Category Archives: Sleep

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

How to Choose a Pillow for Your Sleep Needs

How to Choose a Pillow for Your Sleep Needs

Table of Contents

  1. Why be choosey with your pillow?
  2. How to choose the right pillow for you

Maintaining the natural curve in your neck and spine is critical to getting a full, restful sleep. The wrong pillow can strain your neck and shoulder muscles and, instead of recovery, it can create more pain while you’re sleeping.

On the other hand, a perfect pillow can help you maintain correct body alignment, relieve pain and prevent injury.

Though your pillow is one of the most important factors for a good night’s sleep, like most people, you may have no idea how to select the right one. Chances are when you are walking through the aisles of a store, you feel overwhelmed by all the options. You likely squeeze a few different pillows trying to figure out what feels the best. But what you likely don’t realize is that you need to consider your sleeping style, body type, mattress and health conditions first when choosing the right pillow.

Let’s dig in and learn more how a perfect pillow can improve your sleep and health and how to choose the right pillow for your needs.

How the Perfect Pillow Improves Sleep and Health

When choosing the perfect pillow, it’s helpful to know the role pillows play in your overall sleep experience.

Your pillow has two main functions:

  1. Support—Providing support for your neck, upper back and spine allows for rest and recovery
  2. Comfort—Allowing a higher level of comfort to rest and sleep deeply

The perfect pillow is not only comforting and helps you sleep better, but it’s also beneficial to your spine health. It plays an important supportive role for your entire body head to toe, including your spine, neck, shoulders and back. It helps to keep your entire body in alignment. The right pillow relieves any pressure and prevents pain.

Support

Your spine is naturally curved. Having the right support for your neck, head and upper back helps your body to maintain proper alignment without causing stiffness or pain. The shape, height and firmness of your pillow are all essential to finding the one for necessary spine support.

A proper pillow allows restorative sleep that helps your body correct postural, physical and nervous system challenges throughout the day, to prevent, reduce or even eliminate pain. A good pillow can allow comfortable rest even when not sleeping deep and just taking a short nap or simply relaxing.

Comfort

Soft pillows may feel like a comforting hug at first, but choosing the right pillow is far from choosing the softest and fluffiest in the store. Chiropractors, physical therapists, body workers and health professionals agree that the right pillow can make a true difference in your health.

The comfort factor of your pillow is fairly subjective, depending on your personal preferences, body size, sleeping position and health conditions. Of course, the right support plays an important role in finding the right comfort level.

Factors to Consider When Choosing the Perfect Pillow

When learning how to choose a pillow, you first need to know what factors to consider in your buying decision. Some factors to consider when choosing the ideal pillow include:

  • Sleep Style—Are you a side, back or stomach sleeper?
  • Unique Needs—What pillow materials or styles will support your ideal body temperature or a sleep disorder you may have?
  • Overall Comfort—Do you need supportive pillows for more than just your head?

Best Pillows for Side Sleepers

If you are a side sleeper, a firm pillow is your best choice. Select one that helps to bridge the distance between your ear and your shoulder. To allow more comfort, encourage proper alignment of your spine and prevent rolling on your stomach, you may want to add a pillow between your knees.

Our ContourSide Pillow is specifically created for side sleepers. It combines the shape-conforming benefits of a memory foam contour pillow with a unique airflow system to improve your breathing. It helps with proper spinal alignment, neck comfort and head support.

Best Pillows for Back Sleepers

As a back sleeper, you may benefit from a pillow with an extra loft that helps to cradle your neck. Choose a memory foam pillow that provides consistent support and alleviates pressure by molding to your body.

Our TEMPUR-Neck Pillow is our best pillow for back sleepers and for maximum pressure relief. It supports your neck, allows your shoulders to relax and prevents snoring and sinus issues that may disrupt your sleep. It has a firm feel and is available in multiple sizes.

The TEMPUR-Neck Pillow works not only for back sleepers but side sleepers as well. We recommend this pillow for those who may sleep on their back one night but on their side another.

Best Pillows for Stomach Sleepers

Due to the twisting of your neck and the pressure on your lower back, we do not recommend stomach sleeping. If you must sleep on your stomach, try an extremely thin pillow or no pillow at all. It is better to teach yourself to sleep on your side.

Try our ContourSide Pillow—specifically created for side sleepers. Put another pillow between your legs and hug a third one with your hands. Or try our Dreamweaver Body Pillow—a versatile option for shoppers looking for the best pillow for stomach sleepers.

With the right pillow, practice and patience, you can learn to become a side sleeper.

Best Cooling Pillows for Hot Sleepers

If you are someone whose body temperature naturally increases during sleep, try our Technogel ContourGel Pillow. We have one for back sleepers and one for side sleepers. A cooling pillow, complete with top-to-bottom air tunnels, the Technogel ContourGel Pillow helps you stay cool and get a comfortable, sound sleep. The best cooling pillows offer ergonomic support for your neck and spine and lush pressure relief while allowing natural movement.

Best Pillows for CPAP Users

If you are a CPAP user, you have nothing to worry about. This CPAP pillow is specifically designed for those who sleep with OSA during CPAP therapy. The best pillows for CPAP users support your neck and spine, provide breathability and have a cooling effect to encourage a comfortable sleep in your preferred position.

Best Support Pillow Options

Sometimes you just need a little extra support. In addition to your head, extra pillows can help support other parts of your body such as:

  • Back
  • Neck
  • Hips
  • Knees

If you are looking for the best support pillows to use between your knees, hug while side sleeping or need a soft, supportive cushion, our Tempur-Cloud Soft & Lofty Pillow may just be your best friend.

For something more versatile, our peanut-shaped TEMPUR All-Purpose Pillow has multiple uses. It can turn into a leg spacer, lumbar cushion or a neck roll. It offers comfort and pressure relief and is the perfect size for travel. Speaking of travel, this Tempur-Pedic U-Shaped travel pillow offers comfortable support while traveling or even commuting.

If you are not looking for sleep but want to take a small rest or need extra support while sitting, this Neck Sofa is your best option. It can help with stiffness, tension, muscle pain and fatigue by stabilizing your neck, offering comfort and providing support.

Pillow Shopping Tips

Your sleeping position is one of your best guidelines when beginning to look for a new pillow. However, there are other personal considerations not to be overlooked.

To recap, here are the top tips to keep in mind when browsing online or in-store for the perfect pillow:

  • Make sure to get the right head and neck support
  • Know your sleeping position and select your pillow accordingly
  • Consider a hypo-allergenic pillow, especially if you have asthma, allergies or sensitivities
  • Consider your body size and choose an appropriate pillow—if you have a larger frame, you likely need a firmer and possibly larger pillow than smaller people
  • Try a memory foam pillow that conforms to your body, eliminates pressure points, allows proper spine alignment and can benefit sleep apnea
  • Replace your pillow every 18 months or less to make sure it still offers the proper support you need
  • Consider size adjustable pillows, especially if you are unsure what height you may need or you change sleeping positions often
  • Buy a good quality pillow that offers good support and is durable
  • If you are unsure, talk to your chiropractor or physical therapist and contact our customer service for advice

Achieve a Fully Integrated Sleep With the Perfect Pillow, Mattress and Frame

Remember, the perfect pillow is not enough—your mattress and bed frame matter just as much.

