Author: Whisper Admin

Most people don’t give much importance to the pillows and feel comfortable sleeping with the same pillow on the bed for years. Whereas, a comfortable pillow that is utilized for years could be cozy, but it is really not good for health. In fact, the best thing would be to keep changing your pillow after every 6 months of use.

So, if you are also planning to get a new set of pillows for your bedroom, then buy a pillow online and make sure it’s perfect for you.

Mentioned below are some of the reasons why it is important to change your pillow regularly:

• After using a pillow for years it collects a lot of bacteria, dust mites, and dirt. Other small elements like dead skin, oil, dandruff, sweat, and a lot more other things literally get accumulated and locked inside the pillow foam and fabric.
• Sleeping with a pillow that holds dust mites and other elements that are harmful to our skin actually increases the risk of getting terrible allergies and the problem of acne.
• Changing the pillow frequently is extremely important for a person who is asthmatic as the dust clogged inside the pillow foam might give birth to allergies and this could be really harmful to the person. So, if you have any sort of respiratory issues or infections then changing a pillow frequently is a must.
• Individuals who experience perennial cold and cough together with extreme congestion in the nose should definitely make it a practice to change the pillow to keep away from any allergies.
• If you haven’t changed your pillows for long then there is no need to get worried about that as the dust mites only produce acne and give you some allergies. But, that doesn’t mean you could sleep with those small elements hidden in your pillow every night.
• With extended usage, the pillow loses shape and gradually it makes you feel uncomfortable and irritating. When your pillow is out of shape, it dislocates the gap between the head and the neck. This can actually damage your spine health.

Have a look at the points that show it’s time to buy a new pillow:

• You need to make it feel fluffy and cozy,
• Your pillow can easily be folded without trying too hard,
• While keeping the pillow under your head you can feel the cracked form and pieces of the broken foam with an uneven base,
• Your pillow is not as comfortable anymore as it was earlier and makes you feel so flat under the head.

Therefore, if you are also experiencing the same discomfort with your pillow then it’s time to buy a pillow online and good night sleep. In case you need to buy one for your home then it is best to search for the finest quality products online. The other benefit of buying a pillow online is that you can get the best quality products at the most affordable rates.

Who doesn’t love sleep? It is an essential part of our routine every day, and everyone loves to have sound sleep. If you had a good night’s sleep, you are bound to have a much better day. A good sleep gives you that much needed rest and keeps diseases at bay. Stress is the next generation’s biggest enemy and could make you an insomniac. A lot of people apply essential oils, follow their skincare routine, use eye masks, and create the perfect atmosphere to get sound sleep. Even your mattress and pillow add to your comfort and impact your sleep. When you buy a pillow in Dubai from Whisper, it comes customized to your liking and takes your own shape. There are many factors that affect your sleep and decide how you will sleep for the night. Let’s discuss a few tips that will make you fall asleep faster. Because not everybody is a good sleeper and need some tips to form a good habit.

1. A Comfortable Pillow

If you buy a pillow in Dubai from Whisper, you will get comfortable sleep because it adapts to all kinds of sleepers whether you sleep on your stomach, side, or back! A good pillow decides a lot about your sleep pattern. It should not be too thick as it could cause neck sprains. Make sure you buy a pillow that caters to your needs and enhances sleep. You might take a pillow for granted, but that’s one of the most important factors that decide how we sleep for the night.

2. Lower your Caffeine Consumption

If you consume too much caffeine at night, it will disturb your sleep. If you love your coffee or tea after dinner, make sure you stick to the decaf. It may help calm your mind and induce sleep. But regular strong coffee or tea is a bad idea just before going to bed. You could be awake all night and be giving company to an owl.

3. Exercise Daily

Vigorous exercise is a good way to fall asleep faster. Even some light exercises will help you with your sleep. But, no physical activity throughout the day will save up your energy and keep you up. Make sure you follow a good workout regime and also stick to it.

4. If You Have Trouble Sleeping in the Night, Avoid Naps

Naps help increase productivity and could also be a great stressbuster. But, if your afternoon naps are affecting your night’s sleep, it’s best to avoid them. If you are too sleepy in the afternoon, engage in other activities that keep you awake.

