What to Know When Buying a New Mattress Confession of a Sleep Consultant

Have you recently changed your bed sheets only to discover it looks like this?

If it does look like this picture it might be time to go look at a couple of mattresses.

I have seen the tension on faces when they come in to look for a mattress. Even though they are coming in because there is tension elsewhere like the neck, shoulders or lower back, the very thought of narrowing down to one bed out of at least 40 displayed in a store seems a stressful task.

They also do not like the idea of working with a sales person. There are ways to make this very important purchase less of a grudge buy and more of a mission to find the best possible sleep without breaking the bank.

Technology has advanced in the bedding world as well. Individuals seem to be remiss of this. Their first instinct is to come into a store, pat a bed, look at the price, haggle and go look elsewhere.

However, what are they really looking for?

The facts:

  • We know to help you on your journey.
  • We know that humans spend 1/3 of their lives in bed trying to accomplish full stages of the sleep cycle so their bodies regenerate accordingly and they wake up feeling refreshed.
  • We know that in a year of sleeping on a mattress without a water barrier, dust mite barrier and allergen barrier, a human will shed 5lbs-7lbs of dead skin cells as well as sweat into the foams laying on top of the coils you are counting on for support.

Ever seen a mattress sag?

Mattress

Or have a trough? As sweat bleeds down onto the foams of your mattress it causes them to oxidize, therefore wearing down at a much higher rate.

2_inch_sag

Screen-shot-2011-07-07-at-8.32.37-AM-500x274

Losing money

There went your budget saving purchase. All because you did not want to have a dialogue with the Sales Professional who is trained to not only find you a set that best supports your spinal alignment, but also find you added comfort where you need it.

Those banks

In addition to custom fitting you to a sleep system, most reputable companies (this is where you have to do your research and read consumer reports), absorb the financing costs and offer you 0% financing with terms contingent on the purchase amount—it is not up to the Sales Professional, it us up to the banks—so that you have peace of mind with one of the most important purchases you make every ten years.

Inner spring vs memory foam?

Spring vs foam

When comparing memory foam and innerspring mattresses, you should focus on which is better suited for your needs and preferences. With the memory foam craze still going strong, and advancements like gel memory foam pushing the technology further, some sleepers wonder if they should make the switch from their innerspring mattress.

Spring - Foam

Many consumers read about memory foam mattresses and fear that they’re not getting the right amount of comfort and support from their innerspring mattress. While it’s true that memory foam and gel memory foam mattresses have benefits that innerspring mattresses do not, mainly higher degrees of pressure relief and a longer average lifespan, innerspring mattresses are still very capable and remain the industry standard.

Walk into a reputable bedding store and have a conversation with your Sales Professional! We are always excited to share what we know on the most innovative, supportive, and comfortable sleep solutions available! If you find that one Sales Professional is not asking many questions regarding your current sleep situation, or they are just pushy about certain products without explaining why then that is not the best person to work with and give someone else a chance.

When you wake up feeling ready to tackle on the world, you will realize that working with someone was the best decision you made.

Written by Veronica Gonzalez, she has worked as a Sleep Consultant with one of the most reputable bedding retailers in the world.

Click to Tweet: What to Know When Buying a New Mattress Confession of a Sleep Consultant

Sleep Deprivation Is Killing You, Your Career, and Business Here are Two Ways to Stop Being a Work Zombie

What is a Work Zombie?

Someone who is overworked, doesn’t get enough sleep due to stress, keeps on drinking coffee to stay awake (stimulant), has a bad diet, poor exercise habits, and a restless mind.

If you are a work Zombie, no worries we got something for you.

Solution:

Step 1. Recognize you are a work Zombie.
Step 2. Do something about it.

Two Ways to stop being a Work Zombie?

1. Schedule a bedtime

YES! Make time for sleep. When it comes to bedtime and sleep many of us fall into a pattern of squeezing sleep in around other commitments during the working week, then trying to catch up on our days off. Nevertheless, evidence shows that having a more consistent, stable sleep schedule is usually more efficient at creating a satisfying sleep.

You may say this isn’t possible for you with social events, kids, outing with the friends and work deadlines certainly make it more challenging. However, we often have more control over our time than we believe we do. Why not attempt to put sleep as a priority for a week or two, over other demands on your time, and see what impact it has on how you feel during the day?

According to Professor Espie: “Habit is a powerful thing – especially when it comes to sleep. The best evidence suggests that having a stable, consistent sleep schedule – going to bed each night and getting up each morning at the same time – is effective at producing satisfying, efficient sleep”.

