5 Ways To Help You Fall Asleep Faster

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5 Ways To Help You Fall Asleep Faster

1. Keep your room clutter-free

    We all know this can be hard sometimes, but studies have shown that keeping your room organized and clean can help you sleep soundly at night.  Having a messy room can add to the clutter that is already in your head from thoughts during the day. Whether it is that pile of clothes sitting on the floor or having an unmade bed, research shows that having less mess in your sleeping area helps rest and quiet your brain at night.  So next time you go to toss your jacket on the floor or get out of bed without fully making it- think again!

 

2. Make your bed in the morning-seriously!

    One of the HARDEST tasks in the morning is to make your bed- trust us, we know.  Especially in the winter months, its just so tempting to curl back up in the bundle of warmth and fall soundly back to sleep.  However, making your bed each morning will significantly contribute to a sounder sleep during the night hours.  Making your bed doesn’t only keep your room more organized, but it makes you look forward to rolling down those covers and climbing into bed at night even more!

 

3. Charge your phone in an area that is away from your bed/nightstand

    Stop charging your phone next to your bed.  Why? Because it’s just so tempting to look at it at night! Whether it is scrolling through social media or watching a favorite TV show from the Netflix app, its gotten harder and harder to put down our phones.  When the evening hours approach, let your phone charge in a place such as the kitchen, or even the bathroom.  This way, the temptation is completely eliminated and your brain can get the rest it needs!

 

4. Keep a checklist of things you need to do during the day, and cross them off when you complete them

    Knowing that your work is done (or is in the process of being done) will help your mind rest easy at night! Physically crossing off items on your “to-do” list is mentally more satisfying to our minds and won’t have your brain wandering in circles thinking about the next day. 

 

5. Nix the naps

    Naps are our go-to solution when we are drowsy and have some free time during the day.  Although this is a short-term fix, it can turn into a long-term, permeant problem.  Nixing the naps during the day is SO much better for our sleep at night because our natural circadian rhythm isn’t interrupted.   

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Insomnia-What Is It?

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Insomnia-What Is It?

     Having trouble sleeping soundly at night? Do you constantly toss and turn to the point you spend countless hours staring up at the ceiling? You’re not alone, and you may have what is commonly known as “insomnia.”

     Insomnia, also known as “habitual sleeplessness” or “the inability to sleep,” is one of the most common sleep disorders in the United States.  According to The American Academy of Sleep Medicine, there are two types of insomnia: acute insomnia and chronic insomnia.  Acute insomnia is classified as short-term sleep deprivation or a brief episode of difficulty with sleeping, where chronic insomnia is a lasting, long-term pattern of loosing nightly rest.

     The American Sleep Association states that more than 30% of the adult population suffers from insomnia, which means that one in three people suffer from this condition sometime during their lifetime. Knowing that you’re not alone may take a little weight off of your shoulders, but that doesn’t change the fact that there are some serious health concerns that occur with this condition. Common symptoms of insomnia include:

-irritability

-sleepiness during the day

-fatigue

-low energy and/or motivation

-concentration and/or memory problems

     So what can be done to help reduce the symptoms of this condition? For starters, eating well during the day can really make a huge difference. Be sure to avoid caffeine during the evening hours and to fill your diet with natural foods during the day to fuel your body.  Setting a regular sleep schedule at night can also help regulate your body and mind to stick to a sleep pattern.  Most importantly, be sure to have a mattress that fits your body’s needs.  Sometimes, all it takes is the right mattress to turn a sleepless night into a well rested day-and maybe to even cure your case of insomnia! 

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How Much Sleep Do We Need Per Night? (A Breakdown By Age Groups)

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How Much Sleep Do We Need Per Night? (A Breakdown By Age Groups)

     Sleeping is a basic, natural need that is essential in order for humans to survive and function properly- but the question is, how much sleep do we really need? With the hustle and bustle of the modern-day working class, getting a good night’s rest has quickly become a thing of the past.  With people constantly on the go and working from home late at night, employees are falling behind and lacking the necessary nightly sleep they need.

