Category Archives: Sleep

Tips and products for getting better, more-refreshing sleep.

The Perfect Pillow For Different Sleep Positions

pillowA supportive pillow is key to a good night’s sleep. Pillows are not one size fits all. Certain pillows offer more support and comfort depending on your preferred sleep position. If you are not using the correct pillow, your neck can become bent abnormally forward or to the side causing muscles to strain. Using the proper pillow based on your sleep position allows you to rest comfortably while supporting the natural alignment of your head, neck, and spine. Proper pillows help alleviate or prevent back, neck, or shoulder pain by relieving pressure points and providing the support our spine needs.

In order to sleep more soundly and comfortably, it’s important to be fitted for a pillow that fits your size and compliments your sleep position.

Sleeping on your back

This position is one of the best for those dealing with back pain or recovering from spine surgery as it allows the back to rest comfortably. Look for a medium support pillow, like the TEMPUR-Neck pillow, that maintains the natural curve of your cervical spine. Your pillow should adequately support your head, neck, and shoulders.

Sleeping on your side

A high pillow with firm support that cradles the head, neck, and shoulders will provide the most comfort in this sleep position. Created specifically for side sleepers, our ContourSide Pillow by Relax The Back cradles the shoulder to provide correct support for proper spinal alignment with the combined benefit of memory foam contouring.

Sleeping in various positions

If you don’t have one preferred sleep position and tend to overheat while you sleep, look for a pillow that has both low areas for back sleeping and higher areas for side sleeping with cooling gel layer. The Technogel Sleeping Anatomic Gel Pillow’s ergonomic curved shape provides even support as you move side to back, and to side again. The gel layer disperses heat offering a cool refreshing feel for a perfect night’s sleep.

Enjoy 20% off ALL pillows when you visit your local Relax The Back location now through July 10! Our trained specialists can help you find your perfect pillow. Try our numerous sleep products so, you can sleep easy and comfortable. Be sure to follow us on Facebook, Twitter, and Pinterest for more sleep tips and information.

4 Benefits of an Adjustable Base

AdjustableBaseBetter Sleep Month kicks off this May. Supported by the Better Sleep Council (BSC), Better Sleep Month aims to bring awareness to the importance of quality sleep while encouraging people to establish healthy sleep patterns. Sleep is just as important to our physical, mental, and emotional health as diet and exercise. Getting your best night’s rest starts with creating a sleep environment that promotes comfort and relaxation.

Keeping technology and work materials out of the bedroom, exercising early in the day or evening, and making sleep a priority are a few ways to work towards healthier sleeping habits.

Key to a good night’s rest is being in a sleep position that promotes comfort and circulation. Having the ability to move into the proper sleep position can help reduce the physical stresses on your body so you can relax and wake up feeling refreshed. An adjustable base allows you to adjust your position with simple controls.

If you’re looking to improve your sleep quality, consider these four benefits of an adjustable base:

Find neutral posture position: When our body is properly aligned our bones, rather than our muscles, support our weight. The neutral posture position is a measurable set of angles of 128 degrees between the torso and thigh and 133 degrees between the hamstring and calf. This position allows the spine to be in its most relieved, relaxed and stable alignment. This in turn improves circulation, reduces pressure on the spine, relieves tension and alleviates low back pain.

Personalized comfort: An adjustable base provides a personalized sleep system and the perfect position based on your preferences to ensure a comfortable, relaxing sleep experience.

Rejuvenating massage: Ease tension, increase circulation, reduce stress, and improve sleep with a relaxing vibration massage.

Reduce acid reflect and heartburn: Sleeping with your head elevated helps reduce acid reflux and heartburn by retaining stomach acids and keeping them from traveling up to the esophagus.

 

You’re One Visit Away from Quality Sleep

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Did you know 71% of Americans are not getting enough sleep? There are a number of different factors that can contribute to sleep loss; hectic job, stressful evenings at home, busy schedules, etc. When life is demanding a lot of your time, sleep is often the first thing to be put on the back burner even though it is no secret that sleep is essential to a healthy mind, body, and pain-free lifestyle.

