Last updated 4 years ago
How changing sleep positions may help minimize Sleep Apnea.
Sleep apnea can be a serious condition. You should always follow your doctor’s orders and discuss any changes you would like to try with him. Unfortunately many sleep apnea sufferers avoid using their CPAP machines because of the cumbersome masks they have to wear every night but if you have positional sleep apnea you may experience relief when laying on your side.
2/3 of Americans sleep on their side but if you are not one of them it can feel difficult to make the switch. If you sleep on your back try to start on your side every night. Be sure you have a pillow that is wide enough to support your neck without bending. Generally side sleepers like a pillow that is as wide as the space between their ear and the edge of their shoulder. If your still fall to your back sleeping ways in the middle of the night we can get more creative.
One excellent method is to sew a pocket with 3 tennis balls onto the back of a t-shirt you can wear to sleep. If you turn and lay on your back in the middle of the night your body will feel the discomfort of the tennis balls and eventually you will stop your old habit of laying on your back.
If sleeping on your side does not have an effect on your sleep apnea sometimes weight loss of as little as 20 lbs can help so don’t give up hope.
Last updated 4 years ago
Temperature control is a very important factor to consider when designing your ideal sleep environment. The right temperature can be the difference between waking up resfreshed and ready to face the day, or groggy and tired. If you are too hot or too cold, you will wake up multiple times during the night as you try to regulate your temperature, leading to poor, fragmented sleep. For example, many people report that they will frequently wake up to take off covers or pull on blankets. Reducing these occurances will result in healthier, more restful slumber.
During the REM sleep stage, when most dreaming occurs and the brain rests and restores itself, brain cells that regulate body temperature do not function at their maximum efficiency. Because of this process, your body naturally adjusts to the ambient temperature of your sleep enviornment. Sleep experts recommend an ideal temperature for your bedroom to be between 62 and 68 degrees to keep the body from waking up and disturbing REM sleep.
In addition to room temperature, a variety of factors contribute to an ideal thermo-neutral sleep climate. The type of sheets used on your mattress can promote a more thermo-regulated environment. Cotton sheets are the most recommended to provide an ideal sleep temperature. However, specialty sheets are also available which actively regulate body temperature through the use of phase-change materials. Untucking the sheets from the foot of the bed will also allow better airflow and cooling. Individuals who naturally sleep warm due to body chemistry are advised to wear lightweight pajamas to bed at night. It is advisable to have several options of sleep clothing including winter pajamas and summer pajamas. Silk pajamas are ideal for warm climates as silk is a natural cooling fabric. In colder climates, thick cotton is recommended over fleece which may get too warm during the night for most individuals. A variety of options will allow for adaptation depending on various climate changes.
Other factors effecting temperature are how close your partner sleeps to you and also family pets sleeping in your bed. If you are struggling to stay cool, you may want pets to sleep somewhere other than the bed, or at the very least, at the foot of the mattress. You may also consider having a tactful conversation with your partner about giving you some space during the night for ideal restorative sleep.
Research suggests people with trouble falling asleep due to temperature might benefit from taking a hot bath about 90 minutes before bedtime. When they get out of the bath, body temperature will drop rapidly, which might help them fall asleep faster.
It is important to examine the whole picture related to your sleep environment and temperature regulation is one more piece to the perfect-night-sleep puzzle. People often focus their attention on one variable in the process instead of considering all the factors that go into sleeping cool and comfortable.
Last updated 4 years ago
Although there are a lot of dynamic sleep surfaces out there, Tempur-Pedic offers a unique proprietary technology. Patrick highlights some of the features that make Tempur-Pedic truly unique.
Last updated 4 years ago
Part I – Physical Attributes
The physical attributes of your bedroom affect your ability to get a restorative night’s sleep. Factors such as color, bedding, furniture and lighting should all be taken into consideration when designing an ideal environment for better rest.
Let’s examine the color of your bedroom walls. Color has a large impact on sleep. Creating an environment which encourages tranquility and relaxation will result in better sleep patterns. Blue is associated with relaxation and serenity, so warm or light shades of blue are good choices for your bedroom. A light shade of green will soothe, calm and balance the emotions which make it another ideal bedroom color. When considering your bedroom color you should choose a shade you like but avoid bright, bold colors such as red and orange, which can work against creating a relaxing enviroment.
Bedding should be chosen in a similar color pallete which encourages relaxation such as muted greens and blues. Bold patterns or univiting materials will discourage relaxation when turning in for good night’s sleep. Many sleep experts recommend soft fabrics such as cotton or silk instead of rougher textures like lace or wool.
Furniture is also a factor when creating your ideal physical sleep enviorment. Clutter seems to be a reality in many inviduals’ bedrooms. Too much furniture can lead to a feeling of chaos which does not induce relaxtion. Similairly, unorganized paperwork and clothing thrown on the floor will generate feelings of dischord, which can adversly affect proper rest. Conversely, a neat, tidy bedroom enviorment will encourage a more peaceful night’s sleep. Remember to make your bed every morning as a part of your daily routine. Patterns such as this as well as turning down your sheets at bedtime will encourage positive and healty sleep patterns and a general feeling of order and well-being.
Lighting may be the most important and overlooked attribute in encouraging a proper sleep environment. Too much light sends a signal to the brain that it is time to wake up and start the day. Try using lower watt bulbs in your bedroom lamps or even soft white bulbs to create a peaceful environment. It is also recommend using sunblocking draperies to keep light from filtering through before you are ready to wake. You should also consider other sources of light in your room, such as those generated by electronics. Tvs, computers, cell phones, and clocks can all emit light, even when turned off.
Physical attributes are just some of the things to consider if you’re trying to get the best possible sleep. In our next segment, we’ll discuss the importance of temperature regulation and how to create a cool, comfortable haven for ideal sleep.