How Can You Improve Your Sleep Quality

How Can You Improve Your Sleep Quality

Every-one needs their sleep. A good sleep reduces stress, recharges and repairs your body functioning, makes you much alert, and just makes someone feels good. In most people, an average of seven to nine hours on sleep is fine, but everyone is different, some need more and some needless. If you want to have better sleep or just getting a good nights sleep it can have negative effects on your daily life. A good sleep requires a good mattress. You can get a good mattress on

There are many things you can do to help yourself fall asleep faster, and stay asleep. Your daily routine makes a big difference in your quality and quantity of sleep.

4 Crazy Tips To Get A Good Nights Sleep:

  1. Keep the bedroom quiet. You may need to use something to mask the noise like a fan, a CD of your favorite soothing sounds, soft music, or just white noise. Make sure your bedroom is dark. Use dark heavy curtains or wear an eye mask if needed.
  2. Keep your bedroom cool. Most people sleep the best when the temperature is about the room temperature.
  3. Make sure you’re comfortable in your bed. You may need to try soft, firm, and in between mattresses to see which one is best for you. An adjustable bed that will change the firmness which may also be better option. A memory foam mattress-topper might also work for you. Try out some of the many different pillows and mattresses that are now available.
  4. Use your bed as a bed. Use it for sleeping, don’t use it to watch television, work on the computer, or do other things in bed that it’s not intended for. By doing this you can teach your brain that when you’re going to bed, you’re going there to sleep and nothing else.

Second, set up a schedule for yourself. Set a specific bedtime and time to get up in the morning. Start by picking a bedtime that you think is appropriate, and go to bed at that time. In the same way, wake up in the morning at the same time. If you still feel tired in the morning or throughout the day you may need to set your bedtime a little earlier. Although, if at your bedtime you are lying in bed and not falling asleep you may need to extend your bedtime.

After you have found your optimal sleep times, you need to stick with them. Go to sleep and get up at the same time every day, even on weekends. This will get your body into a sleep routine. If you do stay up too late on a weekend, still get up at the same time the next morning. You can catch up on sleep the next day by taking a short thirty minute nap in the afternoon. Make sure you take your nap before five PM or don’t take it at all. Napping too late in the day will make it hard to fall asleep at bedtime.

After you have found your optimal sleep times, you need to stick with them. Go to sleep and get up at the same time every day, even on weekends. This will get your body into a sleep routine. If you do stay up too late on a weekend, still get up at the same time the next morning. You can catch up on sleep the next day by taking a short thirty-minute nap in the afternoon. Make sure you take your nap before five PM or don’t take it at all. Napping too late in the day will make it hard to fall asleep at bedtime.

To help fall asleep quickly exercise during the day, but not too close to your bedtime. Stay active after you have eaten dinner, if you find yourself getting sleepy after your meal. Falling asleep too early will have you waking.

up in the middle of the night. Even just napping after dinner will give you problems at bedtime. Don’t eat or drink two hours before going to bed, especially rich foods, alcohol, and caffeine. Eating makes your body work to digest the food while you are trying to calm down and go to sleep. Drinking too late may have you up during the night to go to the bathroom.

How Can I Control My Sleep

How Can I Control My Sleep

You can control your sleep by getting rid of bad sleeping habits, by experiencing a healthy deep sleep at night which as as a result of choosing the best and right mattress for you based on your sleeping patterns , body weight and firmness preferences.

In order to have a enjoy a deep healthy sleep at you need To have a sleep routine or schedule. This not only gives your body a pattern signalling when to sleep and when to wake up so that you go to bed and wake up at a predetermined time but also lets you body get used to sleeping a specific duration of time.

A deep, healthy sleep is prepared well in advance says professor Damien Leger who is a sleep specialist. You can do this by lowering the brains activity for example don’t do emails or check Facebook posts, reduce amount of sounds or noise as well as light. Reducing light prompts the body to produce the sleep hormone melatonin which will cause you to feel sleepy while light has the opposite effect to your body suppressing the production of melatonin. Getting a deep, healthy sleep is preceded by listening to your body.

Tiredness, for example, is a signal to your body’s need for sleep so you should avoid activities such as taking coffee which cause your body to stay alert and instead set the sleeping scene says Dr.Guy Meadows who is based at Sleep School London.

Don’t exercise three or less hours to your bedtime because this keeps your energy levels high and your body alert leading you to gave sleepless nights

Choosing the right and best mattress is determined by:


This is how comfortable a mattress feels depending on how hard or soft it is. It is recommended that the firmness should give you a good support keeping your spine in alignment without creating pressure points. A mattress should not be too firm that it pushes the pressure points and takes you out of alignment. It should not be toonsoft that pressure points are not supported so your whole body flops backwards says MD Arya Shamie, an associate professor of Orthopedic Surgery and neurosurgery at Santa Monica, UCLA Medical Centre.

