Understanding the sleep graphs on your fitness tracker

As a lover of sleep, one of my favourite features of my fitness tracker is the sleep tracker app. In this blog post, we explain how to read the sleep cycle calculator.

Understand your sleep cycle

There are four stages of sleep: Stage 1, 2, 3 and 4 (REM- Rapid Eye Movement). There’s a five to 15 minutes interval between each stage of sleep, and a sleep cycle spans between 90 to 110 minutes. Stage 1, 2 and 3 are called the Non-Rapid Eye Movement Stages (NREM).

A sleep cycle is the transition between the Non Rapid Eye Movement to the Rapid Eye Movement phase of sleep. There are about four to five sleep cycles per sleep time and each cycle lasts for about 90-120 minutes, which are usually clearly separated on your sleep tracker app.

Stage 1 is the “transitional phase” of sleep, basically when you’re feeling drowsy. Eye movement at this stage of sleep is slowed down and your muscles become more relaxed. However, you can be easily awoken in this stage. This is also when your muscles will jerk, sometimes waking you up again.

Stage 2 is the defining phase of the NREM stage of sleep and about 50% of the time spent sleeping is in this stage. Your body temperature cools down and your heart rate slows. Your brain activity slows down with occasional burst of activity, or waves, called “sleep spindles”.

Stage 3 is characterised by Delta/Slow Waves. Deep sleep begins here and the body is less responsive to the surrounding environment. This stage of sleep only makes up about 20% of your time sleeping. The following are experienced in this stage of sleep:

  • Muscle and tissue repair
  • Growth and development
  • Immune system boost
  • Parasomnias (sleep walking, sleep talking)

REM (REM- Rapid Eye Movement) stage is characterised by increased brain activity. If Stage 3 is about rest and regeneration, stage 4 is all about energizing your body. Awakening and arousal is common place at this stage of sleep. Also, this is the phase where dreaming occurs. The following are experienced in this stage of sleep:

  • Increased heart rate
  • Increased blood pressure
  • Faster breathing
  • Consolidation and processing of information by the brain

The benefits of good sleep

Good sleep helps to improve your health, with increased mental and physical performance. Fitness trackers and/or a sleep tracker app can establish the connection between sleep, weight gain/loss, blood pressure as well as heart rate from the data generated.

If you analyse your sleep pattern and it’s clear that you’re not getting a solid night’s sleep, it might be time to start thinking about your sleep routine and your sleep environment. When was the last time you replaced your mattress? Ideally, you should replace your mattress every 10 years.

Other aspects to consider are the amount of light in your bedroom, how much time is spent on screens before bedtime, and how warm or cold you are during the night.

Sealy unveils new-look beds built with exclusive Posturepedic Technology

Sealy mattresses revamped to offer improved support, aesthetics and value.

Sealy South Africa has recently unveiled its new, refreshed mattress and base sets, all equipped with Sealy’s exclusive Posturepedic Technology. The iconic brand, known for its reliable support, has taken style and comfort to the next level with a new moody grey and black colour palette, premium design elements and state-of-the-art engineering on all new Sealy mattresses.

What is Sealy Posturepedic Technology?

Developed in cooperation with orthopaedic surgeons, Sealy Posturepedic Technology delivers exceptional support and comfort, providing back and body alignment to ensure a comfortable, healthy night’s sleep. While you sleep, different parts of your body need different levels of support, and Sealy Posturepedic Technology is designed to provide zoned support where it’s needed most.

The word “posturepedic” is a contraction of the words “Posture” and “Orthopaedic”, with paedic being the medically correct position of the skeletal and associated structures of the body. A bed with orthopaedically correct design correctly supports the muscles to relax and pressure points are relieved to minimise the body’s need to toss and turn during sleep.

Introducing newly engineered Sealy mattress foundations

In addition to the contemporary visual appeal of the brand and the inclusion of Sealy Posturepedic Technology in all mattresses, you can now also choose from a selection of specially designed foundations (or bases) to go with your new Sealy mattress. Therefore, pairing your mattress with the right bed base will help ensure your mattress/base combination delivers the perfect sleep-enhancing characteristics for you.

