Santa's Tips for Better Sleep during winter months

Santa’s Tips for Better Sleep during winter months,

 

1.      Set a routine.

2.      Set the room temperature to be cool and comfortable, but not too dry.

3.      Turn off electronic equipment an hour or two before going to bed.

4.      Get moving or get some exercise every day.

5.      Try to relax before going to sleep.

6.      Get out of the house during the day and get some exposure to light.

7.      Get some hugs and cuddles from your  nearest  and dearest.

8.   Happy Christmas and see you on Christmas Eve.

   

Weather Warning

As we have been warned that this winter will be quite severe, please take time to read these helpful tips.

During the winter months, ice, snow and cold temperatures can make life challenging for everyone. Slippery footpaths and cold weather can cause a wide range of injuries and illnesses — especially for older relatives and neighbours.

Here is some helpful advice for preventing common winter weather dangers.

1. Avoid Slipping on Ice
   Icy, snowy roads and footpaths make it easy to slip and fall. “Unfortunately, falls are a common occurrence for our older people, especially during the winter months. Often these falls cause major injuries such as hip and wrist fractures, head trauma and major lacerations.While younger people often recover relatively quickly from such injuries, older adults face complications. Make sure to wear shoes with good traction and non-skid soles, and stay inside until the roads are clear.
   Replace a worn cane tip to making walking easier. Take off shoes as soon as you return indoors because often snow and ice attach to the soles and, once melted, can lead to slippery conditions inside.
2. Dress for Warmth
   Cold temperatures can lead to frostbite and hypothermia — a condition where the body temperature dips too low. Research shows more than half of hypothermia-related deaths were of people over the age of 65.So don’t let indoor temperatures go too low and dress in layers. Going outside? Wear warm socks, a heavy coat, a warm hat, gloves and a scarf. In very cold temperatures, cover all exposed skin. Use a scarf to cover your mouth and protect your lungs.Your body temperature should never dip below 95 degrees — if it does get medical assistance immediately.
3. Fight Wintertime Blues 
   Because it can be difficult and dangerous to get around, many older people have less contact with others during cold months. This can give them feelings of loneliness and isolation.To help avoid these issues, family members can check in on neighbours and older relatives as often as possible; even a short, daily phone call can make a big difference.
4. Check your Car
   Driving during the winter can be hazardous for anyone. But it is especially dangerous for older people, who may not drive as often anymore or whose reflexes may not be as quick as they once were. Get your car serviced before wintertime hits — or ask a family member to bring it to a garage for you. Checking things like the oil, tires, battery and wipers can make a big difference on winter roads.
5. Prepare for Power Cuts
   Winter storms can lead to power cuts. Make sure you have easy access to flashlights and a battery-powered radio in case the power goes out. Stock up with warm blankets and fuel for the fire. Longer power cuts can spoil the food in your fridge and freezer so keep a supply of non-perishable foods that can be eaten cold on hand. If the power goes out, wear several layers of clothing, including a hat. Move around a lot to raise your body temperature.
6. Eat a Varied Diet
   Because people spend more time indoors and may eat a smaller variety of foods, nutritional deficits — especially Vitamin D deficiency — can be a problem. Dieticians recommend consuming foods that are fortified with Vitamin D, such as milk, grains and seafood options like tuna and salmon.
7. Prevent Carbon Monoxide Poisoning
   Using a fireplace; gas heater or lanterns can lead to carbon monoxide poisoning. Ensure your safety by checking the batteries on your carbon monoxide detector and buying an updated one if you need to.

The most important tip to keep in mind during the colder months is to ask for help. If you need to clear your drive of snow and ice, don’t hesitate to ask a family member or neighbour. Arrange lifts to the shops and doctor’s appointments.

Don’t be afraid to reach out for help.

Why cant you sleep?

                                          There are dozens of reasons why

                                                      people can't sleep.

The subject of sleep is a fascinating (and sometimes frustrating) study that has intrigued mankind for eons. We by no means pretend to present "the answers" – but we would like to share some pertinent insights with you, which have been developed over the years. In the hope that some of it will be useful to you in the one endeavour which we all share: Getting a good night's sleep!

And we all know that a good night's sleep is the foundation for feeling and looking our best when tomorrow rolls around.

Why Can't You Sleep

There are literally dozens of reasons why people can't sleep. But if you look at the major ones, here's what we find:

Medical & Physical Reasons:

Back or neck pain, swelling or poor circulation of the legs -- or "restless leg," hiatus hernia, acid reflux, asthma, arthritis or rheumatism pain, muscular over-exertion, sleep apnoea, fibromyalgia, stress, tension or fatigue.

