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Having Trouble Sleeping? 10 Ways to Overcome Insomnia and Sleep Better

Having Trouble Sleeping? 10 Ways to Overcome Insomnia and Sleep Better 0

Overcome Insomnia and Sleep Better

A good night's sleep allows you to wake up feeling refreshed and rejuvenated. During sleep, your muscles relax, your body repairs, and your brain declutters in preparation for the day ahead.

So we can agree that not getting enough quality sleep can hinder your body from achieving these goals. Thus, this can negatively impact your health and well-being.

If you're having trouble sleeping or waking during the night, you could be one of the millions who suffer from insomnia, a potentially serious sleep disorder.

The Potential Health Risks Associated with Insomnia

While you may be painfully familiar with the aftermath of too little sleep, feeling tired, emotional, or having difficulty concentrating, you may not realize the potential long-term effects.

In fact, here are just a few of the many health risks associated with sleep deprivation:

  • High blood pressure
  • Intensification of chronic pain
  • Increased risk of atherosclerosis (plaque buildup in the arteries)
  • Increased risk of stroke or heart attack
  • Higher risk of developing diabetes
  • Higher risk of depression and anxiety
  • Weight gain or difficulty with weight loss

10 Tips to Promote Restful Sleep

So, to reduce your risk of insomnia-related complications, it's essential to find a method of improving your sleep.

You see, even a few hours a week of sleep deprivation has a negative impact on the function of your central nervous system. The effects are cumulative.

While no one method will work for everyone, here are several suggestions that could help you overcome insomnia and sleep better at night:

#1 Set a regular sleep schedule

Your sleep cycles are regulated by your circadian rhythms; an internal clock that should be allowing you to fall asleep around the same time each night.

Setting a regular sleep schedule, like going to bed and waking at the same time each day, can help reestablish healthy sleep patterns.

#2 Decrease Evening Screen Time

Cellphones, computer screens, and televisions emit blue light, a light similar to sunlight but more intense. Blue light signals your brain that it is time to be awake and blocks your body's production of melatonin, your sleep hormone.

Avoiding electronics at least one hour before planning to sleep should help you fall asleep easier.

#3 Introduce White Noise

Even while you are sleeping, your brain processes sound. White noise is a consistent sound like the noise created by a fan, humidifier, or commercial white noise machine.

Having this "noise" in the background can help mask other noises known for disturbing your sleep cycles during the night.

#4 Minimize Caffeine Consumption

Caffeine not only increases your alertness and makes it difficult to fall asleep, it also disrupts your circadian rhythms, reducing the quality of your sleep.

Drinking coffee or tea even 6 hours before you turn in will reduce your sleep time by at least an hour.

#5 Establish a Relaxing Pre-Sleep Ritual

Setting a relaxing nightly ritual can help signal your brain that it's time to wind down. Some prefer a relaxing bath while others may opt for a cup of herbal tea and a good book.

The point is, you decide the routine and perform the routine at the same time each evening.

#6 Create a Comfortable Sleep Environment

A room that is too hot or too cold could cause insomnia. So most experts recommend a bedroom temperature between 60 and 67 degrees.

Even then, you may find yourself sweating during the night. If sweating during the night interrupts your sleep, moisture wicking sheets can help you stay comfortable and allow you to stay asleep.

#7 Consider Replacing Your Mattress

Another way to overcome insomnia is to check out your mattress. Although your warranty period may be longer, your mattress should be replaced every 7-10 years, sooner if you notice signs of wear.

Inspect your mattress for sloping edges, bulges or sagging. Investing in a mattress that better supports your frame may alleviate your sleep issues, especially if you wake up with pain.

#8 Resist the Urge to Nap

While you may feel like napping is the best solution for the effects of sleep deprivation, napping can affect your sleep at night.

Now, if you must nap, try to limit it to 20 minutes. A short rest may refresh you just enough to continue with your day without dramatically impacting your ability to fall asleep later.

#9 Engage in Regular Exercise

One of the major advantages of regular exercise is improved sleep. Even 20 minutes of physical activity like walking is beneficial.

Therefore, aim to include more exercise into your schedule. The good news is, you'll experience greater energy and stamina throughout the day that will only help you sleep better at night! 

#10 Learn to Relax your Mind and Body

Progressive relaxation exercises and deep breathing can help you learn to relax rather than letting your worries keep you awake.

Actually, try this simple yoga breathing exercise: Inhale through your nose naturally and exhale through your nose slowly, while allowing your body to relax. Directing your focus to the experience of breathing may help you drift off.

You Should Wake Feeling Refreshed

Every morning, you should jump out of bed feeling rejuvenated and refreshed. Setting a consistent sleep schedule, a relaxing sleep ritual, and establishing a comfortable sleep environment may help you fall asleep easier, protecting you from the adverse effects of sleep deprivation.

