Secrets to an Awesome Sleep

Are you among the people who beg to sleep in the morning and refuse to sleep at night? If yes, beware! You are depriving of good and sound sleep.

Good quality sleep is crucial for healing, stability and strength of the mind and the body. Studies reveal that the four most significant hours of sleep is from 10 pm to 2 am. In this period, the body undergoes natural restorative and healing process for all the crucial parts of your body including lymphatic, immune, cognitive, liver, endocrine and cardiovascular function.

We all are very well aware of the fact that how important good quality sleep is, but sometimes it just won’t happen. If you are also having a hard time to fall asleep, we have revealed here some of the best secrets to good quality sleep.

1.    Check Your Bedroom

Make the bedroom as dark as possible and also ensure that there is no noise that can distract your sleep. Remove all the electrical appliances including TV, stereo, computers and cell phones (importantly!). Consider installing blackout curtains to avoid any external noise. If you sleep with your phone near the bed, ensure that it is on the airplane mode.

2.    Create a Sleep Ritual

Be consistent in your sleep timings. Make certain that every night you go to bed at the same time and every morning get up at the same time. Including weekends! Work with your body rhythms. Take an Epsom salt bath 30 minutes before you go to bed. The magnesium in Epsom salt with help you sleep faster and better.

3.    Invest in Good Quality Mattress

Sleep is like a meditation and a good quality mattress can add in the benefits of the good quality sleep. As per the sleep specialist, to attain a sound sleep, you need:

•         Your spine to well align with the rest of your body

•         Your body weight to be uniformly distributed across the sleeping surface

•         Your body needs a good support with no pressure point pressing against your pressure sensitive parts like hip, shoulder, ribs and ankle.

A good quality mattress with correct firmness and softness offers all the above-mentioned sleep boosters. It is essential that you invest in a good quality mattress to take care for neck shoulder and spine to wake up every morning fresh and pain-free.

Some of the major benefits of a good quality mattress are:

•         Proper spine support

•         Superior comfort

•         Deeper rest

•         Proper weight distribution

•         Proper care for neck, shoulder and spine

For the best sleep, you need to choose the mattress with correct firmness and softness. You need to consider age, weight, preferred sleep position and history of back, neck and joint pain.

We all want to live our life to the fullest. Ensure that the sleep deprivation doesn’t keep you away from your peak performance. Remember, the golden rule to a happy and healthy life is work hard, play hard and sleep tight!

How Music Can Impact Your Sleep?

There is no denying it. Lullabies help babies fall asleep. Similarly, music helps adults to fall asleep. Music has the direct impact on our parasympathetic nervous system which aids in relaxing your body and preparing it for sleep. Many studies have revealed that the adults, who listen to 45 minutes of soothing music before bed tends to fall asleep faster, sleep longer and have more restful sleep rather than those who don’t listen to music.

Let’s have a look at how listening to music can positively impact your sleep quality:

•         Boosts Sleep Quality & Quantity

If you are listening songs that makes you feel relaxed and happy, you can fall asleep faster and get better rest at night. This phenomenon is similar to the one where our parents used to sing us lullabies to make us fall asleep.

Not only does the soothing music relax you, but listening to it on daily basis right before bed will signal your body that it’s time to fall asleep. After a few days, you will find yourself falling asleep effortlessly.

•         Relaxation

Music aids in relaxing. This is especially true when the song is of 60 to 80 BPMs (Beats Per Minute). This matches the rate of our resting heart and thus is soothing on a biological level. Remember, the type of music that helps people fall asleep differ from one person to another. While some prefer lyrical songs, other rather chooses to listen soothing instrumental or classical music.

Some of the best music that triggers sleep hormones is slow jazz, piano, classical or electronic music. It’s best to try different music to figure out what kind of music makes you fall asleep. The key here is to find the slow and peaceful music that will help you relax rather than keeping you up.

•         Fall Asleep Faster

After a long tiring day, when we lay on our bed there are millions of thoughts running through our minds. All of these thoughts are battling for our attention which keeps our brain active and our body awake.

Playing music can divert your mind from all these thoughts and let your brain focus on something good. This ultimately soothes your brain and relaxes your body to make you fall asleep. Try putting music while you lie down in bed, it will help you fall asleep faster.

•         Activates Feel Good Chemicals

Music triggers serotonin production. Depressed people have a serotonin deficiency which makes it difficult for them to fall asleep. To make yourself feel happy all you need to do is boost your serotonin level naturally. The best part is that the simplest form of happiness is listening your favourite tracks.

It’s easier to fall asleep when you’re in a happy mood. So, put on your favourite music and lie down on a good quality mattress. Remember as music can help you fall asleep faster a Certi-PUR Certified Foam mattress with correct firmness and softness will help you sleep in a correct posture and wake up in a good health. 

Sleeping Tips for Infants and Children

As a parent, one of the most important things that you can do for your infants and toddlers is to ensure that they get adequate sleep. Proper and sound sleep is just like vaccination which aids your toddler fight off illness and promotes well-being.

Here you need to understand that making them sleep at the particular time is just not enough. In addition to it, you also need to ensure that your kids fall asleep easily, stay asleep throughout the night and wake up fresh and fully energized to do all that adorable and naughty things.

•         Set a Schedule

Make a daily routine and stay consistent to it. Having the same time of waking up, eating, playing sleeping can make your baby feel secure and comfortable. Ensure that you follow the sleep routines that can be used anywhere. This will help your kid sleep anywhere you may be.

•         Regulate the nursery temperature

We are well very aware of the fact that we sleep better in the little cooler room. Same applies to your little bundle of joy too. Doctors suggest keeping the baby’s room warmer at day and cooler at night. The optimal temperature is between 65 and 70 degree Celsius. You can also slightly open the window and use the fan of the nursery at the night. Just keep in mind to keep the baby crib far away from windows and fans.

•         Give Break To Diaper Rules

Remember, you don’t have to change the diaper every time the baby wakes up. He/she doesn’t always need it. And there are chances of you waking him up fully during the night time diaper changes. Just prefer using high-quality, absorbent night diaper at bedtime and apply a thick diaper cream to protect the skin.

•         Invest in a Good Crib Mattress

Always ensure that the mattress fits properly in the crib with no room left for the gaps. Gaps can pose a danger to your baby. Always buy a good quality mattress with correct firmness and softness. Mattresses made from Certi-PUR Certified Foam is highly recommended by the sleep experts and pediatricians.

You can also consider buying herbal mattresses like bamboo charcoal mattress and Green Tea mattress. An organic mattress can create a chemical-free environment for your little dreamer.

Last but not the least, always remember that every baby is different and has different habits and sleep needs. It’s essential that you figure out what’s best for your baby and you. It’s always about finding what works best for your toddler. The least thing you can do is get him/her a good quality mattress for their crib so that your dreamer can feel soft and comfortable while sleeping.