Any or all of these ailments – and others – can keep you from sound sleep.

Many of these problems are alleviated by sleeping in an electric adjustable bed where the upper and lower sections of the bed can be adjusted to EXACTLY the most pain-free and comfortable position. And if you add massage, that may also help make sleep come more easily.

Insomnia:

Most people use the term "insomnia" to describe a sleeping problem characterized simply as the inability to fall asleep. It's estimated that on any given night, one out of three adults will NOT get a good night's sleep -- with insomnia being one of the culprits.

There are three types of insomnia:

1. Transient – is most common. Typically when you can't sleep on the eve of a big event like a wedding or job interview.

2. Short-term – may last for several weeks and often develops at a stressful time like a serious family illness or loss of a job.

3.     Long-term or chronic – can last months or years. Sometimes begins in childhood. A vicious cycle – the more you worry and try to sleep, the more you can't.

Most insomnia can be treated and cured. Discuss it with your doctor or a sleep specialist.

Mattress Problems:

People are often unaware that an old or poor quality mattress can be causing them a poor night's sleep. A mattress that sags is your enemy.

Without the support and comfort of a good quality mattress, you won't know a good night's sleep. An Adjustable Bed with a quality mattress is even better because it moves your body into precisely the right position for maximum comfort. And it's infinitely adjustable to hundreds of positions.

Contrary to popular belief, a FIRM mattress may NOT be best for your back. While doctors have traditionally recommended hard beds for chronic low back pain sufferers, a new study finds people who slept on a MEDIUM firm mattress were twice as likely to improve as those who slept on a FIRM mattress.

Environment:

The physical atmosphere of where you sleep has a large bearing on how well you sleep. This is the place to use some common sense. TEMPERATURE of your bedroom should not be too hot.  A warm bedroom can make you restless. QUIET is important to good sleep. If it's not possible to escape noise, try earplugs or have a constant sound (like a fan or air conditioning) in the room. LIGHT can keep you awake. If you can't sleep in total darkness, use a night light for the soft glow of reassurance in your bedroom.  Leave your phone down stairs.  The mind can only concentrate on one thought at a time, tell you mind that thought is sleep.

Call us to find your dream bed.  Care to Comfort 012959000.

www.caretocomfort.ie

Adjustable Beds are not just for the Elderly

Electric Beds Adjust for Ultimate Comfort

If you are like most people, you have probably been sleeping on a flat mattress all of your life. There can be limitations to a regular flat mattress, simply because human beings are designed with contours that a flat bed cannot support. Our spines are S shaped and our legs have curves. When we lie on our backs on a flat mattress, these gaps or contours are not supported. Our muscles remain working and tense.

You don't have to be Elderly or in hospital to enjoy the benefits of a Luxury Adjustable Bed!

Lifestyle

Easily position yourself for ultimate comfort as you read, study, watch television, talk on the phone, use your laptop computer, or play video games - our beds conform to your needs. Get the most out of your bed, night AND day!

Health

Adjustable beds can help alleviate health problems such as sleep apnoea, heartburn, acid reflux and snoring. You may also enjoy temporary relief from low back pain, oedema and poor blood circulation of the legs.

Comfort

Relieve back or muscle strain by finding the perfect position to gently soothe your body. Fall asleep more quickly and stay asleep much longer. A longer period of rest will help you be more alert and energized the next day.

www.caretocomfort.ie

Healthy Sleep

Do you want healthy sleep?  Care To Comfort can give you advice! 

If you are tired, you should go to bed.   But have you ever really stopped to think of what happens when you are sleeping? Have you ever realized what happens to the body and mind?  We try to help you understand how sleep problems occur and how important it is to get a more healthy sleep.

Our normal every day routine is taken up with effort, both physically and mentally.

In the evening you will feel that it is time to recharge. It is very important that your sleeping environment and your sleeping position is correct.  Improper sleep systems may cause discomfort and pain.  Your bed and your mattress are the most important items of furniture in your home, as I am sure you have heard the saying we spend our time in a pair of shoes or else in bed, therefore it is imperative that both are as comfortable as possible.

During your sleep time something wonderful happens.

While you sleep, the body and mind unwind. The muscles relax, brain waves, heart rate and breathing slow down. The brain even blocks all external stimuli, allowing your consciousness to be greatly reduced.  While sleeping something wonderful happens. While sleeping you build new energy.   Healthy Sleep can even determine your energy, mood, memory, creativity, responsiveness, mind, health, and daytime alertness.

