Best Mattress for Hot Sleepers

[Best Mattress for Hot Sleepers]

Sleeping hot is becoming a growing concern among mattress shoppers. I think this is in large part because more mattresses on the market are incorporating foam into their construction. Most innerspring systems nowadays have a layer of foam for comfort. There’s no doubt that memory foam is one of the best materials for pressure relief which is why it is everywhere. However, the drawback is that it also functions as an insulator. There’s a reason that spray foam insulation is being used in houses.  So, what are your options for a good mattress for hot sleepers? I created the list below of some great mattresses for hot sleepers.

Eight Sleep Pod

The new Pod from Eight Sleep is not necessarily a mattress. It’s a complete comfort system that dynamically regulates your temperature as you sleep to give you the most restorative sleep possible. This is done by circulating water through tubes at the top of the mattress. The water is conditioned so that it can be warm or cool depending on your needs. It is can also be zoned so you and your partner can have different temperatures at the same time!

The bed integrates with an app on your phone to track your sleep and provide coaching on how to use the system to optimize your rest and recovery. Not only that but it can also integrate with other smart devices so that when it senses you getting into or leaving your bed it can adjust your thermostat or even start your coffee maker.

With the Eight Sleep Pod you can look forward to coming home to a warm bed on a cold night or chill out in a cool bed on a hot summer night. The choice is yours!

Learn more about the Eight Sleep Pod.

Molecule Mattress

Who sleeps on the Molecule Mattress? Well for starters, star NFL quarterback, Russell Wilson does, and that’s just the start. Every month more and more top athletes are taking to the Molecule mattress to get optimal recovery. Athletes understand the importance of sleep and recovery and its correlation to performance.

The Molecule was engineered for comfort but also cooling. The super open cell foam breathes very well and will keep you in a deeper state of sleep longer than a traditional foam mattress. It’s hard to find a breathable foam mattress that is actually comfortable and has great pressure relief but the Molecule hits the mark. Read our full Molecule Mattress Review.

Purple

Hands down the Purple mattress is the best mattress for addressing heat retention. That’s because the Purple grid allows body heat to pass right through it. This mattress is a little on firmer end of the spectrum and in my opinion is best for back or stomach sleepers. Side sleepers should look for more contouring mattress.  To get the most out of your purple mattress, it’s best to buy a purple mattress protector and either purple sheets or stretchy sheets like Sheex or Bedgear sheets. The base layer of the Purple mattress is made of foam but the contouring and pressure relief comes from the purple grid.  Get the full Purple Mattress Review.

Cocoon Chill

The Cocoon mattress is made by Tempur Sealy. That means it is made with all the same technology you will find in a higher-priced Tempurpedic but at a much better price point. This makes the Cocoon one of the best values in a foam mattress. It is also made in the USA and has fast delivery and great customer service. What makes the Cocoon Chill a great choice for hot sleepers is that the cover is made with a phase change material that is cool to the touch. It is designed to help cool you off when you go to sleep so you fall asleep faster and stay asleep longer without having to toss off the covers.

Read the full CocoonReview

 

Brentwood Home Oceano 

Brentwood home is a vertically integrated mattress company. They own the factory where they make their mattresses which allows them to create luxury mattresses at extremely competitive prices. The Oceano feels like a high-end luxury hotel mattress that should cost two to three times as much. They hand tuft this mattress which creates channels for airflow. The natural wool fire barrier also serves as a sort of thermometer to help regulate temperature. Below that is a layer of gel foam then miro coils followed by a layer of pocket coils. All these materials together make for a cozy yet cool sleeping mattress.

Get the full Oceano Review

In addition to a cool sleeping mattress, make sure that you have sheets that are breathable. I like Tencel/Cotton blend sheets which are available through Molecule. are an excellent choice in this regard. I am still surprised at how many people complain about sleeping hot but sleep with a down comforter. An easy step to remedy this is to ditch the down and layer up. Start with one light blanket and add from there. In the summer I use a cotton coverlet. Heat rises so the majority of your hot sleeping issues will come from your top layer trapping too much heat.

If you already love your mattress or fell in love with the feel of a mattress but it sleeps too hot, you may want to invest in a Bedjet. The Bedjet can cool and/or warm your bed by blowing conditioned air between the sheets. It really works and is a simple upgrade that can make a world of difference. Check out my Bedjet review.

[Best Mattress for Heavy People]

Best Memory Foam Mattress for Heavy People

People that are heavier set than the average sleeper will need a durable mattress that provides proper support. What may feel firm to a skinny sleeper may feel just right for a heavy sleeper. The list below is a curated list of mattresses among the hundreds you will find online that I think are particularly well suited to heavy sleepers.

Nectar Mattress

Looking for the Best Mattress for heavy people? This year a company called Nectar just made the top of the list for the best memory foam mattress for heavy people. Nectar uses a dense foam that gives you great support and won’t bottom out. They also have a very unique cover where the foam is quilted into the top layer giving it a great look and feel. It has a phase change material on the top that also keeps you cool for an all foam mattress. Granted foam is an insulator so will sleep hotter than some other constructions but I think that no other material provides better pressure relief than foam. For the money, Nectar is probably the best value out there. On top of all of this you get a 365 Night Trial where if you don’t like it after having it for a year, you can return it for free. They will come to pick up your mattress, no need to ship it back.  Learn More about Nectar.

Best Performance Mattress for Heavy People

Purple Mattress

According to Purple, the weight threshold of their mattress is 300 lbs. per person. That means it can support 600 lbs. total assuming each person weights 300 lbs. What I especially like about this mattress is how cool it sleeps. Hot air passes right through the polymer elastic grid just below the mattress ticking so you won’t sleep hot at all on this mattress. It also supports you very well and won’t leave you sore in the morning. The Purple mattress uses a very unique technology at a very competitive price. Best of all they have a free trial money back guarantee so there’s no risk in trying it out. There is some bounce with this mattress since the grid will recover instantly which makes it super easy to change positions at night. I recommend the purchasing the Purple bed frame along with the mattress because the purple bed frame will support up to 4,600 pounds without bending or breaking!

Shop Purple

OR

Get the Full Purple Mattress Review

Best Inner Spring Mattress for Heavy People

Winkbed PLUS

There’s just no substitute for a good spring mattress. Some people just crave that bounce and beyond that, it is still the best material for support. You want to make sure that you get a quality mattress that has quality coils. The Winkbed has a pocket coil system with reinforced foam edge support so you won’t feel like you are rolling off your mattress. The micro-coils above the pocket coils provide extra support and enhance breathability. They also use a very light layer of foam for good cushioning without feeling stuck in the mattress. The cover is made of Tencel which a very breathable material, sleeps cooler than cotton and wicks away moisture. Many people compare the Winkbed to a luxury hotel mattress.

Get the full Winkbed Review

 

Best Natural Mattress for Heavy People:

Zen Haven

The Zen Haven mattress is really two mattresses in one. This all natural Talalay latex mattress can be flipped where one side is soft and the other firm. What I especially like about it is that it comes with a free trial period. This is very rare with all latex mattresses. If you are new to latex and want to experience it in your house, this is the way to go. All Talalay latex will feel pretty much the same because there are only a handful of manufacturers of this latex. That means it really comes down to price and trial period. Zen Haven comes with a 75-night free trial so you have nothing to lose. Latex is a very resilient material and you should easily get 20 years out of an all natural latex mattress. Latex is instantly responsive and will provide good bounce. No worrying about trying to change positions at night or feeling stuck. Talalay latex has holes in it to provide more breathability. Give Zen Haven a try if you are tired of constantly buying new mattresses and want something that will stand the test of time.

Shop Zen Haven

OR

Get the full Zen Haven Review 

Best Mattress For Heavy People 2019

Awara Mattress

The Awara mattress is a natural mattress incorporating pocket coils, latex and organic cotton. A queen size retails for $1,299 after the automatic $200 discount. This is an incredible value considering the material. A skinny person may complain this mattress is too firm but for heavy sleepers, it’s heaven! It comes with a 365 night trial where you get to sleep on it for a year and if you don’t like it during that time, it’s a free return with all your money back. Should you decide to keep it, you are covered by their, “Forever Warranty”.  Shop the Awara Mattress

Best Mattress for Heavy People 2018

Big Fig

If you are looking for a good hybrid mattress for heavy people, check out the Big Fig. I just recently reviewed this mattress and it is made specifically for heavy people which means it won’t break down as fast as a traditional mattress and will give you the proper support.

Shop Big Fig

OR

Check out the full Big Fig Mattress review

It gets confusing and overwhelming fast when trying to find a mattress. This guide is intended to help you cut through the noise. This is a curated list among the hundreds of mattresses I have reviewed to provide you the best choices for heavy sleepers.

[How Your Bed Sheets Impact the Quality of Your Sleep]

We all understand just how important it is to get a good night’s sleep. And yet many of us struggle to get in those precious eight hours. You’ve probably heard all of the tricks for getting a better night’s rest before: Keep your cell phone out of your bedroom. Use blackout curtains or white noise generators. Try a calming lavender fragrance or a meditation routine before bed. But have you ever given much thought to how your bed sheets might affect your quality of sleep?

There’s a reason why organic linen fabrics are fast becoming one of the most popular choices for bedding in this hectic, sleep-deprived world — many reasons, in fact. But they all boil down to one simple fact: better sheets mean better sleep.

Real linen is made from linseed, also known as flaxseed, which is one of the oldest known textiles in the world. There’s evidence that humans have been making fabrics out of linseed for more than 1,000 years. In some cultures, its properties were valued as highly as that of precious stones and metals.

Today, however, many fabrics, especially those used for bedding, are often made out of synthesized materials. And on top of that, they’re often treated with harsh chemicals or additives that can leach into your skin, causing irritation or even allergic reactions. When you spend one third of your life in bed, you want to make sure that the surface where you lie is not only comfortable, but safe. Many people, in particular those with sensitive skin or eczema, often see improvements when they make the switch to all-organic materials that are free of toxins and come from 100% natural sources.

Moreover, linen fabrics have unique thermal qualities that make them ideal for sleeping conditions, no matter your climate. On hot and humid nights, linen sheets have been shown to keep human body temperatures at three to four degrees Celsius lower than either silk or cotton. And in colder climates, they also keep bodies warmer. Linen routinely tests at a heat conductivity rating five times greater than wool and 19 times greater than silk. So no matter the temperature outside or the time of year, linens can help regulate your internal thermometer for comfortable and sound rest.

And then there’s the durability factor. Unlike other materials, which wear away with every wash, linen actually becomes stronger when wet — by a factor of about 20%. So not only will a high-quality bed set last you for years to come, you can keep them as clean and fresh as you want. About three in four consumers do agree that fresh-smelling sheets help them sleep better, so go ahead and run the wash cycle again for that just-cleaned scent.

If you want better sleep, it pays to invest in top-quality, organic materials. Not only will your skin and sleep habits benefit, but you’ll gain the peace of mind by choosing responsible organic products that contribute to making the world a more sustainable and eco-conscious place. That in itself might help you sleep better at night. But in the end, the differences we make in the world often can only happen after a good night’s rest. If you want to know how to sleep more soundly, you might start by making the bed.

[How To Clean a Mattress]

Is it possible to clean a mattress? It depends on what you mean by clean and how dirty your mattress actually is. I have come across a lot of articles that advocated sprinkling baking soda on your mattress and letting that soak up odor then vacuuming it off. This may help a bit, but not much. If you think that’s going to rid your mattress of dust mites, think again. If your mattress is stinky, or has been left unprotected for too long, your best bet is to start fresh with a new mattress.

If you live in a cooler, dry climate your changes of having a major dust mite problem decrease dramatically. For instance, someone living in New Mexico will have far less problems with dust mites than someone in Florida with constant humidity. That’s because dust mites can’t thrive in a dry environment.