5. Check Your Room’s Environment

Check your room for noises and other distractions. A room should ideally be cool and not stuffy. Make sure there is no light while you are asleep as it disturbs the sleep. Sometimes sleep could also be affected by your partner’s snoring. In that case, keep your eyeshades, earplugs, and other accessories ready. Even blackout curtains will shut the light so you can get your peaceful sleep.

Are you planning to replace your old mattress with a new one? To make sure that you buy a mattress which offers optimum comfort during sleep, you will have to pay attention to some significant factors. First and foremost, plan your budget. Once you figure out the exact amount you can spend on a new mattress, you can categorize on the type of mattress you require, based on your needs.

Decide whether you want a natural or memory foam mattress. If you have a spine or neck related problem, opt for mattresses which are specifically designed for contouring your body. Before you order mattress online in Uae, measure the size of your bed and compare it with the size chart from the store from where you are buying. It will ensure that you are purchasing a mattress which fits your bed perfectly. Decide on the exact type of mattress you need. Consider factors like bounce, cooling, firmness level, etc.

Here are six crucial elements that you should check when you are looking for a mattress. 

Sleep is undoubtedly one of the crucial activities that our bodies require if we want to be energetic and strong the next day. Many people do not understand that sleep is critical and hence do not take care of this aspect only to regret it later.

Many companies are manufacturing different kinds of mattresses today. If you want to soothe your muscles and joints, you should plan on using an orthopedic mattress. Many people do not know which mattress they need to pick or which brand to trust.

There is so much confusion because most of the manufacturers are marketing their products vigorously. Here are the things that should be of concern to you when you are planning to search for a mattress.

Brand Name and Reputation: Yes, this should be the first thing that should be of concern to you when you are looking for a mattress company. Always look for a mattress brand that is keen on producing mattresses of high-quality. Avoid using companies that make beds that are not of good quality. A company that people trust will be in the market for a long time. Check the mattress reviews the company has received to see what other customers say.

Material They Use: Yes, this is the next thing that should be of concern to you when you are looking for a mattress. Search the market to find the brands that use the best and high-quality materials. You can figure this out if you spend some time reading the product description.

The dimensions and the materials that they use matter a lot. Read the pros and cons of each substance to understand how they might be impacting your sleep. If you take care of checking the mattress materials, it will help you to make an informed decision.

Size of the Mattress: Yes, this is one more crucial element to check when you are looking for a bed. It should provide the necessary comfort that you desire. Depending on the number of people that are going to sleep on the bed, pick one.

A king size bed may be right for you if you are sleeping along with your spouse. If not, you should plan on getting a queen-size bed. It also depends on the bed frame that you have at your home.

Check for Medical Certifications: Now, this is something that not all the beds in the market are going to have. Hence, you should take the time to check for an orthopedic mattress that a medical institution approved.

You can buy the bed blindly if the certification is available. You might want to check this aspect, especially if you are buying the mattress for an older person.

Check the Prices: Scout the market to find an affordable mattress. Do not be hasty to pick a bed before checking this aspect. A well-reputed company does not look for money alone but look for customer comfort and satisfaction.

Use the Trial Period: Lastly, this is something that you should plan on doing if you are still not convinced that a particular product is right for you. A lot of mattress companies these days are offering a full refund if you do not like their product after the trial period.

If you have noticed that your neck hurts or is stiff after waking up in the morning, your pillow might be responsible. The thing about pillows is that you need the right one to best accommodate the way that you sleep so that you can rest comfortably and with no complications the next day.

Your neck has a great range of motion, being able to move to turn or tilt your head. However, this makes your neck at risk of getting injured. Truth be told, the vertebrae that’s inside your neck happen to be the thinnest that makes up your spine, yet it’s capable of supporting the head which weighs as much as a bowling ball. If your neck isn’t rested when you are, there is so much that can go wrong when you are in bed.

There are many kinds of pillows that manufacturers make to support one of the multiple types of sleepers, and there is even a pillow used specifically for neck pain.

For People with Neck Pain

A cervical pillow is what you will find to treat and prevent neck pain from occurring as you sleep. This type of pillow is meant to keep your spine aligned properly while you are sleeping. Cervical pillows adhere to your body structure, just like ergonomic chairs for working at the office. These pillows come in varying shapes and materials, so it’s hard to identify one just based on its appearance.

