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Your bedroom is designed for two things: one is for sleeping and the other important thing is to have sex. However, it also leads to a question: how can having sex, an act that arouses a human being, can lead to a better sleep? Surprisingly, both these actions complement each other. It means the more sex you have the better your sleep will be.

Sex Leads to Better Sleep

It is true; sex can make things easier for you if you want to fall asleep. The reason behind sex being a sleep-inducing agent is because of the hormones that are released when you’re in the act of having sex. The hormone released is called Oxytocin; this is the same hormone that makes you feel in love with your partner. Because of the release of this hormone, the stress-related hormone called cortisol lowers in the body. Additionally, another hormone is also released during orgasm called prolactin. This hormone is the most important part of the whole cycle that actually makes you feel sleepy and relaxed.

Sex once completed leads to or drowsy state that is perfect for a couple to cuddle each other and fall asleep.

Effects on Both the Genders

Women have an added advantage when it comes to sex. The estrogen levels see a boost during the act of sex this again enhances a woman’s REM stage, resulting in a much deeper state of sleep.

When it comes to men too, having an intercourse induces a much better sleep. Men feel relieved of stress immediately after the orgasm. The body goes into a state of rest and peacefulness once the act of sex is complete. Sex for men works like a medicine, it works quickly and effectively in inducing a quality sleep in men.

Effects of Sleep on Sex

On the other hand, if your sleep habits aren’t good it could hurt your sex drive. If your partner or you aren’t able to sleep well it can lead to less sex and more stress in life. Conditions such as sleep apnea or moving in bed while you sleep, tossing and turning your body around disturbing your partner, affects your sex life and drags down your energy.

If you’re not able to sleep properly and it is hurting your sex drive, the answer to your problems might resolve by having more sex. As discussed, sex is a great stress reliever. Additionally, it also brings you closer to your partner and creates a supportive environment. You feel more intimate with your partner, giving you a breathing space away from your constant thoughts. As you involve yourself more in the act of sex, it makes you happier and takes your relationship to a much stronger level. A better sex life leads to a better sleep; it’s a never-ending cycle.

From now on, instead of lying down in your bed thinking and worrying about why you aren’t able to fall asleep, you can concentrate on your partner and have good sex. It guarantees you and for your partner as well a healthy lifestyle, free from stressful feelings.

How to Choose the Best Mattress for People Struggling with Allergies?

Many people struggle with different types of allergies, and that puts some restrictions on their lifestyle. If some allergies are not addressed on-time, it can lead to critical conditions and even to death.

Most people sleep an average of seven to eight hours a night. Such a prolonged exposure to allergens from mattresses can create serious consequences. It is a known fact that the dust mites are the primary cause of nightly allergies. If you are facing such nightly allergies, your choice is to keep your mattress always clean.

However, to avoid continued allergy issues, the right choice is investing on a mattress that works against causes of allergy. The common reactions to dust mite allergies are sneezing, wheezing, and itching. Do you know that it also causes headaches, depression, and fatigue?

Characteristics of Anti-Allergy Mattresses

While choosing an anti-allergy mattress, you should have a checklist to select the appropriate one for you. You should find the mattress easy to clean as you need to clean it often. You should also invest in a mattress protector that is water repellant to avoid the growth of mold and dust mites.

Ideal Mattresses for Allergy Sufferers

An air mattress would be an ideal mattress fro allergy sufferers but probably not the most comfortable. Such mattresses would have no areas or incubators for dust mites to grow. You should also ensure that the mattresses do not have any open cavity to give space for allergens accumulation.

Aside from an air mattress, memory foam and solid latex mattresses have excellent anti-allergy properties.

Memory Foam Mattress

Memory foam mattresses are built using very dense visco-elastic foam. The mattress increasingly uses fabric that does not offer livable condition for mites. It helps you to reduce the chances to encounter dust mites and allows your surroundings to keep allergen-free and clean.

Depends on how dense the mattress you choose; you get more promising results on restricting the dust mites. Do you know memory foam mattresses also become a great option for people struggling with back and joint pain?

Since it is cushioned, you feel great support for your bones and joints. Also, if you choose mattress toppers made from memory foam, you can further reduce allergens and ensure a comfortable sleep.