Fortunately, our trained experts are here to help. When you visit a Relax The Back location, our consultants work with you to create the ideal sleep environment to help you get the restorative sleep you need. Think cool, dark, and quiet.

Franchisee owner, April Vance, of our Nashville, TN location, shared a memorable experience with a recent customer. An attorney was referred to Relax The Back by a friend of his and stopped by while she was working. He had not slept well in 3 weeks. He was gruff and short tempered. She spent an hour with him as he relaxed and tried pillows and various wedges. He made his purchase of a pillow and long bed wedge. A week later, on a follow up, he was very happy and reported he had slept all night, very restfully, since leaving our store. And he apologized for being gruff.

This displays our core values as a company. Whether you are in need of a wedge system or specialty pillow, or it’s time to replace your mattress, we work with you to determine a solution to help your individual needs. You will have the opportunity to try sleep products first-hand, lay on mattresses to test their comfort level, and feel the difference of a pillow and mattress that provide proper support of your body and spine.

Here are some of our franchisee owner’s favorite products to help you have a quality night’s rest:

  • Wedge Systems: These reduce pressure on the spine to relieve muscle tension and increase circulation.
  • Memory Foam Pillows: Temperature neutral, these pillows provide pressure point relief, improved breathing, and a comfortable cradle for your head and neck.
  • Gel Pillows: A thin layer of cooling gel disperses heat and provides consistent ergonomic support.
  • Specialty Pillows: Pillows, such as the Snoozer Body Pillow, assist with specific positioning needs to maintain spinal alignment.
  • Side sleeping wedges: Enhance respiratory function, prevent the onset of acid reflex, and more.
  • Pressure-Relieving Mattresses: With material that adjusts to body weight and temperature, these mattresses reduce pressure on hips and shoulders, reduce tossing and turning, and improve sleep quality.
  • Adjustable Bases: Have the ability to find the proper sleep position to help reduce the physical stresses on your body so you can truly relax and wake up feeling refreshed.

If you are having difficulty sleeping, visit your local Relax The Back location to speak with a trained consultant who can help you try our numerous sleep products to create the ultimate sleep environment in your home. With the proper support, you’ll be on your way to a better night’s rest.

Positioning Pillows to Help You Sleep Easy

sleepThose who suffer from sleep apnea, acid reflux, or who experience leg or back pain while sleeping, can benefit from using bed wedges and support pillows. Positioning pillows are moderately firm pillows that are tapered in a way to allow you to easily add extra support where you need it most. From lumbar pads, to knee spacers, to multi-piece systems, a wedge or pillow can be used on any standard mattress to ensure you’re getting a quality night’s sleep.

These positioning pillows will help you find ultimate comfort, pain relief, and quality sleep.

  • Bed Wedges: Those who suffer from sleep apnea, acid reflux, or who experience leg or back pain while sleeping, can benefit from using bed wedges. Wedges provide customized comfort and help alleviate pressure on your spine, improve circulation, and reduce low back pain and muscle tension.
  • Bed wedge systems: If you’re looking for a more affordable option with the benefits of an adjustable bed system, try an adjustable bed wedge system. Wedge systems to allow you to sit upright or lie back in a neutral posture position. Multi-piece systems, like the PureFit Adjustable Wedge System, work to gently support your back and neck while your legs rest in a knees-bent position.
  • Knee Spacers: Reduce stiffness and relieve hip pain, leg pain, and joint pain throughout the night with the help of an ergonomic knee spacer, such as the ContourSleep Knee Spacer.
  • Full Body Comfort: Body pillows helps those with injuries, a chronic condition, or women who are pregnant, find deep, relaxing support and spinal alignment no matter the position.

Stop by your local Relax The Back location to try out the many different shapes, styles, and brands of positioning pillows for your preferred sleep position. Our sleep experts will work with you to find a pillow that fits your body type, sleep style, and preference. Through one-on-one support, we will determine the best fit based on any pain or discomfort you experience throughout the day.

Visit us today and be on your way to a better night’s sleep.

Sleep Awareness Week: #7Days4BetterSleep

 

Each year, the National Sleep Foundation host’s Sleep Awareness week to raise awareness of the many health benefits of sleep, as well as its importance to productivity and safety.

