What are the CPAP Alternatives for Sleep Apnea?
Sleep apnea is a common problem that affects over 18 million people around the world. More often than not, sleep apnea isn’t recognized, diagnosed, or properly treated. But when sleep apnea is detected, the go-to treatment is often the use of Continuous Positive Airway Pressure (CPAP). This involves wearing a mask while you sleep, which supplies air continuously to keep the air passage unblocked and facilitate normal breathing. If you, or someone you know, suffer from sleep apnea, you must have used or have been recommended to try CPAP.
Although a very effective treatment in dealing with sleep apnea, it often takes a lot of effort to get used to the mask. It causes claustrophobia, nightmares, dry and irritated throat, and nasal problems. Many people never get used to it, and several studies have found that more than 86 percent of sleep apnea sufferers never get comfortable with CPAP machines.
While a good solution for sleep apnea, CPAP is definitely not the only treatment for the condition. With technological advances, several alternatives to CPAP have been invented. They are often minimally invasive and provide long term treatment for sleep apnea.
Here are six alternative options for CPAP non-compliant people:
Oral Appliances
Also called Oral Appliance Therapy, dental appliances form the safest and simplest alternative to CPAP. This appliance is customized to fit the mouth of the patient and is worn only during sleep. Dental mouthpieces work like orthodontics that keep the jaw in position and enable proper breathing. This appliance is made and fitted by a dentist, so the patient, the doctor, and the dentist should work in close consultation about the device.
Oral devices are portable, comfortable, and don’t have the side effects of a CPAP. They are also often cheaper than CPAP, and more convenient when traveling.
Laser Surgery
The piece of tissue hanging down the back of your throat is called the uvula, and most often, this tiny projection is the cause of obstructive sleep apnea. The condition can be treated by minimizing an enlarged or extended uvula with the help of laser surgery. While traditional removal of the uvula is complicated and results in a number of side effects, laser surgery takes less than 30 minutes and is generally less complicated. With the removal or minimizing of the uvula, symptoms of sleep apnea are controlled, and proper sleep is restored.
Laser Tonsil Ablation
When tonsils are the ones blocking the airway, reducing their size can often provide relief from sleep apnea and snoring. This is a minimally invasive procedure that uses a laser to reduce the size of the tonsils and unblock the airway. The process takes around thirty minutes and is generally performed under local anesthesia. Compared to other forms of surgical procedures to cure sleep apnea and related symptoms, laser tonsil ablation has little to no discomfort, requires no hospital stay, and does not need the tonsil to be removed. Laser tonsil ablation is a common alternative to CPAP to treat sleep apnea as well as other tonsil disorders.
Positional Therapy
If a patient suffers from positional sleep apnea, then positional therapy is an effective solution. People sleeping on their backs, also called the supine position, often suffer from sleep disorders because of the obstruction of the airway. Positional therapy involves wearing a device that keeps a person on their side while they are asleep. This solution works only for those who suffer from mild sleep apnea that is corrected when they sleep on their side. For more severe cases, this therapy may not be effective.
Acupuncture or Acupressure
In a recent study, acupuncture and acupressure were found to be more effective than CPAP. They provide relief by stimulating the muscles of the upper air passage. This is a holistic method that aims to relieve sleep apnea sufferers without medications, devices, or surgery. However, this is again a procedure that works best for mild sleep apnea. For more complex problems, a more potent treatment needs to be followed.
Radiofrequency Tongue Ablation
If sleep apnea and snoring are being caused by an abnormal positioning of the tongue, then radiofrequency tongue ablation is a procedure that could provide relief. This procedure often proves helpful for those with an enlarged tongue that gets in the way of airflow. This minimally invasive procedure involves shrinking and tightening the base of the tongue with the help of radiofrequency technology, and usually takes less than thirty minutes.
Sleep apnea, if left untreated, can lead to severe health problems, including cardiac issues and hypertension. While CPAP is still the most widely used treatment for sleep apnea, there are alternatives that are designed for people uncomfortable with the CPAP device. Even if CPAP isn’t for you, there are other options that can provide long-term relief from the problem.
Ben Trapskin
Looking for the Best Down Comforter? Read our Guide
How Did Down Comforters Become So Popular?
Down comforters have been used for centuries, with the earliest known use dating back to ancient China. However, they became more widely popular in the Western world during the mid-20th century.
One reason for their popularity is their warmth and insulation. Down is a natural insulator, providing warmth without adding weight or bulkiness. This makes down comforters a popular choice for those who want to stay warm in cold climates or during the winter months.
Additionally, down comforters are known for their softness and comfort. The down clusters used in the filling are naturally fluffy and lightweight, creating a plush and cozy sleeping experience.
Another factor that contributed to the popularity of down comforters is their durability. When properly cared for, down comforters can last for many years without losing their shape or warmth.
Finally, the rise of the modern bedding industry has made down comforters more widely available and affordable. With the advent of online shopping, it is now easier than ever to find and purchase high-quality down comforters from a variety of brands and retailers.
Overall, the warmth, comfort, durability, and accessibility of down comforters have all contributed to their popularity over the years.
The only time you get for yourself is when you are sleeping. This is when you are free from your worries, stress, anxieties, and not to mention, exhaustion from a long day of work. Since this is the only time for you to relax, how do you make the most of it? Well, a great idea is to have a down comforter to cuddle up with. No matter what time of the year it is, a down comforter is sure to give you a relaxing sleep and make sure that you are well rested for the next day.
What Makes A Down Comforter?
A down comforter is made of three things:
Construction: This refers to how the down comforter is made and sewn together. It is important to keep in mind that these comforters are filled with animal feathers. This may trigger allergies for some users. This is why different manufacturers have different ways to make these products. You may find that some comforters look fluffier and cozier, but they may not have been thoroughly sanitized – this is a major reason that allergic reaction may be triggered. On the other hand, you will find other comforters that look and feel cozy and luxurious, and are also hypoallergenic. It all comes down to how the manufacturer constructed the comforter.
Fill: This refers to the type of feathers and down that is used in the comforter. Needless to say, this is the most important component as it determines the comforter’s performance. There are two options when it comes to the fill that comforter manufacturers use – duck down or goose down. Comforters that have a goose down fill are more expensive than those with duck down. However, you should keep in mind that comforters with duck down provide an equal amount of insulation as goose down comforters. However, goose down and feather are larger and fluffier, so comforters with this fill are cozier and more luxurious and provide better performance.
Fabric: The texture, quality and feel of a comforter are determined by the fabric that it is made with. Down comforters are most commonly made with four fabrics:
- Damask: Outstanding quality that comes at a great price
- Cambric: Uses basic weaving to provide excellent value
- Batiste: Lightweight and provides high durability
- Sateen: Offers a soft feel with high sheen
- Choose the right design and size: Before you start checking out comforters, the first thing you should do is figure out the size of bedding you need. For instance, if yours is a queen-sized bed, your comforter should be a queen-sized one too. However, you could also treat yourself to a king-sized comforter to extra comfort and luxury. A larger comforter also gives you that extra length and width for coziness and warmth during the cooler months. Comforters come in different designs that you can choose from as well. For instance, you will find some comforters with box-stitch pockets that are placed for holding down and feather fillings firmly in place, while others are reversible and colorful, which is superb when you want interesting accent pieces in your bedroom.
- Choose the ideal weight: The best down comforter for, you might be a medium-weight quilt that can be augmented with extra blankets or an all-season type that comes with a mid-level tog rating. You may, alternatively, prefer a lightweight down comforter for late spring through early fall. You can also pick a winter-weight quilt for the colder months. To get the ultimate experience in luxurious sleeping, you might want to consider adding a featherbed to your bedding during the winter months.
- Choose the best filling: Lightweight comforters usually contain a mixture of duck and feather down, which provides both warmth as well as cost-effective construction. Nowadays, there are also feather fiber, down fiber and down-alternative fillings that you can choose from. Down alternatives like foam work quite well with feather fillings and create a lighter, loftier comforter. If you suffer from allergies, you should consider buying a hypoallergenic comforter – these have a special down-resistant shell fabric that keeps the feathers firmly inside the quilt, thereby reducing your overall potential for sneezing.
- Check out ultra-light down alternative comforters: As mentioned already, there are a few down alternative comforters that are made to feel like the real thing. If you cannot tolerate down, these blankets may be the best option for you as they still provide the luxurious, cozy experience you get from down comforters. Polyester batting or fiberfill pieces can give you the light, warm feel of goose down and feathers. Ultra-light down alternative comforters are hypoallergenic, naturally resistant to dander and dust and not to mention, conveniently washable and dryable.
Down Fill Power and Temperature Rating
| Fill Power | Temperature Rating |
|---|---|
| 400-550 | 50°F and above |
| 550-700 | 30°F to 50°F |
| 700-900 | 0°F to 30°F |
| 900+ | -20°F and below |
Note: Fill power is a measure of the down’s loft, or fluffiness, and is used as an indicator of the insulating power of a down product. Temperature ratings are subjective and can vary depending on personal preference, metabolism, and other factors. The chart is intended to provide a general guideline for selecting the appropriate fill power based on expected temperature conditions.
Down Comforter Brands
There are several different brands of down comforters available, each with their own unique construction and price point. Here are a few examples:
The Company Store: The Company Store offers a range of down comforters in different weights and fills. Their comforters are made with 100% cotton shells and are filled with European white down. Prices range from around $200 to $500, depending on the size and weight of the comforter.
Brooklinen: Brooklinen’s down comforters are made with a 100% cotton sateen shell and filled with Canadian white down. They offer two different weights – all-season and lightweight – and prices range from around $350 to $450.
Parachute: Parachute’s down comforters are made with a 100% sateen cotton shell and filled with European white down. They offer three different weights – lightweight, all-season, and extra-warm – with prices ranging from around $400 to $600.
Pacific Coast: Pacific Coast’s down comforters are made with a 100% cotton shell and filled with Hyperclean down. They offer several different styles and weights, with prices ranging from around $150 to $800.
Royal Hotel: Royal Hotel’s down comforters are made with a 100% cotton shell and filled with Siberian goose down. They offer several different sizes and weights, with prices ranging from around $130 to $500.
In terms of construction, all of these down comforters use a baffle box construction, which helps keep the down evenly distributed throughout the comforter. However, the specific materials used – such as the type of down and the thread count of the shell – can vary between brands. Ultimately, the choice of which down comforter to purchase will depend on personal preference, budget, and desired level of warmth.
Mattress Protector: Exclusive Choice for Effortless Cooling
Best Cooling Mattress Protector
MALOUF Ice Tech Mattress Protector
$229.99
Embrace clean, luxurious sleep with the added protection and cooling properties of the IceTech Pillow Protector. Made from cool-to-the-touch IceTech material and finished with a liquid-proof lining, this protector will keep your pillow safe from spills, allergens, and dust mites so you can sleep in peace.
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The Nest Bedding Cooling Mattress Protector has been discontinued, but customers can purchase the Malouf Ice Tech Cooling Mattress Protector instead, which is a better option.
The Malouf Ice Tech Cooling Mattress Protector is made with a unique phase-change material that absorbs and dissipates heat, keeping you cool and comfortable throughout the night. It also has a soft, breathable cover that is gentle on the skin and allows for airflow.
The Malouf Ice Tech Cooling Mattress Protector is also waterproof and dust mite resistant, so you can rest assured knowing that your mattress is protected from spills, stains, and allergens.
Here is a comparison of the two mattress protectors:
| Feature | Nest Bedding Cooling Mattress Protector | Malouf Ice Tech Cooling Mattress Protector |
|---|---|---|
| Cooling technology | Phase-change material | Phase-change material |
| Cover | Soft, breathable | Soft, breathable |
| Waterproof | Yes | Yes |
| Dust mite resistant | Yes | Yes |
| Warranty | 10 years | 10 years |
The Malouf Ice Tech Cooling Mattress Protector is a better option than the Nest Bedding Cooling Mattress Protector because it offers more features and benefits at a comparable price. It is also backed by a 10-year warranty, which gives you peace of mind knowing that your purchase is protected.
If you are looking for a cooling mattress protector that can help you sleep cooler and more comfortably, the Malouf Ice Tech Cooling Mattress Protector is the best option available.
The Nest Bedding cooling mattress protector is an affordable and effective way to make your bed a little cooler. This mattress protector incorporates phase change technology that makes it cool to the touch and draws heat away from your body while you sleep. This is a great choice for people that sleep hot. A queen size currently retails for $129.00 while the comparable Malouf Ice Tech is currently selling at $279.
Overview of the Nest Cooling Mattress Protector
This mattress protector is only available through the Nest Bedding website. It should arrive to your door about a week after ordering. One of the highlights of this product is that the packaging is gorgeous. It feels like you are unboxing an iPhone. Here’s a picture of the box.