Apart from choosing normal memory foam, you can select plant-based foams to ensure natural breathability and a cooler sleep.

Latex Mattresses

It is another great option to keep dust mites away from you and ensure allergy-free sleep. The mattress is made from latex-based foams. Initially, the natural sap from rubber trees is converted into the foam. Then, the mattress makers properly mix the foam with synthetic latex to design and make the mattress.

Latex mattresses showcase excellent hypoallergenic characteristics. Additionally, it is antibacterial in nature and avoids moisture build-up that can cause mold formation and dust mite growth.

Interestingly, latex mattresses are also known for its capability to be easily molded. The mattress also provides excellent support and comfort to the sleepers. It means that you can get proper support for your back and joints.

However, people who face the issue of latex allergy should not use the product.

Tips to Choose Hypoallergenic Mattresses

You should choose mattresses made from hypoallergenic, natural, and anti-microbial materials. Both memory foam and latex mattresses showcase excellent hypoallergenic properties.

The hypoallergenic mattresses create an unfriendly environment for mold, mildew, allergens, and dust mites. The open cell structure and extensive washing process eliminate all sorts of allergic reaction risks. Additionally, you should use organic cotton or wool barrier to cover the mattress for avoiding direct contact with foam or latex.

Similarly, you should also choose hypoallergenic pillows for a complete allergy-free sleep. The filler materials of those pillows showcase better breathability to prevent humidity and moisture successfully. You should note that both moisture and humidity attract dust mites. You can also choose pillows that can clean easily and better.

Important Things to Remember

Before purchasing the mattress, you should try it and ensure that it is fitting to your needs. A large majority of mattresses give you the free trial option for a few months. You can effectively use the trial period and ensure it fits your needs.

Do you know that health experts usually ask people to change the mattress in every ten years for better health?

Overview of the SoundAsleep Dream Series Air Mattress with ComfortCoil Technology & Internal High Capacity Pump

The SoundAsleep Dream Series Air Mattress with Comfort Coil Technology is the luxury air mattress, or inflatable air bed, that I never knew existed. Air mattresses are known for their compactness, portability, lack of weight, and ease of use. However, they are also unfortunately known for their short half-life but this one is definitely a game-changer. The SoundAsleep Dream Series Air Mattress comes with a 1-year warranty, which can allow even a skeptic to take a breath and a safe leap of faith. It’s designed specifically for at home use but don’t let that stop you from taking it on your camping trip but do please keep in mind that it belongs nowhere near water. With its internal high capacity air pump, throwing it in a lake or river will render it completely useless. So don’t do that. 🙂

Purchasing The SoundAsleep Dream Series Air Mattress

For anyone who is an avid fan of Amazon, you can take comfort in knowing that purchasing this air mattress is as simple as it gets. If you’re a Prime Member, even better, as it qualifies for Free One-Day Prime Shipping.

The mattress arrived in an 18″ x 14″ x 8″ size package. It’s packed in a nice carry bag and comes with a manual that provides installation instructions and further information. In terms of weight, this is no light air mattresses. While it’s packed compactly and can be folded back to the same, the SoundAsleep Dream Series Air Mattress weighs 20lbs, due to the durable materials that were used in its creation, as well as to accommodate for it’s internal air pump.

How Much Does the SoundAsleep Dream Series Air Mattress Cost?

The SoundAsleep Dream Series Air Mattress in a Queen Size costs $119.95, and a Twin Size runs for $94.95, both available on Amazon.

Construction of the SoundAsleep Dream Series Air Mattress

Unlike many other air mattresses that I’ve seen, this one won’t require getting up and out of bed to feel like a strain, due to its raised double height. The measurements below are as follows:

Queen Sized with Inflated Dimensions of: 78″ x 58″ x 19″

Twin Sized with Inflated Dimensions of: 73″ x 38″ x 18″

One of SoundAsleep’s unique features in this bed is their Comfort Coil Technology. What that refers to is the 40 internal air coils inside the mattress, which were designed to provide a balanced amount of air all throughout when inflated. It’s meant to add durability and support, allowing the bed to remain firm. It’s made with Eco-Friendly PVC and top flocking. The flocked top adds comfort and a feeling of smoothness to the bed and it’s also waterproof. A carry bag is also included.

