Good Sleeping Habits During the Summer Makes Room for More Fun

Summer is approaching and if you have children, you’ll be spending more time together very soon. You’ve likely got plenty of plans for yourself and your family to get outdoors together. In honor of Better Sleep Month, we have some tips to deal with a major issue that could stand in the way of having your dream summer. Improving the quality and quality of your child’s sleep obviously means your child will sleep better, which also means you will sleep better, and you’ll all have plenty of energy for the months and fun outdoor activities ahead.

Establish a routine

As it helps with many aspects of a child’s life, setting routines can help them get more sleep. According to “Bedtime Routines Promote Good Sleeping Habits” from kidpointz.com, bedtime is a “much smoother experience if they follow a routine, rather than the parent simply announcing that it’s time for bed, with a child not knowing what to expect. It will also help them become consistently good sleepers, which will be good for their bodies as well as their minds.”Bedtime routines will vary from child to child, but here are a few things to consider: About an hour before kids go to bed, try to limit any eating or drinking. Use this time to help them wind down and do something that is calming. Give a 10-minute warning that the bedtime routine is approaching. The bedtime routine may include giving a bath, brushing and flossing teeth, reading a book, going to the bathroom, giving hugs and kisses, and being tucked in.

Set a consistent bedtime

According to kidpointz.com, a regular bedtime helps children sleep through the night, provides structure in their lives, and prepares them well for the next day. Again, each bedtime will vary, depending on the age of the child and how they’re doing with their current amount of sleep. 

Monitor the child’s progress

School-age children require anywhere from nine to 12 hours of sleep per night. So, it’s important to monitor your child’s behavior to gauge whether they are getting enough sleep so you can adjust accordingly. According to “Healthy Sleep Habits for Children” on fountia.com, if you are unsure if your child is getting enough sleep, consider the following: If a child can fall asleep within a period of 15 minutes to a half an hour then he or she is likely getting enough sleep. If they wake up easily in the morning, that is a good sign. If they are wide awake, energetic and alert throughout the school day, then nighttime sleep is sufficient.

Make sure they are comfortable!

One mother of a five-year-old discovered that converting from a cheap twin bed to a new full-size mattress and box spring made a world of difference for her daughter. “We were having trouble with Levi coming into our room in the middle of the night – none of us were really getting a good night’s sleep. The new mattress made a HUGE difference. She goes to bed earlier now – 7:30 instead of 8:30 or 9 – and wakes up earlier in a much better mood! 

Eating right, staying active

Balancing the amount of energy a child has and making sure they are using it effectively throughout the day is also important. Sugary foods offer “up-and-down” energy that can send a child into a frenzy before bedtime, and children should avoid consuming caffeine, chocolate, juice and sugar before naptime and bedtime. Most importantly, children should get plenty of time for physical activity every day. Not only will it leave them tired out and ready for sleep at night, but it takes the place of sitting inside watching TV or playing video games, which can disturb their sleep patterns and keep their mind racing well past bedtime. There you have it….no sleep = cranky family. Good sleep = happy family, and a head start to a fun and active summer!

-Christine Rasmussen

Getting Better Sleep: Work Yourself Up to Wear Yourself Out

It’s Better Sleep Month, and all this month PrimaLoft® is sharing information and tips to help you get a better night’s sleep! Today, we look at the link between exercise and sleep - and specifically, what’s the best time of day to exercise if you wish to obtain a great night of sleep? Read on, friends…

We’ve all heard that regular exercise can promote better sleep. I know for myself, when I don’t exercise for a day or two or three, sleep does not come as easily, nor is it as deep.

But why is this?  According to an article by recovering insomniac Ruth Ritchie, exercise acts as a stress reliever, and researchers have found that many people who suffer from insomnia also have higher than normal amounts of stress hormones in their blood. 

Hence, while exercise initially increases these hormones, the long-term effect is that hours after you’re finished, the level of stress hormones is actually lower than if you hadn’t exercised at all. “This is one of the reasons that experts suggest mid-afternoon is the optimal time to exercise if you’re using it as a remedy for insomnia,” Ritchie states.

Ah yes, the debate on best-time-of-day-to-exercise-to-encourage sleep is a lengthy one, with many variables to consider. The link between body temperature and sleep, however, suggests that exercising during a time of day that will coincide with your body temperature dropping just before bedtime is the best way to do it.

According to 'Discovery Health: Exercise and Sleep:' “Body temperature naturally goes up slightly in the daytime and back down at night, reaching its low just before dawn. Decreasing body temperature seems to be a trigger, signaling the body that it’s time to sleep.

“Vigorous exercise temporarily raises the body temperature as much as two degrees. Twenty or 30 minutes of aerobic exercise is sufficient to keep the body temperature at this higher level for a period of four to five hours, after which it drops lower than if you hadn’t exercised. This lower body temperature is what helps you sleep better. So if you exercise five to six hours before going to bed, you will be attempting to sleep at the same time your temperature is beginning to go down. That’s the best way to maximize exercise’s beneficial effects on sleep.” 