Habits

The hard part is being consistent and sticking to it! It will probably challenging to stick to your new sleep window seven days a week. So don’t worry about being perfect and try as many days in a row as possible. As little as four days a week is sure to have a positive impact.

2. Reserve your bedroom for S & S ONLY!

Cuddling

The only things allowed in your bedrooms should be sleep and sex (or cuddling =) ). Our bedrooms are meant to be a place of rest and sleeping together. But in recent days, they have been overrun by electronics – cell phones, and laptops.

All these electronic devices affect our rest in two ways. Their screens create a lot of “blue light” a visible light with moderately short wavelengths. It is known defeat our natural sleep hormones. Also, what we do with them such as responding to emails, looking at social media, watch movies, or play games – keep us alert and engaged which is the opposite of what we need to be doing…

airplanemodeIOS

Professor Colin Espie explains that “for both of these reasons you should ideally make your bedroom a device exclusion zone”. Easier said then done I know. Nevertheless, If you need to use your cell phone as an alarm clock, be sure to switch it to airplane mode as soon as you enter your bedroom. Practicing turning your phone to airplane mode will discourage you from using it for anything else.

If you can make it happen and protect your bedroom, you are more likely to fall asleep faster each night, as your brain develops an ever-stronger association between that environment and sleep.

Click to Tweet: Sleep Deprivation Is Killing You, Your Career and Business Here are Two Ways to Stop Being a Work Zombie.

 

Will an Expensive Alarm Clock Make Waking up in the Morning Easier?

Can’t wake up in the morning?

Perhaps a superior, new alarm clock will help.

The DreamScience is a $100 CD-shaped bedside alarm features twenty different ambient soundscapes. The assorted tracks are embedded with scientifically-engineered aural sequences that tell your brain it’s time to sleep or rise. DreamScience is also programmed to reduce track volume and rhythm when the time is right in an effort to create a relaxing environment.

The secret of daytime functioning

Sleep quality has great impact on your quality of life and how well you function throughout the day. According to DreamScience the technologies utilised let you reset your sleep routine, helping to reduce stress, restore energy and improve your focus.

Brainwave Embedded Sounds, compiled by Dr. Lee Bartel, are clinically proven to cue specific brainwaves depending on the sounds and sequences used.

Patented Sleep Enhancement Technology  creates a therapeutic state of relaxation by providing the you with soothing ambient sounds that gradually reduce in volume and slow in rhythm – a method scientifically proven to calm the body and mind. You can compare that to meditation.

The tracks — twelve for sleep and eight for waking, include everything from waterfall, like white noise and drizzling rain to ocean surf and whale song.

If you don’t want to spend the $100, there is a free App I’ve been using that is pretty amazing.

Sleep Cycle

Sleep Cycle

How does it work?
Waking up easy is all about timing. Sleep Cycle alarm clock tracks your sleep patterns and wakes you up during light sleep. Waking up during light sleep feels like waking up naturally rested without an alarm clock. Plus it uses a combination of vibration and nature sounds to wake you up.

Sleep Cycles
While you sleep, you go through cycles of sleep states. The first state in a sleep cycle is light sleep, followed by deep sleep and a dream state referred to as REM-sleep. A full sleep cycle lasts about 90 minutes and is normally repeated several times each night.

Sleep Cycle alarm clock
Your movements vary with each sleep phase. Sleep Cycle uses sound analysis to identify sleep states by tracking movements in bed. Sleep Cycle uses a wake up phase (30 minutes by default) that ends at your desired alarm time. During this phase Sleep Cycle will monitor signals from your body to wake you softly, when you are in the lightest possible sleep state.

Examples of sleep graphs generated by Sleep Cycle alarm clock (Source: SleepCycle.com):Example 1 – Regular sleep

This graph shows peaks about 90 minutes apart. The peaks represent sleep cycles, including all sleep phases described above. This is a great example of a sleep graph showing regular sleep patterns.

Example 2 – Irregular sleep

This graph shows more irregular sleep where the user probably didn’t sleep as well as in our first example. Here the user remained in lighter sleep phase 4 am – 6 am and woke up for a short period of time at 3:15 am.

Example 3 – Untracked sleep

This is what a sleep graph will look like if the phone has trouble identifying your movements in bed (our if you died then came back, just kidding). If you experience this, try repositioning your phone to make sure the microphone is directed towards the bed, or move the phone closer to your body if you’re using the accelerometer.

Example 4 – Disturbed sleep

The graph shows how alcohol influence can disrupt your sleep cycles. Although alcohol can make you fall asleep faster, it will make it harder for you to sustain a good nights sleep. The user in our example occasionally enters deep sleep during the first half of the night, but remains in lights sleep altered with period of being awake for the second half.

