Japan’s Kaizen techniques could help you sleep better

With all eyes on Japan for the Rugby World Cup, we were pleasantly surprised when we discovered Japan’s Kaizen techniques, which could help you sleep better.

Developing a habit of good sleep can really help you shift your life on a daily basis. It will allow you to be active even in the office while working, being energetic while supporting your favourite team in Rugby World Cup and if you are a player, being able to perform better and make your fans proud.

Sleep is essential to ensuring we remain active and productive throughout the day. Our body cannot function properly if it’s not given an adequate amount of it. All the organs of our body work all day long, don’t forget to give them the proper rest and the only way is to ensure to take your proper and quality hours of sleep.

We are fine with compromising on our sleep, in order to wind up the work. But we forget that we cannot work effectively if not having enough amount of energy. In all these circumstances, people suffer from multiple sleep issues like Insomnia or continuous headaches or unexplained moodiness.

If you are also suffering from any one of these, try out some of the following Kaizen (A Japanese word meaning “change”) techniques in order to improve the quality of your sleep:

  • Let’s start with the simplest form of Kaizen technique, known as Point Kaizen. It simply refers to immediate, unplanned and quick implementations. In order to improve your sleep, you can plan out certain quick tactics like decluttering your bed area in 5 minutes before sleeping, shutting out the lights, blocking out noise and a lot more.
  • Technique number two is System Kaizen. It refers to the accomplishment of tasks in a systematic manner. So, in order to ensure quality sleeping habits, make sure to keep an organised record of your sleeping hours on daily basis with the aim of improving them.
  • Line Kaizen techniques not only allow you the implementation of the specified task, but also on the downstream ones. In addition to decluttering your bed and keeping a sleep diary, try take a bath before going to bed. It will help you get better sleep and be more refreshed for the day ahead.
  • Plane Kaizen refers to the connection of several lines together in a stream. For better sleep, read a book for five minutes at least (in addition to the other items you have added to your list). It will not only give you a night of better sleep, but also the powers of knowledge, learning, exploring and enhancing your vocabulary.
  • Cube Kaizen refers to the connection of all processes together in order to come up with efficient results. Good sleep is not a one-time task, but a habit to be developed. So, make sure to be consistent and determined on your purpose. Set it as a goal. Also, it’s about sleep, so don’t forget to make sure that you get yourself the most comfortable and suitable sleeping area (Bed and Mattress).            

It might seem challenging to change your entire sleep routine all at once, but the Kaizen method encourages you to make small, incremental changes, one step at a time. Don’t aim for perfection, rather aim for small positive changes.

Does your sleep environment need the Kaizen method?

When it comes to your sleep environment, it’s important that you have a comfortable mattress. That’s the big change, right? But besides a new mattress, you could consider making smaller changes, such as investing in a new pillow. Your pillow plays an important role in ensuring a good night’s sleep and maintaining proper spine alignment. You could also improve your sleep environment by investing in new linen or curtains. Let Sealy be your starting point – check out the range of Sealy Sleep Accessories, which include a variety of pillows, linen and mattress protectors.

How to choose the best support mattress

We spend a considerable amount of our lives on our bed. Undoubtedly, mattresses are worth every Rand you spend on them. So, when you have to buy one, ensure you have your mind set on the long-term benefits it can offer you; both in terms of investment and your well-being. There is no one size fits all approach when it comes to picking the best support mattress. As individuals, we have different sleeping patterns, different physique and vast preferences. Therefore, before you buy a new bed, be sure it’s worth both your sleep and money.

Below are some practical tips to guide you when it’s time to invest in the best support mattress:

