Category Archives: Sleep

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

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.

Sign up for our newsletter to get information and tips on sleep, office, and overall wellness, straight to your inbox.

To sign up, visit www.relaxtheback.com and enter your email address at the bottom of the page.

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.

Image source

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.

Image source

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

Blog-Sleep

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.

20-minutes-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

tempur copy
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.

sleep