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10 Tips For A Good Night's Sleep

10 Tips For A Good Night's Sleep
Get yourself a good night’s sleep
The way you feel during the day depends on how you sleep at night. Therefore, good sleep strategies are essential for a deep, restorative sleep, night after night. Here are some tips to induce a restful sleep:
  1. Create a sleep-conducive environment
    Keep noise level to a minimum and your bedroom dark and cool. Your sleeping environment should establish the conditions that you need for sleep. You may also want to use sleeping aids like blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.
  2. Sleep on a good mattress and pillows
    You should have a good mattress to support your body throughout the night and enough room to stretch and turn comfortably. If you often wake up with a backache or an aching neck, you should invest in a good new mattress and pillows.
  3. Keep a regular sleeping schedule
    Go to bed at the same time every night and wake up at the same time every day. This sets the “body’s clock" to expect sleep at a certain time night after night.
  4. Create a regular and relaxing bed time routine
    Ease the transition from wake time to sleep time with relaxing activities an hour or so before bed. Take a bath, read a book, listen to soothing music or practice relaxation exercises. Avoid stressful, stimulating activities.
  5. Naturally regulate your sleep-wake cycle
    Melatonin is a hormone that helps control your sleep- wake cycle and its production is controlled by light exposure. To ensure you stay alert during the day and sleepy at night, you should let as much light into your home/workspace as possible during day time. This way, the melatonin production is boost at night to make you sleepy.
  6. Go to sleep when you’re truly tired
    If you’re not asleep after 20 minutes, get out of bed and do a quiet, non-stimulating activity, like reading or listening to music until you are tired enough to sleep. Try to avoid backlighted screens such as computers, TV and handphones as the light they emit is brain stimulating.
  7. Nap early
    If you need to nap, opt for a short daytime nap. Late-day naps decrease sleep drive and cause a problem to become sleepy during the night.
  8. Have regular exercise
    Exercise can help you fall asleep faster and sleep better. However, exercising right before going to bed will make falling asleep more difficult as it stimulates and makes the body more alert. Try to finish exercising at least three hours before bed. Late afternoon exercise is best to help you fall asleep at night.
  9. Eat the right amount
    Stay away from big meals at night. Finish dinner several hours before bedtime and avoid foods that cause indigestion.
  10. Avoid alcohol, caffeine and nicotine before bed time
    Many people think that alcohol will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality. It disrupts sleep as you’ll be more prone of waking up later in the night.
    Caffeine in coffee or tea can cause sleep problems up to ten hours after consumption. Consider eliminating caffeine after lunch.
    Nicotine is also a stimulant causing withdrawal symptoms, which reduce the quality of your sleep.

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9 Tips To Get A Cool Night's Sleep
Wellness