Back to the cleaning. Baking soda, Febreeze, even the Allergen Reducing Febreeze aren’t much more than a band aid that masks a larger problem. It will probably help a bit but not get to the root of the problem.

I have also come across a company called Clean Sweep which will come out to your house and clean your mattress for $109.95 with additional mattresses for $89.95. Below is a video showing their process.

 

The ways they claim to clean a mattress are as follows:

• Ultra Violet Light
• Dry Steam
• Vacuuming
• Ozone Generation
• Infrared Heat

You can actually buy a UV light vacuum on Amazon that is designed to kill dust mites in bedding. But my questions is how do you know you killed them all and how far into the mattress will this penetrate?

Their second method of dry steam leaves the same question about penetration but it is nice to know that they are using another method to kill those dust mites and whatever else may be lurking in your mattress. To sanitize, the steam I have read that the steam needs to be at least 200 degreed Farenheit and the surface must be treated with steam for 5 minutes.

Their Ozone treatment is also novel. Ozone generators are used in Ambulances to kill germs and bacteria and deodorize them in about 30-60 minutes. And yes, even Amazon sells an ozone generator.

The last method is infrared heat. This company will heat the mattress to 150 degrees while the other cleaning processes are ocurring. This rids the mattress of excess moisture which plays a large part in causing the build up of dust mites in the first place. I don’t think Amazon can help you here.

Sleep Sherpa’s Top Pick for Cleaning A Mattress

So far the best device I found to clean a mattress is the Raycop RS2. This uses UV light to kill bacteria and viruses but also vibrates to loosen dirt and dust mite debris then vaccuums it into a HEPA filter. I was amazed at how much gunk I got out of some of my mattresses. We now use this in the Sleep Sherpa mattress store in Minneapolis to keep our mattresses clean. Here’s the full Raycop RS2 Review

If its close to time for a new mattress anyway, I recommend a fresh start with a brand new mattress. Once you find your perfect mattress, take care of it from the start with at least a mattress protector or better yet, a mattress encasement. In fact, the publication, Clinical and Experimental Allergy,, a journal of the British Society for Allergy and Clinical Immunology published a study on the effectiveness of mattress encasements in preventing dust mites.

 

If you don’t have dust mite allergies or haven’t noticed excessive sneezing, coughing or stuffiness in the morning after waking up, you probably don’t have a dust mite problem and could avoid the mattress cleaning process. My advice though is that when you do get your next mattress, make sure it is protected to extend its life and to keep your bedroom clean and healthy.

Finally, it’s not just your mattress that is prone to dust mites, make sure your pillows are fresh too! You can buy pillow encasements as well but I recommend just purchasing a fresh pillow. If your pillow is causing you dust mite issues, it’s time for a new one anyway.

[Exercise and Sleep | 5 Easy Fixes for a Better Day and Night]

You know exercise burns calories, so it affects weight management and it’s important for heart health, too, but what about sleep? Does exercising impact your sleep schedule, as well? Put simply, yes, if you have trouble closing your eyes and drifting off or staying asleep all night long, it may be because you are not active enough. Before you reach for a bottle of pills to treat your chronic insomnia, consider how exercise and other smart, healthy habits will improve your sleep naturally.

Sleep and Exercise: What’s the Connection?

If you do have poor sleep habits, you are not alone. The Centers for Disease Control and Prevention lists insufficient sleep as a major public health issue in this country. A 2009 analysis conducted by the CDC found that about 48 percent of the study participants stated they got less than seven hours of sleep each day. More importantly, 37 percent claimed to fall asleep during the day hours, which might explain the over 1,500 fatalities each year associated with driving while drowsy.

Sleep hygiene is defined as behavior designed to promote quality sleep, including certain lifestyle choices like regular exercise. Lack of exercise may be at the heart of many sleep disorders, according to researchers at Northwestern University. They conducted a study to measure the effect exercise has on sleep habits in middle-aged to older adults who were less active than recommended.

The scientists broke them up into two exercise groups:

• One did two 20-minute workout sessions four times a week
• One did 30 to 40-minutes of exercise four times a week

Both groups strived to reach 75 percent of the maximum heart rate in at least two activities.

A third control group was established, as well. These participants didn’t exercise at all but instead exerted themselves mentally. The active groups slept better and reported less depression and daytime sleepiness.

How Exercise Affects Sleep

Sleep isn’t just about how long you are in bed each night. Sleep quality is actually broken down into multiple categories:

• Duration – How much a person sleeps in 24-hours
• Sleep continuity – How fast a person falls asleep
• Timing – When a person goes to sleep in each 24-hour period
• Alertness – During the waking hours
• Satisfaction – How well a person sleeps
• Depth – This refers to sleep stages and brain activity
• Exercise works to improve the quality of your sleep by providing better sleep continuity and enhanced satisfaction. Better sleep automatically improves timing, because sleep habits become more consistent, as well.

Vigorous vs. Moderate Exercise

In a survey conducted by the National Sleep Foundation, respondents indicated:

• Up to 67 percent slept better with exercise
• 26 percent found vigorous exercise offered the most benefit
• 66 percent of those who do exercise vigorously stated they get all the sleep they need to feel good compared to 55 percent who only exercised moderately or lightly
• 50 percent of the vigorous exercisers stated they were able to maintain momentum better during the day as a result of quality sleep
• The truth is all exercise helps, but the more intense the better you sleep.

Exercises Worth Doing Before Bed

Effective exercisers develop routines that might include doing specific exercises right before bed to further enhance sleep quality. Few types of exercises say relax and go to sleep like yoga. The right poses are enough to ease your mind and body in preparation for sleep. Consider some moves that help promote sleep and mental relaxation.

Upside-Down Pose

Lie on your back and slide your bottom up next to a wall, leaving about six inches of space between your skin and the surface. Extend your legs so they rest flat on the wall while spreading your arms to the side. Maintain this pose for up to two minutes, slowly inhaling and exhaling to promote relaxation.

Twist

Sit with your legs crossed in front of you. Place one hand on the opposite knee while twisting at the waist until you feel the core muscles engage. Hold as you breathe in deeply and then exhale. Reset to center and repeat the exercise twisting to the other side. Do this for up to three minutes.

The Child’s Pose

Get into a table pose with your shoulders over your hands and your hips over your knees. Push back until your bottom is resting on your feet and your hands are stretched overhead. Your face is facing the floor. Hold this position for up to five minutes playing close attention to your breathing.

Rock-a-Bye Pose

Roll over to your back and pull your knees towards your chest, crossing your ankles. Place your hands just above your crossed ankles and pull your knees in further and hold the pose for up to 7 minutes.

Any one of these exercises alone or in combination will improve your quality of sleep by relaxing your body and calming your mind.

Avoid intense cardio exercises before bed unless that’s what you are used to and it works for you. For most people, a heavy workout disrupts circadian rhythms. Save your jogging for mornings or early in the evening instead and just do stretches close to bedtime.

5 Easy Fixes the Go Beyond Exercise

Exercise is a critical part of any healthy lifestyle and certainly will work to improve your sleep quality, but it is just one step in developing good sleep habits. Other things you’ll want to do include:

• Go to bed at the same time each night – This includes weekends or your regular days off. The more consistent you are, the easier it will be to fall asleep.
• Get up at the same time each day – The flip side of the consistency coin is wake up times. If you get up for work each day at 8:00, keep that going even on your days off. This will make it easier to maintain that stable bedtime.
• Choose bedtime snacks wisely – Avoid going to bed with either a full or hungry stomach. When choosing a bedtime snack, avoid things that contain caffeine like soda or chocolate. Limited what you drink an hour before bed, too, to keep from waking up to go to the bathroom.
• Create a Ritual at Bedtime – In other words, do the exact same thing each night. If you shower at night than always shower at night, for example, but whatever you do, do it consistently. This will send a message to your brain that it is time to prepare to sleep.
• Make Sure the Bed Comfortable – If you are having trouble getting comfortable at night, figure out why. Is it the mattress? How about the pillows? Do whatever is necessary to make that space as sleep inducing as possible.

While regular exercise is just part of the sleep puzzle, it’s an important one. Develop a fitness schedule and stick to it to get a better night’s sleep.

[Yoga Nidra : Sleep Meditation]

The Centers for Disease Control and Prevention (CDC) has formally recognized the importance of sleep and its effects on public health. In spite of a lack of sleep being linked to issues as diverse as lackluster job performance, hypertension, difficulty concentrating, diabetes and more, data gathered by the agency via its National Health Interview Survey notes that nearly 30 percent of adults slept an average of six hours or less each day.

How Yoga Nidra Can Help

While the factors leading to this lack of restful sleep — and its related sleep deprivationn— are varied, many people find that their sleep is restless or that they simply cannot fall asleep in the first place. Yoga nidra — often translated as meaning “yogic sleep” — is a sleep-like experience that can occur during meditation and that can lead to a better night’s sleep. During the three states of consciousness that can occur during yoga nidra — waking, dreaming and deep sleep — you can experience benefits such as peaceful energy, total body relaxation as well as a reduction in anxiety and pain.

Preparing for Yoga Nidra

The techniques of yoga nidra can be found in the Mandukya Upanishad. Some people — especially when they are first starting the process of yoga nidra — can benefit from a recording instead. Before getting started with the practice of yoga nidra, you need to thoroughly prepare.

First, give yourself plenty of time for a relaxed and unhurried experience. Choose a period when you have a long block of time to yourself — without pressing obligations that await at its conclusion, if possible. Clear out a space to lay a yoga mat as well as rectangular yoga bolsters or cushions, if needed. Use an eye mask or eye pillow to reduce the sensation of light. For a more permanent solution, consider installing room-darkening curtains or shades to help you focus during yoga nidra and to help maintain a restful setting for sleeping.

Yoga Nidra Techniques

Yoga nidra techniques can be loosely defined as the following:

1. Connection

Focus your mind to connect on that which you desire — perhaps well being, health or peacefulness — most of all. Use your entire body to feel this desire, experiencing and imagining it as if it were happening at that moment.

2. Intention

What is your intention during this yoga nidra session? You might want to explore a sensation, belief or emotion. Perhaps you simply want to rest and relax. Invite, welcome and affirm your intention with your entire being.

3. Resources

Look inside yourself and find that safe place where your feelings of well being, calm and security reside. Perhaps there is a particular person, place or experience that helps you feel this way. At any time during your day-to-day life or while practicing yoga nidra, feel free to experience that place to bring yourself back to center and calm.

4. Scan 

Taking an unhurried approach, become aware of each of your body parts. Scan your scalp, forehead, neck and throat. Guide yourself to become aware of your eyes, mouth, nose, ears and jaw. Experience sensation throughout your fingers, your palms and up through your arms and shoulders. Perform the same gradual guided scan of each part of your body in turn.

5. Breathe

Focus your awareness on your breath. Notice how it occurs on its own — with no help from you. Feel the flow of air as it naturally leaves and enters your throat, nose and lungs. Embrace the energy as it flows throughout your body.

6. Feel 

Open yourself up to your feelings, withholding judgment or change. Embrace the sensations — like tension, warmth or heaviness — that you feel in your body. Notice any emotions like anger, worry or sadness, and answer these with serenity and feelings of ease instead.

7. Witness

Again, without judging your memories, thoughts or images or trying to change them, simply notice them. Welcome your thoughts and observe them. Experience the opposite thoughts as well, bringing them to mind and experiencing them as they occur.

8. Experience

Open your being up and experience sensations of bliss, happiness, joy and well being. Feel them originating from deep within your belly or your heart before they spread throughout your entire body and reach into the surrounding space. Radiate these feelings of positivity with your every exhalation.