Make 2016 the year you make time for the sleep your mind and body needs. Find out how much sleep you really need and work towards prioritizing sleep and adjusting your routines before Daylight Savings Time. Adjusting your sleep habits leading up to March 13th, when we will lose an hour of sleep, can help you make beneficial changes and improve your quality of sleep and overall health.

David Cloud, National Sleep Foundation CEO, believes “National Sleep Foundation’s #7Days4BetterSleep will help the public prepare for the unavoidable change to their schedule with seven daily tips to improve sleep. Everyone should take our Sleep Awareness Week pledge to prioritize sleep in their daily lives.”

Starting Sunday, March 6th challenge yourself to incorporate these daily sleep habits into your routine and spring forward towards better sleep!

Unsure if your sleep products are improving your sleep or making matters worse? Head to your local Relax The Back location to speak with a trained specialist who can show you our wide selection of sleep products and solutions to help you wake up well rested, pain-free, and ready to take on the day. They will work with you one-on-one to find a mattress, pillow, or sleep accessory based on your needs.

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High Tech Sleep Products: The ReST Bed

ReST Bed

The importance of sleep is no secret. Chronic sleep loss affects our physical, emotional, and mental health ranging from decreased alertness, to increased stress levels, to heart failure or stroke. Making sleep a priority can help reduce these issues.

“Taking control of your sleep by being motivated, setting a routine bedtime and creating a supportive sleep environment are relevant even for those with pain,” said David Cloud, CEO of the National Sleep Foundation. “Sleep is a key marker of health, and good sleep habits are critical for improving the quality of life of those living with chronic or acute pain.”

Sleep products are beginning to evolve to provide high tech solutions for today’s tech-savvy society –making quality sleep an attainable goal. According to a study by the National Sleep Foundation and the Consumer Electronics Association, 22% of the adult participants reported using some form of sleep technology. From wearable devices to the numerous apps on tablets and smartphones, people are tracking their sleep data and looking for ways to improve their sleep quality and overall health.

Beyond Wearables

Enter the world’s first smart bed. The ReST Bed™ is the first, and only, bed that responds to your body’s movements in real-time. Equipped with the ReSTdash app™, the ReST Bed™ collects data while you sleep, giving you the benefits of wearable technology without having to remember to turn on devices, change your sleep position, or alter your normal routine.

Performance: When you move throughout the night the support your body needs changes based on your position. Sleep better and perform better with the 5 independently variable zones that automatically correspond to your body. The ReSTdash app provides you with the information you need to improve your sleep quality and perform your best while awake.

Technology: With 2,000+ body data points, 5 comfort zones, and patented pressure-sensing fabric, the ReST Bed™ tracks sleep data and allows for automatic response and integration into connected home technologies.

Luxury: Whatever your sleep position, the ReST Bed™ provides the perfect amount of support for every part of your body. The surface of the ReST Bed™ reads your pressure points throughout the night, then softly and quality adjusts to deliver a customized sleep experience.

While having a quality mattress is the foundation of a good night’s rest, there are other factors that contribute to quality sleep. Invest in quality pillows and create a sleep environment that promotes comfort and relaxation.

From the world’s first smart bed to the perfect pillow, our trained specialists can help you find create a relaxing sleep environment to fit your specific needs. Visit participating Relax The Back location to feel the difference of the ReST Bed™ and be on your way to a better night’s rest.

Create The Ultimate Sleep Oasis

Do you remember the last time you slept through the night – a night free from aches and pain? If you are constantly waking up throughout the night, it may be time for a new mattress.

There are many factors that go into creating the ultimate sleep oasis. A quality mattress is one of the key elements. Overtime, materials in your mattress begin to break down making the mattress unsupportive and uncomfortable to sleep on. Your mattress should fully support your spine and pressure points to help relieve pain and discomfort.

Keeping your room at the perfect temperature (65-72°F), turning off electronics before bed to allow yourself to unwind, sleeping with the perfect pillow for your body type, and using dark shades or a sleep mask to keep out morning light or electronic displays are a few other ways to help you maximize the comfort of your sleep environment.

