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Ten Sleep Tips for Switching from Holiday Mode to Work Mode

10. Hydrate

All that time in the sun has sucked the moisture from your body. As you head back to work, try and drink as much water as possible. It will help you stay awake, fall asleep when you want and help your body preform at its peak potential.

9. Bring Back Routine

Holidays are the perfect time to abandon routine and let chance and circumstance be your guide. Now that it’s business time, routine is key. It will help you maintain a balanced sleep schedule, where your body naturally prepares for bed at the end of the work day.

8. Disable the Snooze

If you have an old-school alarm clock like us, use tape to eliminate your desire for seven more minutes of sleep. If you use your phone, use the settings menu to disable the snooze option.

7. Eat Earlier

A late barbecue or meal out in the summer is acceptable, but your body doesn’t need the extra workload of digesting right before bed. Try to eat at least four hours before crawling on to your Vancouver mattress.

6. Appropriate Snacking

If you do need a snack before bed, go with milk or nuts. Avoid pizza and anything salty.

5. Tinderdown

Put the phone away at least an hour before bed. You can scroll through the latest ‘Tinderites’ over breakfast.

4. School Prep

If your kids can’t sleep, you won’t be getting any rest. Lower bedtimes to match the school year. Increase reading before bed and strategically hide the iPad.

3. Lower the Light

The sun is setting earlier and earlier, but for these first few weeks of September, close the blinds completely to block out any unnecessary light.

2. Substitute Local Craft Beer for Organic Tea

Everyone seems to be enjoying the craft beer craze, but alcohol is the worst for securing a proper sleep. [See tip 1] Try some loose-leaf tea with your beard.

1. Mattress Makeover

Sleep can sometimes come easy after a physical day in the sun. During the fall you need all the help you can get. Upgrade your mattress at Simmons Mattress Gallery and feel an immediate difference in the comfort provided by your bed.

Sleeping Cities

Jawbone, the makers of the ‘UP’, a self-tracking system you wear on your wrist, has published an interesting data survey that shows the sleeping patterns of different cities around the world.

The UP system helps you make personal alterations to your daily routine in the pursuit of leading a healthier life.

With the permission of their users, the creators profiled a sample of 5,000 participants per city and used the data to create a worldwide comparison of sleep schedules.

The findings showed that Melbourne was the most well rested city, with the average participant sleeping six hours and fifty-eight minutes a night. The least amount of sleep award went to users in Tokyo, Japan.

UP wearers in Brisbane were the first to go to bed, with the average being 10:57 p.m. The night owl designation went to Moscow, wear the average user sought out their luxury mattress at 12:46 a.m. Coincidentally, Moscow recorded the latest average rising time with 8:08 in the morning. The data would seem to indicate that the Russians sleep the most, but the UP instruments showed that even with the extended hours spent on the mattress, Moscow participants spend a large amount of time awake on their beds. This could be due to a healthy sex life or a plethora of uncomfortable mattresses.

Data from Vancouver was not featured in the chart, but Simmons Beautyrest owners would probably bring our average up to the Melbourne benchmark.

To sleep like an Australian, visit Simmons Mattress Gallery at 1001 West Broadway.

Ten Sleep Tips for Seniors

As we age and ease into retirement, new issues arise that disturb our sleep. Chronic pain can become a daily occurrence and can affect our ability to find comfort, even on our Vancouver mattress. With retirement, a change in our daily schedule can be hard to adjust to. And there is always the increase of worry and stress brought on by the passing of loved ones. All of this weighs heavy on our sleep routines.

Simmons Mattress Gallery would like to offer ten tips for seniors struggling with sleep issues:

10. New Exercises

Exercising becomes increasingly difficult as our body start to change. Finding new, low-impact exercises, is important for continued health. Try yoga as a start.

9.  Adjust Your Diet

Changes in our bodies can also affect what foods we can handle in our old age. We may not be able to stomach the spices we could in our 40s. An upset stomach can impact your bodies ability to remain asleep.

8. Nap Less

With more time on our hands, we may feel the urge to nap. This can decrease our ability to fall asleep at night.

7. Create a Sleep Schedule

Once our work schedule is abandoned, we sometimes lose track of our sleep schedule. Regular bedtimes create healthy sleep patterns. Stick with them and reap the rewards.

6. Remove Your Clock

Our alarm is no longer needed, but our bedside clock remains. Sometimes the reminder of time can create unneeded anxiety, especially if we are having trouble sleeping. Removing the clock is luxury we’ve earned.

5. Mattress Function

Reserve your mattress for sleeping only. We sometimes start to add televisions and other entertainment devices to our bedrooms. Your bed should be used for only two things: sleep and sex.

