sleep hygiene tips
26 Jun
Blogs

10 Sleep Hygiene Tips

sleep hygiene tips

Sleep is what all of us must need in order to have a mind reset and energize our body for tomorrow’s activities. But if you find yourself counting sheep at bedtime, maybe it’s time you need better sleep hygiene.

Sleep hygiene is defined as good sleep habits. If you follow good sleep hygiene, it’s usually easier to fall asleep.

Sleep hygiene encompasses applying certain behavior and practices for a good night’s sleep. Sustaining good sleep hygiene helps you fall asleep faster and stay asleep until you complete the required sleep cycles. After all, having 7 to 8 hours of sleep makes our bodywork overall cognition, reasoning, and verbal abilities activities better the next day. To secure the maximum benefits of sleep, you need to consistently practice good sleep hygiene.

You wake up feeling refreshed and rejuvenated only when you practice healthy sleep habits. Here we list down simple tips for you and confer how these steps guarantee sound sleep through the night:

Be consistent about your bedtime

If you go to bed at around 9 PM every night, be consistent about it. Don’t deviate from your sleep routine even during weekends. A minor deviation of 30 minutes to an hour is fine. But it’s important to be as consistent as possible.

While working on your sleep hygiene, you can’t compensate for lost sleep. Moreover, Sleep deprivation affects your productivity the next morning. Also, oversleeping the following night doesn’t compensate for the lost hours of sleep. Instead, it leaves you feeling slow-moving. Depending on your work or household chores, pick a time between the natural bedtime hours of 8 to 11 PM and maintain that consistency to reap maximum benefits of sleep.

Keep Your Bedroom Dark

Our brain is conditioned to sleep when it’s dark because our circadian rhythm regulates the body’s internal clock. Circadian rhythm is inclined by natural light. Bright lights stop the secretion of the sleep hormone melatonin. Keeping our bedroom dark promotes melatonin secretion, necessary for a good night’s sleep. Our body is prone to be alert and wakeful during the morning hours. To avoid sleep disruptions due to natural light wear eye masks or put curtains in your room.

Avoid Clutter in your bedroom

Sleeping in a messy bedroom definitely may increase anxiety which leads to disruption of sleep. Ideally, it’s best to keep 2 to 3 feet of space on all three sides of your bed (except the side against). Provide some walking space in your bedroom after positioning your bed and essential furniture as this will keep your room tidy and prevent stress-induced sleep disruptions.

Take a Warm Bath or Shower Before Going to Bed

It is very important to take a warm bath or shower before bed as it causes your body to heat up and then cool down after you step out of the bathroom. The process of cooling down makes you fall asleep sooner. Your body experiences a drop in temperature while sleeping. The temperature drop after a warm bath or shower prepares your body for sleep.

Wear Loose, Comfortable Clothing at Bedtime

Having comfortable sleep is as important as wearing comfortable clothing at bedtime. Before going to sleep always wear loose clothes made of breathable fabric which allows your muscles to relax as you sleep. Breathable fabric keeps you relaxed and comfortable because they don’t trap heat.

Choose the Best Mattress and Pillow

Your mattress and pillow should make your spine neutrally aligned as you sleep. Spinal misalignment initiates back pain, neck ache, and muscle stiffness. To sleep comfortably, choose a high-quality mattress with the ideal firmness level suited for your body type and sleeping position.

A mattress that adapts to your body’s position and movement will be your top priority. Comfort Living PH’s King Premium UltraLux Hybrid Mattress is the right choice because of Eco-Friendly Cool Memory Foam and Cooling Memory Foam, a perfect combination for breathability and better contouring. The CoolTech Gel gives amazingly cool comfort while maintaining softness and firmness all throughout the night.

Balance Water Intake Throughout the Day

Water is definitely a need in your body throughout the day’s activities. Drink more water during the morning and afternoon. Remember to limit your water intake 2 hours before bedtime. It doesn’t mean you should not drink water at all during that time. Drink enough water so you don’t wake up feeling thirsty, but avoid drinking too much as it can lead to frequent bathroom breaks.

Avoid a Heavy Dinner

Coming home from work makes you feel hungry which tends you to eat heavy at dinner time. You need more time to digest a heavy or spicy meal. Undigested food can trigger acid reflux, causing sleep interruptions. It’s best to eat a light meal 2 to 3 hours before bedtime. This gives enough time for your body to digest.

