Author: Whisper Admin

A lot of people have dust mites or bed bugs in their houses, but they only present a problem to some, like those allergic to dust mites or bed bug bites.

Dust mites are microscopic 8-legged arthropods, related to the spider. They mainly feed on flakes of human and animal skin.
Dust mites are not parasites and will not bite, burrow into your skin, or attach themselves to you in any way.
Dust mites cannot survive in areas of low humidity, so the fortunate few who live in drier climates may be spared. The rest of us are sure to have dust mites occupying our living spaces. Even the cleanest homes will have them but in lesser numbers.
They can be anywhere but mostly accumulate in bedding, carpet, upholstered furniture, and stuffed animals. As we stir up dust during everyday living, they will also temporarily float through the air.

The danger of dust mites comes from them being a factor in cases of asthma, COPD, and other respiratory conditions.
Skin allergies while sleeping are mostly caused by dust mites, which could produce a dry, red, itchy, eczema-type of rash.
People with asthma may find their symptoms (wheezing, shortness, of breath, chest tightness, and cough) much worse in areas where dust mites are not controlled.
Secretions from the dust mite (digestive enzymes and feces) as well as dead, decaying dust mites produce an allergic reaction in the sensitive individual.

Bed bugs have caused quite a stir in recent years, mainly in hotels. However, they can also be found in apartments, college dorms, or anywhere, really. Bed bugs are considered to be a public health concern, but they are not linked to the spread of disease.
Although bed bugs are small, mature adults can easily be seen with the naked eye. They are flat, brown, and oval-shaped; about the size and shape of an apple seed.
However, unlike the dust mite, bed bugs are parasites. They feed only on a host’s blood. Unfortunately, here’s where we, as humans, come in.
Bed bugs can be difficult to find. They are creatures of the night and prefer to remain hidden unless searching for a meal.
Because of this, you may not know they share your room until you wake up one morning with bites. Keep in mind, everyone reacts to bed bug bites differently. Some may have a severe allergic reaction while others may not react at all.

How to get rid of them?

1. Lower the temperature and humidity.

Making your home dry and comfortable is one of the simplest home remedies to get rid of bed bugs or dust mites.
Because dust mites do not consume water, they absorb it directly from the air. At least 50 percent of humidity in the atmosphere is required by these insects to normally survive. As the humidity levels fall below this criterion, dust mites start perishing.

So, don’t forget to measure your home’s humidity levels and switch on a dehumidifier if necessary, and control the level of humidity indoors, especially in your bedroom. While using a dehumidifier to get rid of bed bugs and dust mites, it is important not to overdo it as lower levels of humidity can adversely affect some people.
A room temperature of between 18 to 22 degrees Celsius – particularly in the bedroom where populations are highest – is ideal for both reducing bed bugs and dust mite populations and encouraging good quality sleep!

2. Wash bedding and soft furnishings at high temperatures.

As dust mites can’t survive temperatures higher than 50 degrees Celsius, you should wash bedding weekly at these temperatures. Other soft furnishings such as cushions, throws, and rugs should be washed once or twice monthly at this temperatures to ensure that they remain free of bed bugs or dust mites.
You can consider adding a few drops of eucalyptus oil in the water while cleaning the bedding. This will ensure the killing of up to 99% of dust mites.

3. Try freezing.

Some fabric items – such as silk cushion covers or stuffed toys – simply can’t be washed at such high temperatures, as they can be destroyed. If you suspect these items as a home to bed bugs or dust mites, consider freezing them.

If these items are small enough to fit into your freezer, place them in a sealed bag or container and freeze them for 24 hours. This will kill the bugs or mites, although it won’t get rid of the allergens. It will, however, stop them from adding more droppings to your home!
Vacuum or vigorously shake out the items after freezing to remove as many of the dead mites as you can. If possible, run the item through a low-temperature wash instead.

5. Be a minimalist.

Clutter causes dust to collect and dust attracts dust mites!
Cleaning your house and every little item in it frequently can definitely decrease the dust mite populations. However, maintaining the hygiene of unnecessary ornaments, huge stacks of books, picture frames, piles of papers and other stuff can be hectic and time-consuming.

To reduce the hassle of cleaning, it is better to decrease the number of throws and ornamental cushions on beds and sofas. Swapping the fabric and padded headboards with wooden ones and blinds over curtains can eliminate the hideouts for dust mites as well as their droppings.