I love the App because I do see a huge difference in how I feel when I wake up, additionally it allows me to test different sleep tips/myths and see the results in my sleep cycle.

Have you tried the App before? If so what do you think?

Want to be notified of our next sleep tip? Make sure to subscribe to the newsletter.

P.S. Like our tips?

Click to Tweet: Will an Expensive Alarm Clock Make Waking up in the Morning Easier?

Entrepreneurial Insomnia: How to Turn off Your Mind When You Can’t Stop Thinking

Almost every entrepreneur usually find it difficult to sleep. We do pat ourselves when we quit the 9 to 5. It is a great feeling, but it comes with an excruciating side effect which usually kicks in around 10:30 pm. Running your own business might be the best thing in the whole world but it is pretty stressful.

You might stay awake because you have a thousand ideas spinning around in your head. You might doze off and find yourself awake again; you might be trying desperately not to forget an important detail, or you might just be worried and go to bed having thought about the dark side of your business future. One of these or more will keep you awake every single day and they kind of look inevitable because they are part of your business and you.

Being self-employed and having a good sleep is not usually a mutual restrictive choice you have to make as an entrepreneur. We will totally break down everything you need to be your own ship’s captain and still get a perfect night rest simultaneously.

It may not occur to you just how important a good night rest is, but your all night long work attitude is not always a good idea. You might be lucky to be getting away with it all this while, but you won’t always be that lucky, and you might eventually lose a lot as a result of that sleeplessness catching up with you.

Sometimes you overhear the so called macho entrepreneur proudly arguing on who sleeps less. So also, some leading entrepreneurs run numerous experiments on themselves with the lone goal of cutting down their eight hours. Some who are not attempting to cut down their sleep might still not be sleeping as well as they should. All these things affect you physically, whether you know they do or not, they still affect you and the effect tends to aggravate as time goes on.

A researcher at Harvard has proven beyond reasonable doubt that not getting more than 4 hours sleep more than five times consecutively can have an impact on your attention, memory and your thinking speed. Sleeplessness makes them legally intoxicated.

Although discovery may not conform to a certain curve, it is very safe to believe that some few hour less than the normal adequate sleep, occurring repeatedly will result in some ineffectiveness that you could experience after taking a lunchtime bear or more.

As a matter of fact, sleep is so important for that perfect mental function you require as an entrepreneur. You might be lucky to get away with something less than the expected hours of sleep, but it usually mean you are over working not working smart.

Here are few tips on how to sleep better and work smarter than you always have

Amend Your Relationship with Caffeine

If you are the type that prefers this wonder drug as your entrepreneurial tool for productivities, it might be the major contributing factor to your insomnia issues. Even if you don’t take caffeine in the evening and afternoon (whether you are or you stopped), the experience of withdrawal that you face while sleeping at night can have you grinding your teeth or produce all kinds of nasties.

So also, if you are the type that wakes up with the “need coffee now” a headache, then the quality of your sleep is not the best it should be.

Be Wary of What You Eat Before Bed

If you are the type that takes food with high level of sugar, you will have a sugar rush which means you will turn and toss longer than you should be. You should totally eliminate the sugary snacks if possible and stick to protein and fats if you must eat before bed.

Always Leave Your Phone in Another Room or Far Away from You

Smart phones are the best and worst things that happened to productivity. The fact that you can always check your email and every single component of your business right there when you are dozing off does not mean you should always do it. Doing so means you are activating many conditioned response. The good side is that you will have a great idea for you business the following morning, and the bad side is that you will start to get worried about whatever problem your business is battling with at the moment.

Find a Means of Recording Last Minute Thought

As an entrepreneur, you might have a million ideas about things you should and could do that will make your business better. Your unconscious mind will always through up reminders naturally, and this will come in a type of bedtime epiphanies. This, on all occasions, will be the best idea you have ever had.

You might want to have a notebook close to your bed when you find it difficult to fall asleep because you will have good idea overload. You might want to have them written down until there is nothing more to write about.

Going Straight from Your Furious Emails to Bed Is Certainly a Bad Idea

Business and sleep are two different things, and you must give time for your unconscious mind to switch between the two. It is advisable to schedule at least two hours of work-free relaxation before going to bed. This will ensure that you don’t cheat on your sleep with your business and vice versa.

Want to be notified of our next sleep tip? Make sure to subscribe to the newsletter.

P.S. Like our tips? Click to Tweet the post.

What Is Decision Fatigue and How to Overcome It

Every day we are faced with thousands of decisions:

What am I going to wear?

What am I going to eat for breakfast, lunch, dinner?

What workout am I going to do today?

