Sleep Experience

Why Do We Sleep

Sleep helps you restore and rejuvenate ALL your body functions

Immune System

Without adequate sleep, the immune system becomes weak, and the body becomes more vulnerable to infection and disease.

Memory & Learning

After you learn something new,
sleep may solidify the learning in your brain.

Growth & Development

Growth hormones are released during sleep.

Mood Enhancement & Social Behaviors

REM sleep seems especially important for a good mood during the day. Tired people are often cranky and easily frustrated.

Nervous System

Some sleep experts suggest that neurons used during the day repair themselves during sleep.

What happens when we sleep?

Periodic State of sleeping

Sleep is a periodic state of rest during which consciousness of the world is interrupted
It is divided into two types: REM (Rapid Eye Movement) sleep and NREM (non-REM) sleep. REM sleep is when you dream. NREM sleep is further divided into four stages:

1

Stage 1 (Drowsiness):

When you first fall asleep. It lasts just five or ten minutes. You are easily awakened during this stage.

2

Stage 2 (Light Sleep):

Your eye movements stop, heart rate slows, and body temperature decreases.

3

Stages 3 & 4 (Deep Sleep):

During stages 3 and 4, you are difficult to awaken. People who are awakened during Deep Sleep do not adjust immediately and often feel groggy and disoriented for several minutes after they wake up. Children may experience bedwetting, night terrors, or sleepwalking during Deep Sleep.

4

REM sleep:

At about 70 to 90 minutes into your sleep cycle, you enter REM sleep. You usually have three to five REM episodes per night.

Although you are not conscious, the brain is very active – often more so than when you are awake. This is the period when most dreams occur.

What happens if we don’t sleep?

17 hours of sustained wakefulness leads to a decrease in performance

Irritability, lack of concentration
Poor decision-making, poor judgment, increased risk-taking
Poor performance in school, work
Impaired driving performance and more car accidents
Increased incidence of obesity, diabetes, illness in general, high blood pressure, and heart disease
Impaired memory, concentration, and ability to learn
Physical impairment, poor coordination, delayed reaction time
Anxiety, depression, and other emotional problems
Magnification of the effects of alcohol on the body.

With continued lack of sufficient sleep, the part of the brain that controls language, memory, planning and sense of time is severely affected, practically shutting down.
The current world record for the longest period without sleep is 11 days, set by Randy Gardner in 1965; four days into the research, he began hallucinating.
This was followed by a delusion where he thought he was a famous footballer!

How much sleep do we need?

About half of all people over 65 have frequent sleep problems, such as insomnia

If you wake up feeling refreshed, and you don’t feel sleepy during the day, you are getting enough sleep.
And if you have an occasional night of poor sleep, you probably will need to sleep more the next night to make up for it.
People tend to sleep more lightly and for shorter time spans as they get older, although they generally need about the same amount of sleep as they needed in early adulthood.
The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days.
Your sleep debt does not go away or decrease. Caffeine and other stimulants cannot overcome the effects of severe sleep deprivation.
The only way to reduce your individual sleep debt is by obtaining extra sleep over and above your daily requirement.
People don’t adapt to getting less sleep than they need; while they may get used to a sleep-depriving schedule, their judgment, reaction time, and other functions are still weakened.
Sleep plays a vital role in our daily regimen, as during this dormant period, it recharges and rejuvenates weary body organs and tissues, and restores the body to an alert state.

How can you improve your sleep?

Clear your mind of anxious thoughts & Make sure your bed and bedroom are comfy

Keep a consistent sleep schedule:

Try not to vary the hours when you go to bed and when you wake up.

Limit your intake of food right before bed:

Eat no more than a light snack within the last two to three hours before bed.

Take a hot bath:

It induces a drop in your body temperature. If you have difficulty going to sleep, take a hot bath before bedtime.

Reserve your bedroom for sleep and sex:

Move the television to another room. Don’t initiate important relationship discussions or have arguments in the bedroom.

Develop relaxing bedtime rituals:

Listen to soft music, sip a cup of herbal tea or warm milk, or meditate.

Limit your intake of alcohol, caffeine, and nicotine:

Insomniacs may be hypersensitive to caffeine. Alcohol may help you to fall asleep, but it interferes with deep sleep. Nicotine is a stimulant and deters sleep.

Exercise early:

Exercising late in the day can make you feel too awake to sleep.

Your bedroom should be the source of comfort and luxury.

Choose the best you can afford. Cotton is the most popular sheet fabric, but some people prefer non-wrinkling cotton blends.

For chilly winters, flannel is comfy. For luxury, choose satin, silk, or microfiber.

You can buy two different types of pillowcases and see which you like best. Down comforters, high thread count cotton sheets, or a satin duvet cover can make a noteworthy difference on your night’s sleep.

About thread count

Maybe you’d like to know more about thread counts and why this information – right on the front of the label – is important when selecting your bedding?

This refers to the number of threads per square inch in both directions in the weave.

Generally speaking, thread counts range from 80 to over 1000. The thing is that the more threads are in one square inch, the smaller the threads tend to become.

You can assume: the higher the thread count, the more luxurious the feel of a fabric. For good wear and to get a fair soft feel, it’s convenient to choose a thread count above 250 but no lower than 175.

When to consider having a new mattress?