-According to the National Sleep Foundation, newborn babies (0-3 months) have the lowest sleep requirement, ranging from 14-17 hours nightly.

 -Following close behind is the infant category (ages 4-11 months) that require 12-15 hours of sleep. 

-Toddlers ages 1-2 years demand 11-14 hours of sleep per night, and toddlers (ages 3-5) have a sleep range of 10-13 hours per night. 

-Children who are in the 6-13 age range require at least 9-11 hours per night, and teenagers from ages 14-17 years fall in the 8-10 hours of sleep range. 

-The largest age category of 18-64 years requires anywhere from 7-9 hours of sleep, while those adults over 65+ require 7-8 hours of sleep. 

     So what do all of these statistics mean? The main takeaway from this is to make sure sleep is a top priority in your daily schedule! Don’t push off something that is so beneficial to your health, because there could be some serious consequences that follow.  Remember, getting the right amount of sleep at night will help you have an even better day in the morning! 

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Can’t Sleep at Night? 5 Tips and Tricks for a Fulfilled Nights Rest

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Can’t Sleep at Night? 5 Tips and Tricks for a Fulfilled Nights Rest

If you’re like most people, you need a good nights rest to fully function the next day. With hectic life schedules, you shouldn’t have to stress over how much sleep you’re going to get-or, not get, per night.  Healthy sleeping habits can make a HUGE difference in your lifestyle and can change a drowsy, sleepy morning into a productive and accomplished afternoon! Here are some quick tips and tricks to ensure you’re practicing good sleep hygiene and will ensure you are improving the quality of your waking life. 

Tip Number 1: Exercise Exercise Exercise

     When most people see this word, the first feelings that come to mind is dread and misery.  Exercise isn’t an activity that is always fun and pleasurable, however, doing this on a regular basis could dramatically improve your nighttime slumber.  A good workout can help you get great shuteye! It has been clinically proven that daily aerobic exercise can help you fall asleep faster and for a longer period of time.  Activities such as walking, jogging, cycling and swimming are all great for setting your body up to have a rested night.  According to the American Academy of Sleep Medicine, experts say that in order to get a good night’s rest, one should work out five to six hours BEFORE going to bed.  Doing this gives your body enough time to recover and cool down from the workout, while at the same time, leaves a large enough window for you to release pent up stress from the day.   

Tip Number 2: Diet is Key

     We all love indulging in those foods we know we shouldn’t eat, especially as a nighttime treat before bed.  Turns out, eating foods before you lay down has some serious effects on the amount of sleep you’ll get that night.  In order to sleep soundly with no surprise wake-ups, heavy meals should be avoided in the evening hours-specifically two to three hours before laying down.  Foods that are high in fat and carbs are slower to digest therefore causing one to feel bloated and extremely full in the morning. Chowing down before bed can cause some serious health problems, such as heartburn, weight gain, bloated feeling, and insomnia in some cases.  Cutting your eating habits off around 7PM is a great trick on how to avoid late night cravings and ultimately help improve your sleep schedule!

Tip Number 3: Keep it Cool

    Not everyone enjoys sleeping in an air-conditioned room.  Some people prefer a hot setting, some people prefer a cold setting.  However, research has shown that if your body is cooled at night-falling anywhere from 62 to 72 degrees-you will not wake up as often.  According to the American Academy of Sleep Medicine, our body temperatures naturally rise and fall. Our bodies are at its hottest temperatures during the day and are at their coolest temperatures during the night. When we doze off to rest, our body is naturally cooling itself down.  When we keep our thermostats at cooler temperatures, we help our bodies reach its natural cooling temperatures at a faster rate.  This process of speeding up nighttime cooling temperatures will encourage a deeper sleep that lasts throughout the night. 

