Chances are you did at least one of them. However, as we get older, we often forget that the darkness of bedtime can be a spooky place for a child. Now that we have grown up, we know that there is no monster under our bed, because that’s fiction. We know that the heat is on a time delay, so it activates every night at 9:10 PM, and that the only thing we need to fear when the lights go out is to remember where your furniture is. Stubbing your toe or falling down right before bed is never a good way to start your restful slumber!

So what can you do to help your child sleep easily throughout the night?  Here’s how to make their sleep as easy as possible:

Bedroom lighting – It is safe to say that your child is scared of the dark; most children resolve their fear of darkness by the age of 7, as they realize it is an irrational fear. Some children take longer, some may resolve their fear early, but in either case, it will still affect their sleep. Leaving the door open with a hallway light on may resolve the issue, but allowing too much light to enter can also prevent them from falling or staying asleep. The best way to help your child through this fear is to use a nightlight. Plug it in close to the door in case they need to use the bathroom during the night. You don’t want them holding anything in because of their fear; it can lead to health complications.

Sound – If your child reports noises that have woken him/her up or kept them from falling asleep, it may be time to invest in an ambient noise machine. Your child may perceive any noise to be out of the ordinary, especially while lying in the dark. As an adult, we can become accustomed to a repetitive noise or any noise that we know where it has originated from. We often subconsciously train ourselves to ignore noises we are familiar with, but your child may not be so lucky! An ambient noise maker will create a sound similar to a rushing waterfall or wind blowing. This device will muffle or even block out any noise that may awaken or startle your child. The sound is soothing and can have a calming effect.

Temperature – Children may not fully understand the role temperature plays in regards to sleep. You, as a parent, may not fully recognize the significance either, but you are able to cope with temperature changes better! Being too hot or too cold can induce nightmares as well as wake you up, so having the right temperature may increase your sleep quality. As an adult, it is easier to relax, add or take off clothes, grab an extra blanket, and fall back asleep than it is for a child. They may become anxious or wound up from having to wake up and get comfortable again. Make sure you can set your child’s bedroom to a temperature they are comfortable with. If their room is naturally too cold or too hot due to insulation or their room’s location, consider getting a portable heater or AC to help.

Bed – Make sure your child’s bed is a suitable size for him or her. Sleep walking, tossing and turning, and even rolling around while sleeping is common for child, so make sure their bed is large enough to support these movements while being close to the ground. If your child does begin to sleep walk, having their bed close to the ground will prevent them from falling and hurting themselves. Additionally, if they roll off the bed, the fall will not be as bad. The last thing any parent wants is for their child to get hurt while sleeping. This can add an additional fear to bedtime and it can make it harder for your child to get restful sleep!

Sleep plays a vital role in helping your child stay healthy, learn, develop memories and grow mentally. Making sure he or she gets the best sleep possible will also help you sleep easy! If you have any other advice for parents on how to make their child’s sleeping conditions better, feel free to comment below!

via http://www.24sleepwake.com

When it comes to sleeping disorders, none of them are as strange and difficult to treat as the non-24-hour sleep-wake disorder. The average person has a day that revolves around a 24-hour period, with some variations from day-to-day. The non-24 sleep disorder has a 25 or 26-hour day, which can sometimes be even longer. This extended circadian rhythm will cause a person’s sleep and wake times to be pushed back a certain amount. Each day, their bedtime may get later and later, causing their wake time to follow suit.

This disorder affects approximately 50% of totally blind people due to their inability to perceive light. This causes a disruption of the 24-hour sleep-wake pattern, leading to a non-24-hour sleep-wake disorder. Although this disorder is considered to be rare, roughly 65,000 people in the U.S. suffer from it. Although any sleeping disorder can onset depression, anxiety or stress, the non-24 disorder can also cause instability within a person’s social and professional life.

Essentially, the body is insisting that the day is longer than 24 hours, and will not adjust to the external light and dark cues. Because the mind will not submit to reality, peak time of alertness, body temperature and hormone secretions will shift daily.  A person’s sleep cycle may return to a normal sleep/wake cycle for 1–3 days before becoming offset again by the sleep disorder.

