Sleep Habits of the Rich and Famous

The ideal sleep number is between 7-9 hours of sleep a night. Sleep is beneficial in aiding the body when it comes to feeling recharged and refreshed as well as more alert to take on the day’s task. Getting the right amount of sleep can aid in a healthy heart as well as weight loss and a better outlook on life. However, everyone sleeps a little differently.  There are few people who can get by on less than 5 hours of sleep. These individuals make up only about 5% of the population. Here are some famous sleepers and their sleeping habits.

 

thomas

Thomas Edison  believed sleep to be a waste of time. With so many things to accomplish, he tried to sleep as little as possible. He used a polyphasic sleep cycle, which essentially means napping every couple of hours for no more than a total of 3 hours a day.

 

 

arianna

Arianna Huffington collapsed in 2007 from exhaustion. Since then she has turned her life around to garner more attention around a restful night’s sleep. This is why she has turned her bedroom into a “slumber palace”, complete with a canopied bed and blackout curtains. She turns off all electronics and leaves them outside the bedroom. Lastly, after a calming bath, she settles in for 8 hours of slumber.

 

matt

 

 

Matthew McConaughy – McConaughy sleeps 8 hours a night. Anything less, he claims “I’m not near as good the next day if I get less.”

 

 

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Jennifer Lawrence – Lawrence prefers an 8 hour sleep. She jokes, “Anything less than six and I have to cover the mirrors in my house.”

 

 

 

amanda

 

 

Amanda Seyfried – Seyfriend admits to needing 10 hours a night. She states “I get more sleep than the average human being.”

 

 

 

albert

 

Albert Einstein- Einstein also needed 10 hours of sleep a night. To top it off, he even admitted to taking afternoon naps as well.

 

 

 

So unless, you’re the next Thomas Edison, it is safe to assume that you need that solid 8 hours of sleep. If celebrities do it, you can do it! Here are some tips for improving the quality of your sleep.

  • Lose the anxiety and work stress. Stress will only keep you awake longer. It is best to clear your mind in order to fall asleep fast.
  • Create a routine. Routinely going to sleep and waking up at the same time will program your body into getting sleepy at the same time each night and hopefully help you avoid hitting snooze in the morning.
  • Exercise each day. Daily exercise can add 45 minutes to your sleep pattern.
  • Make your bedroom your sleep haven. Keep all electronics and other light distractions off and in another room.
  • Invest in a good mattress. If you spend 1/3 of your day in bed, why not make it the best sleep? Cooling mattresses can help the body relax and know when it’s time for bed, helping you fall asleep faster and stay asleep.

Which of these sleep habits surprised you most?

 

https://www.entrepreneur.com/article/243275
http://www.mattress-inquirer.com/sleep-deprivation-and-celebrities-some-dont-sleep-but-should/
http://www.mattressjournal.org/10-celebrities-who-love-to-sleep/

Sleeplessness in the Workplace

Striving to maintain a work-life balance is something many people struggle with on a daily basis. With sleep being stressed more than ever as one of the most important factors to overall health, productivity, and life, it is the most beneficial resource for an effective workplace.

Technically we are supposed to be engaged in more sleep than any other activity in a 24-hour day, given that adults need 7-9 hours of sleep a night. But with the demands at work, home, and personal life straining a healthy balance, sleep rarely makes an appearance in the work-life balance discussion.

Researchers in 2014 conducted a study that examined these issues and found that people “borrow” time from their sleep in order to maintain the demands of work and home. The higher the demands, the more likely that sleep will suffer. Continue reading Sleeplessness in the Workplace

The Perfect Sleep Formula

Making sleep a priority can be difficult.  However, in today’s society the benefit of sleep is becoming more and more prevalent. Sleep has many benefits and aids in health and mental cognition. So what is the ultimate formula for a good night’s sleep?

