How Sleep Benefits Your Body In Surprising Ways

sleep benefits

Sleep benefits your body in more ways than you might think

A good night’s sleep does more than just have you waking up feeling rested and ready to start the day. It may come as a surprise, but sleep offers many benefits that seemingly have nothing to do with energy levels. Here are some of the more interesting and surprising ways sleep benefits your body.

Sleep benefits your memory

Let’s start with one of the most important parts of your body: your brain. The proper amount of sleep does wonders for your brain function. Sleep can help you process new information.

When you’re asleep, your brain consolidates information you just learned into memories and stores them away. If you’re trying to learn something new, whether its physical or mental, practice or study it then get some sleep. When you wake up, you should have a better grasp on it.

Sleep helps with inflammation

Research has shown that poor sleep can contribute to inflammation in your body. Problems with Inflammation are linked to heart disease, stroke, diabetes and arthritis. Not only will too little sleep trigger inflammation, but too much sleep can have the same effect. Aim for 7-9 hours a night to avoid low-grade, systemic inflammation.

Sleep can help you live longer

With sleep so closely related to your health, it makes sense sleep can play a role in your life longevity. Getting less than seven hours of sleep on a regular basis can negatively affect cardiovascular, endocrine, immune and nervous systems. Furthermore, sleep deprivation can lead to obesity, diabetes, heart disease, stroke and higher risk of developing certain types of cancer. One study compared people getting five hours or less of sleep to those getting seven hours over the weekend. The study found that getting an average of five hours or less increased odds of death by 52%.

Sleep can enhance your athletic performance

There’s a bidirectional relationship between sleep and athletic performance. Different studies for various sports have all pointed to the fact that sleep can help athletic performance. One Stanford study showed that men’s basketball players who extended their sleep to 10 hours ran faster and shot better. Another study with swimmers showed they had a quicker reaction time off the diving block, when they got more sleep. A separate study showed tennis players had more accurate serves when they increased their sleep by nine hours a week. Furthermore, lack of sleep can lead to quicker exhaustion, slower decision making and higher risk for injury.

Sleep can help control your weight

A 2019 study showed that four nights of poor sleep can actually make you gain weight. This study revealed that sleeping poorly changes the way your body stores fat, while increasing your risk for obesity. There is also research that suggests lack of sleep can lead to increased appetite and diminished feeling of fullness. Furthermore, other studies have concluded that sleep deprivation affects food preferences. People who are sleep deprived tend to prefer foods high in calories and carbs. In addition, getting less sleep can disrupt your metabolism, further causing you to gain weight.

Sleep benefits your creative juices

A full night’s rest is known to boost creativity levels as it fosters improved connections in the brain. This allows you to make deeper connections to improve critical thinking while awake. Research has shown that the emotional components of memory may strengthen while we’re asleep, helping spur the creative process. Furthermore, the vivid dreams we experience during REM sleep can spark our creativity. So if you find yourself stuck on a creative project, sleep on it and see what happens the next day. Chances are you’ll find the creative solution to your issue.

Sleep cleanses “trash” out of our brains

A recent study revealed that a certain fluid in our brain and spinal cord helps wash trash from our brain. Cerebrospinal fluid washes in and out, like waves, to help our brain get rid of accumulated metabolic waste. The waste includes potentially toxic proteins that can hinder the flow of information between neurons. Furthermore, another study found that specialized immune cells are more active during sleep, performing maintenance work in our brain.

Napping can make you smarter

Turns out taking a snooze during the day also has its benefits. One study compared people who didn’t nap or only took short naps to those who nap at least an hour. The study found the former had mental decreases 4 to 6 times greater than the latter. Napping can also lower your stress and improve your mood.

Improving Your Self Care. Taking care of you.

improving your self care

Let’s face it, we often neglect ourselves in order to take care of everyone and everything else. But if this pandemic has taught us anything, it’s that we need to take better care of our health and wellness. Here are some tips for improving your self care.

16 Tips For Improving Self Care

Drink more water

Drinking water has so many benefits. From helping you lose weight, to providing more energy, to pain relief ­– water is big help in improving self care. While drinking eight cups a day has been the longstanding rule, it tends to be more individualized than that. The amount of water you should drink depends on age, activity levels, the climate you’re in, health, and more. You’re probably drinking enough if you don’t usually feel thirsty and your urine is light yellow or colorless.

Aim for 7-8 hours of sleep a night

It’s no secret that the majority of people get way less sleep than they should. With everything that you have on your plate, it can be hard to prioritize sleep. But getting enough sleep is really important! Experts recommend around 7-9 hours each day for adults. Sleep deprivation can lead to health issues like psychological problems, heart disease, obesity, weight gain, diabetes, and high blood pressure.

Meditate every day to improve your self care

Meditation has been shown to have so many positive effects on the body and mind. Benefits include reducing blood pressure, lowering anxiety, as well as improving your focus, memory and attention. Even if you just spend five minutes meditating, you’ll still be able to enjoy the benefits and improve your self care.

Schedule regular self care

If you struggle with finding time to squeeze in your self care, put it in your calendar. Make it a priority by finding the time in your busy schedule. Set a reminder in your phone to tackle at least one thing off your self-care list. Being proactive with you schedule can help force you to make it a priority, until it becomes routine.

Take time off from social media

While social media does have its benefits, spending too much time on it has been linked to stress, anxiety and depression. Give yourself an hour off a day, or even consider a regular tech-free Sunday. Even if you need to social media for work, find time to step away and clear your mind.

Look at your triggers and signs of stress

It’s no secret that stress is a killer. High stress levels have been associated with tension headaches, heart disease, high blood sugar levels, and other health issues. Take a look at what triggers your stress and the effects that it has on your body. This can help you find ways to release that stress and minimize the harm it can cause.