If you suspect your sleeping cycle has gone awry, but are unsure what could be causing it, keep a sleep journal. Write down when you felt tired, when you got into bed, when you fell asleep, if you woke up during the night, as well as what time you got up the next day. You may be able to see a trend of the sleep-wake times gradually getting later and later. This will help your doctor properly diagnose any sleep condition you may have.

Combating the non-24-hour sleep-wake disorder would typically start with trying to reset your circadian rhythm. Light therapy is the most common way to reset your internal clock, and is also used to fight off depression. Fighting this disorder will revolve around convincing your mind that a day is 24-hours, not any longer. Melatonin, a hormone that induces drowsiness, may also be used to help you sleep. Found in supplement form, taking melatonin may help you fall asleep at a reasonable time, helping your body to set and establish a bed time.

There is no known cure for non-24, only treatments to manage the sleep disorder. It will take time to notice any positive changes within your sleep conditions, so be patient. If you suspect you have a sleep disorder of any kind, make sure you keep a sleep journal as well as consult your primary care physician. If you do not have any sleep disorder, but still have trouble sleep, head over to our sleep tips for help falling and staying asleep!

2. Eat. It is never a good idea to eat before bed. A light snack to ease any hunger you may have is fine as long as the food does not contain sugar or caffeine.  But what happens when you begin to eat while you’re in bed? It doesn’t matter if it is day or night, your brain will make the association between your bed and food. This can cause you to become hungry every time you are in bed because your brain thinks it should be injecting food. You also should not eat in bed because it can make a mess. You do not want crumbs to get into your bed and under the sheets. While you sleep, you may press these morsels into the sheets, and it may even penetrate into your mattress. This can cause mold and bacteria to grow which may eventually lead to an odor, sickness and the need to purchase a new mattress.

3. Do work. It is always great to get your work done in a comfortable place, but it should not be done in your bed. We advise everyone to leave work at the office, but there are occasions where that may not be possible. If you must work from home, make sure you do it at a desk or in the kitchen. The mind is notorious for making associations between objects and tasks the more they are done in combination. The more you work in your bed, the more stress your bed may cause you. Even if there is no work to be done, your mind may begin to problem solve or review work related topics when you should be resting or relaxing!

4. Study or do school work. Aside from the possibility of falling asleep mid study session, the same association can be made as if you were doing work in your bed. School work should also be done at a desk or another designated area. This way when it is time to study, your mind can focus on the task at hand because it knows that the desk by your window is where you typically get your school work and studying done.

5. Argue. New research has indicated that you should never go to sleep with a negative emotion or thoughts present. Couples are known to argue more so in bed and at night because it is when the two people are alone together and able to speak with minimal distraction. It may seem like a plausible place to sort out issues given the environment, but the association between your bed and such discussions can lead to tension even when there is nothing to be discussed. Stress is a huge cause of insomnia, and you do not want your own bed to become a source of stress.

The mind is a very powerful tool and making associations between situations or objects is one way we subconsciously organize our lives. Whether you know it or not, your mind is recording what you do, where you do it and when. By using your bed for anything other than sex and sleeping, you may miss out on some very important Z’s. So keep the electronics off, eat in the kitchen, study and do work at the desk and argue anywhere but inside your bedroom! You’ll thank us later!

Do you have any other activities that should not be done while you’re in bed? Leave it as a comment!

Polyphasic sleep refers to sleeping more than 2 times during a 24-hour period. Polyphasic sleep does not imply there is a specific sleep schedule or pattern, but there have been schedules designed to best take advantage of this form of sleeping. There are 3 formulations of polyphasic sleep schedules that have been designed to best fit both a person’s sleep needs and schedule. They are the Everyman, Dymaxion and Uberman schedules.

Uberman: Consists of six 20 minute naps usually spread 4 hours from start to start. Ex: 12am, 4am, 8am, 12pm, 4pm, 8pm.