My SoundAsleep Dream Series Air Mattress Unboxing & Findings

The only air mattresses I’ve been familiar with are those designed for camping so this was a new find to me. I’ve slept on air mattresses with the initial thought being that I’d be fine for the night, only to find myself wrapped inside it like a cocoon since it deflated while I slept. I’ve also seen friends toss their own air mattresses into a river, to laugh and float on a gentle stream. It too had a flocked top but was ⅓ the size and nothing close to this.

When it came to the SoundAsleep Dream Series Air Mattress, at first I wasn’t sure that its raised double height was necessary but after trying out the bed for myself, I realized how useful it actually was. And how comfortable it was. Now that I’ve experienced it, I wouldn’t want anything otherwise. When one sleeps too low to the ground it can feel incredibly awkward and this was definitely not the case here. Unboxing was simple but folding it out took a minute or two, primarily because it was so heavy but I knew that it’s weight was there for a reason.

Once I had it laid out, I was shocked at how quickly it inflated. On their Amazon product page, they say it inflates within 4 minutes but it felt a lot more like 3 for me. Once I sat on the mattress and then laid across it, it felt extremely comfortable. My body and back felt well supported and overall, it felt great for an air mattress. It definitely exceeded my expectations.

In addition, despite having the bed inflated for quite a few days, I saw absolutely no reduction in air. That too was pretty astounding. When it came to deflating the mattress, I assumed it would take a while but it also deflated very quickly. The internal air pump allows you to both inflate and deflate the mattress, so you don’t have to roll the mattress and then roll yourself on top of it to get all of the air out. This mattress does both!

My SoundAsleep Dream Series Air Mattress Recommendation

I am definitely impressed with this bed. Many people mention using it in their homes for guest bedrooms and I can see why. It doesn’t look cheap, it’s not cheaply made and it doesn’t feel cheap either. I think this is a pretty great find and worth a shot for anyone considering it for at home use, or even to take camping a few times a year.

The only thing I feel it worth mentioning is that one should be mindful due to its poor edge support. That can be a risk with any mattress but it’s almost a given with an air mattress. I wouldn’t let that be a deal breaker, with all of its other amazing qualities, including SoundAsleep’s generous 1-year warranty. It’s pretty clear that they know they’ve created a top-notch product and their 4.3 out of 5 star rating, based on 14,164 individual customer reviews on Amazon, makes that absolutely clear.

Shop the Sound Asleep Air Mattress

Leesa now has sheets available for purchase. I gave them a try and compared them to the other online competitors. In short, they as very smooth, breathable sheets that will work well with your new Leesa mattress or just about any online brand out there.

Overview of the Leesa Sheets

The Leesa Sheets aren’t just for the Leesa Mattress. These are a sateen woven, 500 thread count sheet that will work on a 10 inch Leesa or a thicker mattress like the Sapira. Leesa has partnered with Third to bring these great sheets to market.

A queen size set costs $155 and after placing your order they should arrive in a week or less. Your sheets will arrive in a box like the one below.

Upon opening the box you will find some extra goodies.

The first thing I noticed was this zippable pouch

Inside is calming lavender spray that you can use on your shets after washing or just to occasionally freshen up your room. You also get a couple bags of tea to help lull you to sleep.

As you can see from the lavender spray bottle they use a minimal amount of ingredients.

The other unique experience when opening these sheets is that they come in plastic sleeves like this. This kept the sheets clean during transportation.

My Leesa Sheets Findings

These sheets are a sateen weave so they will be a smoother hand than a percale weave. The also have more of a sheen. You’ll also notice that there is the signature Leesa strip on the tag.

Since these sheets are made by Third, they also bear the Third tag. In the picture below you can see the banding used on the sheets which is standard.

Here’s a closer look at the fitted sheet.

Leesa Sheet Construction

Below are the construction details as listed on the Leesa website.

My Leesa Sheet Recommendation

At $155 for a queen set, these sheets are a bit on the pricier end of the spectrum. What I do like is that they offer a very competitive 75 night trial where if you don’t like them you can return them within that time period. That should give you plenty of washes and nights on these to see if they are a good fit for you and your mattress.