Houses with bare floors are said to have 90% percent fewer dust mites compared to carpeted homes. So, choose wooden floors and tiles over carpets. Use small rugs and plush which are easy to wash on a monthly basis.

6. Reduce the number of houseplants.

Although houseplants are a wonderful addition to any home, they can quickly build up a layer of dust and provide a haven for mites. Therefore, it is important to reduce the number of houseplants as a part of home remedies to get rid of dust mites.

If you can’t live without some greenery around you, remember to regularly wipe the leaves with a damp cloth.

You can also reduce the number of allergens inside your house by choosing some specific types of plants. Some of the most useful indoor plants with air-purifying properties include Peace Lilies, Gerbera Daisies, Bamboo Palm, Philodendron, Areca Palm, and Dracaena.

As a bonus, these plants will also help you get a good night sleep.

7. Invest in a hypoallergenic mattress!

Given that an average mattress contains between 100,000 and 10 million dust mites (which leave several million droppings), paying special attention to the bedroom is important in the fight against mites!

While many of the methods listed above will reduce dust mites in bedding, those who are particularly sensitive may need extra protection against these insects.
Special hypoallergenic mattress fabric like fabric with silver yarn prevents bed bugs and dust mites from setting up home in your bedding. The fabric inhibits dust mites, which means fewer problems during your sleep.
It also allows the body to get rid of excess heat and sweat, so it keeps the sleeping area dry for optimum sleep, and also helps keep the mattress cool.
A mattress that inhibits dust mites is an essential method of keeping them out of your home and away from your sensitive sinuses. Choose a mattress with a high tech fabric cover that can be unzipped and washed, and this way all these micro-creatures will be gone from your sleeping environment.

Luckily, we make the ideal mattress that stays 99.9% bacteria, dust-mite, and bedbug-free. Take a look at the WHISPER mattress with its self-cleaning cover and breathable, dry quantum foam.

8. Pet owners should take extra precautions.

Pets with fur or feathers contribute to dander, which increases the food supply for mites. In fact, cat dander residue can still be found in significant levels in carpets for years, even after the animal has gone.

Those with pets should groom the animal only outdoors to avoid extra dander being circulated in the home, and wash animal bedding regularly at high heats. Hypoallergenic fabric covers are also available for pet beds.
Keeping the pets off human bedding is also a good idea to reduce dust mite populations in bedrooms. It’s also definitely worth removing curtains, carpets and other unnecessary soft furnishings throughout the home.
Pet owners should also be aware that their furry friends can suffer from dust mite allergies too – around 30-80 % of dogs and cats test positive for this condition! Common signs in both animals include itching and recurrent ear inflammation or infections.

Let us know if these tips have helped you curb your allergies and if you’ve decided to give the WHISPER a try with our 100-night risk-free trial, please let us know about your experience in our review section.

It’s hardly breaking news that nowadays, we are all victims of a monotonous routine that we have created for ourselves. It’s a world where we forget what really matters while we are striving to do our best for a better life. Waking up every day for a 9-5 job just to afford that holiday you promised the kids in the Seychelles. In the 21^st century, we experience a great amount of anxiety and stress issues, which can be pinned down to many factors and can end up taking over our lives, sometimes without us even noticing. Whether it’s social, personal or work-related pressures, we aim to perfect each aspect of our lives and consequently neglect something which should be so precious and cared for, our health.

Even though stress is actually a normal part of life, it does not mean we should let it be the norm and just move forward carrying this undesirable burden. Some of you might be able to look at stress in a positive way and welcome it at times. Especially when you are looking to complete your senior dissertation and you know you work best under pressure, or it simply gives you the motivation you need to get that promotion. However, stress can cause detrimental health effects, starting with reducing the quality and amount of sleep, losing focus in day to day activities, depression, loss of appetite, and so on. Statistically speaking, over 70% of people in the west are victims of stress. Hence, it is a topic which must indeed be looked into further, beginning with how it may affect your much-needed sleep.