Dymaxion: Consists of four 30 minute naps spread 6 hours apart, again start to start. Ex: 6am, 12pm, 6pm, and 12am.

Everyman: Consists of a core sleep period of about 3 hours and then three naps spread roughly evenly apart throughout the day. Ex: 4-7am, then 12:30pm, 6pm, and 11:30pm.

There have not been many studies and research done on polyphasic sleep schedules, so whether adhering to such a sleep routine has health consequences or benefits, it is fairly uncertain. Most sleep studies are conducted on monophasic or biphasic sleep routines, leading to the understanding that we have 5 stages of sleep which cycle every 90 minutes, and 7-9 hours of sleep is ideal.

When using a polyphasic sleep schedule, it is said your body adapts to a shortened time of rest, allowing your mind to enter into the restorative REM sleep upon falling asleep. You will wake up from your nap feeling refreshed and energized as if you had slept a full 8 hours. Abiding to a polyphasic sleep schedule is said to add roughly 10 waking years to your life. You will only sleep 2-5 hours per 24-hour period.

Although these seemingly unorthodox sleep schedules increase the amount of time you have in your day, there is no conclusive evidence that it is good or bad for your health. Many blogs and reports of individuals who have experimented with these sleep schedules speak of an adjustment period that is for the strong minded and report no negative health effects. These are personal accounts and are not done by professionals in a controlled environment.

We do not condone polyphasic sleep mainly because there is little evidence on the effects of these sleeping patterns. We do not recommend these sleep schedules and urge you to speak to your doctor about possible health effects if you want to try them.

This experiment can run as long as you would like it to, but over the course of 3 weeks, you will be adding activities that will promote sleep and remove those that hinder sleep each week.

You will need to get a pen and notebook as you will want to keep track of your progress. Write down your starting date followed by what you want to set your bedtime and what time you would like to be out of the house or finished with your morning routine. Now subtract 45 minutes from your bedtime (this will become the time you begin your bedtime routine). Then, subtract one hour and 30 minutes from the time you would like to be out of the house (This will become your wake time). Make sure you record these times. Set your alarm for the time you will be waking up and make a mental note of the start time for your evening wind down routine.

Bedtime routine: Anything you do to get ready for sleep is your bedtime routine. Brushing your teeth, showering, and washing your face are all examples of things you do every night before bed. These activities should take 20-45 minutes and be completed before entering your bed.

Wake up routine: Depending on if you shower at night or in the morning, this routine can take 30 – 60 minutes. This will include waking up, brushing your teeth, showering, getting dressed, eating breakfast, etc. Always add 15 – 30 minutes onto your morning routine to relax. Try not to rush or be pressured in the morning as it has a negative effect on the day.

Week 1 will be the kick-off week to you getting better sleep! This week we will add a few things to your daily routine to help you sleep better.

Here is what you will be required to do daily.

• Wake up at the set time, even on the weekends. Your weekend bedtime is up to you.
• Drink 30mL or 1/8 cup of tart cherry juice twice a day. Once in the morning and once before dinner. Cherry juice is known to increase melatonin levels in the body, a hormone that promotes sleep.
• Stretch your body before entering bed and after waking up. Stretch each limb for 15 seconds. This will allow you to release any built up physical stress and help to promote better blood circulation while you sleep.
• Using your notepad, write down any times you wake up during the night. Quickly note the reason for waking up to review the next day (dream, bathroom, too hot, too cold, etc). This is called a sleep journal, and it will allow you to see why you may be waking up, disrupting your sleep so you can correct it.

Week 2 will remove a few things from your daily routine.

• Turn off electronics 90 minutes before sleep. Some of you may or may not have a TV in your bedroom, a computer, tablet, cell phone, etc. Power these devices down. If your phone is your alarm clock, stop using it for anything other than the alarm. The light from these devices can keep you awake and distract you, leading to a restless night.
• No caffeine after 2:00 pm. The half-life of caffeine is 3 – 5 hours. If you drink a cup of coffee at 3:00 pm, the effects can linger in your body until 9:00 – 11:00 pm. If you have to have coffee or another beverage that typically has caffeine, try the decaffeinated version.