If your mattress is too firm, it can be hard on your main pressure points. If it’s too soft, your mattress won’t support your pressure points fully. Neither scenario keeps your body in alignment and can lead to restless sleep and achy mornings. Finding the right mattress for your needs can change your sleep and better your health.

Your bed frame supports your mattress, providing support for your body while sleeping and resting. It helps keep everything steady and secure. You don’t want a squeaky or unstable bed frame. Instead, you want to invest in a quality and supportive one.

Keeping your sleep style, body size, personal health and other preferences in mind can help you select the right mattress, frame and pillow to allow for good sleep. A fully integrated sleep system prevents, improves or eliminates pain and betters your overall health.

Knowing all this information, you are ready to find ‘the one’—the perfect pillow that can change your sleep for the better. Which one will you select? Shop Relax The Back’s selection of high-quality, specialty pillows today.

From now until July 31, 2018, visit a store to take advantage of our Perfect Fit Pillow Event and take 25% off a pillow that fits you. Stop by your local Relax The Back today!

Sources:

  1. https://healthfinder.gov/HealthTopics/Category/everyday-healthy-living/mental-health-and-relationship/get-enough-sleep#the-basics_2
  2. http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
  3. https://www.spine-health.com/wellness/sleep/pillow-support-and-comfort
  4. https://clearwaterchiropractic.net/pillows-role-during-sleep/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3180478/
  6. https://clearwaterchiropractic.net/pillows-role-during-sleep/
  7. https://www.backtobasicschiropractic.com.au/pillows/how-to-choose-a-pillow/
  8. https://www.islandslumber.com/blogs/news/top-5-health-benefits-provided-by-sleeping-on-memory-foam-pillows
  9. https://sleep.org/articles/what-pillow-is-best-for-you/  
  10. https://www.webmd.com/sleep-disorders/features/how-to-pick-your-perfect-mattress#1

Top Sleep Myths Keeping You From Rest

Top Sleep Myths Keeping You From Rest

Chronic back pain affects millions of Americans every year. While many people consider weight loss and exercise as possible solutions, they may be overlooking a simple, relaxing way to help ease back pain: better sleep.

Getting better sleep doesn’t have to be complicated, but you need to ensure you have the right information and habits for better rest. With all the information on health and sleep online, it can be hard to figure out what’s true and know what sleep habits are best for you and your life. You’ll need to avoid common sleep myths if you want to overcome sleepless nights, enjoy better health and find relief from back pain.

5 Myths About Sleep and Your Health

To get a good quality sleep, it’s important to understand the real sleep facts and avoid falling for these sleep myths.

1. Snoring Is Normal

Snoring may be common, especially among men, but that doesn’t mean it’s normal or healthy. Snoring can disrupt your sleep and be a sign of bigger problems like sleep apnea. People with sleep apnea have periods of time during sleep when they don’t breathe. They may wake up frequently, sometimes gasping for air. The condition can be life-threatening and increase your risk for heart disease and other serious health conditions.

If you snore, you should speak to your physician about the possible causes to both improve your sleep and protect your health.

2. You Can Get Good Sleep in Any Position

Not every sleeping position is the right one for your body. While most people sleep on their side in a fetal position, others prefer to lie on their backs or stomachs. Each position can have its benefits and drawbacks for your back and your sleep quality.

For instance, if you have arthritis, sleeping on your side or on your back in a recliner can relieve pressure on your joints. But if you have degenerative disc disease, you may want to lie on your stomach to relieve strain on the discs (tissue between your spine bones).

Each of these positions has negatives, too. Sleeping on your stomach may cause hip pain if you bend your legs. Sleeping on your back may cause you to snore more. Both can affect your sleep quality in negative ways.

You will need to try sleeping in different positions to find the right one for you. You can also try placing pillows in different places to improve comfort. For instance, you can place a pillow between your knees when you sleep on your side to better align your spine and relieve knee pain. Each night, try out a new position and then reflect on your sleep when you wake up. Did you feel any pain during the night? Did you wake up multiple times? Do you feel refreshed in the morning? The right position will relieve pain and help you rest.

3. Alcohol Helps You Sleep

Though alcohol may help you fall asleep, it won’t help you get the deep, restful sleep you need. Alcohol can prevent your body from producing melatonin, a hormone that’s important for quality sleep. As part of your sleep and wakefulness rhythm, melatonin helps you fall asleep, stay asleep and wake up appropriately.

By disrupting melatonin, alcohol may cause you to wake up more often, keep you from dreaming and leave you feeling more tired than ever in the morning.

4. You Need a Stiff Mattress to Sleep Well

One of the most important sleep facts to understand is that choosing the right mattress is essential to high-quality rest. The right mattress for good sleep and for a pain-free spine is not too firm and not too soft. Each person may need a different amount of firmness or softness for restorative rest. The mattress should support your body so that your spine can stay aligned all night long. The wrong mattress can lead to back pain that interrupts your day and affects your quality of life.

Remember, you should replace your mattress every 7 years to ensure the springs don’t get saggy. An uncomfortable mattress can lead to back pain and poor sleep.

5. Sleep Doesn’t Really Affect Your Health

It’s not just diet and exercise that affect your health—sleep has a big impact, too. Good sleep can boost your mood and even help heal aches and pains, like back and neck pain. Restorative sleep allows your body to heal cells and relieve pain.

On the other hand, too little sleep can have negative consequences. People who don’t get enough sleep have a higher risk for:

  • Obesity
  • Depression
  • Anxiety
  • Diabetes
  • High blood pressure

Long-term sleep deprivation can have long-term impacts on your health. By developing good sleep habits, you can protect your health and feel rested every night.

How to Sleep Better

Now that you know more the truth about sleep, you can develop the right habits for how to sleep better every night. Though a lot of apps and other technology promise to help you sleep, a few simple tips is all you need for better rest.

1. Create a Great Sleep Environment

Your body needs the right environment for good rest. To sleep better, your bedroom should be cool, dark and quiet. While you can use white noise, the volume should be kept low. Any nightlights should be dim. Invest in blackout curtains if light from outdoors sneaks in.

Your bedroom should also be free of all electronic devices that emit light. No tablets, phones, computers or TVs. These devices can keep your brain too active for rest.

2. Get Enough Sleep for You

All adults—even seniors—need 7-9 hours of sleep. Be sure to set a bedtime and wake time that allow you to get enough sleep. Stick to those times so your body knows when to expect sleep. Keeping a consistent clock is one of the key ways to sleep better.