As far as the type of exercise, cardiovascular works the best. That means engaging in an activity that keeps your heart rate up and your muscles pumping continuously for at least 20 minutes. “Although strength-training, stretching, yoga, and other methods of exercise are beneficial, none match the sleep-enhancing benefits of cardiovascular exercise,” the article states.

You should make at least 20 minutes of vigorous exercise, three or four times a week, part of your routine. Choose whatever activity you enjoy: walking, jogging, swimming, biking, skiing, jump-roping, dancing, or playing tennis, racquetball or other sports – late afternoon or just after work – and sweet dreams will come your way. 

– Christine Rasmussen 

Too Much Sleep

The Better Sleep Council has declared May Better Sleep Month, and here at PrimaLoft®, we want to provide all the tips to get the most our of your night of sleep.  For our third Better Sleep month blog post, we investigate the phenomenon of getting too many Zzzzzzs...

Could you ever imagine getting too much sleep? Sleep seems to be something we are all lacking, or talking about lacking, but it is actually possible to obtain too much sleep, and it can have a negative effect on energy levels, health and overall productivity at work and home.

Every individual is different when it comes to sleep, and how much sleep is required is a personal preference. Many sleep specialists feel it is important to get at least 5-7 hours of sleep each night and to be consistent with sleep routine in order to achieve maximum sleep benefits. By continuing to regulate your levels of sleep, consider the following steps recommended by HelpGuide.org:

Set a regular bedtime.

Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day. 

Wake up at the same time every day

If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends. 

Nap to make up for lost sleep

If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days. 

Be smart about napping

While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit naps to thirty minutes. 

Fight after–dinner drowsiness.

If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep. 

If you would like additional information about sleep, or causes of oversleeping, visit The National Sleep Foundation’s website, or connect with your physician to discuss ways to better manage your sleeping habits

Stress and Sleep

As May's Better Sleep Month continues, we look at the link between stress and sleep, and why you shouldn't fall into the vicious cycle.

Sleep and stress are inextricably linked. If you don’t get enough sleep, you’re generally stressed. The more stressed you become, the more difficult it is to sleep.  It’s a no-win situation for many.  Here are six reasons why it’s crucial to get adequate sleep, according to Harvard Women’s Health Watch.

• Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later. 

• Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

• Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.

• Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

• Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

• Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer. 

If you’re looking to achieve a stress free life via a good night’s sleep,  check out The Company Store (www.thecompanystore.com) for a broad selection of PrimaLoft® pillows, comforters, duvets, body pillows, mattress toppers and blankets that will wrap you in hypoallergenic, PrimaLoft® luxury.

Want to learn the "Art of Power Napping?"  Visit our previous Better Sleep Month blog post.  

-Rich Meddaugh

The Art of Power Napping

In honor of Better Sleep Month (May 2012), we’re going to explore the topic of sleep through several blog posts each week this month.

Today, we explore the art of power napping. Is a “power nap” possible to squeeze in during your day? If so, how should you go about selecting 30 minutes or so to grab a snooze, and what are the benefits?

Here are some tips to find a way to work a nap into your daily routine:

Focus on you: Try and figure out what times are best for you to nap and keep on that schedule. Sometimes varying your nap schedules can throw you off your game.  Keep a constant time in mind and try to keep it consistent.

Don’t go overboard: Try to keep naps to a 15-30 minute time range. Anything over thatand you’re not napping but straight out sleeping. Keep the nap to a minimum tocause less drowsiness from occurring.

Find a sleep spot: Unlike Seinfeld’s George Costanza, try not to sleep under yourdesk or a hall closet. Find a place that works best for you. The biggest partof the nap is the ability to be comfortable. Go to your happy place!

According to lifestyle and health blog ManageYourLifeNow.com, there are proper benefits to power napping:

-Strengthens our consciousness

-Wakes up our senses

-Helps us to make better decisions

-Reduces the risk of heart disease

-Improves our mood

-Strengthens our memory

-Improves our productivity

-Improves the functions of the brain and our reflexes                                                

One final note to add, consider one of the main sources of comfort when napping, the pillow. Many people don't realize the important role that their bedding plays in obtaining a good nap, or a good night's sleep.

According to sleep experts, pillows should be replaced every few years and sleeping with a comfortable pillow that supports your head and neck can greatly improve sleep quality. Along with proper nutrition and regular exercise, the quality and quantity of one’s sleep cycle is central to health and wellness and contributesgreatly to overall productivity and well-being.

Shop The Company Store, www.thecompanystore.com for a broad selection of luxurious PrimaLoft® bedding and pillows.

Happy napping!

- Written by Rich Meddaugh