Eat Tryptophan-rich Foods

Foods that fall under Tryptophan is a sleep-inducing amino acid which helps to sleep faster. Warm milk, a slice of cheese, and Greek yogurt are rich in tryptophan. Have one of these as a light snack before going to bed. Eating these snacks can control hunger while promoting the quality of sleep.

Don’t Struggle to Sleep

If you can’t fall asleep after lying on the bed for 20 minutes, it’s best to get up and do some activity. From reading your favorite book to focusing on some breathing exercises, it can make your eyes and body be ready for sleep. Don’t associate your bedroom or the bed with a struggle to fall asleep. It causes anxiety and further delays your sleep.

If you keep waking up during your sleep or feel sleepy at daytime, it means that you have poor sleep hygiene. Making some simple changes to your lifestyle can keep these bad sleep hygiene practices at bay. Your improvement in consistency of sleep promotes several health advantages from your sleep when you religiously follow good sleep hygiene. And to sleep comfortably for an energized self the next day, Comfort Living PH’s King Premium UltraLux Hybrid Mattress is the perfect choice because of Memory Foam with Natural Latex for breathability, better contouring, and maximum support system. A Powerhouse Hybrid Combo of CoolTech Gel Memory Foam + Natural Latex + Individually Packed InnerSpring Technology. Just visit https://comfortlivingph.com for the finest mattress, pillows, and mattress toppers you need for that good, comfortable deep sleep you’ve been longing for.

Sleep positions
19 Jun
Blogs

What is the best sleep position?

Sleep positions

Sleep is a huge part of our lives. But there’s more to it than you have in mind. If you are having a difficult time getting enough sleep or you have an injury, there’s more to it than catching some sleep. Your sleeping position portrays a huge role in your goodnight sleep. Different sleep positions have different advantages and disadvantages. If you are having body pain, you might want to consider switching to a different position.

Here are different sleeping positions you might want to try to achieve a good night’s sleep.

Fetal Position

The fetal position has a lot of benefits to having a good night’s sleep. It is a great position if you are struggling with lower back pain or pregnancy. Sleeping in this position can also reduce snoring. Unfortunately, the fetal position has disadvantages as well. Ensure that your posture is relatively loose because your comfortable sleep could limit deep breathing. If you have issues with stiffness, sleeping in a fetal position can result in soreness.

Sleeping on your side

Sleeping on your side has great advantages as well, especially if you sleep on the left side. It can help reduce snoring and can help with your digestion and there’s a possibility that it can reduce heartburn. According to researchers, sleeping on the right side increased heartburn and acid reflux, which suggests switching to different sides while sleeping. Sleeping on your side can cause stiffness and it can also lead to jaw tightness.

Lying on your stomach

Stomach sleeping is the least favorite position. Although it is a good position for snoring and sleep apnea, it does not have any other benefits apart from those mentioned above. Sleeping lying on your stomach can cause both neck and back pain. It can also add a lot of unnecessary strain to your muscles and joints, which leads to waking up tired. It is best to place a pillow under your lower belly to help reduce the back pain.

Flat on your back

Sleeping on your back provides the most health benefits. It helps a lot in terms of protecting your spine at the same time relieving hip and knee pain. Moreover, it keeps your body in an even alignment over your spine which plays a role in reducing pressure on your back and joints. 

It is best to keep track of your sleeping position to avoid body aches at the same time your sleeping position affects your health as well. Try different positions and determine which position best fits you. Do what you think is best for you and ensure that your position helps you feel rested and relaxed once you wake up. If you want to experience a good night’s sleep Comfort Living is equipped to provide you with your perfect bedding essentials. Reach us through https://comfortlivingph.com.

Man sleeping
12 Jun
Blogs

5 Ways To Fall Asleep Fast in Five Minutes or Less

Man sleeping

Do you spend more time finding ways to sleep rather than sleeping? You are not alone, there are certain nights where falling asleep quickly is difficult. Not being able to sleep properly can be a frustrating experience and it can ruin your health condition as well. It is very essential to sleep properly because sleeping is the best way to keep your body in good condition.

Here are helpful ways to fall asleep fast:

Doing Exercise

Physical exercise contributes a lot to have a good night’s sleep. Exercising not only helps you maintain a fit and healthy body but at the same time, it can improve your sleeping pattern. Moderate to high-intensity exercise can lead to an improvement in someone’s sleeping quality.

