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Various Sleeping Positions – Choose The One That Suits You The Most

Sleeping may seems like the most natural and easiest thing, because even babies manage to do it all the times, but the science behind sleep can be quite complicated. Not getting adequate amount of sleep can cause zombie walking in the morning followed by fatigue the entire next day. Three things plays important role in it- Sleeping for right amount of hours, sleeping in the right mattress in Ireland and sleeping in the right position. Lets understand the last part- sleeping positions.

Diabetes, obesity, heartburn and dementia all can find its way to your body if you fail to get quality sleep for quite a long time. And your sleeping position can play significant role in it. There are three most common sleeping position and we will find out pros and cons of each of these.

Various Sleeping Positions

Back Sleepers

Advantages – If you are a back sleeper, you are more likely to have a straight spine as it does not put any extra strain on it. It is actually a boon for spine and neck, as it allows the neck to be in neutral position. Sleeping on the suitable mattress in Ireland can also provide additional support to your body weight.

Disadvantages – If you are back sleeper, if are more susceptible to experience snoring and suffer from sleep apnea. The reason being, your tongue gets backward resulting in blockage the passage of air and thereby inducing sleep apnea.

Back Sleepers

Side Sleepers

Advantage– This is considered as the most favourable sleeping positions. In fact the doctors advice to sleep on side especially during pregnancy and as a remedy if your are suffering from persistent snoring. It is also beneficial if you suffer from acid reflux and heartburn and help to sooth it.

Disadvantage– Sleeping on particularly one side can exert too much pressure of stomach and lungs. If your weight is more than ideal, side sleeping can induce arm numbness because all your body weight is now resting on only one side of the body.

Side Sleepers

Stomach Sleepers

Advantages – If you are suffering from sleep apnea and loud snoring, then sleeping on your stomach can ease and eliminate it in practically no time.

Disadvantages Sleeping on your belly for a long time can bend the natural shape of the spine and thus in a long run can cause severe back injury. Also, you are bound to move your head on either side of the pillow in order to breath, thus it also injures your neck.

Stomach Sleepers

The 3 best habits for healthy, restful sleep

1. Reserve your bed for sleeping

If you’re tempted to crawl into bed with your laptop to punch out a few last work emails, don’t..

For those of us who struggle with sleep, it can be helpful to set aside the bed as a place of rest. If we get used to doing work or other activities in or around bed, it could make it harder to fall asleep there.

This is where smartphones and tablets can become a problem. “When people can’t sleep, what do they do? They pull out their phones and start scrolling. But that’s in direct conflict with stimulus control, which says you reserve the bed for sleeping.”

2. Clear away distractions

Another component of good sleep hygiene is preparing for sleep by decreasing our exposure to stimulating content, like TV, social media, and the news, as we get closer to bedtime. Some experts suggest avoiding devices for a couple of hours before bed.

When you’re going to bed, you want to do things that are relaxing, like reading a book. You want to gradually transition into sleep; you don’t want your mind to be stimulated.

3. If you can’t sleep, get out of bed and do something else

Tossing and turning? The best solution might be the one you’d think of last — get out of bed.

If you can’t sleep, good sleep hygiene suggests that you get up, get out of bed, and do something else, something relaxing, like going and reading a book.

When we’re struggling to sleep, trying to force our brains to shut down only causes the mind to work harder and get frustrated. If you’re having a hard time powering down, then, try distracting yourself with an easy, relaxing task. You might be surprised to discover how quickly your eyelids start to feel heavy.

Is Sleeping On Stomach Doing More Harm Than Good?

There is no denying that sleep sounds like a relief after a hectic schedule. Those 6 to 8 hours sleep a day is what allow us to deal with everyday stress. As we grow up, our love for sleep grows more and more and we fall in love with beds in Ireland. Ideally our sleeping duration is supposed to relax our body and rejuvenate us, but sleeping in the wrong posture can result in stressing the body even more.

You fill find lots of people who sleep on their stomach, but can it cause any trouble or help to sleep better, let’s find out.

Let’s start with spine

Several stomach sleepers experience some sort of pain, either in neck, joints or back. The magnitude of this pain can affect the quality of sleep and thus can result in fatigue and restlessness during the day. Several studies suggest that sleeping on your stomach can strain your back, especially your spine. The prime reason being the fact that most of the body weight lies in the middle portion of the body, i.e around the spine. Sleeping on the stomach makes it difficult to uphold the neutral position of spine while sleeping. Thus the stress on spine increases significantly. Since the spine is the main controlling head of the nervous system, several body parts feel numb after waking up.