These sheets stayed smooth to the touch after the first wash and there was minimal shrinkage. They are breathable and light and the pockets aren’t too deep which makes them a really good fit for the majority of the online mattresses, the majority of which are about 10-12 inches thick.

Learn More about Leesa Sheets

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. I have an affiliate relationship with Leesa

Mobile phones and computers have taken over our lives. There are several benefits that these devices help us with. From keeping us connected and entertained to letting us work from anywhere in the world, computers and phones have changed our lives in a lot of ways. However, no technology is ever without its side effects. If you’re reading this right now, you’re probably looking down at your smartphone screen or hunched over the PC. When that is your posture for a long time, it can lead to several physical problems. One such problem is known as text neck.

What Is Text Neck?

If you work long hours in front of the computer or spend most of the day looking at your phone screen, you will experience stiff neck. This stiffness in the neck is medically termed as “text neck,” something you get when your head is looking down for a long time, whether you’re reading a book or texting someone.

A large section of the population suffers from text neck today, although not many are aware that the condition has a name. Text neck can happen to anyone, whether or not you use a phone. Whenever your head is tilted forward for a long time, you will get a feeling of stiffness in the neck. You could be chopping vegetables, watching videos on your phone, or writing in bed– a tilted head gives rise to a stiff neck. This is what is called text neck.

Why Does It Happen?

We know we get text neck when our head remains tilted for a long time, leading to bad posture. But why exactly does this happen?

As common knowledge suggests, the head is the heaviest part of the human body. An average human head weighs at least 10 pounds (or 4.5 kilograms). In comparison, the neck is much lighter and leaner. As long as the head remains in the right posture, the weight of the head remains balanced on the neck. However, the pressure becomes uneven when the head is tilted, leading to various problems, such as text neck. Stiffness in the neck is often the first symptom of spondylitis and can lead to more severe spinal problems if not treated in time.

To find out how much pressure is exerted by the head on the neck, take a ten-pound ball and fix it on a stick. As long as the ball is straight, the stick finds it easy to balance the weight. The moment you tilt the ball, the stick starts to bend and crack under pressure.

Fixing and Preventing Text Neck

While your neck may not break from the pressure of your tilted head, it can lead to muscle stiffness and soreness. The digital age has made it possible for everyone to work on the computer. On the downside, the longer you spend hunched over the computer, the worse your text neck gets. In most cases, people don’t realize they have a problem. But if you realize that you have a chronic stiff neck problem, you must take steps to fix it. But the same devices that give us stiff neck can be used to prevent it.

There are several apps available today that can detect the angle of your head and ask you to correct your posture. One such app shows a picture of a head in the notification bar; when the head turns red it means you need to straighten your head, and if the head is green, it indicates good posture. These apps generally work by detecting the tilt of your phone, as that is associated with the tilt of your head. Although this isn’t a perfect solution, it does help you to remind from time to time to correct your posture while using your device.

You can also use the voice command on your phone to reduce the need for looking at the screen. Every phone has a certain type of voice command available, the most common being ‘OK Google.’

Exercise

Stretching is one of the best exercises to combat text neck. Adding core strengthening exercises to your workout regime and stretching your neck at work or while using your phone are some good ways to fight the stiffness. To make the stretching regular, add reminders on your phone at certain intervals that will alert you to stretch. Every few minutes, lifting your head and stretching your neck is of great help.

In not so severe cases, the above measure can keep text neck under control. However, if the symptoms persist, a medical evaluation should be done to rule out underlying causes.

Tuft & Needle just launched an all new mattress for 2018 called the Mint. This mattress is thicker and more plush than the original Tuft and Needle. I was able to buy a twin size earlier this year. Below are my findings. No word yet on pricing but I anticipate that this will be more expensive than the original given its construction and extra layer. The Tuft & Needle Mint should be available for purchase direct from their site later this year.

Overview of the Tuft and Needle Mint Mattress

The Tuft and Needle Mint comes in a box very similar to the original Tuft and Needle mattress.

Here’s what it looks like out of the box. To open it just use scissors and carefully cut into the plastic making sure not to cut the fabric or the mattress.