3. Make Time—and a Routine—to Fall Asleep

Going through the same actions every night signals to your brain that it’s time for sleep. Your routine might include:

  • A shower or bath
  • Putting on pajamas
  • Brushing your teeth
  • Washing your face
  • Reading for 30 minutes

If you have back pain, you may even include some light stretching before sleep to loosen up and relax your back muscles. However, moderate exercise can make it hard to fall asleep, so be sure to stick with light yoga stretches and nothing more.

Your routine should not include:

  • checking your phone,
  • watching TV,
  • exercising,
  • eating or drinking anything with caffeine or alcohol.

These things can affect your brain’s ability to wind down.

4. Invest in Quality Bedding, Mattresses and Frames

Bedding should feel comfortable and help you stay at the right temperature all night. In the winter, you may need a duvet with goose down to keep you warm. In the summer, you need 100% cotton or linen sheets and blankets that are breathable and stay cool.

The right mattress also provides the right support to prevent uncomfortable positions and back pain. While a mattress needs to be at least a little firm to provide support, if it becomes too firm it can hurt points on your body that carry the most weight while you sleep. If you sleep on your side, for instance, a stiff mattress may end up hurting the hip you lay on the most.

A too-soft mattress, on the other hand, will sink under your weight, pushing your spine out of alignment. You want your spine from your neck all the way down to your hips to lie in a nice flat line. The right mattress supports you so your spine remains in a comfortable, neutral position.

Many mattresses currently on the market can help you find this balance. Tempur-Pedic mattresses, for instance, contour around your body’s shape, helping you lie naturally. Adjustable bed bases and mattresses can have both the head and feet moved to fit your spine’s natural curves. Whenever you shop for mattresses, you should try out many types of beds to find the right one for you and your back.

Pillows also play an important role in keeping your neck and back in a proper position all night long. A pillow that is too high puts your head at an extreme angle, which might leave your neck aching in the morning. A pillow that is too flat doesn’t help your head and neck stay aligned with your back. Tempur-Pedic also makes pillows that conform to your head shape the same way the mattresses conform to your body, providing comfort in every position.

Restorative Sleep Leads to a Healthier You

Great sleep and a pain-free back go hand-in-hand. Sleeping in a comfortable position not only relieves stress on your back, but improves your quality of sleep. When you get high quality, restorative sleep, your body can work to heal your painful back.

But great quality sleep does more than just support a heatlhy back—it supports mental health, cardiovascular health, joint health and much more. You owe it to both your body and mind to develop great sleep habits that help you rest easy every night.

Sources:

  1. https://www.cdc.gov/sleep/about_sleep/index.html
  2. https://sleepfoundation.org/how-sleep-works/myths-and-facts-about-sleep
  3. https://www.rd.com/health/wellness/sleep-facts-myths/
  4. https://www.spine-health.com/wellness/sleep/mattress-guidelines-sleep-comfort
  5. https://www.spine-health.com/wellness/sleep/restorative-sleep-brings-back-pain-relief

#YourDayBeginsWithSleep: The Connection Between Sleep And Effectiveness

Think about your average week. After you have had a chance to wind down from your work day, had dinner, and settled into bed, how many hours of sleep do you normally get before your alarm goes off the next morning? Five to six? Seven to nine? Do you feel productive when it comes to crossing items off your to-do list the next day? Our levels of effectiveness are linked to our quality of sleep. Getting enough sleep is paramount to optimizing our productivity and improving our overall health and happiness.

This year, the National Sleep Foundation has dedicated their annual Sleep Awareness Week to highlight the importance of quality sleep and its connection to effectiveness. In this year’s Sleep In America Poll, nearly 65% of Americans believe sleep contributes to next day effectiveness, yet only 10% of people actually prioritize it.

Unfortunately, sleep is usually very low on our list of priorities. For instance, only 1 in 10 people considered sleep their top priority compared to other personal activities such as work, fitness and nutrition, social life, and hobbies. We often believe by increasing our waking hours that we are being more productive when in fact we would be perform more efficiently if we were getting adequate rest.

Prioritizing sleep will not only lead to a more productive day, it will also protect and improve mental health, physical health, and quality of life. Numerous studies have proved that a good night’s sleep can improve our mood and learning capacity, support our immune system, heal and repair muscles, blood vessels, and our heart while also promoting a healthier metabolism.

The amount of sleep one needs varies from person to person. The National Sleep Foundation provides these 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 listen to your body when determining the right amount of sleep that works for you, as well as finding the right products and solutions to get the best sleep possible.

For instance, if you haven’t replaced your mattress within 7-10 years, it might be time to purchase a new one and upgrade your sleeping environment. We offer a wide selection of Tempur-Pedic mattresses that adjust to your body throughout the night, so you’re able to achieve the personalized comfort and support you truly desire and need. When it comes to your pillow, you should replace it even sooner— after two years max. Pillows are just as important as your mattress and account for 30% of your total sleep experience. We offer a full line of high-quality ergonomic pillows focused on pain relief and comfort, so you can be sure both your pillow and mattress are optimized for the best sleep possible.

For any additional sleep needs that you might have, visit your local Relax The Back location to speak with one of our trained specialists who can provide more ideas for improving your sleep. They will work with you one-on-one to help you find the mattress, pillowbed wedge, or other sleep products that fit your needs so you can sleep better and live better. After all, your day begins with a good night’s rest.

Sleep Well: 5 Tips For Buying New Pillows

A pillow is more than just a place to rest your head. It is vital to your best night’s sleep. Using a pillow that fully supports your head, neck, and shoulders allows you to rest comfortably throughout the night.

When did you replace your pillows last? The National Sleep Foundation recommends replacing your pillows every two years. Though, the best way to know if it is time to replace your pillows is to evaluate your sleep quality and comfort levels when you wake up. If you are feeling stiff and your body is no longer being supported or you are unable to stay in a neutral position, your sleep setting needs an upgrade.

If it is time for you to replace your pillows, use this as a guide to help you find the right one for you.

  • Consider your preferred sleep position: It’s important to maintain our neck’s natural curve. Different pillows provide different support based on your sleeping style. Back sleepers should look for a medium support pillow such as the TEMPUR-Neck Pillow. If you prefer to sleep on your side, a pillow that is high with firm support will help you maintain proper spinal alignment throughout the night. Try our ContourSide Pillow by Relax The Back.
  • Determine a budget: Once you have established a budget you are comfortable with, speak with our sales associates to see the selection of pillows we offer that fit into your budget and match your sleeping style.
  • Utilize our sleep experts: We understand no two bodies are the same. Our trained associates can help you find a pillow that supports your head, neck, and spine for lasting comfort. Determine the best size and firmness that is perfect for you by testing out pillows in one of our stores.
  • Personalized support and comfort: Pillows are not one size fits all. From preferred sleep positions, to the type of mattress you sleep on, to your body type, there are many factors that determine the best pillow for your specific needs. The key to a better night’s sleep is finding a pillow that correctly aligns the head and spine for maximum comfort and pressure relief.
  • Test it out and give it time: When you visit one of our stores, you have the ability to try numerous pillows. Lay on a pillow for at least 10 minutes and gauge your comfort levels. Does your neck feel supported? Do you feel your neck bending forward or to one side? It is important to get fitted for a pillow that allows your head, neck, and shoulders to be aligned. Once you are home, it may take a few days to adjust to sleeping on a new surface. Give your body time.

