Mattress Firm’s Post

"...the negative consequences of sleep deprivation can accumulate over time. You should consider this if you repeatedly cut sleep short when glued to the coverage across the Olympic period." Got #Olympic fever but not sure how to manage the difference in time zones? SPRINT sleep experts Carissa Gardiner & Shona Halson have some tips for you. Something as simple as adding an extra hour or so to your normal sleep period in the week leading up to the games, you may lessen the acute symptoms you experience from sleep deprivation. Head to The Conversation Australia + NZ to read more! https://lnkd.in/gEC2fVcJ

3 Sleep Hacks Experts Say Don’t Work. Try These Instead. Despite their popularity, health experts say these 3 viral sleep hacks won't do much to help you get a better night's Zzzz. Here's what they suggest trying instead.

Are you tossing and turning at night, struggling to wake up refreshed? An irregular sleep schedule might be the culprit. Let's dive into this common sleep disruptor: What causes an irregular sleep schedule? • Shift work or frequently changing work hours • Jet lag from frequent travel across time zones • Inconsistent bedtime routines due to social commitments or binge-watching How does it affect our sleep? • Confuses our internal body clock, making it harder to fall asleep and wake up • Reduces sleep quality, leaving us feeling groggy and unfocused during the day • Can lead to long-term health issues like weakened immunity and mood disorders What can we do about it? • Set a consistent sleep and wake time, even on weekends • Create a relaxing bedtime routine to signal your body it's time to wind down • Limit exposure to blue light from screens at least an hour before bed • Avoid caffeine and heavy meals close to bedtime • If you must nap, keep it short (20-30 minutes) and early in the day Remember, your body craves consistency. Treat your sleep schedule like an important meeting – show up at the same time, every day. Your future self will thank you with better sleep and brighter mornings. What's your biggest challenge in maintaining a regular sleep schedule? --- Photo courtesy: Kampus Production, pexel[dot]com

Go to sleep. It really is one of the biggest factors in great health. Enough sleep for you will help your body resolve the day's challenges and hard work, if you're unwell or just have a lot to chew on. It's like carrying a full backpack while climbing a mountain. Going to sleep is like unloading that backpack so that it's an easier climb. You don't feel weighed down. You're unencumbered when you do need to pick up new things and much more nimble - especially emotionally and mentally - when you have to pivot due to rapid changes. A lot of corporate work stress, for example, can be handled better when you've slept enough. To put it in terms that anyone can understand (it helped me!): Every time you miss your full sleep cycle - it's like paying a fine - it's taking away a resource you need that you could use to spend on things that make you happy. These fines accumulate and ruin your mood, your outlook, your general wellbeing. And how does this all relate to massage? Your muscles stiffen, they freeze up or cramp, they store your stresses longer, you feel smaller (shrink), you don't have enough energy for the fun things, you loose sleep - and the cycle continues. Remedial Massage can help you revitalise all of that, and prevent things worsening - and depending on how long you pushed past certain aches & pains, how long you just tried to manage instead of seeking help, or outright ignored an issue (see my other posts), you can get back on the right track to feeling well and you'll stop saying things like: I can't I'm tired and/or I'm old

Do you know your chronotype? A chronotype is your natural preference for sleep, wake, and activity times, influenced by your very own ‘personal’ circadian rhythm. According to Dr. Michael Breus, there are 4 chronotypes. 1. Lions:  •  Early risers  •  Most productive in the morning •  Wake up at 5-6 AM, and sleep by 9-10 PM 2. Bears:  •  Follow the solar cycle. •  Wake up at 7 AM, and sleep by 11 PM.  •  Productive in the late morning. 3. Wolves:  •  Night owls.  •  Wake up at 9 AM or later.  •  Productive in the evening. 4. Dolphins:  •  Light sleepers with inconsistent schedules.  •  Productive in bursts throughout the day. As someone who wakes up 48263783 times a night and can’t rely on a consistent schedule for my focus, I would primarily categorise myself as a Dolphin. But how do you make the most of your chronotype?  Lions: - Morning Focus:  Do demanding tasks early. - Afternoon Relaxation:  Schedule less intensive activities. - Evening Wind-Down:  Create a calming bedtime routine.  Bears: - Mid-Morning Productivity:  Plan important work for mid-morning. - Afternoon Meetings:  Schedule collaborative tasks in the afternoon. - Evening Routine:  Relax before bed and avoid screens.  Wolves: - Late Start:  Begin work later where possible. - Evening Power:  Focus on high-priority tasks in the evening. - Night-Time Wind-Down:  Develop a bedtime routine.  Dolphins: - Flexible Schedule:  Allow for irregular sleep patterns. - Short Bursts:  Work in focused short bursts. - Healthy Sleep Habits:  Create a consistent sleep environment. Which chronotype do you relate to the most? Also look at the disco ball in our co-workspace🤩