Notice the nice “thank you” card included as well…
Below is a video that shows some of the highlights of the cooling mattress protector.
Benefits of the Nest cooling mattress protector.
Below are some of the benefits as listed from the Nest Website
- Protects top and sides of the mattress
- Liquid-proof yet breathable
- Stops allergens and dust mites
- Cooling
- Fits mattresses up to 18″ deep
- Industry Leading 100-night guarantee.
My Mattress Protector Findings
This mattress protector will sleep cooler than a conventional mattress protector and given the price it’s not that much more to pay. Below is a video shot with my infrared camera to show how quickly heat dissipates. I found this to be just as effective as the Malouf brand.
This is also waterproof and machine washable so you get all the benefits of a regular protector. When comparing the Nest protector to the Malouf protector, I found that the Malouf protector was a bit thicker and also more slippery. By that I mean your sheets slide around on top of the protector. This will lead to fitted sheets coming loose faster. Since it is thicker it will take away from the original feel of your mattress.
My Recommendation
I highly recommend mattress protectors in general because they not only keep your mattress clean and looking new, they also prevent dust mites from entering and reduce allergy issues. A major complaint with traditional mattress protectors is that they sleep hot. Really old or cheap mattress protectors will have a layer of vinyl which don’t breathe at all and trap heat. This mattress pad has a breathable membrane as well as cooling phase change technology that can keep you cooler than your original mattress.
There are now many mattresses on the market that have a cooling phase change cover built into the mattress, however, if you cover with a mattress pad that doesn’t have this technology or is not breathable, it totally negates the effectiveness. It’s better to get the mattress that has the most comfort for your needs then add something like this cooling protector if you find it is sleeping to hot.
Best Cooling Mattress Protector
MALOUF Ice Tech Mattress Protector
$229.99
Embrace clean, luxurious sleep with the added protection and cooling properties of the IceTech Pillow Protector. Made from cool-to-the-touch IceTech material and finished with a liquid-proof lining, this protector will keep your pillow safe from spills, allergens, and dust mites so you can sleep in peace.
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Sleep Tech Summit 2017
If you share my passion about the importance of sleep, the annul SleepTech Summet hosted by the National Sleep Foundation is a great way to learn about the future of sleep. New startups will be present where you can learn more about the current state of the industry and where it is headed.
Here are the details:
On October 3, 2017, the National Sleep Foundation will host the 3rd Annual SleepTech Summit co-located with the 11th Annual Health 2.0 Fall Conference in Santa Clara, CA. The Summit will include 3 panels. The first panel titled “Lessons Learned from SleepTech Exits” will explore the takeaways from mergers, acquisitions, failures and new startups that have occurred in the SleepTech industry over this very active past year. Panelists will include Linda Avey from We Are Curious, Charlie Whelan from Frost & Sullivan, and Eric Hsia from Translink Capital and the discussion will be moderated by NSF CEO David Cloud. The second panel titled “New Directions” will explore the variety of use cases for SleepTech and the associated strategies for selling SleepTech products across different platforms and supply chains. Panelists will include Conor Heneghan from Fitbit, Ian Corian from SRI Biosciences, Nitesh Jain from Samsung Electronics, and Dr. Steven LeBoeuf from Valencell. The conversation will be moderator by Tobias Kirchhoff, Founder & CEO of Variowell Development. The third panel of the day titled “No-Touch SleepTech” will discuss the changes that industry leaders have seen and the innovations they expect as SleepTech evolves and moves beyond the wrist. Panelists will include Colin Lawlor from SleepScore Labs, Ori Balaban from EarlySense, and Fares Siddiqui from Circadia. The discussion will be moderated by Ciaran McCourt, Founder & CEO of Global Digital Health Solutions.
This year’s summit will also feature the inaugural SleepTech Awards Showcase, where companies will present their products in front of a live audience and judging panel to compete for the world’s first innovation award targeted specifically at SleepTech.
As part of the Health 2.0 exhibition hall, SleepTech companies will have the chance to showcase their products as part of the SleepTech Pavilion. These companies will include ASTI, ProperPillow, Tanda, Nightingale Smart Solutions, among others.
The National Sleep Foundation is dedicated to improving health and well-being through sleep education and advocacy, and one of the foundation’s key goals is to ensure that sleep science is rapidly incorporated into products and services.
More information and registration information can be found at the at the Sleep Foundation Website
Update
The National Sleep Foundation’s 3rd annual SleepTech Summit, co-located with the 11th annual Health 2.0 Fall Conference, took place on Oct 3rd in Santa Clara, CA. Three panels discussed a wide variety of topics including lessons learned from SleepTech exits, new directions for the industry, and no-touch SleepTech. The event also featured the first ever SleepTech Award. Semi-finalists presented one minute pitches on their SleepTech products throughout the day and three finalists advanced to the judge’s question and answer round. In the end, Happiest Baby’s SNOO baby bed won! The Summit drew a crowd of over 100 people. Companies also had the chance to showcase their products as part of the SleepTech Pavilion.
The National Sleep Foundation is dedicated to improving health and well-being through sleep education and advocacy, and one of the foundation’s key goals is to ensure that sleep science is rapidly incorporated into products and services.
Nest Bedding Introduces Lifetime Comfort Guarantee
Nest Bedding, a pioneer and leader in the online mattress and bedding industry has just introduced a lifetime comfort guarantee for their mattresses. This applies to all mattresses offered by Nest Bedding, excluding the Big Kid Bed (BKB). Anyone who has purchase a Nest Bedding mattress after August 31, 2017 will still get the 100 night free trial but then get alos have the option to get a larger, smaller softer or firmer mattress at 30% off the current retail price. This gives you peace of mind knowing that beyond 100 night trial you are still greatly limiting your risk and have your choice of the diverse lineup of Nest Bedding mattresses to choose from.
Here are the full details of the new Nest Bedding Comfort guarantee.
Lifetime Comfort Guarantee
Lifetime Comfort Guarantee© on Nest Bedding Mattresses:
Mattresses: Please contact [email protected] to exercise your industry first Lifetime Comfort Guarantee.
Our Industry First Lifetime Comfort Guarantee© affords the original purchaser of any Nest Bedding mattress the peace of mind of knowing Nest Bedding cares about your comfort for the lifetime of your mattress. Here is how it works:
1. During the first 100 nights of ownership from date of delivery, you (the original purchaser) may initiate an exchange or return of your mattress for any comfort issue, for a 100% money back guarantee, or exchange to any other bed in our lineup.
2. After the 100 night’s trial, for the remaining lifetime of the mattress, if your needs change and you find you need a firmer or softer mattress, or you need to change to a small or larger size than your original purchase, you may do so at 30% off the current retail price.
* The BKB Kids bed is excluded but still carries a 100 night comfort guarantee.
Details of the Lifetime Comfort Guarantee:
I. The lifetime comfort guarantee applies only to mattresses purchased after August 31, 2017
II. All requests must be made via email to [email protected]
III. Mattress must be free of damage or stains in order to be approved for return. Mattress must be free of bed bugs, mold or any other condition less than new.
IV. After you have tried the bed for 30 days and during the 100 days trial period, you can exchange for a different feel or mattress in our line up, or initiate a refund after donating the mattress to a local charity. We can work with you to find one. If there is no donation center in your area, we can have the mattress picked up at our expense.
V. There is no fee to return.
VI. Refund will be issued upon receipt of donation or pickup and returned to the original payment method used. While refunds are issued the same business day, it can take up to a week for credit card processors to post your refund.
VII. Stains on the mattress will void the return privilege.
VIII. Returns are for comfort issues only during the initial 100 nights trial period.
IX. All materials have scents, even natural materials, and all our mattresses have been certified. All scents are naturally occurring and will dissipate. Our mattresses are made with certified materials and cannot be returned for allergy claims.
X. All Mattresses must be opened within 30 days of delivery or return privilege is void.
XI. During the initial 100 night’s trial period, upgrading to a different size is not covered under our comfort guarantee.
XII. International sales do not qualify for our exchange program. These sales are final.
XIII. Once a return/exchange is authorized by Nest Bedding, you have 30 days to complete the return/exchange.
Returns on Bedding: 100 days no-risk trial.
Bedding, such as sheets, blankets, duvet covers, pillows. For return authorization, please contact us at [email protected]
100 days on all Bedding Items, Satisfaction Guaranteed. Don’t like it, email us and we will provide you with a return authorization. No cost to return.
Returns on Furniture, Adjustable Bases, Foundations, Frames:
Foundations are returnable for the same 100 days trial period. Must be undamaged and unstained or voids the return privilege.
Adjustable bases are not comfort products and carry a full warranty privilege but are not eligible for comfort returns.
Furniture is not returnable.
Check out the full review of one of my favorite mattresses, the Alexander Signature Select
Aside from Mattresses, Nest Bedding makes excellent pillows such as the Easy Breather Pillow.
Unlike almost all fo the other online brands, Nest also has showrooms across the country where you can try out all their products in person. Nest has grown by leaps and bounds over the past 3 years. They are dedcated to continual product improvement and introducting some of the best products for consumers at a very competitive price point.
The Ooroo Pet Bed is a foldable bed for your dog or cat. It’s a great choice for people that live in a small house or apartment that may want to get the pet bed out of the way or at least make it smaller when company comes over. It is the most versatile pet bed I have come across in that it can serve as a piece of furniture for humans when not being used by your pet.
Ordering
You can purchase the Ooroo pet bed direct from their website. I comes in three sizes. Your bed will arrive in about a week from ordering and is shipped via UPS. Right out of the box you’ll find that it is shrink wrapped which would prevent it from getting water damage if your package was left out in the rain.
Construction
The Ooroo is a foam dog bed that can be flipped just like the Ooroo Mattress. I suppose this would also make a nice step for your dog if they want to get into your bed! Not sure why they would though since this one is nice and comfy. Maybe if you have two small dogs they could each claim a tier of the mattress.
Findings
The Ooroo is a little firmer than the Brentwood Home dog bed that I recently reviewed. The cover is also not removable. However this may not be an issue given the type of fabric used. It measures about 5 inches deep.
As I said it is a little firmer than the Brentwood Home foam dog bed. Below is an illustration of how it would handle motion transfer.
Dogs (most dogs) and cats don’t weigh as much as humans so having a 5 inch thick mattress should give proper support. I like that this bed didn’t creep up towards each end as some dog beds can do. Below is a picture of our dog, Dottie on the mattress. Notice it has a nice clean look.
The Ooroo foam dog bed is easy to fold up and looks great in its case. You can sit on on it when it is folded up. It measures about 12.5 inches when folded.
You can make the top cushion lay on the floor when it is a dog bed so that guest don’t have to sit on pet hair. Or if you want to get fancy, just put it in the case it comes with. The case also has a handle for portability.
Conclusion
The Ooroo is a top notch foam dog bed or even cat bed for that matter. What like about it is that it’s light yet supportive for my old dog and can be used as a spare ottoman when company is over. When taking some of these shots, I had to try and get my dog off the Ooroo, she really took to it. If you have a dog that prefers a little firmer bed, this is it.
Disclosure: We aim to highlight products and services you might find interesting, and if you buy them, we may get a small share of the revenue.
Goose Down vs Duck Down: What’s The Difference?
Goose Down vs Duck Down
Which is better – goose down or duck down? This is a question that is often asked in the world of bedding products. It is an important question to consider when you are looking for a down comforter for your bedroom. As you may already know, goose down has a higher value when compared to duck down. However, this depends largely on the product – for example, a high-quality duck down comforter may be better than a mediocre goose down one. It also depends on your specific needs and your budget. Let us take a quick look at a few things about the goose and duck down to find out which one is a better choice for you.
Is There a Major Difference Between Goose and Duck Down?
This is another important question to ask when checking out down comforters for your bed. The answer is no. Both types of down provide equal insulation, and they both share the same essential structure that makes down an incredible insulator. If there is a difference between a goose down comforter and a duck down one, it would be that the duck down blanket has about 87% of the insulating power that the goose down comforter has.
Goose down and duck down have the ability to maintain their warmth and loft for many years, maybe even decades, if they are well cared for. It does not matter which bird provides the feathers or down for your comforter. The secret is to find a well-made down comforter from a reputable manufacturer and take proper care of it to ensure that you always have a cozy and luxurious sleeping experience for many years.
Here is a look at a few important things you should know before deciding between goose and duck down:
Durability
Generally speaking, regardless of fill power, there is no major difference between the durability of goose down and duck down. Part of how durable they are depends on the down’s fat and oil content – there is an inherently higher content of oil and fat in some birds. Moreover, down, whether goose or duck, is an organic product and will vary from one season to another because of several factors including weather, bird condition, feed, etc. To ensure warmth-trapping – keeping the down resilient and pliable – there needs to be a certain percentage of fat and oil.
