Sleep is as important as food and air. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep.
Here are some Sleep Tips that may help.
- Sleep is as important as food and air. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are not getting enough sleep. This could be due to not enough time in bed, external disturbances, or a sleep disorder.
- Keep regular hours. Try to go to bed at the same time and get up at the same time every day. Getting up at the same time is most important. Getting bright light, like the sun, when you get up will also help. Try to go to bed only when you are sleepy. Bright light in the morning at a regular time should help you feel sleepy at the same time every night.
- Stay away from stimulants like caffeine. This will help you get deep sleep which is most refreshing. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas. They will delay sleep and increase arousals during the night.
- Use the bed for sleeping. Avoid watching TV or using laptop computers. Know that reading in bed can be a problem if the material is very stimulation and you read with a bright light. If it helps to read before sleep make sure you use a very small wattage bulb to read. A 15 watt bulb should be enough. Bright light from these activities may inhibit sleep.
- Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful. (Dimmer switches can be set to maximum brightness for morning routines.)
- Don’t stress if you feel you are not getting enough sleep. It will just make matters worse. Know you will sleep eventually.
- Avoid exercise near bedtime. No exercise at least 3 hours before bed.
- Don’t go to bed hungry. Have a light snack, avoid a heavy meal before bed.
- Bedtime routines are helpful for good sleep. Keep routines on your normal schedule. A cup of herbal tea an hour before bed can begin a routine.
- Avoid looking at the clock if you wake up in the middle of the night. It can cause anxiety. This is very difficult for most of us, so turn the clock away from your eyes so you would have to turn it to see the time. You may decide not to make the effort and go right back to sleep.
- If you can’t get to sleep for over 30 minutes, get out of bed and do something boring in dim light till you are sleepy.
- Keep your bedroom at comfortable temperature. Not too warm and not too cold. Cooler is better than warmer.
- If you have problems with noise in your environment you can use a white noise generator. A old fan will work or you can buy noise machies from many sources.
- Know that the “night cap” has a price. Alcohol may help you to get to sleep but it will cause you to wake up throughout the night. You may not notice it. (It is worse if you have sleep apnea because the alcohol makes the apnea worse.) Sometimes people snore only if they have had some alcohol or may snore worse if they already snore.)
- If you have a sleeping partner, ask them if they notice any snoring, leg movements and/or pauses in breathing . Take this information and try the sleep test. You may have a sleep disorder or you may just need to increase your awareness about your own sleep need. If you have any concerns see your doctor.
Category: Health Benefits
FloBeds, how this family business found themselves selling beds all across the country!
In 1996, Dave Turner had just patented an idea for a hospital bed that he was sure was going to change the way people slept, rested, and healed forever. But he had two problems: the first was that he had just relocated to Fort Bragg, California-a little town in Northern California on the Mendocino Coast, hours away from any urban hub of industry. The second was that he was the stay-at-home dad for four kids-effectively ruling out any long business trips to trade shows. Hungry to gain traction, Dave decided to take a chance on another revolutionary idea: the World Wide Web. He taught himself how to build a website, and then he waited for the calls to come in. And, sure enough, they did. But not for his hospital beds.
“The first call was from a man in Germany. He wanted a waterbed and wondered if I could ship it to him, and I thought, ‘why not?’” So while every other business of the 90’s was trying to think outside the box, Dave began to figure out how he could adapt his business to fit inside the box.
Twenty years later, Dave’s ingenious FloBed Latex Mattress is so unique that UPS published a case study: “Fitting a Bed in a Box.” And the World Wide Web has done the business well: over $2 million yearly in sales come from FloBeds.com. Despite the fact that they are shipped all over the world, every single FloBed remains handcrafted in Fort Bragg, California, where Dave’s “dream team” works to make sure every customer’s mattress is “Just Right.” Specializing in customization, FloBeds come with personalized levels of firmness for each side of the bed. And the “Goldilocks Guarantee” means that your bed will always be just right-if you need to adjust your firmness, just give the dream team a call.
FloBeds uses 100% natural Talalay latex, the best material for conforming to and supporting the human body. Their best-selling latex mattress is completely natural, using no harmful chemicals-so you can rest easy.
The best bed for dreamers. For thinking outside and inside the box. Dreamt up, drawn up, crafted, shipped and adjusted from Fort Bragg, California-where the redwoods meet the Pacific Ocean (oops, a little Fort Bragg Mayor Dave slipped in).19MARCustomer ReviewPosted in About FloBeds, Health Benefits, Latex Mattress by Dave Turner on March 19, 2016 @ 1:16 pm
FloBeds customers sleeping on latex, “just enjoy, staying in bed”
I remember when the bed arrived. Those boxes are really sturdy and the bed so easily fits inside due to its modular design. I have to tell you, I hung on to those boxes for a while just in case I was going to move but after 10 years I had to let them go to recycling.
