sleep Archives - Dad's Round Table

Drained after a long day, a good sleep is very important for us to have our energy recharged. However, it doesn’t always come easily. There are days where you find yourself tossing and turning around, falling asleep is far from possible. You wake up tired the next morning, but it isn’t the worst yet. You come home more and more tired every day, while a good rest is still a luxury you can’t obtain. It becomes insomnia at some point.

There are many sources that will advise you to take medicines or visit a doctor. They should be the last resolution for you. When the restlessness isn’t too serious, you can try out some of our tips.

#1 Exercise

Exercising helps to release pent-up energy in your body. It renders your physique in a condition that demands some rest. With that said, intense training is preferred, but if you are unable to do so, even light exercises will be better than absolutely nothing.

#2 Keep your bed comfortable

The comfort you feel when resting comes from the softness and the support of your mattress and pillow. This advice might seem unnecessary and obvious, but you will be surprised to know how many people don’t know how to take care of their beds.

good mattress helps sleep better — A comfortable mattress and bed help you sleep better

If the mattress has been with you for a decade, its prime time is surely over, and you should consider a new one. If you have recently purchased a mattress but it feels too soft or too firm, there are plenty of tricks to fix the mattress.

You can easily enhance the quality of the mattress by adding supplementary layers such as mattress toppers, protectors, or pads. The modern technology has added many features to them, allergen resistance and temperature regulation, for example.

#3 Maintain a sleeping habit

Stick to your bedtime and wake-up time even on the weekend. It will get your body’s clock familiarized with the schedule and eventually eliminate insomnia.

Taking a nap in the early noon will boost up your energy for the rest of the day, it’s true. But if you have trouble sleeping at night, a nap like that won’t make it better.

We recommend relaxing for an hour before your desired bedtime. The routine includes staying away from bright lights and avoiding activities that can cause anxiety or stress. It’s difficult to fall asleep or sleep deeply when something keeps disturbing your mind, isn’t it?

#4 Do not eat before bed time

Having a light snack about 45 minutes before you sleep might keep your tummy full enough and make you somewhat sleepy, but a big dinner won’t be good. Heavy meals should be 3 hours prior to your bedtime.

#5 Reduce caffeine and alcohol

These drinks are popular for their effect on our energy, but you shouldn’t have them after 4 P.M, or the good sleep we are trying for will be unattainable.

#6 Relieve stress

First of all, be patient with your body. It needs some time to drift into dreamland. Don’t force yourself to fall asleep. You will unintentionally give your brain more stress, and stress is what ties us to reality. Instead, you can try to practice a habit before bed, reading is a pretty good choice.

Secondly, try not to use your smartphone or laptop. These are sources of blue lights, which have an activating effect on your brain. Not to mention, looking at those screens in the middle of the night and for hours on end is very harmful to your eyes and your skin.

Work materials stay out of the bedroom. Be strict on yourself and reserve the bed exclusively for resting.

#7 Get a check-up

When everything doesn’t work out, it’s a sign for you to see a doctor for medical help. In order for the examination to have the fullest effect, you might keep a record of your sleeping habit. The doctor can use it as a reference to evaluate the pattern of your sleep.

Last saying

A nice sleep can make a significant difference in your daily life, as it enhances your mood, energy, creativity. Thus, let’s start from the simplest task of making sure your bedding system is comfortable, to something more complicated like rearranging your timetable and building a healthy lifestyle.

If you have been suffering a sagging mattress, back pain and sore muscles are no longer a surprise. Aging isn’t your problem in this case, but the mattress that is supposed to support you is the issue we need to fix.

how to fix a sagging mattress — A bad mattress is not only bad for your sleep but also your body

It’s not always possible to just purchase a new mattress, especially when you have invested a large amount of cash in hope for comfort and relaxation. Fret not! This article will discuss on the several simple,inexpensive tips to fix a sagging mattress, and cause of mattress sagging as well as its effects.

Simple solutions for a sagging mattress

Let’s establish that there’s no way to get rid of the sag completely, but with these easy tips, you might have some more time with acceptable comfort.

