Getting a good night’s sleep is essential to staying happy and healthy. But buying a mattress without doing your research first can lead to sleepless nights and achy mornings, if you aren’t sleeping on a supportive base. And mattresses can cost anything from a few hundred pounds to thousands, so you’ll want to make sure your chosen mattress is worth the investment, before you buy.
A mattress is perhaps the most important piece of furniture in your home. If you get the recommended 8 hours of sleep per night, you will spend at least 1/3rd of your life in that mattress. That means if you keep that mattress for 9 years (which is about the average), 3 of those years will be spent on it. However, many of us don’t think about our mattresses and how it impacts our lives every day.
How Do I Know that how many hours of sleep do i need at each age ?
While the required amount of sleep ranges for adults between 5 to 10 hours, you shouldn’t assume you are at one end of the spectrum unless you have paid close attention to your body. If you are drowsy during the day, even during boring periods, you haven’t had enough sleep the previous night. Most people experience a dip in early afternoon – siesta time. But if you fall asleep in the afternoons consistently, it means you haven’t had enough sleep at night.
AGE RECOMMENDED AMOUNT OF SLEEP
Infants under 1 year- 16 to 20 hours
1-2 years old- 14 hours
3-4 years old- 12 hours
5-12 years old -10 hours
13-19 years old - 9 hours
Adults & seniors-7 to 8 hours
If you’re American, chances are you aren’t getting enough sleep.
What Happens If You Don't Get Enough Sleep?
Sleep deprivation for even one or two nights can vastly affect your need for sleep. Unlike many things in life, sleep time is not something that is routinely changed. You can’t get used to a lower amount of sleep just because it fits your schedule. If you try to, it will affect your judgment and reaction time, even if you are not consciously aware of it. But you can’t resist it for long. Sleep deficit can be cured only by getting some sleep.
What's your sleeping position?
As a area sleeper, you are amidst the majority of adults in the united kingdom as more than half of British parents sleeping in the foetal position. Although this posture can sometimes cause a numb arm, aspect sleeping is great for pregnant mums-to-be and the ones suffering from heartburn or acid reflux disorder by easing pain.
What's the best mattress for area sleepers?
As a again sleeper, whether going for the starfish or 'Savasana', sleeping on your again is effective for your spinal alignment as it remains neutral. Because that person is not crumpled into a pillow, sleeping on your back can also decrease the probability of wrinkles.
What's the best mattress for back sleepers?
As a belly sleeper, chances are you're less likely to snore. However, sleeping on your entrance is often cautioned, as it could lead to overarching the natural curve of your backbone and even straining your throat. So it's important to consider extra health care with your mattress choice if you find you unconsciously take up this position.
Mattresses and pillows need a little maintenance that you can simply do - just add it into your cleaning routine as well as your mattress will remain comfy and clean.
ROTATE YOUR MATTRESS
Turn your mattress every six months to keep carefully the distribution of padding and foam consistent throughout the mattress. When you have a cushion top bed you can only rotate your bed 180 degrees. When you have a standard mattress, you can rotate as well as flip the mattress over.
USE A Bed PAD
To lessen the prospect of staining, use a waterproof bed pad and launder it regularly with your mattress sheets. Choose a mattress pad that is waterproof and inhibits dirt and dirt mites on and in your bed. Just this little add-on to your pillows and comforters repertoire will keep your mattress cleaner much longer and make it much simpler to maintain.
VACUUM YOUR MATTRESS
Remove dirt and dirt mites from the surface of the bed when you rotate your bed by vacuuming the most notable of your bed. Ensure that the nozzle of your vacuum cleaner is clean and gradually vacuum every one of the crevices and the top to get rid of any dirt mites and dust. Appears to be gross but this is a necessary part of cleaning your bed. If you use a waterproof, closed mattress pad this is an instant and easy step.
In the event that you get a stain on your bed you can carefully blot it up with a clean, dry towel and then use hot water and just a little dish soap or laundry detergent to completely clean the surface stain. Take care not to get the foam area of the mattress damp as this won't dry quickly. In case your stain is large or stubborn you may use an upholstery cleaning connection over a carpet cleaner to clean the area. Blot up any extra drinking water with a clean towel and place a supporter near the mattress to quickly dry it. If it’s convenient and the elements is nice you can also bring your bed outside when possible to dry it as well.
FRESHEN YOUR MATTRESS
If your bed requires a little freshening up you can sprinkle in regards to a 1/4 cup of baking soda that has been blended with 2-3 drops of your selected essential oils (lavender is a superb choice) all over the surface of your bed. Let this remain for about 30 minutes and vacuum it up with a clean hose connection or nozzle on your vacuum.
Knowing how to completely clean your mattress Visit: sleepauthority.com/mattress-education/ and protect it with some easy maintenance, this investment will last longer and you’ll rest better too.
What Is a Sleep Cycle?
A sleep cycle refers to the period of time it takes for an individual to progress through the stages of sleep outlined above. One does not go straight from deep sleep to REM sleep, however. Rather, the sleep cycle progress through stages of non-REM sleep from light to deep sleep, then reverse back from deep sleep to light sleep, ending with time in REM sleep before starting over in light sleep again. For example, the order looks something like this:
Stage 1 (light sleep) – Stage 2 (light sleep) – Stage 3 (deep sleep) – Stage 2 (light sleep) – Stage 1 (light sleep) – REM Sleep
After REM sleep, the individual returns to stage 1 of light sleep and begins a new cycle. As the night progresses, individuals spend increasingly more time in REM sleep and correspondingly less time in deep sleep.
How Your Sleep Cycle Changes With Age
The different cycles of sleep last for different amounts of time during the night. Non-REM sleep dominates the first half of the night, while the amount of time spent in REM stage sleep increases during the second half.
The amount of time you spend in each stage also depends on your age.
Infants spend almost 50% of their time in REM sleep. Adults spend nearly half of sleep time in stage 2, about 20% in REM and the other 30% is divided between the other three stages. Older adults spend progressively less time in REM sleep.