The link between Stress and Sleep         

It’s what makes you regret ever leaving college and getting into the real world. Getting a job is without a doubt not easy, especially when you are trying to balance a partner, family, fitness, and sleep. The type and nature of your job can be the greatest cause of stress in your life. Of course, work pressure is not the only aspect resulting in stress in our daily life; personal struggles and social expectations are also guilty of causing the unwanted tensions. It is debatable, does stress cause lack of sleep or does lack of sleep cause stress? Both arguments can be very strongly backed up by research, theories and even real-life experiments. However, the whole point is that sleep is strongly linked with stress and this article intends to specifically shed light on how good quality sleep can greatly improve the overwhelming stress levels.

How many readers today can confidently say they have started their day waking up from a blissful 7-8 hour sleep? Very few I must assume. Sleep difficulties and more severe cases of sleep disorders are becoming more common. A good night’s sleep may diminish due to already present stress, uncomfortable sleeping environments, night sweats, respiratory issues, and much more! Never underestimate a good night’s rest as it can do wonders in reducing the amount of stress you feel on a day to day basis.

How exactly does a lack of good sleep contribute to stress you ask? These two are very closely connected in terms of your motivation, mood, memory, and judgment. Stayed up late last night to cram for an important exam? Yes, that was a bad idea as you might have realized later. Poor sleep is known to negatively affect your overall performance. It can be noticed when you’re trying to use your photographic memory to remember a certain paragraph for that exam, or simply puts you in an upsetting mood which moreover leads to stress and probably poor decision-making as well. Speaking statistically, again, individuals with continuous poor sleep records increase the risk of developing anxiety or depression later in life. Furthermore, approximately 21 percent of adults have further reported to feel more stressed when they do not get enough sleep.

So, how can we ensure we are getting those high-quality hours of extra sleep at night? We’ve got a game changer to show you! Don’t underestimate the ability of something as simple as the surface you sleep on to get yourself a blissful sleep each night to reduce your high-stress levels. Your mattress can be intelligently designed to get you that deep sleep you crave. The WHISPER mattress, for example, is one of a kind!

Ever been deprived of proper sleep due to immense back pain? WHISPER provides the ability to adjust your comfort to fix the pain. A soft side and a firm side, medically tested to ease backaches and ensure proper spine alignment for a more blissful night. For the light sleepers, be assured you won’t wake up in the middle of the night due to your partner being restless as the Quantum Foam used to produce the mattress, decreases motion transfer and is highly responsive to stop any bodily cramps by improving blood circulation during the course of your sleep to wake up refreshed and feeling less stressed.

It doesn’t stop there! Hot sweats and flashes are surprisingly common in the population which can cause a bothersome sleeping experience. This is easily overcome with WHISPER’s open cell adaptive foam which makes the mattress breathable and well ventilated, increasing heat dissipation and allowing you to stay cool. Whisper’s thermo-regulating fabric helps you beat night sweats by eliminating all chances of your mattress getting too warm.

You just can’t go wrong with WHISPER when it comes to putting a foot on the right path to a more relaxed lifestyle. More deep sleep, which reduces stress levels and increases your energy for the day’s adventures.

Looking for other ways to improve the quality of your sleep?

1. Try turning off all electronics in your room!

Turn off your devices to stop EMF (electromagnetic) waves from interfering with your brain waves as you try to sleep peacefully. WHISPER actually has a great feature known as the Silver Shield to create a barrier between you and all the harmful waves emitted.

2. Exercise!

This cannot be stressed enough. It is proven that exercise does not only produce happy hormones in the body but can help lift your mood and release stress which in turn contribute to a blissful sleep during the night.

3. Stop eating!

Cut back on all the tasty foods you guiltily munch on before bed! Rest your body with eating smaller portions and less carbs to give a break to your digestive system to further calm and ease your body. Also, beware of sipping on an alcoholic drink two hours or so before bed as a nice glass of wine does not always necessarily give you a good night’s rest.

4. Make your room comfy

Perfect your room environment by setting a comforting temperature, relaxing ambiance and eliminate noise for a cloud nine sleeping experience.

Don’t Sweat the Small Stuff

As we already know by now, sometimes no matter how much we try, it is not always possible to get ourselves to indulge in 8-hours of proper sleep. We might not be used to it as our body is already programmed to survive on 5 hours or it might simply be due to not having enough time in the day because of the hectic and jam-packed lives we lead. Nonetheless, there are always other things you can try out which are more personal to you.

Meditate!

