Sleep Tips – Page 9 – Pillows.com Blog

August 29, 2013

The Power of Power Naps

If you find yourself not getting a full night’s sleep that your body needs to rejuvenate, a power nap can be a great weapon in combating fatigue. Naps during the day to help fight sleep deprivation and give you the burst of alertness and increased motor performance needed to complete the day. The length of the nap and type of sleep you get can help determine the brain boosting benefits. The 20 minute power nap, sometimes called the stage 2 naps, is good for alertness and motor learning skills like typing and playing the piano.

What if you want to take longer naps? Research has shown that longer naps help boost memory and enhance creativity. 30-60 minute naps are good for decision making skills such as memorizing vocabulary or recalling directions. Getting rapid eye movement or REM sleep, usually 60-90 minutes of napping, plays a role in making new connections in the brain and solving creative problems. What about coffee? Caffeine can decrease memory performance. The caffeine can definitely help get you wired but you are also prone to making more mistakes. To get the most out of a power snooze, follow these quick tips:

Be consistent– Keep a regular nap schedule. Prime napping time falls in the middle of the day between 1 and 3.

Make it quick- Set your cell phone alarm for 30 minutes or less if you don’t want to wake up groggy.

Go dark- Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster.

Stay Warm and comfortable– Stash a blanket and pillow nearby to put over you because your body temp can drop while you sleep. A comfortable pillow can help you fall asleep faster.

Blog author: Jesse, Customer service

July 17, 2013

Easy Fixes for Snoring

Are you tired of waking yourself up all night from snoring? Or driving your partner crazy and keeping them up all night? It’s time to take a hold of your life and get it under control. Don’t let snoring takeover, it can affect how well you sleep and can also affect your relationship with your partner. Here are some simple easy fixes for snoring.

CHANGE YOUR SLEEP POSITION:

Changing your sleep position can help; if you sleep on your back try sleeping on your side. You can use a body pillow to help support your entire body and will also help prevent you from rolling onto your back. Lying on your back causes the base of your tongue to relax and block the airway which can cause the vibrating sound.

NASAL PASSAGES:

Clearing out your nasal passages before going to sleep will help your ability to breath. You can try using the Nasal Strips; you can buy them at your local store. Put one of those on at night before you go to bed and they pull your nasal passages open to help the air flow through your nose, this will help reduce snoring. A Netti Pot can also help out, as well as a hot shower right before bed.

PILLOWS:

If you have had your pillows for a while I would suggest investing in a new one, over time pillows collect dust mites that cause allergens which can play a factor in snoring. One thing that will help your pillow lasting longer is a pillow protector. You can take them off and wash them; they also prevent dust mites and allergens from getting into the pillow. Also a pillow that props your head up a little more than usual can also help stop snoring, just be careful not to get one that sits your head up to high it can cause neck pains. We would recommend a pillow that is overstuffed, such as the Phoenix Down Overstuffed Pillow.

QUIT SMOKING:

Smoking can cause you to snore; the smoke causes the airways to be blocked by irritating the membranes in the nose and throat.

STAY HYDRATED:

Being dehydrated can also affect your snoring by making your soft pallet in your throat sticky which makes it harder to breathe.

These are just some easy pointers to help reduce your snoring; there are tons of ways and things to try. Don’t let snoring take over your good night’s sleep, it’s time to take control.

Blog Author, Ali, Customer Service Rep

July 5, 2013

How to Stay Healthy on Vacation

It’s that time of year when most are planning their vacation which means a time to indulge in drinks and delicious food that may or may not be so healthy. It is also a time to get the most out of your vacation which means a lack in sleep as well. Here are a few ways to make your vacation as awesome as possible without damaging your health too much. It is also important not to break too many habits away from home.

Sleep is probably the biggest factor in maintaining a healthy lifestyle while on vacation. Most people tend to make sleep the least of their priorities since they want to get the most time and fun out of their vacation. What you don’t know is that this can impact your sleeping habits back at home once your no longer on vacation. Ultimately, this can lead to mood swings, poor health, and even memory loss. Sleep is the most important factor in maintaining sound mind and sound body and has been linked to obesity, diabetes, and cardiovascular disease over a long period of time. Try to maintain the sleeping patterns used while at home.

While on vacation it’s important to include a “sleep vacation” as well. This means listening to your body when you start to get tired and choosing that time as a consistent bed time. Do not use an alarm clock to wake up. Vacations are a great way to establish a pattern of sleeping that you can even take home if your personal life is hectic. The benefits of sleep vacation allow you to find out how much sleep you really need, establish a sleep pattern, and pay back sleep debt. You will also start to feel sharper, happier, and healthier. The next step is to make sure you continue to this patter.

Other factors that can lead to unhealthy sleep while on vacation are the consumption of alcoholic beverages and unhealthy foods. Sure it ok to splurge a little while on vacation but it’s important to keep in mind that alcohol inhibits your body from getting actual REM sleep. And junk food can sometimes make you feel full and gross which in turn can keep you up at night. Remember, that you can always ask for custom foods and drink in moderation.

Vacations are a great time to let loose, party, meet new people, enjoy company, and just have a great time. It is also a time to relax, catch up on some zzz’s and enjoy life without feeling worked. Take the opportunity and allow your body to rejuvenate by allowing it the proper sleep it needs. You will wake feeling happier, healthier, and you will enjoy your vacation that much more.

Blog Author: Jesse, Channel Manager