If the down is “over washed” during processing and an excessive amount of oil and fat is removed, it can become dry and brittle. This makes it easier to break down, which in turn decreases the fill power of the down. High-quality down comforters have properly processed down to optimize performance and durability, irrespective of whether it is goose or duck down.
Odor
As mentioned earlier, down is a natural product. Although a certain percentage of fat and oil is necessary to ensure its resilience and pliability, the presence of these substances also plays a part in the scent of the down. People with a highly acute sense of smell may notice a slight odor, even when the down is in the cleanest condition.
Because there is a difference between the feeding habits of goose and duck, there may be minor differences in smell between goose and duck down. This is due to the scent in the oil content, which is necessary to make the down resilient. You should look for a down comforter made with DWR-treated down – you will find that the odor of these products is minimal.
Higher Fill Powers
Birds, whether goose or duck, that are older more mature tend to provide down with higher fill power. When a bird lives long, it’s down cluster becomes more developed. Furthermore, to ensure that they achieve the fill power they desire, processors sort through large down clusters, small down clusters, feathers, etc. to produce down of a certain fill power and content.
Currently, the highest goose down fill power is roughly 1,000 FP. However, this is available in very limited quantities, and usually at extremely high prices. Comparatively, the highest-end and most expensive down, Eider duck down has an anecdotal rating of up to 1,200 FP. The more common fill power range for goose down and duck down is between 450 and 850 FP. As a result of improvements in the sorting process that filters out extra small down clusters and fibers, high-end 850-FP duck down has become more accessible in recent years.
Down fill power is an important metric in the textile industry, particularly when it comes to products such as jackets, bedding, and sleeping bags. This measure indicates the quality of the down, referring to the loft or “fluffiness” of the down and its insulating properties. Here, we provide an extensive list of down fill power ratings, each signifying a different level of quality and warmth.
300 to 400 Fill Power: This is considered the lowest grade of down fill power. Down with a rating in this range will provide a minimal amount of warmth and loft. While it is the least expensive, it is also the least efficient in terms of insulation.
400 to 500 Fill Power: This range signifies a medium grade of down. Products with this fill power are warmer and loftier than those in the 300 to 400 range. This down is commonly found in mid-range bedding and clothing.
500 to 600 Fill Power: This is a good quality level of down, often found in quality outerwear and comforters. These products provide a nice balance of warmth, loft, and value.
600 to 700 Fill Power: This range represents high-quality down. It offers superior loft and insulation, meaning you’ll stay warm without the bulk. Products in this range are often considered premium, commonly found in high-end outerwear and bedding.
700 to 800 Fill Power: This is excellent quality down, providing outstanding warmth with minimal weight. It’s often found in premium outerwear and luxury bedding. It is highly compressible, making it ideal for activities like backpacking where weight and space are at a premium.
800 to 900 Fill Power: This is an exceptional grade of down, used in the highest quality jackets, comforters, and sleeping bags. It offers the highest loft and the best insulation to weight ratio.
900 to 1,000 Fill Power: This is the highest quality down available on the market. It’s extremely rare, incredibly lightweight, and offers unparalleled warmth and loft. Products with this rating are often very expensive, given their top-tier quality and performance.
Each of these fill power ratings denotes a distinct level of quality and performance, providing consumers with a range of options to best suit their needs and preferences. When making a purchase decision, one must consider factors such as intended use, budget, and personal comfort to choose the appropriate fill power.
Color
Goose and duck down are both available in white and mottled grey. If you look at things from a historical point of view, the bedding industry desires white-colored down more, which is mainly due to the fact that manufacturers commonly use white in bedding fabric and prefer to hide the presence of down. Apart from a visual difference, white and grey colored down do not have a difference in performance – meaning that one is not warmer or more durable than the other.
The Conclusion
Both goose and duck down can insulate equally efficiently when you take variables such as quality of fill, fill power, processing, etc. into account. Down quality has a direct connection to everything from the bird’s feed during its lifetime, to the length of its life, to the method of washing that is used in processing.
When you are looking for a great down comforter, you will need to choose between, goose and duck down. It is a good idea to know what goes into the manufacturing process to make sure that you make the best choice. Keep in mind that although goose down is considered superior to duck down, there are countless high-quality duck down comforters available in today’s market. They are, more often than not, more affordable and you get the same insulation that a goose down comforter provides.
Whether you choose goose or duck down, make sure that you pick the best quality down comforter for your bed. You can have a cozy, luxurious sleeping experience and make sure that you get restful, relaxing sleep every night, no matter what time of the year.
If you’re looking for excellent Down duvets and comforters, check out all our bedding reviews.
Goose Down vs. Duck Down FAQ
1. What is the difference between duck and goose down?
Duck and goose down are both excellent insulators, but they have slight differences in their structure. Goose down clusters are generally larger, meaning they have a higher “loft” or fluffiness, which translates into more insulating capacity. Duck down, on the other hand, is a bit smaller and less fluffy, but it’s also typically more readily available and cost-effective.
2. Is goose down warmer than duck down?
Goose down tends to have a higher fill power than duck down, meaning it can trap more air and, thus, provide more insulation. However, the warmth of the down also depends on the fill power – the higher the fill power, the warmer the product. Hence, a high fill power duck down can be warmer than a low fill power goose down.
3. Which is more expensive, duck or goose down?
Generally, goose down is more expensive than duck down. This is due to the larger cluster size of goose down and its superior insulating properties. The rarity of high fill power goose down also contributes to its higher cost.
4. Are there any allergy differences between duck and goose down?
The risk of allergies to either duck or goose down is relatively low, and the difference between the two is negligible. Most allergies associated with down products are usually caused by dust particles left in the down, not the down itself. High-quality down, both duck and goose, are thoroughly cleaned and sterilized, which significantly minimizes allergy risks.
5. Is there a difference in smell between duck and goose down?
Both duck and goose down have natural odors, but these should not be strong or unpleasant if the down is cleaned properly. If there is a noticeable smell, it usually indicates that the down is not thoroughly cleaned or has been exposed to damp conditions. Some people may find a slight difference in smell between duck and goose down, but this is highly subjective and usually unnoticeable in well-maintained products.
6. Is there a difference in durability between duck and goose down?
When properly cared for, both duck and goose down products can last for many years. Their durability is more related to the quality of the down, the construction of the product, and how it’s maintained rather than the type of down used.
If you’re looking for some great down pillows, check out Brooklinen Down Pillows
Ojai Mattress: Stunning Quality at an Unbeatable Price
You can no longer buy the Brentwood Home Ojai mattress. It was discontinued in 2022.
Brentwood Home has replaced the Ojai mattress with the Cypress mattress. The Cypress mattress is a similar mattress, but it is made with different materials and has a different construction.
If you are interested in buying a memory foam mattress from Brentwood Home, I recommend that you check out the Cypress mattress. It is a good quality mattress that is available in a variety of firmness and height options.
The Ojai Mattress is a latex and foam mattress from Brentwood Home with a Tencel fabric cover. I rate this mattress to be a medium feel. People looking for a more plush mattress with sink should consider the Oceano or Cedar mattress instead. Brentwood Home now has three flagship mattress which are the Ojai, Oceano and Cedar. Each has a unique feel and story but all exude the quality and craftsmanship that Brentwood Home has become known for.
Overview of the Ojai Mattress
The Ojai mattress is sold exclusively through the Brentwood Home website. The mattress comes with a 120 night trial period where you can try it out in your home and if you don’t like it, you can return it for a full refund. The way returns work is that you would donate the mattress to a local charity and then email your donation receipt to Brentwood Home for a full refund. There are no shipping charges and no return charges either. It’s a clean break.
The Ojai Mattress retails as follows:
Twin: $795
Twin XL: $859
Full: $995
Queen: $1,195
King: $1,395
CA King: $1,395
Split King: $1495
This makes the Ojai the most affordable mattress of their three offerings.
Here’s a video of me on the Ojai explaining some of the features of the mattress. This is one of the few mattresses on the market that has foam, springs, latex, and tufting. Lots of value here.
Construction of the Ojai Mattress
- Tencel Stretch Knit Cover
Eco-friendly, plant based fiber is softer than silk and more breathable than linen. A 4-way stretch knit allows you to reap all of the pressure relieving benefits of the comfort layers while staying cool. It’s been hand-tufted to secure the layers without chemical adhesives that can block airflow.New Zealand Wool
Untreated New Zealand wool wicks away moisture, allows for air circulation, and regulates temperature for comfortable sleep through the seasons.1.5-Inch Flo Foam
This responsive and sensitive layer of CertiPUR-US Certified Flo Foam will conform to your body to provide perfect pressure relief
Density: 4lb/ft3, ILD: 121.5-Inch Gel Memory Foam
Gel memory foam relieves pressure points by distributing weight evenly across the mattress. Ideal for couples, it isolates motion so you won’t disturb your partner while you sleep.
Density: 4lb/ft3, ILD: 101-Inch Natural Latex
Adds responsiveness so you never feel stuck. All natural and free of synthetic ingredients. Our latex made with the Dunlop process.
Density: 4.0lb/ft38-inch Individually Wrapped Base Coils
Quantum Edge Combi-Zone base coils are strategically positioned to provide support to the hips, back, and shoulders. Reinforced coils around the perimeter keep the edges rigid and supportive. Coils are individually wrapped for precise response to your body’s shape and movements.
Counts: Twin: 756, Twin XL: 772, Full: 1016, Queen: 1130, King: 1414, Cal King: 1384, Split King: 1544
The cover is made with Tencel fabric. The main benefits of Tencel are that it is more breathable and moisture absorbent than cotton and less prone to wrinkles. Tencel has a soft, silky feel which makes it an ideal cover for a mattress.
The fire barrier is made with hydrated silica sand.
The cover is also made with New Zealand wool which helps to regulate temperature. If you have ever worn wool socks, you’ll know what I’m talking about.
Under that, you will find a 3-inch layer of cooling gel memory foam which provides the pressure relief.
Under that is a layer of latex for a little bit of bounce making the mattress easier to move around on.
Another signature of the Brentwood lineup is that this mattress is hand-tufted. This reduces the need for extra glue to keep the layers of material together. Here’s a photo fo the tufting. Not only does this look great but it serves a purpose and is not something most mattress companies offer, especially at this price point.
This mattress is backed by a 25 year limited warranty. Many online brands aren’t even over 2 years old. Brentwood has been in business making mattresses for over 30 years so a warranty like this carries weight.
My Ojai Mattress Findings
This mattress will feel more like a quality traditional mattress than a typical memory foam mattress. I think that’s because they use latex and hand-tufting which tightens up the mattress and doesn’t allow you to sink into it too much.
Here’s a photo of my bowling ball on the mattress to illustrate sinkage.
This mattress is super easy to move around on. As you can tell from the video above you are going to sleep more “on” than “in” this mattress.
Here’s a video showing how much motion transfer you can expect. I expected a bit more than this but I think with the tufting along with the 3 inches of gel foam you get good energy absorption.
Couples shouldn’t have to worry about waking each other up on this mattress during the night.
Here’s a video showing heat dissipation using my thermal camera. This is the only Brentwood Home mattress with a Tencel cover and it seems to draw heat away faster than the others.
My Ojai Mattress Recommendation
The Ojai is the perfect mattress for someone looking for a medium firm mattress with a touch of luxury. This mattress looks amazing and feels great for someone seeking a firm and supportive base. At this price point, you would be hard-pressed to find the materials and construction in a similar mattress.
With a 120 night free trial period I think people seeking a firmer supportive mattress owe it to themselves to give this one a try. It deviates from the typical 3 layer foam offering found all too often and offers a feel you won’t find anywhere else.
Tango Mattress: Stunning Comfort with Two Choices to Love
The Tango Mattress is a two sided mattress where one side is soft and the other is firm giving the customer the option to choose the firmness they prefer. There is a significant difference in firmness between the two sides as well. Tango uses two cooling technologies within the mattress, the combination of phase change material in the cover and cooling gel in the surface layer will help pull heat away from the body keeping you comfortable throughout the night. The mattress is easy to flip for a different firmness and very enticing if you are unsure if a soft or firm mattress is right for you. This also would make an excellent mattress for a guest room where guests may have different firmness preferences.
Overview of the Tango Mattress
The Tango mattress retails for $949 and comes with a 120 night free trial. According to Tango’s website, their team has worked on some of the largest and most successful mattress brands and brings that experience to the Tango mattress. Having tried both sides of the Tango, I think that they are spot on with firmness levels for the soft people and the firm people. It’s rare to find that people like a mattress too extreme on a particular end of the spectrum.
The mattress comes shipped in a box like the one below and should arrive about 5 days after placing your order.
Upon unboxing you’ll find a special suprise, a pair of Tango branded sox.
Below is a video of me with the Tango mattress. In this video I am on the soft side.
