Improve The Quality of Your Sleep

How do you know if it’s time to replace your mattress or if it’s just time to change your habits? Read the tips and statistics from Sleep Savvy Magazine below to learn how to improve the quality of your sleep.


How to get the best sleep you can!

  • Commit to seven to eight hours of sleep. The average adult needs this many hours of quality sleep each night. Work backward from your wake time.
  • Keep regular sleep hours. Make sleep a priority by keeping consistent bedtime and wake schedules – even on the weekends.
  • Exercise during the day. Even moderate exercise, such as walking, can help you sleep better. Just make sure you don’t’ work out within two hours of bed time.
  • Avoid caffeine and alcohol before bed. Alcohol and caffeine can interfere with sleep habits. Smokers also should avoid tobacco before bed.
  • Eat light at night. Finish eating at least two to three hours before bed. Eating too close to bedtime can disturb sleep quality.
  • Relax before bed. Create a bedtime ritual that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath or shower.
  • Create a sleep sanctuary. Transform your room into a haven of comfort and relaxation. Make sure your room is cool, quiet and free of distraction for the best possible sleep.
  • Evaluate your mattress and pillows provide the proper comfort and support. If your mattress is seven years older or older, it may be time for a new one. In general, pillows should be replaced every year.


Interesting Sleep Facts

Sleep deprivation equals being drunk on the job

Don’t think having the best bed for you is necessary or important? It is – it not only improves your sleep but improves your ability to function while you’re awake. According to researchers in the Sleep Medicine Division of Harvard Medical School, it has been proven that sleep deprivation is the equal cognitive impairment as alcohol consumption. Crazy, huh? This sleep deprivation is costing companies $63 billion a year from insomnia and other health and productivity-related problems. Insomnia is most likely affecting your personal life as well. So, maybe it’s time to re-think getting that new mattress? 


The language of sleep

A study conducted at Southern Illinois University Edwardsville shows that the words involved in coaxing your brain to sleep may be an important factor in the amount of sleep you get. Participants, who were exposed to sleep-related words like “cozy” and “relax” for five minutes before napping, snoozed 47% longer than those who didn’t see the language. It’s been said that reading relaxing words activates goal-oriented mental processes in your brain that help control how tired or wired you feel. Who knew you could talk your body and mind in to being tired?!


4 Signs you desperately need a new mattress set

  1. You wake up with stiffness, numbness, and aches and pains.
  2. You had a better night’s sleep somewhere other than your own bed, such as a hotel.
  3. Your mattress shows visible signs of overuse – it sags, has lumps, the interior is exposed, etc.
  4. Your mattress is 7 years old or older.


Content courtesy of: Sleep Savvy Magazine

“Sleep Shorts.” Sleep Savvy. Vol. 13, No. 1, Pg. 8. January/February 2014.

“Spring Ahead: Tips to ease daylight saving time suffering.” Sleep Savvy. Vol. 13, No. 2, Pg. 8. March 2014.

“4 Signs your customers desperately need a new mattress set.” Sleep Savvy. Vol. 13, No. 3, Pg. 8. April 2014.

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