9 Tips To Get A Cool Night's Sleep

Are you tired of the relentless heat and stickiness on your skin due to humidity? If all you want to do at night is tumble into a cool comfortable bed, then you've come to the right place. 1. Keep shades partially closed during the daytime When you're out at work, keep your bedroom curtains or blinds partially closed during the daytime. This will avoid the build-up of heat. Because of the high humidity in Singapore, you should not fully close the blinds as the constant dark may encourage mildew or mould growth. Instead, keep the curtains or blinds partially closed during the day - enough to block out most of the sun while still allowing sufficient light to discourage mould growth. This way, your room will be cooler by the time evening arrives. 2. Use a fan, air conditioning or air cooler If you can afford to invest in an air conditioning unit, this is an ideal solution. If you will only be cooling your bedroom, the cost may not be as high as you think. However, it is very important to take care of the unit because standing water is produced by condensation in an air conditioner as a by-product of the cooling process. This can run the risk off attracting disease-carrying mosquitos, so regular removal of stagnant water and disinfection of units is necessary. Hence, the upkeep and maintenance of air conditioning units should be taken into account when deciding whether they need to be installed. If air conditioning is not really an option for you, then use a fan to circulate the air. An air-cooler machine that uses an ice bucket can help a lot in decreasing the temperature. 3. Cool off before going to bed Don't go to bed warm. Instead, cool off by having a shower first. Or use a spray mist device (similar to what you might use to water plants) with cold water and spray it on your body. Another alternative is an ice pack wrapped in a towel and placed it over your whole body, from top to bottom, just before you lie down to sleep. 4. Use light bedding Be practical when selecting your sheets. Light cotton sheets are ideal for a cool night's sleep. Don't be tempted by thick luxurious looking sheets which may make you feel too warm. 5. Uncover your feet If you use a sheet on top of you, uncover your feet. Your feet have a surprisingly large surface area, so keeping your feet cool can help your whole body and skin feel cool. Additionally, consider washing your feet in cold water just before bed - this can help get your feet off to a cool start at bedtime. 6. Rethink your nightwear Sleep in loose, comfortable nightwear made from natural fibres. For example, an undershirt and shorts make good sleepwear that can help make you feel cooler. Cotton, linen or silk is ideal as these are natural fabrics. Avoid rayon or polyester as these synthetic fibres will only make you feel even warmer. One important exception to this rule is specialty synthetics which are designed specifically to wick away perspiration, such as CoolMax® which is a type of specialty synthetics designed to make you feel cooler. While it is common to find such moisture-wicking materials for sportswear, it is rare to find standard nightwear made of these materials. Hence, you may consider wearing a pair of shorts and an exercise singlet made of a specialty synthetic to bed. 7. Hydrate to feel cool, calm and collected Drink plenty of cold water. A tall glass of iced water can go a long way to keeping your whole body cool. Make a practice of keeping well hydrated during the daytime - especially in the early evening. This will help you get a cooler night's sleep. 8. Use a latex mattress You may be surprised to know that your mattress has a big effect on how cool or warm you'll feel while sleeping. A latex mattress can get you get a cooler night's sleep because of its excellent air circulation. Latex mattresses are manufactured with pinholes throughout to ensure proper airflow and breathability. This results in a cooler sleep for you. In contrast, memory foam mattresses are known for 'sleeping hot', where you feel warmer in bed than out of it. While this may be a good thing in cooler climates, a memory foam mattress may not be suitable for Singapore's warm climate. The other good news about latex mattresses is that they are naturally mould resistant. This mould resistance is ideally suited to the high humidity in Singapore. 9. Use a cool pillow Most people forget the role a pillow can play in maintaining a cool temperature while sleeping. There are several options. One option is a gel-filled pillow, which pulls heat away from your head. However, these are not made from natural products. Instead, a latex pillow is ideal for keeping your head cool while sleeping. Latex is a highly breathable natural product which allows plenty of airflow. As a bonus, latex pillows are also known for keeping their plush shape properly due to the natural elastic properties of latex. In contrast, an ordinary new pillow will become flat over just a few months. If you need a cool night's sleep, pay attention to your pillow! A soft, supportive latex pillow will deliver wonderful comfort in addition to coolness. Enjoy sleeping cooler and calmer When you use the tips given above, you'll sleep more comfortably amid our hot and humid climate. Remember, if you're feeling too warm at night then you'll toss and turn and simply won't get a good night's sleep. And of course, when you focus on getting a cool night's sleep, you'll start the new day feeling refreshed and in a positive frame of mind. You'll feel happier, more focused, and other people are certain to enjoy being around you. Why not give yourself the advantage of a cool night's sleep?
Best Mattress for Side Sleepers
Education