To create a comfortable sleeping environment, visit Lifestyle Marketplace for duvet cover sets, sheet sets, and pillowcases. Our Deep Sleep Premier 1800 sheets are ultra-soft, wrinkle-free, and ultra-comfortable. Their moisture wicking abilities help regulate your body temperature, so you can sleep comfortably throughout the night and beat insomnia!

Clearing the Confusion between King and California King Mattresses

Clearing the Confusion between King and California King Mattresses 0

The differences between a king and California king mattress are a common source of confusion and frustration.

You see, it’s not uncommon for someone to realize that a newly delivered king mattress does not fit into their current bed frame, or that newly purchased king-sized bedding is too short or too long for their mattress.

Understanding the differences between these two distinctly different mattress sizes can help clear the confusion and save you some aggravation in the process.

A Brief History of the King and Queen Mattress

Seventy years ago, your mattress options would have been quite limited. You would have only had the options of a twin mattress or a double, which we now refer to as a full-sized bed.

While the concepts of the queen and king mattress were introduced midway through the 1940s, these larger mattress options did not typically impact purchasing decisions until the 1950s, when newly designed suburban homes provided enough floor space for larger beds.

At that time, the queen-sized bed outsold the king three to one.

The Introduction of the California King Mattress

In the 1960s, a Los Angeles furniture company introduced a fifth option, a longer mattress that is wider than a queen, but not as wide as a standard king. This mattress is said to be an oversized bed created specifically for the mansions of athletes and celebrities, to better fill the available floor space and accommodate those of tall stature.

Appropriately dubbed the "California King," the furniture company began mass-producing their design a few years later.  

It did not take long for other mattress manufacturers to follow their lead. The new California king beds were marketed as a better option for those of taller stature to make sleeping more comfortable; to keep their feet from hanging off the edge of the bed.

Sizing Differences are a Common Source of Mattress Confusion

Over the years, the sizing differences between the King and California King has been a perpetual source of misinformation and confusion.

Yet, mattress confusion is understandable. Mattress sizing is not a frequent topic of conversation or even a subject we give much thought.

Many people mistakenly believe that the California king mattress is thicker or more plush than a standard king mattress. This misconception leads some people to assume that standard king deep pocket sheets will fit their California king mattress.

Unfortunately, this is not the case. The thickness of a king mattress is not considered in the differentiation between standard and California king; the differences are determined by the width and length.

If you are not entirely sure if your mattress is a standard king or a California king, or wondering which king will best suit your needs, a few simple measurements will give you the answer.

The Dimensions of a King Mattress

The standard, or eastern, king mattress is your widest mattress option. A king mattress is typically ideal for those looking for maximum personal space. It's important to consider the overall room size, as well as measuring turns in corridors and stairways, to ensure a king mattress will fit your space.

Some of the important distinctions of a king mattress include:

  • Measurements are 76 inches wide X 80 Inches long
  • 16 inches wider than a queen-sized mattress
  • The same length as a queen-sized mattress
  • Ideal for those who want the extended width
  • Ideal for couples who want space for pets

The standard (Eastern) king mattress is designed to rest on two XL twin box springs or foundations.

When a split king is preferable, for example for using with an adjustable bed frame, typically two XL twin mattresses and box springs are ordered.

The Dimensions of a California King Mattress

The California king mattress is your longest mattress option. While the California king mattress offers more width than a queen-sized mattress, it does not take up as much space width-wise as a standard king.

Some of the important considerations of a California King include:

  • 72 inches wide x 84 inches long
  • 12 inches wider than a queen-sized mattress
  • Four inches longer than a queen or standard king
  • Ideal for those who want extended length
  • Suitable for those 6'2" or taller

If you’re looking to order a new California king mattress, your foundation or box spring is specific to your mattress size. Like a standard king, the foundation is typically split, so you will likely be ordering a total of three pieces, a mattress, and a two-piece foundation.

Splitting the foundation makes it easier to move the foundation into your room.

Whether you are deciding on the size of a new mattress or purchasing new sheets and bedding for the mattress you have, it's important to know the differences in measurements between a King (eastern) and California king. Frames and bedding designed for one will not fit the other.

For affordable, high-quality sheet sets, bed covers, and accessories, visit Lifestyle Marketplace.

Our Deep Sleep Premier 1800 sheets provide a snug fit for standard and pillow top mattresses from 12-18 inches thick. You will find our Deep Sleep Premier 1800 sheets ultra-soft, wrinkle-free, and ultra-comfortable. Their moisture wicking capabilities help regulate your body temperature so you can sleep comfortably throughout the night!

Sources:

https://www.overstock.com/guides/history-of-california-king-beds/

https://bedtimesmagazine.com/2015/06/1941-1965-mattress-makers-introduce-king-and-queen-sizes/

http://bettersleep.org/mattress-sizes/

https://www.sleepgallery.biz/california-king-or-king-first/

https://www.sleepauthority.org/california-king-vs-king/

  • Angela Antrim