Improve your self care by cutting out toxic people

Everyone has at least one of those people in their life. You know the one: they make snide comments, are unsupportive, or just make you feel bad about yourself. It’s time to cut them out! Don’t waste your time with people you don’t like or who don’t make you feel good about yourself or your potential. Imagine how great it will feel to not have to deal with that toxicity anymore!

See the doctor about improving your self care

If it’s been a while since you’ve seen your doctor, now is the time! Schedule a check-up or physical exam with your primary care doctor and catch up with your recommended preventive care screenings. It’s perfectly normal to feel a little nervous, especially if it’s been a while. Even if you’re young and healthy, it’s important to see your doctor regularly to find health problems early. As a result, you’ll be able to treat them before they become serious.

Look at sleep hygiene

In addition to getting more sleep, it’s important to work on getting better quality sleep. Improving your sleep hygiene can help you get more productive and restful sleep. Try limiting caffeine and alcohol before bedtime, keeping your bedroom cool and dark, and establishing a relaxing bedtime routine.

Improving your self care with yoga

Yoga isn’t just a trendy exercise class for housewives or millennials. It’s an ancient practice with many health benefits, like reducing stress, increasing flexibility, building muscle strength, and increasing blood flow. If you’re nervous about trying an in-person class, try a video online to get started!

Take a nap

Taking the occasional 30-minute power nap can help give you more energy to get through the rest of your day. Just be mindful of napping too long as it could prevent you from getting good quality sleep during the night.

Practice gratitude

Building a gratitude practice can have profound effects on your mood and attitude. Take a few minutes each day to think about what you are thankful for. Furthermore, think about what positive things have happened that day. As a result, both your physical and psychological health can improve. It can also help to improve your sleep and build mental strength and resilience.

Let go of the diet

Many people look for the next diet fad to help them lose weight. As a result, most don’t sustain the weight loss or see results at all. Instead, focus on eating more fruits and vegetables, whole grains and lean proteins Try and cut back on the amount of sugar and processed foods that you eat. Look for healthy lifestyle habits you can build long-term, instead of what’s trendy at the time.

Spend more time outdoors

It’s easy to get sucked in to being indoors all day. Between work, commuting, family obligations and responsibilities at home, you might forget to get outside sometimes! But being outside has a number of healthy benefits. This includes increased Vitamin D levels, better focus and concentration, reduced anxiety and improved mood. Try to take a walk outdoors every day. Opt for the famers market instead of the grocery store. If you live in Southern California, take advantage of the beautiful weather we have seemingly year round.

Practice a screen free bedtime

Do you get in bed, scroll through your social media and email, and then plug it in next to your bed? Sound familiar? Research has shown that using a device right before bed can have a negative effect on your sleep quantity and quality. Try avoiding your phone for at least 30 minutes before bed and plug it into an outlet in a different room. Having a screen free bedtime is just another way to keep improving your self care.

Invest in your sleep sanctuary

Like we already discussed, getting quality sleep is important for your health and self care. However, if your bedroom isn’t properly set up, you may not be getting the sleep you need. Make sure to replace your mattress every eight years. Furthermore, make sure your mattress is the appropriate one for your sleeping position. You’ll also want to keep your mattress clean and free of dust mites and bed bugs. Even if you’re currently not in the market for a mattress, you should call or visit your local Sit ‘n Sleep. Our Sleep Consultants can help make sure your bed is set up correctly with the right mattress. This way, you’ll have a better understanding of what you need to get the best sleep possible.

Most Interesting Facts About Beds: Our Top List

most interesting facts about beds

From mind-blowing to head-scratching, check out our top 8 most interesting facts about beds.

The most interesting facts about beds that will surprise you. Beds have come a long way since humans first started using them to (attempt to) get a good night’s rest. Beds have been reinvented time and again with different mattresses, materials and technology. You might think you know your bed, after all, you spend a third of your life on it. Here’s our top eight most interesting facts about beds.

The Top 8 Most Interesting Facts About Beds

Interesting Fact #1: King Tut was buried on a gold covered bed.

King Tutankhamun ruled Egypt from around 1334 to 1325 B.C. Though he was just a child when he took the throne, he seemed to have a thing for beds. When archaeologists excavated his tomb in 1922, they discovered a gold covered bed with an intact base of woven string. Experts believe this bed was specifically made for King Tut’s funeral. The Ancient Egyptians believed that the dead were simply sleeping and would awake ‘reborn’ in the afterlife. 

Interesting Fact #2: The Japanese don’t sleep on beds.

Most Japanese people sleep on the floor, instead of western-style beds. The Japanese have been doing this since the 10th century and it has become a proud part of their culture. They typically sleep on a tatami, a mat made of rice straw that feels like a thin yoga mat. Some houses have portable tatami mats that they fold away during the day. Others have tatami flooring permanently installed in their bedroom. Furthermore, older Japanese homes have their entire house made up of tatami floors. Many Japanese households will put a futon, known as a Japanese bedroll, over their tatami for added cushion.

Interesting Fact #3: NASA invented memory foam.

Back in the 1960’s, NASA was looking for a way to improve the probability of its passengers surviving a crash. So an aeronautical engineer named Charles Yost created an open-cell, polymeric “memory” foam material. This material was able to absorb unusually high energy while still staying soft and pliable. Furthermore, the foam had the ability to evenly distribute body weight and pressure, making it more comfortable for long flights. Memory foam in mattresses didn’t become widely available for beds until Tempur-Pedic came on the scene in the early 90’s.

Interesting Fact #4: It’s illegal to purchase a mattress on Sundays in Washington.