Eat carbs at night

Eating carbs four hours before your nap time can help you sleep faster and better. Opt for simple carbohydrates that are easy to digest which are white rice, bread, pasta, and potatoes. Keep in mind to always eat in a moderate portion to avoid indigestion. Also, make sure that you consume these foods four hours before you sleep and avoid eating spicy foods before sleeping.

Avoid using your phone

Extreme use of your mobile phone during your bedtime hours affects your sleep. Using it not only stimulates your brain but the screen also interferes with the production of sleep hormones. This can affect your sleeping hours in the future and can result in difficulty of sleeping even if you are not using your phone.

Reading books

Reading books can be therapeutic and can help prevent anxious thought patterns that could distract you in your sleep. It can help your mind separate your bedtime from stress. Making reading a ritual before sleeping can help you fall asleep faster and enjoy a better quality of sleep through the night. It also helps in improving your cognitive function.

Having a good mattress

A good mattress is very essential not to only sleep faster but at the same time improve your sleeping condition. It also improves your memory, performance, and productivity to survive your everyday life. Make sure that your mattress fits your lifestyle and your sleeping habits. If you want to get the perfect night’s sleep, get a mattress that matches your body type and your sleep style.

Try these beneficial tips if you are having a hard time catching a good night’s sleep. To help you sleep faster and better you might want to invest in a good sleeping mattress and pillow from Comfort Living. We have a wide selection of mattress sizes and pillows which are perfect for your lifestyle and sleeping habits. Visit us at https://comfortlivingph.com for more information.

Dad and son cleaning
05 Jun
Blogs

How Often You Should Replace Everything In Your Bedroom

Dad and son cleaning

As you head to your scheduled “spring cleaning”, you abruptly remember all those things that should undoubtedly be washed. How long since those curtains have seen the inside of a washing machine? It’s also a good time to take stock and think about replacing things, like say that mattress you’ve had since summer ten years ago.

In honor of your sabbatical season, why not take a spin around your bedroom and gather what might need a freshening up?

Mattress

When to toss: 10 years

Let’s start with the main attraction. Do you remember when you had your mattress? If it is more than 10 years, it means it’s time for a new one. It still depends on the type of bed you want. To know a thing or two, latex mattresses last around eight years, memory foam around seven years, and innerspring are even less.

How do you know when it’s time to get rid of the old mattress for a new sleeping bed? Simple: listen to your body. Your body would know how you feel while sleeping, if it is now uncomfortable to sleep in and wake up with back pain, then it may be time for a new one.

Pillows

When to toss: 1 to 2 years

How about the main supporter of your head and even between your legs? It says that replacing your pillows should be one to years’ worth of usage. You’ll ask, why that fast? Apparently, pillows absorb most of the body oil, dead skin cells, and hair which creates the perfect environment for dust mites – the common allergens found in your pillows.

It is recommended to wash your pillows every six months and use a protective case between the pillow and pillowcase. But how to tell when it is time to replace your pillows? Fold it in half and observe if it stays that way. If it does, it’s time for a new one. Well, if you spring for quality down pillow and take good care of them, you might surpass the two-year itch out of them.

Sheets

When to toss: 2 years

Sheets can be a big outlay but how long should expect them to last? Most people replace them within two years. After regular use and frequent wash cycles, the fibers of your bed linens can start to break down and show signs of wear and tear.

Having said that, it doesn’t mean your sheets will all of a sudden fall apart immediately after two years. If you think that they’re starting to look and feel worn out, and you want the prime condition and comfort for your bed, two years or so is a great time for a refresh.

Comforters

When to toss: 15 to 25 years

Luckily, comforters are much more durable to last longer. Comforters don’t have to support the weight the way pillows and mattresses do as they can last from 15 to 25 years if you keep it covered and air it regularly.

In those long years, definitely you won’t remember how long you’ve had it. To know when to replace them when it begins to look limp and flat or starts leaking bits of filling. Just use them nicely and keep it clean as much as possible.

Replacing pieces in your bedroom is quite confusing at the start because you don’t have much knowledge of how long you have been using them for some time. As they always say, take good care of them they will last longer. Of course, looking for a replacement exhausting, to say the least. That’s why at ComfortLiving PH, we have a variety of bed items to choose from. If you need a new mattress, pillows, comforters, etc. visit https://comfortlivingph.com for the finest bed essentials you need for the good, comfortable sleep you’ve been laying in.