For Side Sleepers

Side sleepers are the most common type of sleeper. When you sleep on your side, your spine has a good chance of bending, making it an uncomfortable position to sleep in. For side sleepers, the type of pillow that will best suit them is an ergonomic pillow. Ergonomic pillows are pillows that have fillings inside that adjust as you move your head and neck. You’ll still get adequate support this way without having to reposition your body in bed. Three types of side sleeping include fetal, log, and yearner.

For Back Sleepers

If you sleep on your back, there are pillows you can purchase that mold to your head and neck, creating a fair amount of support so that the pillow has to work with your neck and not the other way around. Two of these pillows are memory foam pillows and Quantum foam pillows, though memory foam is the one that is most popular in the past. These pillows will also retain their shape and bounce back, so they will not wear out due to being used each night. Two types of back sleeping include soldiers and starfish.

For Front Sleepers

Also known as stomach sleepers, there are nowhere near as many people who sleep on their front compared to other sleeping positions, but they still have needs for the ways that they sleep. Sleeping on the stomach doesn’t only put pressure on the person’s neck, but also their back. Front sleepers have their neck twisted to the side so they can breathe, and will have their back arched, making for a position that sounds far too unimaginable to be comfortable. But if you are one of these people, you won’t necessarily need a replacement pillow, but an extra pillow that is thin that you would stomach would lay on top of so that your back can be alleviated. Freefall is the only type of stomach sleeping.

Summary

Certain pillows work best for you depending on how you sleep. There is also a cervical pillow made for sleepers who commonly experience neck pain in bed. Choose your pillow accordingly for the best sleep.

When you are looking for a pillow to buy online, then you already know that you won’t be able to touch or feel the product before making a purchase.

However, you can use the following tips when you Buy Pillow Online to make the right purchase.

Keep your body size in mind

Pillows are usually available in standard, queen, and king sizes. However, many couples that share the same bed have different needs when it comes to the height of the pillow size. Even though the same sized pillows in height look good on your bed, they are not the ideal choice. For instance, if you have a large body, then you must invest in a higher pillow or a pillow with adjustable height. So apart from aesthetics, do keep your size in mind when making a purchase.

Choose the right filling material

You may have heard many sleep experts recommending you to sleep on a down pillow. While the pillow is certainly more luxurious and soft, it is not a good option for people with allergies and irritable skin. In that case, what you need to find one that isn’t filled with down feather. Its material should be such that all the heat that is absorbed is also released and not trapped to help you stay cool at night.

Don’t choose based on the price tag

Pillow pricing is utterly confusing for someone buying it for the first time. While you may feel tempted to pick the cheapest one online, these pillows may lack the necessary support and require replacement sooner than you thought. At the same time, don’t think that an expensive one will be perfect for you. A decision to choose a good pillow should be independent of its price tag. It should not only be affordable but also comfortable and do its job in helping you sleep just right at night.

Replace your pillow often

When you are shopping for a pillow online, it is always a good idea to check its lifespan. According to experts, a good pillow lasts for at least 4-5 years before it needs a replacement. However, others can last up to 10 years or longer. Not changing your pillow on time can cause discomfort. So make sure you change yours as instructed by the pillow brand.

Avoid the pillows that overheat

Change in sleep temperatures can disturb your sleep. Often pillows that overheat can be the reason why you have trouble sleeping at night. Even when you buy the best thermal pillows, it can cause overheating which can lead to tossing and turning and even disrupt your REM sleep. Therefore, you need to choose a pillow that will adjust its temperature by absorbing the heat and releasing it gradually and keeping you cool at night.

When you are buying a pillow, you need to keep in mind that it does not provide support to your head only. Depending on how you sleep, you can also add an extra pillow between your legs and even under your knees to get a good night’s sleep.

Mattresses vary in size, from twin to California king, but mattresses can also vary in height or thickness. When looking at mattresses, you can find many in all kinds of thicknesses. They can be as thin as 20 centimeters, or even as thick as 45 cm. So, in what ways does that thickness of a mattress play a part in the user experience? Read on to find this out and more.

The factors that come with choosing a mattress include how much you are willing to spend, the firmness, and size. To be frank, the thickness of a mattress does not indicate its quality, or lack thereof, but it can indicate whether or not it will take kindly to your body type.