If you're sleep deprived, it affects the functioning of your brain.  Therefore we hope to advise you on how to get a better night's sleep! 

What is your ideal bed?  What is the best position to sleep in?  Which mattress is best for your particular needs?

Do you need personal advice? 

Please contact us. 

Please call 01 2959000 

Pilates and How it can help you sleep

It is better to be tired from physical exertion than to be fatigued by the "poisons" generated by nervousness while lying awake.
Joseph Pilates

How to sleep better is a hot topic for many of us these days. When insomnia sets in, or we need a deeper sleep than we're getting, it can be frustrating, especially for those seeking natural sleep aids rather pills. In this article we review sleep tips from Joseph Pilates, the founder of the Pilates Method of Exercise, whose approach to fitness was holistic.

In his book Return to Life Through Contrology Joseph Pilates provides definite advice on how to sleep better. There is much health advice beyond exercise in that power-packed little book, but for now, let me give you the sleep tips and exercises Joseph Pilates recommends

How to Sleep - the environment: Pilates says the room should be cool, quiet, well ventilated, and dark. No new news there for those who have been seeking better sleep. He also says the mattress should be firm, bulky pillows should be avoided, and that one should use the lightest covering it takes to be warm. But, says Joseph Pilates, the most important element of better and deeper sleep is mental calm.
A troubled nervous system, Pilates says, can be alleviated with exercise. Regular exercise is frequently recommended by experts as a natural way of overcoming sleep problems, but what if you still can't sleep? Pilates has this advice: Get up and exercise
Now this is where it gets interesting: Joseph Pilates specifically suggests spinal rolling exercises for better and deeper sleep. The rolling and unrolling exercises, he says, massage the spine, relax the nerves, help cleanse the body, and restore natural flexibility of the spine.

Exercises for Better Sleep

Here are some easy Pilates rolling and unrolling exercises might try before bed or if you have trouble sleeping during the night:

• Wall Roll Down - one of the easiest and most practical to do in the bedroom.
• Roll Back
• Spine Stretch
• Pelvic Curl

Please keep in mind that Joseph Pilates tips do not necessarily follow guidelines from sleep doctors

Benefits of an Adjustable Bed

Benefits of an Adjustable Bed

For Back Pain

When you sleep on adjustable beds you will be able to do so in a position that more closely matches the contours of your body and this in turn will mean that you are able to keep your back flatter against the ground. This can help to prevent conditions such as sciatica – a condition where the sciatic nerve gets trapped near the base of the spine (this nerve controls the majority of signals heading between the brain and the limbs and is very painful when put under pressure). By supporting the base of the spine it is possible to keep the spine aligned and help to prevent trapped nerves and release those that are currently lodged. You may also find that while suffering from sciatica this can greatly help the associated pain.

At the same time by having some incline you can keep some of the pressure from your back that causes it to compress during the night. This is useful for preventing yourself from waking up and causing injury to yourself while the spine is more vulnerable. You'll also be able to support your head well using adjustable beds, and this will mean you don't need to pile up too many pillows which can cause neck ache and headache.

For Apnea and Snoring

If you snore then using an adjustable bed it is possible again to use the incline to help improve your health. This is because one of the major causes of snoring is that your windpipe closes over due to the weight of your neck and this then results in air making a snoring noise as it passes through. By propping yourself upright slightly with adjustable beds, it is possible to alter the direction of the gravity so that it does not obstruct your windpipe. From there you can then reduce the sound of snoring and improve the quality of your sleep.

This is particularly important for those who snore due to sleep apnea. Sleep apnea is a condition in which the individual wakes up intermittently throughout the night due to their stopping breathing. This not only can severely damage the quality of sleep, but can of course also be dangerous if they stop breathing for too long. Altering your position won't help all forms of sleep apnea, but can have a positive effect on some types of obstructive apnea.

For Digestion

Being slightly upright is also highly beneficial for your digestion as it helps your body to process food during the night. It is not advisable to go to sleep on too full a stomach at any point, but if you have eaten within the last few hours then addressing your position can be helpful and by using adjustable beds you can position yourself at the recommended 6 inches and this will help to encourage healthy digestion.

For Swelling

If ever you sprain or pull a limb, break it, or otherwise hurt yourself, then you will be told to elevate it in order to prevent the pain. Often you will use a pillow or cushion to attempt this, however you are likely to find in doing so that you move off during the night. On the other hand then, by using adjustable beds you can give yourself a better elevation and thereby help reduce swelling.