Pair your Sealy mattress with one of our foundations:

  • Sealy Posturematic adjustable foundation: Paired with Sealy Crown Jewel or Sealy Hybrid mattresses, the Sealy Posturematic adjustable foundation allows you to adjust the bed head and foot heights to meet your needs. Controlled with a cordless remote control, adjust the bed for reading, recovery, improved circulation or opt for one of the convenient built-in settings that include a variety of massage settings.
  • Sealy Shock Abzzorber Steel Foundation: Designed to work like a car’s shock absorbers, this base helps the mattress absorb and disperse weight as it is applied, extending the comfort life of the sleep set. Pair the Sealy Shock Abzzorber Steel Foundation with any Sealy Hybrid or Sealy Crown Jewel mattress.
  • Sealy Reinforced Solid Foundation: The Reinforced Solid Foundation is built with six legs and additional construction materials for reinforcement and stronger support. This helps support mattresses and prevent sagging, ensuring consumers fully experience the many benefits of owning a Sealy bed. This foundation is ideal for the Sealy range, Sealy Hybrid and Sealy Crown Jewel mattresses.
  • Sealy Solid Foundation: This entry-level foundation supports the Sealy range of mattresses, maximising comfort and durability.

We’ve made it easier than ever to choose the right bed set

No matter who you are or how you sleep, there’s a Sealy mattress designed to balance the support you need with the sleep you prefer. However, in an increasingly confused and cluttered world of bed brands, it’s hard to know what to choose, which is why Sealy has introduced a new set of icons and visual cues that help you better understand the various features. From entry level to top-of-the-range, the features and benefits of every Sealy bed with Posturepedic Technology are laid out simply in all sales material so that comparisons and choices are easily made.

In other words, the new, simplified selection system makes it much easier to select the bed that’s best for you.

No such thing as a one-size-fits-all baby sleep solution

Should I be sleep training my baby? Or could I rather look for a gentler alternative? These questions are top of mind for most expecting and new parents, but there is no book (or blog) that has the answer and you need to figure out what works best for your baby and your family. Mommy blogger, Tanya Kovarsky, found that what worked for her first baby didn’t work for her second baby.

In her blog post, No regrets: From no sleeping to a little co-sleeping, Tanya explains how her firstborn, Max, had a strict sleep routine. It worked well for Max and Tanya. However, seven years later when baby Rebecca was born, Tanya realised early on that a strict routine wouldn’t work this time around.

Below is an excerpt from Tanya’s co-sleeping blog post:

“These are the best of times. They’re our precious memories in the making, and our happiness of today. I might not be getting my eight or even seven hours a night, but I’m fuelled by my kids and this parenting privilege, and good coffee – best freshly made from the beans in our machine, and enjoyed in bed, of course.” 

The right mattress is the best foundation to any sleep routine

Whether your baby sleeps soundly in his or her cot, or if you have a big, happy family bed, Sealy has a sleep solution for you. The Sealy cot mattresses and Sealy baby mattresses are covered in an aloe vera fabric cover for anti-dust mite and anti-bacterial protection, and both come with a free cot mattress protector. Browse our bed selection on the Sealy website: www.sealy.co.za.

Sleep is essential to your exercise and weight loss routine

Have you heard about Louis? He is a fitness geek. He goes for a jog every morning and hits the gym in the evening. He follows a strict diet too. Still, whenever he checks his weight on the scale, he discovers that he just can’t shake those extra kilos.

Do you face a similar problem? Even when you follow your fitness regime daily, do you end up with minimal results? Or worse, does following a fitness program completely drain you of energy?

If yes, then it could be that you’re ignoring the most underrated fact of staying in good shape – Sleep

Impact of poor sleep on your weight loss routine

“The poorer the quality of your sleep, the bigger the size of your pants.” – Rujuta Diwekar, a leading nutritionist & exercise science expert

Sleeping means recovery. When you sleep, you are recovering from the mental and physical stresses of the day.

If you don’t get adequate sleep, you wake up half-exhausted as if you haven’t slept at all. This can be owed to a number of things, including unhealthy sleep hygiene and the fact that it’s time to replace your mattress. (Did you know mattresses should be replaced every eight to 10 years?)

When you wake up tired, you have strong cravings for tea or coffee first thing in the morning, which is unhealthy because caffeine contains dehydrating properties. These cravings continue throughout the day and you end up seeking out more caffeinated beverages, sweets, chocolates and other carbs.

Sleep deprivation decreases your willpower, making it more difficult to deny fast food.