  • Do some background findings. This can be as simple as searching the internet or window shopping. For the former, you can look up different manufacturers, the underlying technology employed in their products, and other useful mattress tips. Also, you can check reviews and user comments on similar products on the internet to get a fair idea of its performance. If you prefer to window shop, visit various shops and stores and find out as much as you can about each brand and product.
  • The internet can also help you find exciting mega deals and special offers on some of the best brands of mattresses.
  • One point people often ignore is the size of the mattress. Consider the size of your room and be sure to pick a mattress that can comfortably fit in the space.
  • Shop at expert mattress stores. If possible, look to purchase a mattress from an outlet that is specifically set up to sell mattresses. Here, the staff will be able to help you choose the ideal mattress based on your preferences. Also, such specialist outlets will often offer guarantees, financing, and home delivery services. Use Sealy’s handy Store Locator to find the closest Sealy stockist to where you are.
  • Go for value not cost! Don’t look for the cheapest mattress on the market, instead, aim for the best support mattress that offers you good value for money. Remember, you can’t put a price on a good night sleep!
  • Aim for comfort! When it comes to beds, people often believe a firm or rigid mattress is better than a flexible one. Well, this is usually not the case. However, what is important is how well the mattress supports your body weight and how much comfort it can offer to the sensitive parts of your body. If you ever need to test a mattress at a store, ensure you put on comfortable clothes that allow you to try out different sleep positions for around 10 – 15 minutes. Be sure to do this with several beds before you eventually settle for any.
  • Explore! Try out all the various types of mattresses/brands before making a choice.
  • While it may cost you more money, do not fall for the trick of using your old foundation for your new mattress. The chances are that if your old mattress is bad, so is your old foundation. So, spend a little extra and get a new foundation as well. This will help support your body and make your new mattress much more comfortable.
  • Preferably, buy a mattress that comes with at least a 24-month guarantee. Thus, be sure to first inquire about claims and warranty procedures. Did you know Sealy mattresses come with a minimum of a 10-year warranty?
  • In addition to your mattress foundation, invest in a mattress protector. Stains are much harder to get out of a mattress, and a stained mattress may void your warranty.

Read these mattress tips from In My Bag blog

Candice-Lee Kannemeyer, the writer behind the In My Bag blog, recently made a smart investment: She bought herself a Sealy mattress. A mattress should last you anywhere between eight to 10 years, so before heading out to the shops, make sure you’re armed with all the information necessary to make a smart decision.

“Always spend the most you can afford on a mattress. A cheap bed won’t give you the support you require for a good night’s rest. Also, a lower priced brand may compromise your comfort. I think it’s a good idea to shop around, read online reviews and opt for a trusted brand,” advises Candice-Lee in her blog post.

In her blog post, Candice-Lee outlines the important steps she took before finally deciding on her Sealy bed, including some helpful advice on mattress accessories that can help make your sleep more comfortable and prolong the life of your new bed. Did you know that Sealy sells Sleep Accessories?

  • Pillows: We have seven different types of pillows, ranging from gel pillows with a cooling fabric to pillows with a micro fibre fill for a soft to medium comfort.
  • Mattress and Pillow Protectors: The different mattress protectors and two varieties of pillow protectors will ensure you find the cover the perfectly complements your Sealy mattress or pillow.
  • Sheets: Sealy sheets and pillow covers are made from 100% cotton Percale, with a minimum 200 thread count.

Click here to view our range of Sleep Accessories.

Five popular songs with the word ‘sleep’ in them

Did you know that there are more than 50 songs with the word ‘sleep’ in them? It shows besides love and money, sleep is powerful enough that it captures our mind and imagination – metaphorically and literally in the sense that we can’t live without it. Hence people create songs about it.

Love makes the world go around and makes us do silly things, but a lack of sleep turns people crazy too. Most people associate themselves with songs they are familiar with. We pick and choose ones that relate to our current mood, because songs and music are so much more than just entertainment.

A few popular songs with the word ‘sleep’

Below are five popular songs the word ‘sleep’ in the title. Maybe you can play it later on Spotify while lying on the beach or perhaps in your room – on that nice and cozy Sealy mattress of yours!

1. No sleep by Wiz Khalifa

‘No sleep’ is a great party song. It has a nice tempo and a great beat that gives you that uplifting vibe. It surely won’t put you to sleep; instead, you’ll feel like going to a party. Wiz Khalifa performs a few famous songs like ‘See you again’ and is a famous rap singer recognised for his first hit Black & Yellow.

2. Chinese sleep chant by Coldplay

Fall asleep

Fall asleep

Sleep and you’ll be satisfied

A British rock band – Coldplay – performs it. ‘Chinese sleep chant’ is a song about the forbidden love between a man and a lady. The song describes how the man tries to pursue the lady’s affection.

Just listening to the lyrics can enchant you to sleep. The lyrics repeatedly say fall asleep, sleep and you’ll be satisfied. You don’t have to know the full song, but I’m pretty sure you’ll need your bed soon. At least that’s what the lyrics say!     