Those who have jobs working on their feet can particularly benefit from this if they often come home and find their lower legs and feet swollen. By elevating their legs slightly it's possible to not only feel much better, but also to help combat problems such as varicose veins which form when the blood pools in the lower limbs.

Sleep and How important it is for our well being.

How to Sleep Well as You Age

Tips for Overcoming Insomnia and Sleeping Better Over 50

As we age we often experience normal changes in our sleeping patterns. We may become sleepy earlier, wake up earlier, or enjoy less deep sleep. Although these changes are a normal part of aging, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to our physical and emotional health over the age of 50 as it was when we were younger. These tips can help you overcome age-related sleep problems and get a good night’s rest.

THE IMPORTANCE OF SLEEP FOR OLDER ADULTS 

No matter what your age, sleeping well is essential to your physical health and emotional well-being. For older adults, a good night’s sleep is especially important because it helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease.

Many physicians consider sleep to be a barometer of a person’s health, like taking his or her temperature. Older adults who don’t sleep well are more likely to suffer from depression, attention and memory problems, and excessive daytime sleepiness. They are likely to suffer more nighttime falls, have increased sensitivity to pain, and use more prescription or over-the-counter sleep aids. Insufficient sleep can also lead to many serious health problems in older adults, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women.

How many hours of sleep do older adults need?

While sleep requirements vary from person to person, most healthy adults tend to require between seven and a half to nine hours of sleep per night to function at their best.

However, how you feel following a night’s sleep is more important than the specific number of hours you spend asleep. Frequently waking up not feeling rested or feeling tired during the day are the best indications that you’re not getting enough sleep at night and may have a sleep problem that needs to be addressed.

Insomnia & Aging tip 1: Understand how sleep changes as you age

As you age your body produces lower levels of growth hormone, so you'll likely experience a decrease in slow wave or deep sleep. When this happens you produce less melatonin, meaning you'll often experience more fragmented sleep (more rapid sleep cycles) and wake up more often during the night. As your circadian rhythm (the internal clock that tells you when to sleep and when to wake up) changes, you may also find yourself wanting to go to sleep earlier in the evening and waking up earlier in the morning.

As you age, you may have to spend longer in bed at night to get the hours of sleep you need, or you may have to make up the shortfall by taking a nap during the day. In most cases, such sleep changes are normal and don't indicate a sleep problem.

Sleep problems not related to age

At any age, it’s common to experience occasional sleep problems. However, if you experience any of the following symptoms on a regular basis, you may be dealing with a sleep disorder:

• Have trouble falling asleep even though you feel tired
• Have trouble getting back to sleep when awakened
• Don’t feel refreshed after a night’s sleep
• Feel irritable or sleepy during the day
• Have difficulty staying awake when sitting still, watching television, or driving
• Have difficulty concentrating during the day
• Rely on sleeping pills or alcohol to fall asleep
• Have trouble controlling your emotions

Insomnia & Aging tip 2: Identify underlying problems

Many cases of insomnia are caused by underlying but very treatable causes. While emotional issues such as stress, anxiety, and depression can cause insomnia, the most common causes in adults over 50 are a poor sleep environment and poor sleep and daytime habits. Try to identify all possible causes of your insomnia so you can tailor treatment accordingly.

• Are you under a lot of stress?
• Are you depressed? Do you feel emotionally flat or hopeless?
• Do you struggle with chronic feelings of anxiety or worry?
• Have you recently gone through a traumatic experience?
• Are you taking any medications that might be affecting your sleep?
• Do you have any health problems that may be interfering with sleep?

Common causes of insomnia and sleep problems in older adults

The most common causes of insomnia and sleep problems in older adults include:

• Poor sleep habits and sleep environment. These include irregular sleep hours, consumption of alcohol before bedtime, and falling asleep with the TV on.
• Pain or medical illness. Pain can keep you from sleeping well. In addition, many health conditions such as a frequent need to urinate, arthritis, asthma, diabetes, osteoporosis, nighttime heartburn, menopause, and Alzheimer's can interfere with sleep.
• Medications. Older adults tend to take more medications than younger people and the combinations of drugs, as well as their side-effects, can impair sleep.
• Lack of exercise. If you are too sedentary, you may never feel sleepy or feel sleepy all of the time. Regular aerobic exercise during the day, at least three hours before bedtime, can promote good sleep.
• Psychological stress or psychological disorders. Significant life changes like the death of a loved one or moving from a family home can cause stress. Anxiety or sadness can also keep you awake, which can, in turn, cause more anxiety or depression.
• Sleep disorders. Restless Legs Syndrome (RLS) and sleep-disordered breathing—such as snoring and sleep apnea—occur more frequently in older adults.
• Learned response. People with a legitimate cause for having trouble sleeping—after suffering a loss, for example—may lie in bed and try to force themselves to sleep. Eventually their bodies learn not to sleep. Even after your original reason for sleep disruption has passed, the learned response can remain.