Best Mattress for Side Sleepers

Do you sleep on your side? If so, then your mattress needs to fulfil certain considerations to ensure you get the best night's sleep. Unfortunately, it's all too easy for side sleepers to wind up with shoulder pain or hip pain if their mattress isn't well suited to this sleeping position - and most mattresses aren't. Let's take a look at some of the unique problems with a side sleeping position, and what you need in a mattress if you're a side sleeper. What happens to your body position when sleeping on your side? Firstly, remember that it's almost impossible to maintain a perfectly symmetrical side sleeping position. When you lie on your side, your top leg will 'fall in' toward the mattress to rest on it, twisting your hips. When that happens, it's natural for your top arm and shoulder also to fall toward the mattress, as there would be no other source of support for it. The lower arm may either be tucked under the body or extended upward near the pillow. It is important to note that while you may think of a side sleeping position as a symmetrical 'leg-on-leg' position, in reality it's not that way. Instead it should be imagined more as an inward-turned position, where the sleeper is turning in toward the surface of the mattress. What are some of the problems with a side sleeping position? A side sleeper puts a lot of pressure on his or her shoulder and hip closest to the mattress, which can cause discomfort. Adding to that problem is the twisting of the hips and shoulders described above, which prevents the body from forming a natural alignment. If side sleeping is so bad, should I consider switching sleeping positions? There are many sleeping positions. It certainly doesn't hurt to try other positions, but odds are if you're a side sleeper then that is the position that feels most natural to you. In that case, you may not benefit by switching to another sleep position: it won't feel natural and therefore it may be harder to get to sleep and stay asleep in the new position. Each sleep position has its own set of pros and cons - there is no 'perfect' sleep position. Instead you may therefore wish to concentrate on transforming your side sleeping position into the most comfortable sleep experience possible. Some people have to sleep on their side Besides those who prefer to sleep on their side, you may be among the individuals who need to sleep on their side due to a medical condition. For example, pregnant women beyond the first trimester should avoid sleeping on their stomach or their back - leaving only the side sleeping positions available to them. Another example is that those who suffer from heartburn are recommended to sleep on their left side. And those who snore tend to get relief from sleeping on their side. Whether or not you have much choice about sleeping on your side, the good news is that there is a lot you can do to ensure your mattress delivers the high quality of sleep you are seeking. Softness vs firmness There is no hard and fast rule about the level of firmness you need, as it will vary from one side sleeper to another. But as a general rule, most side sleepers will need a mattress which is no firmer than a medium-firm. The reason for this is that side sleepers have a lot of contact with hips and shoulders, and on a firm mattress are more likely to wind up with back and shoulder pain due to these pressure points. In contrast, a softer mattress is more supportive for a side sleeper because it allows the shoulders and hips to sink into it, while the side of the body is supported by the mattress. This results in more contact between the side of the body and the bed, without placing uncomfortable pressure on the hips and shoulders. Mattress material Side sleepers need a mattress with unique properties of yielding to the touch, yet still being firm and supportive. This allows shoulders and hips to sink into the mattress while maintaining proper spinal alignment. Overall, the best choice you could make is a latex mattress, because it is a solid block of luxurious foam which allows a 'sinking in' while still offering good support for the spine. A second choice would be memory foam, but the main problem is that memory foam tends to 'sleep hot' - and you certainly don't want that in the warm Singapore climate. The worst choice for a side sleeper is a spring coil mattress, because you end up sleeping 'on top' of the mattress, creating hard hip and shoulder pressure points and preventing proper spinal alignment. In contrast, latex will allow the hips and shoulders to sink in softly, so there will be no uncomfortable pressure points. Other tips for side sleepers Neck support is important. A good pillow for a side sleeper should be firm enough to give good support to the head and not let it sink down too much. A dense and supportive pillow is best, and it also needs to be thick enough that the head remains level with the spine. A latex pillow is an ideal choice to fulfil these requirements. Additionally, you'll love the extra comfort you'll get with a latex pillow. This is not the most common type of pillow that people get, but it does offer the best for relaxation. Use a bolster or body pillow. It is a good idea to minimize the amount of twisting that the hips are doing. Hugging a body pillow or bolster helps to support your body and maintain a proper spinal alignment. If you don't have a bolster, positioning a pillow between your knees also can help your top leg to rest on your bottom leg. This can avoid, or at least drastically decrease, the amount of hip twisting going on, allowing you to sleep in a more comfortable position.
Is A Latex Mattress Hot to Sleep On
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Is A Latex Mattress Hot to Sleep On

