Sleep Tips

9 Feb

Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis: Sleep Foundation

  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
  2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
  3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
  4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
  5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
  6. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
  7. Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
  8. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
  9. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping,avoid electronics before bed or in the middle of the night.
  10. If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
  11. If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.
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Mattresses Asheville Futons Beds Kingsdown Mattress Sale

12 May

17 Year Anniversary Mattress Sale, Save 30-70%, Asheville Family Owned. ‘Great service at this little shop in Asheville! We love our Kings Down mattress so much we just ordered another one to be delivered to our home in Ohio’ Beth P. Leicester, NC Discounted Kingsdown Mattresses, NC Made Mattresses, Immediate Availability, Futons, Bunk Beds, Gel Memory Foam, Pocketed Coils, Adjustable Bases,

Source: Mattresses Asheville Futons Beds Kingsdown Mattress Sale

Is your teenager tired all the time? The reason may have to do with his or her school start time.

27 Jan

It’s an argument that many have been making for years, that U.S. high schools should start later.  There’s new evidence that it would be helpful, this time coming from Canada. Sleep Better

Source: Is your teenager tired all the time? The reason may have to do with his or her school start time.

Is your teenager tired all the time? The reason may have to do with his or her school start time.

27 Jan

bigstock-people-education-session-ex-108539093-230x153It’s an argument that many have been making for years, that U.S. high schools should start later.  There’s new evidence that it would be helpful, this time coming from Canada.

Sleep Better

Consequences of Poor Sleep

24 Jan

Most people can feel the consequences of insufficient sleep. They’re irritable and exhausted. They are easily distracted and often don’t make sound decisions. However, there are more consequences of poor sleep that aren’t always as easy to see. – See more at: http://www.bettersleep.org/better-sleep/healthy-sleep/consequences-of-poor-sleep/#sthash.yBY3wLuP.dpuf10409205_10153001019549904_1127170520029596987_n[1]

The Best Type Of Advertising

10 Jul

The best type of advertising. Thank you, Sally H.
5.0 star rating 7/6/2014
“My fiance and I had just moved into town and were in search of a new mattress when we had the fortune to find Affordable Bedding. Patrick, the owner of this family-run business, was friendly and professional. He talked us through the options in our budget and invited us to try out each model. We purchased a pillow-top mattress and box-spring which were delivered free of charge and promptly on time. We have already enjoyed several good nights of sleep on the new mattress. Again, our shopping experience here was informative and friendly, and we got a quality product which I’m sure we’ll enjoy for years to come. When it’s time to upgrade or purchase another mattress, we will definitely return to Affordable Bedding. Thank you, Patrick!” http://www.yelp.com/biz/affordable-bedding-inc-asheville?sort_by=date_desc

5 Star Reviews

13 Jun

These great reviews from our customers are extremely important to us and our future customers. Thank you Amanda for your kind words and leaving such a positive 5 star review. #Grateful #avl #mattress
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