Yes, twins can face sleep struggles, too! Here are a few strategies to help. 😊 👬 Sync Sleep: Coordinate twins' sleep schedules and bedtime routines to promote consistency and ease. 👬 Nap Separation: Since naps might be trickier to align, try separating for naps to prevent one twin from disturbing the other's rest. 👬 Crying Concerns: It's natural to worry about one twin waking the other with cries, but twins can learn to sleep through each other's noises. 👬 Individual Needs: Every baby is unique. If separation becomes necessary, prioritize moving the "better sleeper" for a smoother adjustment to a new sleeping arrangement. Getting sleep on track for your twins can be a gradual process, but with patience and these tips, you can help establish healthy sleep habits for your little ones! 💤 If you need help getting your little one's sleep on track, DM me today and let's talk about how I can help bring sleep back to your home! 😴

🌙 Did you know that sleep deprivation can have a profound impact on your overall health? Check out these insights from a recent article: - Short sleep, defined as anything less than seven hours per night for adults, can have negative health effects, even if it's only shaving off 30 minutes from the recommended range. - Between 29% and 43% of US adults reported short sleeping in 2020, meaning they were getting around sixish hours of sleep most nights. - Short sleeper syndrome is a phenomenon where a small group of adults can function well on fewer hours of sleep without feeling the negative effects. - Chronic short sleep can raise cortisol levels, affecting hormone balance and heart health, and has been linked to conditions like high blood pressure and diabetes risk. - Signs of short sleeping include daytime drowsiness, forgetfulness, and mood effects like irritability or anxiety. It's never too late to prioritize your sleep and find a middle ground that benefits your health. Consider reducing stress, incorporating meditation, and exercising during the day to improve your sleep quality. Let's make sleep a priority for a healthier, more energized you! 💤 #SleepHealth #PrioritizeRest #WellnessMatters https://lnkd.in/eemAUb9m

Screens Out, Sleep in: The Key to Restful Nights! Have you ever found yourself lying in bed, staring at your phone, and wondering why you just can’t seem to fall asleep? It turns out, the issue might not be with you, but with the screen you’re using. Screens—whether they’re on your phone, tablet, or computer—emit a type of light called blue light. This light is great for daytime use because it helps keep you alert and focused. However, it’s not so great when you’re trying to wind down for the night. Blue light affects the production of melatonin, which is a hormone that helps regulate your sleep-wake cycle. When you’re exposed to blue light, especially in the evening, it tricks your brain into thinking it’s still daytime. This confuses your internal clock and makes it harder for you to fall asleep at the right time.  #sleep #sleepapnea #insomnia #restlesslegsyndrome #obstructivesleepapnea #restlesslegs #circadianrhythm #rls #athomesleepstudy #sleepstudynearme #narcolepsytreatment #Mindfulness https://lnkd.in/gqa_UNw2

If you feel like your sleep isn’t what it used to be, you’re probably right. Even healthy #aging is associated with changes in sleep patterns like shorter sleep duration, less deep sleep and more frequent awakenings throughout the night. 😴 “The important thing to remember is if you’re getting older and you feel like your sleep is a problem, if it’s not really interfering with your ability to function, maybe that’s more the normal aging side,” psychologist and #sleep expert Michael Grandner told me for this AARP story. “But if it is actually becoming a real problem, don’t let your doctor just say, ‘Eh, this is just part of aging.’ There might be a solution for this.” 💡 Check the various ways sleep and various health conditions are linked, and what to do about it, here:

Are you ready to reset your sleep schedule as summer winds down? 🌅 Whether you’re getting back into the swing of work, prepping your family for school, or adjusting your own routine, transitioning to earlier wake-ups is key for a smooth start. But how do you make that shift without feeling groggy or out of sync? In my latest blog, I share step-by-step strategies for gradually adjusting your sleep routine. From leveraging morning light ☀️ to creating a calming bedtime ritual, these tips will help you ease into a more consistent schedule. I also include special advice for kids and teens, plus practical solutions for overcoming resistance during this transition. 🌙 Ready to embrace the change? Discover actionable tips to improve your sleep and set yourself up for success this season. Check out the full blog for more insights! https://buff.ly/3X6xWil #SleepHealth #HealthyHabits #BackToRoutine #SleepTips #Wellness #CBTi #SleepTherapy #BetterSleep