An average of 8 hours of sleep each night is commonly recommended to everyone, yet that isn’t always the case. According to Sleep Genius, most people actually only need between 6.5 and 9 hours of sleep a night. There are very few people that are perfectly fine off of 5 hours of sleep or less. The National Sleep Foundation believes that the older we get, the less hours of sleep we need. They place infants at 14 to 17 hours, teenagers at 8 to 10 hours, and adults at 7 to 9 hours. These are just suggestions, but they show how much sleep your body might need to be well rested.
Many people don’t realize that there isn’t a set number of hours of sleep you must get every night. Sleep Genius stated that our sleep needs change depending on various factors. Our sleep needs change as we age and how much stress we are under. It is best to listen to your body to decide how much sleep you actually need. Sleep is restorative to the body and allows people to feel more alert and energetic during the day. The amount of sleep your body needs and the amount of sleep you actually get determines how well rested you feel. According to Sleep Genius there are many ways to determine if you are well rested. If you are not nodding off during the day or don’t ‘need’ coffee, then it is a sign you are well rested. Being well rested is very beneficial to your health and concentration.
Although there isn’t a set number of hours of sleep you need every night, it is important not to mess up your sleep schedule. Drastically different sleep schedules each day can mess up your biological clock. This can you leave you feeling more fatigued. According to Help Guide Sleep Needs, sleeping more on the weekends to make up for lost sleep during the week can actually make it more difficult to sleep well and wake up on Monday mornings. This means it is important not to have big changes in your sleep schedule.
The quality of sleep is just as important as the quantity. Sometimes the quality of sleep can be more important. The sleep cycle is important, but some people never go through the deep stages of sleep. This can keep them feeling tired and sluggish. That is why it is recommended that the sleeping environment, mattresses, and pillows are suitable for you. Finding the proper sleeping environment is extremely helpful to your quality of sleep. It can help you wake up feeling energized and alert. Remember to take your sleep seriously in order to feel refreshed! To help you sleep better check out SensorPEDIC products!
There are many factors that impact your sleep. It is important to note that people have individual sleep needs. Some people can thrive off of four hours of sleep, while others need an average of nine hours a night. What is suitable for you may not be suitable for someone else.
Light has a huge influence on sleep cycles. According to Healthy Sleep, a website used by Harvard Medicine School, the retinas in our eyes react to the natural or synthetic light around us. They tell our brains whether it is daytime or nighttime. This is what helps our bodies know when to sleep. It impacts our internal clock by telling us when to fall asleep and when to wake up. Dream Essentials says that synthetic light can cause issues when trying to fall asleep, specifically cell phones. The popularity of cell phones continues to rise, but they become an issue when trying to go to sleep. The light being emitted from your cell phone is telling your brain to stay awake. This is why there is such pressure to not use cell phones before bed.
Sleep environment is very important to the quantity and quality of your sleep. It is important for your sleeping environment to be dark and quiet. This will allow you to reach a very deep sleep, which is important for your body. Temperature is also an important factor for sleep. According to Healthy Sleep, if you are too hot or too cold during sleep it can increase the frequency of waking up during the night. Extreme temperatures tend to disrupt sleep, which is why it is so important to find a comfortable environment. Mattress quality is also a huge factor for sleep comfort. Old mattresses tend to cause issues with hygiene and comfort. A mattress that is 10 years or older tends to have major problems with hygiene because people don’t usually realize that a mattress can soak up sweat and other things over the years. It is also important to change your sheets regularly. Hygiene can have an impact on the way you sleep, so the quality of your mattress and pillows are important.
Factors that influence sleep are very important to recognize. People usually don’t realize how little things around them impact their sleep. Sleeping environments are important to take note of before going to bed. Since sleep is so important and restorative to the body, it is vital that people learn how to properly go about their sleeping schedules and routines.
A good night’s sleep has many health benefits for the mind and body. Sleep is very important for a healthy lifestyle. It not only improves people’s moods, but can have a large impact on health as well. Many people aren’t aware of the importance of sleep. Increased memory and attention span are positive effects of sleep. According to an article on Health Line, sleep deprivation can cause concentration, creativity, and problem solving skills to be weakened. That is why it is important to have a good night's rest before a big day at work, school, or other stressful activities. Sleep deficiency makes you more vulnerable to anxiety and stress. It allows your body to recharge and restore itself.