Finding the perfect pillow for your body type and sleep type is essential for your overall health and well-being. It’s amazing what a quality pillow and better night’s rest can do for your mind and body. Wake up feeling revitalized, refreshed, and ready to start your day.

Visit your local Relax The Back location to find your perfect fit today.

Live Well, Give Well: The Gift of Better Sleep

Everyone on your gift list can appreciate a great night of sleep. Help create a sleep sanctuary by gifting sleep products that will aid in quality rest and relaxation. With the right amount of sleep, we are able to lead more productive, energetic, and happier lives. Our physical, mental, and emotional health all improve when we are able to relax more, sleep better, and create healthier sleeping habits.

Wrap up a few of our favorite sleep products to help you and your loved ones sleep better all year long.

  • Snoozer Body Pillow: Ergonomic full body support is a gift everyone can enjoy. The J-shape design of this pillow promotes spinal alignment, enhanced muscular relaxation, improved circulation, and overall sleep quality.
  • PureRelax Mattress Topper: Give the gift of all night comfort with this gel-infused memory foam topper that dissipates heat away from the body while providing lasting support.
  • ContourSleep Bed Wedge System: Help your loved one find the perfect position for ultimate relaxation. Versatile wedges allow added support where it’s needed most.
  • Sleep Mask by Tempur-Pedic: Don’t let light keep you or your loved one awake. This sleep mask is perfect for sleeping on a plane, in a hotel room, or grabbing an afternoon nap.
  • Technogel Anatomic Gel Pillow : A layer of cooling gel with a memory foam design make this a cool, comfortable gift option this season. Receive a free gel travel pillow when you purchase 2 Technogel pillows ($109 value) until 12/31.
  • TEMPUR-Flex Elite: Support that moves with you? Now, that’s a gift! This mattress has a dynamically responsive feel that is both comfortable and supportive where you need it most.

Visit your local Relax The Back store to speak with a trained associate who can help you find the perfect gift based on your specific needs. We give our customers one-on-one support to ensure they are going home with the best product solutions for themselves or someone in their life. Visit us online at RelaxTheBack.com and on Facebook, Twitter, and Pinterest for more holiday tips and gift guides.

How to Sleep Better: 10 Tips & Tricks To A Better Night’s Rest

Sleep is a core part of everyone’s health. But are you getting enough? If you wake up feeling groggy, chances are you’re not getting quality sleep. Nearly eight in 10 Americans believe they would be more prepared for the day and would feel better if they got just one more hour of sleep.

Thankfully, there are techniques that can help you get some extra shut eye. By incorporating the tips we’ve outline below, you can create healthy sleep habits. When we are getting adequate sleep, we’re improving our cognitive function, cardiovascular health and our personal performance.

Be on your way to a better night’s rest with these tips and tricks:

  • Try aromatherapy oils: Essential oils can help calm the mind and put you in a state of relaxation. The scent of lavender is known for its sleep benefits. Spray your pillow or diffuse oils as you are getting ready for bed.
  • Stretch and exercise the neck before bed: Strengthening your neck with certain exercises can be helpful in preventing pain, so you can fall asleep easier and wake up feeling better.
  • Create the ultimate sleep environment: Make your room a sleep oasis by incorporating pieces that calm you; light colors, comfortable bedding, and quality sleep products. Think cool, dark, and quiet when putting together your space.
  • Listen to soothing music: Turn on a sleep inspired playlist that lasts 30-45 minutes. Soothing tunes will drown out noises from neighbors or the outdoors.
  • Minimize any disruptions: Cover electronic screens, use a sleep mask, or purchase heavy shades or curtains to keep distracting lights out.
  • Establish consistent sleep and wake routines: Sticking to a regular routine, even on the weekends, helps the body unwind and wake up naturally.
  • Take a warm bath or shower: Relax tense muscles and unwind before bed. Also, stepping into a cool room after a warm shower helps decrease body temperatures, which triggers a tranquil, drowsy feeling.
  • Put electronics away: Laptops, smartphones, TVs, or tablets should be powered down and put away (outside of the bedroom!) 45-60 minutes before bedtime. The bright lights of these screens triggers our brains to wake up, making it difficult to fall asleep.
  • Get up after 20 minutes: If you are still awake, tossing and turning, after 20 minutes, get out of bed and try a relaxing activity. Listen to calming music, make a cup of caffeine-free tea, or read a book.
  • Be mindful of what you eat and drink: Avoid heavy or large meals 2 to 3 hours before bedtime. Feeling full can cause discomfort and indigestion, keeping you awake. Be sure to limit alcohol and caffeine intake as well.

Visit your local Relax The Back location to speak with one of our trained specialists who can provide more ideas for improving your sleep environment. They will work with you one-on-one to you find the mattress, pillow, bed wedge, or mattress topper that fits your needs so you can sleep better and live better.

Tempur-Pedic Products For Getting a Good Night’s Rest #SleepBetterLiveBetter

At Relax The Back, we understand the importance of restorative sleep. Sleep is one of the most significant contributions to your overall health and well-being. When you receive a good night’s rest, you wake up feeling rejuvenated and refreshed on your way to living the best life possible. Making sure you are getting quality sleep depends on many factors. However, the foundation of a better night’s rest begins with your sleep products.

Quality sleep products support your body from the moment you lie down until the second you wake up. From mattresses, to adjustable bases, to pillows, having the proper support keeps your spine and muscles aligned to reduce pressure, improve circulation, and keep you comfortable all night long.

Tempur-Pedic products adapt to your exact body shape, size, and weight giving you a completely customized sleep experience. Below are a few of our favorite products that will help you be on your way to a good night’s rest.

  • TEMPUR-Neck Pillow: Perfect for back and side sleepers looking for a more therapeutic, restful sleep. Maintain the natural curve of your spine with a pillow that adequately supports your head, neck, and shoulders. Ergonomic pillows can also help prevent snoring.
  • TEMPUR-Contour Elite Mattress: For those wanting more adaptive support, the TEMPUR-Contour Collection is a firmer feeling mattress. Coupled with light contouring, this mattress relieves pressure points for less tossing and turning throughout the night.
  • Body Pillow: Improve circulation, and find full body ergonomic support and spinal alignment, allowing muscles to fully relax for a more restful sleep.
  • TEMPUR All-Purpose Pillow: Used as a neck roll, lumbar cushion, or leg spacer, this “peanut” shaped TEMPUR pillow responds to body temperature and weight to provide unmatched comfort, pressure relief, and ergonomic support wherever you are.
  • Sleep Mask: Minimize disruptions and keep out light from electronic screens or outdoor lights.
  • TEMPUR Adjustable Bases: Personalize your comfort levels while maintaining the natural curve of your lower back. Adjustable bases provide support in bed when sleeping, reading, or relaxing.