3. Go to sleep by Radiohead

Do you love the band Radiohead? They have a variety of genres and styles in their music. The song ‘Go to sleep’ can be interpreted as focusing on the awareness of life – with sleep meaning a lack of power.

One way of interpreting this song is by seeing it as centering on political consciousness, with sleep being referred to as being oblivious to it. Give it a listen and try to break the hidden message behind the song.

4. How do you sleep by Sam Smith

Sam Smith is an English songwriter and singer. In the first verse of the song, he presents us with his disheartening experience of dealing with breakup anxieties. Sam Smith believes, if breakups broke him, it must have hurt his past romantic interests as well.

The song wants us to believe that by letting go of the person you love is the key to fix a broken heart.

5. One more sleep by Leona Lewis

A very catchy tune sung by Leona Lewis. ‘One More Sleep’ will make you want to dance and sing along to the lyrics. Although it’s a Christmas song – being fun and high spirited it’s still done in Motown-style. ‘One More Sleep’ is a song from Leona’s album ‘Christmas With Love’.

There you go, five songs inspired by the word ‘sleep’. As it turns out, sleep is not always definitive to one interpretation, as the meaning can really go deep, be literal or just plain fun. So the next time you go to bed, remember that you’re doing something wondrous – because great songs have been written about it!

If the relationship between you and your mattress is hardly a love song with the word ‘sleep’ in it, maybe it’s time to look for something better! To keep you singing and dancing throughout your day, you need a good night’s sleep. Our beds promise more than just sound sleep; they promise healthy sleep, thanks to our extensive research and development programmes that have put us at the cutting edge of the ‘Science of Sleep’.

Self-care = getting enough sleep

Self-care is having a moment. I’m sure you’ll see something about it in your Facebook or Instagram feed at least once a day. One thing beauty blogger, Chereen from For the Beauty of It, has discovered is self-care = getting enough sleep.

Self-care might be the latest buzzword but it comes with it an important message… in a world where we’re constantly asked to do more, be more, buy more we’re happy to welcome a buzzword or a trend that’s all about slowing down, being mindful and looking within. In her recent blog post about bedtime rituals, Chereen says she realised a long time ago that sleep was essential if she was going to manage being mom to a young child and running her own business from home. But there’s one thing getting into bed by 10pm every night, it’s quite another thing if you lie there awake, waiting for sleep to come!

If you can relate to Chereen and her bedtime struggles, be sure to read her blog post which outlines her routine during the early evening and just before bed. You might get a few handy tips there.

Is your mattress more than 8 years old?

Of course, no bedtime routine can outsmart an uncomfortable mattress. If your mattress is more than eight years old, or if you’re waking up tired with aches and pains, it’s time to consider investing in your sleep with a new Sealy mattress. Nothing says you’re committed to self-care more than replacing your old mattress with a new, comfortable bed developed in cooperation with orthopaedic surgeons.

Sealy mattresses take style and comfort to the next level with a grey and black colour palette, premium design elements and state-of-the art engineering. All Sealy mattresses are made with Sealy Posturepedic Technology, which is proven to deliver support and comfort, providing back and body alignment to ensure a comfortable, healthy night’s sleep.

The connection between good sleep and grades

A growing body of research shows the connection between good sleep and grades. Studies indicate that sleep plays a vital role in the way children learn and develop – good sleep impacts a child’s memory, problem-solving skills, language development, behavior, and executive function. Investing in a good quality bed for your growing child will pay off in many ways – they will be refreshed, healthier, and more successful at school and sports.  

A study in the U.S. has found a link between the amount of sleep 10th-12th-graders get and their school grades – the teenagers who had the least amount of sleep were also the ones with the lowest grades, according to their parents. Good sleep and grades are closely related.

Emerging evidence also demonstrates how poor quality of sleep – caused by interrupted sleep during the night – can be associated with challenging behaviors, mood swings, poor attention, and lower school performance.

If your child often wakes up during the night, the reason may be a bad quality of his/her bed or mattress. Investing in a new bed or mattress is often considered an unnecessary expense, as the younger kids often inherit a bed from their older siblings or cousins. However, you may want to think twice before accepting a hand-me-down mattress for your child.