Those who are well rested tend to be able to have a higher rate of weight loss compared to those who are sleep deprived. People who lose weight while sleep deprived still can lose weight, but they lose muscle mass instead of fat. Dr. Rapoport, an associate professor at NYU Langone Medical Center, believes that the same sections of the brain control sleep and metabolism. According to Dr. Rapoport, a lack of sleep increases the amount of the ghrelin hormone, which boosts appetite. This is why dieters feel more hungry when they get less sleep. Also, a lack of sleep can reduce your ability to fight off cravings of junk food. So, if you want to find or stay at a healthy weight, make sure you get enough sleep.
Sleep is also linked to inflammation. Inflammation is connected to heart disease, diabetes, premature aging, arthritis, and stroke. It was found in a study, from 2010, that people who get 6 hours or less sleep a night have higher blood levels of inflammatory proteins compared to those who sleep more. Although this is true, it is important to remember that some people require more sleep than others. According to Dr. Rapoport, people who have been treated for their sleep apnea or insomnia can have improved blood pressure and inflammation after the treatment. Also, sleep can strengthen your immune system. Rest allows the immune system to stay in top shape. This makes them less susceptible to colds, flus, and other infections.
A good night’s sleep allows people to feel more optimistic and energized. Sleep increases your mood, which can reduce stress and frustration with daily occurrences. Since sleep has many effects on health and mood, it is important to maintain a good sleep cycle. Overall, sleep is extremely beneficial to your mind and body. The right amount of sleep can do wonders for your health, so it is important to recognize how sleep can impact you.
You can have the most comfortable mattress known to mankind and still wake up feeling like you didn't get a wink of sleep. How does this happen? It happens because of stress.
Stress impacts sleep more than most people realize. Not only can stress lead to insomnia, but it can also cause you to toss and turn throughout the night once you finally fall asleep, making the sleep you do get feel like you've been hit by a train. In fact, it's not uncommon for those with stress to feel sore and even more tired after waking up from sleeping than they did when they went to bed. For now, let's take a closer look at how stress affects sleep and what you can do about it.
You're Thinking Too Much
When you're stressed, you tend to overthink things. Whether it be bringing your work home with you or worrying about a sick relative, these issues will be maximized in your mind if you are stressed and they can cause you to lay awake at night. And once you finally fall asleep, overthinking will stick with you and impact the way you transition through various sleep stages, causing you to feel restless when you wake up.
You're Drinking Too Much Caffeine
Waking up in the morning and feeling stressed can cause you to turn to caffeine as a way to get your sleepy head out of its fog. And while a temporary caffeine boost may seem worth the aftereffects, the truth is, it isn't. In fact, caffeine can increase your stress levels, making it even more difficult to fall asleep at night.
Your Cortisol Levels are Out of Whack
When you're stressed, this increases the amount of cortisol your body produces. And while cortisol is essential to your fight or flight response, you don't want too much of it because it can keep you up at night. Your body will feel threatened due to a lack of sleep, and as a result, cortisol levels will send your body into flight response mode, giving you a boost of energy, which only compacts your restlessness and sleep problems.
Combating Stress to Get a Better Night of Sleep
Create a Nighttime Routine
One of the best ways to reduce stress and enjoy a better night of sleep is to create a routine and stick to it. For example, you will want to cut out all caffeine after 4:00 p.m. as well as make sure you put your phone and electronics away at least an hour before you intend to fall asleep. The blue light emitted from these electronics is known to keep you awake, so you'll want to put them away at least an hour before bedtime.
Enjoy a Few Minutes of Exercise
One of the best ways to release stress is to exercise. Even if it's a 10-minute workout, this can greatly improve the quality of sleep you get each night.
Better sleep starts with less stress, so make sure you follow the tips outlined above to start enjoying a more restful night of sleep.
If you’re in the market for a new mattress topper, don’t be too hasty. It’s all too easy to wander into the bedding aisle, grab the first topper you see, and quickly check out. But there’s far more to selecting an appropriate mattress topper, and it’s important to know more about your options. One of the most popular is the memory foam mattress topper, which is a practical alternative to other materials. Here are five reasons to buy a memory foam mattress topper.