9. Observe

Increase your awareness of yourself. Observe the identity of you — your personality and those traits that comprise you. Be cognizant of those feelings that arise as you experience your sense of identity. Give way to consciousness and awareness rather than thinking.

10. Reflect

As your session of yoga nidra winds down, reflect on the sensations you acquired along your journey. Affirm the peace and awareness that lies deep within you regardless of the changes swirling around. Contemplate on ways to integrate this into your day-to-day life so you can retain a sense of equanimity.

Finish the session on a gentle note, allowing yourself to transition back to the present gradually. Take a few moments to reorient yourself and to feel gratitude for having this experience.

While many people fall asleep when they first begin yoga nidra, the goal is for you to use the techniques you learn to help you fall asleep at night. Teaching your body to let go of the day’s experiences and to relax makes all the difference in getting the sleep it needs.

If you’re looking for other meditation options, check out the Sol Tec Lounge.

[Sleep Differences Between Men and Women]

Below are some interesting findings on how people sleep provided by Eight Sleep, makers of the Eight Mattress Pad and Eight Mattress.  This data was generated by users of the Eight Sleep smart mattress pad and then anonymized. It includes data from 5,570 Eight Sleep users.

On average they found that people from this group slept 7 hours and 38 minutes a night. Men sleep an average of 7 hours and 30 minutes compared to women at 7 hours and 54 minutes.

The Eight mattress pad comes with a heating element to warm your bed. They found that women will warm their bed to a higher temperature than men.

Eight was even able to find out how well people slept alone vs sleeping with a partner. People who shared a bed slept slightly better with a sleep score of 73 vs. those who slept alone with a sleep score of 71.

Those who slept the worst were people that slept in their own bed but shared a room with someone. They had an average sleep score of only 65 and were in deep sleep for an average 16% of the time. I’m thinking this could be dorm room environments.

Some other interesting findings are that despite the fact that people who sleep together sleep longer, women who slept with a partner would toss and turn more during the night. Whereas men who sleep with a partner get higher sleep scores and sleep more during the night.

Eight was even to gain some insights into how married vs. divorced people sleep. Not surprisingly, married couples sleep more than divorced or separated couples. The Divorced or separated slept 7 hours 18 minutes a night vs. 7 hrs. 42 minutes a night for married couples. Interestingly, divorced people get deeper sleep. The Eight tracker found them to be in deep sleep an average of 21.11% per night vs married couples at 19.83% of the time.

This is very preliminary data but a significant sample size that will only continue to grow as more people report in. What makes this data interesting is that using large data sets like this can help us understand how we compare with the rest of the country in terms of length of sleep and sleep quality. Having this data within the context of sleep environments also gives us insights into how we can optimize our sleep environment.

If you want to know how you compare to this sample, you can purchase an Eight Sleep system to start tracking your sleep.

[Best Bed Frames for Heavy People]

When you invest in a quality mattress its imperative that it rests on a bed frame that provides proper support. For heavy set people, this can be particularly challenging because you need a bed that will support the extra weight over time. Your first step is to find a quality mattress for heavy people that will last for years and is designed for heavy people. The beds below are great choices because the will work with any mattress and all the new bed in a box brands. As a general rule, an adjustable bed is a great choice because they have steel legs and supports and will last longer than wood slat beds. Adjustable beds are designed to fit inside a traditional bed frame so if you like the look of a bed you can put an adjustable inside so that it gives you the right support and extra features such as massage.

Best Budget Bed For Heavy People – Prima Sleep

Most of the beds you will find on Amazon will work for people up to around 150 lbs. and even then, they won’t last all that long before you start noticing loose screws or bent legs. You often get what you pay for. And although they look nice, it’s no fun when slats fall through the frame or the frame wobbles at night as you change positions. An exception to this are some of the steel-framed beds. In particular, I like the Prima Sleep steel slat bed frame. It’s a simple construction that is super easy to assemble in just minutes and therefore portable. Another option is the Hercules from Classic Brands but the problem with frames like this is that although they are super portable, they tend to squeak. With these types of beds you also need to know that the bed can slide around so buying some double-sided tape to keep it in place would be a good idea.

Best Adjustable Bed For Heavy People – Puffy

Puffy makes incredibly comfortable mattresses but also makes an adjustable bed that is a really good value and is also very sturdy and durable. An Adjustable bed is a great investment for making your mattress more versatile but also provides a rock-solid foundation for years. Having an adjustable for your base ensures that you will no longer question if it’s your mattress or your bed which is sagging. You would be surprised how often mattresses get blamed for poor support when it’s actually the mattress.

Best Natural Bed For Heavy People – Avocado

Avocado is the most awarded and credited natural mattress online. I haven’t come across a mattress online or offline that is as intentionally designed as the Avocado Mattress. Avocado carries this attention to detail into their bed frame. The Avocado Bed Frame is a handmade frame made with 100% reclaimed wood and zero VOC sealant. It’s not cheap but it is heirloom quality. You will be able to pass this on to your kids and grandkids. This is a great choice for heavy sleepers because the slats are made with real wood! Most beds these days are made with particle board which can easily fall apart, scratch or chip. This bed just looks better and better with age.

Best Retail Store Bed Frame for Heavy People – Pottery Barn

 

We have had some Pottery Barn bed frames in the Sleep Sherpa stores and they hold up extremely well. If you are shopping Pottery Barn, West Elm or Crate and Barrel, all of these stores make great beds that will hold up well for heavy people but stay away from the mid-century modern styles. They look flimsy and because they have a minimalist style, there’s only so much material to work with. Stick with a more traditional style like the picture above and you will be happy.

My Final Recommendation on Beds for Heavy People

There are plenty of other brands and stores that offer quality beds for heavy people but this post gives you a good sense of what to look for. Again, an adjustable bed is always a great investment but that’s especially true for heavy set couples. If you are looking for an inexpensive option, a steel frame from Amazon will work but it will have some drawbacks as I have outlined above. By all means, stay away from cheap beds with wooden slats! They won’t hold up and you will probably end up on the ground sooner than you think. Finally, if shopping online isn’t your thing, check out some of the traditional retailer sand keep in mind that you often get what you pay for.

[Float Therapy]

Maybe it’s because I live in the city of lakes which is also located in the land of 10,000 lakes that drew me to the idea of Float Therapy. Float Therapy is a rebranded term for what used to be called isolation therapy or sensory deprivation therapy. It is a practice where you float in a sort of large bathtub that is filled with salt water. Float therapy is a form of mediation.  I did my first float session at the Float Foundation in Minneapolis which coincidentally is on the other side of Lake Harriet from my house.

I found a Groupon deal for a float session and thought I would give it a try. A 90 minute float session costs $69 while a 60 minute costs 61.99. After purchasing you can book a time via their online calendar on their website.

My go to method of relaxation and meditation is the Sol Tec Lounge in my house which is sort of the opposite of the sensory deprivation method where layered music is played along with vibrations to keep you present and avoid distracting thoughts.

What are the benefits of float therapy? Here’s a roundup of some symptoms that float therapy claims to alleviate:

• Stress relief
• Muscular pain
• Rheumatism
• Chronic pain
• Fatigue Fertility
• High blood pressure
• Migraine headache
• Jet lag
• Anxiety
• Insomnia
• Back pain
• Depression
• Pre-menstrual tension
• Post-natal depression

Float therapy also promotes the following:

• Problem solving
• Creativity
• Increase energy
• Increased feelings of well being

The float tank is sound proof or as sound proof as can be, and the temperature of the water is skin temperature so that you aren’t too hot or too cold. The epsom salt allows you to float effortlessly. If you haven’t floated like this before, it is an experience worth having.

Here’s a picture of the float room that I used. Behind me is a private shower as well to use before and after using the float tank.

I didn’t feel clausterphobic in the float room because the ceiling was high enough at my head. It slopes lower towards my feet but I didn’t find that to be a problem.

I booked an hour and a half float session becuase with meditation it takes a while for me to properly relax and I wanted to make sure that I had adequate time to adjust given the new environment. These rooms have a button where you can have a soft light on or push it again for total darkness. I played around with both but ultimately found the darkness to be preferable and less distracting.

This float chamber also has a neck support which you can use to help stabilize your head. I don’t think it’s necessary but I ended up using it for most of my session to fell a little more secure and to ensure water didn’t get in my ears.

Inside the chamber there is also a dial which can be used to play quiet, relaxing music. I tried that out for a bit and found it enjoyable since it was so faint it wasn’t really distracting.

It took me about 20 minutes to fully relaxing during my session. I think that’s because I was just enjoying the experience of floating and total relaxation. For an hour and a half session, this went faster than I expected. There’s no need to worry about over staying your welcome either. The light outside the chamber will turn on to alert you that your session is over.

After your session you can rinse off with a shower with soap and shampoo included:

I really enjoyed my float therapy session. Since I did it in early March in Minnesota, it was kind of a hassle to get undressed, shower then get dressed again and go off into the cold. However, the warm float tank really took the chill off and took me away from the winter doldrums.

While I found the float therapy session to be relaxing, I didn’t have as productive a meditation session as I normally have in my Sol Tec Lounge. It could be that I am used to my form of meditation over this one. Using the Lounge in my house is much more convenient as well.

I highly recommend trying float therapy. I think many people will benefit from just being able to tune out the world and all its distractions for an hour. While I didn’t fall asleep during float therapy, I slept very well the night I did my session.

[Want to Fall Asleep Faster and Sleep Better? Try These Essential Oils for Sleep]

You know the feeling, you’re ready for bed and can’t wait to hit the hay to get a deep, restful sleep. But instead, you lie awake for hours, trying to fall asleep. It’s the worst! Have you considered aromatherapy? Aromatherapy is an alternative and complementary medicine practice that uses the power of the scents from essential oils to balance the body, mind, and spirit. According to a number of studies, specific essential oils can aid in relaxing the body, relieving stress and promoting better sleep.

Here is a look at some of the best essential oils to help you sleep faster and better:

• Lavender Essential Oil: You have probably heard of the relaxing effects of lavender essential oil. So it only makes sense that it would be on the list of sleep-inducing essential oils, right? It is, in fact, one of most studied essential oils and is known to calm the nervous system – lowering heart rate, blood pressure and skin temperature while also changing brain waves to put you in a more relaxed state.
• Bergamot Essential Oil: Did you know that citrus bergamot is a hybrid fruit? It is somewhere between a lime or lemon and bitter orange. Traditionally used in Italian folk medicine, bergamot essential oil has been found to relieve tension and anxiety – two things that cause difficulty sleeping or insomnia. Studies have found that bergamot essential oil can reduce blood pressure, heart rate, and stress.
• Clary Sage Essential Oil: Clary sage is a herb that is closely related to the common garden herb, sage. In fact, clary sage essential oil is used in dental procedures to help patients relax. It is true! This essential oil is also known to have effects similar to antidepressants. If you suffer from sleepless nights, this is one essential oil you should definitely consider to lull you to sleep.
• Ylang Ylang Essential Oil: Extracted from the flower of a tropical tree found in Southeast Asia, ylang-ylang essential oil has a sweet floral fragrance. Its aroma has been found to be highly relaxing and decrease blood pressure. It also has a positive effect on the nervous system, resulting in lower blood pressure and heart rate. If you have issues falling asleep despite feeling exhausted after a long day, give ylang-ylang essential oil a try.
• Jasmine Essential Oil: The sweet aroma of jasmine can be quite relaxing. Although there is not much research on jasmine essential oil, there is a buzz that the smell of jasmine tea can have a calming effect. The next time you are wide awake in the middle of the night, why not go to the kitchen and brew a cup of soothing jasmine tea to help calm you and make you fall into sweet slumber.