You wake up with pain, stiffness or soreness unrelated to a workout.
You are not sleeping as well as you were a year ago.
Your lifestyle or body – people’s bodies change over time – has changed significantly since you bought your mattress.
You had your best night’s sleep somewhere other than in your own bed.
Your mattress shows visible signs of overuse.
Your mattress has outlived its effective comfort life.

What are the basics of a mattress?

Considering you’ll be using your bed more than any other product you own, the mattress you sleep on is one of the best cost-per-day values.

Support
A good mattress will gently support your body at all points and keep your spine in the same shape as a person with good standing posture. Pay special attention to your shoulders, hips, and lower back. If there’s too little support, you can develop back pain. But if the mattress is too hard for you, you can experience uncomfortable pressure.
Comfort
Today’s top quality mattress/foundation ensembles are built for just that superior comfort. Luxurious new cushioning materials and extra-soft surface treatments create more of a plush, comfortable feel.
Durability
It’s the quality of the materials used and how they’re put together that determine how long a mattress will provide the comfort and support you bought it for. The best assurance of good performance over a good many years is to buy the highest quality sleep set you can afford.
Foundation
A good foundation or box spring is as important as a good mattress. Don’t put a new mattress on an old foundation. When you select the mattress, choose its companion foundation – the two are designed to work together to provide maximum comfort.
Space
Cramped quarters can turn sleeping into a nightly wrestling match. A healthy sleeper moves anywhere from 40-60 times a night, including some dozen full body turns. You need freedom of motion while you sleep. If you sleep with a partner, be sure to select a queen or king size bed.
Foam
Solid foam mattresses also offer a wide choice of feels. They can be made of a solid core or of several layers. Advanced technology in polyurethane foams, refinements to traditional latex foams, and the new viscoelastic foams have added to the choice of comfort and support.
About The Warranty
on’t look to the warranty to tell you how long to keep your mattress and foundation. The warranty is there to protect you from product defects, not against the gradual loss of comfort and support.

Here is a general guideline to follow:

Back or stomach sleepers generally do better with a firmer mattress. Air, water or foam mattresses are not generally recommended because they do not provide this level of support.

Side Sleepers usually place the greatest amount of weight on the smallest areas of the body thereby creating pressure points.

They will probably want a softer mattress. Since children are lighter, they need a softer sleeping surface.

Your mattress should give you the ability to lie down and have your pressure points relaxed and your back, neck and hips supported properly. Experts’ best advice is to try out the mattresses before choosing yours.

So, try out some different types of mattresses keeping in mind how well they will support you.

Here’s how you take the sleep test:

Select a mattress
Lie down in your sleep position
Evaluate the level of comfort and support
Educate yourself about each selection
Partners should shop together

For couples, the golden tip is to be sure to select a mattress that allows you both enough space to move comfortably during the night.

Be sure you have a comfortable pillow to rest your head on. Here’s all about your head support:

Size
If you prefer a large pillow to hug on a small bed, use a king size. Or if you want many large pillows to lean on, get more. Note that luxury hotels use four king pillows on a queen bed.
Type
If you sleep on your back, you might want a flat and soft pillow. If you sleep on your side or your stomach, you’ll need a firmer good support for your neck.
Fill
A foam pillow will feel firm and hold its shape throughout the night, even when you shift on the bed. A down pillow will squish with your head. A good quality compromise might be a pillow with a core of foam or feathers, wrapped with an outer coat of soft down. Note that most top quality feather and down pillows are hypoallergenic.
Cover
For a feather or down pillow, be sure that the cover is tightly woven cotton so that the feathers don’t leak out. Have a pillow cover for every pillow you own. This will keep the ticking clean and protect the cover.
Care
It’s important to clean a pillow regularly. Others recommend dry cleaning. Save the cleaning instructions in your linen closet.
Contour pillows
A contour pillow is an alternative on the Standard Shaped pillow to help lessen the back pain and discomfort that go with improper sleeping posture. Usually the contour shape is built to support and align the neck and spine correctly.

When shopping, make sure to pick the correct shape that suites your personal anatomy.

Make your bedroom a sleep sanctuary. Remember the golden rule: the bedroom is only for sleep & sex. Remove anything that is unrelated. Try and keep the room clean and tidy and allow some fresh air into the room.

Colors
Eliminate all artificial and toxic materials and use only natural materials like wood and soft textures.
Temperature
The ideal bedroom temperature is 16 to 18 degrees Celsius. A room that’s too warm or too cool can disrupt comfortable sleep.
Lighting
Your bedroom light needs to be soft so that your mind and body feel like it is going through a natural sunset. Light affects the way your brain produces hormones that regulate your sleep cycles. The use of screens, soft lighting, net curtains and transparent blinds creates an air of tranquility.
Noise
Block out noise, or better yet, eliminate it. Even if you fall back to sleep after noise wakes you, the quality of your sleep can be compromised.
Feng shui your room
The ancient art of Feng Shui helps create a space conducive to harmony and a good night’s sleep. Feng shui principles govern the placing of furniture and objects.

The best position for the bed is diagonally opposite the door.
Mirrors should be covered, or at least not face the bed.
Electrical equipment should be kept out of the bedroom completely: harmful electromagnetic waves can have an adverse effect on sleep.
Photographs of parents, children and friends should have no place in a couple’s private space.
Overall symmetry is important: side tables should complement each other’s positions.
Avoid mess to help create a sense of calm and enhance the flow of “chi”.

Bedding