Tango Mattress Construction
The Tango mattress is build differently than most online mattresses in that there is a support core in the center of the matress. From there you get a transition layer of varying density on both sides with a comfort layer with one side firmer and the other softer. The picture above shows the soft side on top.
As far as I can tell the mattress has gel memory foam for cooling.
My Tango Mattress Findings
The Tango mattress has a unique feel on each side. I personally prefer the softer side but the firm side still offers good pressure relief as it is an all foam mattress.
To start, let’s take a look at how much sink you will get with each side of the mattress. Here’s a picture of my 16lb. bowling ball on the soft side.
Below is a photo of sinkage on the firm side of the Tango.
These pictures really don’t do justice to the feel as with more weight you will find a much more considerable difference between the two sides.
Here’s a video illustrating how each layer reacts. Again the top layer is the soft side.
There is little to no motion tansfer on this matress as well. The video below shows me dropping a bowling ball on the soft side of the Tango mattress.
In terms of heat retention, you can expect it to sleep like a typical online foam mattress. Tango does have a few cooling technologies to help you sleep cooler. The cover is infused with Phase Change Material and both sides have cooling gel memory foam at the surface, both of these materials work together to pull heat away from the body. I think feel and comfort trumps sleeping hot as there are other ways to address that.
Here’s a video illustrating heat retention on the Tango mattress.
My Tango Mattress Recommendation
There are other two sided mattress options online but the Tango so far is the most convenient in terms of switching sides. You just flip the mattress over. I also found that the Tango is a bit better than other two sided mattresses in terms of pressure relief. Tango is a great option for anyone who is uncertain which comfort they prefer as it has two great options in one. it is also perfect for a guest bedroom as if gives your guest the option to sleep on a soft or firm mattress with a simple flip.
Tango gives you a 120 night trial so you have plenty of time to test each side, chances are you will really like one of them as Tango’s team is made up of sleep experts who have a lot of experience in the industry and understand what customers want in a mattress.
Purple vs Nectar Mattress Two Totally Different Feels. See Why!
The Purple and
Let’s start with the purchase process. Both can be bought direct online via their respective sites. Both should arrive about a week after purchase however because these mattresses are in such high demand, they may arrive a bit later than a week.
Each have a generous trial period although Nectar has a 365 day trial period while Purple has a 100 night trial.
Each also has a good warranty period. Purple has a 10 year warranty while
Construction of the
The
Compare that with the specs of the Purple mattress
- The top layers is a 2′ hyper elastic ploymer also know as the “smart grid”.
- The midle layer is 3.5 inches of polyurethane foam.
- The base layer is made of 4 inches of a polyurethane foam which is a standard foam mattress base.
In terms of motion transfer the
First the
And now the Purple Mattress
Which sleeps cooler, Nectar or Purple?
Although the
In terms of cost, a queen size
Who should buy a Nectar Bed?
I recommend the
People that are looking for a good deal will be hard pressed to do better than the
Finally, if your partner tends to wake you up at night from their tossing and turning, the Nectar will put a stop to that. You won’t feel a thing due to the high density foams used in the
Who Should buy a Purple Mattress?
Again, hot sleepers will find immediate relief with the Purple mattress. It is basically temperature neutral in that it really doesn’t trap heat. The top layer grid allows air to freely pass through.
I also tend to recommend the Purple mattress to heavier sleepers. We find at the Yawnder store in Minneapolis that heavier people respond well to the Purple and it gives them the right amount of support.
Finally, people that have tried tradtional foam and coil mattresses but are still unsatisfied owe it to themselves to give the Purple a try. It’s something you really need to lie on to understand how it works and for many, it’s the mattress they have been seeking.
Want to know more about these two great mattresses?
Get the full Nectar Mattress Review
Get the full Purple Mattress Review
Labor Day Mattress Deals: Stunning Discounts Await You!
Labor Day Mattress Sales 2017: Unbeatable Deals Await
As Labor Day 2017 approaches, mattress sales are heating up, offering shoppers an excellent opportunity to upgrade their sleep experience. This year’s Labor Day mattress sales have expanded beyond traditional brick-and-mortar retailers, with online brands jumping in to provide significant discounts. With summer winding down and kids heading back to school, now is the perfect time to invest in your comfort. Below, you’ll find an updated list of incredible Labor Day mattress and bedding sales online—ideal for revamping your sleep sanctuary. Be sure to check back regularly as more fantastic offers come to light!
Why Labor Day is the Perfect Time for Mattress Sales
Labor Day has become synonymous with major sales, especially for mattresses and bedding. As we transition from summer to fall, it’s the ideal time to refresh your home and bedding. A new mattress not only enhances your sleep quality but also rejuvenates your overall well-being. Whether you’re settling into a new routine or preparing for a cozy winter, these Labor Day mattress sales are designed to cater to a variety of needs and preferences.
Exciting Labor Day Mattress Sales to Explore
Aviya
Take advantage of Aviya’s incredible deal: $100 off any size mattress with code USA100, plus enjoy $199 foundations at a reduced price of $50 off. This is an excellent opportunity to invest in quality sleep. Shop Aviya!
Bear Mattress
Stand out with Bear Mattress, which incorporates Celliant fiber—a material recently recognized by the FDA as a medical device that promotes recovery and enhances blood circulation. This Labor Day, receive $100 off on any size Bear Mattress or Bear Bundle by using the code LD100. Shop Bear Mattress!
Brentwood Home
Brentwood Home is making it easier to update your sleep experience with 15% off site-wide by using the coupon code LABOR15. This includes not just mattresses, but also luxurious pillows and blankets. Their Oceano mattresses come highly recommended for their comfort. Shop Brentwood Home!
Cocoon
For those in need of versatile options, Cocoon offers $100 off any mattress or $150 off any mattress and foundation set—perfect for creating your ideal sleep environment. Shop Cocoon!
Eight Sleep
Eight Sleep takes innovation to the next level with three unique mattress models: Saturd, Jupiter, and Mars. Their smart sleep tracking system revolutionizes how you monitor your rest. For Labor Day, enjoy $100 off mattresses, two free pillows, and a generous 100-day free trial, alongside free shipping and returns. Get started for as low as $24 per month with 0% APR for 18 months. Offer ends on 9/4/17. Shop Eight Sleep!
Essentia
Don’t miss your chance to save up to 25% off during Essentia’s biggest sale of the year. This is a golden opportunity for those looking to invest in premium sleep quality. Shop Essentia!
Layla
Get $100 off a Layla mattress using coupon code LABORDAY100. With its unique flippable design, this mattress is a favorite for those seeking adaptability. Shop Layla!
Luft
Enjoy 25% off on queen and king sizes with the promo code LABORDAY. A great chance to find the right fit for your bedroom. Shop Luft!
Nectar
With
Nest Bedding
Nest Bedding is offering $200 off the Alexander Signature Hybrid and Alexander Signature Series with code OMG200. Experience these luxurious mattresses firsthand. Shop Nest Bedding!
Nolah Mattress
Take $100 off any mattress with the coupon code LABOR. Nolah mattresses are noted for their ergonomic support and cooling technology. Shop Nolah!
Purple
The Purple Labor Day sale includes a complimentary Purple seat cushion when purchasing a Purple mattress. An added benefit for those looking to enhance their seating and sleeping experience. Shop Purple!
Tempur-Pedic
With Tempur-Pedic, enjoy 0% APR financing for 48 months on purchases over $750. Take advantage of $300 in accessories or off Ergo adjustable bases with your mattress purchase, plus a $300 gift card with select mattress sets. Shop Tempur-Pedic!
Wright
The Wright mattress stands out for its superior memory foam technology. Enjoy 20% off site-wide between August 30 – September 4th. An excellent choice for anyone seeking an engineered sleep solution. Shop Wright!
Zinus
Zinus is running a back-to-school sale with an attractive 30% off select items, including mattress toppers and beds, perfect for freshening up your space. Shop Zinus!
Bedding Sales Worth Mentioning
Alongside mattress deals, Bedding sales during Labor Day provide opportunities to acquire cozy essentials.
– SOL Organics is offering $30 off and free shipping on sustainable bedding options. Shop SOL Organics!
– Slumbercloud has free shipping on all orders, complimentary Pileus pillow covers for orders over $250, and 15% off Dream Bed Bundles of $400+. Shop Slumbercloud!
Pillows
– Coop is giving 15% off the Coop pillow this Labor Day with coupon code Coopsale, available on Amazon. This is a great chance to elevate your sleep setup. Shop the Coop Eden Pillow!
Conclusion: Don’t Miss Out on Labor Day Mattress Sales
In conclusion, Labor Day 2017 mattress sales present a remarkable opportunity to find incredible deals on quality sleep products. These offers not only make it easier to upgrade your mattress but also to enhance your overall sleeping environment. With discounts across a wide range of brands, you won’t want to miss the chance to invest in better sleep this holiday season. Keep your eye on these sales and ensure you take advantage of the best offers before they end!
Nectar vs Leesa: Stunning Comparison for Best Sleep Quality
In the saturated world of online mattress companies, two names have stood out prominently: Leesa and Nectar. Both brands offer direct-to-consumer products that promise a perfect night’s sleep, and each has amassed a dedicated following. But how do they stack up against each other? Here’s a comprehensive breakdown.
Construction and Materials
Leesa: Leesa’s flagship product, the Leesa Original, is an all-foam mattress constructed of three layers: a breathable top layer, a memory foam recovery layer, and a durable foam base. Their hybrid version introduces pocketed coils for additional support.
Nectar: Nectar Sleep is best known for its flagship memory foam mattress, which comprises multiple layers of foam for support, pressure relief, and cooling. Its core is dense foam for stability, and on top of that are layers for contouring and comfort.
Firmness and Feel
Leesa: On a firmness scale from 1 (softest) to 10 (firmest), the Leesa Original lands at about a 6, giving it a medium-firm feel. The combination of foam layers offers both support and pressure relief.
Nectar: Nectar’s mattress falls around a 6.5 on the firmness scale, placing it also in the medium-firm category. With its memory foam composition, sleepers can expect a pronounced contouring effect, cradling the body more than Leesa.
Cooling and Breathability
Leesa: Leesa’s top layer is designed for breathability, aiming to address one of the most common complaints about foam mattresses: heat retention. Many users report a cooler sleep experience with Leesa compared to traditional memory foam mattresses.
Nectar: Nectar incorporates gel memory foam and a Tencel cooling cover to enhance breathability and temperature regulation. While it works to mitigate the heat-trapping nature of memory foam, some users might still find it warmer than innerspring or hybrid alternatives.
Price Point
Both brands position themselves in the mid-range category when it comes to pricing, but there are often promotions and discounts that can make a significant difference in cost. Generally, Nectar’s prices are slightly more affordable than Leesa’s, but this can vary based on size, model, and available promotions.
Warranty and Trial Period
Leesa: Leesa offers a 100-night trial, giving consumers over three months to decide if the mattress is right for them. If not satisfied, returns are free. Their warranty lasts for 10 years.
Nectar: One of Nectar’s significant selling points is its 365-night trial, allowing users to test the mattress through all seasons. Additionally, Nectar offers a “Forever Warranty,” promising to replace mattresses with defects for as long as you own it.
Our Thoughts
Choosing between Leesa and Nectar ultimately boils down to personal preference. Both brands offer quality products, but they cater to slightly different needs and priorities. Leesa provides a balanced foam feel with a hint of bounce, while Nectar leans more towards a traditional memory foam experience with deeper contouring. With their generous trial periods and warranties, both companies have made it less risky for consumers to take the leap into the world of online mattress shopping. If you’re in the market for a new mattress, either choice could deliver the sleep quality you’re looking for.
If you’re looking for a Leesa vs
Overview of Nectar vs Leesa Mattress
The video below gives you a side by side comparison of both mattresses. As you can see in the video below, my bowling ball reacts very different on each of the mattresses.
Both of these mattresses come with a generous trial period.
Leesa free trial period = 100 Days
Nectar free trial period – 365 Days
Here’s the breakdown on prices of the mattresses
Leesa mattress price = $940 (Queen Size)
Nectar mattress price = \$795 (Queen Size)
Both of these companies offer discounts on a regular basis. Leesa tends to have a $100 off coupon making the queen size $840 and
There is a significant difference in price here but not so much that it would be a deal breaker if one is better suited to your needs.
Leesa Mattress Construction and Materials
What gives the Leesa mattress that extra bounce you saw in the video is that they use a layer of Avena foam on top. The cooling comes into play in that it is convoluted (think egg crate shaped) so that there are channels for air to circulate.
- 10 inches total height
- Top layer is 2 inches of Avena foam,which is a polyurethane foam that performs like latex
- Below that is a 2 inch layer of memory foam for extra comfort and pressure relief.