Dangers of second-hand mattresses

Old mattresses can not only disturb your child’s sleep and school grades but can also seriously affect their health.

Old mattresses are nursery gardens for germs

Hand down mattresses usually have worn surfaces which can affect your child’s breathing and allergies. In other words, mattresses are huge sponges that absorb sweat, saliva, body oils, and other body fluids making your child’s bed a playground for bacteria and germs. More precisely, used mattresses can house anywhere from 100,000 to 10 million microscopic bugs.

These dust mites may cause runny noses, sneezing, watery eyes, itchiness, coughing, and difficulty breathing. Therefore, used mattresses often cause or aggravate asthma, allergies, and illnesses that are responsible for keeping your child awake half night. Combined with late-night activities such as before-bed screen-time, this can have an important negative effect on your child’s quality of sleep and consequently their behavior and academic performance during the day.

Old mattresses provide poor support for your child’s back

Older mattresses are known to sag over time. This means that a hand-me-down mattress in your child’s bed may be uncomfortable and unsupportive to their developing spine. And again, this can interfere with their ability to get a decent sleep during the night.

Poor sleep can have various consequences such as reduced control of attention and excessive daytime sleepiness. These often affects a child’s concentration in classes and may result in poor grades. Help your child get good sleep and grades by investing in a Sealy mattress. Take some time to browse the Sealy website and view our range of mattresses.

Why investing in a new bed is a good idea

Purchasing a new bed is investing in your child. Children’s overall quality of health and happiness considerably relies on how well they sleep. School-age kids need between nine and eleven hours of sleep in a comfortable and supportive bed. To help healthy sleep habits in children, teach your kids about healthy sleeping patterns and make their room quiet, snug, and cozy.

Good quality sleep will boost your child’s memory and concentration, improve their mood, enhance emotional control, prevent or alleviate mood swings, and improve their overall well-being. Also, a good new bed will provide support to your child’s growing body and help them relax during the night. Finally, studies show that good sleep prevents challenging behaviors and helps your child go to school refreshed and well-prepared, which is a recipe for good grades.

Surprising sleep habits of the world’s biggest celebs

Celebrities lead glamorous and often hectic lives – flying across the globe on a whim, attending galas and partying all night. In this blog post, we look at how their lifestyle impacts their sleep habits.

Doctors suggest that every adult should have eight to 10 hours of sleep to function properly during the day. The lack of sleep and rest often lead to problems like health issues, depression, anxiety and headache.

Medication prescription and insomnia have been involved in celebrity deaths, reminding us of the dangers of sleep deprivation if not treated responsibly.

Even if you’re the average Jane or Joe, it’s not uncommon if you find it difficult winding down before sleeping – staying awake worrying about the responsibilities at work the next day.  

We’ve put together a list of famous celebrities, who have spoken out about their unique sleep habits and what you can learn from each of them.

1. Mariah Carey

The infamous Mariah Carey is an American singer, writer, actress and also a mother. She has received numerous awards throughout her career as a performer. Her dedication and positive attitude are what made her successful as an entertainer and admired by many.  

Mariah Carey claims that to maintain her beautiful voice she has to sleep 15 hours every night. That’s more than half the day! She keeps at least 20 humidifiers running when she sleeps to ease her throat and keep her voice in tune.

If you want to emulate Mariah Carey’s success story, now you know her key secret. Get enough sleep and be aware of the moisture inside your bedroom – it elevates mood and transitions your body and mind into relaxation.

2. Renee Zellweger

We all know Bridget Jones, the neurotic and hilarious young lady who frequently second guess her life decisions. The character is played by the well-known actress Renee Zellweger – one of the highest-paid actresses in America.

To be at the peak of her success, there’s a price to pay. She says that because of her long work hours and travel to different time zones, she finds it hard to keep her regular sleeping hours. To cope with the issue, she enjoys working out at the gym six times a week to stay happy.

Chosen as one of the 50 most beautiful people in the world by The People magazine, Renee Zellweger believes that true beauty is leading a simple life.

3. Kim Catrall

Best known for her role as sassy Samantha Jones in Sex and the City, 60-year-old Kim Catrall says she has is struggled with a sleep disorder. The actress sought medical advice and was later diagnosed with insomnia.