When it comes to sleep products, no two bodies or preferences are the same. The sleep experts at your local Relax The Back store can help find the right mattress and foundation and, fit you for the perfect pillow to support your spina and neck in perfect posture. Our sleep experts will answer any questions and assist you in setting up a sleep environment that can help you get your best night’s rest. For a limited time, save $300 on TEMPUR-Cloud Breeze mattress sets before the prices goes up 3/1/16!

Take a look at the infographic below if you’re thinking of creating your own relaxing sleep oasis.

Sleep Oasis

 

Infographic by Noelle Campbell for The Huffington Post

Choosing A Pillow Based On Your Sleeping Style

sleeping styles

A supportive pillow and mattress are the foundation of a good night’s rest. Is your pillow still providing the proper neck and spinal support you need? If you’re waking up in the morning or throughout the night with neck pain, it may be time for a new pillow. Experts recommend replacing pillows every 12 to 18 months with two years being the maximum time you sleep with the same pillow.

Pillows that are poor quality or not fit properly to your body type can worsen neck and shoulder pain, headaches, and wheezing. Not to mention the dust mites, mold, fungus, and skin cells that accumulate on older pillows.

Your sleeping style, your perfect pillow

When we sleep it is important to maintain the neck’s natural curve. If we are not using a supportive pillow, our neck can become bent abnormally forward, or to the side. These positions can cause our neck and shoulder muscles to strain. When a pillow fits our body type, our head, neck, and shoulders are aligned to relieve pain and pressure points throughout the night.

Here are a few points on pillows that work best based on your sleeping style:

  • When sleeping on your back: A medium support pillow that maintains the natural curvature of your head, neck, and upper spine, such as the TEMPUR-Neck Pillow, throughout the night.
  • When sleeping on your side: A pillow that is high with firm support to cradle the neck, head, and shoulders. The CountourSide Pillow by Relax The Back uses a memory foam contour and shoulder cradle to provide correct support for proper spinal alignment.
  • When sleeping on your stomach: While this position isn’t recommended as it can cause strain on the back and neck muscles.

Get fitted for your next pillow

From preferred sleep positions, to your body type, to the type of mattress you sleep on, there are many factors that determine which pillow is best suited for your specific needs. Pillows are not one size fits all. When you visit your local Relax The Back location, our trained specialists can help find the right pillow for you. Stop by to test out different styles, shapes, and brands.

Through one-on-one support, we will determine a pillow that fits your sleeping style and comfort needs while addressing any pain or discomforts you may be experiencing throughout the day.

Visit us today and be on your way to a better night’s sleep.

 

 

 

Sleep Easy: 5 Reasons Why Bed Wedges Are Beneficial

sleep

Many adults with acid reflux, sleep apnea, or those who experience leg or back pain when sleeping, can benefit from using bed wedges and support pillows. Bed wedges are moderately firm pillows that are tapered in a way to allow you to easily add extra support where you need it most. From knee spacers, to lumbar pads, to multi-piece systems, a pillow or wedge can be used on a standard mattress to enhance your sleeping experience and ensure you are getting a quality night’s rest.

Here are a few reasons using a bed wedge system can help you sleep easy:

  • Ease pain, promote comfort: Bed wedges and pillows can help reduce low back pain and muscle tension, alleviate pressure on your spine, and improve circulation. Position pillows or wedge systems to allow you to sit comfortably upright or lie back in a zero gravity position. Multi-piece systems, such as the PureFit Adjustable Wedge System, work together to gently support your neck and back while your legs rest in a beneficial knees-bent position.
  • Sleep away your cold: When a cold strikes, congestions can make it difficult to sleep. Bed wedgespromote sinus drainage down the back of the throat. This will open up nasal passages to help with breathing while you sleep.
  • Customizable comfort: Wedge pillows and bed wedges provide customizable comfort and relaxation. Our selection of pillows and supports offer ergonomic support and all of the benefits of an adjustable bed.
  • Manage sleep apnea: When lying down to sleep lungs or upper airways may collapse leading to an interruption in breathing. Positioning your body with your head and chest raised can help keep airways and lungs open allowing you to have uninterrupted sleep.
  • Acid Reflux keeping you up at night? 60 million Americans experience acid reflux symptoms at least once a month. Studies have shown that having your head raised higher than your abdomen, at a 45-dregree angle, during sleep can help reduce acid reflux and heartburn symptoms.