Your sleep position:

If you sleep on the side you require a mattress which relieves pressure on the neck and back ,that has a soft to medium level firmness such as the cushy foam or one with a fluffy topper. The firmness of a 3 to 6 range where 10 is the maximum is recommended. If you sleep on the back firmness and support are critical. A firmness of a 4 to 7 range is recommended. If you sleep on your stomach you require a firm top, a mattress that offers equal support across the body with a firmness range of 5 to 7.

Your body weight:

  • This affects the support you require from the mattress based on sinkage and pressure points
  • If your weight is 150 pounds or less , you are considered a light sleeper and you will require a 5 to 7 range because you will not sink as deeply into the mattress
  • If your weight is 150 to 200 pounds you are considered an average sleeper, you need a mattress characterized as medium, medium firm, or luxury firm with a 5 to 7 range.
  • if your weight is over 200 pounds you are considered a heavy sleeper because you put more pressure on the mattress so you need select a mattress that ensures comfort and support with a range of five to seven.

The type of mattress:

  • A foam mattress offers great comfort and contour giving you a hugging unique feel
  • A Coil mattress gives you a bouncy feel while also providing a cooling effect so it us great for persons with sweaty bodies
  • Innerspring mattresses are recommended for overweight while the firmer versions can be used by those with back pains
  • Memory foam mattress are recommended for those with muscle pain or chronic fatigue. But are not good fir people who are sensitive to temperatures because they soften and moulden with your body heat
  • Latex mattresses are known to offer a combination of comfort and support just like the Memory Foam but with a bit of a spring back so are recommended for those with back pains because they relieve back pains
  • Air filled mattresses are recommended for couples with a huge differences in sleeping patterns and preferences because they have remote controlled air fills which allow the mattress firmness to be customized to couples preferences

How to Clean a Mattress with Baking Soda and Vinegar

How to Clean a Mattress with Baking Soda and Vinegar

Since humans spend a third of their lives on a mattress, you might think it is on the top list for regular cleaning. However, this is not the case as most of the times people clean only the sheets. Once the sheets are clean, people assume all is well. Nonetheless, you cannot clean your mattress daily but you should do it once in a while. Before getting a new mattress, you have to read the reviews perfectly. Visit to read more helpful mattress reviews.

Most of the times, people clean the mattress in case there is a nasty mess that gets to the mattress. This article will guide you on how to clean your mattress using baking soda and vinegar. It has simple steps and the products are locally available. The products are also affordable and highly effective in executing this. Let’s get started.

Both vinegar and baking soda are locally available product for use in the kitchen. Moreover, apart from being great kitchen products, they feature amazing cleaning properties. These two products are not toxic and are great alternatives to keep your home clean. One of the things that these two can incredibly work on s your mattress.

Vinegar is amazing for getting rid of stains. Baking soda, on the other hand, is great for removing stains but it also deodorizes your mattress. Baking soda, in other words, gets rid of bad smell on a mattress. These bad odors can come from urine or even vomit or other strong and nasty substances. If you have children, you might need to be keener as bed wetting accidents are normal with kids.

Cleaning a mattress with baking soda and vinegar

You will need a piece of cloth or towel/paper towel. If your mattress contains stains, wet the stained areas with drops of vinegar. To make this effective, have your white vinegar in a spraying bottle. Spray the solution on these spots. Give the vinegar some time to soak in the stains.

After about 5 minutes take the towel or piece of clothing and rub the wet areas. You should rub in circular motion until the stains are no more. As you rub, you should be careful not to spread the stains on other parts of the mattress. If rubbing the stains is turning messy, just use the towel or cloth to blot the mattress.

Even if vinegar is an effective cleanser it is stinky as well. To ensure that your mattress has a fresh scent, it is wise to sprinkle baking soda after cleaning with vinegar. Let the powder settle on the mattress for some minutes. After this, vacuum the mattress with a clean attachment before leaving it out to dry.

When cleaning stains with baking soda, you will need some water. This is because baking soda is a powder that will have no effect on dry stains. Wet the stained areas with water until they are damp. After that sprinkle baking soda on those areas and give it some time.

Once the powder has soaked in the stains, rub with a cloth or towel until there are no stains. Allow the mattress to dry outside. Vacuum the mattress thoroughly to get rid of excess baking powder. This leaves your mattress as good as new. The mattress will have a fresh scent, ready for use again.