The Mint mattress is distinguished by its dark color and a green mint tag on the corner.

Below is a video overview of the mattress.

Construction of the Tuft and Needle Mint Mattress

The construction details aren’t out on this mattress but in general, it is a 3 layer all foam mattress with a base layer, a transitional contouring layer and a soft top layer that is responsive and breathable. This is a departure from the original Tuft and Needle which is a 2 layer construction.

My Tuft and Needle Mint Findings

The Tuft and Needle Mint is a considerably softer mattress than the original. You sink into this mattress right away and it hugs you a lot more as you can see in the picture below.

Below is another video showing how responsive each layer is inside the mattress.

Here’s a quick video that illustrates how the Tuft and Needle Mint Handles Motion transfer.

Finally, here’s a video taken with my thermal camera that shows heat retention on the mattress.

My Tuft and Needle Mint Recommendation

If you want a soft mattress that you can really sink into quickly, this is a great mattress. As of this writing, it’s not available to purchase.  I appreciate how responsive yet soft it is. I would say it’s responsive like the Leesa mattress but softer.  Because it is also a thicker mattress you should get good support as well with minimal motion transfer.

More information about this mattress should be available on the Tuft and Needle website soon.

Sleep and Your Immune System

Are you having trouble getting proper sleep? You should find a solution as soon as possible as lack of sleep has been linked to a wide range of physical and mental health problems, including those that are caused by an impaired immune system. Because it is designed to protect us from the flu, colds and other ailments, our immune system needs to be healthy and in optimal working condition. When it is weak and unable to function properly, it cannot do its job of protecting our health. One of the best ways to make sure that you have a healthy immune system is to get proper sleep.

How Lack of Sleep Affects Immunity

Lack of sleep does not only play a role in whether you catch a cold or the flu. It also has a major influence on how your body fights illnesses once you fall sick. For example, your body fights infection with the help of fevers. When you sleep, one of the things that occurs is that you get a better response to fever. Due to this, fevers tend to rise during the night. However, if you are not getting sleep, your reaction to the fever is not primed, which in turn means that your body may not be fighting an infection as effectively as it can.

While you sleep, proteins known as cytokines are released by your immune system. Some of these proteins help in promoting sleep. When you are under stress, or have an infection or inflammation, there needs to be an increase of certain cytokines. Production of these protective proteins may decrease due to sleep deprivation. Additionally, production of infection-fighting cells and antibodies is reduced when you do not get enough sleep.

Your body needs good sleep in order to be able to fight infectious diseases and illnesses like the common cold and the flu. Long-term sleep deprivation also increases your risk for diabetes, obesity and cardiovascular (heart and blood vessel) disease.

Studies Showing How Sleep Might Support the Immune System

There are a number of studies suggesting that sleep actually has the ability to help the body produce immune cells that you need to combat pathogens. For example, in one study, it was found that the concentration of serum interleukin-7, also known as IL-7, increased significantly while a person sleeps. IL-7 lays an important role in creating immune cells like B cells and T cells.

In another study, researchers found that sleep helps in shifting the balance of IL-10 and IL-12 in the body. These cells, both play a crucial role in regulating the immune system and developing immune cells. This in turn helps in globally increasing the efficacy of adaptive responses of the immune system.

Tips to Sleep Better to Help Your Immune System

If you have a problem getting proper sleep, there may be tips that can help you. Here is a look at some useful tips that can help you sleep better for your immune system:

• You should avoid using phones or tablets in bed. The blue light from the screens will stimulate your brain and you will end up staying awake for a longer period of time.
• If you are having problems getting to sleep earlier, keeping your lights dim in the hours leading up to bedtime to simulate the sunset could help. This will help in triggering the release of the sleep hormone, melatonin.
• If you have difficulty falling asleep, you should make sure to avoid caffeine in the afternoon and evening. Caffeine can stay in your bloodstream many hours after consumption. This means that pick-me-up cup of coffee you drank at 3 pm could still be in your system by 10 pm and prevent you from getting the sleep you need.
• When you experience broken sleep, it means that you are getting poor quality sleep. This is not good for your immune system. You should pay attention to what time you wake up in the middle of the night as it could be an indication of issues with certain organs in your body. For example, if you wake up at 3 am, it often means that you have a stressed liver.
• Your mattress might be the reason you are not getting proper sleep. Changing your mattress might just be the solution to help you sleep better. Not only will a more comfortable mattress help you fall asleep faster, but will also help in sustaining a long, deep and restful sleep.