I know, so cliché, but trust me it might as well be your heavenly fix! Take at least 15 minutes of your day and sit in a beautiful place to do some yoga or meditate to help empty your mind of all the negativity you have been feeding yourself throughout the day. Take a silent look around the beautiful world we live in and the beautiful world you can create it to be! Think happy thoughts, the power of positivity is no joke!

Speak to someone.

Whether a friend, sister, brother, mother, colleague, etc. Sometimes if you just verbally vent out all that has been on the top of your worry list, it will help you more than you ever imagined. You might as well realize your problems aren’t really the biggest out there, or even better, you might find out that you were never alone in whatever you might be going through.

Hug it out!

Hugs, kisses and all other physical acts increase oxytocin levels in our body which is a hormone that reduces blood pressure and in turn helps reduce stress and anxiety levels. Who knew?

The next time you find yourself panicking and under immense stress, give the points listed a try and be sure not to forget to click below to view the WHISPER mattress.

Back pain is extremely common and can be caused by many simple everyday activities like trying to reach or lift a heavy object, twisting, sudden movements, sitting at a computer in the same position for hours, or sleeping in a bad position. All of which can cause muscles or ligaments to stretch or develop microscopic tears.

Over time, poor posture or repetitive stress can also lead to muscle strain or other soft tissue problems. And while muscle strain sounds simple, in the lower back, the pain from a simple strain can be severe.

The good news is that preventing back pain isn’t all that difficult, often requiring just a few adjustments that will soon become second nature.
Here are 8 simple but effective ways to prevent back pain at home:

1. Exercise

One of the most important things you can do to prevent back pain is to get up and get moving.
Muscles are meant to move and strong core muscles are important to provide support for the lower back to avoid injury. And if you’re not in good shape, you’re more likely to hurt your back and feel pain when you do even simple movements, such as lifting a light object from the ground.

How does exercise help in preventing back pain?
Low-impact cardiovascular exercises, such as walking, running, riding a bike, increase blood flow to the spine. Increased blood flow supplies healing nutrients and hydration to the structures in your lower back.
Also, exercise helps you keep your weight down; being overweight, especially around your stomach, can put added strain on your back.

2. Get enough quality sleep

Pain is a leading cause of insomnia (difficulty with falling asleep/staying asleep).
Approximately two-thirds of people with chronic back pain suffer from some type of sleep disorder. Paradoxically, inadequate sleep can make your back pain worse.
This vicious cycle makes it ineffective to treat just the pain. So if you have a sleeping problem, you need to get the sleeping problems addressed too.

3. Choose the proper mattress for back pain

Choosing the right mattress is crucial for individuals with back pain issues. The right mattress for back pain can alleviate pressure and aches in the most sensitive areas, such as the neck, shoulders, hips and lumbar region of the lower back. The wrong mattress often exacerbates the issue and may cause pressure to develop in new areas of the back.
A comfortable mattress should reduce back pain by providing a sleeping surface that adapts to your body to help it maintain proper spinal alignment, regardless of your sleeping position.
So, what kind of mattress should you invest in to alleviate back pain?

Mattresses with highly adaptive foam adjust to your body in a way that differentiates it from other types of mattresses. Adaptive foams contour to your body when you lie down on them, cradling your pressure points and aligning your spine. Its elastic trait returns it to its original shape once the pressure is removed.
On this kind of comfortable mattress, this adaptiveness allows the foam to contour to your natural body shape, rather than forcing your body to adjust. The full body contouring also supports your lower back, allowing the muscles to fully relax and release tension.

Our WHISPER mattress uses a special quantum foam that relieves pressure points on your back, evenly distributing your weight and giving you a perfectly balanced sleep. That is amazing for your back.

4. Select the right pillow

The design of the pillow core is crucial for sleepers with back and neck pain. A proper pillow core that’s made with sensitive and responsive foam can relieve pressure in the neck, shoulders, lumbar region and other sensitive areas, providing proper spine alignment and retaining its shape over time. An incorrect pillow core design can make these issues much worse.
The Quantum adaptive foam relieves the pressure by adjusting to the different shapes of heads placed on it depending on what position you take up during the night. Allowing you to sleep more comfortably.

We also have a WHISPER pillow that supports your head and has an adjustable height. This makes sure your neck is relieved of all tension and has time to recover every night.

