Tag Archives: better night’s sleep

Create The Ultimate Sleep Oasis

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

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

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

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

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

Sleep Oasis

 

Infographic by Noelle Campbell for The Huffington Post

Choosing A Pillow Based On Your Sleeping Style

sleeping styles

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

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

Your sleeping style, your perfect pillow

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

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

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

Get fitted for your next pillow

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

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

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

 

 

 

Resolutions For a Pain-Free Year

new years resolution When you look back on 2014, was part or most of the year spent dealing with aches and pains? Other than the common cold, back pain sends more people to the doctor than any other condition. Living with less pain can be an attainable goal. Add these resolutions for a pain-free year to your list and vow to have a healthier year while managing your pain.

  • Make sleep a priority: Over time, lack of sleep can lead to serious health risks. Invest in a supportive pillow and mattress to help your body take full advantage of restorative sleep. Create a sleep environment that promotes comfort and relaxation to ensure the best night of sleep possible. Adequate, quality sleep helps improve mood and personal performance, cardiovascular health, and recovery time from injuries, to name a few positive effects.
  • Be active: There are numerous exercises that can protect the spine in different ways. Maintaining a regular workout routine can help prevent future injuries while also helping you feel more productive and energized throughout the day. Focusing on exercises that strengthen the abdominal muscles will support and protect your spine. Cardio exercises will aid in losing weight that can drag down muscles, ligaments, and tendons in the lower back. Follow these tips to stay active throughout the day.
  • Create a spine-healthy, ergonomic workspace: 33% of work-related injuries are caused by poor work station setup. Sitting for long periods of time takes a toll on our bodies. Back, neck, and shoulder pain can be avoided with a proper ergonomic workspace. Resolve to end these aches and pains by creating a space that allows for maximum flexibility, comfort, movement, and productivity.
  • Stay hydrated: Water is vital when it comes to the spine. Over time, our spinal discs can shrink if they do not get enough water. This results in an increased likelihood of ruptures or bulges due to less “padding”. Staying hydrated will also help with concentration, digestion, and injury prevention.Aim to drink half of your body weight in ounces throughout the day. For example, if you weigh 130 lbs. aim to drink at least 65 oz. per day.
  • Stress less: From anxiety, depression, physical pain, and chest pain, stress can present itself in many different ways. These tips to relax and de-stress can help reduce the negative effects stress has on the body and mind and improve your overall quality of life.

Top 8 Daily Routine Tips for a Better Night’s Sleep

sleep tips

At Relax The Back, we believe in a ’24-hour approach to a good night’s sleep’. What does that mean exactly? From the minute you wake up to the minute you get ready for bed, the actions you take during the day affect the quality of your sleep.

In addition to the tips we have already provided, here are 8 more daily routine tips to help you get a better night’s sleep:

  • Engage in regular exercise – exercise is helpful when completed at least 2 hours prior to sleep.
  • Finish eating at least 2-3 hours before your regular bedtime.
  • Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
  • Don’t skimp then splurge – skipping midday meals can throw off your body’s normal sleep pattern.
  • Avoid Nicotine (e.g. cigarettes, tobacco products)- smokers experience withdrawal symptoms from nicotine when they go to sleep. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares.
  • Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom.
  • If you can’t go to sleep for over 30 minutes, get out of bed and do something monotonous in dim light until you are sleepy.
  • Don’t be a party victim – avoid fatty and spicy foods, which spark indigestion and reflux.

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