There’s interesting facts about beds, and there’s just plain weird. In Washington state, it is illegal to buy or sell mattresses on Sunday. It’s not quite clear what the origin of this law is but it doesn’t seem to be strictly enforced. Mattresses shouldn’t feel too bad, because it’s also illegal to buy meat on Sundays as well. Thankfully, you can come to Sit ‘n Sleep any day of the week to buy your mattress.

Interesting Fact #5: TV programs wouldn’t show couples in the same bed in the 1960’s.

Television sure has come a long way since the days of Lucy and Ricky. In the 1960’s, TV didn’t show married couples in the same bed. For a long time, shows like I Love Lucy and The Dick Van Dyke Show showcased twin beds separated. This was because a set of rules known as the Hays Code. heavily censored the TV and film industry. The Brady Brunch eventually made sleeping in the same bed popular in 1969.

Interesting Fact #6: Pillows weren’t always soft.

Pillows originated in 7,000 BC in Mesopotamia, modern day Iraq. But these weren’t the fluffy pillows filled with feathers. The original pillows were hard and carved from stone. It may not sound fancy, but at the the time the number of pillows you had symbolized your wealth and importance. We don’t have any carved from stone, but we do have plenty of pillows to choose from that are firm, plush, and everything in between.

Interesting Fact #7: A typical mattress can have up to 10 million dust mites.

Dust mites are microscopic little bugs that feed on dead skin cells. Because of this, they love to live on mattresses, where we shed about 1/5 ounce of dead skin each week. A typical mattress can have anywhere between 100,000 to 10 million dust mites inside. Pretty gross. This is part of the reason it’s important to switch out your mattress every eight years. It’s also why you should invest in a mattress protector, to help keep your mattress clean on prolong the life of it.

Interesting Fact #8: The earliest human beds were found in South Africa.

A team of archaeologists claimed to have found the earliest known “mattresses” in South Africa, dated about 77,000 years ago. The team discovered one-centimeter thick swaths of plant remains, including stems and leaves. Most of them covered at least 32 square feet. Even more interesting, the mattresses contained leaves from the Cape laurel plant. These plants contain several chemical compounds that can kill insects. It’s possible that early humans protected themselves against mosquitoes carrying malaria with this plant.

How Exercising Improves Sleep

How Exercising Improves Sleep

Exercising improves sleep in a few different ways. Learn how you can make the most of your time training.

There’s a bidirectional relationship between exercise and sleep. While many athletes focus on the benefits sleep provides for their performance, there are implications that exercising improves sleep.

The Stages Of Sleep

Before we dive deeper into the correlation between sleep and exercise, let’s first explore how sleep actually works. There are two different kinds of sleep: rapid eye movement (REM) and non-rapid eye movement (NREM). While REM sleep consists of just one stage, there are actually three different stages of NREM sleep.

Each stage is determined based on your brain activity during sleep. As you sleep through the night, you cycle through both REM and NREM sleep several times.

Stage 1

This is the stage in your NREM where you start dozing off. This stage usually lasts about five minutes, and consists of light sleep and slow breathing as your muscles start to relax. It’s easy to wake someone up out of Stage 1, but if they’re left alone they can move pretty quickly into Stage 2.

Stage 2

During this stage of NREM sleep, you start to enter a more subdued state. Your heartbeat and breathing slow even more, and your muscles relax further. In addition, your body temperature drops and eye movements stop. Stage 2 typically lasts between 10 – 25 minutes during the first sleep cycle. You spend about half your sleep time in Stage 2.

Stage 3

This stage of NREM sleep gives you the slow-wave, deep sleep you need to feel refreshed in the morning. When you’re in deep sleep, your pituitary gland releases a growth hormone that promotes tissue growth and muscle repair. During the first half of the night, we spend most of our time in Stage 3, usually lasting about 20-40 minutes. As the night goes on, this stage gets shorter, and you start spending more time in REM sleep.

REM Sleep

The most commonly known stage of sleep, REM sleep occurs about 90 minutes after you fall asleep. Your REM stage of sleep is where your brain activity picks up, resembling levels of when you’re awake. REM sleep seems to be critical to your cognitive functions, like learning, memory and creativity. This stage is also where most of your dreams occur, though your body is temporarily paralyzed so you can’t act out those dreams.

How does exercise affects sleep?

Physical activity can improve your sleep quality and sleep duration. Exercising helps reduce the time it takes you to fall asleep, as well as reduces your time lying awake in bed. Furthermore, exercising increases the amount of slow-wave, deep sleep you get, giving your mind and body the chance to rejuvenate. In addition, exercise can help decrease daytime sleepiness and potentially reduce the need for sleep medications.

There are also more indirect ways exercise helps with your sleep. For starters, exercise is a great way to relieve stress. Studies have shown that stress and anxiety can lead to insomnia and other sleep problems. So simply working out to de-stress can also lead to better sleep. Additionally, exercising can help prevent excessive weight gain, making it less likely for you to suffer from sleep apnea.

Exercising improves sleep. Try these tips.

While working out leads to improved sleep, there are things you should keep in mind first.

When should you work out?

The timing of your workout is a hotly debated subject. Almost everyone agrees exercising improves sleep, but some disagree on the best time to work out. Some studies claim working out before bed can negatively impact sleep, while other studies argue the opposite. Generally, a good rule of thumb is to exercise at least one to two hours before bed. This will give your endorphin levels some time to subside and your brain time to wind down.

It’s also important to consider your body temperature. Exercising elevates your core body temp, which signals to your body that it’s time to be awake. The temperature will start to fall about 30 to 90 minutes after you’re done. This decline will help facilitate sleepiness.

With conflicting studies about the optimal time to exercise, it is ultimately up to you. If exercising in the morning helps you get great sleep at night, go for it. If you find that you sleep better after a nice evening workout, full speed ahead. The important thing is that you are working out in the first place and getting the exercise your body needs.

