Sleep well... dream big !

- Brad Grose
President

Health Information

Sleep positions and different sleep styles:

Does how you sleep make a difference?  Sure it does!
Check out this quick reference guide to find out who you SLEEP may be effecting you.
 

On Your Side This position is recommended for people who snore because it allows for easy breathing. The Chinese believe that sleeping on your right side, with the left arm resting on your thigh, is the best position for your circulation.

On Your Stomach Sleeping on your stomach can be hard on your back. If you're a devoted stomach sleeper who wakes up with back stiffness, try a different position.

Stretched Out Give yourself plenty of room to move. Moving your limbs and rolling from side to side keeps your joints from getting stiff.

In a Ball If you curl up too tightly to keep warm, your back may ache in the morning. Simply add another blanket, a heated mattress pad or wear warmer pajamas.

On Your Back This position is thought to be best for the complexion because you're face isn't crumpled against the pillow surface. A pillow tucked under your knees makes this position more comfortable for the back.

Sweet Dreams...
                 or how to achieve the most restful nights sleep:

Keep regular hours. Keep your biological clock in sync. Go to bed at the same time each night and wake up at the same time each morning — even on weekends.

Develop a sleep ritual. Do the same things each night just before bed to cue your body to settle down for the night. Try to go to bed at the same time each night.  This will get your body into a more comfortable routine.

Sleep on a comfortable, supportive mattress and foundation. It’s difficult to get deep, restful sleep on a sleep set that’s too small, too soft, too hard or too old. Since you will spend 1/3 of your life in your bed, a quality innerspring mattress and foundation is one of the most cost-effective purchases you can make. Studies have shown that an innerspring mattress and foundation create the least tension, strain and muscle fatigue on the lower back, therefore giving you a better night's sleep and allowing you to wake up refreshed and feeling great. Consult with your Mattress Miracle representative for the bedding set that meets your individual needs.

Exercise regularly. Regular exercise can help to relieve the day’s tension — but not too close to bedtime or you may have a hard time falling asleep. 


Cut down on stimulants. Don’t consume stimulants in the evening - it interferes with falling asleep and prevents deep sleep. Caffeine is a known stimulant and the last thing you want in your system when you're trying to sleep. It can be found in coffee, teas, sodas, chocolate and certain medications, including nasal sprays. Be aware of your caffeine intake and limit it to the early hours if you must have it at all. Late-night trips to the coffeehouse may be fun, but they'll wreak havoc on your ability to sleep. Try decaf! 


Don’t smoke. Smokers take longer to fall asleep, awaken more often and experience disrupted, fragmented sleep. 


Drink only in moderation. Don’t drink alcohol shortly before bedtime. It interrupts and fragments sleep.


Unwind early in the evening. Try to deal with worries and distractions several hours before going to bed. Create a bedtime routine that makes you comfortable. If you're concerned about your big day tomorrow, keep a pad and pencil by your bed and make yourself a to-do list. This will put your mind at ease and allow you to sleep better. Try a warm bath or calm music. If you're lucky, get a massage from a friend! 


Create a restful sleep environment. Sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation. Quiet or quiet sounds are essential for quality sleep. Fall asleep to music only if it is non-distracting and uninterrupted by radio announcers who can scare you out of an otherwise restful sleep! Try sleeping with a fan, humidifier or air conditioner on. The low humming sound can be quite soothing. Heavy drapes can stifle outside noise, and the telephone ringer can always be turned off! Have your room dark. Your body is accustomed to sleeping in the dark, so even if you work the night shift and sleep during the day, trick your body into thinking it's nighttime by making the room dark.


Sleep Position. Try and avoid sleeping on your stomach, as that position forces your back's natural "S" curve into an unnatural arch. If you sleep on your back, a pillow under the knees will help maintain your proper spinal curve. The most natural position is the one you learned before you were born, the fetal (side) position. Snoring can often be reduced by using additional pillows to raise your head and shoulders. Also, try sleeping on your side rather than your back, as people tend to snore more on their back. For more on this check out our Position Guide.


Make sleep a priority. Eliminate violent or emotionally stimulating shows late in the evening. If you really want to watch them, tape them and watch them the next morning as you prepare for your day. Say "yes" to sleep even when you’re tempted to stay up late. You’ll thank yourself in the morning. 

The following information is adapted from The Better Sleep Guide, a free brochure from by the Better Sleep Council's "Consumer Information Series."

Create A Restful Sleep Environment:

Good sleep habits and a restful sleep environment play an important role in how well you sleep. Is your bedroom a good place to sleep? Noise, light, an uncomfortable or worn-out mattress and foundation or a room that’s too warm or too cold can set you up for poor sleep.

The four factors of the sleep environment:

• Mattress and Foundation. Be sure your mattress and foundation meet your needs for ideal support, comfort and space.
• Light. Light is one of our body’s most powerful time cues and can stimulate the brain into wakefulness long before the alarm goes off. A dark room is the most conducive for sleep, day or night.
• Noise. Sudden, loud noises from inside or outside the home can disrupt sleep. Steady, low sounds (whir of a fan or air conditioner) help block out other noises.
• Temperature. The ideal bedroom temperature is 60 to 65 degrees Fahrenheit or 16 to 18 degrees Celsius. A room that’s too hot or too cold can disturb your sleep.