Categories
Health and Wellbeing Sleep Tips

Want To Know What Stops Your Teens From Sleeping?

Teenage Sleep

Leading a healthy lifestyle throughout your teenage years is dependent on a number of factors, and often a good night’s sleep is overlooked. But let’s face it, getting enough sleep is never a top priority at that age!

Not only does quality of sleep affect our overall health and wellbeing, but also our ability to make decisions, problem-solve and handle stress.

Did you know that the average teenager needs between 8 and 10 hours of sleep every night? Despite this, most adolescents only get about 6.5 – 7.5 hours.

If the teenagers in your household stay up late and always complain about being tired the next day, we’re discussing some of the key reasons for sleep deprivation below. Not only that but we’ve also provided some helpful tips to ensure that your child catches some much-needed ZZZs.

Causes of teenage sleep deprivation

Sleep deprivation and how we deal with it will differ from person to person, but here are some of the key causes:

  • Hormonal time shift: hormonal shifts throughout puberty can move a teenager’s body clock forward up to one or two hours, making them tired later in the day. Yet, while the average teenager falls asleep later, early starts for school don’t give them the opportunity to sleep in. This is what we call ‘sleep debt’, which ultimately leads to chronic sleep deprivation
  • Demanding after–school schedules: homework, sport, music, drama, part-time work, social commitments – the list goes on! All of this will cut into a teenager’s sleeping time
  • Light exposure: light cues the brain to stay awake and exposure to it in the evening from televisions, mobile phones and computer screens can prevent adequate production of melatonin, the brain chemical (neurotransmitter) responsible for sleep
  • It’s a vicious circle: insufficient sleep causes a teenager’s brain to become more active, and an over used brain is less likely to allow us to fall asleep
  • Social attitudes: in the UK, greater importance is placed on healthy eating and exercise in order to lead a balanced lifestyle but often, sleep is left out of the equation
  • Sleep disorder: sleep disorders such as restless legs syndrome or sleep apnoea, can affect a teenager’s ability to nod off easily

Top sleep tips for teenagers

With all of this in mind, what advice can we give to teenagers to aid them in a restful night’s sleep?

Sometimes even the smallest of changes can positively impact an individual’s behaviour and sleep, and so we’ve rounded up our top tips below for struggling teens:

  • Choose a relaxing bedtime routine; for example, have a bath before bed, or use mindfulness activities to wind down
  • Avoid computer games, loud music or any other activities that will get your mind racing an hour before bedtime
  • Avoid stimulants such as coffee, tea and energy drinks on an evening
  • Set up a comfortable sleep environment – think cool and dark. Your brain’s sleep-wake cycle is largely set by light received through the eyes so avoiding watching TV or using a smart phone before bed
  • Practice the same bedtime routine every night for at least four weeks to ensure your brain associates this routine with going to sleep
  • Get active during the day so you are more physically tired at night

We hope you found this guide useful – and remember that even 30 minutes of extra sleep each night on a regular basis will make a big difference. However, it may take about six weeks before you feel the benefits.

For more sleep tips and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter and Instagram.

Categories
Mattress Care

How To Choose The Right Level Of Firmness For My Mattress

Mattress Firmness

Soft, medium, firm or extra firm – which one is right for you?

Buying a bed or mattress can be daunting with so many different types and models. That’s why spending the right time researching and understanding the different options will ensure you choose the right mattress that best suits you!

One of the most confusing and often complicated options to choose is the firmness of your mattress. Your body shape and weight as well as your sleeping position can all play huge factors in this decision-making process.

To help you find the right level, we’ve created this handy guide which offers tips and expert advice to choose the right one.

What is firmness?

Think of soft and firm as two ends on a spectrum and every degree on this spectrum is referred to as the “firmness level” of a bed.

You are likely to come across a variety of different firmness levels when you start looking for a mattress, but some will be better suited to you than others.

Firmness levels relate to the upmost support that the layers within the inner mattress build provides however a well-made mattress will provide you with support regardless of how soft the top layers feel.

The softness or firmness of a mattress can in some cases only refer to the initial feel of a bed.

Body weight

Your bodyweight and shape play a huge part in choosing the right mattress.

If you are slim or suffer from aching joints a softer mattress may be beneficial.

Those of a heavier weight may benefit from a firmer mattress, but this can also be subjective when it comes to sharing a bed with someone lighter. Your perceptions of what is firm may be very different.

Finding the right firmness with Sleepeezee

Here at Sleepeezee, we divide our mattresses into four simple categories: soft, medium, firm and extra firm.

Over on our mattress collection page, you can select your preference to help narrow down the options that will be perfect for you.

And if this isn’t enough, below is a further guide on our firmness levels.

Soft

Support: A softer mattress will usually conform and contour to the shape of your body, providing support and additional cushioned comfort particularly when laying on your side.