4. Reduce Your Caffeine and Alcohol

A glass of wine or two with dinner or a nightcap of scotch on the rocks is tempting when our responsibilities are reduced, but alcohol has an increased ability to disrupt our sleep patterns as we get older. Opt for tea instead of the hard stuff.

3. Keep a Sleep Journal

If you are concerned about your sleep patterns, you should document your nocturnal activities. This will help you and your doctor find an appropriate treatment.

2. Check Your Prescriptions

Always read your prescription bottles carefully, especially the appropriate times to take your pills.

1. Talk to Your Doctor

If you are concerned about your sleeping habits, talk to your doctor immediately. The quicker you can normalize your sleep the better.

Bedtimes

Bedtimes are a constant struggle for parents with young children. Sometimes it seems that the little ones’ internal clocks are reset daily. One night they fall asleep as soon as you put them down, the next they fuss and cry for two hours before closing their eyes.

A team at the University of Colorado is looking to shed some new light on this topic. Actually, their findings show that ‘less’ light may be the key to a more even sleeping schedule.

The research team, working under the leadership of lead scientist Monique LeBourgeois, studied the sleeping habits of 14 healthy toddlers to learn more about children’s circadian rhythms. They used wrist activity monitors to track the children’s sleeping patterns over the course of six days. They also used cotton swabs to monitor the levels of melatonin in each child. Melatonin is a naturally occurring hormone that helps our bodies slow down at the end of the day.

They found that children who’s melatonin levels surged 30 minutes before bed, were far more likely to fall asleep when they were put to bed. Children who did not experience this surge, or received it later in the evening, were far more likely to remain restless once tucked in.

So now the question: How do we control the surge of melatonin?

Science has proven that melatonin levels are directly related to the amount of light the body receives. As light levels dip in the evening, levels rise.

The team from Colorado found that a progressive dimming of the house lights was an extremely effective way of controlling the hormone release in the children’s bodies. They also concluded, that allowing natural morning light was just as important for maintaining a proper sleep schedule.

Exposure to unnatural light from electronic sources like iPads, the television and laptops was strongly discouraged during the lead-up hours before bed.

Office Hours

Simmons Mattress Gallery has written more than one blog about the need to separate your working hours from your personal life. When there is no division between work and home, your working mind never gets a chance to rest. This affects your sleeping patterns, has the potential to damage family relations and needlessly increases your daily blood pressure.

We're sure his drool will do wonders for his keyboard.

You need a break. You need that separation.

Apparently, this message is lost on many of the political representatives from the country directly below us.

In a new study by the broadcast station CBS, a fifth of the newly elected members to the House of Representatives are spending their nights sleeping in their Washington D.C. offices. 19 of the 87 new Republicans and 2 of the 9 new Democrats have admitted to living in their place of work. Many of the representatives are from out of state and don’t see the need of spending an extra $20,000 renting an apartment in America’s capital. Instead, the politicians are choosing to spend their nights on cots, couches, air mattresses and rollaway beds.

Many of the polled representatives believe that by sleeping in their offices, they are showing their constituents that even though they are working in Washington, their home is in their elected State.

Seriously. Bite the bullet and rent a bachelor suite. These men and women are doing a disservice to the folk who elected them. By sacrificing a comfortable sleep on a proper bed set for a pullout couch, the Representatives are compromising their mental capabilities. Their symbolic stand comes at a cost far more valuable then the price of rent.

Don’t follow their lead. The office is for work hours only. If you work out of the home, make sure to make a physical separation between your work and sleeping space. Your body and your professional decision-making will be better off.

Myth Busting

The more you research sleep, the more you discover how much literature is actually published on the topic. Every blog, column or book on the topic offers different advice. So this week Simmons Mattress Gallery would like to address some of the myths and facts around our favourite subject: sleep.

Napping Has Its Benefits

1.

Myth: Your sleeping hours before midnight are the most valuable.

Fact: Your sleeping hours are relative to your own schedule. If you force yourself to fall asleep too early, then you will wake up earlier, ruining your regular pattern of rest.

2.

Myth: Naps are harmful to your regular sleeping pattern.

Fact: If naps are taken early in the day, they will not affect your regular sleeping rhythm. If they are taken to close to your anticipated bedtime, they can have a negative effect. Getting a short rest in the middle of the day can also increase your mental processing potential.

3.

Myth: The body craves extra sleep hours like it craves excess food.

Fact: Eating excess food allows your body to store fat. In earlier times, this was helpful for periods when humans went without food. Human bodies cannot store the benefits of sleep. You cannot sleep ten hours one night and hope that your body will balance out when you only get three hours the next night. Your wakefulness is a direct result of the sleep you had the night before.

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