Other essential oils that can help you fall asleep faster and improve your sleep include vetiver, cedarwood, Roman chamomile, marjoram and sandalwood essential oils.

How to Use Essential Oils to Help You Sleep

Do you want to create a more tranquil and soothing sleeping atmosphere? Make use of your essential oils. Whether it is lavender or jasmine, there are a number of different ways to use these oils to help you sleep better.

If you’re looking for the best essential oil blend for sleep, Amazon is your best stop. Check out the Good Night Essential Oil Blend 10ml – 100% Natural Pure Undiluted Therapeutic Grade for Aromatherapy, Scents & Diffuser

[How to Sleep on a Plane: Pro Tips and Product Recommendations]

Red-eye flights are called so for a very specific reason. Passengers end up having red-eyes due to lack of sleep during the flight because of overnight flying. People usually find it difficult to fall asleep during a flight, but there are a few ways to help you get some decent shut-eye while on a plane. You can use a number of tips and hacks, as well as certain products, to make sure that you get the restful sleep you need during a flight.

Tips to Help You Fall Asleep on a Plane

Following a few tips before your flight can help make sure that you fall asleep on an airplane, including:

• Stick to Routines: It would be perfect if the flight you have scheduled matches your natural sleeping patterns. If not, stick to the usual routine, you follow before bedtime at home – brushing your teeth, reading a book or listening to soft music.
• Dress to Sleep: Of course, you cannot wear your pajamas in public, but wearing sportswear or sweatpants will make you feel comfortable. Make sure that you do not forget to keep your feet warm by wearing thick socks.
• Choose the Right Side: If you can, you should book a seat on your flight, according to the side you normally sleep on. According to a poll by Skyscanner, the left side – when you are facing the cockpit – is a better choice because the window seats are off center. This gives you more space to sleep on.
• Exhaust Yourself: You should try getting a little less sleep the night before your flight. For example, reduce the number of hours you sleep from 8 hours to about 4 or 5. Once you are seated down and relaxed on the plane, sleep should come naturally.
• Do Stretching Exercises: Aches and pains can keep you from falling asleep – they are the last thing you need. Try a bit of yoga or stretching exercises to keep your body supple and relaxed. This will most likely help you get some sleep when you are on the air.
• Carry Some Comfort Items: Do you remember being unable to sleep as a kid without your favorite teddy or blanket? Well, think of this as the grown-up version of a security blanket. Bring things to comfort you during the flight – it could be a shawl, an old t-shirt or even a soft toy. Making yourself feel at home is what will help you fall asleep when you are 38,000 feet up in the sky with 200 people around you.

During the Flight

Once you are inside the airplane and seated, a few tips can help you relax and fall asleep, such as:

• Flipping Your Neck Pillow: Instead of placing your neck pillow behind your head, do the opposite and wear it under your chin. When you doze off, the pillow will support your head when you roll. On of my favorite neck pillows so far is the Trtl neck pillow. It will support your neck no matter your sleep position.
• Using a Foot Rest: To improve your posture and maximize comfort, make a foot rest out of your carry-on luggage. You may also feel more relaxed if you rip off your shoes – just remember to wear clean socks so that you do not keep other passengers awake because of your stinky socks.
• Staying Away from the Light: Although backlit devices or in-flight movies can be a good form of distraction and entertainment, they can also disrupt your sleep. Use an eye mask to block out light from smartphones, tabs, etc.
• Listening to White Noise: Are different sounds on the plane distracting and keeping you awake? Drown them out with white noise. According to studies, white noise can actually promote better sleep. You will find a wide range of ambient soundtracks, such as TV static or rainfall, available on the Internet.
• Avoiding the Snack Trolley: Your sleeping pattern can be disrupted by the alcohol, sugar, and caffeine in snacks and beverages, so avoid the snack trolley at all costs. If you do need to eat, try to have a snack that is rich in carbs, such as cereal, an hour or so before you doze off.

Falling asleep on an airplane can be seriously difficult for some people, leaving them tired and stressed out when they land. They often become unable to enjoy their vacation for a few days or perform the task they came to do if it is a business trip. With the handy tips above, you can avoid this problem and make sure that you sleep peacefully during your flight and wake up refreshed, ready for any adventure.

[Looking for the Softest Mattress? Learn the Pros and Cons of a Soft Mattress]

As the name implies, soft mattresses are those that feel softer than firmer or harder mattresses. A lot of people prefer this type of mattress because they feel more comfortable when you lie down on top of them. In soft mattresses, you will find either a plush mattress top or a pillow-topped surface. To find out if you need a hard or soft mattress, it is best to consult a healthcare practitioner.

Mattresses play a major role in our lives and their hardness or softness can have a huge impact on the quality of sleep you get. Both hard and soft mattresses have their own pros and cons. If you are someone who is looking for a soft, plush mattress for your bedroom, you should learn the pros and cons before making your purchase.

Pros

Here is a look at some of the pros of a soft mattress:

• They can relieve pain: Do you often wake up with back pain? Then you are better off with a soft mattress. Soft mattresses can help in effectively reducing back pain. Aging people who suffer from joint pain can benefit a lot from sleeping on a soft mattress.
• They provide spinal support for lighter people: A medium-firm mattress is ideal for lighter, slimmer people. They can enjoy the plushness of their mattress without sacrificing the all-important spinal support.
• They are better for side-sleepers: Do you sleep on your side? Then a soft mattress may be a better option for you than a hard one. Soft mattresses are especially great for those who sleep on their side, particularly in a fetal position.
• You can customize the softness of your mattress: If your primary mattress is a firm one and you would like to add a bit more softness to it, you do not have to spend money on a new mattress. Instead, customize your mattress’ softness by using a pillow-top system. This will give you the right amount of softness you are looking for.
• They are better for certain lower back problems: As mentioned earlier, soft mattresses help reduce back pain. Studies have found that they may be better for people who suffer from certain lower back problems, such as rheumatism, arthritis, scoliosis, etc. If you have any one of these problems, you should switch to a soft mattress and prevent it from getting worse.

Cons

Soft mattresses have a couple of cons as well, such as:

• They can reduce the quality of sleep: Did you know that, for some people, a soft mattress can result in a misalignment of your spine? The softness of the mattress can push your spine out of alignment. If you have spinal problems, then you definitely need to avoid sleeping on a soft mattress as they can make your problem worse.

One mattress in particular that I like for people undecided if they want a firm or soft mattress is the Layla mattress. It has a firm and soft side so you can sleep on either depending on your preference.

[Proper Pillow Height Determines Your Best Pillow]

Have you ever found yourself stacking pillows, folding them up, or just really wanting anything other than the pillow that you’re sleeping on right now?

The best pillow is not the same for everyone. There are several considerations for what will give you a good night’s sleep. Pillow material and feel is of course important. But something not frequently discussed is pillow height ideal for your size and sleeping position. Getting your head and neck are in a good position for spinal alignment has a huge impact on your sleep.

Our pillow reviews cover a variety of pillows and sleep preferences.

 

Pillow Height Calculations Start with Your Sleep Position

You’ve probably heard it before: determining your sleep position will inform the best products for your sleep. And the pillow is no exception. Do you start and finish in the same position or do you do a lot of tossing and turning? If you’re not sure of your sleep position, you might consider recording your sleep to get a sense of your dominant sleep position. If you do a lot of moving and turning during the night, it’s a safe bet that your sleeping position is mixed. A mixed sleeping position usually calls for a hybrid or middle-of-the-road measurements and products.

 

Pillow Heights for Side Sleepers, Stomach Sleepers, and Back Sleepers

Determining the ideal height for your head and neck is determined by sleep position.

 

Pillow height, side sleeper position means you want a relatively tall pillow to match your spine height raised by virtue of sleeping on your shoulder. The pillow should be fairly firm. Neutral spine alignment on your side is a straight spine. Stomach sleepers should stay close to the mattress and need a soft, thin pillow.

The best pillows for back sleepers are right in the middle with a medium firmness and height that positions the head slightly upward from the spine. The neutral spinal alignment for back sleepers maintains an S curve.

Additionally, as a general rule if your pillow is too low, you’re going to be straining muscles as they have to work maintain alignment. If your pillow is too high, you can be constricting your air flow, essentially a crimp in your airway. As a general rule, a medium pillow height is the safest bet if you don’t have any defined preference or indeterminate sleep position. A research study found that between 3 different heights, the middle height pillow supported the head and neck the most with the least amount of muscle activation being required.

You might also consider a supplemental pillow elsewhere on your body to support good sleep posture. The position of this pillow varies by sleep position. Side sleepers can position a pillow between their legs for cushioning and to prevent twisting of the spine. Back sleepers can put a pillow under their knees to relieve pressure. And stomach sleepers can put a thin pillow under their stomach to better align their head and neck with their main pillow.

Pillows are made from a multitude of different materials such as down, memory foam, polyester, and latex. Aside from individual preferences about how different materials feel to you, the most important consideration is its firmness, matched to your sleep position (see above).  Memory foam and latex tend to the firm side of the scale, whereas down and polyester are softer. Of course you should treat every pillow on individual basis as there are exceptions.

Evaluating Your Pillow Performance and Adjusting Pillow Height

As with all aspects of a bed system’s performance, the proof is in the pudding. If you’re having trouble going to sleep, waking up in the middle of the night, or waking up sore or stiff, something isn’t working.

To start, gauge the feel of the pillow and whether you like it or not. Next, lying down in your dominant sleep position, see if the the pillow height and firmness effectively gets your head and neck properly aligned with the rest of your spine. You might have your partner or friend eyeball it or even take a picture to see your spinal alignment.  

How you sleep during the night and feel in the morning is the true test of whether or not a pillow is right for you. You should give it at least a week to make a conclusion. With pillows, you might start at the lower height end of the spectrum. If it’s not sleeping well, you might add an insert or additional to provide additional height to see if that makes an improvement.

One pillow of note is the Purple Pillow. It uses its unique polymer material and design to provide excellent support. Another benefit though is that they provide an air booster add-on that you can adjust the height to the level that works best for you. Our Purple Pillow Review provides more detail.

[Best Tea for Sleep | Find Out Which is Best for You]

Best Tea for Sleeping Problems

Millions of people all over the world spend their nights tossing and turning in bed rather than getting that much-needed rest that everyone craves. If you are one of these people, you know how terrible it feels not to get enough sleep – you wake up feeling groggy instead of refreshed and revitalized and lack energy for the rest of the day. Have you ever thought of trying out a cup of tea before going to bed? It could do wonders in helping you get that restful sleep that you need so badly.