Take advantage of our Tempur-Pedic sales event going on now. Receive up to $300 in free gifts with the purchase of any Tempur-Pedic Mattress Set and apply for our 48-month finance buydown program.

Visit your local Relax The Back store to speak with our trained sleep experts who can help you test out our numerous Tempur-Pedic and quality sleep products. They will work with you one-on-one to determine the best product solutions for your specific needs. Be sure to follow us on Facebook, Twitter, and Pinterest for more tips, products and giveaways that will help you sleep better and live better.

How Sleep Can Improve Your Overall Wellness #SleepBetterLiveBetter

When it comes to our overall health and wellness, sleep plays a vital role in protecting and improving our mental health, physical health, and quality of life.

Quality sleep helps improve our cognitive function, personal performance, and cardiovascular health. When life gets busy, sleep can be the first thing that is affected. We often put sleep on the back burner to get more done during the day when in fact, when we are getting adequate sleep, we perform more efficiently throughout our waking hours.

Our brains need sleep to function properly and to help us prepare for the day ahead. Studies have shown that a good night’s rest improves our learning capacity, helps heal and repair our muscles, heart and our blood vessels, while also supporting our immune system and a healthier metabolism.

When we make sleep a priority, we enhance our well-being. We can wake up in a better mood, thinking clearly, with a healthy mindset to start the day. Proper sleep, a balanced diet, and a regular workout routine help to keep us healthy while preventing pain and discomfort down the road.

Take a look at the infographic to the left for more ways sleep can improve your overall wellness.

If you are having difficulty sleeping because of pain or want to improve your sleep environment, 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.

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6 Tips To Sleep Easy And Beat Insomnia 

It’s no secret our bodies need sleep. We perform better at work, we are in better moods, and overall we feel better when we’ve had enough shut-eye. Unfortunately, many of us do not get adequate sleep. In fact, roughly 40 million people suffer from insomnia annually.

If you suffer from insomnia, these tips can help you fall asleep easier and stay asleep.

  • Wind down: Our bodies need time to relax and wind down after the day’s stressors. Take some time to yourself to enjoy a warm bath, reading, or light exercises, such as yoga.
  • Relax your entire body: Meditation is a great tool to help you fall asleep. Imagine releasing tension from each part of your body. While taking deep breathes, start at your feet, then each leg, your torso, each arm, and lastly your head, neck and shoulders. By concentrating on specific parts of your body and working with your breathing, you can relieve stress and sink into a deeper relaxation to help ease you into a restful night’s sleep.
  • Listen to soothing music: Turn on a sleep inspired playlist that last 30-45 minutes. Soothing tunes will drown out noises from neighbors or the outdoors.
  • Create the ideal sleep environment: Noise, temperature and lighting play a big role in how well you sleep at night. Cool, dark, and quiet provides the best sleep environment. Keep your room between 65-72°F. If you are a warm sleeper, avoid heavy sleepwear. Invest in pillows and mattresses that offer cooling gels and materials to keep your body temperature down throughout the night. The  PureRelax Zoned Gel Topper, Technogel Anatomic Pillow  and the TEMPUR-Pedic Breeze collection provide support and cooling relief all night long.
  • Look away from the clock: Checking the time when you’re having difficulty sleeping only makes matters worse. Face your clock away from you to avoid temptations of calculating the amount of sleep you can get if you fall asleep at that moment. This can cause more anxiety, keeping you up even longer.
  • Get out of bed: After 20 minutes if you haven’t been able to fall asleep, get up and leave the bedroom. Make a cup of tea, read a book, or listen to relaxing music. Do anything that doesn’t require a lot of concentration or effort. Once you begin to get drowsy, go back to bed.

Visit a Relax The Back location near you to speak with our trained sleep experts who can help you create the ultimate bedroom sanctuary so you can get your best night’s sleep. From fitting you for a perfect pillow, to showing you different mattress styles, to offering tips and information on ways you can sleep easier, our specialists are there to provide one-on-one support. Be sure to follow us on FacebookTwitter, and Pinterest for more sleep tips.

6 Tips For Choosing The Right Mattress For You

A better night’s rest is a common desire among adults. Whether you’re stressed about work, dealing with unwanted noises and light at night, or not having the proper temperature set in your bedroom, there are numerous factors that can contribute to a good night’s sleep. The foundation of quality sleep however, begins with your mattress.

Think back to the last time you replaced your mattress. Has it been more than 8 years? If so, it is time to update your sleep setting. Over time, materials in your mattress begin to degrade making it more uncomfortable to sleep on. If you’re waking up with aches and pains, your mattress could be the culprit. It’s important to have the right mattress to fulfill your needs, to sleep better, and to optimize your overall wellness.

If it’s time for you to get a new mattress, use this guide to help find the right one for you.

  • Determine your needs: Are you a hot sleeper that is always looking for the coolest side of the pillow? Does back pain or neck pain keep you up at night? The type of mattress you get is based on your specific needs and preferences.
  • Establish your budget: Once you have set a budget, speak with a sales consultant to see which mattresses fit into your budget and your sleeping style.
  • Utilize our sleep experts: No two bodies or preferences are the same. Our trained specialists can help find a mattress that supports your spine and your body where you need it most. By testing out mattresses in the store, you’ll be able to determine the size and firmness that is perfect for you.
  • Personalized comfort and support: Mattresses come in a variety of sizes and firmness levels. One that is too firm will push on main pressure points causing your body to be out of proper alignment. A mattress that is too soft will not properly support your body or those pressure points. It comes down to personal preference when selecting a firmer or softer mattress. The key to a restful night’s sleep is finding the mattress that supports your body while allowing your spine, head, and neck to rest in neutral posture. Consider an adjustable base for an even more personalized sleep system.
  • Mattress for two: It’s also important to keep in mind the size of your mattress when shopping for two. For couples who like close quarters, a queen sized mattress is recommended. For those who prefer maximum personal space, opt for a king.
  • Give it time: It takes your body time to adjust to sleeping on a new surface. There is a natural adjustment period. Give it a few nights if you are not feeling the same level of comfort you initially felt in the store. Rest easy knowing Relax The Back supports you with a 90 Night Sleep Guarantee.

Finding the right mattress for your sleep style and body type is essential, not only for pain relief, but also for your overall health and well-being. Even if you are not currently experiencing pain, replacing your mattress every 8 years will help you continue to have countless nights of restful sleep.

Visit your local Relax The Back store to feel the difference of a well-selected mattress. Our trained sleep experts can work with you to find a mattress that will put you on the right track to living better and sleeping easier.

How Couples Can Sleep Better Together

If sleeping with your significant other is a struggle, you’re not alone. 85% of American adults report they have problems sleeping at night with 40% of those adults saying it is due to their spouse or partner tossing and turning. There are numerous studies that suggest sleeping together has a positive impact on one’s health, and more and more adults are sleeping separately in order to get a better night’s sleep. Tossing and turning, snoring, temperature control, and distractions can have negative effects on your sleep quality and health and are common reasons adults are sleeping apart.

