Month: May 2018

5 Reasons You’re Not Getting Enough Sleep

Published On: May 23, 2018

 

At Crowley Furniture we are dedicated to helping the communities we serve get a peaceful sleepbetter night’s sleep. That’s why we have a Perfect Sleep Center located in each of our stores in Liberty, Lee’s Summit and Overland Park. Our Sales Associates undergo extensive training so that they are the very best Mattress Specialists to assist you in finding the perfect Mattress and Foundation combination for your body type, sleep style and relaxation needs.

Serta Twin XL BlueMax 3000 MattressSerta, our manufacturing partner of the iComfort Hybrid and Memory Foam Series’, is also committed to better understanding quality sleep patterns and triggers. They’ve shared this article on potential causes of sleep disruption because the more you know the better you’ll sleep and better sleep often means a better life.

There are a lot of things that can disrupt your sleep, but these are some of the most common mistakes you may be making, and how to fix them.  

By Elizabeth Grace Saunders 

Getting a good night’s sleep can change everything: your mental function goes up, your negativity goes down, and your productivity skyrockets. All this is yours for the low price of free. But taking advantage of this special sleep offer can feel surprisingly difficult. As a time management coach, I’ve seen that getting to bed on time and falling asleep are an art and a science. These are five of the top reasons that people don’t get enough sleep, and what you can do about it.

Problem: You Don’t Know When To Go To Bed
Solution: Set A Bedtime Goal

Many people haven’t stopped to think about when they need to go to bed to get enough hours of sleep. If you fall into that camp, simply count back from the time when you want to get up to figure out your ideal bedtime. For most adults, the average hours of sleep they need is in the six- to eight-hour zone. If you’re not sure how many you need, you can try out different lengths of time until you settle on what makes you feel well-rested. If you have young children who will likely wake up in the middle of the night, you’ll want to tack on an extra hour or two to give yourself a margin.

 Problem: You Try To Go T Bed As Soon As You Get Home                                                                                                                              Solution: Give Yourself Time To Decompress                                  

Most of us need some time between when we come home and when we go to bed. Individuals vary of course, but in my observation, most people need at least an hour between coming home from a social event and falling asleep, or at least two hours between arriving home from work and falling asleep. The time spent at home is for eating dinner, getting the house in order, connecting with people, and decompressing. Getting home earlier has a high probability of making it easier for you to get to bed earlier.

 Problem: Stealing Time From Sleep To Decompress
Solution: Set Aside 30-60 Minutes of Unstructured Time

Because many individuals don’t acknowledge the importance of decompression time, they end up “stealing” it from sleep time instead of factoring it into their evening routines. This can lead to behaviors like staying up later than you want to watch Netflix. We all need time for our brains to unwind. Instead of denying that need, own up to it and factor it into your evening. If possible, set aside 30-60 minutes of intentional decompression time to watch TV, read, journal, exercise, mess around on your phone, or do whatever else that makes you happy. Wanting unstructured time is valid. You’ll increase your overall productivity by giving yourself permission to have downtime during normal waking hours instead of paying for it when you “sneak it in” late.

Problem: Doing Things Before Bed That Make You Too Hyped Up
Solution: Shut Down Those Things At Least One Hour Before Bed

PlannSheep with number five on it jumping over fenceing an intentional chill time earlier in the evening serves two purposes: It gets you to bed earlier and reduces stimulation late in the evening so that you can fall asleep faster once you do get to bed. Pay attention to what causes you to become more alert, and then consciously reduce those activities as you get closer to the time when you want to count sheep. Here are a few common culprits that you’ll do best disengaging with at least 60 minutes before you want to call it a night:

  • Highly engaging TV programs and movies
  • Email
  • Loud,  upbeat music
  • Bright lights
  • Screens in general, including computer, TV, and phone
  • Phone conversations
  • Eating or drinking

 

Increase Calm

You may be thinking, Everything you just told me not to do is what I typically do in the hour before bed. That may be exactly why you’re reading this article about getting to bed on time and falling to sleep quickly. You need help. The good news is there are alternatives that can assist you in getting to bed on time and sleeping better:

  • Start getting ready for bed early. This gives you ample time to follow all of your dentist’s instructions. As a bonus, if you get tired before bedtime, you can immediately roll into bed and get some extra quality time with your pillow.
  • Take a warm bath or shower to calm down and reduce the time you need to get ready in the morning.
  • Spend time journaling, meditating, or praying to calm your mind, release negative emotions, and stop spinning thoughts.
  • Do gentle stretching to release tension in your body.
  • Read a book—as long as it’s one you can put down.
  • Talk to your spouse about the day—nothing intense like discussing your budget, but simply catching up or talking about something funny that happened.

 

Despite popular belief, you don’t need to settle for a life of sleep deprivation. By following these guidelines, you can improve your sleep and live a happier, healthier, and more productive life.

