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What Is The Ideal Time For You To Tuck Into Bed?

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.

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.

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.

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.

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.

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.

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.

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.

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

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

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.

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.

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.

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.

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.

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.

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’

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.

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.

A Guide To Choose The Right Mattress In Ireland

“Sleep is the best medicine” very true words said by Dalai Lama. We all can relate to it, especially after growing up. During childhood, we didn’t fancy sleep much, only if we knew getting quality sleep might become difficult later in life. In ancient Egypt and China, people used to sleep on stone and porcelain pillows respectively for a long time. Thankfully, in today’s era we have access to much more comforting sleeping material. We can find a wide range of mattresses in Ireland.

But that does not mean that anything which contains fluffy material qualifies as perfect sleeping partner. Some say that going for soft mattress is good for health, while others vote for a hard one. So which one should you choose to buy? The conventional idea states that you need to look for a mattress that offers you the best compliance. On that note, here are few points to consider while buying mattresses in Ireland.

1. Trusted brand

There are ample of mattress shops across Ireland. While each of them claim to be the best, know which brands are genuine and offering the best materials. You can refer to your friends and family for their suggestions and feedback.

2. Type of mattress

Each one of us is different when it comes to shape and size, and thus, each one of us has a different need for bedding material. Know your particular need before buying. If you are light weighted, then going for a soft fluffy bed will be good for you. However, if you are heavier or suffering from back problem, then opting for a hard one or orthopedic bed will be appropriate for you.

3. Trial before buying

No matter how much you like a particular mattress, you MUST try it before you bring it home. Even though it might sound a bit funny to lie down on the mattress in the showroom or shop, remember, you are going to sleep on it for about six to eight hours a day and buying an inappropriate mattress will do no good.

4. Budget

Ideally, you should spend as much as you can. If you are thinking about saving budget, then remind yourself of how many dollars you spend on your sofas, where you spend so little time each day. Even though buying the right mattress might come a bit costly, you don’t need to spend a fortune on it if you are buying mattresses in Ireland. Mattress is not something you are going to buy every year, so buying it becomes your one time investment. Hence, make your investment count and go for the right one!

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.

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.

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.

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