There is a common misconception that sleeping on a latex mattress feels hot. This issue probably arises because so many people confuse latex with memory foam. One should not feel warm while sleeping on a latex mattress compared to a memory foam mattress. A latex mattress actually allows air to circulate much better than many other types of mattresses, allowing for a cool comfortable sleep. Why is this issue important? In Dubai, nobody wants to sleep on a mattress that feels hot. In cooler climates, a warm-feeling mattress may be received well to customers, but this is not the case here. If you are thinking about purchasing a mattress, you will certainly want to select one which is suitable for the climate. How does latex offer a cooler night's sleep? Open cell structure of latex To understand why latex delivers a cooling sleep, we need to look at the structure of latex. Latex is made from the sap of the rubber tree, and this sap is processed into a foam block. This type of foam has an open cell structure which allows a lot of airflow. In addition, a latex mattress is punctuated by pinholes set at regular intervals, offering even further airflow. Different latex manufacturers have different methods of ensuring this type of ventilation in latex mattresses, whether these are the standard pinholes or other ductwork. You can see how our EB latex mattresses are made here. The pinholes or ductwork are created during the manufacturing process, whereas the foam itself naturally has an open cell structure. With both methods of airflow, the key point to note is that latex is naturally well-ventilated. The open cell structure and the pinholes offer superb ventilation, allowing you to experience a cooler night's sleep. Movement on a latex mattress increases air circulation In addition to all the built-in ventilation, latex mattresses also allow extra movement of air when you move during your sleep. This happens because when you move around on the open-cell structure of latex, it creates a 'pump and suck' effect that encourages air to move into the area you just vacated. In a nutshell, movement on a latex mattress encourages air to move in and out of the mattress through the open-cell structure and the pinholes. This helps you feel cooler while sleeping. How does this differ from memory foam? Unlike latex, most memory foam mattresses have a closed cell structure. This limits the airflow considerably in memory foam mattresses, which means that memory foam feels hotter while sleeping. The other difference is that memory foam relies on body heat to contour to the body's shape. This heat is retained easily by the mattress, again making memory foam feel warm to sleep on. The mattress cover plays a critical role in ventilation Even if your mattress itself has the best airflow in the world, you will only feel cool if your mattress cover allows proper ventilation. There is no point in enclosing a latex mattress in an airtight cover: you would lose all the benefits of the mattress ventilation. Let's look at what you require in a suitable mattress cover for a latex mattress. Firstly, you need a mattress cover. For health and hygiene purposes, you will want a removable cleanable mattress cover. You can simply unzip the cover, pop it in the wash (or send it for dry-cleaning) and then you have a fresh clean surface. Secondly, latex can lose some of its durability when exposed to direct sunlight; another reason why you need a cover for your latex mattress. A good mattress cover which allows for proper airflow needs to be breathable in some way. In addition it should be cleanable - there is no point to having the cover if it merely ventilates but cannot be cleaned. At Heveya®, all our latex mattresses come with one of two top quality covers which fit these important criteria. The first of these covers is a washable one with a ventilation spacer, where the spacer allows excellent air circulation and moisture regulation. The other is a dry-cleanable cover made of bamboo which keeps your body dry and cool. A breathable mattress cover on your luxurious latex mattress will keep you fresh and cool all night long. Use a slatted bed base to make the most of your mattress You'll also want to ensure your bed base allows for great airflow to keep you cool at night. Avoid a flat base for this: it would block off all the natural venting properties of your latex mattress. Instead, use a sprung slatted bed base. Ultra-comfortable and hygienic, this type of base lets air flow between the slats and keeps you cool at night. If you haven't considered sprung slatted bases recently, you may wish to do so as they allow you to make adjustments on the level of springiness just the way you like it.

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