Reverse effects of poor sleep on exercise

As you know, when you exercise, your muscles break down and they require recovery time. If you don’t sleep, your muscles don’t get the opportunity to recover from the strain.

In the study of ACSM, 12 athletes went without a proper night’s rest. The next day, participants found that while they could engage in mental activities like music, reading, watching movies, etc., they didn’t have enough energy to effectively participate in physical activities.

Yes, nutritional supplements and foods high in protein will help you recover, but nothing can substitute a proper sleep.

Additionally, exercising when your body is tired can lead to unnecessary injuries which ultimately derail your fitness and weight loss plans!

Consistent deep-sleep gives you a fresh start for every day

An active mind and body helps you make healthy diet choices and keeps you energized and motivated to embrace your exercise programme. The Sealy suggestion? Every time you take on a new eating plan or exercise regime, be sure to include at least seven to eight of sleep as a mandatory part of that plan. Healthy diet, exercise and sleep go hand in hand.

Do you sleep with your pooch on your bed?

Most people feel that sleeping with their pets can be a cause of disruption. After all, who wants to be woken up by a howling dog in the middle of the night…or a dog that wants to go out for a walk at 6:00 in the morning?

But, did you know that sleeping with your dog is, on the contrary, good for your sleep? 

In this blog post, we will go through a few benefits of sharing your bed with your pooch and hope that we can change your mind about letting your dog in the bed. 

Let’s get started. 

Mayo Clinic conducted a studyto observe the effect of dogs on human sleep and whether or not their physical presence made things any different for us. And, the results were surprising. 

Contrary to popular belief, sleeping with your furry friend helps maintain good sleep efficacy. You might get a good night’s sleep if you share your comfy Sealy bed with your dog! 

There are other benefits of letting your furry friend sleep on your bed. Let’s take a look at them.

1.     Dogs de-stress you

Sharing a bed with your furry friend can help you de-stress after you’ve had a long, hard day. Studies have suggested that sleeping with your dog can help reduce the levels of cortisol in your body—it’s the hormone your body produces when you’re stressed out. High levels of cortisol puts you at risk for heart diseases such as coronary heart disease. So, it’s best to keep the cortisol in your body to a minimum. 

2.     Dogs are cuddly and comfortable to be around

Don’t have anyone to cuddle? At least you’ve got your pooch! 

When you’re stressed, feeling lonely, or looking for comfort, knowing that there’s an animal who loves you unconditionally lying beside you provides you all the support you need. 

3.     Dogs help keep you calm 

Dogs help you keep you calm during stressful times. Studies have suggested that sleeping with your dog can boost the level of oxytocinin your body. This is also known as the “love hormone”, and your body releases it when you’re happy. 

4.     Dogs help fight depression

Dogs are emotionally intelligent beings and they know when you’re feeling sad. They’re excellent at consoling and comforting their loved ones and help them go through tough times. 

Your dog is always there for you—even if you don’t see the light at the end of the tunnel, your dog will help show it to you!

Summing Things Up! 

Letting your dog sleep with you is something that you should consider. 

Trust us; you won’t regret it one bit. 

Initially, sharing your bed with an animal might feel like you’re kissing goodbye to a good night’s sleep but, you’re actually doing yourself and your health a favor. Sharing the bed with your dog has its benefits, after all. 

Do you have any questions? Let us know in the comments! 

Desperately want better sleep? Here is what you may be doing wrong

A wise person once said, “Tired minds don’t plan well. Sleep first, plan later.” And we can’t agree more.

The repercussions of a sleep deficit are not just limited to ineffective planning and slower responses but go as far as disrupting the ability to form memories. People who either get less than the recommended amount of sleep during nighttime or struggle to get any shut-eye at all are not only good candidates for a host of health problems such as heart diseases, obesity, diabetes, and depression but also face a hard time in their relationships and perform badly in focus-driven tasks like driving. 

Scary, right?

A study conducted by American and British researchers on insomnia reveals that your genetics may be blamed for why you toss and turn in desperation each night. However, there are certain habits that induce a less-than-optimum quality of sleep as well. Some of the habits below might be keeping you from getting that all-important shut eye: 

Habit #1

Do you find yourself craving and ultimately succumbing to a caffeine surge later in the day?Stop in your tracks!