How we can help

Our mission at Relax The Back is to provide product solutions to our community. We aim to help those who come into our store to find solutions to their daily pain and discomfort. Through one-on-one in-store support, our trained specialists will work with you to determine the best product for maximum relief and comfort. Whether you’re having leg pain while trying to sleep or heartburn is keeping you up at night, we can help you create a unique system based on your specific pain and comfort needs.

Visit your local Relax The Back location to find relief today.

Gift Guide: Our Favorite Sleep and Relaxation Products

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Quality sleep and relaxation is on everyone’s wish list! Hectic schedules at the home to pressures at the office can cause sleep and relaxation to be put on the back burner. Stress and sleep loss can lead to mental, physical, and emotional health issues. Help your loved ones improve their overall health, relax more, and create healthier sleeping habits with products that will continue to give all season long.

Here are our favorite products for those in need of relaxation and a good night’s rest:

  • Snoozer Body Pillow: This J-shape pillow helps provide proper spinal alignment and improves circulation. A great gift for loved ones who are pregnant, suffer from a chronic condition or have an injury that requires deep, relaxing support no matter the position.
  • PureFit Wedge System: Give the gift of customizable comfort and relaxation. This four-piece wedge system provides ergonomic support and all of the benefits of an adjustable bed. Loved ones will find an optimal rest position and an amazing relaxation experience.
  • TEMPUR-Topper Supreme: The perfect alternative to a Tempur-Pedic mattress! Loved ones can use this for camping, overnight guests, or to improve the comfort of their current mattress.
  • Technogel Sleeping Anatomic Gel Pillow: Cooling comfort for loved ones who love the cool side of the pillow.  Those who suffer neck, back or shoulder pain will find ergonomic relief with the Anatomic gel pillow!
  • Tempur-Flex Elite Mattress: Support that moves with you? Now that’s a gift! For you, or a loved one, who experiences back pain, this medium soft mattress, with a new dynamically responsive feel, is especially comfortable and supportive in the places you need it most.

Visit your local Relax The Back store to speak with a trained specialist who can help you find the perfect gift based on specific needs. Also be sure to visit us online (www.relaxtheback.com) and on Facebook and Twitter.

Dangers of Sleep Deprivation

Did you know 50 to 70 million Americans suffer from one or more chronic sleep disorders? Sleep deprivation affects your overall health and wellness, productivity, and safety. It can lead to serious health risks such as heart failure, stroke, and high blood pressure. Stresses of everyday life, medical conditions, and busy work and social calendars, are all reasons you may not be getting enough sleep.

Fortunately, there are steps you can take to improve your quality of sleep and combat the negative effects of sleep loss. Read more on the dangers of sleep deprivation and ways to improve your sleep quality with the helpful infographic below.

Be sure to follow us on Facebook and Twitter for more ways sleep tips or visit your local Relax The Back store to speak with one of our trained specialists.

Dangers of Sleep Deprivation

Stretch Your Way to Better Sleep

 

A sleep environment that promotes comfort and relaxation is key when it comes to a quality night’s rest. If you’re waking up with body aches and stiff muscles, consider creating a bedtime routine that helps you stretch, decompress, and relax before heading to bed.

There are many benefits found in bedtime stretching and yoga routines. Stretching increases flexibility and range of motion, which helps prevent injury and pain. Yoga is a great way to calm the mind and relieve tension and stress in the body.

Incorporate all or a few of these poses into your bedtime routine tonight for a deeper, more restful sleep. They can even be done in the comfort of your own bed:

Visit Crane and Canopy to learn more about the benefits of each pose.

Bedtime Routine Yoga

Finding The Right Mattress for You

mattressFrom the temperature and darkness of your room, to your stress levels, to unwanted noises, there are many factors that can lead to a good night’s sleep. The foundation of quality sleep however, begins with your mattress.