Here is a look at some of the best teas to help you sleep:

• Lemon Balm Tea: Does drinking lemon balm tea seem like the last thing that could help you sleep? Well, it actually works. Although it sounds pretty unlikely, lemon balm tea is excellent for people with insomnia. If you have difficulty sleeping, this is one of the best herbal teas for you as it helps in treating indigestion and anxiety and also reducing stress. You can mix it with other herbs like chamomile and valerian to increase its effectiveness.
•  Lavender Tea: Everyone knows that lavender smells amazing and that it has quite a few medicinal properties that help treat a number of health issues. You can use lavender tea to help you sleep as it is quite an effective sleeping aid. All you need is a small cup of lavender tea to ease your body and mind and help you fall asleep. It works great for kids and adults alike and is a much safer sleeping aid than OTC products.
• Chamomile Tea: There is no better herbal tea than chamomile tea when it comes to feeling calm and relaxed. Because of this, it is one of the most effective natural sleeping aids. It is also packed with antimicrobial properties and antioxidants, making it highly beneficial to your overall health. Chamomile tea, apart from helping you sleep, can prevent cancer and treat diabetes and high cholesterol.
• Peppermint Tea: Peppermint is an excellent aid for digestion, and it also helps you relax, which is why peppermint tea is a great herbal tea for sleeping. With its soothing taste, peppermint tea is one of the best tea to help people with sleep problems. It contains menthol, which relaxes and calms the body and mind. It may also be able to stimulate vivid and pleasant dreams, so sip on a cup of peppermint tea every night before you go to bed.
• Valerian Root Tea: Have you heard of valerian root? If not, you are missing out on one of the     best herbal teas for sleep. It contains compounds that have mild sedative properties with phytochemicals that activate those compounds to send the brain a message that it is time to sleep. Valerian root tea is safe and is the best choice for people who suffer from mood problems, anxiety as well as insomnia.
• Magnolia Bark Tea: For centuries, many countries in Asia have been using magnolia bark tea to treat anxiety and nervous disorders. However, recent studies have shown that it is an effective sleep aid. Magnolol, the main ingredient of the herb, acts as a mild sedative and effectively helps people fall into a deep, peaceful sleep.
• Turmeric and Ginger Tea: From ginger cookies to ginger ale, ginger makes everything taste delicious. It also has a number of different health benefits thanks to its natural antiviral and antibiotic properties. When you combine ginger with turmeric, you get the perfect herbal tea with anti-inflammatory and anti-cancer properties. The combination of these two ingredients also helps in creating an effective sleep aid. One of the best things about turmeric and ginger tea is that it is easy to make as you probably have the two ingredients readily available in your kitchen.

Herbal teas are fantastic as they not only help you relax and relieve stress and anxiety but also come with many other health benefits, such as fighting cancer, diabetes, high blood pressure, etc. If you are tired of sleepless nights, do not head to the chemist for OTC sleep aids. Try out different herbal teas instead and find out which one works best for you. OTC medications may also have serious side effects and can be addictive. Stop wasting your money on medications that do more harm than good. You will find it much more beneficial to drink a cup of soothing herbal tea before bedtime – let the tea do its work and help you fall into sweet slumber and wake up refreshed, ready to tackle the day.

[Does a White Noise Machine Improve Sleep?]

Are you someone who finds it difficult to fall asleep in a noisy environment? You are not the only one – a lot of people struggle to fall asleep when it is not quiet, unlike those lucky ones who can sleep right through a tornado.  So what do you do if there is traffic noise outside or the dog next door is barking all night and keeping you awake? If you have problems falling asleep or tend to wake up easily during the night, white noise may be just the answer you are looking for.

What is White Noise?

So what is white noise? To put it simply, white noise is a special type of sound that masks all other background sounds. It helps in drowning out sounds which might be keeping you from falling asleep when it is used as a way to promote good sleep. Genuine white noise cannot be generated in any other way than electronically, and it sounds a little like radio or TV static.  Because it contains a high amount of high-frequency energy, pure white noise is not every pleasant to the ears.

In some cases, the term is used as a general description for any type of noise that is constant and unchanging. White noise has become a colloquial term for a wide range of different sounds, including:

• Machinery sounds – washing machine, air conditioners, etc.
• Nature sounds – waves/ sea, rain, jungle, crickets chirping, etc.
• Ambient soundscapes – crowd noise, a crackling campfire, aircraft interior, etc.

Some people, when trying to fall asleep, prefer listening to these types of sounds rather than the harsh tone of genuine white noise. White noise machines are highly recommended by sleep specialists to help people who find it difficult to fall asleep or are awakened easily while they are sleeping during the night.

Do White Noise Machines Really Work?

Nowadays, you will find a wide range of white noise machines available on the market. Also known as sound conditioners or sleep sound machines, they come in a variety of shapes and sizes – from cutting-edge ‘sleep sound systems’ to low-tech, affordable options.

Let us take a quick look at how white noise machines work. When you think about it, it may sound counterintuitive to add more noise in your bedroom to help you sleep when the noise is exactly the reason you cannot sleep. However, white noise works because it has the ability to blend external sounds (traffic, barking dogs, etc.) into the overall background noise, and therefore, your brain pays less attention.

According to experts, it is not necessarily the volume of the sound that keeps you awake but its context. This is why some people can fall asleep in a noisy nightclub. Similarly, a startle response can be set off by a distant barking dog even if you are asleep and unconscious.

When white noise, or a similar sound, is added to your sleeping environment, you are using a principal that is known as sound masking. Instead of drowning out the sounds that are keeping you awake, the frequencies of the white noise signal “masks” them.

White noise machines produce a sound that masks the external sounds that prevent you from falling asleep. Studies have shown that these machines can benefit problem sleepers. If you prefer, you can also use nature sounds, etc. the same way you use white noise so that you can relax and drift off to sweet slumber.

Other White Noise Solutions

If you would rather not spend money on a white noise machine, there are other ways to create white noise, such as:

• A fan: If you have a standard table fan at home, you can use it to mask external sounds. Its whirr is quite ideal for sound masking.
• An old boom box or radio: Anything that comes with an FM tuner should work well. Just break the antenna or dial in between stations to create pink noise, which is a variant of white noise that has been shown to work effectively as a sleep aid.
• An app: A smartphone is one of the easiest ways to try out white noise to help you sleep. You will find countless apps – both free and paid – that are designed to help improve your sleep. However, keep in mind that some free apps use low-quality sounds that could turn out to be irritating rather than soothing and relaxing.

White noise machines are an excellent investment if you have a serious sleeping problem and do not want to depend on sleeping pills. As mentioned, there are numerous types of white noise machines to suit any budget, so you will definitely find the right one to help you sleep. Say goodbye to sleepless nights.

My favorite sound machine is the Marpac Sound Machine. It plays a nice analog sound that can be adjusted with a dial. They are very durable and really drown out ambient noises. Check out my full review of the Marpac Sound Machine.

[Deep Sleep: What is it and how do I get it?]

Do you have trouble falling asleep or often wake up in the middle of the night? Or do you often feel drained and exhausted in the morning instead of rested and refreshed? You are not alone. Millions of people across the world have sleep problems. Everyone needs good sleep, and deep sleep is even more important as it affects your health and body. When you get the adequate amount of deep sleep, you will wake up refreshed and with restored stamina, making you ready for anything the day throws at you.

What is Deep Sleep?

So what is deep sleep? Well, the simplest answer is that it is one of the stages in the sleeping process. This stage is also known as slow wave sleep, delta sleep and more recently, N3. Deep sleep is a time when repairs take place within the body and energy is restored for the day ahead. This stage of sleep plays an important role in maintaining your health as it boosts the immune system, stimulates growth and repairs any damage to tissue and muscles.

Deep sleep also has a number of benefits, including:

• It can help in keeping your heart healthy. During deep sleep, your heartbeat slows down and gives your heart the opportunity to repair itself.
• Lack of deep sleep can trigger the production of cortisol and adrenaline which increases blood pressure. Deep sleep allows your body to rest and slows down your heartbeat, thereby lowering blood pressure.
• During deep sleep, the brain repairs itself and the body produces hormones as well as neurotransmitters that help in promoting new brain cell production. This brain repair prevents different mental disorders.
• By maintaining healthy brain function, deep sleep can significantly help in preventing memory loss and disorders such as Alzheimer’s disease.
• When you are in the deep sleep stage, the protein inside your body repairs damage caused by free radicals, microorganisms and other factors like harmful substances and toxins.

Apart from this, deep sleep helps in improving digestion, preventing diabetes, fighting inflammation, alleviating stress and anxiety, preventing obesity, promoting healthy weight, restoring energy, enhancing immunity and more.

Tips to Get Deep Sleep

If you have trouble sleeping and want to get deep sleep, here are a few tips that you might find helpful:

• Disconnect Yourself: Many people have trouble sleeping because of work. You should disconnect yourself and relax a few hours before bedtime. Switch off your smartphone and other devices after 8 pm. It will provide great results.
• Listen to Soothing Music: Listening to soothing soft music before hitting the sack can do wonders to help you get deep sleep. It will reduce stress and anxiety and lower your blood pressure.
• Breathe Deeply: Deep breathing exercises and meditation helps to relieve stress and improve sleep quality. Find out a few breathing exercises and try them out before you get into bed. You can try this exercise – first, close your eyes and slowly inhale through your nostrils to count to 3 while expanding your stomach. Hold for 3 seconds and then slowly exhale through your mouth, while counting to 6 and keeping your stomach flat. Repeat 5 times.
• Pick a Good Pillow: You should never underestimate the importance of having a good pillow to lay your head on. The right pillow can have a significant effect on your quality of sleep. Use a medium-soft pillow if you are a side sleeper, and a firm pillow if you prefer sleeping on your back.
• Reduce Light Level: When you reduce the level of light that you are exposed to in the evening, it can encourage the production of the sleep hormone, melatonin and ease your body into sleep mode. So, if possible, get a dimmer switch and turn down your lights in the evening.
• Drink Milk or Eat a Banana: Bananas are an excellent source of melatonin and tryptophan, an amino acid. Warm milk is also quite rich in tryptophan. If you have problems getting good sleep, you should eat a banana or drink a glass of warm milk before bedtime – make this a pre-bedtime routine.

As you can see, deep sleep plays a critical role in your health and well-being. You need to get deep sleep in order to be able to function the next day properly. Without it, you will be easily tired, and you will definitely experience a dip in your productivity. To make sure that you get deep, restful sleep every night, try out the tips mentioned above.

[What Do Your Dreams Mean?]

From the neurophysiologist’s point of view, dreams are said to be the results of rapid eye movement (REM) when a person sleeps or is in a semi-conscious state. We see vivid images that keep flashing one after another to suggest a sequence of events that either make sense or don’t at all.

The father of modern psychiatry, the legendary Sigmund Freud in his historical work, Interpretation of Dreams, stated that dream content is motivated by our longing for wish-fulfillments, and dreams are often instigated by daily events that precede the dream. He called it the “day residue.” In adults Freud observed, dreams occurred from “latent” dream-thoughts present in their unconscious or subconscious minds.

The Interpretation of Dreams: What Dreams Convey

Your dream may be a collection of simple images like a grand event, the reappearance of a dead relative or friend or even a euphoric you winning the lottery jackpot. However, dreams don’t tell simple stories always. This is more so because people from different backgrounds and cultures report having the same dreams.

In a recent study on dreams, it was found that most members of the sample group saw the following fourteen most common images while dreaming.

Being Chased: A very commonly reported dream. May be interpreted as a result of anxieties within us that we go to sleep with. Often, it’s not the fear of being chased actually, but what we’re running from causes such images to be seen. Dream of being chased help us understand that we may not be addressing important issues in our waking lives that require immediate attention.

Vehicles:  Be it a car, train, airplane or ship, any vehicle that we see in a dream reflects what direction we would like our life to take. Moreover, these are also suggestive of the quantity of control we think we have over the path ahead. Vehicles empower us to make transitions and point towards a definite destination. They are also known to highlight obstacles we think we are facing and need to overcome.

Water:  Water is a typical symbol of our unconscious minds or emotions. The state of the water — clear or cloudy; calm or turbulent — often gives insights into how effectively we manage our emotions.

Classroom or School: Yet another very common situation. We often find ourselves in a classroom, confronted with a difficulty which we aren’t prepared to take. A classic case of the “dream pun” or the mind using a concept or word and defining it differently. The unwanted “test” that we face indicates that we have to learn from past mistakes. Reported mostly by people who have left school long ago.

People: When you see other people while dreaming, take it as a reflection of the self’s different aspects. People who flit by in dreams may relate to special characteristics that need development. When you see specific people, you are directly relating to interpersonal issues or existing relationships that need to be worked upon. When you dream of your lover, in particular, it denotes a certain detachment.

