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How To Avoid Too Many Sleepless Nights This Christmas

At Christmas it can be extremely hard trying to maintain a good sleep routine.

If we’re not socialising and going to parties, we’re over indulging on food and drink or worrying about presents and what time the turkey needs to go in the oven!

Here’s our top tips to stay on top of your sleep and make it through the festive season awake and alert.

1. Stick to Routine
Try as much as possible to keep regular sleeping hours – we know it can be hard when you’re staying up late for Santa, but going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better. Also, regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. But not too close to bedtime or it may keep you awake. A good brisk walk is ideal to stop you feeling sluggish after a hefty Christmas dinner!

2. Create a Restful Environment
Keep the Christmas decorations to the other parts of your home – your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.
It might also be handy to keep some ear plugs handy to block out the sound of your partner’s alcohol or feast-induced snoring!

3. A Comfy Bed
Make sure your bed is comfortable.  It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old.  It should be as big as possible so avoid partner disturbance. Perhaps a new bed should be on your Christmas present list!

4. Don’t Over-Indulge
Too much food or alcohol, especially late at night, can play havoc with sleep patterns.  Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night. It is hard in the party period but try to swap to water a couple of hours before bedtime.

5. Make Time for ‘Me’ Time
Try to relax and insist on some ‘me time’ before going to bed.  Have a warm bath, listen to some quiet music or do some yoga – these all help to relax both the mind and body.
It’s also important to resolve arguments before bed. Ongoing conflicts are not conducive to putting you in the right frame of mind for sleep!

Bed Sharing With Infants- Recommended Or Not?

Having a baby is one of the wonders in the world. One day, you find out that you are expecting another littlest one in your family. One day, they grow up and move out to stay on their own. Somewhere between these, you come across a time when, you get confused whether to let your baby sleep along with you or get them in a separate crib.

Now, sleep is essential for baby as it helps to grow them. But, often newly parents ignore, their own sleep in the process. If you had a baby, we recommend you to sleep adequately on the right mattress in Ireland. So, before you decide to cuddle with your baby, keep few things in mind.

But first, what is co-sleeping? Whether you call it, sleep sharing or co-sleeping, it refers to practice, when your child sleeps with you on your bed instead of sleeping separately. Several couples around Ireland (and in fact, the world) practice this in order to ensure that your baby faces no problem, and it saves you from panicking regarding the wellbeing your child every night.

It does have a few advantages, such as:

  1. A Time for bonding– it is particularly helpful for the busy families. After spending the whole day away from the baby, you will find this as an amazing way to connect with the child.
  2. Deals with SIDS– it stands for Sudden Infant Death Syndrome, and mostly occurs if the baby stops breathing during the night. Sleeping together makes the breathing pattern of the baby synchronized with that of the mother and reduces the risk of SIDS by 50 percent.
  3. Helps at night feeding– the baby craves for milk multiple times a day and night is not an exception for them. If the baby wakes up crying during the night, it becomes easier for you to feed and tuck him back to sleep, if he sleeps along with you.

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Sleeping in a separate crib/cot

According to some pediatricians, it is best to keep your baby in his cot, until he reaches the age of six months old. This holds for naps both in daytime and during nights. It is considered as safe, especially for the baby. Co-sleeping is never recommended in the following conditions-

  1. If you or your partner is overweight
  2. If your baby is born with low birth weight or has been released from the NICU
  3. If you or your partner is under alcohol, smoking or have taken any medication that makes you drowsy
  4. Also, don’t allow any elder child of yours to sleep with the newborn.

Mattresses in Ireland

Well, any of these will work, unless you and your partner agree on it and it works for the baby. Keep in mind the importance of your sleep along with that of your child. Also, don’t forget to sleep on the proper mattress in Ireland for a good night’s sleep.

Stages Of Sleep – How Are They Different?

Most of the thing around us does not happen just randomly, instead follows a pattern, including sleep. Yes, you may or may not be aware of it, since you remains so indulge in sleep, while sleeping on orthopedic mattress. So, now that we have your attention, let’s discuss the different stages of sleep.

