Dormia Mattress

Sleep Tip #56: What to do if Your Child Experiences Night Terrors

2012-03-06T10:30:00.000-05:00

Night terrors can be caused by stress, sleeping environments, age, sicknesses, medications, lack of sleep or certain sleep disorders. They occur during slow wave sleep, or the deepest form of non-REM sleep. Your child may wake up in the middle of the night screaming or with a horrified look on his/her face, but they cannot recall what has caused the terror. If this happens frequently, you may want to bring your child to a physician for further examination or a sleep study to determine if an underlying sleep disorder is the cause. When your child does experience a night terror, do night try to wake them up as this may prolong the episode. Do not try reminding your child of the night terror or asking them questions about it. If you remind them of what has happened, it may cause more stress for them, which will provoke more night terrors to come. Instead, keep a sleep journal for them in which you can record bedtimes and wake times to decrease any sleep deprivation they may be facing.

Sleep Tip #55: Set a Bedtime Routine

2012-02-28T10:00:00.000-05:00

Our body is known for making associations between things, items and times whether you are aware of it or not. One of the most important associations your body can make is a routine that signals bedtime. A big part of going to bed and waking up at the same time is establishing a routine; doing the same thing every night will help your body prepare for bed. Figure out how long your entire bedtime preparation will take and subtract that from your bedtime. This is the time in which you should begin your nightly routine. Set out an outfit for the following day, shower, brush your teeth, floss, whatever it is you do, do it every night at the same time. Your body will begin to associate this routine as preparation for bed and will begin making its own changes. This will help you fall asleep easily and help you wake up feeling more refreshed.

Sleep Tip #54: How to Get Rid of Dark Circles Under Your Eyes with Sleep

2012-02-21T10:30:00.000-05:00

Have you ever looked in the mirror in the morning to be astonished by the big, dark circles under your eyes? Dark circles occur for a variety of reasons such as stress, aging and lack of sleep. Sleep deprivation can cause some people to become pale or “washed-out,” making the darkened area look even worse. If you are trying to get rid of the dark circles under your eyes, some lifestyle modifications will need to be made. Start by getting yourself into a bedtime routine that consists of relaxation to cope with any stress you may be facing. Make sure you set a bedtime and stick to it every night. Poor diet, drinking alcohol and smoking can also cause a bad night’s rest, so try to clean up those bad habits as well.

Sleep Tip #53: Don't Sleep on Your Stomach

2012-02-14T12:09:00.000-05:00

Are you a stomach sleeper? Sleeping on your stomach is the worst for your body out of all the sleep positions because it puts a lot of strain on your neck. When you’re head is turned to the side for 8 hours every night, it can cause chronic pain and stiffness over time. Sleeping on your stomach can also put pressure on the nerves under the arms, causing the feeling of pins and needles and interrupting your sleep. Try sleeping on your back instead! If you continue to sleep on your stomach do not use a pillow for your head. Instead, use a pillow under your hips to keep your head level with your body and ease the stress placed on your neck.

Sleep Tip #52: How to Know You Need a New Pillow

2012-02-07T10:45:00.000-05:00

Sleeping with a pillow that provides support and comfort foryour neck and head is extremely important! Sometimes, people don’t know whenit’s time to purchase a new pillow. To test out your current pillow, stick yourarm straight out and lay the pillow over it. If it flops down on either sidesof your arm, the pillow is dead. Another test to try out is folding your pillowin half and placing a shoe on top of it. If the shoe springs off of the pillow,it is still in good shape. When the shoe doesn’t move, you know you need to buya new pillow!

Sleep Tip #51: Don’t Argue with Your Partner in Bed

2012-01-31T10:30:00.000-05:00

The reaction and emotions people develop about theirbedrooms have an impact on how well they sleep. If you are sleeping with apartner, it is important that you keep all arguments and serious discussionsoutside of the bedroom. Don’t fight over the kids, money issues or otherserious topics when lying down in bed. Your brain can train you to haveemotional feelings surrounding a room in the house. If you find yourselfarguing before you go to sleep, you may start associating the bedroom withstress and anxiety. These feelings may cause you to lose sleep or experienceinterrupted rest.