It’s not groundbreaking news that caffeine consumption is linked to insomnia. Did you know that it takes anywhere between 8 to 10 hours to break down just half the amount of caffeine in your system and that this process slows down as we age? 

Side note: drinking more than four cupsof your favorite brew in a day will steal your sleep away!

Is that 4 pm espresso still on schedule?

Habit #2

While we humbly acknowledge that technology took us to unimaginable places, regrettably, it also robbed us of some of the greatest pleasures of life, including slumber.No matter how many times you’ve heard this before, we shamelessly reiterate this again: TURN OFF all the screens around you when the clock suggests its bed time. Period.

‘Internet Addiction (IA)’ is one of the biggest reasons that keeps us glued to our screens all day long and even during night time. A study conducted on Korean adults found that individuals with IA have a tough time maintaining sound sleep as well as getting to sleep in the first place and are more prone to suicide. Need more reasons to ditch Instagram and Twitter in the pm?

Habit #3

Are you sleeping on the wrong mattress?

As simple as it may seem, this might be a problem from which all your sleep issues emanate. Common sense dictates that comfortable bedding is needed for getting that envious sleep which equips you to face the day ahead, but there is more to it than just that. According to Arya Nick Shamie (MD), who is an associate professor of neurosurgery and orthopedic surgery at Santa Monica UCLA Medical Center, the mattress you sleeps on should neither be too firm nor too soft. Michael Breus, Ph.D., who is a WebMD sleep expert and author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep states that the right mattress makes you feel like you are floating in the air and may not be the same for everybody.

Keep that in mind when you browse the Sealy website www.sealy.co.zato find the perfect bed for you. 

Habit #4

Ah!! That vicious cycle of sleep deprivation and then sleeping in late to make up for it. On the weekends, do you find yourself partying late into the night and then sleeping in on the weekends? Bad idea. Here’s why.

What you’re ACTUALLY doing is jeopardising your biological clock and confusing your body (wake up? Sleep? What do you want?!). You oversleep one morning, keep tossing and turning in the night, oversleep the next day again and voila! You have officially messed up your sleep routine.

Do your body a favor and hit the bed at the same time seven days a week, 365 days a year, and you are out of danger zone.

If you find yourself doing any of the above things then it is time to step back and make amends. After all, nothing is more precious than your physical health and the well-being of your brain. And it all starts with sleeping well!

Which sleep position will invite the most restful sleep?

By adulthood, everyone has their go-to sleep position, whether it’s collapsing right onto the mattress on their stomach, curling up into fetal position, or sprawling out like a starfish. Because it’s habit, it might seem like the most comfortable; however, there’s a chance your sleep position isn’t doing you any favors in the sleep quality department.

In addition to a supportive mattress, your sleep position can affect how well you sleep, as well as your overall health. For example, a poor posture could trigger or exacerbate chronic pain, weaken blood circulation, or egg on heartburn or digestive issues, according to the National Sleep Foundation (NSF). Before you blame your bed and invest in a new mattress, consider your sleep position.

Sleeping on your back

Sleeping on your back puts the spine in the most neutral position, so it’s the least damaging to your body—and thus the most recommended, according to NSF. This sleep position is the least likely to lead to back or neck pain, and it’s also less likely to trigger heartburn (a major sleep disruptor). Getting a new mattress that’s more firm and placing a pillow under your knees can also cut down on back pain while sleeping face-up.

A few exceptions: first of all, this sleep position can make snoring worse, and it can actually be dangerous for those with sleep apnea because it can cause the tongue to block the airway. Additionally, back sleeping is not recommended during pregnancy, as it causes the larger abdomen to put heavy pressure on a major vein, which can affect circulation.

Despite being the most recommended sleep position, it’s also the least common: apparently just 8 percent of sleepers use this snoozing posture on their mattress. One way to find sleeping on your back more comfortable is using a medium-firm pillow.

Sleeping in fetal position

Sleeping in fetal positionis the posture of choice for about 41 percent of adults, according to NSF. During pregnancy, sleeping in fetal position on the left side is ideal: it supports blood circulation (and keeps pressure off your liver on the right side of the body). 

Snorers also benefit from the fetal position, thanks to gravity. When sleeping on the back, the back of the tongue can fall back into the airway and cause snoring; when sleeping curled up on the side, the tongue tends to fall forward—not blocking the back of the throat. 

