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Alaska Sleep Education Center

Bedroom Tips for Better Sleep

Posted by Chris Markel on Jul 12, 2019 12:09:00 PM

If you're like most people, you spend a good chunk of your day in your bedroom. In fact, assuming you're getting the recommended eight hours of sleep each night, that means you're spending at least a third of your life there. This is why it's so important to make sure that your bedroom isn't just a space with a bed, but a relaxing and peaceful sanctuary. Making over a bedroom may not sound like the most appealing of home projects, but it's important to understand the potential benefits:

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Topics: noise, bedroom, mattresses

Habits to Avoid for a Great Night’s Sleep

Posted by Guest Blogger: Jane Sandwood on Jul 9, 2019 1:05:00 PM

Habits to Avoid for a Great Night’s Sleep

Around one in three adults in America don’t get their recommended seven to nine hours of sleep a night and far from being a necessary burden, it is often the result of specific lifestyle choices.

Sometimes, adults cannot help facing the effects of altered circadian rhythms. This is the case, for instance, for the many health care and emergency service workers who work long shifts. In extreme northern parts of Alaska, the problem can be even worse, since in the spring and summer, there can be over 16 hours of sunlight.

Even night shift workers can hone their sleep quality, however, by making a few key changes to habits that can affect their heart health, weight, mental health, and overall well-being.

These are just three habits you should considering eliminating from your daily (and nightly) life.

Failing to Give Due Importance to Bedroom Design

Alaskan soldiers working in the north go to great lengths to ensure their bedroom is completely dark, bearing in mind the tendency of the sunlight to seep in through the windows.

You should also aim to keep your bedroom as dark, cool, and silent as possible. Televisions and gadgets in rooms are another no-no, since they increase alertness and make it hard to fall asleep.

When designing your bedroom, take note of the key pillars of quality sleep, as defined by the National Sleep Foundation.

To wake up feeling energized, you need to fall asleep within 30 minutes of getting into bed, wake up no more than once, and spend no more than 20 minutes awake after you first fall asleep. Your room should be cool and dark and your bed should be comfortable. 

If your mattress is over 10 years old, it is probably a good time to replace it. By exploring different mattress reviews you can find a mattress that is firm enough for your needs - particularly if you sleep on your back or stomach.

Side sleepers take note - a mattress containing memory latex foam will provide all your body’s pressure points with crucial support. 

Waiting Until Night Time to De-Stress

One of the main reasons why Americans toss and turn at night, is stress. According to the American Psychological Association, three out of four Americans report experiencing stress, with 45% lying awake at night.

The key to effective battling stress isn’t to simply breathe or practice progressive muscle relaxation exercise at night (though these are helpful). Rather, stress should be tackled proactively and long-term, by embracing natural stress busting therapies throughout the day, so as to be in a more mindful, relaxed state at night.

Some of the most effective medication-free stress relieving methods are the mindful practices of meditation, yoga, and TaiChi - all of which have been found in numerous studies to significantly reduce levels of stress hormone, cortisol.  

Believing Sleep Myths

Some of the most common sleep myths can be tremendously harmful both to good sleep quantity and quality. A New York University School of Medicine note that some prevalent, harmful myths include believing that you can get by with five or less hours of sleep, that snoring is harmless, and that booze will help you fall asleep.

Snoring, for instance, can be a sign that you need to see a sleep clinic; the problem could indicate that you have sleep apnea (in which breathing starts and stops during the night).

Drinking alcohol, meanwhile, reduces your ability to enter the restorative stage of deep sleep. When you don’t get enough deep sleep, you wake up feeling tired, cranky, and sleepy during the day.

During the deep sleep cycle, glucose metabolism in the brain increases, which is required for good memory. The pituitary gland additionally secrets key hormones such as HGH - which are crucial for cell regeneration and reproduction.

If you feel fatigued during the day, you have been told that you snore, or you find it hard to fall or stay asleep, visit the experienced professionals at Alaska Sleep Clinic.

