Sleep First, Then Work

Fisher, Hogan, and Fields (2019) from the Deloitte consultancy group have just published some excellent pointers on how organizations can become sleep-friendly, or what they call a sleep-first-then-work culture.

As most workplaces and organizations these days have necessarily extended their operations globally, we all find ourselves increasingly working late nights or early mornings, thus cutting into sleep schedules. Fisher et al. summarize the deleterious effects of sleep loss on organizational bottom lines. After the long list of the negative health and mental consequences of sleep loss on employees, the authors observe:

“From an organizational perspective, a lack of sleep often has a direct impact on workplace performance. People’s ability to learn, concentrate, and retain information is greatly impacted by how well-rested they are. Insufficient sleep causes individuals to be more emotionally unstable or moody and has been tied to aggression and forgetfulness. Preliminary research also suggests that individuals who lack sufficient sleep are more prone to unethical behavior. These factors can yield negative consequences for organizational teamworkand individual performance.”

The authors also make an excellent point (now a well-established fact among sleep researchers) that REM sleep and dreams significantly promote creativity and innovative forms of thinking. In sum, not only does a lack of sleep negatively affect the productivity and mental health of workers, it inhibits creativity and out-of-the-box thinking.

Organizations need a well-rested workforce if they are to survive and thrive in the modern, globalized, competitive marketplace.

What can an organization do to become a sleep-first-then-work culture? The authors provide some pretty sensible first steps:

  • Discourage or disable after-hours emails, meetings, and work hours.
  • Provide educational programs on sleep.
  • Create programs that incentivize sleep: “Aetna pays its employees a little more than U.S. $1 for every night they get seven or more hours of sleep. As Aetna’s CEO Mark Bertolini stated, ‘Being present in the workplace and making better decisions has a lot to do with our business fundamentals.’ He explained, ‘You can’t be prepared if you’re half asleep.’ Since implementing the policy, Aetna has measured an uptick in worker productivity by 69 minutes per month”

Explore the bedroom below to find out what can help or hinder your sleep.


Sleep may be the last thing on your mind but here are some reasons why you should give it a little more thought:

 The right amount of sleep will make it easier to maintain a healthy weight.

 Sleep deprivation can make it hard to concentrate and remember things – the last thing you need when you are in an exam situation!

 You are more likely to feel down when you are tired.

 Growth hormones are released when you are asleep.

 Getting a good night’s sleep can help you to cope better with the stress of life such as exams, parents and relationships.

 Lack of sleep can cause havoc with your skin and result in spots and pimples.

 Learning to drive is great but driving when sleep deprived is seriously dangerous.

 Bedtime routines aren’t just for young kids! Everyone benefits from having a routine in the run up to bedtime – even your parents.

 Try to do the same things at around the same time each night so that your body has time to prepare for sleep and relax.


Do you find nodding off hard work? If you struggle to stop your brain going round at 100 miles an hour, here are a few possible reasons why:

 Your body clock alters in your teen years which means that waking and sleeping times get later and later. You will probably find that you prefer to stay up late at night but struggle to get up in the morning. This is normal. Getting into a good routine can help with this.

 According to some research using “screens” before you go to bed can double the length of time it takes you to fall asleep as it suppresses the production of your sleep hormone, melatonin. Ditch your phone, tablet or Xbox in the hour leading up to you bedtime.

 The school day may start early for you which means that you have to get up before your body has had enough sleep. However being overtired makes it even more difficult to fall asleep. Unfortunately we can’t change the time that school starts but what you can do is have a regular sleep and wake up time to help your body to cope better with the early mornings.

 Your diet may impact on your night time sleep. Fuelling yourself with energy drinks can mean it is harder to nod off. Likewise reaching for sugary snacks to give you that much needed energy boost can increase the chance of a restless night. And not getting right the amount of sleep can make you gain weight.

 You may be feeling stressed with exams looming. It is really important to share your worries with somebody or even write down any concerns. Try to find ways of relaxing in the evening.

 You may be uncomfortable and this makes falling asleep more difficult. Is your mattress and pillows providing you with enough support? Is your bedding comfortable? If not, it’s important to let your parents know.

Saying Goodbye to Your Old Mattress

When you’re done with a mattress it’s tempting to try to find another use for it. Handing it down to your kids, putting it in your guest room, selling it on Donedeal, or donating it to a charity might seem like good options. But while this seems savvy, it’s actually a bad idea. If a mattress is no longer good enough for you to use, it’s not good enough for anyone else. In particular, old mattresses are harmful for children, whose active, developing bodies require the support of a good-quality mattress.