Reasons to Get A Thick Mattress

If you have a large or heavy body, a thicker mattress is more ideal for you. If you have a thin mattress and your body sinks alarmingly low, you should get a thicker mattress online Dubai right away. A thicker mattress can offer you more support, improved pressure relief, and minimal chance of bottoming out.

Another reason to consider a thicker mattress is if it will allow you to get in and out of bed more easily. If you find that your current bed is too low due to either a thin mattress or a low bed frame, a thicker mattress can give you more elevation, thus more support while you motion to get into or out of bed. You won’t have to squat far down or risk falling onto the mattress in order to get onto it at night, which could certainly cause hardship to you or your mattress, respectively.

About your bed, the style of it often determines what kind of mattress you need. If your bed has a low platform, a high headboard, or a “four-poster” or “royal” bed, you will need a thick mattress that can best accommodate it.

Reasons NOT to Get A Thick Mattress

There are many reasons in which a thick mattress may not be a good idea, thus you would be better off choosing a mattress that is thinner. The first reason is that some sleepers may not enjoy the heft that a thick mattress brings. Thick mattresses weigh much more than thinner mattresses, and this is more apparent when the mattress needs to be moved. A thick mattress not only occupies more space when trying to maneuver it, but it will also be heavier to handle.

A thick mattress, again, depending on your overall bed, can make it difficult for you to get into it. With a thicker mattress, your bed will become higher overall, and if too high, you will have to climb up in order to get on top of the mattress. If you are short or have difficulties with mobility, a thicker mattress is not ideal if it makes your bed higher than you need it to be.

Lastly, a thick mattress will also be a costly one. These mattresses cost more money because they have additional layers that make them thick, as well as more of existing layers found in thinner mattresses. If you have a budget for a mattress you are looking to buy, you might happen to be looking for a thin mattress for one you can afford.

Summary

Mattresses can vary in height or thickness, and there are reasons to either consider a thick mattress or not at all. Thick mattresses come with more layers, more support, and additional height to your current bed. They will also cost more money compared to thinner mattresses.

People are having a hard time getting a good night’s sleep. Long work hours, stress, and the side effects of various medications or sleep disorders can all contribute to sleep deprivation.

Some people have a hard time falling asleep because their circadian rhythm or natural sleep-wake cycle has been disrupted. If you aren’t getting enough sleep because your sleep cycle is off, you need to find out how to fix your sleep schedule as soon as possible.

What Is a Sleep Schedule?

You’ve probably noticed that your body goes into sleep mode at a certain time every night and wakes up around the same time each morning. This is called your circadian clock.

Your body has an internal rhythm that helps you fall asleep and wake up the following day. Your body’s internal clock allows you to go through the different stages of sleep, from NREM to REM, then slowly telling your body that it is time to get up from bed when the light starts to appear in the sky. However, there are factors that can disrupt one’s biological clock. These include working a night shift, taking care of a newborn, traveling to a different time zone, or drinking caffeine late in the day. These disruptions can take a toll on your body.

What Affects a Good Sleep Schedule?

Everyone’s circadian rhythm is unique. Factors that contribute to this are the environmental cues that surround us such as what time we set our alarm clock, our eating schedule, the hours when we’re most active in the day, and when we rest our head on our pillow.

Since our sleep habits can be altered by the signals that we send to our body, we can adjust the time that we go to bed. However, experts recommend that we get a certain number of hours of sleep per night depending on our age bracket. For example, newborns and toddlers need up to 14 hours of sleep, while pre-school to teens need 10 to 12 hours of sleep, young adults and adults should get up to 9 hours of sleep while the older adults should get around 7 to 8 hours of sleep per day. Of course, there are many factors that can affect your body clock, but these recommendations should serve as a guideline for you so you can fall asleep when you want to.

What Is a Bad Sleep Schedule?

Our body follows its natural circadian rhythm daily. If your circadian clock is working normally, you will feel very sleepy around the same time every night and wake up around the usual hour too. However, not everyone has the same sleep patterns. If you are a night owl, you are most active at night and you sleep later in the morning. This usually happens to those who work graveyard shifts which can sometimes be dangerous to your health.