Death:  Often perceived as a negative occurring, it often directly relates to dramatic changes that may happen in the dreamer’s life. It could indicate the ending of one thing and the beginning of another new phase in your life.

 

Paralysis: When you dream of turning paralytic, your body actually assumes a paralytic form as you dream and this prevents it from performing any action or actions that occur in the dream. Dreaming paralysis is interpreted as an overlap between the REM and waking stages of sleep. It also indicates that the dreamer lacks control in his waking life.

Falling: Reported quite frequently by dreamers. However, not all dreams about falling are negative or scary. Slow falling indicates a smoothness and serenity as also the letting go. However, images of falling from great heights indicate that something in our waking life is completely beyond our control.

Flying:  Indicates how poorly or effectively we control our lives and our confidence levels in achieving our goals. When you fly high, you are euphoric. Flying low or skimming and getting caught in obstacles like power lines indicate frustration somewhere deep down.

Even images of babies, food, houses and sex seen in our dreams, have their own stories to tell. A baby usually represents something new — a new project, idea or development. Food symbolizes hunger for new insights and information while a dreaming of a house can be read as different aspects of dreamer’s degrees of consciousness. Last but not least, sex, as Freud put it, is best interpreted as an outlet for sexual expression, and close connections with others.

[Best Plants for Sleep: Let Your Bedroom Plants Lull You to Sleep]

Contrary to popular belief that plants give out nitrogen during nighttime and should be kept out of bedrooms at night, it has now been proved that keeping plants inside the house has some great health benefits, particularly their ability to help you sleep. This is of course, in addition to their aesthetic value that makes interiors look so much better. The following plants are known for their therapeutic properties and may safely be kept indoors.

Jasmine: Jasmine flowers are small, white and very pretty. Their sweet scent and plant extracts are often used to manufacture essential oils that aid relaxation. Jasmine reduces anxiety levels and works wonders for insomnia by improving sleep quality. They can be easily grown in pots and place on bedroom windowsills. Regular watering during its flowering periods is good enough maintenance.

Snake Plant: Also called Mother-in-Law’s Tongue, the Snake plant purifies the natural air. It emits oxygen at nighttime and improves air purity and circulation, enabling you to sleep deeply. It also eliminates harmful air chemicals like trichloroethylene, xylene, benzene, toluene, and formaldehyde. Formaldehyde is generally found in hairsprays and may cause respiratory trouble. Thus, this is a useful plant to keep in your bedroom.

Lavender:  Lavender scent is officially accepted and acknowledged as a great relaxation aid. It cures headaches, lowers heart rate, stress levels, and blood pressure, making it perfect for keeping in the bedroom. Extensive research has shown that Lavender oil calms down irritable and cranky babies and induces deeper sleep in them. Similarly, sniffing lavender oil cures headaches and is widely used in aromatherapy. The Lavender plant enjoys sunlight and warmth, so place it on a windowsill that receives ample sunlight. Water sparingly.

Peace Lily: As the name suggests, the Peace Lily brings about atmospheric peace by cleaning the air, according to NASA. Moreover, it increases room humidity by up to 5%, which is great for breathing as you are asleep. Thus, it works as an antidote for low humidity, which causes dry skin & hair, static electricity, increases chances of colds and other respiratory illnesses and allows viruses to thrive. These plants come with beautiful white flowers, needing a little light. A weekly watering is enough.

Aloe Vera: NASA calls it one of the topmost air improving plants. This plant has some magical and multiple medicinal qualities and may be kept in any home. An oxygen producer at night, the Aloe Vera improves the bedroom’s air quality. Succulent by nature, it maintains substantial moisture within its thick leaves and requires minimal watering. The gel extracted from its leaves has antiseptic properties and is used widely to treat minor cuts, burns, insect bites and to moisturize dry skin. Ample sunlight keeps it healthy. The ancient Egyptians called Aloe Vera the ‘immortal plant’ as it reproduces easily and you can soon have an Aloe plant for all rooms in your house. Gift it to your family members and friends! A must have in the house.

Gardenia: Known for its unique fragrance, the Gardenia with its glossy leaves and beautiful blossoms is a popular choice for bedrooms. Studies show that it improves sleep quality and has the power of tranquilizers like Valium for relieving anxiety. However, gardenias are fragile plants and need a lot of care and attention to thrive. Gardenias kept indoors should be exposed to ample light but not to direct sunlight. The watering should also be in measured doses.

Spider Plant: This is yet another NASA favorite and champion air cleaner. Tests conducted by NASA showed that it removed about 90% of formaldehyde – a potentially cancer-causing chemical — from the air. Since formaldehyde is commonly found in household items like adhesives, fillers, and grout, it would certainly be a good idea to keep one around as it also absorbs fumes and odors and sustains the required oxygen levels in rooms to promote better sleep.

Valerian: The Valerian flowers throughout the year and has white or pink flowers with a uniquely sweetly scent. Its extracts were regularly used to make perfumes in the 16th century while its root has been used as a tincture or tea time immemorial. The Roman philosopher and physician, Galen prescribed it regularly for insomnia. Recent research also shows that simply inhaling the scent of the Valerian root helps you fall asleep not only faster but sleep deeper also. A few petals strewn in your bathwater will also help you relax and drift off gently.

English Ivy: A simple plant to grow and which needs moderate sunlight only. A potent anti-allergic and anti-asthmatic, English Ivy alleviates the condition of sufferers of allergies and asthma by improving their sleep quality. An experiment conducted in 2005 revealed that the plant removes 78% of airborne mold and 94% of airborne feces in just 12 hours! Since mold definitely affects our breathing, it’s prudent to have a plant on hand.

[Benefits of Sleeping Naked]

Benefits of Sleeping Naked

What if someone told you that by doing one simple thing every night, you could beat stress, build self-confidence, and have an overall healthy life? Would you be intrigued? Or would you laugh, and call that person crazy?

You are not alone. Most people would laugh it off if they were told that sleeping naked could dramatically improve their health and life. It isn’t surprising that a mere 8% of the world’s population sleep naked, while the rest wonder about its benefits.

A Google search will reveal the huge number of ways you can improve your life, but none of them is as simple as stripping to your birthday suit before going to bed. It takes a little effort and has several benefits that you may not have ever imagined.

Read on to find out the great things sleeping in the nude can do.

• You Sleep Better Naked

We have all heard that sleep is good for the brain. But a new study shows how exactly sleep benefits the brain. When we are asleep the brain removes toxic proteins from neurons, which accumulate when we are awake and do the neural activity. But the brain is only able to remove these proteins when we get quality sleep successfully.

Sleeping naked helps us sleep better by lowering our body temperature. When the skin temperature is low, we sleep deep and wake up less at night. This results in high-quality sleep that improves brain function.

• It Cuts Down Stress

How stressed we are usually depends on the amount of cortisol released by our body. This hormone leads to several issues like anxiety, unnatural weight gain, and sleep disorders. Cortisol production is higher when the body is overheated.

It has been seen that the release of cortisol is regulated and reduced when our body temperature is low. One of the best ways bring down body temperature is sleeping without clothes on. When cortisol production goes down, it reduces stress and keeps you healthier.

• It Boosts Male Virility

You must have heard that men who wear loose boxer shorts have better sperm quality than those who wear tight underpants. According to a 2015 research, men who sleep naked have even better sperm quality than those who wear loose boxers.

This is good news for men who are planning to start a family or add to an existing one. Sleeping without clothes on also increases happiness between couples. The skin on skin contact brings couples closer, leads to spontaneous sex, and aids in overall health.

• It Regulates Growth Hormones

If you have always feared those dreaded wrinkles and crow’s feet, then you should be sleeping in the buff. Melatonin and growth hormones are responsible for keeping your skin in great condition and looking youthful. The best way to regulate your growth hormones is to keep your body temperature below 70°F.

Sleeping without clothes keeps your body temperature regulated and balances your melatonin and growth hormone levels, slowing down the aging process.

• It Boosts Self-Confidence

We all know that self-confidence is crucial to success.  When you are confident, you take on challenges more easily and are more likely to succeed in every role in life. It means you are comfortable in your own skin and not afraid to be the real you.

When you sleep naked, you grow more comfortable with your body and more confident in your own skin. This affects your overall self-esteem and makes you a more confident person.

• It Is Good For Your Skin

Sleeping in the buff lets your skin breathe. We usually wear layers of clothing throughout the day, and it restricts the body, especially the armpits, feet, and private parts. Taking off your clothes at night airs out these parts and aids in better blood circulation, leading to glowing skin. Letting your skin breathe, particularly in summer, prevents fungal infections, rashes, and itchiness.

• It Is Simply Easier

Sleeping naked is so much easier than deciding what to wear to bed. You don’t need to buy pajamas or lingerie, don’t have to worry about washing extra clothing, and you also save money. Who wouldn’t love to save some money, as well as a lot of space in the wardrobe? Stripping off your clothes and simply hopping into bed to sleep makes life easier.

• It Makes You Feel Free

Know that feeling of lying naked in bed, free from all your clothes? Yes, that’s what we are talking about. That’s also the feeling sleeping naked gives you. Imagine taking off your bra after a long day, or getting out of your underwear while going to sleep. You feel free and unconstrained. Without clothing on, your body feels lighter, just like it’s meant to be.

Now imagine being between the sheets in your birthday suit. How great is the feeling? That feeling of being light and free automatically makes you smile and makes you feel good after a hard day at work. If sleeping au natural can make you smile and feel good more often, then why not?

• It Reduces Sleep Distraction

How many times have your uncomfortable lingerie or the tight waistband of your pajamas woken you up from sleep at night? Plenty of times, we are sure. It takes something as small as the drawstring of your pants to ruin your night’s sleep. When you sleep naked, there is no chance that uncomfortable clothing is going to disturb you at night. Strip off your clothes, and slip between soft sheets for the most peaceful sleep and a fresh morning.

• It Makes Sleeping Easy During Summertime

When the mercury soars, it becomes difficult to sleep comfortably. If you don’t have the convenience of an air conditioner, you must be familiar with the trickling sweat or the itchy skin that keep you up at night all through summer. That’s when sleeping in the buff is the most comfortable. Even when the bedroom feels stuffy, your bare skin will give off heat and keep you cool. You may not even need the AC anymore when your body becomes cool and you sleep comfortably, no matter how sultry the summer is.

Sleeping naked has benefits that you may not have considered before. Apart from letting your skin breathe and helping lower body temperature, sleeping in the buff aids in overall better sleep by removing distractions and makes you more comfortable in your skin. Of course, it isn’t always advisable to sleep naked, especially if it’s too cold or if you are sick. At all other times, go commando to make the most of your forty winks!

[Hypersomnia: Causes and Treatment]

Have you ever experienced excessive daytime sleepiness, so much so that you almost fell asleep at the wheel of your car? Or maybe you dozed off at your desk, only to be seen by your boss. Yeah, that was bad.

According to National Sleep Foundation, everyone suffers from daytime sleepiness at some point. When the condition persists and becomes chronic, it is called hypersomnia (or hypersomnolence).

Not all cases of daytime sleepiness can be called hypersomnia. For instance, if you do not get enough sleep at night for a long stretch it may result in daytime sleepiness, but getting enough sleep again is going to make it all right. When sleep alone does not cure the sleepiness and fatigue it usually is a symptom of hypersomnia.

This condition is often accompanied by other symptoms like poor concentration and lack of energy. Hypersomnia can disrupt day to day life, and severely affect productivity. In some cases, it may even cause accidents if the person falls asleep while driving. Hypersomnia can be properly diagnosed and treated by a medical professional.

Causes of Hypersomnia

There are several causes of hypersomnia:

Sleep Disorders: More often than not, sleep disorders cause excessive daytime sleepiness. When a person does not get enough sleep at night, it results in fatigue and sleepiness during the day.