Sleep Tip #50- Set a Morning Coffee Timer

2012-01-24T10:38:00.002-05:00

If you are able to set a timer on your coffee machine in the morning, do so! Scent can be a powerful tool if not to wake you up but to get you to roll out of bed. Some studies say that the smell of coffee alone can energize you as if you drank a cup of joe. Try this theory out! Since you’re going to have your morning java fix anyway, set a timer and see if you find yourself more eager to hop out of bed when you smell the aroma of a freshly brewed pot of coffee. Then come leave us a comment about your experience!

Sleep Tip #49: Get More Sunlight for Better Sleep

2012-01-17T10:30:00.001-05:00

Most people believe that the short days of winter are better for sleeping habits, when in actuality, it's the complete opposite! A lack of sunlight makes it harder for people to fall asleep at night. The body's release of melatonin, the hormone that makes us sleepy, occurs as sunlight fades. If your melatonin levels stay the same throughout the day, your body does not know when it should be awake and when it should be sleeping. So during these long winter months, make sure you go outside and get enough sunlight for better sleep!

Sleep Tip #48: Take Vitamins for Better Sleep

2012-01-10T10:23:00.001-05:00

If you have trouble sleeping, it may be because you are not getting the vitamins that your body needs. Certain vitamins and minerals can greatly improve the quality of your sleep, including the following:

Vitamin B: Vitamin B improves adrenal gland functionality. Insomnia and wakefulness are typically caused when your adrenal glands are not functioning properly. B vitamins produce the hormone serotonin and also help to increase REM sleep.
Calcium and Magnesium: Calcium relaxes the nervous system. When taken in combination with magnesium, it has been found to help those with chronic sleep problems.
Vitamin D: People who are lacking Vitamin D have been reported to have sleep problems. Vitamin D has been found to decrease daytime sleepiness and fatigue.
Vitamin E: Vitamin E is one of the minerals needed to aid with Restless Leg Syndrome.

Now you have even more of a reason to take your vitamins every day!

Sleep Tip #47 - Rotate Your Mattress

2012-01-03T10:10:00.003-05:00

Whether your mattress is 5 years old or brand new, you should rotate it every 3-6 months to even out the wear and tear on your mattress. Ever notice that your mattress that has a dip or uneven wear? It may because the mattress hasn’t been rotated. Don’t forget to flip your mattress as well. Alternate between rotating and flipping your mattress throughout the years to ensure proper wear. This is a job for 2+ people, so do not try it alone as you may hurt yourself! Here is a simple guide to help you do this properly:

Sleep Tip #46 - Getting Your Kids into a Proper Sleep Routine

2011-12-27T10:20:00.002-05:00

Wake them up! We all know how important sleeping in on the weekend is to our children, but you aren’t helping them! Sleeping in late on the weekends will through off a person’s sleep routine, making it harder to fall asleep and wake up when you are supposed to. It can take days before their body is back on the proper sleep schedule, only to be thrown off the following weekend. By making your child wake up at the same time they do during the week, it will help them form a proper sleep routine that lasts. It may take some adjustment, but over time their body will not let them sleep in past a certain time.

Sleep Tip #45 - Create a List and Check it Twice for Better Holiday Sleep

2011-12-20T10:30:00.000-05:00

The holiday season can be hectic and induce a lot of stress on a person, making sleep difficult to achieve. With so much to do, and most people waiting to do it, making a list will immediately relieve stress. Instead of thoughts wandering, you can visually see what tasks need to be completed. Write everything down and prioritize the list. Check your list and make sure you haven’t left anything out. Now you can start completing tasks in the order of their importance. Being able to see the completed tasks will take away “second guessing” or forgetting whether or not something has been completed. Not having to worry about your holiday preparation will make falling asleep a breeze.