Insomnia & Aging tip 3: Improve sleep habits

Poor sleep habits, including a poor sleep environment and poor daytime habits, can be the main causes of sleep problems and low-quality sleep. In many cases, older adults develop these poor sleep habits over a lifetime but find they create more and more problems as they age. Fortunately, these habits are easy to improve.

Improve daytime habits for better sleep

• Be engaged. Social activities, family, and work can keep your activity level up and prepare your body for a good night’s sleep. If you’re retired, try volunteering, joining a seniors’ group, or taking an adult education class.
• Improve your mood. A more positive mood and outlook can reduce sleep problems. Find someone you can talk to, preferably face-to-face, about your problems and worries.
• Exercise regularly. Exercise releases endorphins that can boost your mood and reduce stress, depression, and anxiety.
• Expose yourself to sunlight. Bright sunlight helps regulate melatonin and your sleep-wake cycles. Try to get at least two hours of sunlight a day. Keep curtains and shades open during the day, move your favorite chair to a sunny spot, or consider using a light therapy box to simulate daylight.
• Limit caffeine, alcohol, and nicotine. All are stimulants and interfere with the quality of your sleep.

Encourage better sleep at night

• Naturally boost your melatonin levels. Artificial lights at night can suppress your body’s production of melatonin, the hormone that makes you sleepy. Use low-wattage bulbs where safe to do so, and turn off the TV and computer at least one hour before bed.  
• Don’t read from a backlit device at night (such as an iPad). If you use a portable electronic device to read, use an eReader that is not backlit, i.e. one that requires an additional light source such as a soft bedside lamp.
• Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Noise, light, and heat can cause sleep problems. Try using a sleep mask to help block out light.
• Use your bedroom only for sleep and sex. By not working, watching TV, or using your computer in bed, you’ll come to associate the bedroom with sleep and sex, so when you get into bed your brain and body get a strong signal that it’s time to nod off or be romantic.
• Move bedroom clocks out of view. Anxiously watching the minutes tick by when you can’t sleep is a surefire recipe for insomnia. Light emitted from a clock, telephone or other device can also disrupt your sleep.

Keep a regular bedtime routine for better sleep

• Maintain a consistent sleep schedule. Go to bed and wake up at the same times every day, even on weekends.
• Block out snoring. If snoring is keeping you up, try earplugs, a white-noise machine, or separate bedrooms.
• Go to bed earlier. Adjust your bedtime to match when you feel like going to bed, even if that’s earlier than it used to be.
• Develop bedtime rituals. A soothing ritual, like taking a bath or playing music will help you wind down. Relaxation and stress management techniques, such as deep breathing and progressive muscle relaxation, take some practice but their benefits can be substantial. 
• Limit your use of sleeping aids and sleeping pills. Many sleep aids have side effects and are not meant for long-term use. Sleeping pills don’t address the causes of insomnia and can even make insomnia worse in the long run. Therefore, it’s best to limit sleeping pills to situations where your health or safety is threatened.
• Combine sex and sleep. Sex and physical intimacy, such as hugging and massage, can lead to restful sleep.

Can napping help with sleep problems?

People are biologically programmed to sleep not only for a long period in the middle of the night but also for a short period in the middle of the day. So, if you don’t feel fully alert during the day, a nap may be just what you need. For many people, taking a brief nap can provide the needed energy to perform fully for the rest of the day. Experiment with napping to see if it helps you.

Some tips for good napping:

• Short – Naps as short as five minutes can improve alertness and certain memory processes. Most people benefit from limiting naps to 15-45 minutes. You may feel groggy and unable to concentrate after a longer nap.
• Early – Nap early in the afternoon. Napping too late in the day may disrupt your nighttime sleep.
• Comfortable – Try to nap in a comfortable environment preferably with limited light and noise.

