Sound Sleep Guide

Archive for November, 2006

“The Princess and the Pea” is a well-known fairy tale about how a princess could feel that pea under a mattress that hindered her sleep. What is it about your mattress that might be keeping you up at night? Do you have any ideas? Everyone is under stress or numerous life changes and that might inhibit your sleep patterns. Only time will help those causes of sleeplessness. However, what if your sleep problem stems from your mattress? Do you have any ideas on how to go shopping for a new one? Do you know what to look for? Grab a pillow, hunker down and read on about some tips that can steer you in the right mattress direction.

Tip #1 – When you share your bed with a spouse or significant other, do not go mattress shopping without them. Both of you must feel comfortable with the mattress choice.

Tip #2 – Do your research into which manufacturers are the best in the mattress industry. Read user comments from different opinion websites and see which names come up consistently in the mattress race. When you narrow your choices to a select few, determine which retailers sell that mattress line. Don’t fall for cheap prices from a furniture warehouse. Your best bet will be an actual retail store that only sells mattresses.

Tip #3 – Determine the size of bed you want. There are several sizes from the California king, which is a little longer than a traditional king size bed, to the twin bed, usually for kids. Queen and full or double size beds are also options.

Tip #4 – Back support and comfort levels are important in choosing a mattress. Do you want a firm mattress or a soft mattress? Remember, a firm mattress does not always “feel” hard. It is all in the construction of the mattress. It is also important to note that the more padding and coils you have in the mattress, the higher the quality and support it offers you.

Tip #5 – Take your time and test each mattress you are interested in. Do not buy a mattress the first day you go shopping. Take a test drive, so to speak. Visit several places and determine which mattresses are the most comfortable for you. Wait a few days, then go back and visit each place again. Each day is different, so your sense of comfort levels may change slightly from day to day. If you can choose the same mattress after different days of shopping, chances are that you may have found the mattress that would best suit your needs.

Remember; take the “test drive.” Don’t just sit on the mattress and say, “Gee that feels good/bad.” Wear clothing that is comfortable. Lay down on the bed for a while, using different positions.

Tip #6 – Each mattress comes with different tops. Pillow tops, memory foam inserts, extra thick and cushy mattress covers … there are a multitude of options to choose from. Be sure to test mattresses with these various tops when making your mattress selection. Test driving a mattress with a pillow top will have a totally different feel than one with just a cushioned top or a memory foam pad.

Tip #7 – The price tag and warranty should also be factors in your selection. However, do not make it a price-only issue. Remember, it is better to spend a little extra money now for your comfort for years to come rather than needing to buy another mattress because a cheap one conks out on you in half the time. When purchasing your mattress, make sure that the mattress tag is on your bed. Do not remove it. You must have that tag in order for any warranties to remain valid. Read the fine print on warranty information. Each mattress comes with different stipulations.

The above suggestions are a good primer for choosing a mattress. However, do not discount other mattress alternatives too. Waterbeds are a favorite for many sleepers. There are some that are free flotation and others have strong tubes of water that are covered by a sturdy, thick pillow top to give sleepers the illusion of a waterbed, but also the support of a regular mattress. There are also airbeds where you can adjust the air levels on each side of the mattress. Memory foam that contours to the shape of your body is another choice. Determining what you think you want first, then test driving the different mattresses, will give you a great basis for finding the mattress that best suits your sleeping needs.

The transition from daytime to nighttime sleep is made easier by developing a routine and sticking to it. A routine is defined as, “A prescribed, detailed course of action to be followed regularly; a standard procedure.” In order to improve upon your ability to have a restful night’s sleep do the same activities night after night before going to bed. This pattern will help quiet and calm both the body and mind and prepare it for sleep. Knowing what to expect is comforting to most individuals and routine fulfills this need. Bedtime needs to be a time for quiet as it is the “winding down” period of the day. Suggestions for routine activities to do just before bedtime include listening to soothing music, taking a bath, doing some light stretches, doing some deep breathing exercises, meditating, or reading a book (just not in bed and preferably not a murder mystery!)

Falling asleep comes easily for some people but not so easily for others. Sleep techniques need to be taken into consideration if one has trouble getting to, or staying, asleep. Developing a routine with bedtime and wake up time is the way to go to enhance sleep. Learn to do both at approximately the same time every day. A schedule is an excellent way to set your biological clock and sticking to the one you put in motion will make your day run smoother and improve your sleep habits.

If you smoke, think about quitting. Smoking is harmful in so many ways and it hinders sleep. Nicotine is the main ingredient in cigarettes and it is a stimulant. Research has proven that people who smoke a lot don’t spend enough time in deep sleep plus they awake more frequently during the night. Limit your consumption of alcohol before bedtime or better yet don’t drink before going to sleep, as it can be disruptive to sleep patterns. Stop drinking or eating anything with caffeine in it (for example coffee, tea, soda or chocolate) anywhere from four to six hours before turning in for the night. Certain over-the-counter medications such as pain relief medication (for example, Anacin and Excedrin) have a fair share of caffeine in them. Keep that in mind if a headache creeps up on you shortly before bedtime.