 

Follow these 7 tips to help the two of you sleep better together:

  1. Get fitted for a pillow. Find a pillow that fits your specific sleeping style and body type and be sure to replace it every two to three years. Over time, pillows can collect bacteria, mold, and dust mites to become unhealthy to sleep on as well as change shape.
  2. Invest in the best mattress. Along with your pillow, your mattress is key to helping you fall asleep and stay asleep. Our trained sleep experts can work with you to show you numerous mattress options based on preferences of both you and your partner. A memory foam mattress is a great option for couples as it diminishes the effects of tossing and turning throughout the night.
  3. Minimize disruptions. Cover electronic screens, use a sleep mask or purchase heavy shades or curtains to help keep distracting lights away. If possible, keep the kids and pets out of the bed and be sure to turn phones off or on silent.
  4. Stagger bedtimes. If your partner is keeping you up with their snoring or tossing and turning, going to bed at different times can be a resolution. Try going to sleep first, then have them join once you’ve fallen into a deep sleep.
  5. Control the temperature. Many couples have different preferences when it comes to sleep temperature. Have an extra set of blankets just for you if you tend to be a cold sleeper. If you’re a hot sleeper, invest in gel sleeping products that will keep you cool and comfortable throughout the night.
  6. Silence is golden. Consider earplugs or earmuffs to quiet outside noises or your partner snoring. A vibrating alarm clock is another option if you wake up at different times.
  7. Unwinding after a long day can sometimes be difficult. At the end of the day, this is your time to reconnect with your partner, relax, and be present in the moment.

Visit your local Relax The Back store to try our sleep products out first hand. We can help you determine the best products for your sleeping situation so you and your partner can be on your way to a better night’s sleep.

Sleep easier this summer and save up to $500 off Tempur-Breeze mattress sets. Get free White Glove delivery going on until July 16th and apply for 48-month no interest financing. For a limited time, also receive $25 off select pillows when you use the code PILLOW25.

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How A Pillow Can Relieve Migraines

If you or someone you know experience migraines, you are aware of how debilitating they can be. A migraine is much more than an intense headache. Blurred vision, immense pain, nausea, and numbness to the face or limbs are all symptoms of a migraine headache. These symptoms can last anywhere from 4 to 72 hours.

Those who suffer from migraines are often aware of their triggers; whether it is food, lack of sleep, stress, changes in weather, or hormones, to name a few. Neck and back pain is also a common trigger. A vicious cycle can arise due to neck pain causing sleep disturbances and lack of quality sleep causing migraines. Other than medication, there are ways to help prevent pain and it starts in the bedroom.

Pillows for migraine relief

When we are awake, we are more likely to be aware of our posture and maintaining proper positioning to allow the least amount of stress on our spine. When we sleep, however, we may be falling into positions that do not properly support a neutral posture.

Quality pillows can provide support throughout the night to ensure your spine is properly aligned, minimizing irritation to your neck muscles. Keep in mind, pillows are not all the same size. Getting fitted for a pillow ensures you are sleeping with the correct size and style based on your body type and sleep preference.

These pillows can provide the support you need for migraine relief:

  • Technogel Sleeping Gel Pillow: This anatomic pillow keeps your head, neck, and spine aligned while adjusting to your neck shape and movement. A layer of gel keeps you cool and comfortable throughout the night.
  • Contourside Pillow by Relax The Back: Ideal for side sleepers, the dual cradle design and airflow system improves breathing while you rest. Also relieves jaw and ear pressure.
  • TEMPUR-Cloud Soft & Lofty Pillow: Cushion soft for lasting comfort on your neck, shoulders, and head. TEMPUR micro cushions cradle your head and ease neck pressure.

Visit your local Relax The Back store to try our numerous sleep products firsthand. We know no two bodies are identical. Our trained specialists will work with you to determine the best sleep products for your specific needs. They will fit you for a pillow that is perfect for your body type and preferred sleeping style.

How Do You Sleep? Positions For Lasting Comfort

When it comes to good health and well-being, sleep is just as important as diet and exercise. Adequate sleep plays a vital role in protecting our physical health, mental health, and quality of life.

Research has shown sleep helps to improve learning, decision making, and our creative mindset, heal and repair our heart and blood vessels reducing the risk of high blood pressure, heart disease, kidney disease, and stroke, and maintain a healthy balance of hormones.

Start improving your health in the bedroom by getting a restful night of sleep. Depending on your sleep style and pain needs, here are a number of positions that will help you have lasting comfort.

Sleeping On Your Back

This is the healthiest position for most. It is also one of the best for those suffering from acid reflux, back pain or recovering from spine surgery. This position allows your spine, head, and neck to rest in a neutral posture. If you are experiencing lower back pain, an adjustable base or Bed Wedge System will help you maintain the natural curve of your lower back while providing support in bed when sleeping, reading or relaxing. Ensure proper alignment from head to toe with a medium support pillow that maintains the natural curvature of your head, neck, and upper spine. The TEMPUR-Neck pillow will provide proper support throughout the night.

Sleeping On Your Side

Ideal for those with sleep apnea or who suffer from habitual snoring, this position prevents the tissue and muscles in the throat from collapsing. Sleeping on your side also elongates your spine to help ease and prevent back pain. Add additional spinal support by placing a pillow, such as the ContourSleep Knee Spacer, between your knees. This ergonomic sleep position allows tense muscles to relax and circulation to improve through the night. A high pillow with firm support that cradles the head, neck, and shoulders will provide the most comfort and relief in this position. The ContourSide Pillow by Relax The Back was created specifically for side sleepers. For those who are pregnant, try the DreamWeaver Body Pillow to help improve blood flow while providing your entire body with ergonomic support.

Sleeping In Various Positions              

If you do not have one preferred sleep position, be sure to have a mattress and pillow that provides proper ergonomic support. The TEMPUR-Contour Side-to-Back Pillow provides a personalized sleep experience that is perfect for those who shift from sleeping on your side to your back throughout the night. If you are a hot sleeper, add cooling gel products such as Technogel Sleeping Pillows, the TEMPUR-Cloud Supreme Breeze, or the PureRelax Zoned Gel Topper by Relax The Back to your sleep environment. These products keep you cool and comfortable all night long.

Visit your local Relax The Back store to speak with our trained specialists and try out our numerous sleep products. Through one-on-one support, our team will help you find the perfect pillow or mattress to ensure you are getting your best night’s sleep. Follow our 24-hour approach to comfort and wellness on Facebook, Twitter, and Pinterest for more tools to achieve ‘round the clock personalized comfort.

Now through June 11th, enjoy savings of up to $600 during our Tempur-Pedic Fan Event. Learn more below!