- The base layer is a 6 inch high density foam used as the support base. It is the foundation of the Leesa matttress.
Nectar Mattress Construction and Materials
11 inches total height
Top layer is made 1 inches of quilted foam which is sewn into the cover. This helps with airflow and gives it an initial soft feeling
The support layer is made of 1 inch of 4lb. cooling gel memory foam.
The transition layer is 3 inches of 3lb. cooling gel to further the transition among the layers and provide even more contouring and pressure relief.
The base layer is 6 inches of high-density foam similar to the Leesa.
It should be noted that the Leesa mattress is made in the USA while the
Benefits of the Leesa Mattress
The Leesa mattress is a very versatile mattress in that most sleepers will find it to feel great right away. The Avena foam will allow you to quickly sink into the mattress and will recover just as quickly. This means it is easy to move around on and even has some bounce as it behaves like latex.
The other major benefit of the Leesa mattress is that it is very breathable. The convoluted foam and density of the top layer means it doesn’t trap as much heat as other mattresses.
The Leesa also has a great Made in the USA story. The foams used in the mattress and the construction of the mattress itself are all domestic. They even have some great brand ambassadors such as Michael Phelps. Leesa has also been around a bit longer than
Benefits of the Nectar Sleep Mattress
The Nectar Mattress provides excellent pressure relief. This mattress does a very good job of conforming to your body. It provides great pressure relief and support at the same time. The quilted foam cover and layers of dense foam throughout make it very resilient mattress as well meaning that it should last a long time.
The
Nectar or Leesa, Which is Best for You?
If you are on the fence about which mattress to choose here are a few points to consider.
If sleeping hot is your primary concern, the Leesa mattress would be a good choice. I found it to sleep a little cooler than the
I often recommend the
If Made in the USA and buying American is important, then Leesa is a clear winner. They even have a Team USA Gold Medalist sleeping on their mattress. Considering how fit Michael Phelps is, I’m sure he could sleep on almost anything. I think the true test may be an out of shape arthritic, elderly person as those are the people who will need a quality mattress the most.
If you are price sensitive,
I think 1oo days is plenty of time to figure out if a mattress is a good fit although
In the end, you really can’t lose with either of these mattresses. You literally have nothing to lose by trying them out in your home. This guide was created to save you time and get you to the right mattress the first time.
If you want a more in-depth review of each mattress read my full reviews
Get the full Nectar Mattress Review Here
Get the Full Leesa Mattress Review Here
Need more guidance? Leave me a comment below.
Here’s a side-by-side chart of Nectar and Leesa’s prominent mattress models, illustrating their key similarities and differences.
| Feature/Model | Nectar Sleep | Leesa |
|---|---|---|
| Main Construction | Memory Foam | Mixed Foam/Hybrid |
| Flagship Model | Nectar Memory Foam Mattress | Leesa Original |
| Hybrid Option | Nectar Hybrid | Leesa Hybrid |
| Luxury Model | Nectar Lush (deeper foam) | Leesa Legend (hybrid w/ dual coil system) |
| Firmness Scale | 6.5 (Medium-Firm) | 6 (Medium-Firm for Original) |
| Cooling Features | Gel memory foam, Tencel cover | Breathable top foam layer |
| Price Range | Mid-range (often slightly more affordable) | Mid-range |
| Trial Period | 365 nights | 100 nights |
| Warranty | Forever Warranty | 10 years |
Analysis:
When comparing the two brands, it’s evident that while there are overarching similarities, distinct differences set each apart. For instance:
Construction: Nectar places a strong emphasis on memory foam, even in their hybrid model, while Leesa offers both all-foam and hybrid models with varying foam types.
Firmness: Both brands fall into the medium-firm category, but Nectar tends to be slightly firmer with its pronounced contouring memory foam.
Trial and Warranty: Nectar goes above and beyond with a full year trial and a lifetime warranty, which is notably more generous than Leesa’s offerings.
Ultimately, the choice between Nectar and Leesa will hinge on individual preferences, such as the desired firmness level, construction material, and budget considerations. Both brands have established themselves as reputable contenders in the online mattress marketplace, so potential buyers are encouraged to delve deeper into each model’s specifics to find the perfect fit for their sleep needs.
Best Sleep Supplements
The Best Sleep Supplements for Getting a Better Night’s Rest
When it comes to the topic of natural sleep aids, it gets rather confusing, doesn’t it? What works, and what does not? Are they safe? There are so many questions when you think of natural sleep supplements. Sleep is important as it is when your body repairs and heals itself and rejuvenates. When you do not get enough proper sleep, it affects your health, making you more prone to health issues. This is why you should find a good sleep supplement if you cannot sleep or do not get enough sleep. Luckily, there are quite a few excellent sleep supplements that can help you get the restful sleep you need.
Here is a look at some of the best sleep supplements that you can use to get better sleep and wake up every morning feeling refreshed and rejuvenated, ready to take on the world:
Multivitamin: Do you know that nutrition plays a vital role in fighting insomnia and other sleep problems? Most people do not eat the right amounts of fruits and vegetables every day to give their body the nutrients it needs. Fact: shortage in nutrition can affect sleep and leave you feeling fatigued. You should take a good multivitamin daily to improve your ability to sleep and get the night’s rest your body needs.
Calcium and Magnesium: Your daily diet should have adequate amounts of calcium and magnesium as they are important nutrients that help you relax and ensure that you get a good night’s sleep. Magnesium may be particularly helpful in stress and fatigue reduction. Multivitamins do not contain much of these two nutrients so you may need to take a supplement if you lack these two essential nutrients in your diet. You should also make sure that you get a minimum of 400 IU of Vitamin D3 daily. This vitamin plays a critical role in the absorption of calcium in your body.
Melatonin: This is a natural hormone that helps in regulating your sleep-wake cycle, also known as circadian cycles. According to studies, melatonin does not only help some people fall asleep, but it also enhances sleep quality. Experts say that it comes in two forms – immediate release and extended release. If you have difficulty falling asleep, the immediate release may be the better option to take before bedtime. For those who tend to wake up in the middle of the night, extended relief may be better. Melatonin supplements can also be an effective treatment for certain sleep disorders, including jet lag.
Kava: A member of the pepper family, the Kava plant has been shown to help in relieving anxiety. A review of six studies showed that patients who took Kava showed reduced anxiety compared with patients who took a placebo. According to another small study, Kava helps in improving sleep in people suffering from stress-related insomnia. However, it is important to consult a doctor before using Kava supplements to find out if it is safe for you as the FDA has issued a warning that there is a link between this supplement and the risk for severe liver damage.
Passion Flower: As you may already know, passion flower has a wide range of health benefits, including calming and anti-anxiety effects. Anxiety can have a major effect on sleep as you are unable to turn your brain off, in particular when you are trying to get some rest. Passion flower supplement is great as it can have a calming effect that helps in stopping that vicious cycle of thought. It has been found that passionflower is one of the most effective natural anti-anxiety sleep aids that do not result in lingering fatigue the next day.
St. John’s Wort: Do you have trouble sleeping due to depression? St. John’s Wort supplements may be the solution to your problem. According to recent studies, this herb contains chemicals like adhyperforin and hyperforin which act as small messengers in the brain that affect mood and work as effective and powerful antidepressants. If it is your depression that is keeping you from sleeping or getting a full night of restful sleep, it may be worthwhile to try out St. John’s Wort supplements to treat the depression. If it works, you may be able to get the rest and sleep that your body and mind need.
While many people use over-the-counter sleep aids to help them with their sleep problems, they do not realize that these OTC products may cause serious side effects in the long run and over time, lose their effectiveness. Natural sleep supplements like the ones mentioned above are safer and better options, plus they work very well in treating various sleep disorders, helping you sleep better and thereby improving your health.
The 6 Best Melatonin Alternatives
What are the Best Melatonin Alternatives
Could there be anything worse than not being able to sleep every night? Or waking up frequently in the middle of the night? If you have this problem, you know the toll it can take on your body and your ability to function every day. Many people who have sleep problems turn to melatonin to help them get the sleep they need. But some people say that the supplement makes them feel groggy and hungover while others say it does not agree with them. So what do you do when you want an alternative to melatonin?
If you are looking for melatonin alternatives, you will be glad to know that there are quite a few. These non-risk alternatives may be just what you need to help you get that much-needed rest and sleep. Here is a look at some of the best melatonin alternatives that you can try out:
- Sleep Masks: If you want to get good natural sleep, sleep masks are one of the simplest yet most effective solutions out there. A quality sleep mask, both glamorous and comfortable, should be made of a soft and natural material that covers your eyes so that light gets cut out to the greatest extent. This then allows the darkness work its magic to boost the production of melatonin. What is great about sleep masks is that they also cut off any visual distraction that could potentially keep you from falling asleep. Combine a sleep mask with earplugs to block out the noise, and you have the perfect sleep aid that stimulates your natural melatonin levels, so you get sound sleep.
- Sleep-Aiding Herbal Teas: For centuries, herbal teas have been used to treat a wide range of ailments and diseases, including anxiety, depression, and insomnia. If you are looking for a delicious and healthy way to relax before bedtime and prepare your body for rest, herbal teas are an excellent alternative to melatonin supplements. You will find many special blends with chamomile, lavender, and valerian which are excellent natural sleep aids. There is nothing quite as calming and relaxing as sitting down quietly with a cup of herbal tea before heading to bed.
- Magnesium Supplements: Studies have found that magnesium contributes to a good night’s sleep. The NIH says that when the body does not get an adequate supply of magnesium, it leads to inhibition of nerve cell communication which in turn causes cell excitability and a person becomes more nervous and stressed out than normal. Magnesium is a natural muscle relaxant and also effective in blocking cortisol production in the brain, which means that it helps in inducing an overall calming effect in the body which then allows you to fall asleep and stay asleep all night.
- Glycine Supplements: Glycine is an amino acid that occurs naturally in the body and plays an important role in a number of different cognitive, musculoskeletal and metabolic functions. Your body also uses glycine to induce relaxation and kick start the sleep process. This makes it a good choice if you are looking for a supplement to replace melatonin supplements and improve the quality of your sleep. It has been shown to be effective in particular for people who are prone to waking up in the middle of the night. It has also been proven that glycine reduces brain hyperactivity and calms nervousness and anxiety that may keep you from sleeping. Plus, it does not leave you with that awful hangover or groggy feeling in the morning as melatonin does.
- L-Tryptophan Supplements: Tryptophan is another amino acid that the body needs to produce serotonin, which is a chemical known for balancing and regulating moods. Serotonin also plays a crucial role in the production of melatonin, so it makes sense that boosting the levels of tryptophan in your body will help in achieving a restful night’s sleep. While research related to tryptophan as a sleep aid is quite limited, this supplement has nevertheless shown potential as an effective treatment for insomnia.
- L-Theanine Supplements: Theanine is another melatonin alternative that does not have any known side effects. First discovered in green tea, it is now typically found in a number of different types of tea. It is known to act as a natural sedative and has a calming effect. Theanine is used for treating stress – physical and mental – as well as insomnia. L-Theanine is known to the regulation and generation of alpha waves in the brain, which occur when the body is deeply relaxed. When it increases alpha wave activity, Theanine helps in regulating sleep and suppressing hyper beta waves that might keep you awake and alert when all you want is rest and sleep.
As you can see, there are many melatonin alternatives that can help you sleep just as effectively as melatonin supplements. If you have difficulty falling or staying asleep, pick one of these alternatives and get that sweet, deep slumber that your body needs to stay energetic and healthy.
Lucid Dreaming: The Ultimate Guide to Effortless Exploration
How to Lucid Dream: Tips for an Enchanting Experience
Have you ever awakened with vivid memories of your dreams, able to connect them to your waking life? Perhaps you dreamed of a long-lost friend after running into someone familiar, or maybe you experienced a completely random scenario that left you puzzled upon waking. While dreams can often reflect our daily experiences, there exists a fascinating realm known as lucid dreaming. This unique state occurs when you become fully aware that you are dreaming, granting you the exhilarating ability to shape your dream narrative. In this article, we’ll unveil essential tips on how to have lucid dreams, inviting you to explore the limitless landscapes of your imagination.
Think About Lucid Dreaming Before Bedtime
To enhance your chances of experiencing a lucid dream, make it the last thought on your mind before drifting into sleep. Since dreams are deeply tied to our psychology, focusing on lucid dreaming can elevate your awareness in your slumber. As you settle into bed, visualize the dream world you wish to explore, laying the foundation for your nocturnal adventures.
Techniques to Maintain Your Lucid Dream
One of the most frustrating moments in lucid dreaming is when excitement jolts you awake. However, with a bit of practice, you can learn to stay immersed. If you feel yourself regaining consciousness, calm your mind and gently rub your hands together. While the reasoning behind this technique is not well-understood, many lucid dreamers have found it effective. Another peculiar method involves rolling in a circle before allowing yourself to fall back onto your bed, which can help you remain anchored in your dream state.