Sleep Tip #44: Apply a Nighttime Moisturizer if You Have Psoriasis

2011-12-13T10:30:00.012-05:00

Psoriasis may flare up during the night, causing a person with the symptoms to get a bad night of sleep. In order to avoid this, apply a thick, greasy moisturizer before bedtime. It's important to keep your skin moist when you suffer from psoriasis. If you have plaques on your feet and hands, apply the moisturizer to them and slip on cotton socks or gloves so that the lotion does not rub off during sleep.

Sleep Tip #43: Try Therapy for Treating Insomnia

2011-12-06T10:15:00.001-05:00

Researchers have said that taking sleeping pills for insomnia is not one of the best options. Before you start taking any medication, consider therapy. Cognitive behavior therapy is the best recommendation for those who suffer with chronic insomnia. People are taught to give up the fight of forcing themselves to sleep and learn to fall asleep naturally. Therapy is a great way to help change your sleeping habits. For more information, please read this article.

Sleep Tip #42: Wear Socks to Bed

2011-11-29T10:15:00.000-05:00

Wearing socks to bed can be a good idea if you have trouble falling asleep. Socks will instantly warm up your feet, expanding your blood vessels. When your body prepares for sleep, blood vessels dilate and start to cool your blood. Once your body has cooled from its core to its surface, sleep will follow. Socks will help you to reach a comfortable body temperature for bed time!

Sleep Tip #41: Make Breakfast Your Heaviest Meal

2011-11-22T10:30:00.001-05:00

We all know that a lack of Z's can really mess up your dieting plans and can lead to weight gain. Instead of having a heavy dinner, try eating a hearty breakfast. Your body uses energy whenever it needs to digest food, so eating something heavy late in the day may keep your body working all night. If your digestive system is working throughout the night, you might have trouble falling or staying asleep. Staying on a balanced meal plan will be beneficial for your body and your sleep routine!

Sleep Tip #40: If You're Sick, Use the Shower Before Bed

2011-11-15T10:10:00.007-05:00

Trying to fall asleep when you're sick can seem like a nightmare. In order to relieve your sinuses before you catch some z's, try to take a warm shower. The steam will help to make your breathing more comfortable for bedtime because it helps to reduce congestion. If you do not feel like showering, try sitting in the bathroom with the shower on or bend over the sink running with hot water. Then head to bed and get a good night's rest!

Sleep Tip #39: Lower the Lights to Produce Melatonin

2011-11-08T10:10:00.000-05:00

Falling asleep is not an easy task to accomplish if you don't give your body time to de-stress and relax for the night. About 2-3 hours before you fall asleep, dim the lights around your house. Forget about all of your daily and emotional responsibilities for the rest of the night once your house is dimly lit. Lowering the lights in your home helps the brain to produce melatonin, the hormone that brings on sleep. Allow your body and mind to prepare itself for a good night's rest before you hit the bedroom.

Sleep Tip #38: Don't Drink After 8 PM

2011-11-01T10:15:00.001-04:00

Dying for a glass of water right before bed? Try to wait to quench your thirst until the morning. People who drink anything up to 2 hours before they fall asleep are more likely to wake up in the middle of the night to use the bathroom. Once you're up, exposed to light, and cold from getting out of bed, it will be harder for you to fall back asleep. Stay hydrated throughout the day to ensure you will not be making any trips to the bathroom during the night.

Sleep Tip #37: Halloween and Nightmares

2011-10-25T10:00:00.002-04:00

Halloween is in a week, and we are all getting into the spirit by decorating and watching holiday oriented TV shows. One problem with Halloween is that the shows are scary and meant to spook both you and your children. Our children have wild imaginations as it is, and mixing in scary Halloween ghosts and characters to their creative minds may lead to many sleepless nights this week. Try watching these programs earlier in the night, so that ghostly goblins are not a fresh thought as they prepare for sleep. We have all had nightmares and know how it can ruin a night’s sleep, and even carry into the following day. Don’t deny your kids the pleasure of being spooked and scared, but moderate it so that they do not lose sleep.