My wife Virginia and I love our bed.
We have had it for over ten years and it continues to give us a great night?s sleep, the construction is solid, the support is great and we just enjoy staying in bed.
The only maintenance activity we perform is taking the mattress apart each year and putting it back together. I?m not really sure its recommended but it just seems right!
Thanks for constructing such a great bed.
Best, John W., Carpinteria, CA – 3/16/2016
(owner of a zoned latex mattress)
The Best Temperature for a Good Night’s Sleep
Light and time aren’t as important as temperature, new research shows
By SUMATHI REDDY
Feb. 22, 2016 1:42 p.m. ET
To get a good night’s sleep, many people should set their thermostat a few degrees lower, experts say.
The role of temperature has gotten increased attention after a study published last year found sleep may be more tightly regulated by temperature than by light. What’s more, core body temperature, which tends to fluctuate by a few degrees over the course of the day, needs to drop to help initiate sleep.
Setting the thermostat to around 65 degrees Fahrenheit is good for sleep, studies have found. Research has also found that room temperatures as low as 60.8 degrees are best when people pile on the blankets.
Sleep is one of the most frustrating activities in many people’s lives. Not getting enough affects mood and has long-term health consequences. Such concerns have spawned big industries of products and techniques to enhance sleep, from specialized mattresses to noise reducers and aromatherapy.
Temperature is a big point of debate for couples. Women tend to raise the thermostat while men want to lower it. While researchers haven’t focused on such differences, many companies have with products from mattress that promise zoned temperatures to apps that let you control heating.
Setting the thermostat to around 65 degrees Fahrenheit may help people fall asleep more easily and wake up refreshed, some experts say. Other research has found that room temperatures as low as 60.8 degrees are best when you pile on the blankets. Setting the thermostat to around 65 degrees Fahrenheit may help people fall asleep more easily and wake up refreshed, some experts say. Other research has found that room temperatures as low as 60.8 degrees are best when you pile on the blankets. “People tend to set their ambient house or bedroom temperature a little higher than is actually optimal for sleep,” says Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley.
The body’s core temperature needs to drop by about 2 to 3 degrees Fahrenheit to initiate sleep, Dr. Walker says. “If our core temperature is too high the brain cannot easily make the switch from being awake to being asleep, or create the best quality sleep.”
Core body temperature is the temperature of our heat-producing core, which is the brain and abdominal cavity. As the ambient temperature drops, so too does our core temperature. It usually reaches the lowest level in the early morning hours, before awakening.
When treating insomnia patients, sleep experts will often ask about room temperature and advise patients who set their thermostat to 70 or 72 degrees to drop it, Dr. Walker says. For people who live in hot climates and don’t have air conditioning he recommends minimal bed clothes, a light bed cover and open windows.
During sleep, people’s bodies naturally try to lose heat from the hands and feet, says Michael Gradisar, an associate professor and clinical psychologist at Flinders University in Australia. Put on socks if your feet are too cold, he suggests. And if you’re too hot, try sticking your hands and feet out from under the covers.
Yoga Bedtime Routine
Having a hard time falling asleep? Don’t worry you are not alone! Life can get hectic, but it is important to take time out of your day to slow down. An easy way to wind down after a long day is bedtime yoga.
According to the International Journal of Yoga:
“Mental health problems such as depression, anxiety, stress, and insomnia are among the most common reasons for individuals to seek treatment with complementary therapies such as yoga. Yoga encourages one to relax, slow the breath and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response.”
Here is a great 20-minute bedtime yoga routine:
Getting Back to Work – Rested… Sunday Night Sleep Tips
Here are some great tips to help make your Sunday nights a little easier:
- Keep the same bedtime on weekends. Staying up late two nights out of the week will throw off your sleep schedule and make it hard to wake up on Monday morning.
- Avoid sleeping in on weekends. Do not sleep more than one or two hours past your normal wake-up time.
- Enjoy your Sunday night. Plan a fun Sunday night ritual, that way you can look forward to Sunday evenings instead of dreading them.
- Prep for bedtime. “…pamper yourself pre-bed with a warm bath, a cup of tea, or a good book to help you relax.” –Sleep.org
If all of the above fails, its time to think about a latex mattress 😉