A Proper Send-Off

We’ve all seen mattresses that have been improperly disposed of. Mattresses don’t belong on the side of the road, in the bottom of a lake or in the middle of a field. Your mattress did a good job for you for many years and now it’s your turn to take care of it. Dispose of your mattress in a safe and responsible way:

  • Ask the store where you bought your new mattress to pick up your old set when they deliver the new one. Most retailers routinely offer mattress pick-up and disposal service as part of the purchase price or for a small fee.
  • Call your local  garbage collector or Local Council . They usually have provisions for picking up larger items.

5 Alarming Signs That You Are Suffering From Insomnia

Sleep is critical for a healthy and happy wellbeing of any and all individuals. Let it be an infant or a working adult or an elder, sleeping is a miraculous transformation from being conscious to sub-conscious state. After a good night’s sleep on memory foam mattress, you are all set to go for another day. But, unfortunately, not everyone is lucky enough to enjoy a good night’s sleep each night.

It should not ring any alarm if you skip quality sleep just for one night, but if it keeps happening over and over again, then you might be dealing with insomnia. This is the medical conditions, where an individual repeatedly fails to get adequate sleep needed for maintaining normal body function.

Here are 5 signs that you might be dealing with insomnia

  1. Difficulty falling asleep

The encounter the first sign of insomnia is when you are unable to sleep in one go at night. Ideally you should be able to sleep after the entire day’s exertion, without any external help.

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  1. Difficulty waking up

Insomnia is often calibrated only in one aspect, but failing to get up in proper time is also an indication that your body is not getting adequate rest during night. Ideally you should wake up after having a sleep of 7 to 8 hours of undisturbed sleep.

Difficulty in Waking Up - Mattress Shop Online

  1. Depending on other substance

If under any circumstances, you need sleeping pills to help you sleep, most probably you are dealing with insomnia.

Depending on other substance - Mattress Shop Ireland

  1. Laziness during day

If you are feeling lethargic throughout the day, this might be another symptom of the same. People often describe it as feeling similar as malaise while falling sick. Prolong drowsiness throughout the day, often leads to poor performance in both work environment and social gathering.

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  1. Feeling irritated and mood swings

If you are missing out daily dosage of sleep for quite a long time, then you are more likely to be irritated throughout the day and encounter terrible mood swings. You become highly vulnerable to getting angry easily and falling into the trap of depression.

Feeling irritated and mood swings - Mattress Shop

If you are suffering from any of the above symptoms, especially if are feeling tired noticeably night after night. Chances are high that either you are suffering from insomnia or you are sleeping on the wrong type of mattress. For better sleep, try a memory foam mattress, which provides adequate support to your spine and helps you to sleep better.

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.

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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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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!).

Orthopedic Mattresses – How It Helps You Overcome Spinal Pain?

Several people always complain about back pain regardless of they are sitting, standing or sleeping. Even a minor accident can trigger the endless episodes of back pain. The duration of sleep each night plays an important role as it provides quality time to the spine to recover itself. This is where the role of an orthopedic mattress comes in to the scene. If the mattress is not doing its job right, the chances of repair gets out of the equation, instead, the condition of the spine gets worsened.

Apart from any prior injury or bad posture, sleeping on wrong kind of mattress can also induce back pain. If this condition is not treated in right time, it can become a permanent problem. So, replacing the regular mattress with an orthopedic mattress improves this situation and aids the body to repair itself.

Orthopedic Mattress

If the reason for constant back pain is not a result of any injury or accident, then the chances are high that the individual is sleeping on the wrong mattress. Every individual is unique in terms of shape, size and body weight, and thus, each individual needs a unique kind of mattress. One mattress which is adequate for one individual might be causing problem for the other one.

It is to be kept in mind that, every mattress does deteriorate with time and a low quality does it even more quickly. The more quickly it wears off, the sooner the back pain starts again.

An orthopedic mattress is designed to provide comfort and right posture to the body for a much longer period. The spine is curved twice to give the shape of ‘S’, if this shape is not maintained, the individual can develop back ache.

orthopedic mattress

The spine is robust and can recover automatically if it gets adequate amount of rest on correct mattress. An orthopedic mattress is designed specifically to support the spine with exerting minimum pressure. It also provides spine the perfect alignment, irrespective of whether the individual is a back sleeper or side sleeper.

The typical weekdays of an individual is spent on doing desk work and weekends on doing recreational activities, thus the condition of the spine does not stay the same and needs different care during the night. An orthopedic mattress is designed to endure these changes. Unlike the spring mattress, the orthopedic mattress exerts ideal pressure on spine and soothing the back while sleeping.