The Secret To Getting A Better Night’s Sleep

The American Sleep Foundation reveals that nearly all of us — or at least two-thirds of Americans — have difficulty sleeping at night. This may sound like no big deal. After all, the majority of Americans don’t get enough quality sleep and there is a Starbucks on every corner, right?

Well, not exactly. Poor quality sleep, insomnia, and other sleeping disorders can affect nearly all aspects of our lives. Sleep-deprived workers don’t perform as well at work, sleep-deprived couples are less likely to get along, and trouble sleeping can ultimately lead to a slew of serious health problems, including chronic pain, obesity, and heart problems. Thankfully, there are several natural ways to sleep better and promote good health.

What Is A Worry Journal? And How To Get Started
Many of us stay up all night (or close to it) worrying about our problems. Breaking out of this cycle is absolutely necessary for getting better sleep. And it doesn’t have to be difficult. Experts recommend picking up a plain notebook and using it for your worry journal. A couple of hours before bed, write everything that is worrying you down on paper. This is similar to venting. Journaling gets these thoughts out of your system and out of your head when you’re trying to sleep.

Expressing Gratitude Helps You Sleep Better

A study by the University of Manchester in England surveyed 400 people about their varying levels of gratitude and then observed their sleeping patterns. What were the results? “Gratitude was related to having more positive thoughts, and fewer negative ones, at bedtime,” Pscyhology Today writes. “This, in turn, was associated with dozing off faster and sleeping longer and better.”

A Few Quick Notes On Your Sleep Environment

What is the perfect sleep environment? Does it have to involve 100% silk sheets and an adjustable memory foam bed? Not necessarily. It should, however, involve a place where you just sleep. Don’t keep any electronics — like a laptop or TV on and nearby. If you are still having trouble sleeping, an adjustable memory foam bed may be a worthwhile investment. Electric beds like Craftmatic adjustable beds, equipped with optional heat and massage, may provide temporary relief from low back pain, edema or swelling of the legs, poor blood circulation, and/or symptoms of gastric reflux. Flat beds, on the other hand, can force you into a cramped, uncomfortable position that does not support the S-curve of your spine.

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Did You Know Sleep Deprivation Can Be Dangerous?

Not getting enough sleep can have a lot of ill effects. Lack of sleep, trouble sleeping, or insomnia is often linked to chronic pain. Sleep deprivation can make you irritable and unfocused, affecting your personal relationships and the quality of your work. Perhaps most chillingly, getting too little sleep can actually be dangerous. According to the National Sleep Foundation, 103 million Americans fell asleep at the wheel in 2013. In other words, driving drowsy — or while severely sleep-deprived — can endanger your life and the lives of others. Here are some general rules of thumb to finally conquer your problems sleeping at night:

Don’t Lie Awake In Bed For Hours On-End

In order to promote good health and quality sleep, you need to send your mind and body the right cues. If you are just lying in bed unable to sleep, you are inadvertently sending the message that it’s okay to do that — and you’re more likely to lie awake again. Experts recommend getting out of bed and doing something relaxing, like reading a book or listening to some soft music. After 15 to 20 minutes, try sleeping again.

Don’t Over-Medicate

The key to getting better sleep is not in a bottle. Too many Americans use sleeping pills and other sleeping aids too liberally. Relying on them can turn it into a habit, and sleeping pills can also keep you groggy for hours, well into the next morning and early afternoon. This residual sleepiness can make your commute dangerous and may even make you nod off during that early-morning meeting.

Instead of using over-the-counter pills, try creating the perfect sleep environment. Invest in silky pajamas and bed linens, and consider adjustable electric beds if your flat mattress isn’t doing the trick. (Don’t be surprised! Flat mattresses can keep you cramped up at night and result in discomfort or pain.) Adjustable electric beds, on the other hand, can be adjusted to support your back, neck, and limbs. For example, Craftmatic adjustable beds, equipped with optional heat and massage, may also provide temporary relief from low back pain, edema or swelling of the legs, poor local blood circulation, and/or symptoms of gastric reflux.

Don’t put up with unnecessary pain, and don’t endanger lives by falling asleep at the wheel. Remember to train your mind to sleep while in bed (you can get up if you need to!), and consider silky, smooth linens and adjustable electric beds for health and comfort.

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Do You Want To Sleep Better At Night?

Do you have trouble sleeping at night? Join the club. Trouble sleeping isn’t exactly uncommon, and, in fact, at least two-thirds of Americans admit that they either cannot fall asleep at night, or they don’t sleep well when they do. This is bad news for you and the people in your life. Sleep deprivation can lead to serious health problems, like chronic pain, heart problems, high blood pressure, and obesity. It can also make you cranky, irritable, and unable to concentrate, negatively affecting your relationships and your ability to work.

Luckily, you may not have to put up with it. There are several ways you can promote sleep comfort and a quality night’s rest.

Keep Your Body Temperature Low

Our bodies attempt to regulate their internal temperatures as we fall asleep, and these temperatures tend to be a bit lower when we are sleeping. The longer it takes for your body to reach an optimal temperature, the longer it will take for you to get some rest. What can you do? Try taking somewhat of a cold bath before you go to bed. Even some of the simplest things, like keeping a foot or both feet out from underneath the covers while you sleep can help. “The hands and feet contain blood vessels called the arteriovenous anastomoses, which — coupled with the lack of hair on the bottoms of your feet — are perfectly designed to help dissipate body heat,” New York Magazine explains.

Can White Noise Really Help You Sleep?