Tip Number 4: Turn off the Power at the Right Hour

    In this day in age, it is SO hard to not check Facebook or Instagram every thirty minutes- or more.  But if we want to ensure a good night’s rest that is interruption free, the technology devices need to be cut.  Using your phones and computers during the day is fine, but scrolling on the internet while lying in bed is harmful to your mental health.  The research is simple- using your phone during the hours before sleep makes it tougher to fall and stay asleep. Health problems associated with nighttime technology use includes headaches, eye strain, anxiety, and sleep disorders such as night terrors and sleepwalking. 

Tip Number 5: Mattress Matters

      For those of you who are still sleeping on a lumpy mattress with decade old coiled springs, think again.  Your mattress is the most important element that should be taken into consideration when working to improve your sleep habits.  A solid providing mattress that fits you’re your body’s needs is the backbone to a good night’s rest and is what builds the foundation to your sleep success.  Here at Bedcrafters By Michelle, we are passionate about helping you improve your sleep and educating you on how a quality mattress can make a huge difference in your life.  We use the natural materials that SHOULD be used to make mattresses. Our mattresses are not mass produced and are custom designed using computer technology to fit your sleep type.  Since sleep is such an important study to doctors and experts, your mattress provider should have vast knowledge and connections to the medical field.  Working with local neurologists, chiropractors, sleep clinics, and orthopedic surgeons, Bedcrafters By Michelle works to make sure our mattresses are made with the highest quality material so you can get the best sleep possible. A mattress is an investment that should be stable and sustainable with custom-made comfort.  Don’t shop around for just any old mattress that appears bearable from the outside- because in reality, a poor mattress purchase could be a mistake that you later regret.  Shop with Bedcrafters By Michelle and we’ll help you find the perfect mattress!

 

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Back Pain and Your Mattress

Sleeping on the wrong mattress can cause or worsen lower back pain. Lack of support from a mattress reinforces poor sleeping posture, strains muscles and does not help keep the spine in alignment, all of which contribute to low back pain.

At BedCrafters  by Michelle, we have made it our priority to work with chiropractors, neurologists, sleep disorder centers and physical rehabilitation centers to learn what makes a perfect mattress for different types of medical conditions.  Sleep comfort is sacrificed if a mattress does not match one's individual preferences. A mattress that provides both comfort and back support helps reduce low back pain, allowing the structures in the spine to really rest and rejuvenate during the night.

With the vast variety of mattresses on the market, choosing the right mattress can be difficult. The following practical guidelines are designed to help patients with low back pain choose the best mattress for both back support and sleep comfort.

Personal preference should ultimately determine what mattress is best.
There is no single mattress style or type that works for all people with low back pain. Any mattress that helps someone sleep without pain and stiffness is the best mattress for that individual. Patients with low back pain should choose the mattress that meets their standards for comfort and support and allows them to get a good night’s sleep.

Understand and inquire about the physical components of the mattress.
The coils or inner springs of a mattress provide the support. Different mattresses vary in their number and arrangement of coils. Padding on top of the mattress comes in many different thicknesses. Mattress depths typically range anywhere from 7 to 18 inches deep. Choosing the number of coils, the type of padding and mattress depth should be determined by individual preferences as well as the proper spinal alignment.

Find a mattress with back support.
A good mattress should provide support for the natural curves and alignment of the spine. The right amount of back support also helps the patient avoid muscle soreness in the morning. While there is not a lot of clinical data about mattresses, one study found that medium-firm mattresses usually provide more back pain relief than firm mattresses.  A mattress does not always have to be firm to give proper support.

Achieve a balance between back support and comfort.
Overall comfort while sleeping on the mattress is equally important as sufficient back support. Sleeping on a mattress that is too firm can cause aches and pains on pressure points, that numb tingling feeling. A medium-firm mattress may be more comfortable because it allows the shoulder and hips to sink in slightly. Patients who want a firmer mattress for back support can get one with thicker padding for greater comfort.  Stomach sleepers should never go for the pillowtop mattresses.