Sleeping on your side

Sleeping on your sidewith the legs mostly straight (not fetal position) is helpful for people who are prone to heartburn, are pregnant, or tend to snore. This sleep position may also be better for reducing joint pain than the tightly curled fetal position. Sleeping on the left side is best, especially for pregnant women and people with heartburn, according to Johns Hopkins Medicine. 

If you want to switch to sleeping on your side—whether in fetal position or more straightened out—make sure you have the firmest pillow /possible to help support the neck and keep the spine aligned. 

Sleeping on your stomach

Sleeping on the stomach is almost never recommended. Sure, it curbs snoring, but it is a major trigger for back pain, neck stiffness, and aching muscles. Still, 7 percent of sleepers choose to snooze on their stomachs. To make this sleep position less damaging, use the thinnest pillow possible—or no pillow at all.

If you tweak your sleep position and are still waking up tired or with back pain or body aches, it might be time to try a new bed with better support—or to talk with a doctor about your bedtime blues. 

Sleep Divorce

Sharing a bed with your partner seems so romantic until the reality sets in. Issues like snoring, blanket hogging, early morning alarms, and even just a preference for different levels of mattress comfort can quickly sap the sexiness out of sleeping together. If you’re struggling to get a good night’s sleep next to your loved one, the solution may be simpler than you think.

Snoring is one of the biggest reasons that couples end up sleeping apart. The National Sleep Foundation reports that 37 million American adults snore regularly. As anyone who’s dealt with a snorer knows, it can be next to impossible to get a refreshing rest with that dreaded sound. When one partner always has to leave the bed, the idea of making separate sleeping quarters official starts to make sense.

Sleeping separately is increasingly common, although it may not seem like it. After all, not many couples are eager to announce that they’ve gone through a “sleep divorce”. The National Sleep Foundation found that one in four couples sleep in separate beds. Maintaining separate rooms can actually be a key to a strong and healthy relationship. Each partner gets a restful sleep, which not only improves one’s mood but also one’s overall health.

What about intimacy?

Despite the benefits of sleeping separately, you may be concerned about how it could impact intimacy. Initially, it may seem like a sleep divorce could interrupt your sex life and leave you lonely. However, many couples find that the opposite is true.

With separate sleeping quarters, couples have to make more of an effort to spend that quality time together in the bedroom. It adds a little spice and excitement when you take the time to create an inviting environment for a romantic evening. It can be an opportunity to make the most of that time together, rather than simply crashing out at the end of a long day next to your partner.

When sleep issues that lead couples to have separate beds are eliminated, the result can be healthier, happier couples. You’ll be well rested after a night of sleep, leaving you feeling more relaxed and refreshed overall. Feeling your best can absolutely contribute to a better sex life and a better marriage.

When is it time to move your child into a big bed of their own?

Moving a сhіld from a соt tо a bіg bеd іѕ a bіg ѕtер in thеіr lіfе. It’s a mаjоr mіlеѕtоnе, and the timing of this move can sometimes be tricky.

Yоu ѕhоuld dо іt before уоur сhіld first fаllѕ оut of the соt, but unfortunately thе fіrѕt tіmе уоu find out your child can climb out of the cot is when they’ve already fallen! Keep an eye out for when your сhіld іѕ ѕtаndіng uр in the соt wаіtіng fоr you tо аrrіvе and check if they’re making аttеmрtѕ tо climb out.

Once уоur child dесіdеѕ gеttіng оut оf thе cot on thеіr own іn thе mоrnіng is a major gоаl, it’s seriously time to gеt them іntо a рrореr bеd. Yоu саn make the trаnѕіtіоn саrеfullу using bеd guаrdѕ or rаіlѕ.

These саn hеlр the сhіld stay in bеd whеn аѕlеер but gіvе thе сhіld a рlасе to climb dоwn frоm thе bed оn their оwn. If you don’t hаvе a bеd rаіl, thеn уоu can uѕе pillows оr еvеn tuck them іn with a ѕhееt аѕ thіѕ саn help them ѕtау іn bеd when thеу’rе аѕlеер. If уоu think a сhіld wіll wriggle thеіr way оn to the flооr, thеn уоu соuld рlасе сuѕhіоnѕ оn thе flооr аrоund the bеd. Most children аdарt quісklу tо a proper bed.