1. It Conforms To You
Unlike other mattress toppers, memory foam is designed to conform to your unique shape. The end result is a topper that essentially envelops you in comfort from head to toe. By doing this, it reduces strain on your pressure points and helps you enjoy a better night’s sleep. That’s particularly important if you tend to wake up with a sore neck or a strained back. Even your head may hurt if you’re sleeping on the wrong material.
2. It Adds A Layer Pressure Relieving Comfort
Is your existing mattress on the firm side? If you’re thinking of ultimately investing in a memory foam mattress but want something of quality to tide you over in the meantime, you can’t compete with the practicality of a memory foam mattress topper. Available in sizes that range from two to four inches, they can transform the integrity of your mattress in an instant. SensorPEDIC offers an innovative range that provides additional pressure-relieving support.
3. Memory Foam Reduces Motion Transfer
Regular movement has been known to wake people up in the middle of the night. Of course, you can’t help it if you toss and turn—but wouldn’t it be great if your natural movements didn’t disturb anyone else? On foam, your movements are greatly minimized because you’re so comfortable. But when you do happen to move around, that energy stays within the local area and doesn’t transfer to the other side, which allows your partner to stay asleep.
4. Memory Foam is Hypoallergenic and Naturally Antimicrobial
There’s nothing better than sleeping in a clean environment. That extends well beyond the room itself—it also includes your bedding, and that starts with a high-quality mattress topper that promotes a healthier living space. Memory foam is naturally hypoallergenic and resistant to such common allergens as dust mites, mildew, and mold. These are all natural contaminants that can easily lead to insufferable allergic symptoms—which can in turn lead to a very uncomfortable night’s sleep. It’s worth making the switch to a memory foam mattress topper for that reason alone!
5. New Technology Adds Cooling to the Pressure Relief
While many people already are familiar with the pressure relieving benefits of memory foam, many also associate memory foam with sleeping hot - NOT SO FAST! At SensorPEDIC, we have a rich array of cooling technologies infused into our toppers to help provide you with a cooler sleep environment- from advanced ventilation technologies, cooling gels, phase change materials, cold touch fabrics, and more - SensorPEDIC toppers are a cut above other memory foam toppers able to provide you with the pressure relieving support you want while maintaining an optimally cool environment conducive to sleep.
Check out the latest SensorPEDIC Toppers on our Topper Page
Are you sleeping right? It may not seem like there’s much to the actual process of getting to sleep. Slip under the covers, pull them up, close your eyes, and count those sheep…right? It turns out there’s a little bit more to your comfort than meets the eye. In order to enjoy the most restful sleep possible, it’s important to stay cool during the night. What makes it such a vital component in your mission to improve your overnight habits? There are several reasons that your temperature matters so much.
How Heat Disturbs You
You may feel warm and cozy at first, but as the night wears on you might discover that it’s not quite so calming. The problem is that the body overheats. As time passes, you might start to sweat and have trouble getting truly comfortable. The result is a seemingly endless night of tossing and turning that prevents you from enjoying proper rest. This isn’t always your fault—you could be wearing the most lightweight bedtime attire imaginable, but if you don’t have an air conditioner then you’ll end up paying the price at night. Simply put, heat is a nighttime disturbance that ranks right up there with noise. The good news is that it can be prevented.
Why Sleeping Cool Helps
There are many benefits of sleeping cool. First, consider the obvious. If one of the main reasons you can’t fall asleep is because you’re too warm, then a cool room will instantly resolve your discomfort, relax your body, and allow you to comfortably drift off into dreamland. Heat disturbs your normal body temperature, while cooler air allows you to retain a normal temperature that won’t keep you up the entire night. There’s a certain science behind sleeping in a cool environment, too. Your body goes through natural temperature fluctuations throughout the day. It’s typically highest in the afternoon and lowest early in the morning. You can help urge it to its lower temperature when you get into bed by keeping the room cool. As your body naturally loses some of its heat, it helps you feel more tired. Sleeping in a cooler room encourages heat loss and increases your exhaustion, which may in turn help you fall asleep faster.
Melatonin is a popular sleep aide, but it’s also a hormone naturally secreted by the body. The body responds to certain conditions and produces more melatonin based on your surroundings. If you’re in a bright, warm room, your body won’t produce nearly as much as if you’re in a dark room with a temperature between 60 and 68 degrees Fahrenheit, according to Mercola. A little melatonin boost could be all you need to enjoy a better night’s sleep!