QUIET +DARK+COOL

Quiet
Noise is a big reason that individuals do not get enough of a restful slumber. Noise can make it difficult to fall asleep and even more difficult to stay asleep. One helpful fix is to invest in a sound machine. Sound machines provide soothing sounds and background noise while drowning out wakeful sounds. If you happen to be really sensitive, it wouldn’t hurt to look into ear plugs. Although, you may be able to fall asleep in a noisy room, continuous noises prevent you from entering deep sleep, which is necessary in order to feel fully rested.

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Dark
Screens in the bedroom are a huge turn off. The bedroom is a sacred place for sleep and should be treated as such. It is easy to get caught up in scrolling through social media or watching a nail biting drama, however, cell phones, televisions, and computers all emit blue light which can actually make it more difficult to fall asleep. Even alarm clock digital displays can be detrimental to a good night’s sleep. The light as well as the constant anxiety of counting the minutes can make it more difficult to fall asleep. If you must have a light source, it is important for it to be dim. Most cell phones even have a night mode on it which shuts off the blue light emitted from these devices. Also, if a cell phone is necessary place it screen down because most screens light up when there is an incoming call or text. These light flashes can be distracting to a good night’s sleep. Blackout curtains are especially helpful in removing bright lights from the outside.

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Cool
As you sleep, your natural body temperature will drop in preparation for sleep. The optimum sleep temperature according to Dr. Rosenberg (a board-certified sleep medicine physician and author of The Doctor’s Guide to Sleep Solutions for Stress & Anxiety) is between 65-72 degrees. A room that is too warm will actually make it harder to fall asleep and stay asleep. Additional ideas to achieve this optimal sleep temperature is to remove heavy blankets, turn on a far, or wear lightweight pajamas. The new Tanda mattress is the perfect addition to keeping you cool all night long with it’sbreakthrough ATROS cooling technology.

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This foolproof formula will have you drifting off to sleep and staying asleep  so you are recharged and ready to go each day.

Sleeping With Pets

Sleeping with animals has been an age old debate. These furry friends provide comfort and warmth, while on the other hand they sometimes carry bacteria and can keep you awake at night. So rather than put this debate to rest, why don’t we look at both sides.

First, to counterbalance the idea that sleeping with pets is bad, in one study, 41% of participants reported sleeping better when their pet was in bed with them. This alone debunks the myth that pets can ruin a good night’s sleep. Then again, this is all dependent on the animal. Some are small and don’t take up much room and are just happy to be in your presence, while others toss and turn and are considered bed hogs.

One quick fix to the concern of pets carrying diseases is to include regular wellness exams, parasite control, vaccinations, and dental care. If you treat your pet like a child, then include the proper hygiene and care.

Unless you have bad allergies or asthma, there is no reason that your pet can’t sleep in bed with you. Even in this case, invest in a dehumidifier or inhaler, and consider keeping your furry friend out of the bedroom.

Overall, pets are very good bed companions for a number of reasons.

They’re comfortable

  • Animals are comforting and a member of the family.

They fight insomnia

  • Animals promote calm, stress relief, and a feeling of safety

Snuggling relieves stress and anxiety

  • Therapy dogs are proof that snuggles are great stress relievers, and can even lower heart rate.

They provide warmth

  • In the winter, who doesn’t love a personal heater?

They make you feel safe

  • Pets are like little guard animals that watch over the home. Sometimes having that extra set of eyes is just comforting.

It’s good for your pet, too

  • They receive comfort from you the same way you receive comfort from them!

Rise & Shine, Becoming a Morning Person in 10 Steps

Jealous of those supposed early birds who can get out of bed with ease while the rest of us begrudgingly roll out? You are not alone, many people have a love-hate relationship with mornings but there are ways to adjust your routine to make you a morning person.

  1. Catch them Zzz’s

As much as we wish we had more time to sleep this is actually important as getting 7-9 hours of sleep is essential to our health. Sleep has shown to help retain important information, heighten concentration, lower blood pressure and stress levels, and lead to better metabolism.

