SPRING Cleaning Tips for Better Sleep

Here are our S.P.R.I.N.G. cleaning tips for healthy sleep:

S – Say ‘No’ to late-night snacking. Eating too close to your bedtime can make it more difficult to fall asleep, and can even lead to weight gain. To avoid late night munchies, eat well-balanced meals throughout the day. And if you can’t resist a late-night snack, stay away from the ice cream and chips and reach for complex carbohydrates like popcorn or fruit.

 

 

 

P – Power off before bed. Technology is unavoidable, and disconnecting can be seemingly impossible. However, checking your email or surfing the web before you go to bed actually stimulates your mind and sends a message to your brain to not produce melatonin, the chemical that tells your body to go to sleep. Prioritize sleep over email and deactivate your devices at least an hour before you go to bed.

R – Regulate your routine. Consistency is key. Regulating the amount of time you sleep each night, as well as being consistent with your bed and wake times, is essential for healthy sleep. Establish a routine to help your body know when it’s time to hit the sack, and aim for seven and a half hours of sleep each night.

I – Increase daily exercise. According to the National Sleep Foundation, people who exercise get a better night’s sleep. In addition to lifting your mood, increasing productivity and improving3 your overall physical health, working out has a significant impact on the quality of your sleep.  Whether you choose walking, CrossFit, Zumba or yoga, be sure to plan your exercise for at least three hours before bed so that your body has time to cool off before bed.

 

 

N – Nap smart. Did you know that 85 percent of mammals sleep for short periods throughout the day? Humans are part of the minority that divide days into two periods of sleeping and wakefulness. Short naps (20-30 minutes) can actually be beneficial to your overall health – they improve mood, alertness and productivity. Don’t wait to nap too late in the day though! A short snooze before bed can make it more difficult to slip into a sleepy slumber at your regular bedtime.

G – Get rid of your old mattresses. Spring cleaning is an annual rite of passage when the weather warms. While you are throwing out those ill-fitting jeans and sorting through that pile of mail that’s been there for months, check the tag on your mattress and toss it out if it’s older than eight years. Mattresses break down over time, collecting sweat, dead skin and dust mites. Telltale signs that your mattress is cluttering your sleep style include visible signs of wear and tear (sagging and lumps) and aches and pains when you wake up. 4And while springtime allergies may be causing those sneezes, it could also be the dust mites in your bed. Shop for a new mattress now.

 

 

 

 

Which of these tips will be your biggest focus this spring? Share with me in the comments.

 

10 Benefits Of a Good Night’s Sleep

How you feel when you wake up says a lot about the night you had and the day to come.

Here are 10 reasons why getting a good night’s shut eye will set you up for a brighter day.

Keep your figure

Watching your weight can be as simple as getting a good night’s sleep. Lack of sleep can make you put on weight by drastically slowing your metabolism down. Getting plenty of sleep might prevent weight gain.

 

You’ll have better sex

The better rested you are, the better sex you’ll have, according to researchers. The 2010 Sleep in America poll found about 20-30 per cent of men and women felt their family life and sexual relationships had been affected by their sleepiness.

 

You’ll be in a great mood

Nearly two thirds of people blame lack of sleep when they feel irritable, according to the QVC survey.  “The lack of sleep and the ensuing tiredness is likely impacting on people’s judgment, problem-solving and creativity.”

You’ll look more attractive

Sleep is when your body makes repairs, builds protein, and regenerate cells—so you look healthier and more attractive

 

Ability to make better informed decisions

We’ve all heard of sleeping on a problem, in the hope that come morning the solution will be clear. Well scientists have found that when you do this your brain still looks for a solution, even when you’re asleep. Even if you don’t wake up with an answer, a good night’s sleep will equip your brain to assess the problem afresh.

 

You’ll live longer

Regularly sleeping less than you should is associated with a shorter lifespan, although it is not clear whether little sleep is the cause, or an effect of other illnesses. Studies have found people who routinely sleep for fewer than six hours a night have a higher risk of dying sooner than people of a similar age who sleep for seven or eight hours a night. 

 

Stress Less

When your body is sleep deprived, it goes into a state of stress with increased blood pressure and higher levels of stress hormones. Getting enough sleep ensures stress levels remain balanced, which keeps those hormones in check.

