or doze off in the following activities, in contrast to just feeling tired? Choose the appropriate number for each situation in reference to recent times. Once you have filled out the form, tally your total points and see how you scored using the results below:
Less than 8: Congratulations, you are getting adequate rest!
Between 8 and 11: You have mild sleepiness.
Between 12 and 15: You’re moderately sleepy and must reevaluate your sleep habits.
Between 16 and 24: You’re seriously sleep-deprived.
If you scored 12 or more you should work on improving your sleep hygiene. Be sure to follow us on Twitter and Facebook for tips and facts on ways you can improve your sleep or visit your local Relax The Back store to speak with one of our trained associates.