She claims her insomnia led her to withdraw out of a leading role in the Royal Court Theater’s production. She found it difficult to memorise scripts, feeling tired and having mood swings during rehearsals.

Although she felt terrible letting down her fans, her instincts told her she needed to prioritise taking care of herself.

Doctors suggested medications, but she refused and went a different direction. She opted for sleep therapy and re-learned how to relax.

To this day, Catrall occasionally struggles with insomnia; however, she values her time and continues to evaluate her priorities.

4. Jennifer Lopez

Some stars make it a priority to get sufficient amounts of sleep. Jennifer Lopez swears by eight to ten hours of sleep every night. It’s one of her daily beauty routines.

She makes sure her sleeping environment is peaceful, and her mattress provides the best comfort. (How does your mattress impact your sleep habits? You don’t have to be a millionaire to sleep well – browse the Sealy website to find out more about our Sealy sleep solutions designed to support your lifestyle.)

To keep up appearances, she believes a good night’s rest is equally important as drinking water and using a good brand of facial cleanser. She also exercises regularly, practices clean eating habits and spends 15 minutes meditating before going to bed to help her relax her body and mind.

5. Geoge Clooney

The suave actor George Clooney has admitted to suffering from insomnia. He finds it hard to sleep the full hours most nights; as he usually wakes up a couple of times. As a result, he has severe headaches from time to time.

He also suffers from pain as a result of a spinal cord leak he had in 2005. The trauma was intense and led him feeling despaired and lonely.

He then practiced Bikram Yoga as his basic workout plan. This workout helped alleviate his muscle and spine-related problems and improved his sleeping habits.

His diet plan includes healthy and nutritious fare – vegetable and fish and reducing caffeine and alcoholic beverages.

As you can see, celebrities struggle with sleep, just like the rest of us. This often leads to multiple health issues. So take steps and ensure that you address your personal sleep requirements and get the best quality sleep you can.

How sleep patterns change as you age

When we’re so focussed on daily tasks, we rarely think about the other half of our time: When we’re sleeping. We spend almost half our lives asleep, and though we may not realize it, our sleep patterns change as we age.

To maintain optimal health, it’s important to understand what these changes are to both your physical and mental needs.

Why we sleep more growing up (from birth to teen years)

There’s a reason newborn babies tend to sleep throughout the day. Their brains are developing and they are constantly learning new things, and sleep is vital when it comes to their growth. This continues all the way to puberty, when the growth hormone is at its highest. Sealy mattresses are not only for grown ups – did you know we also manufacture cot mattresses? Sealy cot mattresses are manufactured with a non-allergenic, anti-bacterial material and a pocket innerspring system designed to support babies’ growing bodies.

Children need at least 12 hours of sleep. This gradually decreases as they enter their teens. Teenagers experience slower sleep pressure, meaning they feel the desire to sleep later than an adult would. As a result, teenagers typically have high energy levels throughout the evening and night.

Little wonder most parents struggle to keep up with the teenage angst of their kids and their associated sleep patterns!

Parents need to play an active role during these formative years. Setting ground rules and limiting certain activities may help manage this potentially difficult situation. While it’s tempting to pass on your old mattress to your young teenager, it’s advisable to invest in a mattress that will support them as they grow, encouraging the best possible sleep.

Adult years – from 20 to 40

As you enter adulthood, your priorities and time commitments naturally change. Typically, the sleep pattern of a healthy adult requires six to nine hours of sleep. Depending on a number of factors, like lifestyle and responsibilities, being deprived of sleep in your adult years is felt more acutely than in your teens.

You have more on your mind as an adult. Work, marriage and having kids can take a toll on your stress levels, thus affecting your sleep.

Even though your college party days may be behind you, alcohol overconsumption is a real thing and will lead to sleep problems. This not only affects your mental health during the day, but can also affect your ability to sleep well at night.

To really get a good night’s rest, it’s important to view the bedroom as a place to relax and unwind. Avoid making late night phone calls or working on your tablet.

Reserve the bedroom for sleeping and intimacy.

How Sleep Affects Older People (Ages of 50 to 60)

As you pass middle age and move into the realm of seniorhood, sleep can become more of a problem. As you grow older, you produce less growth hormone, and as a result, you experience less deep sleep or REM (rapid eye movement), which is a restorative sleep.