To make sure that you are healthy and that your body can fight infections and diseases, you need to have a strong and healthy immune system. Proper sleep plays a critical role in keeping your immune system functioning properly. If you suffer from sleep deprivation, you should make sure to find a solution quickly to help your immune system and stay healthy.

Foods that Disrupt Sleep

A good night’s sleep is something everyone yearns for. It is a natural remedy that beats stress and helps the brain function better. But a large section of the population suffers from sleep disorders. While some cannot fall asleep, others wake up several times through the night and remain tired in the morning. It is easy to blame the bed, stress, or the next door neighbor for keeping us awake at night. What we don’t realize is that the food we have for dinner is often responsible for keeping us from falling asleep.

There are certain foods that can slow down digestion and keep us feeling uncomfortable through the night if taken close to the bed. When you keep consuming this food unknowingly before bed every night and then have trouble falling asleep, it can lead to serious illness.

Stop blaming others for your sleeplessness and avoid the following food before bedtime:

Coffee: We drink coffee for energy and vigor. When we drink it before bed, it does the same thing: keep us alert and awake through the night. Research has found that even when consumed six hours before bed, coffee can affect our ability to get quality sleep. The caffeine present in coffee is responsible for this. This applies to decaffeinated coffee because there’s still some amount of caffeine present in it.

Tea: Although tea doesn’t contain the same amount of caffeine as in coffee, it still has a significant amount of it. When you consume black tea before bed, the stimulant can cause difficulty in falling asleep. Besides that, tea is acidic in nature, causing indigestion and acid reflux, leading to troubled sleep at night.

Dark chocolate: You might think chocolate helps elevate mood and beat stress, but that’s the same reason why it also disrupts sleep. Dark chocolate makes for a good dessert before bedtime, and it helps a lot of people satiate their sweet craving after dinner. But most dark chocolates contain a significant amount of caffeine, and that’s enough to keep you up at night. If you must have chocolates before bed, consider one with a lower amount of cocoa, since they contain minimal caffeine.

Spicy food: It is common knowledge that food cooked with too much oil and spices can lead to heartburn, indigestion, and discomfort. When you consume spicy food for dinner, the discomfort can keep you awake, because heavy, spicy food slows down digestion and affects body temperature. That’s the reason why you feel warm after eating a big, spicy meal. Keeping your dinner light is the best way to avoid indigestion and discomfort at bedtime.

Alcohol: Most people consider a glass of wine a relaxing nightcap before bed. Drinking before bedtime has been a norm since ages, and several people still follow it. But did you know that any kind of alcoholic drink before bed leads to loss of sleep? This is because alcohol causes an increase in brain activity and body temperature, resulting in disturbed sleep. Alcohol has been found to reduce the rapid eye movement (REM) sleep and slow-wave sleep (SWS), which together are responsible for quality sleep.

Meat: Eating a big, meaty meal close to bedtime leads to disturbed sleep because of the time is taken to digest the food. The longer food takes to digest, the slower your body and brain will relax. The best option is to avoid big, meaty meals for dinner, but often that’s not possible, especially if you have a party. Making sure you consume the food well before bedtime is an easy way to beat indigestion during sleep.

What you what has a direct link to how you sleep at night. Avoiding these foods before bedtime is the key to better quality of rest.

Sugar and Sleep: How Sugar Impacts Your Sleep

Who doesn’t love to bite into an after-dinner dessert? The very thought will make hundreds drool. But, did you know that digging into your scrumptious dessert, cookies, or bowl of ice cream translates to feeding lots of added sugar into your body and this can impact the way you sleep.

In fact, studies suggest that the more sugar that you consume through the day, the more often you are bound to wake up in the middle of the night. And, even if you do not find yourself waking up a dozen times in the night, the sugar running in your system can drag you out a deep slumber, and leave you feeling exhausted the next day.