What kind of workouts are best?

Different workouts can serve different purposes. This may sound obvious from the physical standpoint, we’re referring more to the mental side of things. It might be helpful to consider what your mind and body need before choosing your day (or night’s) workout. Exercising improves sleep, but there are some exercises that may be better than others.

Yoga

Let’s start with the obvious one. Many people correlate yoga with relaxation and de-stress, and for good reason. Yoga has been shown to alleviate insomnia and improve sleep quality. If you’re looking for a specific yoga practice to help you get better sleep, try yoga nidra. Also known as yoga sleep, this meditative practice promotes deep rest and relaxation.

Strength Training

If hitting the weights is more your style, then keep at it. You can experiment with the intensity and duration of your nighttime workouts to see what brings better sleep. Strength training at night can help you burn off extra energy from the workday to bring on a relaxing night. One important note, try and stay away from supplements like pre-workout mix, especially for your nighttime lift sessions. They are loaded with caffeine and other ingredients, and can keep you awake no matter what time you ingest it.

Cardio Exercise

Whether you want to go for a run, swim or even a brisk walk, cardio exercise can help improve your sleep. Furthermore, cardio workouts with moderate intensity can lower the severity of sleep disorders like obstructive sleep apnea. Some studies even suggest that moderate-intensity aerobic activities are more beneficial to your sleep than vigorous-intensity exercise.

Exercising improves sleep and vice versa

When you take the proper steps to improve your sleep, you’ll be rewarded with improved performance. Various studies have shown a good night’s sleep can help athletes improve different aspects of their game. Better sleep can lead to longer endurance, faster speed, quicker reaction time, improved accuracy and less risk of injury. Be mindful with your training and you’ll be on your way to better sleep and better athletic performance.

Can’t Sleep With Your Partner? Try These Tips.

8 Ways To Sleep With Your Partner

8 ways to sleep with your partner and get a good night’s rest.

Trouble sleeping next to your partner? You’re not alone. About 26% of people say they get better sleep when they sleep alone, compared to sleeping with their partner. However, that doesn’t always have to be the case.

Sleeping with your partner has its benefits

While it’s tempting to give up and sleep alone, sleeping with your partner can be important to your relationship. For starters, cuddling can help you bond with your significant other and promote intimacy. According to one study, cuddling after sex leads to higher sexual satisfaction and higher relationship satisfaction. Furthermore, touch helps communicate feelings of love, gratitude, and sympathy between loved ones. As we make contact with another human, our levels of oxytocin rise. Oxytocin is the “love hormone” that can prompt empathy, trust, relaxation and reduced anxiety.

How to get harmonious sleep with your partner

Address snoring together

Let’s start with the (very loud) elephant in the room. Snoring can be the biggest sleep issue couples have to deal with. And while there may be only one partner to blame, it’s important to deal with the issue together. If you’re the snorer, get evaluated by a medical professional to see what the underlying cause is. If you’re the snorer’s partner, encourage them to get checked out and go with them on their visit. Your support might be just what they need to finally get help.

Get some earplugs when your sleep with your partner

Whether you’re dealing with your partner’s snoring or your neighbor’s unnecessarily loud TV, earplugs might help your issues. Light sleepers should especially consider getting earplugs to block the noises that easily wake them up.

Stagger your bedtimes

Be intentional about your individual sleep schedule. If your partner is the one who is keeping you up, try going to sleep earlier than them. Then have your partner come to bed when you’re in a deep sleep. This will hopefully prevent your significant other from keeping you awake.

Put on headphones when you sleep with your partner

Speaking of staggering bedtimes, if your partner is ready for bed but you want to stay up and watch TV, try putting on headphones. As a result, your partner can sleep soundly while you enjoy your favorite show. Now they even make headphones and earbuds specifically for bedtime.

End the blanket tug-o-war

Who says sharing is caring? Are you and your partner always fighting over the sheets? One easy solve is to just get two separate blankets. That way you’ll have your own blanket to stay warm and comfy. You can still share a couple of layers, just make sure you each have one designated blanket for yourself.

Find the right mattress

Mattresses with individually wrapped pocketed springs, like hybrid mattresses, are great for couples. Pocketed springs contour to your bodyweight independent of each other. Because they don’t completely affect their surrounding springs, you’ll be able to move around in bed without waking your partner. If you toss and turn at night, pocketed springs can help prevent your partner from waking up.

Look into an adjustable base

You and your significant other don’t need to compromise on your preferred sleeping positions. With an adjustable base, you can each choose the most comfortable position for your individual needs. You may need to get two twin bases and put them together, but the results could be worth it. Adjustable beds come with plenty of benefits. Furthermore, they can help with snoring which, in turn, can help with your relationship.

Get separate beds, if you must

Above all, the health of your relationship should be the priority. If you and your partner have tried everything and still can’t make it work, consider separate beds. A growing, though misleading, topic is the trend of sleep divorce. This is where a couple will sleep in separate beds, or even separate rooms, to get a good night’s sleep. But don’t let the name fool you, some say this can actually improve your relationship. After all, when you’re well-rested, you’re less irritable. As a result, you won’t be so hostile toward your partner. So while you should explore the ways to make sleeping together work, don’t be ashamed if you choose different beds. What’s important is that you and your significant other maintain a healthy and loving relationship.

Talk to a Sleep Consultant

If you’re looking to get better sleep with your partner, speak with our Sleep Consultants. We can help you find a solution that works for the both of you. Call or visit your local Sit ‘n Sleep today.

How To Get Your Kids To Sleep

How To Get Your Kids To Sleep

Get your kids to sleep and get more time to yourself with these 6 tips.