  1. No Screens in the Bedroom

As much as we all love watching some reality TV before bed (Below Deck anyone?), the blue light emitted from electronics, especially cell phones, laptops, and tablets can wreak havoc on your sleep cycle. If you can’t have no screens in bed, try and limit it to as few as possible or restrict access to at least an hour before bed. If not, adjust the brightness to as low as possible (some phones have a blue light filter that works off sunrise-sunset schedule).

  1. Lay Out Your Clothes the Night Before

While you might not be in elementary school anymore, laying out your clothes the night before will make you feel more confident for the next day.

  1. Create a Nighttime Routine

Create a ritual (read a book, brush your teeth, go to bed) you repeat night after night in a specific order. Your body will get used to your nighttime routine and know it is time to shut down and go to sleep.

  1. Don’t Hit that Snooze

As annoying as some alarms can be, get up when your alarm goes off because you might say 5 more minutes, close your eyes and boom, its 30 minutes later and you’re running around like a chicken with their head cut off because you’ll be late to work.

  1. Get Up at the Same Time Every Day

Ever wake up a couple minutes before your alarm clock? That’s your internal clock and it can be thrown off as simple as sleeping in too long over the weekends. If not, by getting up around the same time every day, you can develop this internal clock where the alarm is just there as backup plan.

  1. Mentally Plan Out Your Day

Got those morning blues? Right when you wake up, mentally plan out your day so you can prepare yourself. Have something to look forward to in order to get you through the day.

  1. Meditate

We’re not saying you need to get up and go to yoga at the crack of dawn, but mediating for 10 minutes in the morning before you start your day can help you feel a little jumpstarted for the day.

  1. Grab Some Nosh

They were right; breakfast is the most important meal of the day. In the morning, we usually feel rushed and don’t have time to grab some grub. However, breakfast gets your day going and kickstart your metabolism, giving you more energy throughout the day.

  1. Carpool with a buddy or coworker

Having some company in the morning will help you ease into the morning and sharing that time with other people will make sure you’re on time—giving you a reason to get up on time in the morning.

 

Are you converted morning person? Let us know what worked for you in the comments below.

What Size Mattress is the Best for You?

Getting a new mattress is a process that comes with a lot of questions. How much should you spend?

What kind of mattress is best for you?

We all know that buying a bed is an important decision, and once you figure out what kind of mattress is a good fit to aid your sleeping habits, the next question is usually ‘what size should I get’?

Choosing the right size mattress greatly depends on how many people will be using it, and how much space will be needed while sleeping, so what’s really the difference in mattress sizes?

Is bigger always better?

Those who tend to sprawl out and roll around when they sleep would probably prefer a large mattress; more room for stretching your limbs or more room for when your partner moves onto your side of the bed.

But ‘bigger’ has different meanings. Does ‘bigger’ mean longer, or wider?

Or does it just mean overall bigger?

For the biggest mattresses (without getting a specialty mattress), the King comes in two popular sizes; the standard King (80’’x76’’) and the California, or ‘Cal’ King (84’’x72’’). The Cal King is longer where the standard King is wider; the Cal King reaches around 84 inches in length, where the standard King is about 74 inches wide.

So, for those vertically inclined people, the Cal King would probably be a better fit if you’re around six feet tall, since the Cal King tops out at 7 feet long. The regular King is the same size as two Twin XL mattresses put side by side. This is essentially like two people sleeping on their own Twin XL mattresses!

Although bigger is better for sleeping when you need more space, a bigger mattress can be a challenge to fit into a bedroom. Trying to maneuver an entire mattress around corners and possibly up stairs could be a nightmare!

Luckily, with the new invention of the ‘mattress-in-a-box’, mattresses can come in much smaller boxes and then inflate to their full size, saving a lot of hassle and time.

Smaller than a King and Cal King is the Queen, which is the most popular size mattress for people who share a bed. The Queen is the same length as a King and Twin XL, but is smaller than a King; the Queen reaches 80 inches long and 60 inches wide, whereas the King is 76 inches wide.