The Right Bedding
So how to keep cool when sleeping? Try some cooling bedding products. SensorPEDIC mattresses, pillows, and toppers are designed with innovative technologies that transform the average sleeping experience into an unforgettable one. Options include the iCOOL Technology System, which contributes to cooler, more breathable fabrics; GelMAX Cooling Technology, which provides continuous cooling; ComfortCOOL Technology, which formulates foam that is up to four degrees cooler than traditional memory foam; and Ideal Comfort Technology, a memory foam type that helps regulate your body temperature.
Life’s just not the same when you aren’t sleeping well. Study after study has revealed that superior sleep—or lack thereof—directly contributes to your quality of life. According to the National Health Service, symptoms such as headaches, lethargy, difficulty paying attention and general grouchiness are all common when sleep quality is compromised.
Most adults need around eight hours of sleep, but just as important as the amount of sleep we get is the quality of sleep we actually achieve. Many people are missing out on good sleep, but there are many more people who don’t even realize they aren’t getting proper sleep at night. Common symptoms can be blamed on other factors, causing undue confusion and concern. Avoid this by following a few simple guidelines to improve your sleep.
Maintain a Healthy Bedtime Routine
Most parents instinctively do this with kids and toddlers—a routine of bath time, story time, hugs, kisses and stuffed animals all help to indicate to children’s minds that it is time to relax and fall asleep. But many adults neglect to use this method in their own bedtime, contributing to their poor quality sleep.
We’re never too old to program our minds and bodies to prepare for rest. Having a regular bedtime, when we finish up our work, turn off the television and begin the process of settling in, will help facilitate regular sleeping habits.
In the tradition of bedtime stories, reading a few chapters in bed is fine, too. But it’s probably best to avoid high-impact thrillers that will stimulate your mind right before sleep. It is also recommended not to spend too much time reading, using electronics, working or watching TV in the bedroom. When we use our bedrooms as a place for sleep, our minds automatically associate being in bed with going to sleep. But if our bedroom becomes a place of work, it can wire our minds to start thinking of work instead.
When in doubt, work out
Working out, jogging, walking or whatever form of exercise you like, is a good way to improve your sleep. However, there are a few things you should know.
First, be sure not to work out too close to bedtime. Exercise elevates your heart rate, increases blood flow to the brain and stimulates endorphins and hormones of all sorts. Needless to say, it will be quite hard to fall asleep under these conditions! Try to give yourself at least six hours between your workout and your bed time, and be sure to stay hydrated.
Use Proper Bedding
Because our beds and bedding are the last things we experience every day, it can be easy to forget about their importance. But having the right bedding- sheets, pillows, and mattress are crucial parts of having a comfortable night’s sleep. If they are old and worn out, getting comfortable can be extremely tough. Experts recommend replacing pillows as soon as every 6 months and every 7-10 years for mattresses. If it's time to replace, consider some our high quality SensorPEDIC products.
Have an honest look at your sleep pattern to determine what steps you are already taking, and what steps you need to consider when trying to improve your sleep and—well, your life!
A good night’s sleep is the foundation for every good day. Most experts suggest that healthy adults require between seven and nine hours each night, but the exact amount depends on the individual. What really matters to everyone is the quality of sleep they get.
You’ve probably had some of those nights where your attempts at a healthy amount of sleep are interrupted by noisy neighbors, vivid dreams or too much excitement. The effects of that poor sleep become clear the following morning. Head and body aches, lethargy, trouble focusing and emotional stress are all very real symptoms of poor sleep quality.
But hey, there’s good news! Once you can identify the factors that are affecting your quality of sleep, it becomes much easier to address or eliminate them to help ensure you can increase the quality of your sleep, and face the morning feeling your best!
In honor of this year's National Sleep Awareness week, the team at SensorPEDIC has decided to launch a blog to further our mission to help people sleep and live better.
We'll be posting on topics related to sleep tips, the latest sleep health research, and of course new products & technologies to help you sleep better.
We hope you'll bookmark our blog and come back to read our interesting articles.
Today, we'll leave you with this a few quick facts about the state of sleep and why #SleepAwareness is so important:
If you're not getting enough sleep, consider utilizing the new BedTime function on your phone or a sleep time calculator app like on the National Sleep Foundation website.