And then, there are also some people who find themselves too wound-up to shut their brains off, ending up lying awake hour after hour. Unless your sleep problems are caused by a medical condition, you could improve the quality of your rest by including minor changes in your night time routine. Read below for some quick fixes for common sleep problems.

• Be more active during the day. Leading a sedentary life does not allow you to feel physically tired enough to go to sleep at night. Exercise seems to improve not only sleep, but also mood and energy levels. If you are too busy to go to the gym, a simple walk around the parking lot or using the stairs will do just fine. Pack some athletic shoes along and get moving after your day’s work.
• Get up earlier. Sleeping until noon messes up with your body’s circadian rhythm. If you observe that you tend to get sleepy only after midnight, then chances are, you are now getting up early enough. Even if you don’t have to be anywhere at nine o’clock, get into the habit of waking up at eight am at the latest. You will find your days becoming more productive too.
• Impose a caffeine moratorium after three pm. If you need to be asleep by ten or eleven am, then you should consume your last frappe no later than 3pm. That way, your body will have more than enough time to clear the caffeine from your system by night time.
• Make your bedroom conducive for rest and relaxation. A room that is too noisy, too messy, or too chaotic does not exactly invite slumber. Take out everything not necessary for sleeping, such as the TV. Install some mood lighting (like an inexpensive low-wattage lamp) and pipe in some soothing music. Aromatherapy can also work wonders: lavender and chamomile essential oils are said to promote better sleep.
• Invest in a good comfy bed and pillows. If your living room couch is a lot more comfortable and inviting than your bed, then you shouldn’t be surprised if you find yourself staying more in the couch. A bed is an essential piece of furniture, and you really should get the best that you can afford. Get a mattress that provides adequate support for your neck and back when lying in various positions. Also, you will really find it worthwhile to splurge on good, fluffy pillows and a set of luxurious bed linens with a high thread count. Make your bed as inviting as possible, and you will soon find yourself actually looking forward to catching forty winks.

Author Bio- Sunny is a Global Brand Manager at Mattressnextday.co.uk – The UK’s no1 supplier for memory foam mattress. Mattressnextday sells well known names such as: Sealy mattress, Silentnight mattress, Sleepeezee, Dream Works, Serene, Sprungland just to name a few. For more information see their website: http://www.mattressnextday.co.uk/sleep.php

I am sure everyone has troubles getting up early once in a while, even those who are early birds. But do we ever think about what makes it hard for us to get up early? I didn’t. I used to be a terrible heavy sleeper, every morning was a torture for me and I was craving for weekend to come so I would be able to sleep in till noon. I thought early risers never had problems waking up early in the morning, so I always wanted to become one. But, to tell you the truth, it doesn’t matter if you are a night owl or an early bird, you can still have hard times waking up early in the morning. It’s all because there are some things that you should do and some that you shouldn’t to feel great getting up early!

So, here is the list of Dos to become a morning person:

1. Commit yourself to waking up at the same time every morning, even on weekend, even on holiday. Persistence is the key to building any habit.
2. Get out of bed as soon as your alarm clock goes off. Snooze button is your worst enemy. You are just a human, so you can be weak and tempted sometimes to push a snooze button. That’s why it is better to make sure your alarm clock hasn’t got one.
3. Open the curtains to get exposed to the sun or, if you have to wake up earlier than the sun rises, turn on the lights. This lets your body know that the day has begun and it is time to wake up. Same rule applies when you go to sleep, so make sure it is dark in your bedroom at night.
4. Take contrast shower to help your body wake up. This little trick not only will give you fresh feeling but also will speed up your blood circulation for an energy boost.
5. Get moving, jog outside or simply walk your dog out, it’s all good when it comes to exercising in the morning.