You’re less likely to get ill

Lack of sleep can suppress your immune system, which makes you more vulnerable to infections. A study in 2009 found that sleeping for fewer than seven hours a night increased the risk of catching a cold. The team from Carnegie Mellon University found the risk was trebled compared with those who slept for eight hours or more a night.

You’ll remember things clearly

During deep sleep the brain goes through our impressions of the day in a process vital to memory formation. A study published in the journal Sleep found people who slept fewer than six hours a night for two weeks scored far worse on memory tests than those who slept eight hours.

 

You can concentrate better

A bad night’s sleep can leave you struggling all day. More than half of us will have problems concentrating after sleeping badly, according to a survey by shopping channel QVC.

 

Knowing sleep is good for you. But putting it into practice can be tough. Need some guidance on how to fit in more snooze time? Here are some easy tips and tricks to help you get a better night’s sleep.

 

Is it time for a new mattress?

Do you remember the last time you got a really great night’s sleep? Perhaps it wasn’t even in your own bed. Where were you? A hotel? Your favorite easy chair?

All too often, the answer is somewhere other than your own bed. But you should be getting your best night’s sleep on your own mattress.

If you find you’re not sleeping as well as you should in your own bed, you may want to consider that your mattress and foundation could be robbing you of sleep. It may be time for a new mattress if:

  • You wake up with pain, stiffness or soreness.
  • You are not sleeping as well as you were a year ago.
  • You had your best night’s sleep somewhere other than your own bed.
  • Your mattress shows visible signs of wear and tear.

If you’re still not sure whether your mattress is stealing your sleep, you may want to visit us  to compare the comfort and support of new sleep sets in our store with your old set at home.

Happy couple sleeping in a comfortable bed at home

 Your mattress won’t last forever. A combination of factors works together to determine how long your mattress will provide optimum comfort and support.

It’s All About You

  • Lifestyle: Changes in lifestyle, such as moving into a new home or getting married, may call for a change in your mattress.
  • Your Body: As we age, our bodies change. What was comfortable and supportive when you were 25 may not meet your needs when you’re 35 or 45. Likewise, the amount of space that’s right for a six-year-old may not be enough for a 16-year-old. Make sure that every mattress in your home meets the sleeper’s current needs for comfort, support and space.

It’s Also About Your Mattress

  • Age: Don’t look to the age of your mattress or the warranty to determine whether it’s time for a new mattress. Neither are indicators of how long your mattress will maintain optimum comfort and support.
  • Quality: A poor-quality mattress set can deteriorate quickly, while top-quality sets can provide comfort and support for a number of years.
  • Use: A mattress set that is used nightly or that gets more of a workout (e.g., you watch television or read in bed) will lose its comfort and support more quickly than a set that is used less often, such as a guest room bed.
  • Care: Improper care can shorten the life of a mattress.

Too often, people are unaware that their mattress is no longer meeting their needs. You can avoid sleepless nights by carefully evaluating the comfort and support of your sleep set twice a year to make sure your personal comfort preferences are still being met.

 

 

Why you’re always tired after lunch.

“I just ate a big lunch and I’m so sleepy!” Chances are you’ve heard this from others or said it yourself. Most adults have experienced this post-lunch lull, which makes us feel fatigued and saps our productivity. But why does lunch always take the blame? After all, you don’t feel sleepy after a big breakfast or dinner?

Actually, the fluctuation you experience in sleepiness and alertness throughout the day are symptomatic of the intricate sleep/wake machinery hard at work in your brain. Let’s examine why your sleepiness fluctuates throughout the day and how this can be used to your advantage.

There are two main processes that determine how sleepy you feel. The first process is called the homeostatic sleep drive. The longer you are awake, the more chemicals build up in your brain and send a signal to make you feel sleepy. The chemicals are cleared while you sleep. The buildup while awake explains why someone who has been awake for 24 hours feels very sleepy and someone who has been awake for 48 hours can barely keep their eyes open.

Even though the homeostatic drive makes sense, you might reflect on your average day and think “I’m not increasingly sleepy as the day goes on.” You tend to feel very sleepy after lunch, and not so sleepy after dinner, even though you’ve been awake longer by then. Why is that? It’s all thanks to the second process in your brain that helps keep you alert. It’s called the circadian rhythm.

