Hectic, busy lives often cause sleep to be put on the back burner. Over time this can lead to serious health risks. In fact, chronic sleep loss can lead to problems ranging from depression to high blood pressure to weight gain. Getting the best night’s rest you can starts with creating an environment that promotes comfort and relaxation.
Maximize the comfort of your sleep environment with these tips:
- If your partner snores or has disruptive sleep patterns, discuss an arrangement that allows you both to get the sleep you need. Consider using a pillow that helps prevent snoring such as the TEMPUR-Side Pillow.
- Keep your room cool: 65-72°F is optimal room temperature. If you tend to get too warm at night avoid wearing heavy sleepwear. Pillows and mattresses that use cooling gels and material, such as the Technogel pillows, the TEMPUR-Breeze pillow and the TEMPUR-Breeze mattress, can help keep your body temperature down during warm nights.
- Invest in a supportive, comfortable mattress. A good mattress is the foundation of a good night’s sleep.
- Turn off electronics 45-60 minutes before bedtime. The lights of tablets, phones, and computer screens suppress melatonin production, making it harder to fall asleep and stay asleep.
- Darkness is best: try using a sleep mask to cover your eyes, use heavy curtains or shades to keep out morning light, or cover electronic displays.
- Keep all work material out of your bedroom. Stressful activities, whether physical or psychological, can cause the body to excrete the stress hormone cortisol, which is associated with increasing alertness.
- Quiet is key: try using a “white noise” app to block out unwanted noise. You can also use a fan, which does double duty to keep your room cool and provides consistent, soft, background noise.
Visit your local Relax The Back location to speak with a trained specialist regarding your specific sleep needs and follow us on Facebook and Twitter for more tips. Be sure to sign up for our newsletter to get information and tips on sleep, office, and overall wellness, straight to your inbox! To sign up, visit www.relaxtheback.com and enter your email address at the bottom of the page.
Sleep is as important to good health as diet and exercise. Quality sleep helps to improve cognitive function, cardiovascular health, and personal performance, to name a few. Not getting enough sleep can be a serious risk to your overall health and wellbeing. Today, forty-eight percent of Americans say they are sleep deprived. Chronic sleep loss, or poor sleep hygiene, can increase your risk of heart disease and high blood pressure, weaken your immune system and even decrease your lifespan.
Combat the negative effects of sleep deprivation with our top 10 ways to sleep easier tonight:
See our complete selection of sleep products online, or visit your local Relax The Back location to speak with one of our trained specialists.
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:
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:
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.
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.
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.
Last week, we talked about our top daily routine tips to help you get a better night’s rest. As is your daily routine, your sleep environment is also an important element in the quality of your sleep. Creating an environment that promotes relaxation and comfort is key when it comes to getting the best night’s rest you can and being more productive, alert, and emotionally balanced all day long.
Here are 8 tips to help you maximize the comfort of your sleep environment:
- Keep your room cool. If you tend too get warm at night avoid wearing heavy sleepwear.
- Use neutral colors in your bedroom- such as taupe, gray, beige, white and even light pastels
- If your partner has disruptive sleep patterns or snores, come up with an arrangement that allows you both to get the sleep you need. Consider switching to a pillow that helps prevent snoring such as the TEMPUR- Side Pillow.
- If you wake up during the night to use the restroom, and it’s safe to do so, try keeping lights to a minimum so it will be easier to go back to sleep.
- Keep work material out of the bedroom – physical and psychologically stressful activities can cause the body to excrete the stress hormone cortisol, which is associated with increasing alertness.
- If possible, pets should have their own bed – their movement can disrupt your sleep.
- Pillows should be replaced yearly.
- Mattress size matters – bed partners are recommended to buy a mattress no smaller than a queen mattress.
Take a look at previous tips we’ve provided here and be sure to 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.
At Relax The Back, we believe in a ’24-hour approach to a good night’s sleep’. What does that mean exactly? From the minute you wake up to the minute you get ready for bed, the actions you take during the day affect the quality of your sleep.
In addition to the tips we have already provided, here are 8 more daily routine tips to help you get a better night’s sleep:
- Engage in regular exercise – exercise is helpful when completed at least 2 hours prior to sleep.
- Finish eating at least 2-3 hours before your regular bedtime.
- Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
- Don’t skimp then splurge – skipping midday meals can throw off your body’s normal sleep pattern.
- Avoid Nicotine (e.g. cigarettes, tobacco products)- smokers experience withdrawal symptoms from nicotine when they go to sleep. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares.
- Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom.
- If you can’t go to sleep for over 30 minutes, get out of bed and do something monotonous in dim light until you are sleepy.
- Don’t be a party victim – avoid fatty and spicy foods, which spark indigestion and reflux.
Be sure to 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.