Insomnia & Aging tip 4: Use diet and exercise to improve sleep

Bedtime Diet Tips to Improve Sleep
Limit caffeine late in the day	Avoid caffeine (from coffee, tea, soft drinks and chocolate) late in the day.
Avoid alcohol before bedtime	Don’t use alcohol as a sleeping aid. It might seem to make you sleepy, but will actually disrupt your sleep.
Satisfy your hunger prior to bed	Have a light snack such as crackers, cereal and milk, yogurt, or warm milk.
Avoid big meals or spicy foods just before bedtime	Large or spicy meals may lead to indigestion or discomfort. Try to eat a modest-size dinner at least three hours before bedtime.
Minimize liquid intake before sleep	Limit what you drink within the hour and a half before bedtime.

The importance of regular exercise in overcoming sleep problems

Exercise releases chemicals in your body that promote more restful sleep. There are four main types of exercise:

• Aerobic activities, such as walking, swimming, or riding a bike, increase your heart rate and breathing to improve the health of your heart and circulatory system.
• Strength exercises build muscle tissue and reduce age-related muscle loss.
• Stretching exercises keep your body limber and flexible, allowing a greater range of motion as you age.
• Balance exercises build leg muscles to reduce the chances of a fall.

While adults need some of each type of exercise, studies have shown that participating in moderate aerobic activity can have the greatest impact on improving sleep
.

Please read, very interesting article in Irish Times


http://www.irishtimhttp://www.irishtimes.com/life-and-style/health-family/being-tired-doesn-t-have-to-be-part-of-the-ageing-process-1.1703142

10 Unconventional (But Great) Sleeping Tips You’ve Probably Never Heard

1. Strategize Your Day Plan

Plan your day as closely as you can so that you follow the same pattern and routine each day. Although this may sound boring, as it lacks spontaneity, when it comes to improving your sleep, your body thrives on daily rhythms and schedules. Wake up and go to sleep at the same time and try to have your meals at the same time as well. This will allow your body, hormones and other brain chemicals to function optimally, and this will allow your body to produce the hormones needed to fall and stay asleep.

2. Move Your Body Daily

Exercise has numerous benefits, and research finds new benefits every day. Regular exercise improves heart health and blood pressure, builds bone and muscle, helps combat stress and muscle tension, improves mood, and improves sleep. Exercise helps you sleep sounder and longer and feel more awake during the day.

When engaging in physical activity, it’s important that you choose activities that resonate with you and bring you happiness while participating. If you love dancing, try a Zumba class, if you like being outside, try running, cycling or skating. An additional benefit to exercising outside is exposure to sunshine. Twenty minutes per day of sunshine helps produce vitamin D, an important vitamin to your overall health and hormonal system. Also consider the time of day you are engaging in physical activity. Earlier in the day is better when it comes to sleep. Exercise excites the body and creates new energy, when you do this too close to bed time it could interfere with sleep.

3. Sleep Naked

The body naturally cools down as it produces melatonin and prepares the body for rest. Among other things, this process requires the body temperature to drop. When you sleep with heavy pajamas and blankets, the body has a difficult time lowering your temperature and this will wake you up. Try sleeping naked in good quality, comfortable sheets, and keep the temperature down in your bedroom.

4. Understand You Have a Circadian Rhythm

The body’s system and functions are based on rhythms. Humans have a circadian rhythm and a circannual rhythm. These rhythms control many things. The circadian rhythm—our daily time clock—is particularly important when it comes to sleep. Hormones provide signals to the body all day and all night long that control sleep and eating patterns. For this rhythm to function optimally, there are environmental components we can control to support this important process. When your sleep is compromised by work or stress, for example, you will lose this rhythm and re-establishing it can be difficult.

5. Turn Off Your Screens

Your circadian rhythm is strongly signaled by light. The bright light of the morning produces certain hormones and signals and the darkness of the evening and night produce others. The access to 24-hour lighting has largely influenced our exposure to light and therefore our daily rhythms. The one key thing you can do is limit your exposure to light in the evening, particularly the light emitted by TVs and computers. The light produced by these devices significantly interferes with the production of melatonin, the sleep hormone produced in the pituitary gland that signals sleep to the body. It’s crucial that the amount of light the body is exposed to decreases slowly over the course of the evening. Ideally, you would turn off all screens one to two hours before you’d like to sleep.