Should I drink coffee or tea?

Should I go to bed early, or not?

Mustard or Ketchup?

What is Decision fatigue?

In decision making and psychology, decision fatigue refers to the deteriorating quality of decisions made by an individual, after a long session of decision making. It is now understood as one of the causes of irrational trade-offs in decision making.

When you run your own business, there are even more decisions. What researchers have shown is the growth in decision fatigue. It is now understood as one of the causes of irrational trade-offs in decision making.

Have you ever been at a car dealership and they ask you 20 million questions about the options you have, and then even when you get to the finance guy; he has more questions about additional coverage, GAAP insurance, and who knows what else. The studies explain that after making so many decision through the day, we get decision fatigue and make the wrong/irrational decisions.

The current president of the United States Barack Obama’s days are packed with decisions that come from running one of the most powerful country on earth. Additionally, Mark Zuckerberg’s the CEO of Facebook days are packed with decisions that come from running the most powerful social network on Earth.

Both wear basically the same thing every day: Obama a blue or gray suit, Zuckerberg a gray T-shirt.

Screen Shot 2016-02-16 at 1.15.35 AM

Even Steve Job while alive used to wear the same black shirt towards the end of this life.

SteveJ

And they all do it for the same reason: decisions.

All three of them have/had to make a huge number of decisions all the time. Furthermore, we only have so much mental energy on a given day regardless of who you are.

According to psychologists and co-author of Willpower: Rediscovering the Greatest Human Strength Roy F. Baumeister explains that decision fatigue is like making decisions using the very same willpower that we would say no to doughnuts, drugs, or illicit sex.

Additionally, it’s the same willpower that we use to be courteous or to wait our turn or to drag ourself out of bed or to hold off going to the bathroom.

According to a 2012 Vanity Fair interview, President Obama said that managing your life as a president requires that you cut away the mundane, frustrating decisions like deciding what to wear which people around the world fret over. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.

Challenge: try to remove as many decisions from your day for a week. Maybe wear the same kind of clothes for a week.

Want to be notified of our next sleep tip? Make sure to subscribe to the newsletter.

P.S. Like our tips? Share it with a friend.

Techniques to Wake Up Early

Natural Light or Natural Light Like

Make sure some natural light can get in to signal your body that it’s time to wake up. You can also use artificial lights that can emulate natural lighting such as Huy Philips lights, in case you wake up before the sun comes up.

Adjust Your Schedule in 15-20 Minutes Increments

Attempt to only adjust your schedule in 15-20 minutes increments. Don’t try to change too much too quickly. Moving it only 15 minutes will not impact you that much. Same with moving your bedtime 15-20 minutes earlier. It is easier to make changes in small increments vs. full 180.

Willpower Is at Its Strongest in the Morning

Dominate your alarm clock and never hit snooze. Practice immediately getting out of bed when your alarm goes off. Putting your phone further away at night from your bed will help you in achieving this.

Create a Morning Routine and Remove Decision Fatigue

Your morning routine can include things like reading, writing, making coffee, working out. Also having your clothes ready for your morning workout or workday will help remove decision fatigue by helping you know exactly what you’re doing when you wake up.

Pick a New Alarm Sound

Just like anything else in life, our body wants to create habits to help us free up some energy. Thank God!! Imagine having to think about breathing or engaging your abs when you walk. Perhaps your body has associated your current alarm clock with bad sleeping habits. Try to changing your alarm sound. You might be used to snoozing with your old alarm sound, so switching to a new one will make changing the habit easier.

Want to be notified of our next sleep tip? Make sure to subscribe to the newsletter.

P.S. Like our tips? Share it with a friend.

Sleep and a Story of a Penny Compounded Overtime

I recently read a very interesting story that asked a handful of regular people if they would rather (a) have a million dollars now or (b) take a penny now and double the amount every day for the next 30 days. As expected, the majority of people chose the million dollars now option. If you picked (a) you would have missed out on over $4 million at the end of  the 30 day period.

Don’t believe me?

Look at the penny table calculation on the right. The simple act of doubling your previous day’s investment can rapidly yield a huge reward thanks to the powerful concept known as compounding.

Power of Compound InterestOkay, a 100% return every single day is highly improbable, however, the principle of compounding continue to be true. This is why compounding is a core aspect of good personal finance and the reason why the rich get richer.

This principle is the same for improving sleep. Making small changes to improve your sleep now, compounded over time will give you big results. Ultimately drastically improving your quality of sleep.

Compound interest has been called the eighth wonder of the world. Even Albert Einstein is said to have called it one of the greatest mathematical concepts of our time.