Elderly people tend to sleep and wake early. Sleep patterns are likely to be fragmented as a result of reduced REM. Reduced sleep in older adults can lead to depression and trouble recalling events during the day.

People at this age tend to fall asleep easily, but have difficulty maintaining quality sleep. As a result, the body produces less melatonin.

This can lead to a lot of physical problems, like diabetes, weight problems and even breast cancer. What’s worse is that senior adults tend to need more medication for their various ailments, which can compound sleep problems.

Overcoming sleep problems at any age

Sometimes you need to put in a little extra effort if you want to improve your sleep patterns. If you’re trying to sleep better, try the following things:

Do aerobic exercises

The benefits of exercise can never be overstated. Studies have shown that performing 30 minutes of aerobic exercise four times a week can help seniors sleep a lot better at night.

Avoid caffeine when possible

Most of us can’t help but drink our fill of caffeine on any given day. But that cup of black coffee can cause your nervous system to become over-stimulated, keeping you wide awake when you need to get some shut-eye. Limiting your caffeine intake or avoiding it entirely is important if you’re having problems with insomnia.

Use a quality mattress

Even if you have gotten used to your mattress, you should take note when it doesn’t feel right. That aching back you feel first thing in the morning might mean you should look into finding a replacement. This is especially true if your mattress is seven years or older.

Quality sleep is important at any age. Take the proper steps to balance your life, ensuring you maintain a healthy physical and mental state. This will go a long way towards helping you sleep, thus allowing you to have the life you deserve.

5 tips to beat the winter slump

Dark mornings, gloomy evenings, and gray days in between mean winter is here in Africa — and with the cold season, come the winter slump. Although it has no specific clinical diagnosis, experts at the National Institutes of Health say that winter slump is fairly common. Feelings of sadness, depression, lethargy, and lack of energy are usually the classic symptoms.

When your mood is falling fast, these easy and practical tips may help boost your spirits and beat winter slump.

Improve your diet

Winter means indulging in comfort foods; however, recent research found that people who ate fast foods were 49% more likely to develop symptoms of low mood and anxiety. Therefore, you should look to include more nutritious food options such as fruit, soya beans, and chicken. Foods rich in vitamin B are of extreme importance as they help the brain produce serotonin. This neurotransmitter chemical plays a vital role in balancing moods.

You can also get yourself cozy with some hot chocolate, using natural cocoa powder and almond milk. This drink gives a wonderful sense of delicious treat and can be a healthy addition to your winter diet. Drinking cocoa in the evening also helps prepare you for sleep.

Make sure your sleep schedule and environment is optimal

Winter demands a regular sleep schedule along with an optimal sleep environment. Instead of sleeping late on dark weekend mornings, try waking up at the same times every day of the week. Establish a soothing bedtime ritual and a routine wake-up time.

According to recent guidelines from the National Sleep Foundation, it’s essential to get a sound sleep of at least seven hours every night for your overall health. A comfortable sleep area, free of noisy distractions can help beat the winter slump. Don’t forget to add a new and comfortable mattress at least once in two years. Don’t wait until the warm days of summer to invest in a good quality mattress. Browse the Sealy website and discover our range of comfortable mattresses, all designed to deliver a solid night’s sleep, regardless of the season!

Lace up your running shoes

According to a 2005 study from Harvard University, walking fast for an hour a day three times a week or about half an hour a day five times a week improved mild to moderate symptoms of depression. Exercising or doing workouts under bright lights is even better for recurrent depression.

Another study found that aerobic physical activity improves general mental health, depressive symptoms, and social functioning. Therefore, you should go for more aerobic exercises like swimming, running, cycling and high-intensity interval training.

Get more sun exposure

You left for work in the dark and came back home in the night, restricting yourself from getting your daily dose of natural sunshine. Less exposure to sunlight during winter months can disrupt your body’s circadian rhythms, affect your mood and energy, and cause a drop in Vitamin D and serotonin levels. 

If you have the flexibility, schedule in a morning walk or lunchtime stroll. If you don’t, consider getting a full-spectrum light box. It is especially beneficial for people with seasonal depression. Light therapy helps correct your body’s circadian rhythms. It also helps stimulate the release of the natural hormones that regulate your mood and help you feel energized.