Sleep Tip #36: Take Your Makeup Off Before Bed

2011-10-18T10:15:00.001-04:00

Drifting off to sleep while still wearing makeup is not unusual by any means. But if you want to wake up in the morning feeling as refreshed as possible, it's a good idea to remove your makeup before bedtime. Sleeping with makeup on causes your pores to clog and keeps them from secreting an important skin lubricant, sebum. Sebum naturally hydrates and protects your skin when it is emitted from your pores. If your facial makeup stays on overnight, your skin may form pimples or acne. Additionally, sleeping with eye makeup can cause eye irritations or infections. Try using a makeup remover or skin cleanser before you go to bed in order to wake up with a beautiful morning glow!

Sleep Tip #35: Keep Your Room Clean

2011-10-11T10:15:00.000-04:00

It is a common phenomenon to become overwhelmed and stressed out when you walk into your bedroom and it is a mess. The anxiety of having to spend time cleaning can make a person irritable and stressed while trying to manage your time effectively. If you keep your room clean, you avoid the stress associated with a messy room. Many people have trouble falling asleep because they stress over when they will be able to fit a cleaning session into their busy schedule. Instead of letting the mess build up, make sure you keep you room tidy as often as possible. The less mess, the less stress!

Sleep Tip #34: Better Sleep with Arthritis

2011-10-04T10:03:00.000-04:00

Arthritis is caused by an inflammation in the joints, creating pain when they are bent or turned. This can become a chronic pain and make being productive throughout the day a pain-staking journey. Research has shown that a buildup of chemicals caused by lack of sleep is similar to those with arthritis. Lack of sleep due to arthritis can make the following day dreadful. To compensate, try soaking in a warm bath 30 minutes before heading to bed. The heat will help alleviate any inflammation in your joints, allowing for the pain to subside and hopefully allowing you to get quality sleep.

Sleep Tip #33: Don’t Have a Humidifier? Use a Pot!

2011-09-27T10:05:00.000-04:00

When the temperature begins to fall as we approach winter, the heat we turn on can cause people to lose sleep due to a dry mouth. Using central air to heat your house is best because you can adjust the heat accordingly and the air will contain moisture. But using a cast iron steam, or radiator, can lead to many nights of dry mouths. An easy way to fight against a dry mouth if you do not have a humidifier is to put a pot of water directly on your radiator. This is NOT intended for heaters that plug in to the wall. The water will slowly evaporate, adding moisture to the air so that your mouth and throat do not dry out as easily.

Sleep Tip #32: How to Sleep on a Firm Mattress

2011-09-20T10:30:00.001-04:00

Most of the time, you hear about a mattress being too soft and causing discomfort while you sleep, but what if you buy a mattress that is too firm? It can often take time to “break-in” a mattress; time which you may have to deal with discomfort. But if you want to avoid this and don’t think your mattress will soften up, buy a mattress topper. The denser a mattress topper is, the more firm it will feel, so make sure you purchase one that will add that comfy feel you're looking for. To add a layer of softness to your bed, check out our memory foam mattress toppers!

Sleep Tip #31: Use a Night Light or Flashlight

2011-09-13T10:00:00.003-04:00

Have you ever woken up in the middle of the night with the sudden urge to use the bathroom? When you get up, do you turn your bright lights on to make your way down the hall? Try avoiding this. Being exposed to bright lights in the middle of the night will interrupt your sleep cycle and make it harder for you to fall back asleep. Instead, use a night light or a flashlight to make your way to the bathroom, and you will return to bed peacefully!