Mattresses should be replaced approximately every 8 years. As time goes on, materials can begin to degrade making the mattress uncomfortable to sleep on. If you wake up each morning with aches and pains, it is time for a new mattress. Even if stretching for a few minutes each morning alleviates some of your pain, the mattress you’re sleeping on isn’t fulfilling your needs.

If you’re in the market for a new mattress, use the guide below to help find the right mattress for your needs:

  • Determine your budget and needs: Are you one to get hot when you sleep? Do you suffer from lower back pain? Share your budget and specific needs with your sales consultant.
  • Personalized comfort and support: Mattresses that are too firm will push on main pressure points causing your body to be out of proper alignment. If a mattress is too soft, you’re body and those pressure points will not be supported. Selecting a firmer mattress or a softer mattress comes down to personal preference. Your mattress should support your body and allow your spine, head, and neck to rest in a neutral posture. An adjustable base adds even more personalization to your sleep system.
  • Utilize our trained sleep experts: No two bodies and preferences are the same. Testing out a mattress in the store is the best way to determine which size and firmness is right for you. Our trained associates can help find a mattress that supports your spine and will provide you with countless nights of restful sleep.
  • Mattress for two: Keep in mind the size of your mattress when shopping for two. A queen size mattress is recommended for couples who like close quarters. For couples who are looking for maximum personal space, a king size mattress is the best option. An adjustable base is also perfect for personalized comfort for two.
  • Give it time: There is often a natural adjustment period when sleeping on a new mattress. If the comfort you felt in the store isn’t translating to quality sleep at home, give it a few more nights. It takes time for your body to adjust to sleeping on a new surface. Rest easy knowing Relax The Back supports you with a 90 Night Sleep Guarantee.

At Relax The Back, we understand the importance of staying healthy and pain free. Even if you feel that your body is not in pain, you are not injured or you are not stressed, finding the correct mattress can help prevent health issues in the future. Our selection of Tempur-Pedic mattresses and sleep accessories make it easy to incorporate the best nights sleep into your routine.

5 Health Benefits of Napping

 

Next time you are looking to reset and recharge consider taking a quick nap.

While napping won’t make up for chronic sleep loss, it can help improve alertness, mood, and productivity. One study showed that a 10-minute nap was the most beneficial in terms of improved cognitive performance and reduced sleepiness.

It’s important to know there are some drawbacks to napping and that catching a few Z’s during the day isn’t for everyone. Some individuals have trouble sleeping during the daytime whereas others have difficulty sleeping anywhere other than their own bed. After waking up from a nap, you may feel slightly groggy and disoriented. This state, known as sleep inertia, can last a few minutes to a half-hour. If you experience poor sleep habits or insomnia at night, napping during the afternoon hours can worsen these problems. Long naps can also interfere with your nighttime sleep routine. Listen to your body and keep your normal sleep patterns in mind when deciding on an afternoon snooze.

Read below for five health benefits of napping as well as a few tips for taking a beneficial power nap.

Visit us online at www.RelaxTheBack.com or stop by your local Relax The Back location or to see our full collection of sleep products.

health benefits of napping

5 Cooling Gel Products For Comfort and Relief

 

With summer officially here, days and nights are starting to heat up and stay warm. Whether you’re in the office, on your daily commute, or trying to sleep, warm weather can make pain symptoms feel worse making it difficult to concentrate at work or fall asleep at night.cooling gel

If you’re looking for respite from the hot summer weather, these cooling gel products will help you find comfort and relief.

Cooling Comfort from Head to Toe

  • TEMPUR-Cloud Breeze Dual Cooling Pillow: Whether you’re a back, stomach, or side sleeper, TEMPUR-material and a layer of cooling gel on both sides will keep you cool and comfortable throughout the night.
  • Technogel Sleeping Pillows: A layer of cooling gel relieves pressure on your head and neck by dissipating heat and displacing weight both vertically and laterally for consistent ergonomic support.
  • Technogel Living Supports: Take the cool tension relief of Technogel molded to a memory foam base wherever you go. These back and seating supports allow you to sit comfortably, longer.
  • TEMPUR-Cloud Supreme Breeze: The plush softness of a pillow-top mattress you crave paired with the adaptive support of a Tempur-Pedic mattress and cooling material provides personalized comfort for a more restful sleep.
  • PureRelax Zoned Gel Topper by Relax The Back: Find cooling comfort all night long with this gel infused memory foam topper. Heat dissipates away from the body while providing support and comfort where you need it most.