Sleeping positions: A soft mattress is ideal for side sleepers, as it offers extra cushioning around your hips and shoulders where pressure would usually build when sleeping on your side. If you sleep on your back or stomach, a mattress that is too soft for you may draw your spine out of its natural alignment.

Shop our soft mattress ranges here. https://sleepeezee.com/the-mattresses/?comfort=soft

Medium

Support: A medium comfort mattress will offer a little ‘give’ when pressure is applied, helping to keep your spine aligned whatever your sleeping position.

Sleeping positions: A medium comfort mattress is usually ideal for combination sleepers (who change sleeping positions during the night) and couples who may not sleep in the same position.

Shop our medium mattress ranges here. https://sleepeezee.com/the-mattresses/?comfort=medium

Firm

Support: A firm comfort level will offer high levels of support, with very little contouring when pressure is applied to the mattress.

Sleeping positions:  A firm mattress is ideal for those who sleep on their back or stomach, and will help to keep your spine in a natural shape. Those who are of a heavier weight and who sleep on their side might also prefer a firmer comfort level as this will provide additional support without putting too much pressure on hips and shoulders.

Shop our firm mattress ranges here: https://sleepeezee.com/the-mattresses/?comfort=firm

Extra Firm

Support:  Often classed as an orthopaedic mattress, an extra firm mattress provides solid support with very little cushioning or contouring when pressure is applied to the mattress.

Sleeping positions: Those who sleep on their back or stomach will usually find that an extra firm mattress will help to keep their spine in its natural alignment, though the additional firmness may not be to their liking. Those of a heavier weight may prefer an extra firm comfort feel as the spring system will offer added support.

Shop our extra firm mattress ranges here. https://sleepeezee.com/the-mattresses/?comfort=extrafirm

Finding a comfortable mattress should be much easier once you’ve established the optimum firmness level for you. When shopping in store, make sure that you try out a variety of different mattresses in your usual sleeping position and remember to try them out with your partner if you share a bed.

For more sleep tips and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter and Instagram.

 

Categories
Health and Wellbeing

Three Ways Sugar Plays Havoc With Your Sleep!

Sugar

Do you have a sweet tooth? An after-dinner dessert or late night snack may be tempting, but do you realise just how much of an impact all that added sugar can have on your body – and your sleep?

The more sugar you consume during the day, the more often you’re likely to wake up during the night. And even if you don’t fully wake up, the sugar in your system can prevent you from sleeping deeply, making you feel exhausted the next day.

As well as affecting your sleep routine, consuming too much sugar can play havoc on your energy levels at work.

Still not convinced of sugar’s impact on your body? Let’s get down to the facts…

Sugar reduces sleep quality

There is evidence that consuming more sugar is linked to restless, disrupted sleep. Some sugary treats even contain caffeine, which will undermine your sleep quality, especially if you consume it in the evenings.

Take chocolate as an example, the combination of sugar and caffeine can interfere with your rest, causing you to stir throughout the night.

Sugar stimulates appetite and cravings

Eating sugar activates the brain’s reward circuitry, making it release dopamine – a hormone that delivers powerful feelings of satisfaction.

The more sugar we eat the less sensitive our brains become to that rush. We need to produce more dopamine in order to experience the same feelings of pleasure and satisfaction – translating into a need to eat more sugar.

But you may be asking, what does all of this have to do with sleep?

Cravings, and an appetite distorted by over-consumption of sugar, can lead to late-night snacking which may turn into a regular sugar habit. This will set in motion a cycle of disrupted sleep and overstimulated appetite that is tough to break, and over time can lead to weight gain, as well as pre-diabetes and diabetes.

Sugar hurts a healthy gut

People who consume too many calories from sugary foods may be lacking in healthy nutrients, including fibre from whole, unprocessed, no-sugar-added food sources.

A low-sugar, high-fibre diet will help keep your gut healthy and also help you sleep better. A great night of restful sleep is another reward for saying “no thanks!” to most of the sugar temptations that come your way.

So to avoid those nap-inducing sugar crashes, you want to do everything that you can to keep your blood sugar level steady. Do that and you’ll keep your energy levels even throughout the day, helping you stick to a normal sleep schedule.

For more sleep tips and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter and Instagram.

Categories
Health and Wellbeing

Do You Know How Sleep Is Affected By The Clocks Going Forward?

Clocks going forward

We welcomed the start of the British Summertime this weekend! This was signalled by the clocks going forward which should bring better weather, long summer nights and lighter mornings.

However, the negative was we lost an hour of precious sleep, although some of you may ask what difference that hour can really make.

If you’re already somewhat sleep-deprived, giving up just one hour of shuteye can negatively impact how you feel and function during the day, perhaps even compromising your alertness and reaction time while driving.