Then comes the neck

Since you cannot breath across your pillow, you need to turn your head to either side of the pillow. This results in twisting and misalignment of the neck with the spine. You are less likely to feel any major change after a single night sleep or for a while as that matter of fact, but after a period of time, you are more likely to notice the strained neck and eventually result in major neck injury. A portion of neck called the herniated disk gets jammed after a long period of sleeping on belly and can cause rupture of a gel like substance and can result in severe damage in long run.

Beds for Stomach Sleepers

Dealing with the snores

The only benefits you can get from sleeping on your stomach is significant diminishing of snoring and sleep apnea.

Extra caution for would-be-moms

When you are eating for two, remember to get adequate sleep for proper growth and development of the baby. Also avoid sleeping on belly at all cost as it can cause some serious trouble for your little one. Moreover while sleeping on back, your baby does not get squeeze between your belly and your bed and thus gets adequate room to stay comfortably.

beds in Ireland

Look after your back – choose the right bed

Every year up to 40% of the population – over 2.3 million of us – will suffer a bout of back pain and if you’re one of the unlucky ones, you will find that the state of your bed will quickly become a priority. A good bed, providing correct support and comfort, has an important role to play in relieving and preventing back pain. Here are some tips:

  • Don’t just buy a bed because it says it’s good for your back. A bed that’s supportive and comfortable is key. But it is important to remember that people’s requirement for support will differ depending on their weight and build.
  • The term ‘orthopaedic’ generally just means an extra firm bed; it is not based on any medical or other common standard. Firmness is not determined by price, although comfort, luxury and durability and added features such as adjustability come with higher price tags.
  • There’s no single right bed to ease a back problem and each different back problem also may require a different solution. The best approach is to research the options carefully, take time to try them out and choose what you personally find supportive and comfortable, regardless of labels or even price tags.
  • Narrow your choice down to two or three and then spend plenty of time lying on these in your normal sleeping positions. Five or 10 minutes should be the minimum for each bed – but feel free to spend half an hour or even an hour, if that’s what you want to do.
  • Look for a supportive rather than a hard bed. Do not assume that orthopaedic or firmer beds are the best option. Often a medium firm bed with proper cushioning is better.
  • A bigger bed will be of benefit both for the back pain sufferer and for their partners – with less partner disturbance. Zip and link beds are a good option if firmness preferences differ widely or where a future requirement for two separate beds is identified.
  • Think also about the height of the bed: can you get in and out of it with relative ease? An adjustable bed might be an option if this is an area of particular concern – it also offers variable sleeping positions.
  • Many mattresses need to be turned regularly to ensure even wear and tear. If this is likely to prove difficult (and good quality mattresses are heavy!) then look for a mattress which does not need regular turning – there are a number of options of all types of construction now on the market
  • Pay attention also to choosing the correct pillow which must support the neck neck in alignment with the rest of the spine. Too many pillows thrust the head forward or sideways (depending on your sleeping position); too few allow the head to tip backwards: both create a crick in the neck.
  • Try and adopt a sleeping position which creates less physical stress on the back (e.g. lying on your side is better than lying on your front with your neck twisted to one side!).

Ever Thought How Sleep Works? Here’s it!

“Sleep! oh dear sleep! How I miss the old times, when all I needed to do, was to sleep, only wish, I could get back to my childhood phase once again.” at some point of time, we all have felt the like this, especially after growing up. Who does not love to sleep, covering with cozy blankets, soft pillows and comfy mattresses in Ireland, especially during winters? But have you wondered what is sleep, how does it works and how our lives would be, if we didn’t/couldn’t sleep at all?

Let’s understand, what is sleep and how does it works?

Sleep is a altered conscious state. It is naturally recurring state of body and mind, which inhibits several senses of our body and inhibits almost every voluntary actions. It also significantly reduces our reaction to the surroundings. It can easily be distinguished from state of awake by noticing the decreased stimulus to the environment.

Stages of sleep

In case of human being, our sleep occurs in repeating intervals, during which the body switches between two stages called non-REM and REM stages. In both of these terms, REM means ‘rapid eye movement’

Mattresses in Ireland

Function of sleep

Sleep is an essential event for each and every one of us, regardless of our work and habits. It is as important as breathing or eating. Regular sleep is necessary to recharge ourselves and it improves the performance of both mind and body. It promotes our brain function and helps to build strong memory and immune system. Sleep also allows our body adequate amount of rest, which aids tissue repair and healing.

