Working out regularly offers a lot of benefits including better sleep. According to Healthline, it not only helps promote relaxation but also reduces anxiety, and normalizes your internal clock. Therefore, exercising is a great option if you are having a hard time sleeping at night.

Regardless of these studies, however, many people still believe that working out before bed can make it harder to get a good night’s rest. But, recent studies suggest that this may not necessarily be true. The main factor for this is to simply be mindful of the exact timing and to focus on the type of routine that won’t affect your ability to fall asleep at night.

If you’re still unsure whether working out before bed is bad for your sleep, use these pointers to keep your sleep on track.

Monitor your workouts and sleep performance

One of the ways to know if exercising at night is beneficial to your sleep is by keeping track of them. According to Kin M. Yuen, M.D., M.S., an assistant professor of sleep medicine at the University of California San Francisco, recording a journal of your evening workouts will help you assess if exercising at night is beneficial for your sleep. When doing this, record your activities.

Moreover, you can also use a  fitness tracker to log your heart rate and gather data on your sleep performance.

Try doing low-intensity exercises

Since intense workouts pump your heart rate heavily, it may be more challenging to sleep at night. Therefore, it is recommended that you indulge yourself in mellow exercises such as yoga and stretching. Other low-intensity activities that you might want to do include:

• Cycling
• Swimming
• Walking
• Running
• Rowing
• Water aerobics
• Tai chi
• Aerobics
• Jogging
• Inline skating
• Zumba
• Power walking
• Sprint

Have a 30-minute break before bed

According to research, speeding up your heart rate by 26 beats per minute while running can disturb sleep. So it is recommended that you stop your workouts at least 30 minutes before bed so that your body can cool down.

With that said, however, Dr, Yuen suggests that you may be better off taking the time to complete a longer cool-down session. This not only helps to calm down the entire body system but also cools the body temperature which can encourage better quality sleep during the night as a result.

Consume recovery snacks

According to the Mayo Clinic, consuming recovery snacks can help with your muscle recovery, easing your fatigue from working out in the process. After working out, consuming meals that contain both carbohydrates and protein within two hours of your exercise is recommended. Some of the meals that are great for post-workout recovery include:

• Yogurt
• Fruits and vegetables
• Peanut butter sandwiches
• Low-fat chocolate milk and pretzels
• Protein smoothies

Avoid trying new workouts

Trying new workouts means that new muscles will need extensive muscle repair. As a result, this can lead to sleep disruptions. Sticking with workouts your body’s familiar with is recommended. For instance, if someone routinely runs two miles every day, then perhaps nothing is out of the ordinary and the body’s not as challenged. On the contrary, if someone is new at running, it may then create more muscle stress in the process.

Overall, the best time to exercise solely depends on the time that works for you. The most important thing here is that you exercise regularly, whenever that may be as it helps promote overall better sleep.

Comfort Living Philippines is the #1 online Mattress Store in the Philippines, offering high quality bedding essentials such as premium mattresses, orthopedic pillows, premium memory foam topper, duvet cover, single premium mattress philippines, and many more. We are committed to giving people an upgraded way of rest and sleep for a healthier tomorrow. Know more of these at ​​comfortliving.ph. 

Nowadays, organic latex mattresses have become popular amongst consumers. But on the other side, Latex mattresses get a negative reputation. Some consumers who are not familiar about latex mattresses may have misconceptions about it. And even the word “latex” sounds fabricated to them, close to the word “plastic” that is “natural” which causes confusion to buyers.

Although buying latex mattresses is one of the best investments you can ever make, there is still a lot of misinformation online regarding this matter.

In this article, we will give you five common myths regarding latex mattresses and its components that will help you to become more knowledgeable about purchasing it and how it can give you that good night’s sleep. Read to know more!

1) Latex Mattresses Are Hot to Sleep On

A lot of consumers tend to be confused with latex mattresses and memory foam beds since both of these are popular in the market. Most consumers think that latex mattresses cause sweats at night, but the truth is, latex mattresses give a cooling sleep experience. It can give you a life-changing experience by regulating your body temperature the whole night. 

The reason for this is because latex foam has an organic open-cell structure that produces airflow, giving you that comfortable feeling when you wake up.

2) A Latex Mattress Is Uncomfortable to Sleep On

Some consumers think that latex mattresses are just too firm and uncomfortable to sleep on. But the truth is, latex mattresses have an excellent ability to offer a supportive sleeping surface which causes proper spinal alignment that you will never find in other mattresses. A natural latex mattress even “hugs” your shape. 

3) Latex Mattresses Are Environmentally Harmful

This is not true. Latex mattresses are made out of rubber sap which is totally natural and are made from trees. A number of latex mattress brands are even certified organic. Organic latex is natural latex which has been grown organically, without any use of chemicals and pesticides. 

4) Latex Mattresses Aggravate Allergies

Latex mattresses naturally resist dust mites and molds which cause allergies to consumers. It also doesn’t have harmful artificial flame-retardant chemicals. Sleeping on a natural latex mattress can give you relief from dust mites, mold, or other substances that can cause allergies.

In addition, frequently washing your bed can also help reduce the odds of triggering allergic reactions.

5) Latex Mattresses Are Expensive

Latex mattresses will give you a high quality effect when you sleep. One of the reasons why latex mattresses have high customer satisfaction is because of their quality. Latex mattresses can last up to 20 years or more when taken care of properly. Because of these benefits, it will save you more money than buying a new mattress ever so often. That is why they tend to be more expensive than regular spring coils.

We hope that these five myths about latex mattresses will give you a clear and true definition about it. Latex mattress will give you high quality and blissful good sleep. Make sure to include latex mattresses on your next shopping list for your home.