Week 3 will incorporate a few weekly activities to help promote sleep.

• On Sunday nights, take a warm bath 2 hours before you get into bed. Sunday night is the hardest night to sleep so you will want to get quality sleep this night. A warm bath will raise your body temperature. As you sleep, your body temperature lowers. By elevating it prior to sleep, it will fall farther and promote a deeper, more restful sleep.
• Add a workout routine. If you already workout, skip this step. If you do not, it can be as simple as a 30 minute workout 2 – 3 times a week. Working out releases endorphins and helps increase blood flow. It also promotes better health and has been proven to help increase the quality of your sleep. Pushups, sit-ups or a walk around the block is all that is needed.

After the 3^rd week, your sleep schedule should be very well established. Your sleep patterns should have improved, and the quality of your sleep should have increased as well. Your body has gotten into the groove of winding down for bed as well as having a great morning routine to promote a stress free start to your day. We would love for you to leave a comment and update us with your progress! We look forward to hearing from you!

If you notice that your sleep is not improving, you may be suffering from a sleep disorder and you may need to speak to your primary care physician.

Foundations

Many people use foundations for their mattresses in order to add some height to their bed. Because memory foam mattresses are heavier than your everyday spring mattress, it is necessary to purchase a foundation that supports the extra weight.

If you currently own or are planning on purchasing a box spring, make sure that it offers enough support for your memory foam mattress. The best kinds of box springs to support a memory foam mattress are those that include a medium density fiberboard in the top layer. MDFs provide extra support and even distribution for the weight of the mattress.

If you do not own a box spring, we highly recommend purchasing a spring free foundation for your memory foam mattress. A handcrafted foundation that is at least 8” tall is your best bet! Instead of using springs for support, these kinds of foundations almost always have the medium density fiberboard needed to withstand the weight of a memory foam mattress. Check out the Dormia 8” Standard Foundation from Olejo Stores! The foundation is constructed from Black Spruce, a tight grain, slow-growth tree that produces strong and durable wood.

Bed Frames

Depending on your personal preference and the environment of your bedroom, there are many different kinds of bed frames that will work well with your memory foam mattress.

Platform beds and bed frames with slats always provide great support for memory foam mattresses because the wood used in them are able to hold the weight. But if you are looking for a simpler, less expensive product to support your mattress, a metal bed frame is a great option!

Metal bed frames are designed to support box springs and foundations with a spring mattress on top. When you are going to purchase a metal frame for a memory foam mattress, make sure that the frame has extra legs. The extra legs on a metal bed frame help to carry the weight of a foundation and memory foam mattress. Additionally, metal frames with legs on each side and in the middle help to distribute the weight evenly. In order to receive the ultimate support while using a metal bed frame, you must have a foundation beneath your memory foam mattress! If you are looking to purchase a metal bed frame, check out Dormia’s 9 Leg Bed Frame on Olejo Stores!

Please feel free to leave any comments or questions below!

1. Eliminate light. Melatonin, the hormone that causes us to feel sleepy, is triggered by darkness. When there is too much light in your bedroom, melatonin may not be produced. In order to fall asleep and not wake up during the night, make sure you are surrounded by complete darkness. Don’t keep the TV on, cover lights from your alarm clock or digital devices, and keep your blinds shut. Lights from the street or cars can also cause you to wake up during the night. If you have removed all the possible lighting from your room, try wearing an eye mask to sleep.

2. Eliminate sound. Things that go bang in the night may startle us out of our sleep. If you sleep with a partner who snores, this may also cause you to have an interrupted night’s rest. Try using white noise to help you snooze throughout the night. White noise machines help to mask other awakening sounds with a repetitive sound that you will soon grow used to. If this doesn’t help, try getting earplugs.

3. Cut back on liquids. Drinking juices, water and other beverages right before you go to bed is not always a good idea. This may cause you to wake up during the night to use the restroom. Try cutting back on liquids for a full night’s sleep.