5. Correct your posture

People slouch over their computers and their telephones when they’re texting, and they don’t realize the damage they’re doing to their backs and the pain they could be causing.
Poor posture places pressure on your back and can cause degenerated discs to become more painful. Support the natural curve in your lower spine by using an ergonomic chair and set a timer on your phone to remind yourself to check your posture as you work throughout the day.

Make sure to get up and walk around at least once an hour if you sit most of the day.

If you practice good posture, you’ll maintain the natural curves of your back and help keep it strong.

6. Eat right

If you maintain good eating habits, you will not only maintain a healthy weight, but you will avoid unnecessary stress on your body. A steady diet of excessively spicy or fast food can strain your nervous system, which is going to create back problems.

On the other hand, a healthy diet of fresh fruits and vegetables, lean meats, dairy products, lots of water, and minimized alcohol use, will keep your digestive system on track.
If your intestines are working and functioning properly, they will maintain your spine because your inside and your outside relate to one another. There are countless studies on patients who complained about lower back pain, while simultaneously having irritated bowels and a poor diet.

7. Quit smoking

It’s well known that smoking raises your risk for heart diseases and cancer. However, what most people don’t know is that smoking can also be a cause of persistent back pain.
Research also shows that smoking not only causes but it makes any existing back pain more severe. It’s not entirely clear on how smoking affects back health, but one possible theory is that it narrows blood vessels. And we know that narrowed blood vessels result in less oxygen and nutrients reaching the spine and, in turn, it becomes more susceptible to injury and makes it slower to heal.

8. Reduce your stress

You probably don’t realize how much stress can impact your back health. Stress causes you to tense your muscles, and constant tension of this kind can cause back pain. Any activity that helps you reduce stress will help prevent back pain. Stress reduction activities can include yoga, meditation, deep breathing, taking time to relax, increasing your social involvement and so much more.

Disclaimer

You can prevent back pain with these simple lifestyle changes. However, if you still experience severe and continuous back pain, don’t just ignore it. It could be a sign of a more serious condition. Talk to your doctor about your symptoms and what you should do to find and treat the cause.

Find out more about WHISPER and our 100 night risk free trial by clicking below!

Sleep is a necessity; it is as critical to life as breathing, and it affects every aspect of your life- from your productivity to your health and mood.

While most of us assume that sleep hours cut into our productive hours, we’re actually more productive when we get sufficient sleep!

So while it may seem counterintuitive, your productivity will increase when you sleep better, because you’ll have more energy and be able to think more clearly while working more efficiently.

This is why you need to get enough sleep. Here are just a few of the effects of sleep deprivation that can negatively impact your life.

1. Sleep loss deters brain function

Sleep is like fuel for your neurons- the less sleep you get, the slower your thinking and learning processes are going to work.
Firstly, lack of sleep affects your ability to retain information by attacking your attentiveness and alertness. A lack of REM sleep (deep sleep), won’t allow your brain to convert your short-term memory into long-term memory, making you less useful at work or in school.

2. Sleep deprivation can be harmful to the health of your skin

People who have a couple of bad nights of sleep in a row can experience sagging under their eyes or lack of luster in their skin. But if you’re consistently getting less than six hours of sleep a night, dark circles and sag in the overall skin of the face can become permanent.

This is because sleep is the prime time for the body to get to work on repairing damaged cells and renewing old ones.

If you don’t get enough sleep, this can’t happen as effectively, and those old and damaged skin cells will start taking their toll on your appearance.

While you’re losing sleep, you’re actually increasing your chances of gaining weight

When your body isn’t getting enough sleep, it resorts to finding other sources of energy, such as food.

And not only are you craving food, you’re craving food that is high in fat and sugar because your body knows that is what it needs to keep itself going.

1. It Weakens the Immune System

A less immediately obvious side effect of sleep deprivation is the fact that your body won’t be able to muster its normal defenses. The immune system produces various substances—like cytokines and antibodies—to help keep foreign presences like troubling bacteria or viruses away.

These substances need to be renewed like any other part of the body and their production also needs to increase when an invader is detected. Both of these functions are slowed in cases of sleep deprivation. A lack of quality sleep means that you will find yourself falling prey more often to colds and minor infections and that any existing illnesses will take longer to heal.

2. Causes mood swings

Mood swings are one of the most apparent effects of sleep deprivation: Irritability and a general feeling of just being not yourself are common complaints when overtired.