Establish a Consistent Sleep Routine
Your body thrives on consistency, and establishing a regular sleep schedule is crucial for facilitating lucid dreaming. By going to bed and waking up at the same time each day, you regulate your melatonin production, allowing for deeper, more restful sleep. This practice enhances your overall dream recall, making lucid dreaming more attainable. You might even find yourself waking up just before your alarm—a sign that your internal clock is working harmoniously.
Sleep in Complete Darkness
Scientific studies show that sleeping in complete darkness amplifies melatonin levels, enhancing the vividness of your dreams. This environment is essential for cultivating awareness during your sleep. Aim for a situation where there is no noticeable difference between the dark when your eyes are closed and when they are open. Avoid sleeping with lights on, as even minimal light exposure can disrupt your melatonin balance and impact your dream quality.
Recall Your Day’s Events
As you lie down for sleep, take a few moments to reflect on your day. Start from the very beginning—what color was the car that zoomed past you? Who greeted you at your favorite restaurant? This mental exercise not only sharpens your memory but also heightens your awareness. Engaging in this practice nightly can cultivate a state of lucid living, leading to more frequent lucid dreaming without additional effort.
Eat Lucid Foods
Believe it or not, certain foods can enhance your chances of lucid dreaming. These lucid foods can boost melatonin production, making it easier for you to enter this fascinating dream state. For instance, a teaspoon of mustard before bed may increase your likelihood of experiencing a lucid dream. Other notable lucid foods include sunflower seeds, bananas, cherries, and oats. Incorporate these items into your diet to elevate your dreaming potential.
Immersive Experiences in Lucid Dreams
Once you’ve entered the world of lucid dreaming, the possibilities are boundless. Here are some thrilling experiences you can explore:
– Flying: Many dreamers relish the sensation of soaring through the skies, giving you the freedom to defy gravity.
– Meeting Icons: Engage with your favorite celebrities or historical figures; ask questions or share stories.
– Skill Rehearsal: Use this dream state to mentally practice skills, whether it’s sports, public speaking, or performing arts.
– Facing Fears: Confront phobias in a controlled environment, which can provide insight and help overcome them in waking life.
– Creative Exploration: Dive into your creative imagination, brainstorming ideas for projects or artistic endeavors.
Movies Featuring Lucid Dreaming
Lucid dreaming has inspired various films, often exploring its complexities and fascinating narratives. Notable films include:
– Inception: A thrilling dive into shared dreaming and manipulation of the dream landscape.
– Waking Life: An animated exploration questioning consciousness and reality through a dream-like scenario.
– Vanilla Sky: Examines the blurred lines between dreams and reality via a man’s surreal experiences.
Benefits of Lucid Dreaming
Engaging in lucid dreaming can lead to profound personal growth and creative exploration. Here are some beneficial aspects:
– Enhanced Self-Awareness: Delve into your thoughts, feelings, and beliefs, fostering increased introspection.
– Creative Development: Test out ideas and develop solutions within your dreams, translating insights into waking life.
– Emotional Resolution: Work through emotional conflicts, promoting healing and therapeutic insights.
Potential Concerns
While the allure of lucid dreaming is captivating, it’s essential to remain aware of potential drawbacks:
– Sleep Disruption: Frequent attempts to initiate lucid dreams can interrupt your sleep cycle, leading to fatigue.
– Blurred Reality: Overindulgence in lucid dreams may make it harder to distinguish between dreams and reality.
– Excessive Escapism: Relying on lucid dreams to avoid real-life issues can be counterproductive.
Conclusion
Lucid dreaming is a mesmerizing journey into the depths of your subconscious, filled with opportunities for creativity, self-discovery, and transformation. By following the tips outlined above for how to have lucid dreams, you can unlock this incredible capability. Remember, the path to mastering lucid dreaming is a gradual process—one that offers exciting experiences as you skillfully navigate the dreamscape. Embrace the adventure, and let your imagination take flight!
Hypersomnia: Must-Have Solutions for Risky Daytime Drowsiness
Hypersomnia: Causes and Treatment
Have you ever found yourself fighting off sleepiness during the day, struggling to keep your eyes open while driving, or unnervingly dozing off at your desk during an important meeting? You’re not alone. While the occasional feeling of excessive daytime sleepiness can happen to anyone, chronic sleepiness is a more serious issue known as hypersomnia, or hypersomnolence.
What is Hypersomnia?
Hypersomnia goes beyond normal sleepiness. It is a condition characterized by excessive daytime sleepiness that persists even after a full night’s sleep. While many factors can lead to daytime drowsiness — including simple sleep deprivation — hypersomnia is a medical condition where sleep alone does not alleviate the problem. Common symptoms include poor concentration, lack of energy, and a general feeling of fatigue, all of which can significantly disrupt daily life and impact productivity.
Causes of Hypersomnia
Understanding the causes of hypersomnia is crucial for effective treatment. Here are some of the most common culprits:
Sleep Disorders
Many sleep disorders contribute to hypersomnia. Two of the most notable include:
– Narcolepsy: This central nervous system disorder leads to uncontrollable daytime sleepiness and can also cause hallucinations and sleep paralysis.
– Sleep Apnea: A serious condition where breathing repeatedly stops and starts during sleep. The throat muscles intermittently relax, blocking the airway and leading to fragmented sleep.
Sleep Deprivation
Chronic lack of sleep, often due to lifestyle choices like stress, poor diet, or insufficient exercise, can result in excessive daytime drowsiness. When this is the case, managing lifestyle factors can often resolve the issue.
Obesity
Obesity is more than a weight issue; it is intricately linked to various health problems that can cause hypersomnia, particularly sleep apnea. The excess fatty tissue can constrict the airway, leading to breathing difficulties during sleep and, consequently, chronic tiredness.
Neurological Disorders
Conditions such as multiple sclerosis and head injuries can produce symptoms similar to hypersomnia. For instance, post-traumatic hypersomnia occurs when excessive sleepiness manifests after a head injury, signaling potential neurological implications.
Substance Abuse and Medications
Substance abuse, including drugs, alcohol, and certain medications, disrupts normal sleep patterns and may lead to excessive daytime sleepiness. Withdrawal from these substances can also exacerbate sleep disorders.
Genetics
Research indicates that sleep disorders can run in families. If you have a family history of hypersomnia or other sleep disorders, you might be more vulnerable to this condition.
Diagnosis of Hypersomnia
Diagnosing hypersomnia requires a nuanced approach. Consider making some lifestyle adjustments first, such as reducing caffeine and alcohol intake, and incorporating exercise into your routine. If sleepiness persists despite these changes, consult a healthcare professional.
During a medical evaluation, your doctor will assess your medical history and lifestyle factors to identify any underlying sleep or neurological disturbances. Accurate diagnosis is essential, as hypersomnia often stems from a secondary condition that requires attention.
Treatment of Hypersomnia
The treatment plan for hypersomnia varies based on individual symptoms and underlying causes. Here’s a general outline of what you might expect:
Conducting Sleep Studies
Your doctor may recommend tests such as polysomnography, where you sleep overnight in a sleep center to monitor your sleep patterns. If diagnosed with sleep apnea, treatment options like oral mouthpieces or Continuous Positive Airway Pressure (CPAP) therapy may be initiated.
Medications
If hypersomnia is linked to certain medications that induce drowsiness, your doctor might adjust your prescriptions. In cases where weight is a contributing factor, dietary changes or medications may be suggested to help manage obesity.
Supplements and Lifestyle Changes
Deficiencies in vitamins, particularly iron and Vitamin D, can lead to daytime sleepiness. In such cases, your doctor may recommend supplementation along with dietary adjustments to improve overall energy levels.
Lastly, lifestyle modifications play a crucial role in treating hypersomnia. Establishing a consistent sleep schedule, promoting physical activity, and avoiding stimulants like caffeine can all contribute to improving your condition.
Conclusion
Hypersomnia can interfere with daily life, creating challenging situations that potentially lead to accidents and injuries. Fortunately, it is a manageable condition. By understanding its causes and exploring treatment options, you can significantly enhance your quality of life. If you frequently struggle with excessive daytime drowsiness, don’t hesitate to consult your doctor. Identifying the root cause is the first step toward a more vibrant and productive life. Hypersomnia is not just a nuisance — it’s a signal from your body that deserves attention and care.
Benefits of Sleeping Naked
Benefits of Sleeping Naked
What if someone told you that by doing one simple thing every night, you could beat stress, build self-confidence, and have an overall healthy life? Would you be intrigued? Or would you laugh, and call that person crazy?
You are not alone. Most people would laugh it off if they were told that sleeping naked could dramatically improve their health and life. It isn’t surprising that a mere 8% of the world’s population sleep naked, while the rest wonder about its benefits.
A Google search will reveal the huge number of ways you can improve your life, but none of them is as simple as stripping to your birthday suit before going to bed. It takes a little effort and has several benefits that you may not have ever imagined.
Read on to find out the great things sleeping in the nude can do.
- You Sleep Better Naked
We have all heard that sleep is good for the brain. But a new study shows how exactly sleep benefits the brain. When we are asleep the brain removes toxic proteins from neurons, which accumulate when we are awake and do the neural activity. But the brain is only able to remove these proteins when we get quality sleep successfully.
Sleeping naked helps us sleep better by lowering our body temperature. When the skin temperature is low, we sleep deep and wake up less at night. This results in high-quality sleep that improves brain function.
- It Cuts Down Stress
How stressed we are usually depends on the amount of cortisol released by our body. This hormone leads to several issues like anxiety, unnatural weight gain, and sleep disorders. Cortisol production is higher when the body is overheated.
It has been seen that the release of cortisol is regulated and reduced when our body temperature is low. One of the best ways bring down body temperature is sleeping without clothes on. When cortisol production goes down, it reduces stress and keeps you healthier.
- It Boosts Male Virility
You must have heard that men who wear loose boxer shorts have better sperm quality than those who wear tight underpants. According to a 2015 research, men who sleep naked have even better sperm quality than those who wear loose boxers.
This is good news for men who are planning to start a family or add to an existing one. Sleeping without clothes on also increases happiness between couples. The skin on skin contact brings couples closer, leads to spontaneous sex, and aids in overall health.
- It Regulates Growth Hormones
If you have always feared those dreaded wrinkles and crow’s feet, then you should be sleeping in the buff. Melatonin and growth hormones are responsible for keeping your skin in great condition and looking youthful. The best way to regulate your growth hormones is to keep your body temperature below 70°F.
Sleeping without clothes keeps your body temperature regulated and balances your melatonin and growth hormone levels, slowing down the aging process.
- It Boosts Self-Confidence
We all know that self-confidence is crucial to success. When you are confident, you take on challenges more easily and are more likely to succeed in every role in life. It means you are comfortable in your own skin and not afraid to be the real you.
When you sleep naked, you grow more comfortable with your body and more confident in your own skin. This affects your overall self-esteem and makes you a more confident person.
- It Is Good For Your Skin
Sleeping in the buff lets your skin breathe. We usually wear layers of clothing throughout the day, and it restricts the body, especially the armpits, feet, and private parts. Taking off your clothes at night airs out these parts and aids in better blood circulation, leading to glowing skin. Letting your skin breathe, particularly in summer, prevents fungal infections, rashes, and itchiness.
- It Is Simply Easier
Sleeping naked is so much easier than deciding what to wear to bed. You don’t need to buy pajamas or lingerie, don’t have to worry about washing extra clothing, and you also save money. Who wouldn’t love to save some money, as well as a lot of space in the wardrobe? Stripping off your clothes and simply hopping into bed to sleep makes life easier.
- It Makes You Feel Free
Know that feeling of lying naked in bed, free from all your clothes? Yes, that’s what we are talking about. That’s also the feeling sleeping naked gives you. Imagine taking off your bra after a long day, or getting out of your underwear while going to sleep. You feel free and unconstrained. Without clothing on, your body feels lighter, just like it’s meant to be.
Now imagine being between the sheets in your birthday suit. How great is the feeling? That feeling of being light and free automatically makes you smile and makes you feel good after a hard day at work. If sleeping au natural can make you smile and feel good more often, then why not?
- It Reduces Sleep Distraction
How many times have your uncomfortable lingerie or the tight waistband of your pajamas woken you up from sleep at night? Plenty of times, we are sure. It takes something as small as the drawstring of your pants to ruin your night’s sleep. When you sleep naked, there is no chance that uncomfortable clothing is going to disturb you at night. Strip off your clothes, and slip between soft sheets for the most peaceful sleep and a fresh morning.
