There’s certainly a nip in the air and as we hurtle into winter, there’s nothing more comforting than curling up for a long sleep in a warm, cosy bed.
According to one survey around half (49%) the population suffers sleepless nights because of the cold. There’s nothing worse than lying in bed shivering.
With temperatures usually at their lowest in the early hours, many people find that they are sometimes too cold and uncomfortable to be able to get a good night’s sleep.
Here’s some great tips to keep you warm in bed so you get the quality sleep you need:
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.
Get rid of icy toes by putting on a pair of super soft bed socks. The extra layer under the covers can help improve circulation in your extremities, which can help you fall asleep more quickly.
Have a warm (not hot!) bath just before you go to bed. This will warm you up and will also help to make you sleepy.
Have a warming milky drink.
Try to take some exercise, not too close to bedtime, which will get the circulation going and help to keep the body warm.
Bedroom tips to keep warm
It is also worth looking at the bedroom, the bed and the bedding all of which play a part in keeping you insulated in the cold night air.
Keep the bedroom warm, but not too hot, and free from draughts. Ideal room temperature is 16-18 degrees Celsius.
Avoid a saggy bed. It may be nice to cuddle up for warmth but it can be very uncomfortable and clammy when you are thrown together by a bed that isn’t giving you the correct support.
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.
An old-fashioned hot water bottle is still one of the most effective ways 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 or duvets are ideal for adding some extra heat to the bed. Underblankets will pre-heat the bed while overblankets maintain a constant temperature throughout the night.
Set a goal to make your bed each morning to create a relaxing bedroom for the night ahead
2. Measure Sleep With A Sleep App
Do you know exactly how much sleep your getting? If you’re a tech-savvy sleeper, you can use sleep apps paired up with the Sleeptracker app to monitor the quantity and quality of your sleep.
3. Rearrange Your Schedule
Make a lifestyle change by going to bed one hour earlier for one week. Then, document your diet, work productivity and exercise to see how it’s impacted.
4. Start A Mattress Savings Fund
If your mattress is 7 year old it may be a good time to buy a new mattress online.
5. Buy An Alarm Clock And Keep Your Phone In Another Room
The proximity of smartphones to the bed can disrupt sleep, even if it doesn’t make any noise during the night. Replace your phone alarm with an alarm clock, and be sure to leave your phone in another room.
6. Replace Caffeine With Water After Lunch
Stay hydrated and limit caffeine intake after lunch. We may not realize it, but caffeine can have longer-lasting effects than expected.
7. Turn Off The TV And Blue Screens Before Bed
Help your body prepare for a restful night of sleep by mellowing out at least one hour before bedtime. That means no TV, tablets or smartphones!
8. Keep A Worry Journal
Before going to bed, write down all the things that are causing you stress or anxiety to ease any tension.
9. Take 20- to 30-Minute Naps
Had a bad night’s sleep? Aim for short naps to help improve alertness.
10. Only Hit Snooze Once
Strive for uninterrupted sleep! Set your alarm for the latest setting you can to still wake up on time.
As rightly said by Dalai Lama, “Sleep is the best meditation”. How can anyone deny the pleasure a complete sleep provides us? A full night’s sleep is the key of doing everyday works and plays a crucial role in shaping our lives. But what is the ideal time for you to sleep each night to get a full night’s sleep? Well, everyone has a unique need for sleep, depending upon your work life and the mattress and beds you sleep upon.
Getting quality sleep is essential for a healthy body, sound mind and clearly, on our moods as well. On an average, each sleep cycle comprises of 90 minutes and you are likely to have five of these cycles in each night. Simple Mathematics will show a total of seven and a half to eight hours of sleep is ideal.
Coming back to the topic, regarding the best time to tuck in, how early or late should how get ready for bed? We recommend 10 p.m., but, no further than 11 p.m. The prime reason for the same is- one hour of sleep before the midnight almost accounts for two hours of sleep, which means you get more benefits by sleeping early. Similarly, the best time to get out of bed is between 5:30 to 6:30 a.m.
One simple way to find out the right time to tuck in bed is by back calculating from the time of waking up. For instance, if you get up at 6:30, count 7.5 hours back and sleep by 11 p.m. if you find it difficult to change your bedtime all of a sudden, we recommend you to follow this new bedtime for about 10 nights in a row and you will be surprised to find that your body will begin to adapt this new schedule automatically.
Many of you might find it difficult to resist the temptation to go back to sleep after waking up early. One small trick for it- go straight to the sunlight and be there for 10 -15 minutes. Do the first thing under sunlight. Let be reading newspaper or sipping hot coffee or simply soak in it. You will find that sunlight will help adjusting your circadian clock.
We, at Mattress Shop understands that, due to your work schedules and other engagements, often it becomes challenging to adhere to your sleep schedule. Thus, we offer quality mattress and beds for you to experience quality sleep throughout the time you sleep.
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:
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.
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.
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.
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-
If you or your partner is overweight
If your baby is born with low birth weight or has been released from the NICU
If you or your partner is under alcohol, smoking or have taken any medication that makes you drowsy
Also, don’t allow any elder child of yours to sleep with the newborn.
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.
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.
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.