Children are one of the best gifts life can give you. But raising them isn’t without its challenges. Especially when it comes to bedtime. Almost every parent will tell you trying to get your kids to sleep can be, well, exhausting.

Why it’s important to get the kids to sleep

If children don’t get the appropriate amount of sleep, they may start to experience many different problems. Poor sleep can lead to behavioral issues with kids. They may also have trouble learning and paying attention in school. Lack of sleep can also play a role in childhood obesity.

Does your little one having trouble getting to sleep? You’re not alone. According to the American Academy of Pediatrics, 25% to 50% of preschoolers experience sleep related problems.

6 tips to help get your kids to sleep

Set a sleep schedule

It’s important to work with your kid to set a sleep schedule, personalized to them. Is your kid an early riser or a night owl? School-aged kids typically need 9-11 hours of sleep. Set a bedtime and wake time that makes the most sense for your child’s own needs. Try and keep bedtime and wake time the same, within an hour or so, for consistency. If you allow them to break from their schedule and get too much sleep, they may not feel tired by bedtime. You can tell they’re getting enough sleep when they fall asleep within 15 to 30 minutes of going to bed. Furthermore, waking up easily in the morning, and not nodding off during the day are good signs as well.

Develop a routine

Kids thrive on routines. One study showed that bedtime routines helped significantly reduce problematic sleep behaviors for infants and toddlers. Create a routine that is comforting and relaxing so your kid becomes sleepy at the start of it. After dinner, try a routine that includes some gentle playtime, bath, brushing teeth, a bedtime story then bed. Try and keep the routine short and be firm about ending it when it’s time to sleep. Lastly, kids will always try and prolong their bedtime. A drink of water. One more book. Just five more minutes. When your kids turn on the cuteness, it may be tough to say no. But it’s important to stay firm and let them know once they’re in bed, they have to stay there.

Create the right environment

When you set up your kid’s room, keep in mind details that will help them sleep better. Get shades for their room to keep it dark. If your kid doesn’t love a pitch black room, invest in a small night light. Look into getting a comfortable mattress and soft sheets that will help your kid get better sleep. In addition, set their room’s temperature on the cool side to around 65-70 °F at night. Lastly, try and keep the noise level to a minimum when your kid is trying to go to bed.

Give them a comforting object

When your kids go to sleep it means that they’re separated from you. Parents may find this time relieving, but kids can grow anxious and scared being away from their parents. Even if you’re just in the other room. As a result, you may want to give them a comforting object like a teddy bear, doll or blanket. This will provide them with a sense of security and comfort that can be reassuring as they try and fall asleep.

Calm their fears

Monsters under the bed, boogeymen, ghosts — there’s a lot of scary stuff out there haunting kids’ imaginations. Rather than dismissing them as silly childhood fantasies, help alleviate their fears by addressing them with your kids. However, make sure you address these fears during the day, avoid having these conversations around bedtime. If a reassuring talk doesn’t help get your kid to sleep, get creative. Use a special toy to “guard the room” or even a spray bottle that will spray the monsters away.

Keep an eye out for troubling signs

There could possibly be other reasons your little one can’t get to sleep. If your kid has trouble falling asleep, snores, or breathes through their mouth, they could possibly have a sleep disorder. In addition, persistent nightmares, daytime behavioral problems, and being overtired may be worth looking into. Speak to your pediatrician about your child’s sleep habits. They might recommend a sleep consultant or offer other suggestions to help your kiddo get some zzz’s.

Help the whole family get to sleep

If your kid isn’t the only one having trouble getting to sleep, it might be time for a new mattress. Give us call or come visit one of our locations and speak to our Sleep Consultants. Together, we can help you and your family get the best sleep of your lives.

Sleeping with your dog? Read this first.

8 tips for sleeping with your dog

Sleeping with your dog has its benefits. Just make sure to follow these steps.

Snuggling with your pup is one of the best parts about owning a dog. It doesn’t just feel nice, it’s scientifically-proven to be good for you. Studies have shown that sleeping with your dog can create reduce depression, ease insomnia and improve your sleep quality.

But before you let your furry friend sleep on the bed, there are certain steps you should take. These eight tips can make sleeping with your dog safe and enjoyable for both of you.

8 tips for sleeping with your dog

Make sure they’re potty trained before sleeping with your dog

Young puppies may not have the bladder control to avoid wetting the bed. In addition, some breeds may be too small to get down from the bed on their own. As a result, your bedspread, sheets and mattress can be ruined if your dog has an accident. Even with housebroken pets, make sure they go potty at night before getting into your bed. This can help make sure your pup doesn’t wake you up in the middle of the night to go outside. Potty training your dog is one of the most important first steps to take with your pup.

Keep your pup clean

Bathe and groom your dog on a regular basis, especially if they spend a lot of time outdoors. If necessary, use veterinary-approved products to protect against fleas, ticks and other parasites. The cleaner your dog is, the cleaner your mattress might stay. This can help with certain allergies you may have. Not to mention, it’ll help make sure your dog doesn’t start stinking up your room.

Keep them above the covers

When you’re sleeping with your dog, make sure they don’t get under the covers. Your furry bundle of joy is full of love, but they may also be full of dirt and debris. Keeping them above the covers will help keep your sheets clean, giving you a healthier night’s sleep.

Invest in a mattress protector

If you are going to let your dog sleep with you, you should get a mattress protector. A mattress protector is fabric made out of specialized fibers and materials. It fits onto your mattress like a fitted sheet and can be removed to be washed in the washing machine. Mattress protectors provide a physical barrier that resists allergens, dust mites, moisture, mold and mildew.

Change your sheets regularly after sleeping with your dog

Another important step in keeping your bed clean while your dog sleeps with you is changing your sheets. Many experts recommend cleaning your sheets once a week. Check out the care instructions on the label, but you’ll probably want to wash your sheets on the hottest setting. Hotter water will help remove more bacteria and allergens.