4. Buy a new mattress or pillow. Sometimes the cause of our waking in the night is an uncomfortable mattress or pillow. If you find that you are constantly tossing and turning and are unable to achieve a comfortable position, your mattress may be too old and should be replaced. If you wake up during the night because your neck hurts or you can’t get your head into a comfortable position, it may be because your pillow is not right for you. Check out Dormia mattresses and pillows if you are looking for the perfect night’s rest!

5. Cut out alcohol. Some people may use alcohol to help them fall asleep faster, but drinking alcohol before bed actually has negative consequences. Alcohol actually decreases sleep duration and quality and causes people to wake up more frequently during the night. Alcohol tends to deepen sleep during the first half of the night, but then disrupts it during the second half. Therefore, drinking alcohol has negative effects on one’s sleep cycle.

6. Don’t drink coffee after 4 PM. Caffeine is a stimulant that blocks sleep-inducing chemicals in the brain. While it is used during the day to increase alertness, drinking caffeine products in the late afternoon and in the evening will have negative impacts on your sleep. If you find that you are waking up during the night and are drinking coffee late in the evening, it’s time to cut it out!

We hope that these tips will help you to eliminate any factors that are causing you to wake up during the night. If you have any other tips, advice or suggestions, please feel free to leave them below!

1. For those who absolutely need an alarm clock to wake up, you will have to gradually wean yourself off of it. First, choose a time in the morning that you would like to wake up. Figure out how many hours of sleep you need, try aiming for about 7-9 hours, and go to bed at the same time every night. Once you have your bedtime set, you can set your alarm clock to the aforementioned wake up time. After at least a week of the same bedtime and wake up time, you should be able to stop using your alarm clock to wake up.

2. External cues are also great to get yourself out of bed in the morning. Our bodies and minds react to different senses such as light, sound and temperature.

• Sounds: Different kinds of noise, excluding your alarm clock, can often serve as a sign that it’s time to get out of bed. For example, if you hear roommates or family starting to do their morning routine, this can be used as a way to wake yourself up. Listen for different household sounds that occur regularly every morning and take advantage of them as a wake up call.

• Light: Our brains respond to light and bring us out of our sleep. In order to take advantage of the morning light, leave your bedroom curtains open or slightly parted. This will allow the sun to slowly bring you out of a deep sleep. You may need to move your bed slightly during the different seasons though, as the sun will begin to filter in at different angles. If the sunlight does not match with your wake up time, try putting the bedroom lights on a timer.

• Temperature: Did you know that your body temperature drops after midnight? That means you can use heat to wake yourself up! Try setting your thermostat on a timer and have the heat come on about an hour before you have to wake up. As your body warms up, it will signal that it’s time for you to get out of bed.

3. Another method to use when waking up naturally is by mentally preparing yourself for your morning routine. Studies have shown that envisioning the time you have to wake up on a clock will help you do it without an alarm. People who repeat to themselves, “I will wake up at 7 AM,” were usually able to do it on their own. Use this technique with a mixture of the methods listed above, and you should be able to wake up naturally! For extra assurance, try practicing envisioning on the weekends too.

Do you have any other suggestions for waking up without an alarm clock? If you do, please feel free to share them below!

Sleep is just as important as being healthy, if not more. The power of sleep still goes far beyond our full comprehension, but we do know it can greatly improve your life. Sleep holds the power of weight-loss, happiness, increased energy, productivity and your overall health. Lack of sleep can have tremendous impacts on your short and long term health! Let’s review some possible New Year’s resolution ideas…

Out with the old and in with the new, mattress that is. If your mattress is over 7 years old, it is time to junk it. The older your mattress, the less support and comfort it will provide you, leading to sleepless nights and tossing and turning. A mattress is not only the best investment for your health, but it will also increase your energy, productivity and your mood simply by providing comfort and support throughout the night. Although a mattress can seem fairly expensive, the benefits of buying a new mattress to start your New Year off on the right side of the bed rather than the wrong one are priceless. Here at Dormia, we offer high quality mattresses at an affordable price! If you just can’t budge, look into a mattress topper. You will get comfort and support from our memory foam mattress toppers at a price you can’t say no to!