Even though you remains in a trans-state during your ZZZs state, a lot happens in your body. It switches between sleep cycles namely, REM and non-REM. So, what is this REM, Rapid Eye Movement for sure, but what does it mean? You are about to find it out. But let’s discuss the non-REM first.

The sleep cycle

The sleep is first initiated with Non-REM and then followed by a shorter period of REM, when one cycle, the cycle starts over again.

Non-REM sleep

It comprises of three stages, where each of them usually lasts for about 5 to 15 minutes. You go through every stage before you finally reach to REM sleep. While you are in NREM cycle, your body repairs and heals, along with building muscle and bones and strengthening the immune system. Sleeping on a right orthopedic mattress, helps you even more to repair your back aches.

Orthopedic Mattress Ireland

Stage 1– After you lay down and close your eyes, this stage initiates and can last between 5 to 10 minutes. Even though, you have started sleeping, you can get back to being fully awake in a matter of seconds. It can be distinguished by experiencing ‘hypnic jerk’, a feeling of falling from a height and suddenly jerking awake in bed. The blood pressure decreases along with slowing the breathing in this stage.

Stage 2– It usually last for about 20 minutes, and can be distinguished by slower heartbeat and lower body temperature. Your body is experiencing a light sleep and limits its activities, getting ready for a heavy sleep. As your brain begins to emit waves with larger wavelength, it becomes more difficult to wake you up. We spend almost 45 percent of the entire sleep duration in stage 2.

Stage 3– It is the deep sleep stage and initiates after 35 to 40 minutes of sleep. Your body stops responding to external disturbance and it becomes even more difficult to wake you up. Even if someone does, you are likely to feel disoriented for a few moments. At this stage the REM takes over gradually.

REM sleep

REM is characterized by your eyes move rapidly in various directions, which does not happen in the previous cycle. This is the stage, when you dream. The first episode of REM last mere for 10 minutes, but as you keep sleeping, eventually, the REM span gets longer up to an hour. It lasts only about 20 percent of the entire sleep duration.

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How Can You Improve The Quantity Of Your Sleep

Just because you do something frequently does not ensure that you are master of it. And the classic example for the same is sleep. Even though you sleep pretty much every night, there is so much that we do not know about it. Surely you sleep every night(and sometimes during day as well) but can you say that every night you get quality sleep? Probably not! The adequate quantity and quality of sleep plays an important role in shaping your mind and body.

Your everyday life, especially working environment and working schedules determine how much rest you require. Sadly you can do so little in this regard, but you can definitely do few things to ensure and boost a good night sleep. So here are some tips for you so that you can say goodbye to fatigue during day and say hello to dear sleep while tucking in your mattress in Ireland.

1. Make a sleeping schedule and adhere to it everyday

Scheduling is a good thing especially when it comes to sleep. Lying down in your bed at same time each day is the first step towards a healthy sleeping. Sticking to your usual sleeping time is most important even on weekends. Usually you tend to sleep early on weekdays in order to get up early for office and stay until late night on weekends and then sleep till noon. This practice should be reformed and try to go to bed each night at same time.

Sleep Schedule

2. Ensure that your bedroom has ideal temperature, light and sound

The amount of light, sound and temperature can affect our quality of sleep. Thus, you should ensure that the room in which you sleep on should have ideal amount of temperature as its fluctuation may wake you up between sleep. Similarly use curtains to block excessive light entering through windows.

Mattress in Ireland

3. Buy and sleep on the right mattresses

Sleeping on the right kind of mattress in Ireland makes a your sleeping experience much better but sadly, most of us pay very little attention to what kind of mattress we are sleeping on. You should always buy the one according to your specific need.

Mattresses in Ireland

4. Switch off electronic appliances before going to bed

The artificial blue light produced by the gadgets take away our sleepiness and makes sleeping more difficult. Thus switch off these electronics 1 to 2 hour prior to bedtime.

Mattress in Ireland

Ideally How Much Sleep Do We Need Each Night

The three basic needs without which we cannot survive is food, clothes and shelter. The fourth element would be ‘sleep’. No matter how happy and cheerful we may be throughout the day, we need sleep to complete the night. Similarly no matter how busy or tiring we be each day, the sleep we get each night on mattress in Ireland is what let us carry on. There are several aspects correlated with sleep, and one of the most important aspect is the amount of sleep required.