These are some effective hacks to use when cleaning a mattress at home. They can work on any kind of stains from blood to vomit and urine. However, it is advisable to act fast when there is a mess on the mattress. This is because the longer you take to act, the more the stain settles and dries. Acting immediately after the mess makes the task effortless.

Nevertheless, you do not have to clean your mattress regularly if you have kids. The best thing is to protect the mattress using a protector. Mattress pads are also very useful in protecting your mattress. The protectors are highly affordable and come in various styles and designs to match your need and taste.

How Often Should You Change Your Mattress

How Often Should You Change Your Mattress

Did you know that humans spend a third of their life on the bed? Well…. Now you know and this is why it is important to ensure that your bedding are top-notch. Proper maintenance should also be taken to keep the bedding in good condition.

Quality sleep is a necessity that you cannot afford to overlook. An old and uncomfortable mattress comes in the way of your quality sleep. As a result, this can affect your daily activities, moods and energy levels. Therefore, it is wise to change your mattress when it’s unsuitable for use or when it gets old. Get your desired comfortable mattress on Below is a list of things that signify it’s time to change your mattress.

  • When it feels your mattress has no chance to be better
  • When you can see it’s old
  • When you are constantly turning and tossing
  • Your relationship strength is fading
  • When you are acting strangely
  • When you start seeking sleep elsewhere other than your mattress

When it feels your mattress has no chance to be better

Once you buy a new mattress, you are always eager to sleep on it. You always want to explore its curves and features. However, sometimes it might feel firmer than you needed it to be. Do not be so hard on it for the first time. This is because it is also trying to accommodate you.

Therefore, do not rush to change your new mattress just because there are frustrations. With time, it will conform to your body shape and size and comfortably give you the best support. A new mattress features rough edges and this will change as it adjusts to your bed frame.

Nonetheless, in case you have been using a mattress for several years and it has not adjusted, do not sacrifice quality sleep anymore. If your bed does not satisfy you years after buying it, start thinking of changing it. This signifies you bought the wrong mattress for your needs.

Your relationship strength is fading quickly

Has the relationship between you and your mattress become toxic? How can you tell that it is toxic already? If your mornings are stiff with discomforting backaches and sore body, your relationship is toxic already. It is time for you to change the mattress by buying a new one.

You might think that the discomfort and stiffness that you are experiencing comes from other stressful life events. This can be true, but do not forget that this is why your bed is there. It should give you relaxation and rejuvenation by the time you are waking up. In case this is not happening or it is making the situation worse, it is time to change it.

The noticeable difference in comfort level between you two comes from the weakening of the overall structural integrity of the mattress. Moreover, if you wake up with more aches and pains than you slept, your relationship with your mattress is falling apart.

Constant tossing and turning

Are you changing your sleeping position every few minutes? This shows that your mattress is giving you discomfort. For a perfect night’s sleep, your back should have proper spine alignment. If this is not happening, you toss and turn all night long trying to get comfortable. Once you notice that various sleeping positions aren’t giving you comfort, it is time to change your mattress.

When you seek to sleep elsewhere apart from your bed

Would you rather sleep on the sofa or in a hotel? Do you find sleep faster on the sofa than on your bed? Maybe it is time to take a look at your mattress and change it. Getting a deep sleep in a hotel is amazing. However, investing in a new mattress is even better for long bouts of sleep at home.

From the points above, you can tell if you need to change your mattress. If your mattress is not comforting you after a long day at work, you should reconsider. In case you are noticing signs of wear and tear on the mattress, be sure it has served you long enough. Quality sleep is important and if your mattress is denying you that, it is time to change it.

How A Mattress Impacts Your Health and Sleep

How A Mattress Impacts Your Health and Sleep

For a great well being, a quality night sleep is important. Your sleep quality largely depends on your mattress. Apart from affecting your sleep quality, a faulty mattress also affects your health. This ranges from weight gain to allergies and chronic back pain. Visit to get high-quality mattress. Below are some of the ways that a bad mattress can impact your sleep and health.

  • Maximizes stress levels
  • Back pain
  • Weak immune system
  • Obesity
  • Allergies
  • Snoring
  • Poor heart health
  • Memory impairment

Back pain

A good mattress is usually flat and comfortable. This boosts proper spine alignment. To the contrary, a bad mattress sags at the middle. This alters your sleeping posture. Consequently, you suffer from back pains and neck pains every morning.

As bad as that sounds, bad mattresses are perfect recipes for chronic back pain. This translates to turning and tossing all night long for comfortable sleeping posture. As a result, this affects your sleep quality and health as well. With a great mattress, you should be fresh and re-energized every morning. However, a bad one makes you feel sore and stiff in the morning.