- It Makes Sleeping Easy During Summertime
When the mercury soars, it becomes difficult to sleep comfortably. If you don’t have the convenience of an air conditioner, you must be familiar with the trickling sweat or the itchy skin that keep you up at night all through summer. That’s when sleeping in the buff is the most comfortable. Even when the bedroom feels stuffy, your bare skin will give off heat and keep you cool. You may not even need the AC anymore when your body becomes cool and you sleep comfortably, no matter how sultry the summer is.
Sleeping naked has benefits that you may not have considered before. Apart from letting your skin breathe and helping lower body temperature, sleeping in the buff aids in overall better sleep by removing distractions and makes you more comfortable in your skin. Of course, it isn’t always advisable to sleep naked, especially if it’s too cold or if you are sick. At all other times, go commando to make the most of your forty winks!
What Causes Snoring and How to Fix it
Snoring Causes and Remedies
If you are a snorer or have ever shared the room with someone who snores, you would know the misery it causes to everyone in the room. It could be loud or soft, but it does not change the fact that snoring is a nuisance that affects more than 45% of the world’s population.
Very often snoring is so loud that it even wakes up the snorer several times at night. People who snore are usually the butt of jokes, and no one knowingly wants to share the room with them. This causes embarrassment, and also affects productivity at work because of an unsound sleep.
Almost always, snoring is caused by an underlying disorder. There are people whose know sometimes when they are in a deep sleep and there are those who are chronic snorers and a nuisance to everyone around.
Symptoms of Snoring
Usually, snoring is a result of the disorder called Obstructive Sleep Apnea (OSA). Although not every snorer suffers from OSA, there are symptoms that let you know if there is a serious medical cause behind the snoring. These are:
- Noise while sleeping
- Excessive snoring
- Daytime sleepiness
- Poor concentration
- High blood pressure
- Sore throat
- Chest pain
- Severe headaches
Eight Sleep Hybrid Smart Mattress Giveaway!
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Sleep Stages and Sleep Cycles: Must-Have Insights for Rest
Besides food, sleep is the most important requirement of every living being, including humans. Sleep refreshes and rejuvenates us, helping our bodies repair and recharge. Sleep stages and sleep cycles play a very crucial role in this process. Whether we are tired, sick, or stressed, sleep heals and re-energizes us.
The process of sleep can be complicated to understand. It isn’t as simple as closing our eyes and dozing off. Several complex processes take place in the brain, bringing about sleep. Our brains work as hard while we are sleeping as when we are awake. Sleep is divided into different stages and cycles. Controlled by the production of hormone regulation, muscle recovery, and memory formation, the primary sleep hormone, the hypothalamus signals the rest of the body if it is time to sleep or to stay awake. Disruption in melatonin production affects the normal sleep-wake cycle.
To understand sleep, we need to understand the different sleep stages and sleep cycles in detail.
What Are Different Sleep Stages?
When we sleep, our brains pass through five different stages, ranging from light to deep sleep. The stages are classified into REM (rapid eye movement) and NREM (non-rapid eye movement) sleep. During the night, our bodies go through the five stages four to five times. Each cycle consists of the five stages. This means, while we sleep, our bodies go through four or five sleep cycles. Each cycle of sleep is roughly 90 minutes long. In an 8-hour sleep, there are four to five 90 minute cycles. In infants and children, each stage is about 50 to 60 minutes long.
Each stage of sleep has an important role in the sleep cycle. All five stages play their own function in rejuvenating and recharging the body for the next day. This includes hormone regulation, muscle recovery, and memory formation. Without enough time to sleep, most of these functions remain incomplete, resulting in fatigue and sleepiness. We might think that only deep sleep is the important stage, but all the stages are equally essential. Without a full night of sleep, the sleep cycle isn’t complete, and the restoration work remains unfulfilled.
Stage 1 of Sleep
Depending on how tired you are, it takes only a few seconds to enter the first stage of sleep, called the transitional phase. This is a non-REM stage, which means the sleep isn’t deep at all. The sleep in this phase is the lightest. People usually flit in and out of consciousness in this stage. If you are exhausted, it will take you only a few seconds to enter the transitional stage, but if you suffer from insomnia or have delayed sleep onset, it can take you an hour or more. Usually, you can still hear everything that’s going on around you and even the slightest noise can wake you up. It is also normal to toss and turn and try to get comfortable. Waking up from this stage is also quick and easy.
In this stage, sometimes your muscles will jerk, jolting you awake. This is called hypnic myoclonia, sleep twitch, or hypnic jerk. These jerks happen because of involuntary muscular contractions. It has been named after the hypnagogic state which is the transitional phase between wakefulness and sleep. Although not all people experience this, they are very common while a person is drifting off. You might even wake up with a start feeling like you were falling. This stage lasts between one and seven minutes. The first stage leads to the second stage of the sleep cycle.
Stage 2 of Sleep
The second stage of sleep is also a non-REM phase, but it is still deeper than the first stage. This phase is when muscles relax, heartbeats begin to slow down, core body temperature drops, eye movements stop, and the person completely drifts off to sleep. Waking up from this stage isn’t as quick as the first stage because the person is making his way to deep sleep. Although this is also a light sleep stage, a person spends more than 50 percent of his sleep in this phase, making it the longest stage in the cycle.
Stage two of the sleep cycle is the precursor to deep sleep. Electrical activity in the brain occurs at a lower frequency compared to the first stage. Brain waves become smaller, with occasional spurts of rapid waves. This phase lasts between 10 and 20 minutes, leading to the third stage.
Stage 3 of Sleep
The third phase can be called the most important stage of the sleep cycle. Lasting between 10 and 40 minutes, this is the stage when sleep is the deepest. During this phase, the heart rate and breathing are at the lowest, and the person has no consciousness of what is happening around him. Waking up from this stage is difficult; if you wake someone up from this stage of sleep, they will remain groggy and disoriented for some time before awakening fully. This stage is also called slow wave sleep when growth and restorative hormones are released.
These hormones have an important role in the development and nourishment of the body. In infants and children, a significant portion of brain and body development takes places at this sleep stage. Besides the growth, these hormones also aid in appetite control. The growth hormones aid in replenishing muscles and tissues that were used during that day, while the hormone leptin suppresses appetite and limits the feeling of excessive hunger. When a person doesn’t get sufficient sleep, leptin doesn’t function well, leading to a rise in the appetite-inducing hormone ghrelin. This is why lack of sleep has a connection with weight gain and obesity
Stage 4 of Sleep
This is also a non-REM phase, but the sleep is almost like a coma. It takes a long time to wake up from this stage. This stage of the sleep cycle is often compared to a comatose state because the heart rate and the body temperature are at the lowest, resembling a person in a coma. Muscle movements don’t occur in this stage, while the breathing is rhythmic. A person usually doesn’t turn or change sides in this stage because the body is completely immobile. This stage lasts around 30 minutes, around when the delta waves are produced.
The delta waves in the brain are associated with relaxation and sleep. Delta waves also enhance the body’s healing abilities. These slow deep waves are responsible for deep sleep. The higher the delta waves, the deeper the sleep. Delta waves are most commonly found in infants because they sleep the deepest. As a person ages, delta waves are produced less. This is also the stage when bedwetting, night terrors, and sleepwalking occurs. Although the causes are unclear, when these instances happen, the person has no memory of them. Even if a person wakes up briefly during this sleep phase, they soon fall back asleep and have no memory of waking up.
Stage 5 of Sleep or REM Stage
This is the final stage in the sleep cycle and the only REM phase. This stage is different from the other sleep phases because this is when the brain begins to get active. Most adults spend around 20 percent of their entire sleep in this REM stage, while newborns and babies spend about 50 percent. In all the previous stages, both the mind and the body are at rest, healing and recharging. But in the REM stage, the mind starts waking up and getting active, while the body is still inactive. The REM sleep stage is called Rapid Eye Movement phase because the eyes move in various directions behind closed eyelids, but the muscles are immobile to prevent the person from acting out dreams.
In this stage, the breathing is shallow and irregular, while the heart rate and blood pressure begin to rise. This is also the stage when dreams occur. That is why most dreams occur in the early morning because that’s the last phase of the sleep cycle. People wake up after the REM stage, and the body temperature comes to normal.
What Factors Affect Sleep Stages and Sleep Cycles?
Although the sleep cycle is made up of these five stages, the cycle isn’t the same in every individual. When the sleep cycle doesn’t take place normally, it results in sleep disorders. There is no certainty that every person will sleep for eight hours or have five sleep cycles. Some people may wake up even before reaching REM sleep. Certain individuals take a few seconds to drift off to sleep while others take an hour or two. This cycle may naturally be a specific way, because of the changes in the structure and function of the brain during development, or may be affected by various external factors.
More often than not, external factors are responsible for regulating the sleep cycle a certain way. Most important among these factors are:
· Age of the Person
Most of us are aware that sleep patterns change with age. Over our lifespan, the amount of time we spend sleeping each day gradually declines. Newborns and infants sleep the maximum, anywhere between 16 and 20 hours each day. Children up to the age of four sleep around 11 to 12 hours. As the child grows up, the amount of sleep keeps declining. An adolescent needs around nine hours of sleep each night, although they may not get that much. Adults need at least eight hours no matter how old they grow, but after middle age, the amount gradually drops. The elderly also need eight hours, but poor sleep quality may not always let them get the full amount at one stretch. That is why those who are unable to get the required sleep at night should make up for it some other time during the day.
The decline in sleep amount and quality has been attributed to the delta waves in the brain. These slow and deep brain waves are responsible for causing deep and sound sleep. When delta waves are higher, the sleep quality is at its best. Because newborns and infants have the highest delta waves, their sleep is the deepest and longest. With age, the slow waves decline. Since REM sleep is known to be important for cognitive development, it isn’t surprising that infants and children spend more than 50 percent of the sleep in the REM stage. As the person grows older, the need for REM sleep also drops. Although sleep problems are a normal part of aging, paying attention to the sleep cycle can help improve sleeping patterns.
· Circadian Rhythm
There is a sleep-wake balancing process that also influences our quality of sleep. We fall asleep only when there is a sleep deficit, and serotonin is acetylated to melatonin. Serotonin is the hormone for relaxation, which helps the body prepare for sleep. It is a precursor to melatonin, the sleep hormone.
This internal, biological clock can vary from one individual to another. Some people may feel sleepy at 8 in the evening while others may stay awake until midnight. Typically, the duration of this biological clock is slightly longer than 24 hours. That is why, the later you go to bed, the later you wake up the next morning. Depending upon the time you go to bed, the body clock adjusts itself. When the adjustment happens naturally, the sleep-wake cycle is free running. Because most humans are diurnal beings, the body clock syncs each day with various external factors like daylight hours, work schedule, etc. The ability of our internal clock to reset according to these factors help keep the circadian rhythm regular and boosts the quality of sleep.
Although this is an internal process, the circadian rhythm is often affected by various external factors, such as working or studying until late, driving at night, or changes in time zones. Jet lag, experienced when traveling across different time zones, takes a toll on the natural internal clock and disrupts the sleep-wake cycle.
· Previous Wakefulness Period
We can fall asleep quickly and easily only when there is accumulated sleep. For maintaining a healthy sleep cycle, this gap between two sleep sessions is extremely important. There was a time in preindustrial Europe when people used to sleep in two phases. This was governed not by a fixed bedtime, but by whether or not there was anything to do. Back then, there was not much to do in terms of work because industries hadn’t yet begun. There was no electricity, so there was nothing to do at home either. Once dusk fell, people would go to sleep for a few hours, waking up late in the evening for an hour or two. After supper, they would go to sleep again till dawn. This bi-modal sleep was prevalent till a long time.
In our modern lifestyles, it isn’t clear whether this bi-modal sleep pattern will work. Sleep starts accumulating once we wake up in the morning. By late evening, when enough sleep has accumulated, we start to feel tired and drowsy. This indicates that our energy resources are depleted, and we need to recharge. If the gap between two sleep sessions is too small, sleep doesn’t accumulate enough, resulting in delayed sleep onset. That is why people who suffer from insomnia are discouraged from napping because sleeping in the middle of the day shortens the time between the two sleep sessions. The longer you go without sleep, the more your sleep deficit.
· Ambient or Environmental Factors
Our surroundings play a key role in our sleep cycle. Environmental factors are often among the biggest causes of sleep disorders, although they usually go undiagnosed. The temperature of the room, ambient noise, light, comfort of the bed, and electronic distractions play a crucial role in the ability to fall and stay asleep. It was found in several studies that those who live in a poorer underprivileged neighborhood are more likely to suffer from sleep issues because of environmental distractions. Passing vehicles till late in the night, noisy neighbors, talking and screaming, loud music and TV, as well as an uncomfortable bed and improper temperature of the room, affect the quality of sleep.