A bad sleep schedule can also be defined as keeping an erratic sleep time. This can happen to new parents who have to follow the schedule of their newborn babies. Newborns follow a polyphasic sleep pattern where they sleep several times during a day. This can disrupt your own sleeping schedule and lead to sleep deprivation.

Whatever the reason, if you are experiencing less than 6 hours of sleep, your circadian clock is not working properly. Of course, there are some who are exempt from this rule because their bodies allow them to function normally even after only a few hours of restful sleep.

Causes of Irregular Sleep Schedules

Once you start feeling the effects of sleep deprivation, you may start questioning how to fix your sleep schedule. First, you need to determine what is causing you to miss out on a good night’s sleep.

1. Travel

Traveling to a destination that has a different time zone can affect your bedtime routine. This is true especially when you are traveling East to a time zone ahead of yours. You’ve probably encountered jet lag where your body feels tired and out of sorts because you haven’t slept well at all.

How to fix your sleep schedule in one night? It may take a while for your body to go back to its normal sleep and wake cycle, especially when you have just gotten back from an overseas trip. However, this is not to say there’s nothing you can do about your sleeping pattern.

2. Sleep Disorders

Aside from jet lag, another possible factor that can create chaos on your circadian clock are sleep disorders. The most common sleep disorder that many of us have is insomnia. We lie in bed tossing and turning until the morning. There are many factors that can trigger insomnia such as exposure to bright light while in bed, jet lag, and using your electrical gadgets that emit blue light before going to bed.

Sleep apnea is another sleep disorder that can make falling asleep difficult for many suffers. This condition occurs when your throat muscles become so loose that they obstruct your airways. For the more severe types of apnea, your breathing stops for a few seconds up to a minute until your brain signals you to wake up because you are lacking oxygen.

3. Oversleeping

There really is such a thing as oversleeping especially during the weekends when we are trying to repay the sleep debt from during the week. Unfortunately, sleeping for more than 10 hours on weekends is commonly referred to as social jet lag and is one of the causes that your body clock gets out of sync.

How to Fix Your Sleep Schedule

Now that you know how your circadian clock can get disrupted it is time to learn how to fix your sleep schedule. If you are one of those who can’t fall asleep easily at night, you can begin to reclaim your sleep by training your body to ease itself back into its natural clock. Here are a few tips on how to fix your sleep schedule:

1. Adjust your lighting

Adjusting your exposure to light a few hours before bed may be an effective solution to correcting your sleep time. Sleep specialists often use light to treat those who are suffering from sleep phase disorders. The light-dark cycle can trigger your sleep clock as well as your circadian rhythm.

By exposing yourself to natural light during the morning and the rest of the day then turning down the lights once the sun sets, your body will produce melatonin to help your body settle in when it’s time for bed.

2. Plan for camping

Since sleep specialists use light to correct one’s circadian clock, you should consider camping as one of your solutions on how to fix your sleep schedule. Sleeping outdoors, exposed to natural light, can help your body adjust to its normal sleep cycle so that you will be able to go to bed on time. Camping also helps with keeping electrical gadgets at bay.

3. Adjust your sleep time

The goal here is to get you to wake up without an alarm clock in order to determine and stick to your natural sleep rhythm.

One way on how to fix a sleep schedule is to adjust your sleeping time slowly. If you want to move your sleep time from 11 PM to 10 PM, do it gradually by getting to bed 15 minutes earlier until you reach your desired bedtime.

For early risers, start by determining your ideal waking time and counting backward five 90-minute sleep cycles (or 7.5 hours). That’s your starting bedtime. Try it, then see what happens, if you wake up within 10 minutes of your alarm going off for the next three days, you’ve found your schedule! If not, move your bedtime back by 15 minutes every three days until this happens.

For night owls, we’re going to adjust this a bit. Think about when you would go to bed in your ideal world, then count forward by 7.5 hours to determine your wakeup time, and do the same process, shifting your wakeup time up by 15 minutes every three days until you wake up before your alarm. (Unfortunately, this time may not be realistic if you have to be at work by a certain hour, in which case, follow the process for morning people and set your waking time to the latest possible time you can wake up and make it to work on time.)

More Ways On How to Fix My Sleep Schedule

Nap correctly

Since there is no one solution on how to fix your sleep schedule in one night, you can always make time to adjust your sleeping habits properly until your body goes back to its natural sleep-wake cycle.

