How Do You Get To Sleep Better?
Temperature Regulating Bedding for a better nights sleep.
Feel Cooler™ Temperature Regulating bedding - you'll sleep so much better!
Do you find yourself tossing and turning unable to get a good nights sleep?
Waking up hot and sweaty or chilly?
Feel Cooler temperature regulating bedding is designed to help regulate your skin temperature so you dont wake up too warm or too cold.
As you sleep, you experience changes in your body temperature and these changes can easily make you wake up too warm to too cold, interrupting your sleep. If you use temperature regulating bedding you will experience less of the changes and have a better nights sleep.
Temperature regulating bedding is using a Phase Changing material so help regulate your body temperature. Phase Change Materials (PCMs) are ideal products for temperature management solutions.
This is because they store and release thermal energy during the process of melting & freezing (changing from one phase to another.)
When PCM changes from liquid to solid, it releases large amounts of energy in the form of latent heat of fusion, or energy.
Conversely, when the material is melted, an equal amount of energy or heat is absorbed from the immediate environment as it changes from solid to liquid.
So as you sleep, your body undergoes periods of differing temperatures, resulting in a build-up of heat and humidity. The PCM in the bedding is absorbing some of this heat build up so you remain comfortable and achieve a good nights sleep.
| How Can I Sleep Better |
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MORE TIPS FOR A BETTER NIGHT'S SLEEP.
1: Keep a regular sleep schedule
Getting back in sync with your body’s natural sleeping and waking cycles, also known as your circadian rhythm is one of the most important strategies for achieving a good night's sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel more refreshed and energized than if you sleep the same number, or even more, hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is the most important thing.
Set a regular bedtime. Go to bed at the same time every night. Choose a time when you are normally done with your daily duties and when you are normally tired, this keeps you from tossing and turning and wasting time. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small, daily increments.
15 minutes earlier or later each day should do.
Also, wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular sleep and wake schedule, even on weekends. If necessary, nap to make up for any lost sleep.This strategy allows you to pay off your sleep debt without disturbing your natural circadian rhythm, which often backfires in insomnia and throws you off for days. Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it has the potential to make insomnia worse. If insomnia is a problem for you, consider eliminating any napping. If you must nap, do it in the early afternoon, and keep it limited to thirty minutes.
Fight after-dinner drowsiness. If you find yourself getting tired well before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep. Try washing the dishes, getting an outfit ready for the next day, or call a family member you haven't talked to in awhile. If you give in to your tiredness you may wake up later in the night and have trouble getting back to sleep.
2: Naturally regulate your sleep cycle
Turn off your television and your computer. Many people use television to fall asleep or torelax at the end of a long day. However, the light from the television screen suppresses melatonin production. Also television can actually stimulate the mind, rather than relaxing it. Instead, try listening to relaxing music or audio books instead. If your favorite TV show is on late at night, record it and watch earlier in the day, or adjust your wake time to ensure you get the best possible sleep.
Don’t read from a backlit device at night (such as an iPad, or Kindle Fire.) If you use a portable electronic device to read, use an eReader that does not have a backlight, one that requires an additional light source such as a lamp.
Change your light bulbs. Avoid bright lights before bed, use lower wattage bulbs instead. When it’s time to sleep, make sure the room is dark. The darker it is, the better you’ll sleep. Cover electronic displays, such as your television or computer screens. Use heavy curtains or shades to block light from any windows as well. Try using an eye mask to cover your eyes. If you need to go to the bathroom at night, use a flashlight to find your way. As long as it’s safe to do so, keep the light to a minimum so it will be easier to go back to sleep.
3: Our daytime eating and exercise habits play a role in how well you sleep.
It’s particularly important to watch what you put in your body in the hours leading up to your bedtime. Stay away from big meals late at night. Try to make your dinnertime earlier in the evening. Avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up.
Also be cautious when it comes to spicy or acidic foods in the evening. They can cause stomach trouble, heartburn, or acid reflux that can distract you from sleep. Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep. This isn't actually the case. While it may make you fall asleep faster, alcohol reduces the quality of your sleep, waking you up or disturbing your sleep later in the night. To avoid this effect, stay away from alcohol in the hours before bed.
Cut down on caffeine. You might not be surprised to know that caffeine can cause sleep problems, but did you know it can have these effects up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or even cutting back your overall intake. You may also consider reducing the drinking of any liquids in the evening hours. Drinking lots of water, juice, tea, or other fluids may result in more frequent trips to the bathroom throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
Quit smoking. This is a good idea regardless of how well you sleep, of course. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep. Smoking also causes respiratory issues that may cause issues and keep you from getting a good night's sleep.
4: Maintain your mattress.
Make sure you remember to turn your mattress over every few months. You should also consider replacing it every 5 - 7 years. If you feel springs poking through or ridges beneath the surface when you're lying on the bed then it's likely time for a replacement. It could also cause you and your partner roll to the middle of the bed unintentionally and disturbing the other. Either way, it's time to go mattress shopping. You may also find that the mattress is to blame if you find yourself sleeping better when you travel or otherwise find yourself in another bed.
5: Get comfortable
Create a room that is ideal for sleeping. Usually, this means a cool, dark and quiet room. Consider using darkening shades, earplugs or earmuffs, a fan or another devices to create an environment that best suits your needs. Your mattress and pillow can contribute significantly to better sleep. Since the features of good bedding are subjective, look for what feels most comfortable to you. If you happen to share your bed, make sure you have enough room for both of you. If you have children or pets, set limits on how often they sleep with you if at all. It is recommended you insist on separate sleeping quarters to ensure everyone gets the best night's sleep possible.
6: Include physical activity in your daily routine
Regular physical activity and excercise can promote better sleep. It even helps you to fall asleep faster and allows you to enjoy deeper sleep. Timing is very important, though. If you exercise too closely to your bedtime, you might be too energized to fall asleep. If you feel this is an issue for you, try exercising earlier in the day. This should allow your body to relax enough before you lie down for the night.