Snoring Solutions: Position Yourself For Better Sleep

Snoring affects nearly 90 million American adults. Of those, 37 million suffer from habitual snoring. While occasionally snoring is not a serious risk and more of a bother to your bed partner, it can become a serious health concern if you are a habitual snorer. Quality sleep is greatly reduced for you and your partner and snoring may also be a sign of obstructive sleep apnea, which can lead to higher blood pressure and a higher risk of heart attack and stroke.

Snoring is a result of an obstruction of airflow as it moves through the mouth and nose. This can be caused by obstructed nasal airways due to allergies or sinus infections, a deviated septum, being overweight leading to bulky throat tissue, or poor muscle tone in the throat and tongue. Snoring also becomes more serious as people age.

Symptoms

  • Observed pauses in breathing during sleep
  • Morning headaches
  • Excessive daytime sleepiness
  • Awakening at night feeling confused

Sleep Positions for Snorers

There are certain sleep positions that can help reduce snoring. If you have any of the symptoms above or you have been told that your snoring is disrupting others sleep schedules, these product solutions can help you have a better night’s rest.

  • Adjustable bases allow you to tilt your upper torso upward, raising your head higher than your abdomen in neutral posture position. This helps to keep airways open and clear while you sleep.
  • Bed Wedges provide the same benefit of adjustable bases with more affordable options. Easily move wedge pieces for personalized comfort.
  • Pillows with adequate support are key and sleeping on your side is ideal for keeping airways open. Ergonomic pillows like the TEMPUR-Neck Pillow help prevent snoring by supporting your neck and shoulders while sleeping on your side.

Treatment for snoring varies from person to person, as always consult your doctor if symptoms continue or worsen.

Visit your local Relax The Back store to try our numerous sleep products firsthand. We know no two bodies are identical. Our trained specialists will fit you for a pillow and mattress that are perfect for your body type and preferred sleeping style.

Take advantage of our Tempur-Pedic sales event going on now through June 11th. Save up to $600 on Tempur-Pedic Mattress Sets; up to $400 on mattresses and $200 on adjustable bases. Quality sleep is only a visit away.

Better Sleep Month: Create An Optimal Bedroom Environment

Every year in May, the Better Sleep Council sponsors Better Sleep Month to bring awareness to the importance of quality sleep, how poor sleep affects us negatively, and ways we can create healthy sleeping patterns. Each year, nearly 40 million Americans suffer from chronic, long-term sleep disorders with an additional 20 million experiencing occasional sleeping problems. The Centers for Disease Control and Prevention now lists sleep deprivation as a public health epidemic.

When it comes to getting adequate sleep, there are many factors that come into play. By creating an environment that promotes comfort and relaxation you set yourself up for getting the best night’s sleep you can; allowing yourself to be more alert, productive, and emotionally balanced all day long.

Maximize the comfort of your sleep environment with these 7 tips:

  • Keep your room cool. 65-72°F is the optimal temperature. If you are a warm sleeper, avoid heavy sleepwear. Look to add pillows and mattresses that use cooling gels and material to keep your body temperature down during the night. The Technogel Anatomic Pillow, PureRelax Zoned Gel Topper, and the TEMPUR-Pedic Breeze collection provide support and cooling relief all night long.
  • Turn off all tablets, phones, and computers 90 minutes to 1 hour before bed or use a “Night Shift” setting to dim the blue lights on the screen closer to bedtime. These blue lights on our screens suppress melatonin production making it harder to fall asleep and stay asleep.
  • Invest in a supportive mattress and a pillow that fits your body type and sleeping style.
  • Keep all work material out of the bedroom. Physical or psychologically stressful activities can cause the body to release the stress hormone cortisol, which is associated with increasing alertness, making it difficult for you to fall asleep.
  • The more light you are able to keep out of the room the better. Use heavy curtains or shades to keep out the glare from street lights, try using a sleep mask to cover your eyes, or cover electronic displays.
  • Quietness is key. Block out unwanted noise with a white noise app or use a fan, which does double duty by keeping your room cool and providing a consistent, soft background noise.

Visit a Relax The Back location near you to speak with our trained sleep experts who can help you create the ultimate bedroom sanctuary. From fitting you for a perfect pillow, to showing you different mattress styles, to offering tips and information on ways you can sleep easier with less pain, our specialists are there to provide one-on-one support. Be sure to follow us on Facebook, Twitter, and Pinterest for more sleep tips.

4 Tips For Sleeping With Neck Pain

Is neck pain keeping you up at night? While there are some factors, such as arthritis and aging that are out of your control, there are a few ways to prevent neck pain so you can be on your way to a better night’s sleep.

Find your perfect pillow

A supportive pillow is essential for a good night’s sleep, free from pain. If your pillow is too low, or too high, it can cause your neck to become bent abnormally causing neck and shoulder muscles to strain. When a pillow fits our body type, our head, neck, and shoulders are aligned to relieve pressure points throughout the night.

Follow these guidelines based on your sleeping style when choosing your pillow:

  • Sleeping on your back: Look for 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.
  • Sleeping on your side: Choose 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.
  • Sleeping on your stomach: This position is not recommended as it can cause strain on the back and neck muscles.

Put your phone away

Many of us are guilty of checking our phones before we go to sleep. This not only inhibits sleep due to the blue light our phones emit, blocking our body’s release of melatonin, it also leads to neck and shoulder strain caused by the position of our heads while looking down at our phones. Try putting your phone, and all other electronics, away 90 minutes – 1 hour before you go to bed. Alternatively, if this is unrealistic for you, download an app for your phone or computer, or use already installed settings, to turn your devices on “Night Shift” an hour before bed. This adjusts the color temperature on the screen to cut down on the blue light exposure.

Sleep hygiene

It can be a vicious cycle. Neck pain makes it difficult for you to sleep; lack of sleep can cause pain to worsen. Take a look at your current sleep habits. Be sure that you are going to bed and waking up at the same time every day, including weekends. Avoid caffeine and alcohol a few hours before you go to bed and exercise on a regular basis. These, paired with a supportive pillow and mattress, can all help improve your overall quality of sleep.

Neck stretches before bed

Loosen tight muscles with simple neck stretches. Strengthening your neck with certain exercises can also help prevent pain making it easier for you to fall asleep and stay asleep.

Visit your local Relax The Back location to be fitted for your perfect pillow. We have an assortment of products that can assist you, including Dr. Riter’s REAL-EaSE Neck Support, which is the most advanced neck support available. REAL-EaSE cradles your neck along the base of the skull for maximum pain relief and allows neck and shoulder muscles to rest in a fully relaxed position. We understand everyone has a different body type and sleep style. Through one-on-one support, we will help you find a pillow that fits all of your comfort needs. Stop by to test out the different styles, shapes, and brands.

If switching your pillow and sleep position, performing stretches, or improving your sleep hygiene do not provide relief, consider speaking with a physical therapist or your doctor. There may be an underlying chronic condition that should be treated.