Sleep Tip #30: Try Not to Sleep in on Weekends

2011-09-06T10:00:00.001-04:00

With the amount of sleep deprivation you may face through the week, it seems as if sleeping in on the weekends is the solution to your fatigue problems. This is not the case. Sleeping in on the weekends resets your sleep cycle for the next work week, making it extremely hard for you to get out of bed on Monday morning. Try waking up at the same time over the weekend and fitting in room for daytime naps instead. This way, your circadian rhythm won't be thrown off for the work week.

Sleep Tip #29: Wake Up Without Coffee

2011-08-30T10:43:00.000-04:00

Coffee is an integral part of many people's wake up routine, but that boost of energy that we get from caffeine is just temporary. Want to learn some new ways to wake up in the morning without the help our of dear friend caffeine? Try stimulating activities like exercising or writing and drawing when you first wake up. It's also important to eat a healthy breakfast and stick to a strict sleep schedule. For more information on why it's time to cut the coffee out of your daily routine, check out The Effects of Caffeine on Sleep.

Sleep Tip #28: Don’t Substitute Sleep with Naps

2011-08-23T10:20:00.001-04:00

Naps are a great source of energy when you feel like you’re running out of gas during the day. But if you rely on naps to get through the day, you may need to look closer at the quality of sleep you get at night. There is no substitute for your night time rest. This is the time where your body relaxes, repairs, grows and fully recharges. Skimping out on your night time sleep cycle can do more harm than good. If you must nap to function, you may have an underlying sleep disorder.

Sleep Tip #27: Try Keeping The Window Open

2011-08-16T10:15:00.003-04:00

It’s summer, and the days and nights can get very hot and humid. This will cause you to crank on the AC and cool down. But how about saving some money and getting a more peaceful sleep? On cool nights when there isn’t much humidity, try lowering the AC and opening the window. A nice cool breeze will help keep you from overheating, and the ambient noise from the wildlife will create a nice, soothing atmosphere to ease you to sleep. If however you are living in a city, this idea may cause more noise in your room. If the noise from the city life does not bother you, give it a try. It’s always good to throw a curve ball into your sleeping routine every once and a while.

Sleep Tip #26: Mattress Toppers for College Students

2011-08-09T10:00:00.001-04:00

Getting your kids ready for school can be a hectic time, but it is important you make sure you prepare them for the most important aspect of college: sleep. Getting adequate sleep will help your kids better their grades, attention, and stress management. Make sure they have the most comfortable bed by buying a memory foam mattress topper. Click here for more information.

Sleep Tip #25: Relief from Snoring

2011-08-02T10:15:00.001-04:00

In order to stop snoring, turn yourself or your partner on their side. When sleeping on your side, the chances of snoring are greatly reduced. Why you may ask? Because when lying on your back, the soft tissue in your throat can relax further and gravity will push it into your air passage, blocking more of the airway. When lying on your side, the relaxed tissue in your throat won't be pushed into the airway as much, but slightly off centered.

Sleep Tip #24: Do Not Overdress for Bed

2011-07-26T10:05:00.001-04:00

Sometimes a person may feel as though they are becoming cold when getting ready for bed. It is not because you are sick, but because your body is lowering your core temperature to promote sleep. Some people may put on additional clothing to feel warm, but this may cause your body to overheat while you sleep. This can lead to you waking up hot and taking off your additional clothing. Try getting under the covers with your normal pajamas. If you wake up cold or shivering you may need to adjust your room temperature before adding more clothing.

Sleep Tip #23: Yoga

2011-07-19T13:55:00.000-04:00

Whether you are open minded or not, having a sense of peace of mind is a great way to help get a quality night’s sleep. Not everyone is open to the idea of doing yoga, but if you are, this may be just the release you need to wake up refreshed. Stress can affect both your mind and body, and finding a proper release can be exhausting. Yoga will help release tension in your muscles as well as bring you to a mental balance. Doing yoga before bedtime will rid your mind and body of unwanted stress, leaving you peaceful to get the quality sleep you deserve.