Stay in command

To make sure your pet understands it is your bed, never let them jump up on the bed without being invited. Furthermore, experts suggest making the dog stay on the floor for 10 minutes before inviting them up onto the bed. Also, don’t let your dog eat in bed, as this sends the wrong message about what the bed is for. If your pet misbehaves of exhibits dominant behavior, send them off the bed to sleep somewhere else.

Let them know bedtime isn’t playtime

Sleeping with your dog means just that: sleeping. Make sure your pup knows that now is not the time to play. Don’t let your dog bring their toys onto the bed, especially squeaky ones. As a result, you’ll get a better night’s sleep to be able to play with them more during the day!

Be mindful of their growth

There’s nothing better than snuggling with your new puppy. However, it’s important to consider how big your little puppy will eventually get. This may play a role in helping you decide if you want to sleep with your dog on the bed. If your pup will grow up to be gigantic, they may take up too much of your bed.

Call or visit your local Sit ‘n Sleep

Your dog isn’t the only one who deserves a great night’s sleep. Speak to one our highly-trained Sleep consultants about what else you can do to improve your sleep quality. If your mattress is older than eight years old, it’s probably time to replace it. Give us a call, or visit one of our locations today and get the sleep you’ve been dreaming about.

Sleep Habits of Californians

sleep habits

Sit ‘n Sleep is committed to promoting the health, well-being and happiness of Californians by helping them improve the quality of their sleep. That’s why we wanted to look at their sleep habits. We conducted a survey of more than 500 California residents over 18 years old to learn more about their mattress buying habits and sleep preferences. Below is what we found out about Californians, their sleep habits, and how and where they shop for mattresses. Some of the answers were quite surprising.

What We Found Out About Sleep Habits

  • Most of those who took part in our sleep habit survey bought their first mattress when they were between the ages of 18 and 34
  • Almost half had never bought a mattress
  • On average, respondents had purchased 3.4 mattresses
  • Most kept their mattresses between five and ten years before replacing them
  • More than half would be uncomfortable paying more than $500 for a new mattress
  • Cost is the primary factor that kept those who were surveyed from buying a new mattress
  • Slightly less than half had purchased a mattress from a mattress-only retailer
  • Of those who buy their next mattress online, more than half would do so either because of lower prices or the convenience of online buying

Sleep Habits Survey Questions and Responses

Mattress Sleep Habits

Have you ever bought a mattress?

Only slightly more than half of the Californians who took part in the sleep habits survey (51.8%) indicated they had purchased one or more mattresses during their lifetime. 

What are the reasons why you’ve never purchased a mattress?

Here are the reasons given by the 48.2% of respondents who indicated they had never bought a mattress:

  • 25.9% Sleep on a hand-me-down mattress
  • 21.7% Assumed that mattresses were too expensive
  • 20.8% Never considered buying a mattress
  • 7.5%  Sleep on an air mattress
  • 5.5%  Sleep on a futon
  • 18.6% Indicated there were various other reasons

All of these justifications are understandable, but none of them are compelling reasons not to purchase a new mattress. Hand-me down mattresses, futons, and air mattresses are all fine for a few nights of sleep, but since they don’t offer an optimal sleep surface, they eventually lead to soreness, restless nights, and groggy days. For all those who have never considered buying a new mattress, it may be time to evaluate how well you’re really seeping. And for anyone who assumes it’s to expensive, rest assured that new mattresses come in a variety of price points. The nearly 50% of people getting by with something to sleep on owe it to themselves to try a new mattress at least once. The difference between a great sleep surface and what you have now might be greater than you expect. 

What was your age when you bought your first mattress?

Not surprisingly, the vast majority (71;4%) of those questioned were between 18 and 34 years of age, which is when young people traditionally leave home, set up new households and begin lives as adults. It was, however, surprising, to learn that 6.5% of the respondents to our survey purchased their first mattress before their 18th birthday. The remaining 22.2% were broken down as follows:

  • 11.1% were between the ages of 45 and 54
  • 7.3% were between 55 and 64 years of age
  • 3.8% were 65 or older

How many mattresses have you purchased during your life?

The average respondent had purchased  3.4 mattresses during their lifetime. 

How often do you replace your mattress?

Most respondents indicated they replaced their mattresses every five to ten years. Amazingly, over 40% of those who replied kept their mattresses ten years or longer. Of these, a whopping 10% had been sleeping on the same mattress for more than 20 years. Here’s the breakdown:

  • Less than every 5 years – 13.0%
  • Every 5 to 10 years – 43.1%
  • Every 11 to 15 years – 22.5%
  • More often than every 5 years – 13.0%
  • Every 16 to 20 years – 11.1%
  • 20 years or longer – 10.3%

According to Joe Shaw, manager of Sit ‘n Sleep’s City of Commerce mattress store and clearance center, “The life of a mattress can vary based on the habits of individual sleepers, but if your mattress is more than eight years old, it’s definitely time to have it replaced from standpoints of both health and comfort. We have Sleep Consultants on duty at each Sit ‘n Sleep location who are always available to help shoppers choose a mattress in the size, type and comfort level that’s best for their particular situation.”

Do you love the mattress you’re now sleeping on?

Despite more than 40% of respondents indicating they slept on the same mattress for more than ten years, it was surprising to learn that two-thirds (66.2%) of the people surveyed replied that they did in fact love their mattress. The remaining 33.8% indicated dissatisfaction with the mattress they now sleep on.

What type of mattress do you prefer?