Things you should avoid doing to be an early riser:

1. Skipping breakfast. Healthy nutritious breakfast gives us energy for the whole day. Once you skip it, your productivity will hit its lows and you will feel tired and sleepy for the rest of the day.
2. Drinking coffee after noon. Coffee does give you an energy boost, but you should drink it in the morning. Otherwise you will have troubles falling asleep. And, keep in mind that it refers to other caffeine products too.
3. Watching TV or playing computer games before the bedtime. Probably, you have already heard that television and computer games have a great impact on your nervous system and bring you to arousal state; and it results in various sleep disorders and insomnia.
4. Consuming alcohol in the evening.  Undoubtedly alcohol makes you sleepy and more relaxed, but you shouldn’t use it as an extra help falling asleep. It turns out that alcohol messes up the sleep patterns and prevents you from having a quality sleep you need. It is more likely it will harm you giving the morning hangover rather than do good helping fall asleep.
5. Having big meal for dinner. Eating heavy or spicy food at the dinner table is not a good idea. Your body should rest when you are sleeping too instead of digesting the food. Besides, it leads directly to weight gain and obesity. So, do yourself a favor and have a light dinner.

And, of course, the most important thing you need to wake up early is motivation! Find a reason to get up and you will see how easy it is to become a morning person. Good luck!

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This is a guest post by Amber Smith.

Amber is a time management expert and runs the site HowToGetUpEarly.com. The site is about helping people to get up early and be more productive by sharing original tips and innovative products.

The first thing you need to know about mattresses is that there are three types of mattress construction: innerspring, memory foam, and latex foam. Each has different support properties, lifespan, price point, and maintenance required.

Innerspring

This is the standard, tried-and-true mattress construction. The main mattress support is provided by metal springs that are contained inside the mattress. These springs spread your weight over the surface of the mattress to provide support. There are many variations of spring design and firmnesses but they all use this same basic principal. A properly cared for quality innerspring mattress should last between seven and ten years

Pros

Least expensive mattress option

Many brands and constructions to choose from

Lightest type of mattress

A memory foam pad can be added to get the feel of a more expensive memory foam mattress

Cons

May require periodic rotation and/or flipping

Coils may break or poke through the mattress as it ages

Mattress may begin to sag in the middle or wear unevenly as it ages

Memory Foam

Memory foam is a high-density visco-elastic polyurethane foam that was developed by NASA as a cushioning material. Memory foam gets its name from its ability to mold to pressure applied to it and then return to its original form once the pressure is removed. The foam responds to body heat by giving way to cradle the sleeper’s body. A properly cared for memory foam mattress should last between ten and twenty years.

Pros

Conforms to body shape to provide support

Lasts up to twenty years

More resistant to bed bugs and dust mites that innerspring mattresses

Reduced motion transfer across the mattress

Cons

Expensive compared to innerspring mattresses

Holds heat and may make the sleeper uncomfortably hot

Eventually loses some spring-back as it becomes compressed over time

Mattresses are very heavy

May give off an odor when new

Latex Foam

Latex foam mattresses use a latex foam core for support. Latex foam is created by whipping latex with air to create a open cell foam that is durable and supportive. There are two latex foam manufacturing processes: Dunlop and Talalay. Dunlop is the older process and features a firmer support with increasing rigidity from top to bottom. Talalay is the newest process, which is slightly softer, more durable, has an even consistency throughout, and is more expensive than Dunlop mattresses. A properly cared for latex foam mattress will last between ten and twenty years.

Pros

Up to three times more durable than memory foam

Open cell construction allows airflow and prevents heat build up

Dust mite resistant, hypoallergenic, and naturally mold and mildew proof

Cons

Latex foam mattresses are the most expensive option

Mattresses are very heavy

Less conforming than memory foam mattresses

May give off an odor when new

Conclusion

So keep all this in mind when deciding which type of mattress is right for you and your budget. The best way to determine the best mattress for you is to test it out. Also, many retailers will let you return a mattress after several weeks if you end up not liking it. So shop with confidence and you will be sleeping better before you know it.

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This is a guest post written by Michelle Gordon:

Bio: +Michelle Gordon is a sleep expert who researches and writes about sleep, and is an online publisher for Latexmattress.org

Trouble sleeping not only causes us to feel fatigued during the day but it can also take a toll on our health and weaken our immune system. It turns out that those who do not get enough sleep are more susceptible to colds and stay ill longer. Why? Because during sleep, our immune system produces cytokines, small protein molecules that combat viruses and bacteria.