Circadian clock and its function

It is the internal mechanism present in most of the living beings which is also known as the biological clock, that contributes towards maintaining a healthy balance of the day and night cycle. This circadian clock simulate sleep each night in case of diurnal creatures, such as us and and promotes sleep each day in case of nocturnal creatures such as bats.

Mattresses in Ireland

The effect of external environment on sleeping pattern

The sleeping pattern vary greatly from person to person based on the their personal need of sleep, routine activity and exposure to surrounding. Artificial light alters and disrupts our sleep pattern drastically.

How sleeping on the right mattress helps?

Sleeping on the right kind of mattress contributes towards a healthier lifestyle by providing adequate rest each night. Luckily you can find such comforting Mattress in Ireland, if you know from where to buy.

Sleeping Problems

Most people need between five to nine hours sleep a night to function. Generally, eight hours is seen as the ideal, but everyone’s different.

Sleeping problems or sleeplessness, difficulty sleeping or getting to sleep, is often referred to as insomnia.

clockOften stress and anxiety  can lead to sleeping problems. As the stressful situation passes, a more regular sleep pattern should return.

Irregular sleep patterns can also be related to depression.

If you’ve been feeling down for a couple of weeks and have been unable to sleep speak to your GP.

Factors that can disrupt sleep include:

  • asthma and breathing disorders
  • pregnancy – during the third trimester of pregnancy sleep is usually dramatically reduced
  • stimulants in the blood stream like caffeine and nicotine
  • some prescribed and over the counter drugs
  • some forms of the contraceptive pill
  • decongestants and pain and cold relievers
  • jet lag.

Impact of poor sleep

Problems getting to sleep, waking early or not being able to sleep throughout the night can affect your general wellbeing.

Effects of insomnia include:

  • decreased concentration levels
  • decreased energy levels
  • difficulty concentrating
  • difficulty remembering things.

How to improve your sleep quality

Try to set routines. Go to bed at the same time each night and get up at the same time each morning.

This helps your body clock get into rhythm and makes sleeping feel more natural. Avoid sleeping during the day, because it makes it harder to fall asleep at night.

Process the day’s thoughts and feelings and then let go of them. If it helps, write things down or talk about them with someone you trust.

Learning meditation is a very useful tool for stilling the mind and relaxing the body. It can be a very effective way to release tension and de-stress.

What you can do to manage insomnia

  • Implement routine: Try to go to bed and wake at the same time daily.
  • Limit the bed to sleeping: Try not to study, watch TV, read or eat in bed
  • Exercise: Do some exercise during the day to induce tiredness.
  • Relax before bed: Have a warm bath, listen to soothing music, use deep breathing techniques, yoga, tai chi etc.
  • Avoid naps: Napping during the day may minimise your ability to sleep at night.
  • Minimise anxiety: Try not to tackle anything that may cause stress & anxiety just before bed time, or write down any worries you may have.
  • Avoid stimulants: Avoid having caffeine (coffee, tea, chocolate, cola) or cigarettes before bed. [NB: alcohol may make you drowsy but can disrupt sleeping patterns.]
  • Warm and soothing drinks: Warm chamomile or peppermint tea or a milk-based drink may help you sleep.
  • Lavender: Lavender is considered a natural sedative, so sprinkling some oil on your pillow may assist.
  • Natural Remedies: Valerian is considered a non-addictive, sleep-inducing herb that also assists in relieving stress and anxiety and is available at supermarkets or pharmacies. St John’s Wort is another natural product which is used to treat anxiety, stress & insomnia, but is unfortunately not available over the counter in Ireland.
  • Sleep in a well ventilated room, that’s neither too hot nor cold
  • Avoid excessive exercise just before going to bed
  • Avoid eating a heavy meal late in the evening
  • Play soft gentle music. The heart actually follows the beat of the music so high-energy dance music revs you up, while slower more peaceful music helps you unwind.

If none of these help, do consult your doctor.

Circadian rhythms

Circadian rhythms are daily cycles based on a 24-hour period, which are strongly influenced by regular changes in the environment like night and day.

This natural cycle helps coordinate regular bodily functions like appetite, energy, mood, and sleep.

It does this by regulating the timing, amount and quality of the hormones and neurotransmitters the body produces and releases.

Out of sync

When our body is out of sync with this 24-hour cycle, we can be at risk of developing circadian rhythm disorder. In the short term we may experience circadian disruption, like jet lag following long flights.

Functioning as a time-keeping mechanism for the mind and the body, the suprachaismatic nuclei (SCN) synchronize the 24-hour periods. They control most other rhythms of the body by working with time-keeping genes and hormones, like melatonin.