There аrе ѕеvеrаl tуреѕ оf bеd guаrd. Thе ѕіmрlеѕt tuсkѕ undеr thе mattress and has a ѕіdе ѕесtіоn. Look fоr full оnеѕ ѕо thе child will not bumр thеmѕеlvеѕ оn іt.

If уоur сhіld dоеѕn’t lіkе thе big bеd, thеn уоu саn try putting thеm bасk іn thе соt wіth the ѕіdе оff. Sоmе соtѕ allow you to do thіѕ аnd іt саn hеlр your сhіld gеt uѕеd to thе freedom оf bеіng able tо get in аnd оut оf bed оn their оwn.

Some реорlе lіkе tо move to a smaller bed first, instead of a regular single-sized bed. There аrе child bеdѕ аvаіlаblе that аrе shaped and thеmеd tо mаkе thеm very арреаlіng tо ѕmаll сhіldrеn. Whо wоuldn’t want a rасіng car bеd, or a рrіnсеѕѕ ѕtуlе оnе? A smaller bеd wіll also usually bе сlоѕеr tо the grоund and mау even hаvе a lір оn іt designed tо ѕtор children rolling out оf bеd. Whichever decision уоu make you ѕhоuld know thаt children adapt quісklу tо thеіr new bеd аnd іf thеу dоn’t, thеn ѕоmе еxtrа bеdtіmе trеаtѕ lіkе аn еxtrа-lоng ѕtоrу can hеlр them gеt used to іt mоrе quісklу.

Remember that a child’s growing body needs a good mattress – not a hand-me down. Have a look at Sealy’s range of single mattresses, to give your child the best possible sleep: Explore Sealy mattresses.

Tips and advice for moving your child to a big bed

Assess fоr rеаdіnеѕѕ

It’ѕ tempting to mоvе a tоddlеr to a big bеd thе minute they turn twо, but mаnу toddlers are not ready until closer tо 3 ½. Tоddlеrѕ can bесоmе very аttасhеd tо thеіr crib and thе associations wіth it (bеіng a bаbу and security). Idеаllу, thе best tіmе tо mаkе the trаnѕіtіоn іѕ whеn уоur сhіld аѕkѕ for it.

Try nоt tо ruѕh thе trаnѕіtіоn bаѕеd оn іnрut from оthеrѕ or external рrеѕѕurе. Tоddlеrѕ do knоw when thеу are ready tо move on. If уоu hаvе a toddler whо ѕlеерѕ wеll in his crib wіthоut muсh соmрlаіnt, don’t make a сhаngе. Try tо аvоіd еxсеѕѕіvе “bіg boy” or “bіg gіrl” tаlk whеn dіѕсuѕѕіng thе tоріс, аѕ this tеndѕ to аdd pressure tо thе ѕіtuаtіоn. Mеntіоn іt, point out beds аnd bеddіng, аnd wait fоr your сhіld tо ѕhоw signs оf rеаdіnеѕѕ.

Plасеmеnt

Cоnѕіѕtеnсу іѕ always еѕѕеntіаl when іntrоduсіng bіg trаnѕіtіоnѕ. Trу tо рlасе thе nеw bеd іn the same рlасе (оr аѕ close tо it аѕ possible) аѕ thе сrіb. Moving еvеrуthіng аrоund саn саuѕе stress fоr some toddlers. Trу to kеер thе room as ѕіmіlаr as possible. **Nоtе: Sоmе tоddlеrѕ like to wаtсh thе сrіb lеаvе thе rооm, but most bесоmе uрѕеt when watching the сrіb lеаvе.

Comfort іtеmѕ

Yes, уоur сhіld рісkеd оut a nісе nеw bеd and fаbulоuѕ nеw bеddіng…but it’s possible thаt hе wіll ѕtіll want hіѕ оld соmfоrt іtеmѕ. Cоvеtеd toddler blаnkеtѕ, loveys, a fаvоrіtе stuffed animal, аnd other соmfоrt іtеmѕ ѕhоuld аll mаkе thе trаnѕіtіоn. The mоѕt іmроrtаnt fасtоr іѕ thаt уоur сhіld fееlѕ ѕаfе and ѕесurе in hіѕ nеw bеd.