Visit your local Relax The Back location to give these cooling gel products a try. Also, now through July 31st you’ll receive a $20 instant credit when you are fitted for a pillow by one of our sleep experts!

Have You Been Fitted For Your Perfect Pillow?

 

Having a supportive, proper pillow is about more than just our comfort level. It’s about our overall health and our quality of sleep each night.

Pillow

Sleep is critical to our body’s daily recovery process. Our bodies recover and regenerate from the day’s stressors and activities. A quality pillow will help maintain correct body alignment so we get a restful night’s sleep.

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When we’re sleeping it is important to maintain the neck’s natural curve. If the height of a pillow is too high, our neck becomes bent abnormally forward or to the side, which can cause strain in the neck and shoulder muscles. Neck muscles can also become strained if a pillow is too low. A pillow fit to your body type keeps your head, neck, and shoulders aligned to relieve pressure points and pain throughout the night. Proper alignment also reduces the chance of snoring and obstructed breathing due to narrowing of the air pipe.

Why You Should Be Fitted For Your Next Pillow

Pillows are not one size fits all. Today, there are a number of styles and sizes to fit your specific sleep position and body type. Where the ContourSide Pillow is perfect for side sleepers, another style, such as the TEMPUR-Neck Pillow, may be a preferred fit for someone who sleeps on their back. For those who sleep hot, a Technogel Pillow can provide cooling comfort. Do you sleep on a soft, pillowy mattress or a firm mattress? Have broad shoulders or a petite body frame? Our sleep experts can help you determine which pillow is best for you based on your specific sleep patterns and body type.

Now through July 31st, visit your local Relax The Back location and receive a $20 instant credit when you come in for a free pillow fitting! With one-on-one assistance from our sleep experts, you’ll be on your way to a better night’s rest.

 

Better Sleep Month: 5 Steps To Better Sleep

Each May, the Better Sleep Council supports and sponsors Better Sleep Month to bring awareness to the importance of quality sleep and a quality mattress. With more than a quarter of the U.S. population not getting adequate sleep, the Centers for Disease Control and Prevention has began calling sleep deprivation a public health epidemic.Better Sleep Month

From pressures at the office, to hectic schedules at home, there are many factors that can cause sleep to be put on the back burner. While it may be difficult to control all of life’s greater challenges, here are steps you can take to start working towards healthier sleep habits:

  1. Exercise early: Regular activity can help promote better sleep. It’s important to exercise at least 2 hours before bedtime to allow time for your body and mind to relax and wind down. If you exercise too closely to bed, you may feel too energized to fall asleep and stay asleep.
  2. Say goodnight to technology: Our smartphones, tablets, laptops, and TV’s should be put away, outside of the bedroom. Backlights from tech devices stimulate our brain, keeping us awake.
  3. Create a comfortable sleep environment: Choose a pillow based on your sleep style and invest in a quality mattress or mattress topper to ensure your sleep environment is comfortable.
  4. Keep materials away: Along with technology, keeping work outside of the bedroom allows for the space to be free from outside stressors.
  5. Make sleep a priority: Perhaps the most important habit to start, design a bedtime routine and a sleep schedule that works for you. Even if you add it to your daily to-do list, use this month to work on making sure you are getting adequate sleep each night.

Visit your local Relax The Back store to speak with one of our trained specialists who can help you find the perfect mattress and pillow for your specific sleep needs. Be sure to follow us on Facebook, Twitter, and Pinterest for more sleep tips and solutions.

Further Reading:

Sleep Away Your Cold

SleepWhile the cold and flu season continues to affect those across the United States, some may be overlooking one vital cold remedy: sleep.  Studies have suggested that those who are not getting enough sleep have a more difficult time warding off the common cold and flu virus. Researchers believe sleep deprivation possibly weakens the immune systems ability to function at an optimal level.