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Fact: Americans Need More Sleep

Nearly 60% of adults are not getting adequate sleep. There are serious dangers and risks of sleep deprivation. Chronic sleep loss affects your health, safety, and productivity. It can lead to health risks such as high blood pressure, stroke, and heart failure. There is also a risk of weight gain. Sleeping just 6 hours a night could result in 14 lbs of additional weight a year.

Daily stresses of life, medical conditions, and busy work or social calendars are a few factors that contribute to loss of sleep. This year, learn more about the dangers and make sleep a priority.

Read more sleep facts and ways to combat sleep loss in the helpful infographic below.

If you’re having trouble sleeping or waking up in pain, your mattress and pillow may need an upgrade. Visit your local Relax The Back location to speak with our trained specialists. Through one-on-one support, our in-store professionals will work closely with you to discover the root of your pain and offer a custom fit solution, so you don’t have to settle for just any product.

Lay on mattresses to test their comfort level or try different pillows that work best with your sleep style. We will fit you with the proper pillow that correctly aligns the head and spine for maximum comfort and pressure relief. Your mattress should also support your body and allow your spine, head, and neck to rest in a neutral position. There’s no one-size-fits-all solution. Let us recommend the perfect mattress for you!

Our wide selection of high-quality products and team of experts will provide you with sleep solutions so you can feel comfortable and stress-free whenever you rest. We’ll inform, educate and provide you with multiple options to try in-store, so stop by a location today!

Fact: Americans Need More Sleep

Sleep Away Your Cold And Flu

Sleep Away Your Cold and Flu

Cold and flu season continues to affect many across the United States. Along with drinking enough fluids and maintaining a healthy diet, another natural (and vital) cold remedy may be overlooked by some: sleep. Studies have shown that people are more likely to come down with the common cold and flu virus when they are not getting adequate sleep. Sleep deprivation can potentially weaken the immune system’s ability to function at an optimal level to fight off cold and flu symptoms.

Proteins called cytokines are released during our sleep cycles. If we have an infection, inflammation, or are under stress, these proteins increase to fight off illness or stress. However, if we are not getting adequate sleep, cytokine levels decrease causing our immune systems to weaken. In order to help fight off cold and flu viruses, we must get the proper amount of sleep to stay healthy.

In additional to adequate sleep, try treating cold symptoms with these natural remedies:

  • Hydrate: Drinking plenty of fluids is even more important when you are feeling under the weather. Dehydration can lead to new or worsening symptoms and actually make you feel much worse. By staying hydrated, you’ll be able to keep fevers down, control or prevent nausea, and help clear your chest and head clear of congestion.
  • Drink hot beverages: Hot water with lemon and honey or hot tea help you stay hydrated while also soothing sore throats and nasal congestion. Sipping on warm herbal teas can also promote calmness and relaxation before bed to help you sleep easier.
  • Take a hot shower: The hot steam from a shower can help to moisturize nasal passages and help you feel more relaxed.
  • Humidifier: Influenza spreads more easily in dry environments. Similar to the benefits of steam from in a hot shower, using a misting humidifier to increase humidity in your home can help reduce nasal inflammation and help you breathe easier.
  • Sleep with your upper body elevated: Adding an extra pillow or using a bed wedge system opens up nasal passages by promoting sinus drainage down the back of your throat. This will help you sleep and rest more comfortably throughout the night.

If you are having trouble sleeping comfortably, visit your local Relax The Back store to speak with one of our trained sleep experts. They will work with you to find product solutions that will help you rest comfortably and pain-free throughout the night. Be sure to follow us on Facebook, Twitter, and Pinterest for more sleep tips and information.

Sleeping With Back Pain

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When you suffer from back pain, restful sleep can feel more like an aspiration than a reality. Pain can either keep you from falling asleep or it can cause you to wake up in the middle of the night. Regardless of the time of night, there are a few methods you can follow to help you get a peaceful, full night’s rest.

Sleep Position

Your preferred sleep position may be causing you more pain than you realize. Find the position that makes you feel most comfortable, taking into consideration these simple modifications to relieve pressure on your spine.

  • Back sleepers: Use a pillow under your knees or try a Bed Wedge System to help maintain the natural curve of your lower back. A small, rolled up towel placed under the small of your back will also provide additional support. Sleeping on your back is considered the healthiest option for most.
  • Side Sleepers: Place a pillow between your knees, such as the ContourSleep Knee Spacer, to add additional spinal support. Bring your knees up slightly towards your chest to help elongate the spine.
  • Stomach Sleepers: If you must choose this position, reduce strain on your back by placing a pillow under your lower abdomen and pelvis. This position makes it difficult to keep your spine in a neutral posture, which can lead to pain throughout the night.

Maintain A Schedule

Create a sleep routine that works for your schedule and stick with it every day – even on the weekends! By following a nightly routine, your body is able to follow a natural sleep-wake cycle. This makes it easier for you to fall asleep. Pick a bedtime that allows for 7-8 hours of sleep each night. Avoid stimulants such as caffeine and make sure you finish any strenuous exercise at least 2 hours before bed. Caffeine and exercise can make you feel too energized to fall asleep and stay asleep throughout the night.

Sleep Better with These Products

In addition to the ContourSleep Knee Spacer and the Bed Wedge System, Relax The Back offers numerous sleep products to help you have your best night’s sleep.

  • Adjustable Bases and Foundations: Reduce pressure on your spine, improve circulation, and relieve muscle tension with a personalized sleep system. Find ergonomic comfort and support where you need it most.
  • Snoozer Body Pillow: Deep, relaxing, ergonomic support no matter the sleep position. Perfect for those who suffer from chronic pain, are pregnant, or have injuries.
  • PureRelax Mattress Topper: Made with eco-friendly materials, this topper decreases body-to-bed motion transfer while relieving muscle and back pain. This mattress topper reduces allergens and does not produce any carbon emissions during its creation.
  • Tempur-Pedic Mattress: TEMPUR material adjusts to your body weight and temperature, reducing pressure on your back, shoulders, and hips to improve sleep quality. From soft-as-a-cloud, to ultra-firm, to cooling material for those who sleep hot, there is a mattress that fits your sleep needs.

Visit your local Relax The Back store to test out these products and speak with our trained specialists. They will help determine the best product solutions to help relieve pain and provide quality comfort for a better night’s sleep.

Fight Insomnia: Tips To Get Back To Sleep

 

Whether it is a difficult day ahead of you that is keeping you up, running through a checklist of tasks you need to finish, or you are wide awake at 2 a.m. for no apparent reason, sleeplessness is an issue we can all relate to on some level.

This sleeplessness is a type of insomnia. There can be underlying health problems that can cause insomnia such as sleep apnea, acid reflex, or chronic pain. Short-term sleeplessness, often caused by a big social change like moving or changing jobs of instance, is considered acute insomnia. If you experience symptoms that last longer than a month, you may have chronic insomnia and should see a sleep professional.

If health problems are not the cause of your insomnia, here are a few tips from Cleveland Clinic to help you get back to sleep.

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