A Full size bed is actually smaller than a Queen. A Full size Mattress is just as long as a Twin, at 75 inches, but is wider than one at 54 inches. The Twin, of course, is the smallest mattress for adults at 75 inches long and 39 inches wide. The Twin XL is still 39 inches wide, but is longer than a Twin or Full at 80  inches long; the same length as a King and Queen.

But these are just numbers of course, so we’ve created a very useful visual chart, to show you the sizes of mattresses and how they differ in size and width. And it’s color coded! These numbers are specific to Tanda™ Mattresses though, so keep in mind that all mattress sizes aren’t necessarily the same size. If you would like some real world reference, check out this unboxing video for our Queen sized mattress!

mattress sizes NEW

 

Snore No More

Before that occurs, let’s do a quick Snoring 101.

Why Do We Sound Like a Lawn Mower Attached to a Giant Speaker?

The sounds that occur during snoring is due to the narrowing or obstruction of the airway while you are asleep. The muscles in this airway relax, making the passage smaller. Our breath travels through these passageways and causes the soft tissues to vibrate, making sound that we identify as snoring.

Myth: Snoring is Only Identifiable by the Noise

Not only do you make noises when you snore, there are waking symptoms of a potential snoring condition including headaches in the morning, trouble with memory, learning, and concentration, excessive daytime sleepiness and fatigue, mood swing, anxiousness, and depression, and needing to get up throughout the night to use the bathroom. (If you have these symptoms consult a doctor and don’t go all WebMD and self-diagnose yourself).

Myth: People Who Snore are those Who are More Tired

There are actual risk factors in a person who is more likely to become “one who could wake the dead.” It occurs more often in men than women and can become more common for women during pregnancy. The chances of snoring increases in age for all and other factors include being overweight, drinking alcohol, smoking, nasal congesting, and a family history of snoring or other sleep-disrupting issues. You could also have none of these risk factors and still snore due to shape or construction of your airway, head or neck, which predisposes you to snoring.

Can I Change?

Yes you can! Well, maybe, it all depends if any of these “at home” remedies work for you. If not, you could have a sleep disorder and should see a doctor about other treatments that would best help you. But I digress; here are some treatments for snoring.

Lifestyle Changes

This includes a range of options including losing weight, even a small amount, which can make a significant difference in snoring.

Also, smoking aggravates the tissues in your airway, making snoring more likely, so add this to the reasons why you should quit smoking.

Avoid alcohol close to bedtime, about 3-4 hours beforehand and heavy meals.

Positional Therapy

Sleep on your back? Change it up! Sleeping on your back increases the chance of snoring as your tongue rolls back and your airway is further encouraged to narrow. Sleeping on your side can help to reduce or eliminate snoring as well as a supportive pillow for your head and neck (or sleep with your head slightly elevated).

Oral Appliances

We don’t mean sleeping with your toothbrush but those devices prescribed by sleep specialists to be worn during sleep. CPAP machines are usually given to those suffering from snoring where it is a symptom of sleep apnea and help to position the jaw and tongue to keep the airway open.

As always, consult a doctor before trying some of these remedies to see if your snoring is more severe and part of a diagnosis of a disruptive sleep disorder.

What Do You Wear to Bed?

This isn’t that type of conversation but what you wear to bed makes a difference in how you sleep. It is not only the comfort and fit of your pajamas but the psychological effect of changing into your specific bedtime clothes. Even going to bed in the same sweats you’ve been wearing while binge watching TV all day can make it difficult to transition into sleep.

Since temperature effects how you sleep, what you wear to bed is just as important.
Cotton
Like a dependable pal, cotton is the usual go to as people are comfortable with this material. It’s easy to care for and soft to the touch. But this material can be problematic if you get hot or have night sweats. Does anyone want to get up in the middle of the night to change out of damp or wet pajamas?

Flannel
A first choice in cold weather, flannel is warm and breathable as well as being soft and durable. It’ll keep you cozy but if you sleep with a lot of layers on top or with a heavier blanket or quilt like I do, flannel will heat you up like a slow roasted chicken in the oven.