Sleep disorders, frequent waking up at night and shallow sleep can all cause disorders in our immune system — making us more vulnerable to disease and virus attacks. Therefore getting an adequate amount of sleep is important for our well being; average adults need 7-8 hours of sleep while school-age children need up to 9-10 hours (although individual needs may vary).

Here are some tips to help you get to sleep and stay asleep during the night:

-          Stick to a schedule. Go to sleep at the same time every night and wake up at the same time every morning.

-          Do not over indulge before bed. While it is important not to go to sleep hungry it is also crucial not to overeat. Have a light dinner at least 30 minutes before heading to bed.

-          Relax. Before bedtime, take an aromatic bath, read a book or listen to music.

-          Ventilate your bedroom – Experts agree that the most comfortable temperature for sleep is 65-70 degrees.

-          Avoid sleeping during the day. If you have trouble falling asleep and staying asleep then naps are not recommended as they may disturb your day/night sleep rhythms.

Sudden Infant Death Syndrome, also known as SIDS, is the name for sudden and unexplained death of an infant younger than a one year old. It is estimated that each year over 7,000 babies die from SIDS in the United States It strikes families of all races, ethnic and socioeconomic origins. Determining the cause of SIDS baffles scientist all over the world. Even though we don’t have solid answers yet, doctors have isolated several risk factors that may play a role in SIDS, such as: stress in a normal baby, caused by infection or other factors, a birth defect, failure to develop and or a period of rapid growth when babies are especially vulnerable.

Ways to prevent SIDS:

-          Place babies on their back to sleep- this is the safest position for a baby to sleep in, placing them on their stomachs or sides nearly doubles the risk of SIDS.

-          Avoid sleeping with your baby in the same bed – even if it’s just a day nap.

-          Avoid smoking cigarettes during and after your pregnancy ,  protect your baby from second-hand smoke

-          Keep soft objects, toys, and loose bedding out of your baby’s sleeping area- those items could potentially cover your baby’s face and cause suffocation.

-          Place your baby on the firm surface, such as safety-approved crib mattress cover with fitted sheet

-          Avoid letting your baby overheat during sleep- Dress your baby in light sleep clothing and keep room at a temperature that is comfortable for an adult.

-          Make sure that your baby can move arms and legs freely during sleep.

For more information about crib safety visit: http://www.cpsc.gov/

To learn more about SIDS click on the link below:

http://www.babycenter.com/baby-sleep-safety

Taking naps during the day allows kids to memorize abstract information. Children less than a year-and a half old organize the structure of language and other information supplied by their everyday environment during nap time.

Regular naps at a young age are no waste of time claims psychologist Dr. Almut Hupbach, co-author of research conducted at the University of Arizona in Tucson. Children who take naps soon after learning are able to better grasp the essence of language structure.

In the first phase of the study researchers visited the homes of 24 healthy 15 month old babies. The experimenter played a 15-minute recording of a woman reading sentences in an artificially created, non-existent language while interacting with the infant. The recording contained 48 sequences requiring the child to track sequential dependencies between first and third word in the three word sentences (e.g. Pel-wadim-jic, vot-kicey rud, pel-deecha-jic). All children were then put to bed 4 hours after the visit. The next day, parents brought the infants to the lab and sat them in front of two speakers that alternatively played familiar and new sequences. The children clearly remembered, listen attentively and responded more vigurosly to the structure of the entire sequence from an earlier session than at the single word of the new sequence.

The second phase of the experiment also included 24 healthy 15 month old infants that listed to the same recording of the artificial language but did not fall asleep in the next 4 hours. Tested the next day the children showed no differences in behavior, regardless of weather the recording was already known to them, or completely new.

The team, which in addition to Dr. Hupbach included Professor Lynn Nadel, Dr. Rebbeca L. Gomez, and Dr. Richard R. Bootzin, concluded that sleep plays a beneficial role for a variety of cognitive functions during infancy. Taking naps contributes to the development of learning ability and memory in infants.