Never overeat before going to bed, nor go to bed on a completely empty stomach. Routines revolving around eating habits are important to establish. Eating a full meal before bedtime is not easy for the body to digest if it is high in fat content. As well an empty, growling stomach will not allow for a fitful sleep. If you have gone without eating anything for a span of at least five hours, a good suggestion for a bedtime snack is a glass of milk, a bran muffin, yogurt, a cup of herbal tea or a banana.

Exercising on a regular basis is an excellent routine to develop and one of the benefits reaped from it is enhanced sleep. And the exercise doesn’t have to be strenuous- light to moderate physical activity can work wonders. Consider taking daily walks or practicing yoga. Sleep experts recommend thirty minutes of exercise approximately three to four times a week. That is flexible enough for most people to fit into their busy schedules. Exercise not only can make the quality of sleep better but also deeper and it is excellent for relieving stresses of both the physical and mental kind.

Speaking of stress it is wise to find positive outlets to manage stress and stress related problems such as anxiety, phobias and depression. Take time for yourself and learn to relax. Consider positive self-talk, relaxation therapy, deep breathing exercises or meditation. And remember that fun can be relaxing too!

A bedroom should not be as warm as a sauna. Always make sure the temperature in your bedroom is on the cool side, preferably in the mid sixties. Pay attention to the other details of your bedroom as well, i.e. the placement of furniture, the lighting and your mattress. A mattress that is too hard or too soft will not allow for a good night’s sleep at all. A proper mattress needs to provide both its support to the sleeper as well as comfort. If yours doesn’t do both then it’s time to invest in a new one.

The number one cause of sleep problems is stress. While there can be other factors preventing you from sleeping, stress is known to be one of the biggest causes of sleep disorders. Hypnosis is said to be one of the most effective cures for sleep problems. Hypnotherapy is the application of hypnosis as a form of treatment usually for relieving pain or condition related to one’s state of mind. There are several reasons a person has difficulty sleeping. Something may be on your mind and you are not able to switch off enough from your daily events to fall asleep at night. If you have had repeated problems falling asleep, you may develop a fear of lying awake at night. Stress and anxiety can keep you awake as well.

Myths abound about hypnosis, but, in fact, it is little more than a heightened state of awareness in which you are more in touch with your unconscious mind than your conscious one. An example of this is driving a car home and being unaware on reaching home how many robots were red and how many green. Another is watching water moving or fire crackling and losing sense of time. These, like daydreaming, are natural ‘trance’ states.

Hypnotherapy can be used to resolve sleeping disorders and insomnia which tend to stem from our inner thoughts and feelings playing out in our minds. If you suffer from insomnia, early waking, disturbed sleep, or snoring, hypnotherapy may be beneficial to you. When you are asleep your conscious mind is still at work looking after you. During hypnosis, your mind is free to forget about the stresses of life and relax. Hypnotherapy can directly access those things that are subconsciously bothering us. Take time to relax your body and program your subconscious mind to help you to fall asleep more quickly and easily each night.

Hypnotherapy can help with getting to sleep by: Re-educating your mind to expect to enjoy a good night’s sleep, teaching new relaxation techniques to help your mind and body to slow down at the end of the day. Sleeping becomes much easier in this state, helping you to learn techniques to remove some of the noise from a racing mind. Insomnia and most sleep problems are a very modern phenomenon and representative of the pace of modern life, and helping you to understand some of the causes of insomnia and sleeping problems.

Hypnotherapy has been shown to be useful in reducing or removing the causes of problems occurring during sleep. Generally, hypnotherapy clients’ sleep problems fall into two categories. The first is simply not being able to fall asleep at night. The second involves waking up at an inconveniently early hour and not being able to fall asleep again. Learning effective self-hypnosis skills can help you to significantly improve your sleep patterns and can help with indirect effects of insomnia and sleep problems such as daytime anxiety and bruxism (teeth grinding during the night), sleepwalking, and bedwetting. With the use of Hypnotherapy and Self-Hypnosis you can experience significantly improved sleep, mood, and energy. By learning to successfully use the techniques of self-hypnosis, you will take control of your sleep, mind, and body. You will be empowered by the realization that the key to conquering insomnia resides within you. Therefore, you will boost your confidence in your personal power and strengthen your sense of self-esteem, which is fundamental to optimal health and well-being.

Here are some other tips for getting to sleep: Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Cut out the afternoon nap if you have difficulty getting to sleep at night. Exercise regularly, but don’t do it so close to bedtime. Keep a regular sleep routine; for instance brushing your teeth, your hair, reading a book, or listening to hypnosis. Don’t use your bed for anything other than sleep or sex. Your bed should be associated with sleep. Create a pleasant, comfortable, and quiet sleep environment. If you can’t go to sleep after 30 minutes, don’t fight it any longer … put on a hypnosis CD or read or even journal about your thoughts or your feelings.