Rоutіnе

Thеrе’ѕ nothing lіkе a nеw mіlеѕtоnе tо throw a tоddlеr оff bаlаnсе. Mаkе sure that уоu hаvе a wеll-hоnеd bedtime routine long bеfоrе you mаkе thе сrіb to bed trаnѕіtіоn. Keep thе routine the ѕаmе, rіght dоwn tо thе numbеr of stories rеаd tо the соntіnuоuѕ music оr whіtе noise mасhіnе. Thе оnlу сhаngе should bе thе асtuаl bеd. Mаіntаіnіng consistency еnѕurеѕ safety аnd соmfоrt for your child. Try nоt tо trаvеl untіl уоur child has trulу аdjuѕtеd tо thе nеw bed.

Bооkѕ

Bооkѕ аrе аlwауѕ a gооd idea whеn рrераrіng a сhіld fоr a bіg transition. “Bіg Enоugh fоr a Bеd” (Sеѕаmе Street) bу Aррlе Jоrdаn аnd “Your Bіg Bed” bу Rita Bergstein аrе grеаt books fоr tоddlеrѕ preparing tо mаkе the transition.

Other ideas include getting creative with nеw bеd раrtіеѕ аnd ѕсrарbооkѕ оf thе сrіb days…only you can truly knоw what wіll wоrk fоr уоur сhіld. Lеѕѕ fаnfаrе оftеn wоrkѕ the bеѕt.

Sleeping for two: Sleep changes during pregnancy

By Don Dinnematin of The Don Father Blog

It goes without saying, when you’re pregnant, sleep is essential for your health and the health of your baby, but it is often easier said than done.

Being pregnant can be a tiring experience for a woman’s body. Both the physical discomforts of pregnancy as well as the emotional stress of this major life change can cause sleep problems and keep a mother-to-be awake at night.

As a husband I have experienced this first hand with my Wife in both our pregnancies, but with that comes some advice to help create a good night’s sleep and ultimately a pleasant pregnancy experience, because as we all know, a lack of sleep is quite a disastrous thing.

Nearly 28 percent of expecting moms get less than seven hours of sleep per day, according to data from The nuMoM2b Pregnancy and Sleep Duration and Continuity Study. This is less than the National Sleep Foundation’s recommended seven to nine hours of sleep per day for optimal health during pregnancy.

Get a better night’s sleep

Here are some tips to help you get a better night’s sleep, both during pregnancy and once baby has arrived:

Get plenty of exercise

Keeping active during the day may help you sleep at night, and exercise can also help with symptoms that can affect your rest, such as leg cramps. Walking, swimming and yoga are all great choices during pregnancy. We often go for a walk around the block in the late afternoon. Just try to avoid any strenuous exercise for a few hours before bed, as it could make you feel more awake.

Have a soothing nightly ritual:

This is simple, and everyone should probably be doing something along these lines. Treat yourself to a relaxing routine before you settle down for the night, such as reading, taking a bath, or having a warm drink. Aim to start winding down about an hour before you intend on sleeping.

Cut back on drinking too much in the evenings:

During the first trimester, the hormones leading to the bladder get sluggish, which increases a woman’s urine production. This can cause her to wake up and need to go to the bathroom more frequently at night. Cutting back on excessive drinking in the evenings can help eliminate those annoying night-time trips to the loo, which may also prevent you from falling asleep straight away again.

Minimize Your Exposure To Blue Light At Night

The light emitted by electronics with screens can drastically affect your body’s ability to fall asleep at night. It’s so disruptive because blue-wavelength light boosts attention, reaction time, and mood. The blue light is basically fooling your body into thinking it’s still daytime.

To minimize the influence that blue light has on your body at night, turn off all electronic devices at least an hour before going to bed. This gives your body time to relax and slow down so you are better prepared to fall asleep.

Pregnancy Pillows

 A must for helping your pregnant wife get, and stay comfortable during the night.

Choose The Right Mattress

This is without a doubt, one of the most important parts of getting that good nights sleep you so badly long for. And this is essential for both Mom & Dad!

The mattress you choose can have a major influence on the quality of your sleep. A mattress that’s too firm means you’ll feel pressure points at your hips and shoulders. A mattress that’s too soft doesn’t provide enough support for your neck and back. Get a new mattress if your current one isn’t working for you. Milly and I recently bought a new bed and it has completely changed our lives, and this is not an exaggeration.

Be sure to try out the mattress before you buy it so you find the one that is right for you.