To read the full study on Nap-dependent learning in infants, click on the link below

http://web.arizona.edu/~tigger/Hupbach-Gomez-Bootzin-Nadel-sleep-09.pdf

10 Sleep Reduces Stress

Whether you are getting ready for a full night’s sleep, or just taking a nap, sleep can help to control your mental and physical stress levels. Sleeping can help to lower high blood pressure levels and elevated levels of stress levels. Today’s world is a fast paced lifestyle, so sleeping can definitely slow your stress levels.

9 Sleep Helps Athletic performance

Athletic performance is more important that some may think. Not everyone is going to be a super star athlete like Kobe Bryant, but receiving athletic grants or scholarships can go a long way for ones future. Athletic performance is linked to stronger social skills, improved classwork, and of course, fun. Resting up for the big game is very important if you want your performance to be top notch.

8 Sleep Improves Memory

When you are sleep deprived you often find difficulty concentrating, remembering, or even constructing clear thoughts. Sleeping helps your brain with rest/recovery and in turn your brain is busy organizing and sorting out thought or memories.

7 Sleep Helps Job Performance

This one almost seems like a no brainer, but still many of us wake up agitated, and our performance on the job suffers as a result. Without the necessary rest we are unable to perform complex problem solving skills, and find ourselves constantly playing catch up. Good sleep makes for good work.

6 Sleeping Helps Repair Your Body

Your body is constantly at war with the outside world. When we are breaking down muscles and draining our bodies physically, sleep can help to repair proteins that have been damaged. While this can be done out of sleep, the majority of protein repair happens in REM sleep. Sleep also helps to repair damaged skin cells that can lead to acne, or even scarring. A healthy body requires healthy sleep.

5 Sleeping Can Help You to Live Longer

Too little sleep is often correlated with a shorter life span. It is not quite spelled out whether sleep is a cause or an effect, but a healthy sleep schedule is related to longer years for a person. In 2010 a study in women between 60 and 70 showed more deaths occurred for those who got less than 5-6 hours of sleep each night; however too much sleep can also be harmful. A healthy balance of rest is required.

4 Sleep Helps Creativity

In addition to improving memory sleeping also is linked to creativity. Creativity is vital to many individuals in life. Without new inspiring ideas, the world will take much longer to develop. A good night’s sleep can help you to find that creative drive that you yearn for. Often times, writers block is associated with a lack of sleep.

3 Sleep Helps Your Heart

Everyone wants a strong healthy heart. Sleep plays a major role in helping maintain a healthy heart. Your cardiovascular system is always under stress and high blood pressure can be the main culprit. Sleep helps to keep cholesterol levels in check, which plays a major role in heart disease.

2 Sleeping Helps to Control Weight

If you are on a new diet plan, you may want to plan for an earlier bedtime as well. Diet and exercise are a key part to losing weight. Without proper rest and recovery diet and exercise may be useless. Your body needs to repair muscle proteins, and sleep can ensure that your diet is be maximized to its full potential. Otherwise, nutrients would be wasted, and you would be left feeling groggy.

1 Sleep Helps to Avoid AccidentsOn average one and six accidents are related to sleep deprivation. Sleepiness affects our decision making, and reaction time. On top of that, a winding smooth road is unfortunately, too relaxing, and falling asleep at the wheel is a very scary possibility. A combination of a lack of sleep and getting behind the wheel can be even more dangerous than alcohol related incidents.

Bonus! Sleep Helps with Depression

More and more in our fast paced world depression is affecting American’s lives. Depression can be caused by any number of things, and it can be a very serious condition. Sleep helps to control our irritability, and our anxiety, which are too of the leading contributors to depression. Sleep helps you to achieve more emotional stability, which can help you in almost every aspect of life.

Sleeping has endless health benefits. A good night’s rest can go a long way in today’s busy lifestyle. The average adult requires around 7-9 hours of sleep, so try to work that into your hectic lifestyle each night. Remember napping can always help too! A regular sleep schedule helps promote better sleeping habits and falling asleep faster.