Together they coordinate the daily rhythms and cycles that control the rise and fall of hormones, chemicals and neurotransmitters that determine waking times, sleep, appetite, sex and other key aspects of our lives.

Sleep-wake system

Many of the rhythms of our body and mind are synchronised with nature. For example, when our biological clock is functioning properly, the urge to wake up will start to increase in the morning, as the sun is rising.

The circadian system and the sleep-wake system then prompts our bodies to produce cortisol, serotonin, and other hormones that wake us up, increase blood pressure and cause body temperature to rise.

Likewise, at sunset, the body receives another cue and responds to the lack of sunlight by producing and releasing the hormone melatonin. Unlike at sunrise, this leads to a decrease in blood pressure and allows the body to prepare for and eventually fall into sleep.

Importance of sleep

Sleep is a crucial part of our daily lives. It helps restore energy, keep memory functioning properly, and helps to heal our bodies. When sleep is disrupted or deprived, we don’t feel as alert, we are easily agitated and all of our actions seem slow.

Stress and aniexty caused by work, family, and daily life commonly lead to sleeping problems.

People’s lives have become much more fast-paced. Hectic work schedules little time to unwind and relax. We get less sleep as a result, causing many of us to feel exhausted.

When our bodies are out of sync with the 24-hour circadian rhythm cycle, our hormone and neurotransmitter release is negatively affected. This can cause our bodies to suffer from a circadian rhythm disorder (CRD), which can sometimes trigger depression.

To avoid developing CRD, try no to take naps during the day and allow yourself time to wind down before going to bed. Exposure to light in the mornings, exercise and a healthy diet can also help.

Seasonal affective disorder (SAD)

Seasonal affective disorder (SAD) is closely related to CRD. During the winter months, our bodies receive insufficient amounts of light.

This can cause malfunctions, resulting in the production of the wrong hormones at the wrong time of day.

Research also shows that without sunlight, the brain doesn’t produce enough serotonin, which can trigger depression.

The symptoms usually diminish as the days get longer, although many SAD sufferers note brief (one to two-week) periods of SAD-like symptoms in the summer.

Bipolar disorder is different to major depression in that it is marked by episodes of euphoria or mania. These episodes can last for hours, days or even months.

In almost all cases of bipolar disorder, depressive and manic episodes are seasonal, leading doctors to make a connection between the disorder and CRD.

Less daylight

In autumn and winter, as daylight decreases, bi-polar sufferers enter a depressive phase, and require increased intervention.

Those with the disorder also suffer from sleep problems and feel worse at a particular time of day. Because these symptoms reflect a circadian rhythm disorder, doctors have found success by treating bipolar disorders with bright light.

A Guide For Various Sizes of Mattresses In Ireland

Families comprise of various sizes and so does the mattress on which we spend a great deal of time. According to studies, on an average we spend 8-12 hours on bed – sleeping, watching TV, reading and occasionally stress-eating. So buying the right mattress plays an important role in this scenario. But before buying mattress in Ireland, it is important that you know how much sleeping space you need and how many types of mattresses are available according to size. It is recommended that you buy the one, keeping you needs in mind.

Mattresses in Ireland

So, how many mattress size exists that you know of, twin, double, king sized, super king, but how much do they differ and which one is for you? Here is a guide for you to see and choose for yourself

1. Single or cot (75X190 cm)/ (30 X 75 In)

It the smallest size mattress possible and is most suitable for one child, unless the child need considerably large sleeping space. It can easily fit in your child’s room leaving plenty of space for other stuffs such as study table, wardrobe, toys and also provides playing space.

2. Twin (90X190 cm)/ (35X75 in)

This one is 5 inches lwider than single one and is perfect for your child to sleep on, especially if he/she has a furry friend as a sleeping partner. It may also be considered for youself if you live in a studio apartment. Its compact size ensures enough clearance for keeping other stuffs.

3. Small double/ (120X190 cm)/ (47X75 in)

It is 12 inches wider than the previous one and is ideal bed for your guest rooms and for freshly graduates who are new in the world of self-dependence and loves to spend a great deal of time on bed while studying, sleeping, eating, taking naps and watching TV.

4. Double/Full (135X190 cm)/ (53X75 in)

Double or full mattress is 6 inches wider than the small double and thus, provides ‘just sufficient’ space for a couple. It is a smart choice for you and your partner, if you guys loves to sleep close together. However, it does not provides enough room for your child or pet.