Sleep Tip #22: Clean your AC Filter

2011-07-12T11:23:00.000-04:00

Not only will cleaning the AC filter help your house cool down better, it will allow a fresh filter to clean the air that you breathe in. Changing your filter in the spring and summer will help filter out any airborne allergens that can affect you while you sleep. Since the weather is nice, you may spend most of the day outside or going on trips. But at night, when you are primarily indoors and sleeping, you want to make sure the air you breathe is clean and won't cause any allergies or illnesses.

Sleep Tip #21: Try Not to Sleep With a Fan

2011-07-05T10:15:00.001-04:00

Summer can be a miserable season for those of you without air conditioners. Fans are the next best resort, but this may in fact be diminishing the quality of your sleep. The catch 22 is that although your body is staying cool, the constant breeze of air may be drying out your throat. You may wake up thirsty or even have a dry mouth. This is due to the fan pushing air into your mouth and throat, and drying it out. This can also help harbor bacteria. As your throat dries, there is no fluid to wash away any bacteria and could lead to illness. A humidifier is recommended, as it will add moisture to the air and keep your mouth and throat lubricated.

Sleep Tip #20:The Power of Smell

2011-06-28T10:15:00.002-04:00

One of your most powerful senses, smell, can be a force to reckon with. Using smell to calm and relax the body can be as powerful if not more effective than over-the-counter medications. Aromatherapy is used to reduce and relieve stress both in the mind and body. Using these and similar techniques to help ease your mind into a peaceful state of sleep will benefit not only the quality of your sleep, but your overall health for years to come. Pick out candles and oils that are pleasing. The top 5 scents recommended for aromatherapy are: Lavender, Mandarin, Sandalwood, Bergamot and Chamomile.

Sleep Tip #19: Get Set The Night Before

2011-06-21T10:30:00.002-04:00

Stress can be very effective in ruining your night’s rest. Whether you are aware of it or not, stress can greatly impact not only how long it takes for you to fall asleep, but also the quality of sleep. Taking a few minutes the night before to plan out everything from the breakfast you will eat to the outfit that you will wear, can make waking up a lot less stressful. Dreams can also play off of unsettled thoughts, causing nightmares that may disrupt your sleep. Planning out the start to your morning and sticking to it will greatly better your mood in the morning and lead to a productive and enjoyable day.

Sleep Tip #18: Stretch Before Bed

2011-06-14T10:20:00.002-04:00

Stretching helps release tension and stress that may be pent up in your body. It also increases blood flow and can help keep aches and pains to a minimum. Stretching can also lower your blood pressure and cholesterol, improve circulation, improve posture and lowers risk of injury during daily activities. Stretching out the major muscle groups will release any tension from the day's activities to allow you a much more relaxed sleep. Hold each stretch position for 15 - 30 seconds. Do not bounce or it may cause injury. Do not force a position either, the more you stretch the easier it becomes.

Sleep Tip #17: Use Earplugs

2011-06-07T10:20:00.003-04:00

Summer is around the corner and the days will be getting longer, which means that people will be staying out later. Many people live in the city where car horns, buses, trains and people are out almost all hours of the night. Using earplugs can help keep unwanted noises from waking you up during the night. Even in suburbs loud noises can happen by accident. Be wary though - earplugs may make it difficult to hear your alarm clock. Prepare in advance by testing the earplugs on your off days.

Sleep Tip #16: Relaxation Techniques

2011-05-31T10:00:00.004-04:00

If you find that you have a hard time falling asleep at night, here are some techniques that may help you doze off more easily.

1. Deep breathing: Close your eyes and take large, deep breaths. Make sure your next breath is bigger than the last!

2. Muscle relaxation: Starting from your feet, tense all your muscles up as tightly as you can, then slowly relax each and every one from the bottom to the top of your body.

3. Visualize a peaceful place: Imagine a place that is soothing. Then concentrate on why and how this place or activity makes you feel so calm.