One method is to take naps at the right time

Instead of napping for an hour, keep it to 20 to 30 minutes only. Sleeping longer can disrupt your sleep-wake pattern further which can make it difficult for you to go to bed on time at night.

Write in your journal

An overactive mind can prevent you from falling asleep at night which can be bothersome. If you want to fall asleep without any difficulty when you are in bed, why not jot down everything that is running in your head on a journal? Keep a journal by your bed so that you will be able to pour out everything that is bothering you. Then, promise yourself to look at it in the morning.

Create an appropriate meal schedule

Your eating schedule can also help you set your sleep and wake schedule back to normal too. If you’ve been eating way too late in the night, your body will have a tough time getting to sleep as it is working hard at digestion. A better approach to correcting your circadian clock so you will fall asleep at the right time is to set up an eating schedule and stick to it.

Exercise at the right time

If you want to be able to fall asleep at the right time every night, then you need to be active at the right hours during your day. Adding exercise to your day can help you go to bed on time without causing you to toss and turn in bed. Just make sure to time your exercise regime several hours before sleeping.

Create an Optimal Sleep Environment

It is understandable that you want to fall asleep on time but with the constant disruptions to your sleep, it can be difficult to get into bed and wake at your usual time. With that being said:

Start a pre-sleep routine.

For those who are wondering, “How to fix my sleep schedule?”, it is always a good idea to have a pre-sleep routine, so your body will know that it is almost time for bed. Parts of your pre-sleep routine can include taking a shower, reading a book, or listening to some soothing music so you can fall asleep easily.

Darken your bedroom

Another way for you to fall asleep effortlessly at night is to make sure that your bedroom is darkened. One reason why we have trouble falling asleep is too much light. If there is a street light near your window, you can use blackout curtains to darken your room and help get you back to your natural sleep and wake cycle.

Sleep on a comfortable mattress and pillow

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy, about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

Take a look at our WHISPER mattress if you have trouble falling asleep and need a mattress that eliminates many of the distractions keeping you awake such as heat, discomfort due to uneven pressure, and even electromagnetic waves in your bedroom.

Reduce exposure to blue light

Sleeping at night can be disrupted because of our use of our gadgets before sleeping. If you want to get a good night’s rest avoid using your favorite electronics at least 30 minutes before bedtime so your melatonin production will not be disrupted.

Once your schedule is all set, make sure you’re spending your time sleeping on the best mattress you can get. The WHISPER comes with a 100-night risk-free trial so give it a shot today!

Naps are often thought of as the bad guy, but in reality, they can be quite beneficial to most people who already sleep well at night.

You may be familiar with that feeling of overwhelming sleepiness during the mid-afternoon. It’s common, occurs whether you’ve eaten lunch or not, and is caused by a natural dip in alertness from about 1 to 3 pm. So, if you find yourself fighting off sleep in the middle of the day and you’re somewhere where you can have a nap, then do it.

The Benefits of Napping

Taking the time for a brief nap will relieve sleepiness almost immediately and improve alertness for several hours after waking. And there are many other benefits too. Naps can be very beneficial for workplace performance. Short naps have been routinely demonstrated to reduce accidents and mistakes while also improving attention, concentration, performance, and alertness.

For example, patients with narcolepsy find that planned short naps are crucial to managing their sleepiness every day. Shift workers also benefit greatly from brief naps just before night work or during a break, with some needing a nap before driving home to make sure they aren’t drowsy behind the wheel.

Naps also help boost your mood and ability to manage stress. Naps can be used proactively to gain energy for a late night out. They can even be used effectively to combat drowsy driving when a short snooze is taken just before getting behind the wheel or using heavy machinery.

Naps are not only beneficial because they make us feel less sleepy and more alert, but because they improve our cognitive functioning, reaction times, short-term memory and even our mood.

Research has found those who regularly nap report feeling more alert after a brief nap in the afternoon when compared to those who only nap occasionally.

Another research group found that motor learning, which is where brain pathways change in response to learning a new skill, was significantly greater following a brief afternoon nap for regular nappers when compared to non-nappers.

In fact, the overall benefits of naps are similar to those experienced after consuming caffeine (or other stimulant medications) but without the side effects of caffeine dependency and possibly disrupted sleep at night time.

