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.

Sleeping pills for sleep? It turns out sedated sleep leads to poor sleep

According to sleep scientist Patrick Fuller, a neurologist at Harvard Medical School, sleeping pills are not as helpful as you may think. Known as hypnotics or sedatives to the medical community, sleeping pills are used by many as a quick-fix guarantee for getting good sleep.

“I’m not a basher of hypnotics, because I think that they can play a particularly important role in people who do have true insomnia,” Fuller told Tech Insider. “But for the most part, I think many people taking hypnotic medications actually don’t need them and should work to get off of them… it’s just a cheap fix. And it’s not the right fix.”

If you do not have a diagnosed sleep disorder such as insomnia, then sleeping pills are a bad solution if you are looking for quality sleep for the following reasons:

• Sleeping pills cross the blood-brain barrier where they interfere and cause drowsiness, memory loss headache, double vision and forgetfulness
• Once they are beyond the brain they act erratically on every cell in the body causing muscle aches, stuffy or runny nose, diarrhoea, swollen glands, voice changes and even belching!
• Women should take far lower doses than men as it takes their bodies longer to process the drug’s active ingredient, zolpidem. This can cause fatal accidents if women drive while under its effects the morning after taking their sleeping pills.
• Sleeping pills are highly addictive- once you start taking them to help you sleep it is difficult to stop as any sleep issues will worsen when you stop taking the pills.

Fuller recommended waking up at the same time every day, avoiding caffeine six hours before bedtime, exercising regularly, avoiding alcohol at night, avoiding smartphone and e-reader screens in bed, and setting the sleeping mood.

Read more:

Simple tips for dealing with insomnia

‘Clean Sleeping’ tips for better sleep

Could it be that your old, uncomfortable mattress is robbing you of precious sleep? Before you start taking sleeping tablets, give your bedroom an audit. How old is your mattress? (mattresses should be replaced every 8 to 10 years.) Is it still comfortable? Do you have black-out curtains? Do you keep electronics (like TVs and mobile phones) out of the bedroom?

If it’s time to invest in a new bed, visit the Sealy website to see our range of mattresses.

50 things you need to know about sleep

To celebrate our 50th birthday we are giving you the gift of sleep! Here are 50 things you need to know about sleep:

1. Sleep helps maintain solid relationships – both at home and at work.
2. Nap for 10-30 minutes a day and you will improve your productivity in the afternoon.
3. Sleep 7.5-9 hours each night and you will have less cravings for high-carb/high-fat food.
4. An adult’s sleep cycle is 90 minutes- set your alarm clock to go off when you would be scheduled to come out of a sleep cycle and you will find it easier to wake up.
5. Sealy sprung foundations act like a shock absorber contributing to your comfort and support.
6. Are you an early bird? You can thank your genes if you are a morning person.
7. Getting enough slumber improves your reaction times and decreases your risk of causing a car accident.
8. The average base and mattress set lasts about 8 years.
9. Sleep helps us feel happier about ourselves and others.
10. Sealy mattresses use Cool Gel technology to help keep you cooler at night.
11. Electric blankets might keep you warm, but they shorten the life-span of your mattress. If you must use an electric blanket, keep it at a moderate heat.
12. Children and teens who get enough sleep perform better at school.
13. Don’t skimp when buying a new bed for your child – their growing bodies need support too.
14. Good sleep equals less sports injuries for athletes.
15. Drinking warm, sweet milk will make you feel sleepy.
16. Get good shut-eye and halve your chance of developing diabetes, high blood pressure and obesity.
17. Switch off all screens one hour before bedtime and you will fall asleep faster. There’s an app that can help you with that: The Net Nanny app.
18. A sleep mask can help you sleep more deeply.
19. Partner tossing and turning? A Sealy posture pocket mattress may be what you need to get a good night’s sleep.
20. De-clutter your bedroom to fall asleep faster.
21. A mattress protector can give your mattress an additional five years of life. Click here to view Sealy’s range of mattress and pillow protectors.
22. Use a happy scent like lavender and vanilla in your bedroom to build a positive association with sleep.
23. Taller than average? Sealy is available in standard 188cm and extra length 200cm in select models, providing a longer sleeping surface for the taller individual.
24. Cuddling stimulates both happy hormones and sleep hormones – give some hugs and kisses to your loved ones each evening.
25. A larger mattress means you are less likely to disturb your partner. Click here for tips on selecting the right kind of mattress.
26. Sleep-deprived people consume an average of 385 kcal per day extra. This is the equivalent of four slices of bread.
27. Do you doze on your back? Put a pillow under your knees to take the pressure off your lower spine. Click here to find out if your sleep position is causing you pain.
28. A warm bath triggers sleepiness. Bath just before climbing into bed and you will fall asleep faster.
29. Sleep naked and you could live longer!
30. When lying on your back or side, your pillow should keep your head in line with your spine.
31. Sex before bed can help you sleep better.
32. Do you suffer from allergies? A mattress with Aloe Vera fabric is the answer. It ensures your mattress is hypo-allergenic and stays cool, fresh and dry.
33. Getting enough sleep improves fertility in men and women.
34. Paint your bedroom in a calm shade and you will feel calm too.
35. Night owls seem to be smarter and more creative than those who keep a more conventional bedtime.
36. 85% of South Africans do not get the sleep they need (7,5 hours or more) each night. Find out more about South African sleep habits: Sealy Sleep Census results 
37. Never buy a mattress without spending at least one minute lying in the position you sleep in to see if it offers the right amount of support. Click here for tips on how to buy the perfect mattress.
38. Writing down five things you are grateful for each night before you go to bed improves your general mood.
39. Create happier dreams by listening to uplifting music just before bedtime.
40. A mattress does not need to be ‘firm’ in order for it to be good for you. Sealy mattresses offer the correct support regardless of the firmness.
41. Earplugs are a great way to mask loud noises that would otherwise disrupt your sleep.
42. Eat foods rich in B-vitamins, like bananas and oats, to help your muscles relax and fall asleep.
43. Fresh, breathable bedding helps your body warm up or cool down as needed. Buy the best quality linen you can afford to get a better night’s sleep.
44. Bamboo fabric is an intelligent textile technology with moisture wicking properties. It helps keep your mattress dry and your body cool.
45. Side-sleeper? Put a pillow between your knees to alleviate back and hip pain.
46. A double mattress offers a surface area equal to the width of one cot mattress for each adult. Now that’s a tight squeeze!
47. Candlelight does not interfere with melatonin-release, like blue electrical lights do. Enjoy a candle-lit dinner or bath and fall asleep with ease.
48. You will spend one-third of your life on your mattress – buy the best mattress you can afford.
49. Invest in a good mattress and it will cost you just a few cents per night over its lifetime!
50. Buy your bed from a retailer with a great reputation for service and integrity. Click here to find your closest Sealy retailer.

We want to give you more than just great sleep advice for our birthday. Whilst it may be our 50th birthday, we here at Sealy want to celebrate you, our loyal customer! Get your share of R250 000 by buying a Sealy mattress before 30 September 2017. Enter online here on our Sealy 50th Birthday page.

Buy a Sealy before 30 September 2017 and you could win your share of R250,000!
Buy a Sealy before 30 September 2017 and you could win your share of R250,000!