6. Do Something Relaxing

Avoid activity that is too stimulating in the evening. The brain is wired to respond to your physical and emotional needs at any time of day. When you engage in stimulating activity such as a dramatic TV program, a heated discussion with a family member, or work-related emailing, your brain’s awareness is heightened and bringing yourself down from that will take time. Avoid that by winding down. Have a cut-off time, perhaps one to two hours before bed, in which you will not engage in anything too stimulating. Make this a daily practice and tell the people you live with that it’s a goal you have. Try something relaxing like reading a book, meditation or gentle stretching.

7. Have Sex

After a day of work, commuting and children, the last thing many people want to consider is sex. But there are many health benefits to having sex, including better sleep. Weekday sex can be a simple quickie if time and energy are concerns, and that too will provide benefit. You’ll fall asleep faster after orgasm and there’s good reason for that. The hormone prolactin is released after orgasm. Prolactin is responsible for feelings of relaxation and sleepiness. As well, following orgasm, the body produces oxytocin, the feel-good hormone that reduces stress and helps us bond with others, so the benefit extends to your relationship and your overall health.

8. Watch Your Food Intake

The body is sensitive to all of the things you do to it, expect of it and feel throughout the day. Food digestion is a key function of the body that influences many things, including sleep. Keep your consumption of caffeinated beverages, including coffee, to a minimum and consume them before 3 p.m. if possible. Caffeine is very stimulating and interferes with the hormones required to relax the body and produce sleep.

Also, consider the type of food you’re eating. Having simple carbs in the evening has a relaxing effect on many people and helps with relaxation and sleep. Keep in mind how close you’re eating to bedtime. Ideally, you should stop eating three hours before bed. Digestion requires a lot of energy and time. If the body is busy digesting your last meal, you will have problems falling and staying asleep. Give your body the break it needs during the night to heal and repair you by allowing it to be free of the job of digesting food.

9. Drink Calming Tea After A Warm Bath

Magnesium is a mineral responsible for many functions in the body. One of its most important functions is calming muscles. By adding magnesium to a warm bath with some essential oil, you will be able to relax and drift into a deep sleep. Having a cup of herbal tea in the evening is calming and when done regularly (like turning off screens, taking a bath or reading a book), functions as an important signal to the brain and body that time for rest is near, allowing the required systems to begin their work. Chamomile tea has long been thought to be a helpful sleep aid. There are many companies producing blends that help relax the body and aid with sleep.

10. Keep Your Room Dark

Even the smallest amount of light hitting the eyelid (some research says the size of a pinhole will do it) can interfere with the production of melatonin, which would result in poor quality sleep or lack of sleep. Keeping your room both dark and cool have been shown to be imperative in regulating sleep. Invest in blackout curtains to ensure that your room is dark all night. Turn off and block the light from all electronic appliances, such as clock radios and cell phones. Better yet, remove them from your bedroom if possible. If blocking out the light is problematic, purchase a soft eye-mask that you can wear comfortably throughout the night.

Sleep Awareness 

Did you know over 60% of adults have trouble sleeping a few nights a week or more? Our busy days can be so intense and thought-provoking that they can lead to sleepless nights. But being productive during the day is dependent on a good night’s rest. Besides feeling exhausted, there are other effects of not getting enough sleep:

• Decreased Performance and Alertness – Sleep deprivation reduces your alertness and leads to poor performance. Reducing your sleep by as little as 1½ hours for a single night could result in a reduction of daytime alertness by as much as 32%.

• Memory and Cognitive Impairment – Decreased alertness and excessive daytime sleepiness hinder your memory function along with your ability to think and process information.

On the other hand, getting a great night’s rest has major benefits:

• Learning and Memory – Sleep encourages your brain to commit new information to memory.

• Metabolism and Weight – Irregular sleep may cause weight gain, by affecting the way our bodies handle carbohydrates and altering hormone levels related to appetite.

• Mood – Sleep loss has been known to result in more than just an inability to concentrate. It also leads to impatience and mood swings.

• Heart Health – Several serious sleep disorders are associated with hypertension, higher stress levels and irregular heartbeat.

• Immune Health – Lack of sleep weakens your body’s immune function.

• Safety – The tendency to fall asleep during the daytime can have consequences such as traffic accidents

Stop tossing and turning in a flat bed to get more comfortable. Adjustable beds adversely compensate to you, every vertical adjustment designed to take your comfort to new heights.

Adjust your life, get the info you need and find the right adjustable bed for you!
We are an Irish Company and supply beds with all the functions of a clinical hospital bed but look like a regular bed.  Please come and see
us in our showroom in Sandyford 

Sleep

Care to Comfort

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Your nightly rest can be divided into three phases: relaxing, falling asleep and sleeping.