Comfort Living Philippines is the #1 online Mattress Store in the Philippines, offering high quality bedding essentials such as premium mattresses, orthopedic pillows, premium memory foam topper, duvet cover, single premium mattress philippines, and many more. We want to give people an upgraded way of rest and sleep for a healthier tomorrow. Know more of these at ​​comfortliving.ph.

Did you know that Sleepwear is one of the most overlooked in the clothing industry? But they give a lot of benefits and they are responsible for providing comfort and breathability, enhancing our sleep quality and more.

The perfect sleepwear that you should consider is as dreamy as a good night’s sleep that is comfortable for you. In this blog, we will give you why sleepwear is an important factor for you catching enough sleep and rest.

• Helps you to activate your sleep mode.

Wearing Pajamas should not just be worn when watching Netflix, or just because you are working from home. Sleepwear will help you in the mood for sleeping and relaxing. It is an effective way to let your body start to relax and be calm.

• Helps your body temperature.

Did you know that body temperature plays a huge impact on the quality of your sleep? Is it designed to improve your sleep, and regulate your body temperature? If you are very hot or cold at night, it can deplete your immune system and it can become a hindrance for you to sleep and relax. That’s why a set of good sleepwear is made so that your body temperature is ready for getting a deep good night sleep.

• Gives you great comfort.

Sleepwear is created and designed to give us comfort. Sleepwear should give you enough range of motion so you will not be irritated. Nightgowns or cotton nightgowns are perfect for sleeping comfortably as they offer unrestricted movement while you sleep.

• It increases breathability.

It is always important to consider the type of fabric of your sleepwear. Fabrics that are not breathable can cause irritation, overheating, and discomfort. Examples of good fabric sleepwear are cotton, fleece, linen, and silk. Your sleepwear should also fit in the climate that you are in as well.

Things to Avoid

You should get rid of wearing tight and dirty pajamas. Always choose to wear clean and comfortable sleepwear. The buildup of skin, sweat and body oils can cause rashes, irritation, and unpleasant smell when you sleep. 

We hope that these tips mentioned above will help you to have that good night sleep, and have a good choice of what type of sleepwear you should choose!

To know more about mattresses, pillows, and sheet sets that will work for you that will surely also improve your sleep, check out Comfort Living PH. We offer a wide range of bedding essentials such as single premium mattresses, single bed foam, twin bed mattresses, premium bed mattresses, premium foam memory toppers, orthopedic memory foam, best orthopedic cooling pillows, premium orthopedic pillows, and many more. Definitely, you will find something that will fit your needs and preferences. Know more of these at ​​comfortliving.ph

A day of productive work will feel fulfilling but the amount of energy it took to do them will surely drain you at the end of the day. It will be hard for you to relax and go to bed on time if you keep stressing over work even after working hours. If you’re working from home, this will be especially hard so you need to have a routine that will help you.

So for a starter, schedule work time and self-care time separately. Pat yourself in the back and affirm that you did all you can today and leave the rest for tomorrow. To our dear ladies out there, here are a few ideas of how you can chill and relax to add to your routine if you want.

Have a hearty meal routine

Nothing brings a warmer comfort than having a hearty meal after a long day. So if you know how to prepare one for yourself you can very much do that but if you don’t have enough energy to do so, it’s also okay to have your favorite dish delivered to you. 

Also, don’t forget to give yourself enough hydration by drinking lots of water and maybe tea before bed, always include this in your routine (you can’t have a good night’s rest with a bloated tummy)

Light candles and dim the light in your routine

All of the bright lights will make it hard for you to fall asleep faster. So create a spa-like atmosphere in your own bedroom with scented candles, dim lights, and even turning on your air purifier or oil diffuser just for some added relaxing experience.

Turn off notifications

There’s no bigger distraction than the phone you use all day. So get off of social media and put your phone on silent or even on do-not-disturb if you really need some good recharging. You wouldn’t want to waste hours of time if you stay glued scrolling through your phone in the evenings.

Play some chill music 

A good personal recommendation would be to listen to drizzling rain and ocean waves or just any nature sounds that you prefer. It will surely help you release all the stress and tension and just be present and focused on your self-care routine.

Take a relaxing bath 

Having a hot shower after a long day would surely feel pampering. Add whatever makes you feel calm during your baths. Bath bombs, candles, bubbles, essential oils, and exfoliators will surely be great.

This might be a little extra but it’s really nice to treat yourself every once in a while. You deserve it!

Do your skincare routine

The evenings are the best time to use your favorite sheet mask and attend to your skin care needs may it be to hydrate, moisturize, and even spot-treat.

Try to make your skin routine as simple as possible if all you want to do is go to sleep.

Read a book

It’s always great to read a little bit per day even if it’s just 10 minutes just to immerse yourself in a world outside of your head. Have 3 books stacked where it is easy for you to see them so that you can remember to read a few pages just before you feel sleepy?

Journal and plan for tomorrow

Have a little notebook where you can just scribble away all your thoughts and feelings and have the chance to process them and just reflect. Have a separate planner where you can plan for the next day to release any anxious feelings that you might have for tomorrow.

Get a good night’s rest

Go to bed not later than 11 pm as the quality of your sleep is not only the number of hours that you sleep but also the time that you actually fall asleep. The quality of rest that you get from having an 8-hour sleep when you go to bed late will still make you feel restless by the time you wake up. So, train your body to feel sleepy at least half an hour before 11 pm so that you can have a good night’s rest and feel energized in the morning.

To know more about mattresses, pillows, and sheet sets that will work for your bedroom, check out Comfort Living PH. We offer a wide range of bedding essentials such as premium memory mattresses, orthopedic memory pillows, bed foams, foam memory toppers, orthopedic cooling pillows, and more. Definitely, you will find something that will fit your needs and preferences.

Know more of these at ​​comfortliving.ph.