5. King sized (150X200cm) /(59X79 in)

As the name ‘king’ suggest, this mattress outnumber the last one both in terms of length and width. It is ideal for couples with child, who prefer to keep them on bed instead of cot or cradle. This is a ideal choice for you, if are considerablt taller and own a spacious master bedroom.

6. Super King (180X200 cm)/ (71X79 in)

It is the largest sized mattress that you can get in Ireland and is 12 inches wider than the previous one. This mattress provides ample amount of space for the your child and yourselves without compromising your sleeping space. Due to its large size, your loving pets can also find a warm corner besides you during winter.

So, before buying mattresses in Ireland, consider your option and calculate your space and make the right choice for you and your family.

mattress buying habits for november

On the back of our ‘Maybe time for a new mattress campaign’ which ran throughout  nov we wanted to find out “when you last bought a mattress, what did you buy?”

And here are the results:

A third of you will buy  a mattress with a divan base and nearly a quarter bought with a frame. It was reassuring to see that just over half of you do buy a mattress with some kind of base but nearly a third (30%) buy just a mattress.

When buying a new bed it can be false economy to change only the mattress and keep the original base, especially if you are buying a divan set. The old base could reduce the useful life of the new mattress as well as the comfort and support it can offer. It can also invalidate manufacturers’ warranties or guarantees. A bed is a mattress and a base working together – don’t consider them in isolation.

How to keep warm on a cold winter’s night

  • Wear night clothes such as pyjamas or a large T-shirt to keep you warm. Natural fibres such as wool, cotton or silk will keep you warmer than synthetic materials.
  • Have a warm bath just before you go to bed. This will gently warm and relax you to help you feel sleepy.
  • Have a warming, milky drink.
  • Try to take some exercise which will get the circulation going to help keep the body warm – but don’t do vigorous exercise too close to bed time as you may feel too invigorated to sleep.
  • Keep the bedroom warm, but not too hot, and free from draughts.
  • Look for a mattress which has a thicker side for use during the winter. A soft sleeping surface is a better insulator than a flat one. Use a fleecy underblanket to retain the heat.
  • Choose a duvet with a high tog rating or use several layers of bedding rather than one single layer. Layers will trap warm air and are easily removed if you get too hot.
  • A hot water bottle is an ideal way to keep warm once in bed. Make sure it has a cover on it to avoid scalding and also so that it won’t feel cold in the middle of the night. Electric blankets are ideal. Underblankets will warm the bed up before you retire for the night, while overblankets maintain a constant temperature throughout the night.

What is sleep?

Sleep is the mysterious shift in consciousness that our bodies require every day. It’s vital for our health and wellbeing, and not only do we function less well when we don’t get enough quality sleep, but it can lead to long-term health problems. That’s why we need to do all that we can to ensure that we enjoy quality sleep and deal with any sleep problems.

The Sleep Cycle

During sleep our heart rate drops, our body temperature falls and we experience complex changes in brain activity. An EEG (electroencephalogram) gives us an insight into the brains electrical activity when we sleep:

  • When we first fall asleep we enter non-rapid eye movement (NREM) sleep. NREM is divided into three stages: – NREM1 – NREM2 and – NREM3, each stage becoming progressively ‘deeper’.
  • Stages 1 and 2 are light stages of sleep from which we can be easily roused.
  • Stage 3 is a deeper stage of sleep from which we’re more difficult to rouse, and some may feel disorientated if woken from this stage of sleep.
  • Generally, after going through the NREM stages, we enter stage 4 which is known as rapid eye movement (REM) sleep, which the EEG shows as being similar to wakefulness or drowsiness. It is during the REM stage of sleep that we dream.
  • Each cycle lasts around 1½ hours and we need to experience all four stages in order to wake up rested.
  • A good night’s sleep consists of five or six cycles, whereas disturbed sleep consists of far fewer.

Sleep is largely controlled by sleep pressure, and the circadian rhythm, or our body clock, which is a 24 hour cycle that regulates all our biological and physiological processes. It anticipates environmental changes around us so that our bodies can adapt to them.

In ideal situations, the circadian rhythm will naturally rise in the early morning, promoting wakefulness and alertness, and will reach a peak in the evening. After a waking period of around 15 hours the pressure to sleep becomes greater and greater, in other words, we get tired. With the onset of darkness, the circadian rhythm drops to the lowest level and helps to maintain sleep.

To ensure you experience good sleep it’s essential to follow good lifestyle habits and to eliminate the factors that are causing you disturbed sleep. For example making sure that your bedroom is the right environment, looking at the lighting in your home, and avoiding foods and drinks that can hinder sleep.