 

To get started on your new journey to better sleep, browse our website then visit one of our Perfect Sleep Centers located inside each of our stores.

sleeping couple happy

 

Better Sleep Month

Published On: May 9, 2018

MAY IS MATTRESS MONTH and BETTER SLEEP MONTH!

Our partners at Serta are as dedicated as we are to quality sleep. We understand how a poor night’s sleep negatively affects your day and, ultimately, your life. In our ever-changing world much is being done to improve sleep at every level. Mattress manufacturers such as Serta place a priority on research and development of the latest materials and methods that will create the best sleeping experience possible for all body shapes, types and sleeping styles. Outside organizations such as the Better Sleep Council use their resources to increase understanding and awareness of the impact of inadequate and poor quality sleep and how we might conquer these issues. Here at Crowley Furniture, we stay up-to-date on the latest results and modern improvements from all of these companies and organizations so that we can offer you, our customer, the very best, customized sleep possible.

The latest news out of the Better Sleep Council has just been released and its findings are interestingly genderized:

Better in Bed Survey Results

Better Sleep Council Research Finds Men Earn Bragging Rights When it comes to Bedtime Performance, Women Fall Short

 Better in Bed Survey Results

ALEXANDRIA, VA – May 1, 2018 – Today the Better Sleep Council (BSC), the consumer education arm of the International Sleep Products Association (ISPA), released its findings from a new survey on America’s bedtime performance as it relates to sleep regimen, finding that men outperformed their female counterparts, but both have room to improve.

Participants were asked about their bedtime habits and received a ranking based on best practices when it comes to sleep behaviors, such as turning off electronics before bed, keeping a regular bedtime, etc. On average, Americans* earned a grade of a “C-” (70%) but looking at the sexes side-by-side, men nudged out women for bed rest with an average score of 72%. However, when drilling into specific habits that contribute to a good night’s sleep, men stood out in the bedroom. Results also took into consideration participants’ overall satisfaction with the quantity and quality of their sleep, such as feeling well-rested, pleased with the amount of sleep they get, etc.

“Over the past few years, the Better Sleep Council has noticed that people aren’t bragging about how little sleep they’re getting, they’re bragging about how much sleep they are getting. In fact, getting enough quality sleep is becoming a status symbol among Americans,” said Mary Helen Rogers, vice president of marketing and communications for ISPA. “Through our survey, we wanted to learn for ourselves – ‘how good is America in bed?’ Results from the survey found that Americans aren’t walking the talk.”

Differing Bedtime Habits between the Sexes

Women are particularly deficient when it comes to getting enough sleep: Despite 84% of women believing sleep is important to their overall health and wellness, their bedtime habits and lifestyles have created barriers to get the desired amount of sleep. The two areas where women particularly fell short were ability to fall asleep and ability to rise in the morning. The survey revealed that 34 million women experience trouble sleeping and/or staying asleep almost all the time (21%), and nearly 20 million hit the snooze button numerous times every day (12%).

Loved ones also kept women up at night. Survey results found that more than 24 million women were likely to let kids and pets in the bed (15%), compared to 4 million men (3%).

According to the study, men were more likely to engage in positive sleep habits: 55 million men reported sleeping alone (35%), 22 million follow a strict bedtime – even on the weekends (14%), 35 million do not have caffeinated beverages past noon (22%), and more than 55 million keep their stress level to a minimum (35%).

Other Sleep Indicators

Additional key sleep performance takeaways from the survey include:

·        77 million Americans (24%) claim they have no electronics in their bedroom, not even a television.

·       How this impacts sleep: The blue light emitted by the screens on cell phones, computers, tablets and televisions restrains the production of melatonin, keeping you from getting the quality sleep you need.

·        174 million Americans (54%) rarely/never drink alcohol before bed.

·      How this impacts sleep: For the 46% of Americans who reported drinking alcohol, it’s best to drink it in the early evening. Generally, it takes 1 hour to metabolize one ounce of alcohol, which can wreak havoc on sleep quality.

·        193 million Americans (60%) have a mattress that’s less than 7 years old.

·        How this impacts sleep: Experts advise you to evaluate your mattress after 7 years for wear and tear. An older mattress may no longer provide the comfort and support that is key for quality sleep.

Quality Sleep Is “In”

Although the survey shows that there are areas where everyone can improve, the shift in the way Americans are talking about their own sleep habits is encouraging. Gone are the days of touting the lack of sleep Americans are getting – consumers want others to know just how good they are in bed, as it relates to sleep.

Capitalizing on this trend, the BSC has launched the Better in Bed campaign during Better Sleep Month to support this positive movement of consumers striving not just for more sleep each night, but for quality, restorative sleep as well.

“Better Sleep Month is the perfect time to engage consumers with entertaining and useful tips to up their game between the sheets,” said Rogers. “Throughout the month of May, the BSC will be providing sleep solutions, so everyone can brag about how good they are in bed and, most importantly, for everyone to sleep just a little more soundly.”