Know when it’s time to get a new mattress.
If an old mattress sags visibly in the middle or is no longer comfortable, it is probably time to purchase a new one. Putting boards under a sagging mattress to keep it from sagging in the middle is only a short-term fix for the sagging; a new mattress is still needed.  Industry recommends every 7 to 10 years due to body changes with age.

http://www.spine-health.com/conditions/lower-back-pain/lower-back-pain-symptoms-diagnosis-and-treatment

http://www.spine-health.com/wellness/exercise/stretching-back-pain-relief

How much should you spend on your mattress?

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How much should you spend on your mattress?

Mattresses can be very expensive. A good quality mattress should cost you at least  $1000 or more. And if you consider that the average mattress has a ten to fifteen-year lifespan, spending a $1,000 or more doesn't seem like that much. When they say you get what you pay for, it is especially true when it comes to a buying a mattress. So before making the big purchase, we recommend a few steps.

1. Shop around. Visit many furniture and mattress stores and make sure that you know exactly what you are getting. Remember there is no other piece of furniture in your house that you will spend more time on.  Don't be afraid to lay down on the mattress since there is no other way to know if it is the one for you. And if you are not sure, leave and go back another day and lay on it again. Since you are paying so much for your mattress, it is important to know what type of warranty comes with it.

2. Check the warranty. For most mattresses, there is at least a five-year warranty, but some come with 10 and EVEN 15. Is the warranty pro-rated or non-pro-rated?  The warranty covers issues that have to do with the structure and make of the mattress. If the mattress has any problems as you use it, such as sinking or seams coming un-stitched, the warranty is valid. However, it is important that the mattress is returned with no obvious stains (health regulations). To protect yourself from this possibility, use a waterproof mattress cover. Since mattress companies vary with different warranties and return policies, make sure that you understand all of the details from your salesperson. If the warranty is long, then there is probably many stipulations.

3. Know what you want before you shop. What size bed do you need? Are you downsizing or upgrading to a king? What level of comfort are you looking for?. Most people have at least somewhat of an idea; however, if your current mattress is extremely old, then you may have to try out many different comfort levels.

4. Do your research. It's important to do your research. Become familiar with the different mattress brands. Search the Internet for consumer reports and read what real people have said about a particular brand of mattress. Find out how the mattresses are made. Are they made locally? Are they mass produced or hand made? Knowing these things will take many hours off of your search. And don't forget to ask friends and family members what type of mattress they have. A good recommendation can go along way.

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6 Reasons to Get Enough Sleep

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6 Reasons to Get Enough Sleep

The "Harvard Women’s Health Watch" suggests six reasons to get enough sleep.

1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later. 

2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.

4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

So think about it..is this you?

Sweet Dreams...Michelle @ BedCrafters by Michelle

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Hassle-free Mattress Buying

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Hassle-free Mattress Buying

Ever feel so overwhelmed by all the different mattress stores and all the new types of beds coming out? Why can't it just be a simple and painless process?

At BedCrafters by Michelle, we believe shopping for a new mattress should be fun, educational and comfortable. When you visit one of our mattress showrooms in Williamsburg, Richmond or Midlothian, our staff will take the time to listen to your needs and educate you on all the different types of mattresses available and demonstrate proper sleep and pillow placement. We will never rush you into purchasing because we understand you need to take your time to learn about all the new trends in mattress types and warranties and we encourage you to shop around. Our mattresses are all hand made, not mass made of quality materials, right here in the USA. And when you are ready to buy, we'll be there, ready to build you the perfect mattress to fit your personalized sleep comfort needs. We don't believe in sales commission, but we do believe in your guaranteed satisfaction. That is why we offer a 90 Day Comfort Promise. Take your mattress home and sleep on it for 90 days, in the privacy of your own home.  If within 90 days we need to make an adjustment, we will do it, often on the same day. That's our promise to you. So when you buy your mattress from BedCrafters by Michelle, you can rest easy you've made the right choice.

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