The Drawbacks of Napping

In spite of these benefits, napping isn’t always the best option for everyone. For example, some people have trouble sleeping any place other than their own bed, making a nap at the office or anywhere else unlikely.

Other people simply have trouble sleeping in the daytime; it could be that certain individuals are more sensitive to the midday dip than others. Those who are may feel sleepier and have an easier time napping.

A long nap or a nap taken too late in the day may adversely affect the length and quality of nighttime sleep. If you have trouble sleeping at night, a nap will only amplify problems.

One study has indicated that napping is associated with an increased risk of heart failure in people already at risk.

How Long Should a Nap Be?

The amount of time you spend napping really depends on the time you have available, how you want the nap to work for you, and your plans for the coming night. Generally speaking, the longer a nap is, the longer you will feel rejuvenated after waking.

Long naps of one to two hours during the afternoon will mean you are less sleepy (and require less sleep) that night. This could mean it will take longer than usual to fall asleep.

If you are planning to stay up later than usual, or if taking a little longer to fall asleep at bedtime is not bothersome, time your nap for about 1.5 hours. This is the length of a normal sleep cycle. You will experience deep sleep for about an hour or so followed by light sleep for the last half an hour.

Waking up during light sleep will leave you feeling refreshed and alert. However, waking during deep sleep will not. If you sleep too long and overshoot the light sleep at the end of a nap, chances are you will wake up feeling sluggish and drowsy. If you do experience feeling drowsy after a nap, don’t worry, this feeling is temporary and will go away after a while.

Another option is to have a brief “power” nap. Brief naps of 10-15 minutes can significantly improve alertness, cognitive performance and mood almost immediately after waking. The benefits typically last for a few hours.

Power naps are great because you won’t experience any sluggish or drowsy feelings after waking. This is because you do not enter any deep sleep during this brief time.

Research suggests, a brief, early to mid-afternoon nap provides the greatest rejuvenation when compared to naps at any other time of the day. However, if you’re struggling to stay awake, a brief nap taken at any time can help you keep alert.

A few tips on getting a great power nap

1. Short, 20-minute power naps are generally much better than longer ones since longer naps cause you to get into deeper stages of sleep, leading to an increased feeling of grogginess upon awakening.

Longer naps can also interfere with nighttime sleep. Shorter naps are typically refreshing and can help increase alertness for a few hours.

2. Make sure that your sleep environment is comfortable, quiet, dark and cool. If you are at home, try to nap only in your bed. If you aren’t at home, find a place where you can either lie down or recline.

Block as much light as possible coming into the room (or get a light-blocking eye mask), and consider using a white noise machine, a fan, or silicone earplugs to block the noise around you.

3. Power naps taken before 2 PM tend not to interfere as much with nighttime sleep, so earlier naps are better. If you find that you have trouble sleeping at night, avoid napping during the day.

If you can’t get through the day on a regular basis without feeling sleepy, napping, or dozing off (even if for a few minutes), speak with your doctor to have a thorough checkup and rule out any medical disorders that may cause excessive daytime sleepiness.

Consider a referral to a sleep specialist since a number of sleep disorders can cause excessive daytime sleepiness (i.e. not getting enough sleep on a regular basis, sleep apnea, nightmares, narcolepsy, circadian rhythm disorders). Depression and stress can also lead to sleepiness and increased napping — talk with your doctor if you’re feeling sad, down or depressed or are having a lack of interest in things you once enjoyed.

For a mattress that’s perfect for a nap or for a full night’s sleep, check out the WHISPER below and get a 100-night risk-free trial:

Sleeping on the best bed sheets can be just as important as having the top memory foam mattress when it comes to getting the most resftul sleep. It is important to understand what makes the best sheets when seeking to purchase a set.

There’s nothing better than crawling into a freshly made bed with crisp sheets at the end of a long day, right? How you choose to dress your mattress has almost as much to do with your comfort level at night as the type of mattress you own. There’s an overabundance of options when it comes to bedsheets – different thread counts, feels and fabrics.

Let’s break down all you need to know to pick the best sheets for your bed.

What does thread count mean?

The thread count of sheets is written across bed sheet packaging but what does it mean and is it important when choosing new sheets?