7 mind-soothing apps that will help you sleep better

Sleeping is a lot harder than it used to be.

There’s a lot going on in the world right now, enough that sleeping can feel pretty much impossible sometimes. Luckily, the technology that surrounds and distracts us also gives us plentiful tools to help ease ourselves into the land of z’s.
Here are a few apps that will hopefully help you finally get a good night’s sleep.

Apps that will give you a more wholesome rest

Your daily night’s rest is broken up into several sleep cycles. Research shows that repeatedly missing sleep or keeping an inconsistent sleep schedule can mess with your rest overall. These next few apps help you track your sleep cycles to make sure you’re getting the best sleep you can, and waking up every morning refreshed.

1. Sleep Cycle

Sleep Cycle tracks your sleep and wakes you up when you’re least groggy. Sleep Cycle is a nice twist on the standard alarm clock. Using your microphone, it tracks your sleep patterns and wakes you in the lightest phase of sleep so you’re not groggy. You set a window during which to be woken (for example, between 7 and 7:30 a.m.), and it figures the best time to pull you out of your slumber. It even lets you tap your phone twice to snooze.

 

 

 

 

 

2. Apple Bedtime

Apple’s Bedtime feature is a simple twist on the standard alarm clock. It will lull you out of sleep with a peaceful tone. If you want more control over your wake-up time, Apple’s Bedtime, available as part of your Clock app, works similarly to Sleep Cycle, but lets you set an exact time for rising. You can select which days of the week you want your alarm to go off (weekdays only, weekends only, etc.). Choose how many hours you want to sleep, and the app will tell you when to head to bed to wake up on time. It will also give you a push notification before your bedtime.

 

 

 

 

 

 

3. Pillow

Pillow works like Apple’s Bedtime, but also lets you set an array of timed naps. Pillow is the perfect app for those who want to know everything they can about the way they’re sleeping. Like Bedtime and Sleep Cycle, it tracks your sleep and wakes you in a light stage of rest. But you can also use its features to time different kind of mid-day rests: power naps (15 minutes), recovery naps (45 minutes), and full cycle naps (120 minutes). It’ll give you information about your heart rate, your REM cycles, and how long it took you to get to sleep.

 

 

 

 

 

 

 

Apps to lull you into sleep

Mindfulness and meditation has been proven to help people who struggle with insomnia. The apps below focus on meditation through various techniques, like music, nature sounds, and voice commands. All are aimed to help you hit the state of relaxation you need to go to bed.

 

1. Pzizz

Pzizz will lull you to sleep with some really soothing music that fades out over time. First: This app looks incredible; its appearance alone is calming! As for the music, think of an incredibly soothing, movie-style soundtrack that you set to fade out after an hour or so to help wind you down before you go to bed. It also offers narration in both male and female voices, but if you find that creepy (which you will), you can shut it off. It also lets you use its music in bursts as a “focus” setting.

 

 

 

 

 

 

 

2. Headspace: Meditation

Headspace makes meditating easy by breaking it up into small, helpful sessions. The Headspace: Meditation app sets you up with different sessions depending on your goals. It’ll send you push notifications reminding you to meditate throughout the day. Each session only takes a few minutes. If you’re the kind of person whose mind races before you hit the sack, this app is for you.

 

 

 

 

 

 

 

 

3. Calm

Calm lets you enjoy a wide range of meditation tutorials, mixing in the sounds of nature to add ambiance. Like Headspace: Meditation, Calm will soothe your mind right before bed. The sessions are longer, and you can set up programs over time to ease you into zen. The app offers ambient sounds of nature and turns your phone into a giant portrait of a scenic landscape.

 

 

 

 

 

 

 

 

4. Podcasts

If all else fails, podcasts are always an option. Err on the side of comedy to end the day with a few laughs before sleeping or something storytelling-based. Remember to use the sleep timer at the bottom of the app to make sure a long podcast doesn’t wake you once you fall asleep.

 

 

 

 

 

The Key To Sleep

One of the keys to a restful night ‘s sleep is the right Mattress. Our Perfect Sleep Serta Blue 300 King Custom II Adjustable SetCenters, located within each of our stores in Liberty, Lee’s Summit and Overland Park, are staffed with Specialists who have been trained to help you find your Mattress match based on your size, sleeping style and other individual needs. Let us share everything we know about finding the perfect Mattress, don’t wait to get a great night’s sleep!

Click to learn more about 2018 Mattress Month at Crowley Furniture.

To learn more about Better Sleep Month, visit bettersleep.org.

*Based on the 2017 U.S. Census Bureau population estimate of 323,127,513 Americans.

About the BSC
The Better Sleep Council is the consumer-education arm of the International Sleep Products Association, the trade association for the mattress industry. With decades invested in improving sleep quality, the BSC educates consumers on the link between sleep and health, and the role of the sleep environment, primarily through
www.bettersleep.org, partner support and consumer outreach.