Start Now To Stop Children’s Sleep Being Affected When Clocks Change

When the clocks change it can be a nightmare for parents. Children’s bedtimes and wake times change and it can take anything from a couple of days to a couple of weeks to get back in sync.
Here are some top tips on how to overcome some of the problems of the clocks going back an hour on Sunday 30th October.

• Delay the start of your child’s bedtime routine, at least a week before the clocks change. Aim for around 10 – 15 minutes earlier every few days until bedtime has moved by an hour.  Don’t worry if they still wake at the same time in the morning, it takes a couple of days to establish a new sleep pattern.  Hopefully by the time the clocks go back on Sunday 30th, your child will have adjusted to the clock change.

• Toddlers still having a nap in the day should be encouraged to take the nap later or to be slightly longer so that they are able to go to bed that little bit later.  Alter babies’ naps in the day.

• During the day before the clocks change, keep young children active – lots of fresh air and exercise – so they sleep well. But don’t totally wear them out as over-tired children are harder to get to sleep.

• If they wake up at their usual time you should encourage them to remain in bed – half an hour is probably your limit! If you don’t already have them, black out blinds or really dense curtains will help to keep morning light out.

• You may be gaining an hour but don’t go to bed an hour later than usual as chances are you won’t get the opportunity to lie-in!

It is worth noting that children with good sleep routines tend to cope better with the changes in time as they know what to expect at the end of the day.  A good bedtime routine – teatime, followed by quiet play, bath, story and bed is typical.  Ensure the environment is right for sleep – it should be cool, quiet and dark and make sure the bed is comfortable and supportive.

Caring for a new mattress

Proper InstallationMake sure your new mattress and foundation are properly installed in your home. Improper installation can damage your new sleep set. If you choose to transport and install on your own, ask the store personnel to give you some tips to help you avoid problems.

Rotate it. Unless your mattress care instructions indicate otherwise, you may want to periodically rotate your mattress from end-to-end and from top-to-bottom.

Use a protective pad. A good quality, washable mattress pad (and one for the foundation, too, if you like) is a must to keep your set fresh and free from stains.

Let it breathe. If you detect a slight “new product” odor, leave the mattress and foundation uncovered and well ventilated for a few hours. A breath of fresh air should do the trick!

Give it good support. Be sure to use a sturdy, high-quality bed frame. If it’s a queen or king size set, make sure your frame has the strong center support that will prevent the mattress from bowing or breakage.

Don’t dry clean. The chemicals in dry cleaning agents/spot removers may be harmful to the fabric or underlying materials. Vacuuming is the only recommended cleaning method. But if you’re determined to tackle a stain, use mild soap with cold water and apply lightly. Do not ever soak a mattress or foundation.

Don’t remove the tag. Contrary to popular belief, it’s not illegal to remove the law tag, but the information on the label will serve as a means of identification should you have a warranty claim.

It’s not a trampoline.  Don’t let the kids jump on your sleep set. Their rough-housing could do damage to the interior construction of your bed, as well as to themselves!

No boards, please. Never put a board between the mattress and foundation. It may enhance the sense of support for a while, but it will only make the problem worse over time. When any bed in your home has reached the “board stage,” get rid of it.

Follow manufacturer’s instructions. Again, be sure to follow any specific guidelines from your manufacturer for the best method of mattress care.

Out with the old.  Now that you’ve treated yourself to a new sleep set, arrange to have your old bed removed and disposed of. Don’t give it to the kids, relatives, guests or neighbors. If it wasn’t good enough for you, it isn’t good enough for anyone else. Get it Recycled

Types Of Mattresses

Innerspring mattress:

An innerspring mattress uses a steel coil support system. Manufacturers offer several different types of spring systems, including units with springs connected into a single unit and individually wrapped pocketed coils. Spring shapes, designs, coil gauge, and number of coils in a mattress can vary. The innerspring is covered by padding or upholstery materials, which can include various foams, fiber, and additional layers of smaller steel springs. Coil count can be more arbitrary, but the idea is that the greater the number of coils, the more points of support and greater distribution, thus the better the bed can contour and support the sleeper.

Foam mattress:

Foam mattresses use one or more types of foam as the support system. The foam may be polyurethane foam, memory (or visco elastic) foam, or latex foam, and can contain gel or other materials. The foam used in such mattresses can be manufactured in a variety of shapes and densities to offer consumers a mattress that has different comfort, feel and heat dissipation features.

Memory foam (visco) Mattress:

Memory foam (or visco elastic foam) mattresses use a high density polyurethane foam as the support system, in the upholstery layer, or both.  This foam has properties that allow it to contour closely to the shape of the sleeper.

Pillow top mattress:

Pillow top mattresses provide an additional upholstery layer sewn into the top of the mattress. This layer can be made from a variety of fiber and foam materials.

Gel Mattress:

Gel mattresses use a type of foam that contains gel in the product’s support system, upholstery layers, or both. The gel is added to the foam using deferent types of technology. The gel foam can offer consumers different comfort, feel and heat dissipation features.

 

Ah! Tuesday’s Sleep

You might get to sleep in on the weekends but is it the best sleep? According to new research, the answer is no.

While it’s not the longest sleep of the week (weekends usually mean an extra 30 minutes in bed on Friday and Saturday nights), Tuesday night sleep is the most restorative, with a fall in blood pressure and stress hormones, according to a June 28 article in The Telegraph.

While experts aren’t exactly sure why this is the case, it could be that Tuesday nights are free from the rich food and drinks consumed over the weekend.

“People rest for a lot longer during the weekend, but perhaps they are out partying and letting their hair down and their bodies don’t physiologically recover,” says Simon Shepard, chief executive officer of Optima-Life, the U.K.-based distributor of the heart monitors used in the study. “On Mondays and Tuesdays, your energy levels may still be high after the weekend. And while you may still be sociable, you may be sociable in a different way, going to a book group rather than the pub.”

The study found only 48% of Saturday night and 48.7% of Friday night’s sleep revitalizes the body and brain. This is compared with a high of 55.1% on Tuesday nights, while 54.6% of sleep on Monday was considered to be restorative, the article notes.best_night_sleep_tuesday-1

What happen’s if your partner snores??

Getting enough sleep has this positive perk on a happy marriage — couples are more satisfied with their partners when they are rested.

Researchers at Florida State University in Tallahassee, Florida, studied 68 newlyweds over a seven-day period. Each couple recorded the number of hours slept and answered two sets of questions on a scale of 1 (not satisfied at all) to 7 (extremely satisfied), according to a news release from FSU.

The first set of questions focused on relationship satisfaction. The second set focused on experiences in nine areas such as chores, conflict resolution and amount of time spent together.

The researchers found that husbands, in particular, were less negatively impacted by bad experiences when they had sufficient rest.

The paper, “The Rested Relationship: Sleep Benefits in Marital Evaluations,” was published in the July issue of the Journal of Family Psychology.