According to a study conducted at Columbia University, people who ate a lot of sugar through the day reported more arousals without actually being awakened – than those who ate less sweetened food. These people also reported to feeling chronically wiped out, due to the fact that they are pulled back into a lighter and less restorative stage of sleep.

That is not all, consuming way too much sugar through the day can also lead to a crash in energy. Have you ever wondered why you feel like taking an afternoon siesta after chowing down on a brownie topped with chocolate syrup? Eating too much sugar tends to reduce the activity of orexin cell, which will make you feel drowsy. Now, you have your answer!

To avoid nap-inducing energy dips, you will have to do all it takes to keep your blood sugar levels steady. If you can regulate your sugar levels, you will be able to keep your energy levels even and balanced throughout the day and will also help you stick to a normal sleep schedule. If you slowly cut back on your sugar intake, you will wake up more, well-rested.

So, what is it that you must avoid to sleep sound, is to avoid refined sugar! This is the main culprit that knocks your blood sugar levels off balance. You can find refined sugar in your soda, barbecue sauces, breakfast cereals, desserts, juices, and even canned fruits. You will be surprised to know that refined sugar finds its way into white bread, regular pasta, and even white rice. When you cut back on these foods and replace them with whole grains and complex carbs, you will not just improve the nutritional value of what you eat, but also will help you sleep better at night.

Want to eat better and sleep more? Experts opine that cutting down on sugar and eating more fiber will induce deep, slow wave sleep, as fiber can slow down digestion and doesn’t trigger a spike in blood sugar levels like carbs do. A few painless tweaks in your diet can help you sleep better and feel more energized.

Sleeping Well Naturally

Good physical health and sound mental acuity require getting a restful night’s sleep on a regular basis. Complications potentially arising from or worsened by lack of sleep include cardiovascular and kidney disease, diabetes, obesity and breathing difficulties. Lack of sleep can also have a negative effect on concentration, memory, logical thinking and mood.

Occasional short-term use of prescription or over the counter drugs can provide temporary relief from some sleep disorders, although their continued use can have serious side effects, including physical and psychological dependence.  Fortunately, there are some inexpensive and readily available natural alternatives to help you get the rest you need for optimum physical and mental performance.

Natural Sleep Aids

Melatonin is a naturally occurring substance produced in the human body by the pineal gland. Melatonin regulates the body’s circadian rhythm, which controls the sleeping and awakening cycle. Production of melatonin, however, can slow as people age, often resulting in disrupted sleep patterns and insomnia. Taken regularly in small doses, melatonin supplements can help promote and induce sound sleep.

Another natural substance known to help promote relaxation is valerian root, which is found in health food stores and the vitamin aisles of most pharmacies and grocery stores. Used for centuries to treat anxiety and insomnia, it’s an herbal sleep aid that has a soothing, calming effect on the human body. Available in capsule form or brewed as a tea to be taken shortly before bedtime, valerian root helps promote sound, restful sleep by increasing the body’s level of gamma aminobutryic acid or GABA, a naturally occurring chemical that relaxes the brain and relieves anxiety.

The same chemical substance in turkey that makes Uncle Eddie – and most of the rest of us – feel like taking a nap after eating a huge Thanksgiving Dinner is called tryptophan, an amino acid frequently used to treat insomnia by producing serotonin. The pineal gland then converts serotonin into melatonin, which as mentioned above controls the body’s sleeping and waking cycles. Tryptophan is a dietary supplement available at health food stores, and also occurs naturally in foods such as nuts, legumes and dairy products.

Chamomile is another readily available herb known for both its sleep-inducing effects and its mild tranquilizing properties. A 2009 study by the National Center for Complementary and Alternative Medicine concluded that chamomile was effective in reducing stress levels in patients diagnosed with anxiety. Sometimes called “sleep tea” when brewed, a cup of caffeine-free chamomile tea taken shortly before retiring for the night can help relax the body and promote deep, restful sleep.