As it turns out, mood and sleep are very closely linked. The cause-and-effect relationship between the two goes both ways. While a lack of sleep results in changes in our mood, our mood likewise has an impact on our ability to get a good night’s rest. Thus we end up in a cycle of exhaustion and increasing negative mood.

How to deal with the effects of sleep deprivation

1. Adjust your lifestyle

Difficulty sleeping can often be traced back to an unhealthy lifestyle. Eating a well-balanced diet and getting enough exercise everyday are two of the best ways to avoid waking up at night.

While exercising during the day can help the body maintain natural biological rhythms and raise the quality of sleep, it should not be practiced less than 4 hours prior to sleep time. Restorative sleep is essential and daytime sleep for shift workers can also improve in quality with regular exercise.

2. Find the proper mattress

At Whisper, we’re not just in the business of selling mattresses and bedding accessories, we’re in the business of helping people live healthier and happier lives. If you’ve been looking to fix your sleep deprivation or just need a new mattress, we will make sure you choose the best mattress for a better sleep.

Foam mattresses are effective tools for helping you get to sleep faster and rest longer. They work by layering different types of foam to help you combat sleep deprivation and insomnia.

For example, people who experience insomnia from sleeping in rooms with high temperature and dry air can enjoy our open cell foam mattress to help reduce the heat trapped in the mattress.

This promotes air circulation and is heat wicking for a cooler sleep. These features can take care of some of the secondary factors that can contribute to sleep deprivation and insomnia. Remember that sleep health is so important to our general health and you’d be surprised how much each of these factors can affect your ability to get a good night’s sleep.

3. Avoid cell phones and electronic devices before you sleep

The biggest way we sabotage our chances of good sleep is with our mobile phone. We hurt our ability to sleep well by looking at our screens and leaving our phones charging on our bedside table. The combination of synthetic light before bed and notifications while we sleep stimulates our mind, preventing us from dropping into deep sleep cycles. One of the best ways to sleep more soundly is by staying off electronics before bed. Try switching from a screen to a book, board game, bath, relaxing meditation, or any way that relaxes you without being plugged in. And if you have to have your phone close to you while you sleep, our Whisper Mattress blocks all harmful electromagnetic waves, keeping you safe and sound asleep.

Let go of the urge to watch one more episode of that series you’ve been binge-watching for over a week and catch up on an hour or two of precious sleep!

It may come as a surprise to some, but a majority might have already had a good guess as to what this is truly about just from reading the title. If you are one of the many victims of today’s gastronomic phenomena (Lotus Cheesecakes, Double Patty Cheeseburgers, Dynamite Shrimp… need I say more?) and have been hit with the sad reality that it’s time to cut off some of that good stuff to lose some pounds, you might as well start by focusing on the quantity and quality of sleep you get. The correlation between weight and sleep has already been thoroughly explored by doctors and researchers worldwide. The relationship between the two is proven and strong.

Positive or Negative?

Poor sleep has been repeatedly linked to having a higher Body Mass Index (BMI,) as weight gain becomes more prominent with a lack of sleep, showing a negative relationship between the two variables. To go a bit deeper into the scientific reasoning behind it all, weight gain that occurs due to lack of proper sleep is mainly due to your metabolism; your resting metabolic rate (RMR) to be more precise. RMR is the number of calories which are burnt by the body when you are completely at rest. The more sleep deprived you are, the lower your RMR is. This, in turn, leads to the unwanted extra pounds you only realize you’ve gained when trying out a new pair of jeans at the mall.

There is other scientific and non-scientific reasoning behind weight gain from inadequate sleep on top of a slowing metabolism which can further add on to the issue of increased weight.
Another one, in particular, would be an increase in appetite due to improper sleep. Hormones which send hunger signals to the brain are more present in a stomach with inadequate sleep which increases your appetite and causes you to overeat. As we also know, lack of sleep has a great effect on cognitive and control abilities that can affect our productivity in our day to day activities. With the decrease in decision-making abilities and less self-control, you are more likely to give in to a heavenly fast food meal with large fries rather than opting for something more guilt-free. The fewer hours of sleep you get during your day, the more hours you have available to munch on some late-night snacks or eat an extra pack of crisps (makes sense, right?). For the gym-goers, be wary when pulling an all-nighter to wrap up an essay you have due or to stay out partying all night. Lack of peaceful sleep can cause muscle loss, lower your drive to exercise, and even affect the intensity and quality of your workouts. Shutting your eyes more is proven to actually improve performance.