The answer is yes and no. Noise itself doesn’t necessarily assist or disturb sleep, according to Popular Science. Instead, sudden changes in frequencies can rouse you, even from a deep sleep. White noise can help mask any sudden noises, making it easier for you to fall and stay asleep.

Create The Perfect Sleep Environment

It’s not crazy. The best pillows and silky, soft sheets can easily affect how well you sleep at night. Keep your bedroom free of clutter, turn off the lights and any electronics that emit lights, and consider aromatherapy, like soothing lavender scents. Flat beds do not properly support the human spine, so investing in electric adjustable beds may also help. Craftmatic adjustable beds, equipped with optional heat and massage, may also provide temporary relief from lower back pain, edema or swelling of the legs, poor local blood circulation, and symptoms of gastric reflux. Check out our different models and styles to see if an adjustable bed may help with some of these symptoms.

Don’t settle for poor quality sleep. Keep cool to sleep better, and invest in items like silky pillowcases and sheets and adjustable beds to create your very own sleep oasis.

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What Does It Take To Get Restful, Quality Sleep?

Nearly all Americans struggle to fall asleep here and there, and one-third suffer from insomnia and other sleeping disorders. Sleep-deprived men and women may be more likely to snap at their coworkers, boss, family members, or significant other. They’re also may be more likely to turn in low quality work and report trouble focusing during their daily nine-to-five. Sleep-deprivation can increase aches and pains, and may ultimately contribute to serious health conditions, like obesity, heart problems, and high blood pressure.

Unfortunately, there is not a cure-all for Americans who have trouble falling asleep (and the root cause may vary from person to person). Knowing what will and will not help you sleep better at night, however, is a good start. Can you pick out common myths about sleeping from scientific fact?

Fact: You May Be At Least Partially To Blame

Promoting good health and getting a quality night’s sleep begins with knowing what you can do — and what factors are within your control. Americans of all ages, for example, may be shooting themselves in the foot by leaving the TV or computer on in the same room while they try to sleep. Turning off all lights — including dimmed lights coming from electronics and device screens — signals to your brain that it is time to go to bed.

What’s more, sleep comfort is also well within your control, and it may have more of an impact on your ability to sleep than you think. If you sleep on a flat bed, you’re likely to wake up with aches and pains. Why? Unlike electric adjustable beds, flat surfaces do not support the curves and S-shape of the human spine. Electric adjustable beds made out of materials like memory foam, on the other hand, can conform to your body’s unique shape and may help address health-related issues. For instance, Craftmatic adjustable beds, equipped with optional heat and massage, may provide temporary relief from low back pain, edema or swelling of the legs, poor local blood circulation, and symptoms of gastric reflux.

Myth: Exercising Always Promotes Quality Sleep

Exercising does promote quality rest and sleep, if it’s done correctly. Exercising too close to bedtime can actually keep you awake for hours longer than you intended. For the best possible sleep, work out early in the morning, or at least before noon.

Myth: Why The Age-Old Night Cap May Be Doing More Harm Than Good

Although many Americans still subscribe to this myth, a night cap (a drink or two, not the cloth kind!) can actually cause unrest and disturbed sleep. First, after a few nights, your body will build up a tolerance to trace amounts of alcohol. If you have more (e.g. too much), you’re likely to wake up in the middle of the night or early hours of the morning after metabolizing the alcohol.

Electric adjustable beds and turning off the light may help you sleep, whereas the age-old night cap and exercising too close to hitting the hay will interfere with healthy sleeping patterns.

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Side Effects Of Too Little Sleep |

Struggling to get a good night’s sleep is a whole lot more common than you might think. According to the American Sleep Association, two-thirds of all people suffer from insomnia or a related sleeping disorder, and something as simple as sleeping in the wrong position may make it more difficult to breathe or even cut off your circulation! What are some of the worst things that can happen if you can’t get in eight hours of quality sleep?

What Is Exploding Head Syndrome?

“You’re peacefully falling asleep and suddenly it’s like a bomb has gone off in your head. It’s exploding head syndrome, when a sudden and incredibly loud noise comes from within your head,” BBC News explains. Sometimes, a bright flash of light will accompany the sensation. Sleep experts explain that, other than being a symptom of sleep deprivation or poor quality sleep, the syndrome itself is not necessarily dangerous. It may, however, reasonably cause sleepers significant distress.

The Terrifying Experience Of Sleep Paralysis

“You start to wake up in the morning and realize you can’t move a muscle or speak,” ABC News writes. A deep state of sleep normally goes along with a sort of paralysis. In the event of sleep paralysis, however, the brain wakes up before muscles come out of this state of deep sleep — and the subject may be all too aware of not being able to move.

Is Sleep Walking Dangerous?

Unfortunately, the answer is yes. Sleep walking entails the very opposite of sleep paralysis. In other words, your brain is still asleep while you move your muscles, feet, hands, and other limbs. You can trip and fall, or — in extreme cases — people have even attempted to drive. If symptoms persist, talk to your doctor.

Poor quality sleep can lead to a wealth of problems, including sleep paralysis, exploding head syndrome, or even sleep walking. Work to establish a night-time routine (go to bed at the same time!), practice light therapy by turning off all lights and electronics before closing your eyes, and consider investing in some of the best pillows or adjustable beds.

Adjustable bed mattresses may help promote a good night’s sleep and help curb these problems. Craftmatic adjustable beds, equipped with optional heat and massage, may also provide temporary relief from: lower back pain, edema or swelling of the legs, poor local blood circulation of the legs, and symptoms of gastric reflux.

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