Thread count is often used as the barometer of a sheet’s smoothness and durability. However, this measurement, which should refer to the number of threads woven into a square inch of fabric, isn’t always reliable. High thread count is a factor, but the type of cotton can be more significant.

Look for a minimum thread count of 200, but no higher than 600. (Anything over 600 is likely to uncomfortably trap body heat.)

What sheets should you buy for your bed?

When shopping for sheets you need to take a few things into consideration:

Are you a hot or cold sleeper?

If you’re constantly warm while sleeping, you’ll want a more breathable, lightweight sheet. Stay away from sateen or satin sheets as they’re lightweight but not very breathable, trapping in heat. If you’re wrapped in a cocoon of sheets and blankets because you’re cold while you sleep, you’ll want a warmer, heavyweight sheet – flannel or even a sateen blend.

Who are the sheets for?

If you have kids, a cotton-poly blend is probably best because they’re durable and easy to clean. If you are shopping for an elderly parent, again keep in mind that when you’re older your blood flow isn’t what it used to be and you tend to run cool. Your elderly parent may need a heavier weight sheet to stay warm while they sleep.

Material matters!

The material is one of the most important things that you are going to need to consider with bed linen. There are lots of different ones on the market, but here is a rundown of the most popular:

Silk

This material is one that seems to trap and contain heat, so if you live in a cold climate, these will be worth the investment. If you live in a warmer place, you may want to reconsider. They feel lovely on your skin and scream elegance and luxury, but with this luxury comes expense and you will need to remember that good quality bed sheets made from silk are going to require a trip to the dry cleaners. The cheaper versions can be washed at home, but they won’t feel as nice on your skin.

Linen

This is one of the strongest materials you can get, and it also conducts heat well, making it perfect for hotter climates rather than the cooler ones. The only problem with bed linen, (just like linen clothes) is that it wrinkles in a second and proves to be rather high maintenance.

Cotton and polyester

These are the sheets that you are likely to get for cheap, and there is a reason behind this. They may do the job intended but they won’t feel as nice on your skin. However, they will look good though as you can normally get pretty much any color or design that you like.

Muslin and/or percale

The difference between muslin and percale bed linen is the thread count. If it is over 180, it is percale, with some of the most luxurious ones going over 300! The ones that fall in the range of 140 to 180 are muslin. See more about thread count further down.

Egyptian cotton and puma

These are the same thing; don’t be confused by the name. This is very soft, much softer than normal cotton varieties, but can be expensive, especially with higher thread counts.

Flannel, sateen, Oxford, and Jersey Knit

These are basically just different finishes of the cotton itself. Flannel is the warmest of the four, sateen is silkier, Oxford is heavier and jersey knit is stretchy. The Oxford ones are the ones that you will typically find in your grandma’s closet.

Little tips and hints

If you are going shopping for bed linen, these tips may help you to make a more educated decision:

Cotton looks best when it has been ironed.

The same most definitely applies to linen, so if you are the type of person that hates ironing, it might be better to opt for a different fabric!

Don’t always opt for a single color

You can get amazing designs and colors of bed linen these days, so rather than choosing the same old white crisp bed sheet, add a splash of color. You will be surprised at how this can completely transform the bed, as well as the entire appearance of your room.

You can add more to the transformation effect with throw pillows and decorative cushions

Try not to put too many on there, though, you want it to look peaceful and tranquil to get a good night’s sleep.

If you can’t afford to get new bed linen, but still want to change the colors or styles of your bed, you will find that chucking a throw over the bottom of the bed is a cheaper equivalent, especially if the sheets and duvet covers beneath it are a neutral color.

Once you’ve found the right sheets for you, take care of them so they’ll last longer than just one season. Experts recommend stripping the bed weekly to remove a build-up of dust, debris, sweat, that take up residence in your bed. If you sleep in the nude, consider changing your sheets twice a week for hygienic reasons.

If you’ve just bought new sheets and still aren’t sleeping as soundly as you’d like, it might be time for a new mattress. We recommend our WHISPER mattress, made from memory foam like Quantum foam, which is a moldable material that also responds to temperature and weight, and has hypo-allergenic properties. You won’t have to worry about the heat trapped in your sheets when your mattress auto-regulates its temperature to keep you comfy at all times.