Posts tagged sleep

Quality Sleep Starts With Your Sleep Environment

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Sleep tipsHectic, 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.

 

10 Ways to Sleep Easier Tonight

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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:

Sleep Easier

See our complete selection of sleep products online, or visit your local Relax The Back location to speak with one of our trained specialists.

 

Sleep Better Together: 8 Tips for Couples

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Sleep Better Together: Tips for couples

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. Make sleep a priority. Since the quality of sleep affects mental and physical health, it is important to make adequate sleep a top priority.
  8. 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.

Prevent Pain During The Holidays

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While the holiday season brings time off of work, it can also bring about aches and pains due to overexertion. All of the hustle and bustle can contribute to unwelcome muscle fatigue and pain. Here are some simple tips to help you prevent pain during the holidays, so you can truly enjoy your time with friends and family:

  • Exercise: Don’t forgo your workout routine for the holidays. Take advantage of your time off to try a new exercise program or put in some extra time at the gym. Frequently performing gentle exercises like these low back exercises or foam roller exercises can also help keep muscles loose and prevent pain from happening.
  • Maintain a healthy diet and stay hydrated: If you’re attending holiday parties, know your nutritional needs and eat in moderation. Protein, fruits and vegetables provide nutrients for effective healing of soft tissue and muscles. Whereas excessive sugar can turn into fat, which hinders the healing process. Also be sure to always stay hydrated. Chronic muscle spasms and inflammation can be triggered by dehydration.
  • Adequate Sleep: Even when it seems like you have a never ending “to-do” list, making sure you get enough sleep should be a priority. Insufficient sleep can cause aches and pains to worsen over time.
  • Stress less: The holiday rush often times leads to feelings of stress and anxiety. Follow these tips to help reduce stress so you can relax and enjoy the holiday season.

The Effects of Sleep – Positive & Negative

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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:

Effects of Sleep

Be sure to follow us on Facebook and Twitter for more ways to improve your quality of sleep. Or visit your local Relax The Back store to speak with one of our trained specialists.

Tips From the Experts: Better Sleep Council

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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:

For more sleep and mattress advice, be sure to visit BetterSleep.Org and follow them on Facebook and Twitter.

Top 5 Gadgets to Help You Sleep

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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:

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.

Top 5 Apps to Help You Sleep

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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.

Sleep Position – A Good Night’s Sleep

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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:

Whether you sleep on your back, side, or stomach, it is important to choose a pillow or a bed wedge that fits your preferred sleeping position to further relieve aches and pains.

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.

Tips From The Experts: Tricia Cardone

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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:

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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.