This is a guest post authored by  Nicole Brinski

Could some of these problems – obesity itself and obesity-driven sleep disorders – be attributed to the quality of your mattress? It could be worth a closer look. Since sleep deprivation can result in over-eating throughout the day to increase energy levels and over-eating results in obesity, taking a look at the quality of your mattress, even if it feels “just fine” or “better than new,” may be a worthwhile and beneficial exercise.

Do you stir through the night? As a test, make a conscious effort to note the position you wake up in and ask yourself if that was the same position that you tried to fall asleep in. A tough question to answer, but you might be surprised.

According to research conducted by qMattresses.com, a website primarily dedicated to mattress reviews and sleep health, an older mattress will lack the support characteristics of a younger model. With a lack of support, specific pressure points in your body will become strained, causing enough discomfort that your brain triggers you to move. While this stirring relieves the strain on those pressure points, it actually disrupts the quality of sleep. Because the stirring is done subconsciously, the only indication of a restless night and poor sleep may be in the morning, when people wake up still feeling exhausted.

As a consequence of a poor night’s sleep, a lot of people will eat high-energy (most often high-sugar or high-carb) foods throughout the day to boost energy. Most of us know what these foods do to our physique; carbs are converted into sugars which, if not used to fuel the body, turn into fat. Sugars and fats also cause our bodies to crave more sugars, further perpetuating the cycle. Give it a few months or a year and, eventually, people are left with a weight problem. As mentioned earlier, weight problems often lead to sleep problems.

One by-product of obesity, snoring, is such a common sleep disorder today that most of us do not even consider it a disorder at all. It affects up to 50% of adults, most of which are male. Snoring can also be linked back to poor mattress support. Since most mattresses can be deemed “comfortable” when back-sleeping, a lot of people ignore the signs that their mattress needs to be replaced.

Do you snore? Try sleeping on your back. Try falling asleep on your side or stomach. A mattress with good support will allow you to fall asleep in a side-sleeping or stomach-sleeping position. A mattress with poor support will leave you uncomfortable. Untreated, snoring can lead to more serious sleep disorders like sleep apnea, a sleep disorder that deprives the brain of oxygen.

When you take a closer look, it is obvious how this self-perpetuating cycle of poor sleep, poor eating, chronic fatigue and poor mattress support can result in serious health problems down the road. In some cases, the cycle can be broken by improving sleep quality through a better mattress. If left unattended, however, a mattress that needs to be replaced will continue to cut into hours of quality sleep until the problem evolves into something more serious.

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This is a guest post authored by qMattresses.com

 What is insomnia?

Insomnia generally refers to trouble falling and staying asleep. As a medical term, insomnia is defined as any sleep-related disorder, such as difficulty of falling asleep and/or staying asleep. It is worth mentioning that insomnia can have various forms- from occasional, lasting only few days to chronic (which may last months).

Symptoms

The two main symptoms of insomnia are involuntary shortening of sleep and being unable to sleep despite feeling fatigue.

Causes

Insomnia affects different people for different reasons. The most common causes are:  psychiatric disorders such as depression, anxiety and stress. Other causes of insomnia include poor diet and leading an unhealthy lifestyle; people who drink alcohol or caffeinated beverages or eat late at night are more likely to suffer from insomnia. People who have a disturbed circadian rhythms due to working late night shifts or going to bed at varied times each night are more at risk of experiencing insomnia.

Treatment

Effective treatment of insomnia should be based on eliminating the primary cause based of the insomnia (somatic or mental disorders). There is range of treatments/methods for relief of symptoms of insomnia. A systematic treatment must be provided to regulate circadian rhythms, the elimination of stimulants (such as coffee and alcohol) and proper diet. In many cases, patients have improved their condition by practicing relaxation techniques.

In the most difficult cases, pharmacological treatment is used to fight insomnia. Sleep medications should not be abused – their use should take place for limited time and always under medical supervision.

Many people underestimate the dangers of insomnia. While in case of occasional insomnia there is not much reason to be concerned, chronic insomnia can lead to weakening of the immune system and disorders of the nervous system. Remember that our bodies need sleep to function properly. Fatigue, impaired memory, concentration and bad mood are just the first effects of insomnia.