Two major sleep disorders that cause hypersomnia are narcolepsy and sleep apnea. Narcolepsy is a central nervous system disorder that causes daytime sleepiness, hallucinations, sleep paralysis, muscle weakness, and disturbed sleep at night, whereas sleep apnea is a breathing disorder in which the air passage is blocked by the tissues of the throat and the roof of the mouth (soft palate), resulting in snoring and disturbed sleep.

Sleep Deprivation: This is often the most common cause of EDS, and can be cured with enough night-time sleep and short naps in the day. Lack of sleep is mostly caused by stress, little or no exercise, shortage of vitamin D, or a pair diet. Managing these helps in dealing with hypersomnia.

Obesity: Being overweight can give rise to a number of health problems, including EDS. When a person is obese or overweight, they are more likely to suffer from sleep apnea, because fatty tissue in the throat and the soft palate obstruct the air passage in the supine position. The difficulty in breathing results in unsound sleep, several episodes of gasping awake, and also snoring. This leads to sleep deprivation and hypersomnia.

Neurological Disorders: Quite often, neurological disorders like multiple sclerosis or even a head injury can have symptoms resembling hypersomnia. When EDS develops after a head injury, it is called post-traumatic hypersomnia. This is not exactly hypersomnolence but has some of the same symptoms. Excessive sleepiness is also one of the earliest signs of brain tumor even when other symptoms are not present.

Substance Abuse: Addiction problems like substance abuse are often the reason behind a number of sleep disorders. Withdrawal can also give rise Insomnia sleep apnea and other disorders. Prolonged use of prescription drugs can also lead sleep disorders by affecting normal body functions. All these result in disrupted sleep at night and excessive sleepiness during the day. Smoking, caffeine, and other lifestyle problems also result in sleep disorders and hypersomnia.

Genetics: Research has found that sleep disorders run in the family. So if any member of your family suffers (or suffered in the past) from sleep disorders or hypersomnia, you may be at a greater risk of EDS.

Diagnosis of Hypersomnia

Not all daytime drowsiness is hypersomnia, and only a qualified medical professional can diagnose if you are suffering from excessive daytime sleepiness.

If you feel excessively drowsy during the day, try making some lifestyle changes first. Cut down on the consumption of caffeine and alcohol, and get enough exercise and sunlight during the day. Even after making these changes, your symptoms persist, talk to your GP.

The doctor is going to talk to you about your medical history and your lifestyle to try and find out if you have any sleep or neurological disorder. Hypersomnia is usually caused by an underlying condition, and the doctor will attempt to treat that condition to eliminate EDS.

Treatment of Hypersomnia

There are various treatments for excessive daytime sleepiness, but it will depend on your symptoms and the underlying cause.

The first thing your doctor will try to find out is if you suffer from a sleep disorder. To diagnose this, you have to undergo certain tests, including a polysomnography, in which you have to stay overnight at a sleep center to analyze abnormalities in your sleep pattern. If you are found to have sleep apnea, then a proper course of treatment is going to be prescribed. Two of the most common treatments for sleep apnea are Oral mouthpieces, where dental appliances are fitted to your mouth to correct the jaw, tongue and soft palate position for unblocking the airway, and Continuous positive airway pressure (CPAP) that involves wearing a pressurized mask over your mouth and nose during sleep, to keep the air passage open by forcing air through it.

If your hypersomnia is being caused certain prescriptions drugs that make you drowsy during the day, then the doctor may change the medication or stop it altogether for some time to check for any improvement in your condition.

Excess weight should be reduced if the sleep disorder is being caused by obesity. Your doctor may suggest a diet, exercise, and medications to bring down your weight and unblock the air passage while sleeping. In extreme cases, surgical options may also opt for quick weight loss.

Iron and Vitamin D deficiency can also cause daytime sleepiness. In such cases, you will be given supplements, and also advised to be on a healthy diet.

Making lifestyle changes is the most recommended treatment for excessive daytime sleepiness. Setting a proper bedtime every day, getting more sleep, quitting caffeine and smoking, and reducing alcohol consumption are some of the ways hypersomnia can be treated effectively. If a sedentary lifestyle is the problem, thirty minutes of physical activity daily could be beneficial in treating hypersomnia.

 

In extreme cases, your doctor may prescribe certain medications to treat the condition. These include stimulants like Provigil or Ritalin, sodium oxybate to treat narcolepsy, and antidepressants. However, in most cases, making lifestyle changes and treating sleep disorders are enough to cure excessive daytime sleepiness. A thorough diagnosis by a doctor is necessary before jumping to any conclusion.

Excessive daytime sleepiness can be a nuisance that affects normal life and even gives rise to risks like road accidents. Whether you are driving, crossing the street, climbing the stairs, being drowsy can result in freak accidents and injury. Hypersomnia may not always be serious. Taking iron and Vitamin D supplements and proper diet and exercise can often help when the symptoms are mild. In more severe cases, a doctor’s opinion must be sought, and the appropriate course of treatment taken to cure the condition.

Hypersomnia is a curable condition that affects several people throughout the world. If you suffer from excessive drowsiness during the day, make an appointment with your doctor to get to the root cause and start the journey to a more productive life.

[How to Lucid Dream]

Lucid Dreaming Tips: How to Have Lucid Dreams

Do you have times when you wake up and can vividly remember your dream and why you dreamed it? For instance, if you ran into a friend you have not seen in years and then had a dream about going on a picnic with them, you know why you had that dream. Then there are other times when you cannot remember your dream. In most cases, dreams reflect real life, but there are times when they are completely random and can be controlled. This is known as lucid dreaming.  It is when you are fully aware that you are having a dream and can do whatever you want. With lucid dreaming, your imagination is the limit, so anything can happen.

Here are a few tips on how to have lucid dreams:

• Think about lucid dreaming before bedtime: Your chances of having a lucid dream are much higher when you make it the last thing you think about before hitting the hay. This is due to the fact that everything related to dreams is psychological. This means that when you think about lucid dreaming, your brain may become more aware of your surroundings even when you are sleeping.
• Do not wake up: There can be times when your lucid dream is so exciting that you wake up. Doesn’t it just frustrate you when that happens? However, you can usually tell if you are about to wake up from your sleep. If you feel like you are gaining consciousness, calm yourself down and slowly rub your hands. Although there is no known reason why it works, in most cases, it does. Another very strange way to stay asleep is to turn in a circle and fall to the floor.
• Have a consistent sleep routine: This tip is an obvious one. Your melatonin, or body clock, is set by going to bed and waking up at about the same time every day. You have mornings when you wake up 5 minutes before your alarm goes off, right? That is, your melatonin working. However, keep in mind that it cannot work if you do not have a consistent or proper sleep schedule.
• Sleep in complete darkness: According to scientific research, your levels of melatonin are the highest at night while you sleep in complete darkness, around the time that you are dreaming. This helps in promoting vivid dreams and improving dream recall. The ideal situation would be when there is no difference in darkness when you open your eyes as when you close them.  When you sleep with a light on, it decreases the quality of dreams and your internal clock gets messed up as the melatonin level in your body is brought down. Do not let light spoil your dreams.
• Recall what happened throughout the day: This is a great thing to do while you are lying down before falling asleep. Start from the very beginning of your day and try to recall as many details as possible. What was the color of the car that sped past you on your way to work? Who served you at the restaurant? What was the color of his or her eyes? Go through the entire day and recall the events as well as you can. Practicing this each night will encourage you to increase your awareness levels subconsciously. You will be practicing lucid living without much effort in no time.
• Eat lucid foods: Yup, lucid foods exist! There are certain foods that increase melatonin production, therefore making it easier for you to attain lucidity. Did you know that a teaspoon of mustard before going to bed can actually increase your chances of having a lucid dream? Lucid foods include white mustard, black mustard, sunflower seeds, almonds, oats, flax seeds, cherries, rice, poppy seeds, red radishes, tomatoes and of course, banana. Milk, eggs, fish, sweet potatoes, broccoli, lentils, and mushrooms are other lucid-friendly foods that also contain tryptophan. Include these foods in your regular diet will help you have lucid dreams more frequently than you did in the past.

Learning to have lucid dreams is fun, frustrating, daunting, bizarre, intensive and euphoric, yet lucid dreaming is ultimately an experience that is life changing and hugely rewarding.  Like any other skill, learning to have lucid dreams is one that develops over time. There is no magical secret that can be passed from one person to another. However, the tips mentioned above can help immensely in giving you, lucid dreams more frequently.

[The 6 Best Melatonin Alternatives]

What are the Best Melatonin Alternatives

Could there be anything worse than not being able to sleep every night? Or waking up frequently in the middle of the night? If you have this problem, you know the toll it can take on your body and your ability to function every day. Many people who have sleep problems turn to melatonin to help them get the sleep they need. But some people say that the supplement makes them feel groggy and hungover while others say it does not agree with them. So what do you do when you want an alternative to melatonin?

If you are looking for melatonin alternatives, you will be glad to know that there are quite a few. These non-risk alternatives may be just what you need to help you get that much-needed rest and sleep. Here is a look at some of the best melatonin alternatives that you can try out:

• Sleep Masks: If you want to get good natural sleep, sleep masks are one of the simplest yet most effective solutions out there. A quality sleep mask, both glamorous and comfortable, should be made of a soft and natural material that covers your eyes so that light gets cut out to the greatest extent. This then allows the darkness work its magic to boost the production of melatonin. What is great about sleep masks is that they also cut off any visual distraction that could potentially keep you from falling asleep. Combine a sleep mask with earplugs to block out the noise, and you have the perfect sleep aid that stimulates your natural melatonin levels, so you get sound sleep.
• Sleep-Aiding Herbal Teas: For centuries, herbal teas have been used to treat a wide range of ailments and diseases, including anxiety, depression, and insomnia. If you are looking for a delicious and healthy way to relax before bedtime and prepare your body for rest, herbal teas are an excellent alternative to melatonin supplements. You will find many special blends with chamomile, lavender, and valerian which are excellent natural sleep aids. There is nothing quite as calming and relaxing as sitting down quietly with a cup of herbal tea before heading to bed.
• Magnesium Supplements: Studies have found that magnesium contributes to a good night’s sleep. The NIH says that when the body does not get an adequate supply of magnesium, it leads to inhibition of nerve cell communication which in turn causes cell excitability and a person becomes more nervous and stressed out than normal. Magnesium is a natural muscle relaxant and also effective in blocking cortisol production in the brain, which means that it helps in inducing an overall calming effect in the body which then allows you to fall asleep and stay asleep all night.
• Glycine Supplements: Glycine is an amino acid that occurs naturally in the body and plays an important role in a number of different cognitive, musculoskeletal and metabolic functions. Your body also uses glycine to induce relaxation and kick start the sleep process. This makes it a good choice if you are looking for a supplement to replace melatonin supplements and improve the quality of your sleep. It has been shown to be effective in particular for people who are prone to waking up in the middle of the night. It has also been proven that glycine reduces brain hyperactivity and calms nervousness and anxiety that may keep you from sleeping. Plus, it does not leave you with that awful hangover or groggy feeling in the morning as melatonin does.
• L-Tryptophan Supplements: Tryptophan is another amino acid that the body needs to produce serotonin, which is a chemical known for balancing and regulating moods. Serotonin also plays a crucial role in the production of melatonin, so it makes sense that boosting the levels of tryptophan in your body will help in achieving a restful night’s sleep. While research related to tryptophan as a sleep aid is quite limited, this supplement has nevertheless shown potential as an effective treatment for insomnia.
• L-Theanine Supplements: Theanine is another melatonin alternative that does not have any known side effects. First discovered in green tea, it is now typically found in a number of different types of tea. It is known to act as a natural sedative and has a calming effect. Theanine is used for treating stress – physical and mental – as well as insomnia. L-Theanine is known to the regulation and generation of alpha waves in the brain, which occur when the body is deeply relaxed. When it increases alpha wave activity, Theanine helps in regulating sleep and suppressing hyper beta waves that might keep you awake and alert when all you want is rest and sleep.