Spring mattresses are good for back pain. You can find a top-rated spring mattress on

Triggers allergies

Dust mites and bed bugs characterize bad and old mattresses. The creatures eat your body’s dead cells. Apart from this, they cause skin problems like eczema. You might also suffer from sore throats and respiratory conditions after sleeping on such mattresses. Dust mites expose you to a greater risk of snoring. This makes it hard for you to breathe in your sleep.

To prevent these issues, ensure that your sheets and pillowcases are clean. Use hot water to clean them in order to denature these organisms. Vacuum cleaning them is another great alternative to using hot water. Getting allergy-proof covers on your mattress can minimize the allergy outbreaks.


When trying to remedy snoring, people usually forget to take a look at the mattress. In case your mattress isn’t offering adequate support, snoring is a probable result. This happens when your airways are under tension. It also occurs when tissues are sunken. A bad mattress promotes snoring. While most people take snoring as normal, sometimes it is fatal.

Weak immune system

If your mattress is not giving you high-quality sleep, it is negatively impacting your immune system. This makes you prone to illnesses like colds and respiratory issues. In other cases, when your immune system is extremely weak, you can suffer from severe conditions.

Memory impairment

A bad mattress gives you poor sleep. This is where you toss and turn all night long trying to find a comfortable position. Poor sleep results in poor memory making you less productive. It is during a deep sleep that memories form. Therefore, lack of a deep sleep denies your mind the opportunity to make memories. As a result, this causes memory impairment.

Most of the times, you rarely worry about your mattress, as long as it is doing its job. This is one of the huge mistakes that most people make. They are not attentive on how their mattresses affect their health and sleep. Unless mattresses pop springs or break, they are long used instead of being replaced. This denies you the opportunity to enjoy good health and a decent night’s rest.

What is the Healthiest and Worst Sleeping Position?

What is the Healthiest and Worst Sleeping Position

Your sleeping position affects your ability to fall asleep, have a deep sleep and wake up rested. Most of the people suffer from shoulder, neck, hip and back pain. This happens at some point in their lives due to poor sleeping positions. There are sleeping positions that give your body a lot of benefits. On the other hand, there are sleeping postures that affect your health negatively. To find which, is the most recommendable sleeping position, continue the read. In this article, you will also realize which, is the worst sleeping position and its effects. Here are some best sleeping positions for you.

Left side sleeping

Probably, you have heard that you should sleep on your left side. Maybe you thought this did not make sense but it does. Doctors recommend sleeping o the left side. This is due to the numerous health benefits accrued with this practice. Below are just some of them;

  • Enhanced heart health
  • Improves digestion
  • Great for expectant women
  • Alleviates snoring

Improves digestion

The left side of the body contains both the pancreas and the stomach among other organs. Therefore, when you sleep on your left, these two organs hang naturally. As a result, this boosts better function. With the force of gravity, the food easily goes through the stomach. The release of the pancreatic enzymes, on the other hand, occurs any time the body needs them. Apart from these, food waste elimination is easier when in this position.

Great for pregnant women

For pregnant women, sleeping on your left side is very important. According to medical experts, this position facilitates pressure release from the back. It also maximizes the flow of blood to the fetus from the uterus. Additionally, this position relieves spine pressure making you comfortable for a better sleep.

Nutrients easily flow to the placenta when a pregnant woman uses this position when sleeping. It greatly boosts the nourishment of the baby. In order to make this posture more comfortable, you should slightly bend your knees. Moreover, you should have a pillow between your legs to enhance this comfort when sleeping.

The worst sleeping position

One of the critical things when sleeping is to ensure that no excessive pressure is subjected to your spine. Regardless of your sleeping position, ensure that blood circulation is enhanced. For stomach sleepers, none of these things happen. A number of people use this sleeping position. However, it has a number of negative impacts on their health. Some of them include;

  • Spinal pain
  • Neck pain
  • Bad for pregnant women

Spinal pain

Stomach sleeping usually leads to neck, back and joints pain. This affects your sleep quality and definitely, your day’s productivity. With the pain that comes as a result of this, you experience a lot of restlessness at night. As a matter of fact, discomfort characterizes the better part of your day. Spinal cord pain comes from poor spine alignment that occurs when sleeping on your stomach.

It is bad for pregnant women

It is unthinkable for an expectant woman to sleep on their stomach during the third trimester. However, you should also avoid using this position during early pregnancy. The weight in your tummy exerts pressure on your spine. Therefore, you need enough rest to relieve pressure on your spine.

If you are a stomach sleeper, there are ways to make this sleeping posture comfortable. These means minimize potential complications on your health. Stomach sleeping is a position that people should avoid with all means. Side sleeping, on the other hand, is recommendable. It also has a lot of benefits to your health and general well-being. It is the healthiest sleeping position that sleeping experts recommend.