Relaxing
It is conducive to sleep to let your mind come to rest before going to sleep. An adjustable bed offers you the option to spend another half an hour in a comfortable position, reading (choose a reading lamp that lights only the pages), watching TV or talking without having to struggle with propped-up pillows and other primitive devices. An adjustable base should not only raise the upper body, but also the legs, ideally with a bend where the knees are. If the part of the base under the legs cannot be raised, you will slide slowly but surely downwards.

Falling asleep
It is difficult to determine the transition between being awake and sleeping. It is more of a gradual process than an abrupt switch. Our body temperature falls and the memory function changes. We slowly become less aware of our surroundings. In order to lower the body temperature, the body releases water vapour in the form of perspiration. That water vapour evaporates on the skin, drawing heat from the body.

Sleeping
Sleep is a state of physical rest and a low level of consciousness. In general, sleep is assumed to have a restorative function for the mind and body.

Suffering with Back Pain.. a must read

Adjustable Beds and Back Pain 

Beds with horizontal flexible wooden or plastic slats, which can also be adjusted in different ways to raise the head, back or feet, have proven to offer the most appropriate kind of support to the spine.

When buying a bed and mattress, it is important to consider not just aesthetics or comfort, but also health issues. This is true not only when we are ill, but also when we are enjoying perfect health.

The elasticity of the slat base under the mattress plays a very important role in the distribution of pressure points, which are related to the deformation of the spine.

As it is well know, the inter vertebral disk with its cartilaginous mass and fibrous rings is particularly sensitive to poor positioning caused by unbalanced pressures such as leaning more to one side than the other or weighing more on one side than the other. This imbalance causes nutritional disorders and dehydration of the disk tissue.

Something as simple as sitting down for long periods of time, day after day, contributes to the formation of a herniated disk. This can cause severe back or neck pain and discomfort. Therefore, a physiological position that relieves pressure on the spine is especially important at night. Both very hard and very soft bed bases have negative effects, in fact contributing to the deformation of the spine.

This is why waterbeds and inflexible inner spring mattresses are not, in most cases, appropriate for the spine. This is especially useful for patients suffering from certain kinds of illnesses, back pain among them.
Inclining (raising) the upper body is of therapeutic importance for certain cardiac conditions, while patients with chronic venous insufficiency benefit most from raising the lower extremities.

In addition to the bed support (slat base), the mattress plays a very important role. It should be neither very hard nor very soft.

Adjustable Beds And Your Health

The stress a back has to endure

Numerous factors can cause back pain, including poor posture, lifting an unbalanced load, sitting for many hours, insufficient movement, and excessive body weight. The consequence is damage to the shock-absorbing disks that cushion the vertebrae. In order for disks to regenerate by replenishing the liquid that fills them, the spine must be in a horizontal position with the appropriate support.

The anatomically correct position

The spine and muscle structure of the back can truly rest only in an appropriate sleep position with proper support. Our adjustable beds offers healthy beds, which consist of flexible slatted bed bases and their corresponding mattresses that offer the necessary, healthy support. For additional comfort we have adjustable slat bases.

This support, which must follow the spine's natural "S" shape, is the most important factor in maintaining spinal health and improving back problems.

Snoring

SNORING.
If you, or your loved ones, are bothered by snoring, the answer may be as simple as the bed you sleep on. Studies have shown that sleeping on an adjustable bed can help reduce snoring. According to the studies, sleeping at an elevated angle can help to open up the airways, which often results in the reduction of snoring. 

It’s important to note that extreme snoring may indicate a serious medical condition called Sleep Apnea. Anyone with this type of snoring problem should be under the care of a physician. But for most of us, with just the typical snoring issues, sleeping in an upright position can make a big difference. 

The only way to maintain a sleeping position at the proper angle is with an adjustable bed. There are, of course, many other benefits to adjustable beds. Health issues such as back and neck pain, fibromyalgia, acid reflux, and many others have been shown to benefit from sleeping on an adjustable bed. 

With all the benefits of sleeping on an adjustable bed, the obvious question is why doesn’t everyone do it? While more and more people are making the switch; for many of us, moving away from what we have always known can be difficult. We may understand that there is a better choice, but changing from what is familiar can make us uncomfortable. 

When it comes to our bodies though, the benefits of making the switch are well worth it. People who sleep on adjustable beds 
can’t believe the difference both in comfort and in the rejuvenating quality of the sleep. 

And you just might find that it helps your snoring as well.