Ambient noise is the greatest environmental factor affecting sleep. From the low hum of the fridge to the ticking of the clock to the TV in the next room to noisy kids upstairs, noises can keep you up at night. An uncomfortable bed is also a potential cause of sleep issues. The wrong mattress, a bed that’s too small, or sheets that cause friction are some of the factors. The type of climate we live in also plays a role in regulating our sleep cycle. Extremely cold regions get a little sun, and people living in such a climate produce more melatonin in response to the low light. Those living in warmer regions are more alert and awake because of constant sunshine and less melatonin production. If not removed, many of these environmental distractions can cause serious sleep disorders in the long run.
· Stress and Medications
Among other factors that affect the sleep cycle is stress. The stress hormone cortisol is famous for suppressing melatonin production. The higher the level of cortisol, the lower the level of melatonin. The lower the production of melatonin, the poorer your quality of sleep and the higher the production of cortisol. This vicious cycle often has no end if the person fails to address the stressors and lower his level of stress. Unless cortisol is low, melatonin production will not be sufficient. Chronic stress can lead to insomnia, depression, anxiety, and even cardiac problems.
Certain medications, such as beta blockers (given for high blood pressure) and immunosuppressants can lower the production of melatonin and cause sleep disorders. Medications for blood thinning and heart arrhythmia block the neurotransmitters responsible for the production of melatonin. Those who take such medications regularly are also given sleeping aid to counter any sleep issues.
Aside from medications, alcohol, smoking, and other such addictions also suppress the production of melatonin and cause sleep disorders. Artificial light from electronic devices also causes sleep disorders. This is why those who stay in front of the computer for long hours often have difficulty falling asleep because too much of light suppresses melatonin production. Using the phone before going to bed, reading on a backlit device, or keeping a night lamp on contribute to melatonin suppression.
How To Improve Sleep Quality?
External factors affect sleep quality to a great extent, but much of it could also be genetic. If genetics is the driving factor, there isn’t any way to change them, but external factors can always be changed or removed to restore normal sleep. If the sleep cycle is affected by any underlying medical condition like snoring or sleep apnea, then they cannot be cured by making a few external changes. Such sleep disorders require proper diagnosis and treatment.
If you know that your sleep keeps getting disrupted because of ambient factors, there are several steps you can take to minimize the distractions and restore normal sleep.
· Create A Sleep Cocoon
Your bedroom should be synonymous with sleep; avoid using it for other purposes like working or eating. This is difficult if you don’t have much space in the house, but if you can help it, avoid making your bedroom your office or entertainment corner as best as possible. Make your bedroom your sleep cocoon so that the moment you enter the room, your body gets into relaxation mode. This can be done by removing distractions like electronics, putting up blinds or curtains to keep out ambient lights, prepping the bed. You may also paint the room in a soothing shade, decorating the walls with pictures that make you feel happy and relaxed. Using essential oils like lavender will banish odor and also calm and relax you.
Choose the Right Kind of Mattress
If you have never taken a hard look at the mattress you sleep on, now is the time to. More often than not, people spend most of their lives sleeping on the wrong mattress. Even though the bed is such deeply connected to our sleep quality, we hardly ever stop to notice if we are comfortable enough. A mattress that’s old, worn out, too hot or too cold, too soft or too firm can do more than just ruin your sleep. Sleeping on the wrong mattress for a prolonged period can have far-reaching effects on your health, causing aches and pains in various parts of the anatomy and even leading to serious conditions like cervical spondylitis.
There are several mattress choosing guides available online that help you pick the right mattress depending upon your body weight, sleeping position, and other factors like whether you sleep hot or cold. Depending on the company you choose, you could also have a mattress customized for your needs. Memory foam, innerspring, and latex are some of the popular mattresses today, and they come in various firmness levels. Some are more comfortable than others, but you can always make use of the trial period to find the mattress that suits you best.
· Avoid Screen Time Before Bed
At least two hours until bedtime, reduce the time you spend in front of a backlit device such as TV, phone, tablet, or computer. If possible, also avoid staying in brightly lit rooms before you go to bed. The lesser you expose yourself to artificial light, the more melatonin is produced, aiding in better sleep. While getting up at night, avoid switching on the lights in the room. Either use footlights or keep a small flashlight handy. Switching on lights in the middle of the night reduces your ability to fall back asleep.
· Cut Down Caffeine, Alcohol, and Tobacco Consumption
As already discussed, certain substances like caffeine, tobacco, and alcohol block the neurotransmitters responsible for producing melatonin and make us stay alert and awake. Consumption of these substances close to bedtime has been found to aid in sleep loss and insomnia. Even if you smoke or drink at other times of the day, try to avoid it in the two hours leading to bedtime. Avoid all the things that boost metabolism and hinder the production of melatonin close to bedtime, including exercise and other activities that increase your heart rate.
· Block Ambient Disturbance
If you live in a noisy neighborhood, it can be a potential cause for disrupted sleep. Footsteps above your head, honking vehicles outside your house, or loud music next doors can cause significant distress. You can take measures to prevent this from turning into a nightly affair. Insulation against noise is one of the best solutions against ambient noise. Soundproof glass, carpeting, thick curtains lined with wool, and foam insulation for the walls are some of the measures. If all else fails, consider getting a white noise machine, which drowns out ambient noise by playing some pre-recorded sound like rainfall or ocean waves.
· Improve Sleep Hygiene
Sleep is all about routine. Going to bed and waking up at the same time every day, using crisp clean and comfortable sheets, keeping the room clutter free and well ventilated, and avoiding a heavy meal before bedtime are some of the sleep hygiene measures that can improve sleep quality over time.
Understanding the sleep cycle is often the first step to better sleep quality. When you know, what affects your sleep cycle, you can take measures to cut out distractions and get ample restful sleep every night.
Also, to help you understand the various sleep stages and sleep cycles easily, we have also created an infographic for this.
Infographic Content –
Understanding Stages of Sleep and Sleep Cycles
What Are Sleep Stages? – Characteristics of brain and body defined by brainwave frequencies, and eye and muscle movements. Divided into Rapid Eye Movement (REM) and Non-REM stages.
What is a Sleep Cycle? – The time required to complete five stages of sleep. Typically, it is about 90-120 minutes in an adult, and 50-60 minutes in infants. Four to five sleep cycles per night.
Different Sleep Stages Explained
Stage 1
- Takes seconds to minutes to slip into this stage
- Decreasing heartbeat, breathing, and eye movements
- Transitional phase, relaxed wakefulness before mind begins to drift off
- Easy to wake up, characterized by muscle jerks leading to falling sensation
- Typically Lasts one to seven minutes
Stage 2
- The sleep stage before you enter deep sleep
- Lasts 10 to 25 minutes
- Brain waves become smaller with the occasional burst of rapid waves
- Body temperature drops, eye movements stop and heart rate lowers further
- An average adult spends 50% sleep cycle time in Stage 2
Stage 3
- Deep sleep stage
- Last around 10 to 40 minutes
- Heart rate, breathing is at lowest levels
- Muscles are relaxed; difficult to wake up during this stage
- Body repair, bone and muscle building, immune strengthening occurs
Stage 4
- Coma-like sleep
- 10 to 30 minutes are spent in this stage
- Rhythmic breathing and heart rate; muscle movements extremely limited
- Brain produces delta waves
- Night terrors, sleepwalking, bedwetting can occur in this stage
Stage 5 or REM
- Final stage of sleep cycle where dreaming occurs
- Around 20% time spent in this stage, may last for one to five minutes
- Characterized by rapid side to side movement of eyes behind closed eyelids
- Breathing, heart rate, blood pressure are near wakeful levels
- Arms and muscles paralyzed to prevent body from acting out dreams
Factors that Affect Sleep Cycles
- Age – Infants sleep most while as you age, the requirement decreases gradually
- Gap between previous sleep session
- Internal body clock and its relation to day or night
- Certain medications, exercise, smoking, caffeine, screen time
- Temperature, light and ambient sounds
Controllable Factors to Improve Quality of Sleep
- Ensure bedroom is free from strong smells, dimly lit, and temperature set to comfort
- Get a mattress that suits your sleeping style
- Avoid screen time, smoking, exercising or consuming too much food
- Soft and cool sheets on mattress
- Insulation from noisy environment or use white noise machine
Sources
- National Institute of Neurological Disorders and Stroke
- Division of Sleep Medicine at Harvard Medical School
- American Sleep Association
- National Geographic
- Psychology Today
What Are Night Terrors and How to Avoid Them
Everything You Need To Know About Night Terrors
Have you ever found your child screaming awake in the middle of the night, and wondered what could be wrong?
If you answered yes to that, you are not alone. Several parents around the world still don’t quite understand what makes their children wake up screaming and crying from sleep in the middle of the night when nothing is seemingly wrong. What worries parents more is the fact that the children have no memory of what made them wake up agitated.
Most people assume such occurrences to be nightmares. But there is something more common than that behind these episodes: night terrors.
What Are Night Terrors?
Unlike nightmares, night terrors are actually a sleep disorder, mostly affecting children below the age of 12. During a night terror episode, the child may still be partly asleep, and not be aware of their surroundings.
Although night terrors are most common in children, it also affects a small percentage of adults. While children grow out of night terrors as they get older, adults may need help to get better.
How To Recognize Night Terrors
Some of the most common symptoms of night terrors are the same as that of nightmares. These include:
- Sudden awakening from sleep
- Crying or screaming
- Sweating
- Rapid heartbeats
- Fear of going back to sleep
- Harsh breathing
While children are more likely to forget these episodes, adults tend to remember them. This is because children don’t fully awaken during a sleep terror episode, but adults wake up completely, allowing them to remember what happened. Quite often, night terrors are accompanied by sleepwalking (also called somnambulism). This creates more danger for the person by increasing the risk of injury and accidents.
What Causes Night Terrors?
No definite cause has yet been found for night terrors, but a significant factor might be sleep deprivation or too much stress.
In children, a very important cause of night terrors is an unhealthy environment at home. When a child is constantly affected by stress and conflict, it may result in sleep disorders like night terrors.
These episodes can also occur in children because of their underdeveloped nervous system. This causes the fight or flight mode to be activated at wrong times, resulting in night terrors. Other underlying causes may include illnesses like high fever, tiredness, or head injuries.
In adults, the causes of night terrors can be more severe, and often accompanied by other disorders like anxiety or insomnia. Night terrors in adults can also be a result of post traumatic stress disorder or drug abuse.
While childhood night terrors usually go away with age, adults need medical help to get better since there are underlying causes that need to be treated.
Treatments For Night Terrors
Sleep terrors in children are fairly easy to treat since most of the time they are not caused by any underlying condition. The most important treatment for childhood night terrors is a comfort. Being with the child and providing comfort and reassurance is usually enough to pacify them and help them fall back asleep.
Parents must be aware of any unusual symptoms they notice about their children’s night terrors. This may include a particular pattern of these episodes, or any underlying causes like anxiety, illnesses, or injury.
Doctors treat childhood night terrors by either therapy, medication, or by suggesting relaxation techniques.
Therapy includes talking to the patient, finding out underlying conditions, and suggesting coping mechanisms to manage stress. If any particular event has caused stress and anxiety in the child, then the doctor will try to find it out by talking to the patient and gently seeking information. In more severe cases, hypnotherapy or cognitive behavioral therapy may also be used to get to the root of the problem and treat sleep terrors.
Medications are rarely used to treat night terrors, but if these episodes aren’t caused by any serious condition and still continue to affect the person after therapy, the doctor may prescribe sleeping pills or tranquilizers bring about uninterrupted sleep.
In children, the most effective way to cope with night terrors is by establishing a relaxation routine before bedtime. This includes taking a warm bath, having a hot drink, reading or listening to stories, or doing meditation. These techniques must be initiated by parents, and usually, take some time to show results, but are effective in the long run to calm down the child and aid in better sleep.
Coping With Night Terrors
Comfort and reassurance are usually enough to treat childhood night terrors as long as they are not caused by any underlying condition. Holding the child and assuring them that they aren’t in any danger is the best way to help calm them down. If possible, one of the parents may sleep with the child to provide a sense of safety.
Parents must make sure children get proper sleep every day, and eliminate stress by incorporating fun and relaxing activities in the daily routine. The environment at home should be peaceful, and not create stress in the child’s life. If a child doesn’t grow out of these episodes by age 10 or 12, medical help must be sought.
Adults can try making some lifestyle changes, like getting more sleep, reducing intake of caffeine or tobacco, and indulging in relaxation before bedtime. Usually, these will suffice unless there is any serious cause behind the sleep terrors. In that case, a doctor must be consulted for appropriate treatment. This might take some time to eliminate the sleep terror episodes but generally, provide relief if treatment is completed.
Night terrors are not usually a cause for concern. While both children and adults may experience them, some simple lifestyle changes and proper sleep are enough to provide relief. Any unusual pattern or symptom must be reported to a doctor to rule out any serious medical condition.