As you can see, there are many melatonin alternatives that can help you sleep just as effectively as melatonin supplements. If you have difficulty falling or staying asleep, pick one of these alternatives and get that sweet, deep slumber that your body needs to stay energetic and healthy.

[Best Sleep Supplements]

The Best Sleep Supplements for Getting a Better Night’s Rest

When it comes to the topic of natural sleep aids, it gets rather confusing, doesn’t it? What works, and what does not? Are they safe?  There are so many questions when you think of natural sleep supplements. Sleep is important as it is when your body repairs and heals itself and rejuvenates. When you do not get enough proper sleep, it affects your health, making you more prone to health issues. This is why you should find a good sleep supplement if you cannot sleep or do not get enough sleep. Luckily, there are quite a few excellent sleep supplements that can help you get the restful sleep you need.

Here is a look at some of the best sleep supplements that you can use to get better sleep and wake up every morning feeling refreshed and rejuvenated, ready to take on the world:

Multivitamin: Do you know that nutrition plays a vital role in fighting insomnia and other sleep problems? Most people do not eat the right amounts of fruits and vegetables every day to give their body the nutrients it needs. Fact: shortage in nutrition can affect sleep and leave you feeling fatigued. You should take a good multivitamin daily to improve your ability to sleep and get the night’s rest your body needs.

Calcium and Magnesium: Your daily diet should have adequate amounts of calcium and magnesium as they are important nutrients that help you relax and ensure that you get a good night’s sleep. Magnesium may be particularly helpful in stress and fatigue reduction. Multivitamins do not contain much of these two nutrients so you may need to take a supplement if you lack these two essential nutrients in your diet.  You should also make sure that you get a minimum of 400 IU of Vitamin D3 daily. This vitamin plays a critical role in the absorption of calcium in your body.

Melatonin: This is a natural hormone that helps in regulating your sleep-wake cycle, also known as circadian cycles. According to studies, melatonin does not only help some people fall asleep, but it also enhances sleep quality. Experts say that it comes in two forms – immediate release and extended release. If you have difficulty falling asleep, the immediate release may be the better option to take before bedtime. For those who tend to wake up in the middle of the night, extended relief may be better. Melatonin supplements can also be an effective treatment for certain sleep disorders, including jet lag.

Kava: A member of the pepper family, the Kava plant has been shown to help in relieving anxiety. A review of six studies showed that patients who took Kava showed reduced anxiety compared with patients who took a placebo. According to another small study, Kava helps in improving sleep in people suffering from stress-related insomnia. However, it is important to consult a doctor before using Kava supplements to find out if it is safe for you as the FDA has issued a warning that there is a link between this supplement and the risk for severe liver damage.

Passion Flower: As you may already know, passion flower has a wide range of health benefits, including calming and anti-anxiety effects. Anxiety can have a major effect on sleep as you are unable to turn your brain off, in particular when you are trying to get some rest. Passion flower supplement is great as it can have a calming effect that helps in stopping that vicious cycle of thought. It has been found that passionflower is one of the most effective natural anti-anxiety sleep aids that do not result in lingering fatigue the next day.

St. John’s Wort: Do you have trouble sleeping due to depression? St. John’s Wort supplements may be the solution to your problem. According to recent studies, this herb contains chemicals like adhyperforin and hyperforin which act as small messengers in the brain that affect mood and work as effective and powerful antidepressants. If it is your depression that is keeping you from sleeping or getting a full night of restful sleep, it may be worthwhile to try out St. John’s Wort supplements to treat the depression. If it works, you may be able to get the rest and sleep that your body and mind need.

While many people use over-the-counter sleep aids to help them with their sleep problems, they do not realize that these OTC products may cause serious side effects in the long run and over time, lose their effectiveness. Natural sleep supplements like the ones mentioned above are safer and better options, plus they work very well in treating various sleep disorders, helping you sleep better and thereby improving your health.

[Leesa vs Nectar Mattress]

If you’re looking for a Leesa vs Nectar comparison, this should make your decision much easier. In this post I break down all the pros and cons of each mattress to help you decide which is right for you. Both the Nectar and Leesa are great mattresses but each have a distinct feel that will appeal to different types of sleepers. There are no winners or loosers here, just clarification for you so that you get the right mattress the first time.

Overview of Nectar vs Leesa Mattress

The video below gives you a side by side comparison of both mattresses. As you can see in the video below, my bowling ball reacts very different on each of the mattresses.

Both of these mattresses come with a generous trial period.

Leesa free trial period = 100 Days

Nectar free trial period – 365 Days

Here’s the breakdown on prices of the mattresses

Leesa mattress price = $940 (Queen Size)

Nectar mattress price = $795 (Queen Size)

Both of these companies offer discounts on a regular basis. Leesa tends to have a $100 off coupon making the queen size $840 and Nectar has $125 off with 2 free pillows making the price $670.

There is a significant difference in price here but not so much that it would be a deal breaker if one is better suited to your needs.

Leesa Mattress Construction and Materials

What gives the Leesa mattress that extra bounce you saw in the video is that they use a layer of Avena foam on top. The cooling comes into play in that it is convoluted (think egg crate shaped) so that there are channels for air to circulate.

• 10 inches total height
• Top layer is 2 inches of Avena foam,which is a polyurethane foam that performs like latex
• Below that is a 2 inch layer of memory foam for extra comfort and pressure relief.
• The base layer is a 6 inch high density foam used as the support base. It is the foundation of the Leesa matttress.

Nectar Mattress Construction and Materials

11 inches total height

Top layer is made 1 inches of quilted foam which is sewn into the cover. This helps with airflow and gives it an initial soft feeling

The support layer is made of 1 inch of 4lb. cooling gel memory foam.

The transition layer is 3 inches of 3lb. cooling gel to further the transition among the layers and provide even more contouring and pressure relief.

The base layer is 6 inches of high-density foam similar to the Leesa.

It should be noted that the Leesa mattress is made in the USA while the Nectar mattress is made in China. However, both are CertiPUR-US Certified. Which means that the foams used in the mattresses are tested by a 3rd party to be free of harmful chemicals.

Benefits of the Leesa Mattress

The Leesa mattress is a very versatile mattress in that most sleepers will find it to feel great right away. The Avena foam will allow you to quickly sink into the mattress and will recover just as quickly. This means it is easy to move around on and even has some bounce as it behaves like latex.

The other major benefit of the Leesa mattress is that it is very breathable. The convoluted foam and density of the top layer means it doesn’t trap as much heat as other mattresses.

The Leesa also has a great Made in the USA story. The foams used in the mattress and the construction of the mattress itself are all domestic. They even have some great brand ambassadors such as Michael Phelps. Leesa has also been around a bit longer than Nectar. As of this writing, they will soon be celebrating their 3rd anniversary.

Benefits of the Nectar Sleep Mattress

The Nectar Mattress provides excellent pressure relief. This mattress does a very good job of conforming to your body. It provides great pressure relief and support at the same time. The quilted foam cover and layers of dense foam throughout make it very resilient mattress as well meaning that it should last a long time.

The Nectar mattress is also one of the more affordable mattresses online. Given the construction and great feel it has proven to be one of the best values out there. Although they don’t have any brand ambassadors, it has been getting good feedback despite some of the shipping delays caused by large demand when the mattress was first introduced.

Nectar or Leesa, Which is Best for You?

If you are on the fence about which mattress to choose here are a few points to consider.

If sleeping hot is your primary concern, the Leesa mattress would be a good choice. I found it to sleep a little cooler than the Nectar. However, the cover of the Nectar mattress is made with phase change technology that will draw heat away from you so it’s not to say that the Nectar sleeps hot, it’s just that the Leesa will sleep cooler.

I often recommend the Nectar to people who complain about lower back soreness. I found that the Nectar provides superior pressure relief and contouring. The dense foam used in the Nectar can address certain pain points in ways other mattresses can’t.

If Made in the USA and buying American is important, then Leesa is a clear winner. They even have a Team USA Gold Medalist sleeping on their mattress. Considering how fit Michael Phelps is, I’m sure he could sleep on almost anything. I think the true test may be an out of shape arthritic, elderly person as those are the people who will need a quality mattress the most.

If you are price sensitive, Nectar is a more affordable option. And affordable doesn’t mean cheap. In this case you get quality and value.

I think 1oo days is plenty of time to figure out if a mattress is a good fit although Nectar has raised the bar with a 365 night trial so you basically get a whole year. I live in Minnesota where the seasons are very distinct. Winter nights can get as low as minus 30 and summer nights in July can be humid and 90 so being able to test a mattress out in extremes can be important.

In the end, you really can’t lose with either of these mattresses. You literally have nothing to lose by trying them out in your home. This guide was created to save you time and get you to the right mattress the first time.

[Purple vs Nectar Mattress Two Totally Different Feels. See Why!]

The Purple and Nectar mattresses are two very popular mattresses online. Interestingly, they are also completely different feels. In this post we break down the key differences between the Purple and Nectar mattress so that you can make a more informed decision about which is best for you.

Let’s start with the purchase process. Both can be bought direct online via their respective sites. Both should arrive about a week after purchase however because these mattresses are in such high demand, they may arrive a bit later than a week.

Each have a generous trial period although Nectar has a 365 day trial period while Purple has a 100 night trial.

Each also has a good warranty period. Purple has a 10 year warranty while Nectar advertises a lifetime warranty. Of course with any warranty it’s important to read the fine print but after reading through them, Nectar seems to be the most generous here.

Construction of the Nectar Mattress

The Nectar mattress is an all foam mattress. Below is a graphic that shows all the layers.

Compare that with the specs of the Purple mattress

• The top layers is a 2′ hyper elastic ploymer also know as the “smart grid”.
• The midle layer is 3.5 inches of polyurethane foam.
• The base layer is made of 4 inches of a polyurethane foam which is a standard foam mattress base.

In terms of motion transfer the Nectar does a better job in that it absorbs motion much better. Here are a few videos to illustrate the point.

First the Nectar Sleep Mattress

And now the Purple Mattress

Which sleeps cooler, Nectar or Purple?

Although the Nectar is treated with a phase change cooling material at the top cover, the Purple has the edge here as heat will pass right through the polymer grid. This makes it a top pick for hot sleepers.

In terms of cost, a queen size Nectar retails for $795 while the Purple costs $999 a significant difference in price.

Who should buy a Nectar Bed?

I recommend the Nectar mattress for people that want the ultimate in pressure relief. This mattress will contour extremely well. If you find your current mattress is leaving you with aches and pains in the moring, this mattress should cure that.

People that are looking for a good deal will be hard pressed to do better than the Nectar. It is one of the best priced mattresses online.

Finally, if your partner tends to wake you up at night from their tossing and turning, the Nectar will put a stop to that. You won’t feel a thing due to the high density foams used in the Nectar mattress.

Who Should buy a Purple Mattress?

Again, hot sleepers will find immediate relief with the Purple mattress. It is basically temperature neutral in that it really doesn’t trap heat. The top layer grid allows air to freely pass through.

I also tend to recommend the Purple mattress to heavier sleepers. We find at the Sleep Sherpa store in Minneapolis that heavier people respond well to the Purple and it gives them the right amount of support.

Finally, people that have tried tradtional foam and coil mattresses but are still unsatisfied owe it to themselves to give the Purple a try. It’s something you really need to lie on to understand how it works and for many, it’s the mattress they have been seeking.