Sleep Tip #15: Fix a Sagging Mattress

2011-05-24T10:10:00.002-04:00

If you have a mattress that has been worn down over the years and a new one is just not in the budget, make sure to make temporary repairs for the time being. A sagging mattress can lead to back pains that will disrupt anyone's sleep. If your mattress frame is supporting the mattress properly and it's the mattress itself that sags, try using blankets to add additional support to the sagging area. Figure out which area is sagging, lift up the bed and place 1-2 blankets or towels to help prop up the affected area. This may only be a temporary fix, but the effects of having an unsupportive mattress can lead to severe health issues down the road.

Sleep Tip #14: Clean Air Equals Better Sleep

2011-05-17T10:20:00.003-04:00

Allergy season is here and keeping the air inside your home clean is crucial to sleeping soundly. If you feel as though a lot of allergens (dust, pollen, dander, etc) are abundant in your home, turn on your trusty AC. You may feel that the AC will circulate the air and make it worse, but the filtration system will actually reduce up to 90% of airborne allergens. Cleaner air will result in better sleep and less stress during your day.

Sleep Tip #13: Keep Your Bed Clean

2011-05-10T10:10:00.004-04:00

By using a mattress cover you can keep your mattress clean and extend its life. This is not saying to buy a plastic mattress cover to zip your mattress into. Mattress sheets can often times be thin and not resilient to liquids, food or even dirt, leaving your mattress dirty and smelly even after you have attempted to clean it and the sheets. A mattress cover is machine washable and often times padded to better help absorb anything that may dirty the mattress. A clean mattress will last longer than a dirty one.

Sleep Tip #12: Keep it Cool

2011-05-03T09:55:00.006-04:00

Sleeping in a colder room will help promote sleep as well as keep you asleep. In preparation for sleep, the body will begin to lower your core body temperature as it begins to promote drowsiness. If the room temperature is too hot or too cold, you may not be able to get comfortable or stay asleep. Think of it like an internal thermostat; your body lowers the core temperature because your heart rate begins to slow down. The ideal temperature setting ranges between 63* and 72*, mostly dependent upon your personal preference.

Sleep Tip #11: Hush. No Noise.

2011-04-26T10:00:00.004-04:00

Sudden noises while sleeping can cause you to wake abruptly. It could be noise from cars passing on the street, a horn, a cell phone or even the wind blowing against the side of the house that causes you to wake up. Sometimes the noise will startle a person, causing them to be wide awake trying to make sense of what they had just heard. Since the brain is still active while you sleep, so are your senses. To avoid noise from waking you, it is recommended to have ambient noise present. The constant whirling of a fan, or the sound of rain; any noise that is constant to drown out any sudden tones that may disturb your sleep.

Sleep Tip #10: Turn Off Technology

2011-04-19T09:45:00.001-04:00

Bright light even from your cell phone can keep you awake. Before bed it is encouraged to turn off electronics. Watching TV, sitting on the computer or even playing on your phone can make it harder to fall asleep. The images and information cause the brain to become active, working to process what it hears and sees. It is advised to shut off technology at least an hour before bed, to let your mind and body begin to unwind and relax as it prepares for bed.

Sleep Tip #9: No Food Before Sleep

2011-04-12T10:10:00.005-04:00

Eating before you go to sleep can cause you to wake up throughout the night. It is best to eat at least 3 hours before you go to bed. If you are hungry before sleeping and your stomach is rumbling, eat a light snack to hold you over. Sleeping on an empty stomach can also cause you to wake up during the night due to it "growling" because it needs food. If you cannot sleep on an empty stomach, a light snack will suffice. Your metabolism slows during your sleep, lessening the digestive process. If you eat before sleep, your body will store the calories as fat instead of burning them off.