The circadian rhythm is an internal clock that works to keep your brain feeling awake at specific times of the day and at other times makes you feel sleepy. Your circadian rhythm takes a dip around 1-3 p.m., which most of us attribute to lunch. However, it’s not your lunch making you sleepy, it’s a decrease in alertness from your body clock. You then get a strong signal to keep you awake as the afternoon and evening proceed, and you are particularly alert just prior to bed. This is why it can be very difficult to go to sleep earlier than your typical bedtime and why the hour leading up to your bedtime is often dubbed the “zone of forbidden sleep.”

 

Thankfully, as bedtime hits, the circadian rhythm quickly decreases its alert signal and allows you to fall into a deep sleep. The chemicals from your homeostatic drive are broken down and disappear while you sleep. Then the process starts all over again the next morning.

When you combine homeostatic sleep drive and the circadian rhythm, you realize that the times you are the most alert and awake tend to be mid to late morning, as well as early evening. These are ideal times to spend working on activities that require attention and vigilance. It’s best to perform boring, mindless activities and chores around the afternoon lull from 1-3 p.m. – as long as you can keep yourself awake.

So the next time someone at the office tries to blame lunch for their sleepiness, tell them the truth. It’s not lunch’s fault after all.

 

 

By Dr. Sujay Kanagra

 

Contemporary? Modern? Art Deco? Mid-Century Modern?

The most definitive answer is that “Modern” refers to a design movement that was popular in the United States from around 1925 to 1975, whereas “Contemporary” is an ever-evolving style that refers to what is popular at the present time.
Modern
“Modern” gets its name from the artistic movement of modernism that began with the end of World War I. Its 50 year span encompasses a shift from the ornamental “Hollywood glam” Art Deco designs of the 1920’s to the streamlined organic forms that are characteristic of Mid-Century Modern in the 1950’s to 60’s.
Art Deco
In architecture and interiors, Art Deco emphasizes ornamentation for the sake of ornamentation and repetition within the designs. Typical details include repeating geometric shapes, symmetry, block-like structures juxtaposed with rounded corners, parquet floors, zig-zags, and emphasis on entrances. Both the Chrysler building and Empire State building are iconic symbols of the design style.

art deco
Mid-Century Modern
Mid-Century Modern design departs from the excess ornamentation of Artstylish-mid-century-living-rooms-1 Deco with a movement towards clean lines, simple designs, and a lack of details resulting from the idea that function should dictate form. Design icons such as Frank Lloyd Wright, Charles and Ray Eames, Herman Miller were pioneers of the movement.
Mid-Century Modern interiors tend to be open concept. Every design element has a purpose. Designers often use neutral colors, a mix of man-made materials such as plastic or metal and natural, organic materials such as teak and walnut woods. Split-level homes, large floor to ceiling windows, and integrating design with nature and natural surroundings are all elements of Mid-Century Modern design too.

 

Contemporary
Contemporary style refers to the trends and styles popular today. It celebrates forward thinking and is constantly evolving with the coming and going of trends. Contemporary design can include elements of other styles such as Minimalism, Urban, Asian, Art Deco, Modern, and more. Typically, Contemp1orary style homes are more casual and open concept than Traditional style homes and tend to feature a neutral color scheme peppered with colorful accents from plant life, artwork, or bold patterned pillows.

 

 

 

Much of what distinguishes one of these design styles from another is up to personal interpretation. What’s your favorite interior design style?  comment below.

 

What is the best type of mattress for you?

Choosing the right mattress type

Mattresses are designed to provide the support and comfort you need to relax and rest. If you have had your mattress for a while, you may be wondering if it is time to buy a new one. Research shows that people sleep better, suffer less back pain and experience fewer symptoms of stress when sleeping on newer beds. In general, your sleep quality improves if your sleep surface relieves pressure on joints and other areas of the body. Matching your specific comfort needs with the right product is a very subjective process. Mattresses are made with a variety of materials and technologies to deliver support systems that meet the broad array of consumers’ needs, tastes, and budgets.

Mattresses should be evaluated every seven years for quality and support. If you haven’t shopped for a new mattress recently, there are many options to choose from. The following provides basic information on the different types of mattresses available today so that you are bett
er equipped to choose a mattress that meets your needs.

Shop for your mattress now