It is important to rule out sleep apnea and other conditions that require treatment. Often, by avoiding bad habits and adopting good sleep hygiene, you can eliminate wakefulness or short sleep times but in the case of doubt, diagnosis and treatment by a sleep clinic is key.

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Topics: alaska sleep clinic, sleep hygiene, bedroom

How to Design Your Bedroom for the Best Sleep Possible:        5 Science-Backed Tips

Posted by Jane Wrigglesworth on Jun 13, 2019 12:09:00 PM

Getting a good night’s sleep doesn’t come easy for some, but there are several tips that go a long way to helping you get some shuteye. Good sleep habits and a comfortable environment are essential, so the first place to start in the pursuit of better sleep is the bedroom.

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Topics: sleep hygiene, bedroom

To Pillow...or Not To Pillow?  That is the question.

Posted by Stefanie Leiter on May 4, 2019 6:22:00 AM

There are many options that go into the perfect night sleep especially when you need to reevaluate restless nights. The mattress is one of the staples to a restful sleep, but for many who still toss and turn, a new pillow could be the inexpensive change needed in the bedroom. Considering each year you lay your head on your pillow 3,000 hours, it is important to get it right. Today we will look at different pillow options along with pillowcases to try.

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Topics: bedroom

Sleeping Surfaces

Posted by Stefanie Leiter on Apr 26, 2019 7:00:00 PM

Depending on your background and culture, bedrooms are equipped with differing items for a healthy night sleep. In modern society, the use of a mattress, box springs, and traditional bed frame are commonplace.

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Topics: sleep habits, bedroom, mattresses

Dogs in Your Bedroom

Posted by Stefanie Leiter on Apr 10, 2019 12:29:00 PM

Your love for your dog is undeniable. They are a part of the family. They greet you at the door wagging their tails when you arrive home. They understand when you are upset and cuddle up next to you on the couch. They play with the kids, go on vacation, and join you for walks in the neighborhood.

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Topics: sleep hygiene, bedroom, pets

How a Mattress Can Help with Pressure Points?

Posted by Guest Blogger: Allison Staley on Apr 6, 2019 9:20:00 AM

If you have ever tried to explore an excellent mattress, there is a great chance you have come across the term “pressure points" thrown around a good bit.

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Topics: bedroom, mattresses, pressure points

9 Great Tips to Create Your Own Sleeping Space

Posted by Guest Blogger: Peter Hill on Mar 22, 2019 1:00:00 PM

Waking up every morning well-rested and refreshed makes you get off on the right foot. To get a good night's sleep, you need to have a proper sleeping environment.

Your bedroom is the place where you can get the necessary sleep, but also a place where you can unwind, and therefore it has to be peaceful and comfortable. Create your own ideal sleeping place and give yourself the gift of good quality sleep.

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Topics: sleep hygiene, bedroom

6 Tools To Help You Sleep Better And Alleviate Back Pain

Posted by Guest blogger: Lilian Chifley on Jan 16, 2019 12:35:00 PM

Back pain is a very common cause of sleep disorders. That uncomfortable feeling expands from the back throughout the entire body. You go through the day because you have to, but when it’s time for sleep, you feel like the pain is getting more serious by the minute.

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Topics: losing sleep, pain, wellness, remedies, bedroom, backpain

Making Your Perfect Sleep Environment

Posted by Guest Blogger: Scott Matthews on Jan 3, 2019 1:00:00 PM

Introduction

According to research, sleep improves our intellectual performance, helps our body fight off infections, and does all sorts of good to our mind and body. However, not all of us can fall asleep that easy because of stress, anxiety, and all other sorts of factors, many of which we just can’t do anything about. Where we make our bed is one of the factors that can influence the quality of our sleep, luckily, there’s so much we can do in order to create a perfect sleeping environment.

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Topics: sleep hygiene, bedroom, plants

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