Beat Jet Lag

Jet lag occurs when you have traveled through time zones causing fatigue, headaches, and sleep problems among others. Jet lag is the body’s natural response to the disruption of its circadian rhythms, which is involved in many psychological processes but most importantly, our sleep-wake cycles. Now while it is easier to travel west than east, the Sleep Health Foundation has put together some tips in beating jet lag. By the end of this post, you’ll be an expert and ready for all of your travels.

Adjusting to the Time Difference

  • Going to a different time zone can be hard on the body. While it might be 9 p.m. where you are it is already midnight at home and your bedtime was an hour ago. To help combat those feelings, you need to reset your body-clock closer to the new time. Traveling east to west, you need to delay your body clock, so wake up a couple of hours later and go to bed later. But if you are traveling west to east, you need to wake up earlier and go to bed earlier.

Short Trips—Stay on Home Time

  • If you are going to be away from home for less than 3 days, you should eat and sleep at the same time you do at home and try not to go outside when it is dark at home.

Be Prepared

  • Coming prepared to make your flight experience more comfortable will help to overcome jet lag. Bring earplugs, an eye mask, and a neck pillow. Stay hydrated during your flight and wear comfortable layers of clothes that are easy to remove and put back on if you get hot or cold.

Say No to Pills

  • While some people might swear by them, taking sleeping pills can render you immobile, increasing your chances of Deep Vein Thrombosis (DVT). Sleeping on a plane usually involves broken sleep so when you do wake up, get up, wiggle your ankles and toes, do the hokey pokey, and that’ll get your blood flowing.

Become a Local

  • This doesn’t mean knowing where everything is after 5 minutes or trying all the local food you can in 1 hour; it has to do with adjusting your body clock. Your arrival time is more important than your departure so do as the locals do. Eat when they do and go to sleep when they shut their eyes. An important factor in resetting your alarm clock is sunlight so if you are trying to stay awake, get outside as much as you can!

Take a Short Nap

  • We know that sleep experts say napping is bad for your sleep cycle (but those siestas do sound appealing), but napping is a useful tool if you are having a hard time staying awake until night time in your new destination. When you take your nap, set your alarm and don’t sleep for more than 2 hours; making sure you’re awake for at least 2 hours before you go to bed. So don’t take a nap at 8 p.m.

Do Some Exercise

  • We get it, you’re on vacation and want to indulge, and this is your time to not feel guilty about not hitting the gym. But it is proven that getting the blood pumping will help revitalize you on your arrival and reset your body clock.

How else do you beat jet lag? Let us know 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.

Solar Eclipse History

Everyone is gearing up for the solar eclipse on August 21, 2017. The last solar eclipse has not occurred for over 30 years. It occurred on Monday, February 26, 1979. This is a memorable day in history due to it being the day of the last solar eclipse, but for Lou Tomososki it holds a deeper meaning. It was on this day that Lou Tomososki went partially blind. So for this solar eclipse, protect your eyes! If you plan on looking at it, make sure to buy protective glasses.

Here is what was going on during the last solar eclipse.

  • Jimmy Carter was president
  • Corinne Bailey Rae and Mariano Bainotti was born
  • The most popular song in the US was “Do Ya Think I’m Sexy?” by Rod Stewart
  • CBS’ premiered a NYC sitcom entitled “Flatbush”
  • The 47 Ronin was one of the most viewed movies released
  • Overload, by Arthur Hailey, was one of the best-selling books
  • People fell in love with Stockard Channing in Just Friends
  • NASL Socceror Speed Freak was the video game of the time

Wonder what this solar eclipse will bring…

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.

Monday Morning Blahs

Monday sucks; let’s just put it out there—especially Monday mornings. Most of us feel it Sunday afternoon; those dreaded blahs where the weekend is gone and here comes Monday once again to body slam us into reality. Now while some may be blessed with not having these blah feelings, a lot of us do.

Some research surmises that it is due to the disruptive sleep patterns that occurs over the weekend—staying up late, sleeping in, and a host of other activities that destroy any good sleep habits we did throughout the week.

It can also be as simple as not wanting to go to work or school or what ever else we are supposed to do on Monday. Sundays, unlike Saturdays, which are jam packed with errands and activities to do, are sometimes left for more quiet and chill relaxation where the blahs can hit.

But you don’t have to be like everyone else and you can learn to take Monday morning head on.

Snooze No More

We’ve said it before but don’t hit the snooze button, especially Monday morning. The alarm lets our body know that it is time to get up and by hitting the snooze button, you are delaying the inevitable and making yourself more groggy as you roll out of bed.

Get Moving

Exercise is proven to help boost energy, especially throughout the day so try to exercise at least 3 times a week. Even taking your dog for a walk will do the trick.

Your E-mail Can Wait

I promise you nothing will fall off if you don’t check your email on your phone before you get into work (in most cases at least). Monday is the start to your week and when you mentally prepare for it. E-mails can be a distraction so wait until you get to your desk to nose dive into your inbox.

Don’t Do It on a Monday

With Sunday afternoons bumming us out, Monday’s are a prime day for big decisions or people to quit their jobs. Don’t do it! Mondays make us more emotionally distraught and you might end up regretting the decision later. Give it a day so you’ll have chance to think about it and actually schedule what you want to do and say.

Get Some Results

Work on projects where you can see immediate results. Even small tasks can give us a sense of accomplishment and boost your mood during those Monday morning blues.

Do Dogs Dream?

Do dogs dream? Researchers say they do, and similar to humans. In 2001, researchers at MIT studied the activity of rats brains when they ran a race and while they were in rapid-eye movement sleep (REM). They found that the brain activities were similar in both instances and concluded that the rats must be dreaming about the maze they ran earlier in the day.

Since rats can dream, researchers posited that other animals, like dogs, would also dream in similar ways.

How can you tell when your dog is dreaming?

Usually they bark, whimper or twitch their legs in REM sleep. Another indicator that your dog is dreaming is if their eyes are moving behind their eyelids 10-20 minutes after they have fallen asleep.

A dog’s frequency of dreams is also dependent on their size. Researchers have found that small dogs, like toy poodles, dream about every 10 minutes whereas large dogs, like golden retrievers, only dream about every 90 minutes. There is further indication that puppies and senior dogs dream more than middle-age dogs.

So what are they dreaming about?

Very similar to people, dogs dream about waking things or doggy things…chasing a bird, digging a hole or even just running around.

But what to do if your dog is dreaming?

Ever heard of “let sleeping dogs lie?” It’s a pretty good old adage and one you should stick to. Waking your dog up during their REM sleep can be startling, similar to a person being awoken from a dream, and can result in your dog lashing out or being very drowsy in the morning.

Source: American Kennel Club & Live Science