The single largest category of respondents indicated they weren’t sure of the type of mattress they preferred. Here’s the breakdown of the responses in descending order:

  • 27.8% weren’t sure 
  • 21.7% preferred a firm mattress
  • 20.2% found soft mattresses to be the most comfortable
  • 16.4% liked a Tempur-Pedic mattress
  • 5.3% liked Sleep Number adjustable mattresses
  • 4.3% preferred the least expensive mattresses available, regardless of brand, type or comfort level
  • 3.4% responded with various other preferences

From comfort levels of ultra plush to extra firm and everything in between, you’ll find them all at your nearest Sit ‘n Sleep location in sizes from Twin to California King.

Spending Sleep Habits

How much would you be comfortable spending on a new mattress?

Over half of those we asked would be uncomfortable paying more than $500 for a new mattress. There were, however, a few respondents who would be willing to spend $4,500 or more to replace their old mattress. Here’s the complete breakdown:

  • Less than $500 – 51.0%
  • $500 to $1,499 – 32.4%
  • $1,500 to $2,499 – 6.7%
  • $2,500 to $3,499 – 2.8%
  • $3,500 to $4,499 – 1.0%
  • $4,500 or more – 6.1%

After seeing the results of the survey, Brad Jones, a Sit ‘n Sleep store manager had this to say: “Our huge selection of mattresses and everyday low prices means each one of our 38 Sit ‘n Sleep mattress superstores have a mattress to suit any body type and fit just about any budget, no matter how small”.

What is keeping you from buying a new mattress?

More than half (56.5%) of our survey respondents indicated price was the primary factor that kept them from replacing the mattress they were sleeping on. Another 15.6% put off buying a new mattress because it was inconvenient, while 27.9% had various other reasons for delaying their purchases. As Susan Keller, another Sit ‘n Sleep Southern California store manager pointed out “Mattress shopping at Sit ‘n Sleep either online or in one of our mattress superstores is fast, easy and affordable. No matter where in Southern California you live, there’s a Sit ‘n Sleep mattress store nearby that’s open seven days a week. We believe in great customer service, so trained and knowledgeable Sleep Consultants are always on duty to answer our customers’ questions and help them chose the mattress that’s right for their situation”.

What was the reason for purchasing your last mattress?

Not surprisingly, almost half (47.4%) of the total respondents said they bought a new mattress either to replace one that was old and worn or because they were sleeping on a mattress that was so uncomfortable they couldn’t get a good night’s rest. Here are all the reasons Californians gave for buying a new mattress:

  • Replacing a worn out mattress – 27.9%
  • Sleeping on a mattress that’s uncomfortable – 19.5%
  • Moving to a new location – 16.0%
  • Wanting to change to a larger or smaller size mattress – 12.6%
  • Moving away from home – 5.0%
  • Having outgrown the mattress – 3.1%
  • Other reasons – 5.7%

Shopping Sleep Habits

Have you ever bought a mattress from a mattress-only retailer? 

A slight majority (59.2%) of those asked indicated they had never purchased a mattress from a store that specialized in selling only mattresses and sleep-related products and accessories, such as a Sit ‘n Sleep mattress superstore. The other 40.8% had purchased at least one mattress from a mattress specialty store during their lifetime .

Hypothetically, why would you choose buying your next mattress online rather than from a brick and mortar mattress store?

More than one-third of the survey respondents said they would shop for a mattress online for convenience. Almost as many said mattress prices were low enough to prompt them to buy over the Internet (here’s where you can check you can check Sit ‘n Sleep’s online deals or everyday low prices). Here’s the breakdown among all respondents:

  • 36.8% would buy online for convenience
  • 34.2% would choose an online retailer because of price
  • 20.6% buy online because of the wide range of choices
  • 8.5% would buy a mattress online for other reasons

Where did you get your last mattress?

This is the breakdown of where the Californians who participated in our survey got the mattress that they now sleep on:

  • Mattress Specialty Store – 42.0%
  • Big Box Retailer (Costco, Walmart, Ikea, etc.) – 19.8%
  • Hand-Me-Down – 8.8%
  • Purchased Online – 7.6%
  • Received as a gift – 7.3%
  • Thrift Store – 2.7%
  • Other Sources – 11.8%

Improve Your Sleep Habits With Sit ‘n Sleep

Sit ‘n Sleep has been providing the public with sleep systems, bedding and accessories for more than 40 years. We continue to be dedicated to providing Southern Californians with quality products, affordable prices and outstanding customer service. What we learned from the survey will be used to provide our customers with an even greater selection of quality mattresses and sleep related products.

How To Become A Morning Person

Start the new year off earlier than usual by becoming a morning person.

Looking for an attainable new year’s resolution that will have a positive impact on your life? Try becoming a morning person. Not only are morning people reported to be happier, but they might even sleep better as well. So adjust your alarm clock, check out these steps, and reintroduce yourself to the morning sun.

Turn into a morning person with these simple steps.

Become a morning person by going to bed earlier.

This might seem obvious, but it’s an important first step in becoming a morning person. Start by gradually going to be earlier and earlier. Aim for 15-20 minutes earlier the first few days and then another 15-20 minutes the week after. Remember that most adults need about seven to nine hours of sleep a night, so plan accordingly.

Adjust your nightly routine to become a morning person.

As you start to go to bed earlier, it’s important to remember to adjust your nighttime routine alone with it. Start brushing your teeth, putting on your pajamas, and setting into bed earlier than usual. You should also start taking other steps to make sure you get to sleep easier. Put down your phone and pick up a book to read. Try and stay away from electronics an hour before you go to bed. The sooner you get to bed the quicker you’ll become a morning person.

Eat protein for breakfast.

Make room for a hearty breakfast, after all, it is the most important meal of the day. After sleeping at night, your metabolism and blood sugar are very low. The protein will help you refuel and get rid of your body’s sluggish feeling. Protein also boosts your alertness and gives you the focus and energy to take on your day.

