Mattress

cant sleep

How Much Sleep Do You Really Need?Are you getting enough sleep to thrive – or just survive?Struggling to get a good night’s sleep? You’re not alone. Many sleep experts feel that sleep deprivation may be the next public health epidemic. Sadly, unlike a flu virus, there’s no one answer to the problem – our reasons for not getting the sleep we need are as diverse as how it affects us.Lack of sleep has been linked to car crashes (more than 10,000 per year), industrial disasters (Exxon Valdez & Stanton Island Ferry) and a staggering amount of preventable occupational errors. What’s more. people who suffer from sleep deprivation are also more likely to suffer from chronic diseases such as hypertension, diabetes, depression and obesity, as well as from cancer, early death and reduced quality of life and productivity.I just want to sleep… If sleep is elusive, take back the night by looking closely at your sleep habits and everything in your life that may affect your sleep (or lack of it!). Let’s start with your bedroom:

 

·       Mind an electronic curfew – Designate your room an electronic-free zone and power down an hour before bedtime. If you must sleep with your phone beside you, place it facedown for the night and filter incoming calls.

 

·       Reduce lighting – Use a nightlight or dimmer switch so a trip to the bathroom in the middle of the night doesn’t require you to turn on lights (which sends a signal to your brain that it’s time to wake up).

 

·       Inspect your bedding and mattress – Like needing the right shoes to run a marathon, you need great bedding to get you to the finish line of the morning. If your mattress is more than 7 years old, do the touch test and inspect it closely for sagging and/or protruding springs. What you sleep on is directly related to how well you sleep.

 

·       Shield your senses – Blackout shades, eye patches and earplugs can help reduce sleep theft. Streetlights, television in the next room or a snoring partner all contribute to robbing you of the sleep you need for the next day.

 

·       Commit to sleep – Getting a good night’s sleep begins with a bedtime routine that you follow regularly. Try setting an alarm to go to bed as well as one to wake up to keep you on track.

 

If you’re struggling to get a good night’s sleep, check out what our research turned up this week. Hopefully these resources will help you get the sleep you need and enjoy your mornings a whole lot more.

How much sleep do you really need?

Studies show that people who sleep between 6.5 hr. and 7.5 hr. a night, as they report, live the longest. And people who sleep 8 hr. or more, or less than 6.5 hr., they don’t live quite as long. There is just as much risk associated with sleeping too long as with sleeping too short. The big surprise is that long sleep seems to start at 8 hr. Sleeping 8.5 hr. might really be a little worse than sleeping 5 hr. Read more on Time.com.

Are separate bedrooms the new black?

According to The National Sleep Foundation, today a growing number of American couples actually sleep in separate bedrooms. Studies in England and Japan reveal a similar trend. For the 25 percent of couples who choose to sleep apart, reasons include snoring, disrupted sleep, temperature preferences, different schedules or sleep habits. Read more on the HuffingtonPost.com.

Do you have a sleep disorder and not even know it?

The term sleep disorder may suggest someone tossing and turning all night, but lying awake for hours with insomnia is just one example of many conditions that affect how you sleep and function during the day. In fact, you can have a sleep disorder and not even know it. Read more on Health.com.

If you’re ready for a new mattress, we’d love to help you find the right one for you. Visit Murphy’s Furniture where you can lie on our mattresses and talk to a trained sales professional.

Join our communities on Facebook and let’s continue the conversation. We’d love to hear what you have to say!

 

This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Better Sleep

yoga

Top 10 Yoga Asanas for Health Sleep Prescription-free, happy sleep fixesTroubled by disrupted, erratic sleeping patterns? Restless during the night? Relax, you may not be suffering from full-fledged insomnia. Minor sleep troubles are common and the fix may be easier than you imagine. While sleep-inducing medications are always an option, many have negative effects in the long run. Instead, try some of these easy-to-do yoga poses for healthy sleep with only healthy side effects.

Pigeon pose

Get down on all your fours and place your right knee right behind your right wrist. Angle your right foot towards the left. Stretch your left leg back and place a pillow on the left of your right leg in front of you. Now lay your belly and chest on the pillow and relax your arms on either side. Breathe deeply for a few seconds and switch legs.

Supported inversion

Lie on your back perpendicular to a wall with your feet resting on the wall and your hips as close as possible to the edge of the floor. Slowly stretch your legs along the wall and slide your hips towards the wall until your entire legs are in contact with the wall. Closing your eyes, take deep breaths.

Reclined butterfly

Place a pillow and lie on your back on top of it. Bring together your soles and let your knees gently fall to the side. Stretch your arms away from the body with the palms open and facing the ceiling. Your hips should be off the pillow; support only your spine on it.

Recline big toe hold

Lie on your back and grab your leg (any part that you can comfortably reach – knee, ankle or big toe if you can) and extend it towards the ceiling. Breathing deeply, slowly bring the leg as close as you can.

Reclined spinal twist

Lie on your back and tuck your right knee above your chest and then cross it on the left side of your body. This twisting stretch relaxes the spine. Stretch your arms on either side and hold the position for 3 breaths, and then switch to the left knee in the same way.

Cobra pose

Lie on your stomach and lift your face and chest while resting on your palms. Your elbows should be close to your body, just beside your ribs. Inhale as you rise, lifting as much of your body above the navel as you can.

Seated heart opener

Kneel on the floor and put your palms on the floor behind you, fingers splayed away from your body. Inhale and stretch your spine. Arch your back, lower your head back and lean backwards during exhaling.

Plow pose

This is a more challenging pose. Lie on your back and tightening your abdominal muscles, lift your legs above you. Slowly bring your legs down above you until your toes reach the floor above your head. Clasp your hands under your back. You can also do this without your toes reaching the floor. Both your legs and arms should be straight and not bent at the knee of the elbow.

Crossed leg bend

Sit in the Padmasana pose or the lotus position and gently roll forward on your hips. Reach forward with your hands straight out in front of you on the yoga mat and your head tucked down between the shoulders. Hold this pose for a few deep breaths.

Meditation

A short spell of meditation is great for bringing your mind and body at peace, and ready for sleep. Sit on your bed in a cross legged position, close your eyes and breathe deeply for a few minutes.

 

The next time you toss and turn in bed, take a few minutes off the struggle and try these yoga postures. You will be surprised to see how easily you drift into sleep. Practicing these yoga postures will keep your mind at peace and allow you to slip into deep slumber without much trouble.

 

If you’re ready for a new mattress, we’d love to help you find the right one for you. Visit Murphy’s Furniture where you can lie on our mattresses and talk to a trained sales professional.

Eager for more sleep info you can really use? Join our communities on Facebook  and let’s continue the conversation. We’d love to hear what you have to say!

 

This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.