Sleep Tip #8: Sleep Alone

2011-04-05T09:45:00.001-04:00

If you have pets, make them sleep on the floor. We all love our pets, but they can actually be causing you to lose sleep. If your pet sleeps in bed with you, it is likely that they will reposition themselves several times throughout the night. The movement from the pet may cause them to step on you or nudge you. Whether you notice it or not, your body will fall out of a deeper sleep or you may even wake up from the movement. If you suffer from slight allergies from your pet, being in the same bed will increase your chances of a reaction throughout the sleep also waking you up. If your pet cannot seem to sleep unless in the same room as you, it is advised they sleep on the floor next to the bed. This will avoid you from waking up, and you can get a well night's rest!

Sleep Tip #7: Evening Exercise

2011-03-29T10:15:00.002-04:00

If you have to exercise at night due to your hectic schedule, make sure it's at least 3 hours prior to bed. Many people claim they are too tired to do any form of exercise, and it is ironic that exercise will help you sleep. Exercising no later than 3 hours before bed will get you in shape, as would exercise at any time of the day. But if you have trouble sleeping, exercise this far away from bed will jump start your brain, heart and muscles. Your body temperature will increase, as it does if you take a warm bath before bed. As bed time approaches your body temperature will decrease, promoting a deeper sleep along with the added feeling of being tired from your workout.

Sleep Tip #6: Sleep at Night

2011-03-22T10:05:00.002-04:00

Sleep primarily at night, and avoid naps if possible. Sleeping during the day will steal hours away from your sleep that night. To get into that perfect sleep pattern, going to bed at 10:00 pm and waking up at 7:00 am, can be hard to stick to at first. Switching sleep patterns can cause unwanted fatigue throughout the day as your body adjusts to a new schedule. If you must nap to function, make it a short 15 minute nap to quickly re-energize your body. Napping for too long will make it more difficult to sleep later that night, and can throw off your schedule.

Sleep Tip #5: Bed is for Sleep and Sex Only

2011-03-15T10:10:00.001-04:00

Do not associate your bed with everyday activities. You want your body to associate your bed with sleep and pleasure, if need be. Your mind will associate being in bed as the time to fall asleep, and the process the body goes through to induce a well relaxed night of sleep will be natural. If your mind associates your bed with watching TV, when you lay in bed it may become increasingly harder to fall asleep, as your body is prepared to indulge in some entertainment. Just as the mind associates sunlight as "day time", the mind will associate the comfort of your bed with "bed time".

Sleep Tip #4: Get Out Of Bed

2011-03-08T10:04:00.001-05:00

Can't sleep? Do not stay in bed! If you are unable to fall asleep get out of bed and do something; anything that will relax your mind and body. Staying in bed can raise anxiety about your inability to sleep, thus creating thoughts and stress that will keep you awake longer. Sit in a comfortable chair and try reading a book or listening to music. Any activity that will relax you and make you drowsy will suffice. Stay away from anything stimulating.

Sleep Tip #3: Warm Bath Before Bed

2011-03-01T10:00:00.001-05:00

Warm bath 90 minutes before sleep. Do you find it hard to get to sleep after a busy day? Studies have shown that a persons body temperature begins to drop roughly 2 hours prior to their bedtime to help induce drowsiness. If you have trouble getting to sleep, take a warm bath for about 20 - 30 minutes, 90 minutes before hoping into bed. The warm bath will help alleviate stress in the body, help ease the mind as well as raise a persons body temperature slightly. When in bed, the steeper drop in body temperature will help induce a deeper sleep.

Sleep Tip #2: Stay Away From Stimulants!

2011-02-22T10:40:00.004-05:00

Stimulants such as caffeine and nicotine keep you awake! Avoid cigarettes, chewing tobacco, and coffee several hours before your scheduled sleep time, as the chemicals in these products will keep often keep you from sleeping. Though not a stimulant, alcohol will disrupt your sleep in the same manner as nicotine and caffeine.

Sleep Tip #1: Use The Right Tools

2011-02-15T11:52:00.002-05:00

Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable and supports you. If you share your bed with someone, make sure there's enough room. Tossing and turning by a second sleeper may prematurely wake you.

Sleep Tips

2010-11-04T12:38:00.000-04:00

Stay tuned for our first sleep tip post!