It may only be 60 minutes but it can be surprisingly challenging and we noticed waking up Monday morning was a tad harder than it normally is – did you?

Your body’s internal clock (or circadian rhythm) may be thrown off course, which can affect how much sleep-inducing melatonin is released.

An extra hour of light in the late afternoon is great but the early morning hours are dark meaning your body’s internal clock may not be quite ready to wake up when the alarm goes off.

These changes can make it harder to get going in the morning and perhaps more difficult to go to bed at your usual hour.

How To Adjust

Within a few days, you should adjust to the new time schedule naturally as your circadian rhythm catches up.

In the meantime, practice good sleep hygiene to enhance your chances of falling asleep. Limit alcohol and caffeine intake, get some exercise, switch off electronic devices at least an hour before bed and get used to a calming wind-down routine.

Create the perfect sleeping environment – one that is cool, quiet, dark and clutter free. Remember you need a comfortable bed to sleep on, a supportive pillow and appropriate bedding.

For more sleep tips and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter and Instagram.

Categories
Health and Wellbeing

Do We Really Burn Calories In Our Sleep?

Burn Calories

If improving your health and fitness is a top priority for you, then you need to read on…

Whilst most advice points to eating your five portions of fruit and veg and reaching 10,000 steps a day, we often forget about the third pillar of health – sleep!

You already know how much better you feel after a good night’s sleep, but you may not know that not getting enough can affect your health and fitness goals.

Here are some of the surprising ways sleep is linked to your health…

Calorie burn

Did you know your body is still working even when you’re resting?

While a number of factors dictate exactly how many calories you burn, the average is around 266-342 calories per night.

But that’s not to say sleep is the solution to weight loss. Your body needs to burn calories to sustain its vital functions, even when you’ve switched off.

Sleep less, weigh more

Research has shown that those who sleep fewer than five hours per night gain more weight than those who get seven to eight hours of shut eye.

Poor sleep leads to raised levels of the hunger hormone ghrelin and lower levels of leptin, a hormone that helps you feel full.

With a third of us now sleeping for just five to six hours per night, it’s imperative that we start focusing on sleeping better. And it’s not only good for physical health – but can improve your mental and emotional wellbeing too.

How to sleep better

If you’ve been struggling to sleep well it may be time to go back to basics. Take a look at your sleep environment and how you can improve it, put your smartphone/tablet down before bed and practice relaxation techniques or invest in a new bed for that perfect night’s sleep.

For more sleep tips and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter and Instagram.

 

Categories
Health Sleep Tips

Sleepless Nights For Parents Can Last Up To Six Years!

Sleepless nights parents

Being a parent can be one of the most rewarding jobs – but it doesn’t come without its challenges. A recent study by The Telegraph has found children will disrupt your sleep for at least six years.

Research tracking almost 5,000 parents found that even when children had reached school age, parents were still suffering with significantly worse sleep than before.

Sleep Satisfaction

Unsurprisingly, sleep satisfaction and duration was at its worst in the first three months after birth, the study found.

Mothers lost an hour’s sleep a night in the first three months, while fathers lost 15 minutes.

Lead researcher Dr Sakari Lemola, from the Department of Psychology at the University of Warwick, said: “While having children is a major source of joy for most parents it is possible that increased demands and responsibilities associated with the role as a parent lead to shorter sleep and decreased sleep quality even up to six years after birth of the first child.”

With daily worries said to double after having a child, we’re not surprised to hear that parents – and their sleep routines – are affected so much.

However this doesn’t mean there is no way to remedy this or to ensure your sleep environment isn’t fully optimised.

Here at Sleepeezee we believe your best night’s sleep starts with your environment – and most importantly your bed. If your bed’s not offering you the support and comfort you need then those sleepless nights are going to be 10x harder than before.

If you’re in need of a better night’s sleep, discover our collection of handcrafted beds, each designed to give you the great night’s sleep you deserve. This combined with a room designed to optimise your sleep will make sure those precious hours aren’t wasted.

For more sleep tips and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter and Instagram.

Categories
Sleepeezee News

Sleepeezee: The Makeover

Sleepeezee best mattress

They say a picture is worth a thousand words… well we’ve been busy bringing the Sleepeezee story to life with new photography. 

Let us take you behind the scenes on our latest shoot and give you a first look at some of our favourites…

With an entire week booked in stunning locations across southern England, we couldn’t wait to see what our photographer and stylist had dreamt up.

Day one took us to beautiful Bath where we met our creative team. Each room set was individual in design and style, but all showed exactly what environment can be created with a Sleepeezee bed. 

We then made our way to Wiltshire for days two and three. With its striking Georgian features, this beautiful house was the perfect backdrop to show off our beds. Which sleep sanctuary is your favourite?  