Reward yourself.

Give yourself something to look forward to when you wake up. Make yourself a nice cup of coffee or a delicious breakfast (see above). You can also have a morning meditation or yoga session to start your day with more Zen. Maybe there is a game or puzzle you could work on when you get up. Whatever it may be, reward yourself when you wake up earlier. As a result, you’ll look forward to being a morning person.

Get some exercise.

Get your blood flowing and your adrenaline going with a great morning workout. Exercising in the morning will increase your alertness and your focus, while giving you mor energy overall. Furthermore, you’ll be in a better mood with all the endorphins released. Not to mention, you’ll improve your quality of sleep at night. It might be helpful to prepared your workout gear and your breakfast the night before. This will give you one less thing to worry about that morning. You may also want to find a morning workout buddy so you can help keep each other accountable.

Let there be light!

Expose yourself to bright light first thing in the morning when you wake up. This will help you feel more alert and will actually help you wake up earlier. Natural light is best, open up your blinds when you wake up and let the sun work its magic.

Stay away from naps.

Normally we recommend all things a cozy bed can offer, but if you want to become a morning person, avoid napping for at least for the first few days of adjusting your schedule. Waking up earlier than usual might be tough in the beginning and you’ll probably be pretty sleepy come afternoon. If you nap though, you’ll throw off your schedule and may not be tired when it’s time to go to bed.

Get a better mattress.

Now is the perfect time to become a morning person with Sit ‘n Sleep’s Year End Clearance Sale. You’ll be able to save over 50% on some of our best mattress brands, plus get an adjustable set starting at $499. Improve your sleep with a new mattress, so you can rest better and wake up earlier feeling refreshed and ready to start your day.

Become a morning person with the help of our Sleep Consultants.

Call and chat with one of our highly-trained sleep consultants today about improving your sleep. They can help you find the perfect mattress based on your unique body type. Here’s to quality zzz’s and early mornings in 2021!

Tossing and Turning? Here’s what you should do.

Stop tossing and turning with these helpful tips

It’s the middle of the night. Pitch black. Everyone is asleep. Everyone, except you. Lying awake, tossing and turning is an extremely frustrating experience. Especially, when you’re exhausted and just want to get some rest.

Fortunately, there are steps you can take to cut down the frequent tossing and turning for a better night’s sleep.

What’s causing your tossing and turning?

Before we dive into how to stop, let’s look at why you may be tossing and turning to begin with.

Tossing and turning because you’re anxious or stressed

Studies have shown that both anxiety and stress can have a negative impact on your sleep quality. An anxious and racing mind will have you feeling restless. A stressed mind can have you tense up. Not exactly the relaxed state you want to be in for a deep sleep.

Tossing and turning because you’re overstimulated

More and more reports are coming out about the problematic blue light emitted from our phones, TVs and other devices. This blue light can delay the melatonin in our body, the hormone that regulates our sleep. In addition, noise and bright lights can also keep you stimulated and awake.

Tossing and turning because of poor sleep behavior

Trying to go to sleep when you’re not tired can backfire. On the other hand, if you’re too tired, you’ll be surprised to learn it might be hard to fall asleep. Furthermore, if you take long naps during the day you might not be able to sleep at night.

How to stop tossing and turning

Here are some things you can do to help get a good night’s rest.

Invest in your comfort

Your mattress obviously plays a big role in your sleep quality. You want to make sure your mattress isn’t just comfortable, but compatible to your sleep position. Same thing goes for your pillow. If you keep waking up stiff and sore, your mattress might be the reason you’re not getting a good sleep.

Check the thermostat

In addition to a comfortable mattress, you want to make sure you have a comfortable room as well. Studies have shown that sleeping in a colder room can help you get a better sleep. Set your room’s temp to about 65 degrees and see if that help’s with the tossing and turning.

Get out of bed

This might seem counterintuitive, but if you’re tossing and turning in bed, get out. Trying to unsuccessfully force yourself to sleep could lead to negative associations with your bed. So go in a different room and do something calming like reading a book. When you’re truly sleepy, hop back in bed and see if that does the trick.

Work out earlier

Exercise can help relieve stress and eventually lower your body’s temperature. Both are important for helping you fall asleep. Just make sure to finish your workout at least four hours before bed. If you exercise close to bedtime, your body temp will be too high, making it harder to fall asleep.

Put your phone down

Try to stop using your phone, or any other electronic, for about an hour before you go to sleep. Instead, pick up book. Furthermore, your TV isn’t helping either. Consider putting your phone in another room to make sure you don’t instinctively grab it. This will let you disconnect (literally) and allow your mind to shut down for bedtime.

Practice relaxation

Certain relaxation techniques can help decrease the symptoms associated with stress and anxiety. Try deep breathing or meditation to calm your mind and body down and ease into a nice restful sleep. So take a deep breath and put your worries about tossing and turning behind you.

Stay healthy

Are you wheezing and sneezing in addition to tossing and turning? You might have dust mites or other allergens in your mattress. Our mattresses absorb all of the sweat, oils, and skin cells that come off our bodies every night. Many people don’t realize that if you’re being kept awake at night, it could easily be because of nighttime allergies. These allergens in your mattress make for a restless night of sneezing, coughing, itchy eyes, or a sore throat.

Look into getting a mattress and pillow protector for your bed. They provide an ultra-thin physical barrier that you can wash. Not only will a mattress protector help keep you healthier, but it’ll prolong the life of your mattress as well.

Speak to one of our Sleep Consultants

Our Sleep Consultants are specially trained to assist you with your sleep-related issues. They’ll be able to match you with the perfect mattress for your body type and sleep preference. If you’re wondering how to stop tossing and turning, visit Sit ‘n Sleep today.