Pillows.com Blog

July 19, 2013July 19, 2013

How to improve your posture

Poor posture can affect your physical and emotional well-being. The chronic pain and tension can cause poor circulation which has an effect on emotions. Improving your posture can be done in a variety of ways such as back strengthening exercises, posture aids, and physical therapy. You can also improve posture in your sleep. Adding certain bedding and being or even small changes in the way you sleep can have a great effect on your posture. Below are a few steps that can help improve posture while sleeping and that can have an overall effect on physical and emotional pain:

Choose a firm mattress support. This doesn’t mean a firm feel, it means a mattress that will offer the support your body needs while maintaining a comfortable balance. It is important to take your time in finding the right type of mattress. Point out your pains whether lower or higher back pains and then speak with a mattress professional. They can recommend a mattress that helps.
Begin improving your posture during the day. Stand against a wall several times a day. Your shoulder blades should touch the wall and the back of your head should touch while ensuring your chin is parallel to the ground. Practice this several times a day to get the proper feeling of good posture and the help strengthen your back.
Walk around for a few minutes before going to bed. Most of us spend time sitting and it is likely your pelvis is tucked forward which is a reason for poor posture. Walking around can help loosen your muscles and allow for a more relaxed sleep.
Try not to sleep on your stomach. Sleeping on your stomach elevates your neck and back higher than your spine which can lead to chronic pain. It may be difficult to switch positions but it is a must if you want to improve posture and decrease stress on the spine.
Choose a side sleeping posture. This is recommended as the best posture followed by sleeping on your back. While sleeping on your side, try to adjust your body as if you are doing the wall test. Ensure you have a pillow that will keep your head and neck aligned with your spine. Adding a pillow between your knees will support the top hip, keeping it aligned with the bottom hip. Body pillows make great pillows for this.
Choose a back sleeping posture. If sleeping on your side is not comfortable enough, try sleeping on your back. Place a pillow or 2 beneath your knees, so that your back flattens slightly into the mattress.
Move around when you wake up. Walk around, swing your shoulders in their sockets, and do a very light stretch. This can ease pain and stiffness, improving posture during the day.

Remember that bedding plays an important role in sleeping positions. Finding the right type of bedding for your sleep positions can help keep spines and necks aligned and can decrease stress that causes poor posture. We pride ourselves on being the best bedding experts for your sleep needs. Give us a call and we can help you with your sleeping problems. Sleep well live well.

Blog author: Jesse, channel manager

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 9, 2013

Way to Fight Insomnia

Insomnia, the inability to fall asleep, can be frustrating and often leads to next day impairment while awake. For me, the cause of my insomnia is often stress, which is why I’ve had to come up with my own little remedy to combat insomnia.

Clear your head before bed– Anxiety triggers insomnia for me, so I usually take a moment before bed to write down the reasons that I’m feeling stressed. I then create a mini to do list for the next day. This way, I’m not tossing and turning in bed and thinking about how I am going to accomplish certain tasks.

Exercise during the day– Though it is not certain how exactly exercise helps those suffering from insomnia, it has been proven in research that exercise does help people fall asleep quicker and stay asleep longer. For me, it helps me distress and it just tires my body out! I’ve also heard that yoga is a great way to fight insomnia since it relaxes and calms your body and mind. I’m no Yogi, but I’ve done some research for you and found an excellent article that highlights the yoga moves that can help with insomnia. Check out the recommended moves from Yoga Journal.

Create the ultimate bed sanctuary– Establish a sleep only zone for your bed. This means no watching tv, eating, reading, or arguing in bed. This will train your mind to associate your bed with only sleep, leaving all of those stress and anxiety thoughts behind. If you can fall asleep within 25 minutes, then get out of bed and do something relaxing to distract you from worrying about falling asleep. Check out our previous blog article on how to create the perfect bed sanctuary

I hope this can help you fight off the insomnia monster. I’m always open to your feedback so let me know If you have any input on ways to fight insomnia!

Blog Author: Chelsea, Director of Marketing