When we do not get enough sleep, levels of proteins called cytokines can decrease. These proteins are released during our sleep cycles and must increase when we have an inflammation, infection, or are under stress. Therefore, in order to help fight off viruses we must get the proper amount of sleep.

Along with plenty of sleep, try treating colds with these natural remedies:

  • Take a hot shower: Steam from a hot shower can help moisturize your nasal passages as well as help you feel more relaxed.
  • Drink hot tea or lemon water: Hot liquids help with dehydration, sore throats, and nasal congestion. Warm herbal teas can also help promote relaxations and calmness before bed.
  • Add an extra pillow: An extra pillow or bed wedge promotes sinus drainage down the back of the throat. This will open up nasal passages a little to help with breathing while you sleep.
  • Gargle salt water: A mixture of warm water and salt will help relieve a sore throat.
  • Hydrate: Drinking plenty of fluids is more important than ever when you’re feeling sick. Dehydration can make you feel worse and lead to new or worsening symptoms. Staying hydrated can keep fevers down, prevent and control nausea, and help keep your head and chest clear from thickening secretions.

 

 

How Much Sleep Do We Really Need: Revisited

While many of us know the importance of a good night’s sleep, far too few of us actually make it a priority. Sleep is essential to our overall health and well-being and the amount of sleep one needs varies from person to person.

The National Sleep Foundation put together a list of questions to help assess how you feel after different amounts of sleep:

  • Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality ZZZs to get you into high gear?
  • Do you have health issues such as being overweight? Are you at risk for any disease?
  • Are you experiencing sleep problems?
  • Do you depend on caffeine to get you through the day?
  • Do you feel sleepy when driving?

It’s important to determine the amount of sleep that works for your individual needs.

Sleep Recommendations

The NSF worked with eighteen leading scientists and researchers to put together the best recommendations and guidance for sleep duration and health. Since sharing their most recent findings with you last year, they have updated their recommendations to provide variability in appropriate sleep durations.

Take a look at the infographic below to see your recommended sleep time. Are you getting the proper amount of sleep?

Visit your local Relax The Back store to speak with one of our trained specialists who can help you be on your way to a better night’s sleep.
How Much Sleep Do We Really Need

Is Back Pain Keeping You Up at Night?

Sleeping with back pain

When you have throbbing back pain, sleep may seem like an impossible feat. Aches and discomfort not only prevent you from falling asleep but they also make it difficult to stay asleep. If you are one to lose sleep due to pain, you are not alone. Two out of three people with chronic pain have trouble sleeping, according to the National Sleep Foundation.

While there is no universal sleep position to alleviate pain, there are a number of positions that can help you rest easy. A general rule to follow is to listen to what your body is telling you. Try out different positions until you find one that relieves the most pain.

Sleep Positions To Relieve Back Pain

  • Side Sleepers: Sleeping on your side allows your spine to elongate, which helps prevent back and neck pain. Placing a pillow between your knees, such as the ContourSleep Knee Spacer, will add additional spinal support. When your spine is in a natural, ergonomic position, tense muscles begin to relax, hip, leg, and joint pain is decreased, and circulation is improved throughout the night.
  • On Your Back: While this may not be the most popular sleep position, only 8% of people sleep on their backs, it is the healthiest option for most. Sleeping on your back allows your spine, head, and neck to rest in a neutral posture. If you are experiencing lower back pain, try a Bed Wedge System or an adjustable base. These will help maintain the natural curve of your lower back and provide great support while in bed, reading, or just relaxing. A small, rolled up towel placed under the small of your back will provide additional support.
  • On Your Stomach: This position can lead to pain throughout the night, as it is difficult to keep your spine in a neutral position. If you must sleep on your stomach, you can reduce strain on your back by placing a pillow under your lower abdomen and pelvis. As with any sleep position, be sure to choose a pillow that reduces strain on your back and neck.

A key element of a good night’s rest is a sleep environment that promotes comfort and relaxation. Be sure to visit your local Relax The Back store to speak with one of our trained specialists. They can help you find the perfect pillow and mattress for your specific needs.

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