So how do we ditch the flab and get summer abs?

Well, in this case, the answer is very obvious: get more deep sleep! However, nowadays with all our hectic daily schedules, we know that it is way easier said than actually done. To catch up on an hour or two of sleep each night, which will do wonders to your body, there are some surprisingly simple ways to improve the amount and quality of your sleep. Here are some ways which you may not have tried before, all with a guarantee from our staff!

1. Get moving!

To get fit you need to get moving (duh!) but, this is not another paragraph stating the obvious fact that to shed those pounds you need to get off the couch. Instead, it looks at exercise in a different way. When you exercise, your body’s energy is being depleted heavily and that is what gives you a feeling of exhaustion. Exercise is deemed to help improve your sleep if you suffer from restless nights by reducing stress levels and excreting happy hormones into the body such as Endorphins, Dopamine, and Serotonin which overall improve your mood and quality of sleep. When using up a massive amount of energy during the day due to exercise, your body will crave sleep more to refuel. This creates a positive feedback loop where better exercise leads to better sleep and better sleep leads to better exercise, hitting your extra pounds twice for double the weight loss. The next time you feel restless and can’t close your eyes, consider going for a jog around the block!

2. Watch what you munch and sip on!

Not only does lack of sleep contribute to weight gain, but what and how much you eat right before bed may be another factor influencing your weight. Don’t overdo your dinners with a high-fat meal. Instead, opt for a low carb dinner. The more you overeat the more your stomach has to digest which won’t allow you to get a peaceful night’s sleep. When it comes to your choice of drink, avoid caffeine after 1 pm and try to resist that alcoholic drink you have every evening as it might disrupt sleep patterns and may also increase chances of snoring.

3. Optimize your sleep environment.

Did you ever imagine a mattress that keeps you fit? Yes, it’s very much possible! Improving the surface you sleep on ultimately improves your sleep and your chances of staying fit. It’s those simple fixes that may not seem like a massive change, but they result in so much. Regular mattresses you find in your local department store are economically priced, but the price you pay in terms of loss of precious deep sleep costs more. If you are a person who loses sleep due to night sweats, uncomfortable sleeping positions or back pains, you might want to look at an upgrade for a peaceful night’s sleep.
The WHISPER mattress, for example, is a great pick. With its open cell adaptive foam, which makes the mattress well ventilated enough to stop your bothersome night sweats from stealing your precious time sleeping, making it the ideal mattress. In addition, its thermoregulating fabric further allows you to stay cool at night by driving away any excess heat to stop the mattress from getting too hot.
When it comes to having a good and comfy night’s sleep, the WHISPER mattress DNA cores were specifically designed to ensure maximum comfort to support your spine alignment and to allow you to wake up with less pains and aches from your blissful sleep. Not to forget, the Quantum Foam the mattress is made out of, inhibits motion transfer just in case your partner is a fidgety one.
So, in a way you can see just how important it is in choosing the correct mattress in order to preserve your precious sleep and lead a healthy lifestyle in return. It starts off with something as simple as the surface you sleep on!

4. Ditch all electronics!

You know that blue light that comes out of every electronic device you have in your room? Switch them off completely! Research has shown that these blue lights actually fool the brain into staying awake. With that being said, all these electronic devices also emit electromagnetic waves (EMF) that interfere with your brain waves to inhibit sleep.
Another solution… just get a WHISPER mattress, which has a special technology known as the Silver Shield which blocks all electromagnetic waves (EMF). The Silver Shield acts like an invisible bubble around your bed to prevent any EMF waves from entering your bed and interfering with your brain. This ensure you get your much-needed restful deep sleep while giving you the energy you need to keep up your fitness level!

5. Consistency!

To further enhance your sleep and sleep patterns, maintain a consistent sleep schedule. It might be tough at first but try to get up and go to bed at roughly the same time each day. This will help set your body clock which makes it easier for the sleep hormones to be produced at the right times. Keep your room dark, quiet and cool to help you relax and prepare for a blissful sleep.

The idea is to improve your quality and quantity of sleep in order to prevent your body’s metabolism from being hindered. There are so many other ways in which you can try to promote sleep, and some might work better than others for you and your lifestyle. However, give the above points a try to improve your sleep and to stay fit to get those summer abs in no time!