1. Buy a mattress topper

If your mattress is already old (average mattress lifespan is 10 years), then the best and easiest way to improve your sleep without buying a new mattress is to use a mattress topper.

fix sagging mattress — Using mattress topper can fix your sagging mattress

Mattress topper is an additional layer of cushioning used for improving the comfort of the mattress. The most common types of toppers are memory foam, latex, wool and feather. Thick toppers might fill up the sag gaps and smoothen the uneven surface.

Consider a memory foam topper if a new mattress isn’t affordable for you just yet. It will make up for any minor lumpiness or sinking beneath. Feels as luxurious and costs a fraction of a whole purchase, quick and easy to find – it’s undoubtedly the second best option for you.

To pick the best mattress topper easily, you should take a look at https://www.thebestmattresstopper.com The website have many useful information about mattress toppers and top-rated topper reviews in the market.

However, if your mattress is not too old, please follow the tips below:

2. Rotate and flip it on a regular basis

You only need to flip the mattress to have the underside up (if it’s flippable) or rotate it 180 degrees and switch the position of the head and the feet areas. Once per half a year will be enough. Even if the sagging progress hasn’t occurred, this will maintain the shape of the mattress and even turn a too-firm mattress somewhat softer.

3. Find a new foundation

The larger the size of your mattress is, the more of legs required in order to support the weight pressing down on them, thus, foundations are most likely to be blamed for sagging. If the gap between each pair of slats is wider than 3 inches, it can also cause partial sagging.

Foundations also go downhill over time, so excessively aged foundations will possibly lead to sagging. Utilize the mattress warranties and check on the guideline before making your purchase.

4. Use plywood

fix-sagging-mattress-with-plywood This low-cost method is specifically for sleepers with slatted bases. Measure the size of foundation and mattress first and cut a thin sheet of plywood according to the result you have had. Put it on the foundation and adjust it to cover up all slats. If positioned right, it will fix the sagging caused by slats with gaps.

Plywood won’t completely fix the sagging — nothing will, we have agreed on it. On the other hand, plywood reduces the airflow at the bottom of your bed and heats the surface remarkably, sleeper will feel hot and mold or mildew will amass. But it’s a decent temporary solution.

5. Make sure the box springs are right

The support of a mattress comes from the springs, so you might want to search for the warped springs and replace them. They are available in various sizes and types, so choose the ones that best fit your mattress.

Why does a mattress sag?

Nothing lasts forever. We all should expect the down of each equipment when they have been with us for a long time and mattresses aren’t an exception. The bouncy feel and the support in a mattress come from the box springs of which coil tension decreases with time, along with the materials for comfort sinking deeper into the hard layers underneath. Unfortunately, once the tension is gone, the springs are warped and this cycle is not reversible.

You might notice the signals in a mattress just like ones that appear when a car needs its oil or tires changed. The surface of the mattress will sink where the weight usually impacts, namely head or hips, or you can even feel the lumpy areas with your own hands. If it’s is no longer smooth and even with these ‘rises and falls’, you’re bound to deal with discomfort during sleep and it will become simply unbearable at some point.

The consequences a sagging mattress might bring

Minor sagging isn’t a severe problem, but major sagging can initiate some negative effects:

It will worsen the pain in your joints and muscles.
Risks of annoying noises as springs deteriorate and squeak.
Hot when sleeping upon, since it blocks the flow of air through coil layers.

There unfortunately are also more serious problems you should be aware of. Many sleepers who tolerated a sagging mattress for too long end up with insomnia as well as apnea symptoms – temporary loss of breath during sleep – due to the position of your head and neck. A bad mattress is also the main reason for subluxations – the misalignment of the spine. If you don’t want to spend time and money on fixing your sagging mattress, therapies and even surgeries will cost so much more.

In conclusion

After hours at work and school, the last thing you would like to have is a lumpy, depressed surface to rest upon. You deserve the comfort you have earned, and we hope to be helpful enough. Nonetheless, if you want to maintain something in good conditions, you should take care of it since the beginning: keep your mattress clean, rotate it to regain the good form, avoid direct sunlight and frequent washing.

7 Tips for a Good Sleep at Night