Wake up every day at the same time. Make this wake up time earlier than you would normally wake up during the week. A big problem with the holiday season is that we throw off our sleep cycle by staying up late with family and friends and sleep in the following day because we are able to. It can take time to readjust to a normal sleep cycle, especially after the New Year’s celebrations you have planned. So for the New Year, set your wake time earlier than usual. Make sure you wake up early every day, even on the weekends, for the first few weeks. You may feel tired and exhausted during the day, but that is caused by not getting enough sleep the night before. This drowsy feeling will allow you to naturally fall asleep early, giving you sufficient sleep. This process will establish a sleep cycle so that over time an alarm clock is not needed. Another added benefit to waking up early will be reducing the morning stress of being late. You will now have more than enough time to get ready in the morning. You may even have additional time to relax or read before heading out the door. Your productivity and positivity will increase each day you stick to the new sleep cycle!

Read 2 chapters every night in bed. Put down your tablet, phone or laptop, turn off the TV, and pick up a book. Yes, a book! Not only will reading help your memory and vocabulary, it is a great way to wind down and relax the mind. Using an electronic device to read will keep your brain active by processing images and lights it sees being displayed. These devices can actually hurt your sleep, so turn them off when you hop into bed, and pick up a paperback book instead. You’ll thank us in just a few days.

Work out in the morning. Everyone has had weight-loss as a goal for the New Year, and for the most part, this resolution only lasts a short while. Our schedules can get in the way, and we put working out on the back burner. If you decide to follow our advice, use the extra time you have in the AM (since you will be waking up earlier), and do a few exercises. You do not need to be at the gym pumping iron for 2 hours to improve your health. Spend 20 minutes every morning stretching, doing pushups or sit-ups or walking or running up and down your stairs to get your blood flowing. The release of endorphins combined with adrenaline will not only make you feel productive, but you’ll feel happy and have a positive attitude throughout the day!

Although some of the resolutions may seem obvious, many people still do not do them to begin with. Whether you want a raise, to save for a vacation or to be friendlier to others, getting quality sleep is where it all begins. You may have a list already jotted down, and if you look at it, can you pick one of them that aren’t impacted by good or bad sleep? With more energy, a better mood and a positive outlook, any New Year’s resolution is possible. So start this New Year by getting the sleep you deserve, and you’ll find sticking to your list will be easier than ever.

Sleeping with a high quality pillow is key to falling and staying asleep throughout the night. Have you ever be woken up because your neck hurts or your head is uncomfortable? Does your friend or family member complain about backaches and pains or how they can’t stop snoring? Pillows are supposed to keep your neck and back in a comfortable position throughout the night and make your sleep peaceful. If you’re facing any of the issues mentioned above, it’s time to buy a new one!

Please refer to a previous blog, Your Pillow is Important for Better Sleep, for more information on the benefits of sleeping on the right pillow!

Now it’s time to figure out which pillow would work best for you or the recipient of your gift. Dormia offers memory foam and natural latex pillows! Our Memory Foam Contour Pillows are shaped so that your head and neck is supported throughout the night, and are designed to work with whichever position you sleep in. The Dormia Memory Foam Conforma Pillows are ventilated with “cool sleep” technology, providing a comfortable night of sleep for everyone. Dormia’s All-Natural Latex Pillows are hypoallergenic and also provide air circulation. They all are manufactured through the talalay process.

Still unsure of which pillow would be best for you? Head over to the Dormia Product Reviews page and see what different bloggers had to say after sleeping with our pillows!

We would also like to give our readers the opportunity to WIN a free Dormia Conforma memory foam pillow through these giveaways:

• Dormia Memory Foam Pillow and Review Giveaway on Obviously Marvelous

We would like to wish all of our friends a happy and safe holiday! Make sure you get some quality sleep!