But you don’t need to be a genius to harness the power of the compound effect, you just need to stay consistent with your small changes.

Stay focused on small improvements to your sleep every night and next thing you know you will be sleeping like me!

Want to be notified of our next sleep tip? Make sure to subscribe to the newsletter.

P.S. Like our tips? Share it with a friend.

Pulling All-Nighters is Pointless!

What happens when you sleep?

REM Sleep, Dreams, and the Circadian Rhythm: The most vivid and memorable dreams take place during REM (Rapid Eye Movement) sleep.

During REM sleep, eye movements resemble what the sleeper is looking at in the dream, while the rest of the body is paralyzed at the brain stem. If we were to look at someone eyes in REM cycle, his/her eyes would be moving from left to right as if they are looking at someone.

The sleep and dream cycle varies between, person to person but the majority of “healthy” individuals exhibits a consistent pattern illustrated by the graphs below. The Circadian Rhythm is a 24-hour cycle the human body goes through each day.

circadian

According to US National Library of Medicine National Institutes of Health the two factors that affect memory retention are how much of your time asleep is spent in REM.

We organically sleep in periods/cycles of deep sleep and “shallow” sleep, with each round being ended by a period of REM (Rapid Eye Movement) for about 20 minutes. The greater the number of REMs we have a night, the more well rested we are the next day and the better perform and have processed our short-term memory into long-term.

REM cycles are about 1h30 (90 minutes), which is the reason it is best to sleep in multiples of 90 minutes. 7.5-8 hours will be 5 REM cycles.

If we only sleep 6 hours, that’s 4 REM cycles. We’ve lost 20% of the memory and restoration of our sleep.

It only gets worse at 4.5 hours, or 3 REM cycles, where we’re only getting 40% of the memory processing time. Ouch!

sleepcycle

It’s very easy to waste a day of work or study by not getting enough sleep. Conclusion, spending a whole night studying for a big presentation and trying to cram information is pointless if we only get three to fours hours of sleep. 

Want to be notified of our next sleep tip? Make sure tosubscribe to the newsletter.

P.S. Like our tips? Share it with a friend.

How to Fall Asleep When You Toss and Turn at Night and Can’t Fall Asleep

“I toss and turn at night and can’t fall asleep”

Have you ever had that happened to you?

You’re in bed, ready to sleep, but you just can’t fall asleep.

It’s not fun.

Here is a quick and easy checklist to help stop tossing and turning:

1- Make sure you’re getting exercise during the day, you’re probably not exhausting your body enough. Working out doesn’t require you to exercise for hours. Even a 7 minutes workout, daily will do the job.

2- Get a white noise machine so you have something to focus on. You can also download a white noise app on your mobile phone, or tablet.

3-You might be stressed out. Try to meditate or use the 4-7-8 breathing exercise.

4- Make sure there are no lights still on in your room, it should be as close to pitch black as possible. This is because when there is light, your body thinks that the sun is coming up and will start to wake you up. You can accomplish this by getting some blackout curtains.

5-Make sure you’re sleeping in your bed, your body might think you should be doing something else. Sleeping on the couch or the floor is not recommended.

Want to be notified of our next sleep tip? Make sure to subscribe to the newsletter.

P.S. Like our tips? Share it with a friend.

4 Ways to Improve Your Sleep with Fitness Expert Adam Gilbert

I Interviewed with Fitness Expert Adam Gilbert regarding sleep, its impact and what we can do to improve it. Adam is a nationally recognized health, fitness and motivational expert and is the Founder and Chief Body Tutor of MyBodyTutor, a company he created to help people stop making excuses when it comes to health and fitness, by providing daily and personal accountability like no other company in the world.

Adam shares 4 tips to improve your sleep:

1) Set an alarm clock at night. It’s a powerful reminder to get to bed.

Otherwise, we wind up spending countless hours watching TV / being online and we won’t get enough sleep. That causes us to hit the snooze button which causes us to start the day behind the ball. A good night of sleep starts with our bedtime.

2) Keep your alarm clock/phone across the room.

This way, you have to get out of bed to turn it off. This makes it harder to hit the snooze button.

3) Have a nighttime ritual.

It’s helpful to have a set routine every night. It’s a signal to ourselves that we’re winding down. It might include taking a warm shower, drinking some tea, reading, etc.

4) Write down everything on your mind before bed.

This is a part of my  nighttime ritual. A lot of people tell me they can’t get go to bed because their mind won’t shut off. It’s because they have so many things on their mind. By writing down everything it clears your head. Simple but so powerful.

Sleep, like our diet, impacts everything so it’s very important.
Want to be notified of our next sleep tip? Make sure to subscribe to the newsletter.