Consult your healthcare professional

Winter slump can be part of some other system. Sleep disorders, chronic pain, headaches, and even cardiovascular diseases are all linked to low mood and depression. So don’t hesitate to consult your health care provider to make sure your winter slump is not something more serious.

Four common sleep problems you shouldn’t ignore

Do you struggle to fall asleep? Do you always feel like getting a good night’s rest is like trying to calm a storm by just looking at it? It doesn’t work. It’s like you’re trying to perform a miracle just to sleep.

Your mind is racing with thoughts, never quite settling down long enough for you to get a good shut-eye. You try to will it. But it exceeds your grasp.

A lot of people struggle to fall asleep at one time or another. Whether it comes from stress, illness, work commitment and other interference to your daily routine. But if sleep difficulties are a consistent problem to you and affecting your personal and professional life, you may be suffering from a sleep disorder.

Here are four common types of sleep disorders and how to deal with them:

1.Insomnia

Insomnia is the inability to repose at night when you need to, feeling wide awake or struggling to remain asleep. This is a common sleep problem that a lot of people suffer from.

People that experience insomnia can stay up at night for hours, eyes wide awake incapable of getting a wink of sleep. This obviously will lead to waking in the morning and feeling like you only slept for 10 minutes. Which is not a great way to start the day, especially if you’re supposed to get ready for work.

Regular insomnia can lead to chronic insomnia, which is when a person has more than three episodes in a week for three months or longer. The common causes of chronic insomnia are depression, anxiety and illness.

Adjust your sleep routine and deal with the problems that could trigger your insomnia, such as managing your stress levels and avoiding caffeine a few hours before going to bed. These small changes will help your mind and body to stay relaxed to sleep better.

2.Back Pain

Back pain can turn your sleep into the agony that never ends. It makes falling asleep impossible with all the discomfort you’re feeling. Forget the saying’ sleep like a baby’ when you can’t even find a comfortable position to sleep.

Various reasons can cause back pain, which includes:

  • Sprains and injury.
  • Spine-related problems like a slipped disc.
  • Illnesses such as scoliosis, kidney stones and arthritis. 
  • An uncomfortable mattress. (When was the last time you invested in a good mattress?)

Change your sleeping positions by placing extra pressure on the hips, neck and lower back. If you’re sleeping on your back, put a pillow under your knees. This will promote a better alignment for your spine. And if you lie on your stomach, place a soft pillow under your lower abdomen.

When you have chronic back pain, experts recommend changing your mattress. Learn the different types of mattresses and choose something that supports your back when you sleep.

Doing so is a good investment and ensures you rest through the night without disrupting the quality of your sleep.

3.Restless Leg Syndrome (RLS)

Someone that suffers from RLS has difficulty sleeping because of the constant need to move the legs when resting. This is a medical condition that often leads to sleep deprivation.

The agitation in the legs is usually described as aching, sore, burning, and throbbing. Some RLS sufferers also reported similar symptoms in other parts of the body, including the torso and arms.

To reduce the sensation of RLS, try a hot or cold compression. This can soothe the muscles and may help you sleep through the night. Another thing to do is massaging and moving your legs. This helps with blood circulation and reduce discomfort so you’ll feel more relaxed.

4.Sleep Apnea

Some people handle snoring lightly, and some feel embarrassed about it. But loud snoring may be an indication of sleep apnea.

A classic symptom of sleep apnea include loud snoring, daytime drowsiness, inability to focus, choking and waking at night while feeling out of breath. Sleep apnea occurs when the respiratory tract is blocked,  causing pauses in breathing, hence the loud snoring.

Not everyone who snores has sleep apnea. Seek treatment and consult with your doctor to control your snoring issue. Untreated sleep apnea could lead to serious health problems if prolonged.

If snoring is causing you (or your partner) to struggle to fall asleep, you can buy nasal strips to open your nasal passages, change your sleeping position, consume less alcohol before bed or purchase a new Sealy pillow. Allergens in your old pillow might contribute to snoring.

The bottom line

Sleeping should be one of the most natural and most comforting things you can do. But if you struggle to fall asleep, determine what’s causing the issue and take steps to resolve it.

The problem could be a medical reason, or it could simply mean it’s time you get a quality mattress that makes sleeping a pleasure again.

So make sure to take action and take your time to do it. You’ll get to enjoy more out of life when you finally get to sleep well.