As already mentioned, the role of sleep is irreplaceable and in a vital parameter of our health and overall wellbeing, so much that we almost spend one third of our life on sleeping. But how much sleep is required by our body to re energize? Ideally our cardinal clock tells us when to sleep and when to wake up being respective of sunset and sunrise. Some people say that we need eight hours of sleep daily to meet our bodily requirements. But in reality this does not hold true and is subjected to change from person to person. The quality of sleep, the lifestyle, the stress in workplace, the sleeping posture and the type of mattress in Ireland all plays crucial role to determine the ideal amount of sleep one need each night.

In today’s world we are surrounded with several electronic gadgets such as mobile phone, video games, addiction to social networking etc lead us to a huge exposure to artificial light which disrupt our sleep cycle. Some energy drinks and caffeine products also mess with our sleeping pattern and these may come handy when you are occasionally trying to stay awake such as while driving at night or preparing for examination. However a regular use of such products can cause serious trouble while sleeping.

Ideally How Much Sleep Do We Need Each Night

The ideal sleep ranges for a person based on their age is as follows-

  1. Newborn (less than 3 months)- between 14 to 17 hours.
  2. Infants (between 4 to less than a year)- narrows down to 12 to 15 hours
  3. Toddlers (aged 1 to 2 years)- between 11 to 14 hours
  4. Preschoolers (aged 3 to 5 years)- narrows down to 10 to 13 hours
  5. School children (aged 6 to 13)- to accommodate school hours, sleeping reduces to 9 to 11 hours.
  6. Teenagers (between 14 to 17)- reduces further to 8 to 10 hours
  7. Young adults (between 18 to 25)- between 7 to 9 hours
  8. Adults (between 24 to 64)- it remains same i.e between 7 to 9 hours
  9. Elders (more than 65)- it reduces by one hour i.e 7 to 8 hours.

Facebook Is Ruining Our Sleep

In his groundbreaking book, Amusing Ourselves to Death, Neil Postman wrote, “Orwell feared that the truth would be concealed from us. Huxley feared the truth would be drowned in a sea of irrelevance.”

He’s referring to two famous dystopian novels here: George Orwell’s 1984, in which a totalitarian figurehead called Big Brother, monitors people’s lives, and Aldous Huxley’s Brave New World, which describes a less sinister future in which there is no need for tyranny because all forms of entertainment pacify and ruin humanity.

In modern society we never have a reason to be bored. Fueled by BuzzFeed headlines and 24-hour news channels, it appears Huxley’s version of the future is here. And while society inhales the nugatory and negligible, the importance of sleep drowns in this sea of irrelevance.

How often do you scan Facebook or Twitter within one hour of bedtime? People have, as Postman pointed out, an infinite appetite for distraction. That hunger for diversion can negatively impact our lives if we let it get out of hand. In my opinion, it’s not just our sleep that is suffering – our lives are suffering. When we’re not fully rested, we are mediocre versions of our best selves.

For those who wish to discover their highest potential with one change, I recommend the following course of action: stop amusing your sleep to death. If you want to know how to sleep better, give this healthy sleep habit a try: avoid any and all screens within one hour of bedtime. That means no smartphone, tablet or TV. You shouldn’t even have a TV in your bedroom because, like all the devices mentioned, it emits daytime spectrum blue light. This type of light mimics sunlight and tells your body it’s daytime so the brain should stop producing melatonin, a hormone that is essential for sleep. Although Huxley’s version of the future might be coming true, I am reminded of how Big Brother watched people in their homes – through telescreens.

What should you do instead of screen time? Read stories from real books (not kindles, etc.). You might start with 1984 or Brave New World. Most experts don’t recommend reading self-help, business books or any non-fiction right before bed because that type of literature often makes you think of how to apply the leanings to your own life – a distraction that can keep you awake. Instead, grab a work of fiction. Fiction novels often quiet the part of your brain that criticizes.

Are you amusing your sleep to death by gobbling up blue light from your smartphone or TV before bedtime? Eliminating screen time within one hour of bed can put you on the path to healthier sleep and a future in which you feel fully rested – and that sounds like a happy ending to me.

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.

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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!).