Silk
We usually think of silk as being a more luxurious type of sleepwear but it is good at thermoregulation—it keeps you warm when you are cold and cool when you’re hot. This slinky material is problematic though if you like to sleep on satin sheets creating a slippery experience that’ll keep you up during the night. Also, silk tends to have a higher price tag and the delicate handling isn’t always the most practical.

Polyester
This fabric is no longer the outcast of sleepwear fabric as it can be blended with other materials (cotton) to increase softness and durability. It is great for the moisture-wicking properties it contains.

Bamboo
These fibers are hypoallergenic so allergy sufferers, this might be perfect for you. The fabric is soft, silky, and biodegradable (how environmentally conscious of you). Like polyester, it is good at wicking moisture away.

Au Natural
You are not alone, a lot of people like to sleep in the nude and feel more comfortable with nothing between them and their sheets. Studies have shown that you sleep better when you sleep cool so sleeping this way can be an effective and alternative to keep your body temperature lower.

How to Sleep with Sunburn

Sunburn occurs when we are overexposed to ultraviolet (UV) light, which causes our skin to not only appear red but become swollen that is hot to the touch. In addition, it can be painful, tight, and itchy, and severe burns can cause even more symptoms like headaches, fever, and chills, making it even more difficult to fall asleep.

Now while the first thing to do once you are burned is to get out of the sun, here are some tips to help you feel a little better, and maybe a bit better rested.

Moisturize

  • We’re not just talking about lotion here; after a cool shower, pat your skin and apply some aloe vera (moisturizer with vitamins A and E work as well)—it is both moisturizing and cooling. Helpful tip when looking for and applying aloe vera, find one that is 100% and chill it in the refrigerator for some extra cool relief.

Drink Plenty of Water

  • This might seem like an obvious one but it is important. Sunburn draws fluid to the skin, increasing your chances for dehydration so drinking plenty of water throughout the day tends to be a good idea.

Wear Loose, Breathable Clothing

  • Wearing constrictive clothing can cause you more pain so it generally helps to wear clothing made from cotton.

Apply Hydrocortisone

  • If you have itchy, swollen skin, hydrocortisone will definitely help relieve those symptoms and they come in convenient applications such as ointments, creams, sprays, and lotions.

Take an Aspirin or Ibuprofen

  • These anti-inflammatory medications can help to reduce swelling, redness, and discomfort. (Follow the label for all directions and side effects when taking this medication).

Don’t Rub Ice on Your Skin

  • We get it, you’re hot, ice is cold, and it should cool you down. But don’t do it! Putting an ice cube on the sunburnt part of your skin can cause more damage. Experts say to stick to a cool bath or shower or a cool compress to help reduce the pain.

Got any more helpful tips and tricks? Leave it in the comments below!

8 Foods to Aid in Sleep

Ever get those late night cravings but have a hard time falling asleep afterwards? Try one of these 8 foods instead:

  1. Almonds
    • Almonds are a magnesium rich food that increases the quality of sleep and act as a muscle relaxer.
  2. Lettuce
    • Lettuce contains lactucarium, which has sedative properties.
  3. Tuna
    • Tuna is high in B6, which the body uses to make melatonin and serotonin. It also aids in regulating the body clock.
  4. White Rice
    • White rice is high on the glycemic index, quickly raising blood pressure, making it easier to fall asleep.
  5. Honey
    • Honey is a natural sugar that slightly raises insulin, allowing tryptophan, an amino acid that is a precursor to melatonin, to enter the brain.
  6. Hummus
    • Chickpeas are rich in tryptophan as well as folate and B6. Folate helps regulate sleep patterns, while B6 regulates the body clock.
  7. Cheese
    • Cheese is high in fat so use sparingly. However, cheese also contains calcium that helps the brain use the tryptophan found in dairy to produce melatonin.
  8. Bananas
    • Bananas are perhaps the most nutrient dense before bed snack. They contain tryptophan, magnesium, and potassium.

 

Bon appétit & sleep tight!