We had a little helper on our final day in Surrey – can you spot our stylist’s puppy? As well as cute dogs, the other great thing about a long week on set was there was always somewhere to catch up on some much needed zzz! 

Whether you’re looking for a new bed or simply in need of a little interior inspiration, we hope you love our new photography just as much as we do.

Our retailers will soon be displaying our new shots in store but for now, you can explore our collections here and follow us Facebook, Twitter and Instagram to keep up to date with all things Sleepeezee.  

 

Categories
Health and Wellbeing Sleep Hygiene Sleep Tips

How to Make The Most of National Bed Month

National Bed Month

National Bed Month is here!

Yes, that’s a whole month dedicated to encouraging you to spend more time in bed – what could be better?

Organised by the National Sleep Council, National Bed Month takes place every year throughout March. Its main purpose is to create awareness of the importance of getting a good night’s sleep – and how having the right bed can help.

Here at Sleepeezee, we couldn’t agree more and we think you should get involved too. Here’s a list of ways you can make the most of National Bed Month.

  1. Put your bed through an MOT

You sleep in it for 6 – 8 hours a night, almost 365 nights a year. In fact, you probably spend more time in your bed than in any other place in your home. But when was the last time your bed had an MOT?

Fortunately, a bed MOT (that’s Mattress Obsolescence Test) doesn’t involve lugging your mattress to the nearest servicing centre. You can carry out your very own assessment from the comfort of your home, by taking The Sleep Council’s quick quiz.

  1. Complete a digital detox

Do you frequently find yourself falling asleep with the TV playing away in the background?

There’s no denying technology has a big role to play in our lives – but it shouldn’t at bed time. It’s well known that digital distractions can play havoc with our sleeping routines, so why not kick tech out of your bedroom this month and see how it improves your sleep – chances are you won’t even miss it!

  1. Watch your diet

Avoid over-eating before bedtime this month and choose foods with sleep-promoting chemicals such as chicken, turkey, pumpkin and sunflower seeds, peanuts, beans and milk.

Equally, limit stimulants such as alcohol and caffeine which reduce sleep quality and prevent you feeling rested.

  1. Try out a new mattress – Sleepeezee style

National Bed Month is the perfect time to start thinking about a new mattress. What you sleep on plays a huge part in how well you sleep.

A bed with the correct support and comfort will ensure you wake less throughout the night, aren’t disturbed by your partner and are less likely to wake up feeling tired or aching.

If your bed isn’t doing its job make sure you discover our collection of handcrafted beds, each designed to give you the perfect night’s sleep.

  1. Upgrade your bedding

When it comes to creating your optimal sleeping environment, it’s not just about the bed itself.

While your bed and mattress are vital to a healthy, rested night’s sleep, it’s really important to combine them with bedding that performs too.

So if you’ve completed your bed MOT and are happy with your mattress choice, it’s time to turn your attention to your bedding. And what better way to treat yourself than with some luxury textiles? For maximum comfort, look for natural fibres for the perfect sleep-enhancing combination.

There you have it, our five top tips to help you make the most of National Bed Month.

We’ll be sharing more tips and advice on our Facebook, Twitter and Instagram pages so follow us for your daily dose of all things Sleepeezee!

 

Categories
Lifestyle Sleep Tips

How To Avoid Tiredness At Work

Tierdness at work

Do you often find yourself feeling tired at work and tempted to shut your eyes – just for a minute? You’re not alone.

Whether you work full time, part time or from home, everyone’s energy flags now and then – and for many reasons. But if you’re constantly running out of steam at work, it could be your brain’s way of signalling that you’re burnt out.

Fear not, we’ve pulled together five top tips to help you stay more alert at work…

Stay hydrated

We all know we’re supposed to drink between six and eight glasses (1.2 litres) of water per day but many of us admittedly fall short – and the dehydration can affect our energy and focus at work.

Sipping caffeine may give you a short term boost but drinking water throughout the day is far more effective – and healthier!

Revive your senses

Circadian rhythms regulate our sleep cycle and are influenced by sunlight so try to spend at least 30 minutes outside each day. This will increase your alertness throughout the day and promote good sleep at night.

Give your eyes a break

Many of us spend too much time behind a screen at work – as well as on our smart phones throughout the day.

Try to avoid staring at your screen for long periods at a time as the strain on your eyes can make you seriously tired. Also, why not read a book at lunch time instead of scrolling social media?

Start a conversation

If you feel yourself drifting away, engage in a conversation with one of your colleagues to help stimulate your mind.

Or, if you’re worried about disturbing co-workers, you could pop in your headphones and listen to some energising music.

Stand up

Sitting for too long can make you feel tired so if possible, stand or walk round the office regularly.

Desks that can adjust to standing positions offer great options for people who just need to work through a lull or want to get the benefits of added circulation.

For more sleep tips and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter.