Category Archives: Tips to Sleep Better

Tips on How to Sleep Better

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Sleeping well is a vital part of overall health and well-being. Yet, more and more people are going through life chronically sleep deprived, either not getting enough rest at night or not getting the kind of deep, restorative slumber our bodies need. It is estimated that as many as seventy million Americans suffer from insomnia, sleep apnea, or some other sleep disorder. Almost all of us would benefit from knowing some tips on how to sleep better.

With all of this restlessness going on, you might think that getting a good night’s sleep is the stuff of dreams. Fortunately, though, there are steps you can take to sleep longer, deeper, and with better results. These include sticking to a regular sleep schedule, making your bedroom as sleep-friendly as possible, and dealing with anxiety and other things that hinder sleep.

Our bodies operate on a natural rhythm, with periods of activity, relaxation and rest falling at preset intervals. But our modern lifestyles disrupt this built-in cycle. Shift work, caffeine consumption, smoking, and even after work activities can all throw off our internal clocks, making sleep hard to come by.

To avoid this, first set up a regular bedtime, and stick to it as closely as possible. Night workers must sleep during daylight hours, but they can still make sure they’re in bed the same time each day. Also, have a regular waking time, set between seven and nine hours after you turn in. Holding to this routine will train your body to become tired at the same point each day, ensuring a regular period of sleep.

Using your bed only for sleep can help this pattern take hold. Avoid doing other activities while in the sack. It is especially important to avoid working or engaging in any other activity that may cause stress, tension or anxiety. They will cause your mind to create a negative association with your bedroom, keeping you awake when you should be snoozing.

Making your bedroom as sleep-friendly as possible is another step you can take. Our minds do their best relaxing and resting when loud noises or bright lights are not distracting us. The room you sleep in should be as dark as possible, and kept that way during your scheduled sleep time. Glowing clock faces, computer screens, and televisions introduce extra light into the bedroom, so cover them or turn them off if you can. Listening to the radio or recorded music actually helps many people drift off to sleep, though. Do this if it works for you. If you wake in the middle of the night to go to the bathroom or for some other reason, avoid turning on your bedside lamp. Keep a flashlight by you to negotiate your way to the restroom, kitchen, or wherever else you go. This will help keep your mind in a rested state, boosting your natural melatonin levels and helping you to fall asleep sooner when you do return to bed.

Most people sleep best in a cool room; so try to keep the temperature at a level that avoids extremes of heat or cold. Many people prefer to have a fan blowing on them while in bed. Try that if you think it might help.

Pets are wonderful, but having them in bed with you doesn’t always work out. If your dog or cat wakes you, or keeps you from falling asleep in the first place, consider blocking them from entering the bedroom during the night. You can make it up to them during the day by being a more awake and energetic friend to them.

We all have worries and concerns, and sometimes we all lose sleep because of them. If this is occurring on a regular basis, consider seeing a counselor or your physician about it. He or she might prescribe antidepressants or set up therapy sessions during which you can discuss what is troubling you.

Smoking and caffeine consumption both hinder sleep. Cut back on them or quit using them entirely. Try to incorporate exercise and healthy eating habits into your lifestyle. A sound body rests better at night.

Here at Parklane Mattresses, we know that the surface you sleep on plays a vital role in how well rested you are. Whether you want a king size pillow top mattress or something a little smaller, feel free to browse though our product line and contact us with any questions you might have. We’d love to share our own tips on how to sleep better!

Parklane Mattresses
The better sleep secret.

Choosing a Mattress for Back Pain Relief

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Back pain is an affliction that plagues a vast majority of Americans. More often than not, the culprit for this painful malady is found in the bedroom. Old mattresses or improper mattress firmness can cause a variety of back problems. The biggest step toward back pain relief is in choosing a mattress that best helps your body get the support your aching back so desperately is lacking. Assuming you are getting the right amount of sleep each night, you spend eight hours or more lying on a mattress each and every night. Chronic back pain starts when you are unable to relieve that pain, and lying on the same mattress will cause this. When you are shopping for a mattress to help cure your irritating back pain, there are many things to consider. You will need to purchase a mattress at least every seven years and look for one that fulfills the needs of your back each time, which means finding a mattress that has the correct firmness (offering a balance of support and comfort), the correct amount of space and the ideal base.

One of the main things to consider when choosing a mattress is what amount of firmness is correct for your particular set of problems. In the past, doctors recommended that those afflicted with chronic back pain look to a firm mattress for relief. This idea has been contested in recent years. Researchers have found that sleeping on a mattress that is too firm or too hard exerts additional pressure on the joints and back causing pain. A medium-firm mattress is a much better option for back pain relief because it provides a balance of support and comfort.

Another thing to consider when choosing a mattress is the space the mattress will provide you while sleeping. On average, a person will move or adjust him- or herself up to 60 times per night. If you are sharing your bed with a partner, consider buying a larger mattress like a queen or even king-sized bed. Sleeping in a cramped position due to a fellow restless sleeper can cause back pain, as well.

It is also important to look at your specific condition when purchasing a new mattress, especially when you are purchasing a new mattress base with it. Many sufferers of chronic pack pain may choose to purchase an adjustable mattress base in order to create a better sleeping position. Those suffering with osteoarthritis and spinal stenosis often prefer to sleep on their sides with their knees curled up to relieve pressure on the joints and nerves. Switching to an adjustable base can provide back pain relief for these conditions because it reduces pressure on those painful areas. Additionally, those suffering from degenerative disc disease often prefer to sleep on their stomachs with a pillow tucked underneath their stomach and hips to provide relief of pressure on the disc space. A firmer mattress may better suit this sleeping position.

Sometimes relieving back pain is not all about choosing a mattress that best fits your needs, but simply about choosing to purchase a new mattress. As mattresses get older, they lose their firmness when the coils and other materials wear out. Your back pain might simply be due to the fact that it is time for a new mattress. It is recommended that a mattress be replaced every five to seven years, while most Americans only purchase a new one every 10 years. If you’re waking up with back pain more often, consider purchasing a new mattress. Additionally, as we age, our mattress needs change over time. The older you get, the more support you will need.

There are many aspects to look into when choosing a mattress, especially if you are looking to find a mattress that helps alleviate back pain. Generally, look for a mattress that provides a balance between support and comfort such as a medium-firm mattress. If you are sharing a mattress, consider upgrading to a larger size. Those suffering from specific back problems should consult a doctor on what mattress will best suit their needs. An adjustable mattress base is a great choice for those who find themselves sleeping in the fetal position to give their joints and nerves a rest. Constantly re-evaluating your mattress situation is also important, since mattresses wear out and your mattress needs may change as you age. Choosing a mattress is the first step toward back pain relief, and if you follow these simple guidelines, you will sleep comfortably and hopefully wake up free of pain.

Parklane Mattresses
The better sleep secret.

Choosing a New Mattress: Plush, Medium or Firm?

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Your bed is the piece of furniture you probably use most in your house. Hours are spent on it each and every night, not to mention any midday lounging time. If you’re a student, your bed may be your prime studying spot, as well. In order to have a great bed, you need a great mattress, which you should replace every five to seven years. Choosing a mattress is a huge investment of your time and money. You spend so many hours on your bed each night that purchasing the wrong mattress can result in painful aches in the neck and back. What type of mattress is best for you? Should you get a plush or firm mattress? And if you want to purchase a firmer mattress, what exactly is the difference between medium and firm? This article answers three basic questions to help you decide which mattress best suits your needs.

What position do you normally sleep in at night?
When choosing a mattress, do a little bit of research on yourself first. The week before mattress shopping, take special note as to what position you sleep in most often. This will determine what firmness you will need in a mattress. Make sure to notice if there is a difference between the position you lay down in and in what position you wake up. Waking up in a different position means that is probably the position you spend most of your sleeping hours in; therefore, it is also the position you’re in the bulk of your time atop the mattress.

If you tend to sleep on your side, you should look into purchasing a plush or medium mattress. You will need that extra bedding and “give” to accommodate the curves of your body. Generally, the curvier you are, the more “give” you will need in the mattress. If you tend to sleep on your back, a medium-firm or firm mattress will be a good fit. This mattress does not have all the extra “give” someone who sleeps on their side might need. If you tend to sleep on your stomach, it is time to re-examine how you sleep. Chiropractors and doctors alike generally do not recommend this. More often than not, sleeping on your stomach is a sign of a bad mattress anyway, so making the choice to seek out a new mattress was the right one all along.

What sort of pain is your current mattress causing, and/or what preexisting conditions do you have?
Some mattresses are recommended specifically for those who suffer from certain ailments and aches. If you are currently suffering from neck or back pain, it is best to get a mattress that will help alleviate that. Purchasing a mattress for your sleeping position and body shape is the first step. The second step is to actually pay more attention to ailments and conditions when shopping. Generally, it is recommended that those suffering from back pain find a mattress that provides a happy combination of comfort and support, which is usually found in medium or firm mattresses. Consult a physician if you have any further issues or questions concerning choosing a mattress and your health.

Additionally, if you are one who suffers from nighttime heartburn, you may want to look into an adjustable mattress base in addition to a new mattress. Sleeping on an incline helps to alleviate this nasty pain.

What mattress do you feel most comfortable on?
This question may seem like a very obvious one to consider when choosing a mattress, but the process is much more complicated than you might think. It is very important to test mattresses correctly while in a store or shop. When testing a mattress, lie in the position you most often sleep in for several minutes. It takes your body time to adjust to a position, and pressure points will not become apparent to you unless you take the time to lie down for a while. Once you’ve tested the mattress for several minutes, pay attention to how much it supports you. Is it providing your back relief? Is it too firm? Where do you feel uncomfortable? Test mattresses that are plush, medium and firm before making your decision. This may mean taking more time and even more trips, but it is certainly worth the effort.

Choosing a mattress is a huge commitment and it is not something to do on a whim. It is very important to consider your sleeping position and preexisting conditions, and to test the mattress properly. If you use the three guidelines above as you evaluate your new mattress options, you will find yourself with a mattress that you will not want to leave.

Parklane Mattresses
The better sleep secret.

Dementia and Sleep

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Alzheimer’s disease and senile dementia are both characterized by frequent sleep disturbances.  Night wandering and confusion are common reasons the elderly are institutionalized.  Not only will the dementia affect the person suffering from the disease, but it will also have an affect on that person’s family.  People that suffer from dementia can get so turned around that they experience a reversal in their sleep-wake cycle, which causes them daytime fatigue and nighttime restlessness. They may be getting up for the day when they would have typically been going to bed for the night before the disease presented itself.  The sleep disturbances experienced often times progress as the Alzheimer’s progresses.  Ultimately, round-the-clock naps replace healthy restorative sleep for many.

Promoting good sleep can be a challenge, but sleep disturbances will begin to take a toll on both you and your loved one, so it’s a good thing to start now.  Like with anyone, avoiding caffeine and alcohol is very important if you are suffering from severe sleeplessness.  Do not forget that caffeine is in more than just your coffee; it is in soda, tea, chocolate, and the list goes on.  It is also important to stay away from alcohol because while it may help you get to sleep, it will not help you stay asleep.  Also, alcohol will help contribute to the confusion and anxiety, so if your relative must have a drink, give them a nonalcoholic beer or wine.

Try to limit the time your loved one spends sleeping during the daytime hours.  I know this can be difficult, especially if they got only a small amount of sleep the night before, but it will help in the long run.  If your loved one can’t live without a nap, be sure it is a short nap and that it is not too late in the day.  Have them take a nap on the sofa or in the reclining chair, not in their bed.

It is important to establish a bedtime routine.  Do the same things, in the same order, night after night.  Brush teeth, use the restroom, take a bath, and put on Pajamas.  Whatever the routine might be, just make sure it is relaxing, not overwhelming, and is consistent each night.  Make sure their sleeping environment is comfortable.  The room temperature is comfortable, they have a night-light, there is no outside noise coming in, etc.

Make sure your loved ones medications are being properly managed.  Some medications are better suited in the morning hours because they have a stimulating effect, while others should be taken at night due to the drowsiness they may cause.  Unfortunately, sleeping pills tend to be discouraged for people that suffer from Alzheimer’s because they can increase the confusion experienced and may cause falls.

A light box may be a good route to take as well.  Exposing your loved one to bright light in the morning may help improve their sleep cycle and advance their biological clock.

Parklane Mattresses
The better sleep secret.

Choosing a Mattress for Neck Pain Relief

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Next to back pain, neck pain is one of the most prominent afflictions a person can get from sleeping on the wrong mattress or in the wrong position. If your spine and head do not get the proper support on your mattress, you will wake up with neck pain. Continuing to ignore this issue will result in a constant ache and a very uncomfortable lifestyle. Neck pain relief can come from certain stretches and purchasing the proper pillow, but if you do not get to the root of the issue by choosing a mattress that best suits your needs, it will never go away completely.

When choosing a mattress to aid with neck pain relief, it is first important to determine what sort of support you may need. The firmness of the mattress you need depends on the position you most commonly fall asleep in. If you tend to sleep on your side, you need a softer mattress that will conform to your curves. If you tend to sleep on your back, you should buy a firmer mattress, so the negative space created by your curves while lying on your side will not be present. Generally, sleeping on your stomach is not recommended. So, before going out and testing out new mattresses, be sure to take special note of the way you sleep and, most importantly, in what position you tend to wake up. If you toss and turn after lying down on your back and end up waking up on your side, chances are you spent most of your sleep cycle in that final position. It is important to also take into consideration that neck pain relief will not be possible without the right mattress and pillow combination. Make sure your head and neck are well supported by a pillow. Your head should not be raised too far up because it will not be properly aligned with your spine and the rest of your body.

Choosing a mattress that is the best one for you means deciding on a product that will help you do away with nasty aches and pains like chronic neck pain. Neck pain relief means picking the best mattress firmness for your favorite sleeping position and combining that with the proper pillow. Always test a mattress out in the store for several minutes; it takes that long for your body to settle and you to notice where the pressure points will be. Additionally, make sure you test the mattress out in your favored sleeping position.

Parklane Mattresses
The better sleep secret.

Adjustable Bases

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The days of a flat, never-moving mattress are over. By purchasing one of our adjustable bases, you will never suffer from the awful position of propping yourself up uncomfortably with pillows to do your bedtime reading or watch a late night show again. With the ability to move your head and feet up and down, this bed can be adjusted to create a reclined position for those who enjoy late–night, before-bed hobbies like reading, watching the television internet surfing and more.

Reverie adjustable bases are a brilliant, in-home technology that provide the lounger with zero gravity relaxation by reducing pressure points as you slumber. Not only do these adjustable bases provide the sleeper with extreme comfort in bed while sleeping or simply lounging, they are also a cure for many sleeping disorders. If you suffer from sleep ailments like sleep apnea, excessive snoring or poor circulation, a bed with an adjustable base will provide the reparation you have been yearning for all these years. Adjustments made to your head and feet (in comparison to a flat mattress) have been proven to reduce loud, noisy snoring, as well as abate nighttime heartburn. An adjustable base is a comfortable choice, as well as a healthy one.

In addition to its ability to adjust the position of the sleeper’s head and feet, a Reverie adjustable base comes equipped with several other exciting implements. Rather than monkey around with a bulky control panel on the edge of the bed, these bases come with wireless remotes. Their sleek remotes are small enough to set on a bedside table and make adjusting your sleeping position a quick procedure.

After a long and tiring day, there is nothing better than a relaxing massage. If you’re going to bed atop a Reverie adjustable base, that massage is no more than a click of a button away. Controlled by the wireless remote, every adjustable base comes equipped with these in-bed massages to help soothe tired and aching muscles while you prepare to rest.

Reverie adjustable bases come equipped with features to help you enjoy your bedtime reading, sleep comfortably and cure sleeping ailments. They are a comfy choice for your sleeping quarters, as well as a much healthier alternative to many flat mattress bases.

Parklane Mattresses
The better sleep secret.

Best Firm Mattress for Lower Back Pain

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A great bed can work wonders for your back, but what constitutes a great bed is always changing. When choosing a mattress, many people take into consideration their sleep-related ailments, and lower back pain is one of the most common afflictions today. For years, doctors have recommended a firm mattress as the best one to purchase in order to alleviate this lower back trouble. However, a more recent study has proven otherwise.

The best firm mattress for lower back pain is actually a medium-firm mattress rather than a firm or harder mattress. A clinical trial conducted in Spain surveyed 313 adults who were randomly assigned a medium-firm mattress or a firm mattress. All surveyed had reoccurring back pains and aches. Patients who slept on the medium-firm mattress were more likely to report a decline in back pain while in bed and getting out of bed, as well as less back pain related to disability than those who slept on a firm mattress. This study challenged the traditional notion that a firm mattress means more support and a healthier back. Those conducting the study concluded that rather than just support being the main cause for back pain relief, comfort played a role as well. The study found that only with the combination of proper support and comfort will a bed help to alleviate aches and pains. A mattress that is too hard will place further pressure on the back, which can mean more back pain. It is important to note that many patients found relief on the firm mattresses, as well. Choosing a mattress in order to relieve back pain should be approached on a case-by-case basis.

The best firm mattress to relieve your back pain must have two things. In choosing a mattress, look for the perfect balance between support and comfort. For many people, this means purchasing a medium-firm mattress rather than a firm mattress. Your lower back pain may differ from the masses; however, and it is best to test out both types of mattresses before making the decision.

Parklane Mattresses
The better sleep secret.

Restless Leg Syndrome

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What is RLS?
Restless Legs Syndrome (RLS) is a condition that affects approximately ten percent of American adults.  RLS is a neurological sensorimotor disorder that causes uncomfortable and sometimes painful tingling and tugging sensations in the legs.

People that suffer from RLS frequently feel as if they need to move their legs in order to make the discomfort go away.  Sitting for a long period of time or even just trying to relax and watch TV or read a book will cause the sensations to worsen.  People that suffer from RLS feel as though they need to walk around or stretch to make the uncomfortable feeling lessen.  These feeling are amplified during the evening and at night.

How do I know if I have RLS?
There are no lab tests that are going to diagnose you with RLS, however your health care professional may be able to make an official diagnosis just by asking you a few simple questions:

  • Do you have an urge to move your legs, usually accompanied by uncomfortable leg sensations?
  • Do your sensations begin or worsen during rest or inactivity, such as laying down or sitting?
  • Are your sensations partially or totally relieved by movement, such as walking or stretching?
  • Are your sensations worse in the evening or at night, or do they only occur in the evening and at night?

How is RLS treated?
Prevention is the first step in managing your symptoms.  There are a variety of lifestyle changes and activities that may help reduce symptoms.  These are some changes that may reduce your symptoms:

  • Decrease caffeine intake
  • Reduce alcohol and tobacco intake
  • Take iron supplements
  • Maintain a regular sleep pattern
  • Develop an exercise routine
  • Take a hot bath
  • Massage the legs
  • Use a heat pad or an ice pack

For those who continue to suffer from RLS symptoms and are unable to find relief, there are medical treatments as well.

Parklane Mattresses
The better sleep secret.

What is Insomnia and How Do You Treat it?

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Insomnia is a sleep disorder that is characterized by difficulty falling asleep and/or staying asleep.  People with insomnia may have difficulty falling asleep, some wake up often during the night and find it challenging to fall back to sleep, they may wake up too early in the morning and most feel fatigued upon waking.

There are two types of insomnia: primary insomnia and secondary insomnia.  Primary insomnia means that a persons sleep problems are not associated with any other health conditions.  Secondary insomnia comes from something else, usually a health condition like asthma, depression, arthritis, or cancer.  Secondary insomnia can also occur because of pain, medication, or a substance like alcohol.

Insomnia may last a long or short period of time and varies in how often it occurs.  If your insomnia only occurs for a short time it is considered acute insomnia.  Insomnia can last a long period of time in some individuals, which is chronic insomnia.  People that suffer from chronic insomnia experience the symptoms at least three nights a week for a month or longer.  Insomnia will come and go in certain individuals, with periods of time where a person experiences no symptoms.

Treating insomnia may require a visit to the physician for a sleeping medication or it may just call for a change in your sleep habits.  For starters, you want to keep your bedroom free of clutter and distractions.  Make sure you are sleeping on the correct mattress for you needs and sleep style.  Use your bed only for sleeping; keep the computer out, leave the television off, and only read pleasure books.

Try to establish a regular sleep-wake cycle.  Get up at the same time every morning (including weekends) and go to bed at the same time every night.  Do not take naps during the day, as it will make it challenging to fall asleep at night.  If you can’t get to sleep in the first half of an hour in bed, go do something else outside of the bedroom, then try again.

Limit your consumption of caffeine and alcoholic beverages.  Remember, caffeine is in chocolate and tea, not just coffee and soda.  Cigarette smoking can worsen insomnia.  Do not work out right before bedtime; try to get your exercise in at least three hours before its time to go to bed, as you may be overly stimulated otherwise.  Be sure to establish a wind down period in the evenings just before bed and we hope you begin to sleep better.

Parklane Mattresses
The better sleep secret.

Got Allergies? Meet the Natural Organic Mattress

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Allergies are never fun, as anyone who suffers from them will be more than willing to tell you. It can get even worse if your allergies prevent you from getting a decent night’s sleep. If you find yourself tossing and turning throughout the night due to your allergy symptoms, maybe it’s time to introduce yourself to the natural organic mattress.

Allergy sufferers may find their allergies are affected by a wide range of materials and many other external factors. Finding the right mattress to ensure a good night’s sleep is not always the easiest thing to do, especially if your allergies are triggered by more than one factor or material. You might find that a natural organic mattress is the solution you are looking for. Knowing first what sets off your allergies will go a long way in helping you find the right mattress. Keep in mind that an online mattress store should offer you a variety of options; you should never have to sacrifice comfort to be able to sleep without allergy symptoms.

A natural organic mattress should be free from pesticides, glues, dyes, foam, resins, chemicals, synthetic latex, or any other non-natural materials. They come in all different forms, shapes and zones of firmness and softness, and you may even be able to find some that are adjustable or electronic. Most are also built to withstand intrusion from airborne pathogens such as dust mites and other free-borne particles. Natural organic mattresses are safe for people who are chemically sensitive as well, and as an added bonus, they’re environmentally friendly. You’re likely to find a wider variety in an online mattress store than you would at a local establishment, but if you prefer to physically test out your mattress, Parklane Mattresses has multiple store locations for your convenience.

Parklane Mattresses
The better sleep secret.