Other Means of Improving Sleep Quality

Physical exercise has been directly linked to providing relief for chronic insomnia sufferers. A study by the National Sleep Foundation indicates that regularly spending even as little as 10 minutes a day walking, cycling or engaging in other aerobic exercise can dramatically improve sleep quality. In addition to promoting relaxation and sleep, exercise can also help reduce the risk of stroke, sleep apnea, restless leg syndrome and other sleep-related disorders.

In many instances, simply replacing that worn and sagging old mattress with a new sleep system can provide immediate relief from insomnia, bodily aches and pains and various other sleep ailments. Stop by one of Sit ‘n Sleep’s many conveniently located Southern California outlets to try out various types of mattresses and support levels. Knowledgeable sleep consultants are always on duty to help you select a mattress that’s best for your body type and weight, preferred sleeping position and physical condition.

As with any physical disorder, it’s advisable to consult with your health care provider before using sleep inducing supplements or beginning an exercise routine.

We Love Black Friday Mattress Giveaway

The Puffy Mattress has exploded on to the mattress scene. It is quickly becoming a very popular online brand. I recently received a queen size Puffy mattress for review. This mattress has a simple 2 layer construction with a denser foam for the top layer. I found it to be on the softer end of the spectrum. Below are my findings and recommendations.

Unboxing and Overview of Puffy

The Puffy is one of many new online mattress companies that ship their product in a box. A queen size currently retails for $950 which puts it a little higher on the end of the price spectrum in comparison to similar mattresses. It comes with a 101 night sleep trial where if you don’t like it you can return it for a full refund.

Here’s a picture of the box that my queen size Puffy came in.

Once you get it out of the box you will find that it is wrapped in plastic. This protects it from all the elements it may get exposed to in delivery. Unboxing is easy. From here, just cut the plastic carefully and the mattress will slowly expand into shape.

Here’s what the mattress looks like a few hours after  opening. You can see the signature puffly clouds stitched into the mattress ticking.

Puffy has a nice border around the front of the mattress with their logo…

Below is a video overview of the mattress along with what you can expect in terms of feel and bounce. This is a two layer mattress with the top part being a more dense foam followed by your standard base foam. It has a washable zippered cover. I have washed many covers like this and they are easy to unzip and wash. Just make sure you don’t use too much heat when drying. You don’t want to shrink the fabric as that will make it harder to get back on the mattress. I don’t recommend washing these covers and usually prefer people use a mattress protector instead.

Construction of the Puffy Mattress

Below are the construction details of the mattress. I also took a picture for reference. From what I can tell, there are two pieces of foam that make up the base layer and I believe they are the same densities.

PUFFY’S COOLING CLOUD™ FOAM

Our Top layer is a gel infused visco polyurethane foam (non-latex) manufactured with our Variable Pressure Foaming (VPF). It is 3” of 2.5 PCF CertiPUR-US Certified foam

FIRM CORE SUPPORT FOAM

Base layer is a polyurethane foam (non-latex) manufactured with our VPF. It is 7” of 1.5 PCF CertiPUR-US Certified foam.
PCF = Pounds per Cubic Foot – a measurement of density.

My Puffy Findings

Overall I found this to be a softer mattress. Despite only having two layers, it transitions well so that you don’t feel yourself hitting the base layer when you lie down.

Here’s a video of me squishing the mattress so you can see how each layer reacts. As you can see the top layer responds much more slowly.

Here’s another video illustrating motion transfer. There is very little bounce with this mattress and I believe this was by design. This mattress would be a good choice for couples looking to eliminate motion transfer.

Here’s a picture of how much by bowling ball sinks into the mattress. The Puffy will cradle you fairly well and will give good pressure relief.

The video below was taken with my thermal camera to illustrate heat retention on the mattress. I thought this mattress hanled heat fairly well given it’s construction.

My Puffy  MattressRecommendation

Overall the Puffy is a conforming, soft mattress that should please people that like a softer feel with conforming foam. At $950 for a queen size though it is a bit pricey. The Puffy has a relatively simple construction. Usually mattresses at this price point have at least 3 layers. Despite that though it still transitions well.

I think heavier sleepers may want to go with a thicker mattress to ensure proper support and prevent bottoming out on the mattress. I didn’t have that issue and I am 190 lbs. but I think beyond that it may be a concern.

Learn more about the Puffy Mattress.