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THE BEIFITS OF USING A WEIGHTED BLANKET
Are you struggling to sleep, is it another restless night tossing and turning. The day’s events running through your mind or perhaps planning for the day ahead. Trying to achieve a great night’s sleep can be hard in this fast moving society we live in.
A therapeutic blanket also known as a weighted blanket has helped many people improve their sleep.
The use of weighted blankets has grown in the last few years as people search to improve their night’s sleep and enjoy the health benefits. Research has shown that using a weighted blanket can provide similar benefits to deep pressure therapy. The use of a weighted blanket has many positive results. Deep pressure stimulation through the use of a weighted blanket can help boost your levels of serotonin and melatonin which promotes sleep and helps regulates your sleep cycle.
Weighted Blankets have been used to reduce or manage the symptoms of
- Sleep disorders
- Nervous disorders
- Mood disorders like depression and anxiety
- Post-traumatic stress
- Restless leg syndrome.
- Arthritis
- General stress
Weighted blankets or gravity blankets as they are also known look like a normal a blanket. They are throw sized, filled with materials such as gravel to plastic pellets. The pressure which from a weighted blanket is much like a hug and provides a sense of security and warmth helping one to relax.
Although growing in popularity, weighted blankets have been used by occupational therapists for longer than most realize. The idea behind deep pressure touch is that it helps stimulate the release of serotonin and dopamine. Both of these tend to make people more relaxed.
Blankets are available in different weights, but be mindful as too much weight or heat can interfere with your sleep. At The Sleep Shop we believe to live well you must sleep well first. Achieving a great night’s sleep is a combination of good sleep hygiene and the use of the correct mattress, pillow and blankets.
Summer Nights Sleep
This beautifully weather may only last a few days and will probably be our summer.
We all should be grateful but it wouldn’t take long before people start to complain and we hear “some rain would be nice”
Trying to get a good night sleep in hot weather can be difficult leaving us feeling tired and moody in the morning. Here are a few tips to help.
- 1. During the day leave your curtains and windows closed. Not allowing the Sun or Hot air in to your bedroom keeps the temperature down creating a cooler environment to fall asleep within.
- Ideally you should have an all-weather Duvet which you can change the tog offering you a lighter option during the warm weather.
- Have a cool shower before bed, this helps bring your body temperature down.
- Use a hot water bottle, but fill it with cold water and leave in your bed as normal.
- Put your pillow cases and sheets in the freezer 30mins before bedtime. Once you have dressed your bed again they should stay cool for 30-40mins giving you enough time to fall asleep.
- Ideally wear PJs made from cotton, these allow the skin to breath and ensure the sweat is soaked up.
- Place an ice tray in front of a fan; this will help circulate cool air within the bedroom.
- Don’t exercise too close to bed time as this will raise your body temperature.
- One of the areas where your blood flows closet to the surface is your wrists, try running cold water over this for 10-15mins.This will help bring your temperature down before bedtime.
- Avoid eating a heavy meal or spicy food before bedtime it may cause you to feel even Hotter
- Drink water regularly during the day, but not too much at night. About
½ pint before bed will be enough to keep you hydrated and prevent
you from having to get up and go to the loo. - The optimal bedroom temperature for sleeping is between 16°C and
21°C,
Sleep, A Necessity not a Luxury
The value of a good nights is often over looked by most,with many still believing ‘If you snooze you loose”.A common train of thought is,sleep eats into our productive hours and the less we sleep the more we get done.But in fact if you don't snooze you will loose and many things you take for granted in life will suffer also suffer.
Most people can feel the consequences of insufficient sleep:
Irritability
Exhaustion
Easily distracted
Making unsound decisions
If you have or are experiencing any of these symptoms the chances are lack of sleep or poor quality sleep is the cause.
Research has also proven lack of sleep and the long term effects it has on our health is very serious.These effects can include,
Weight gain
High blood pressure
Heart disease
Stroke
Diabetes
Bone loss
Depression
On a daily bases sleep depravation can cause many issues with our personal and work life.These can include,
learning
Memory
Alertness
Concentration
Judgment
Problem solving
Reasoning
Sleep is very important and should not be underestimated,don't take it for granted.Make Sleep part of your routine.
Do you need a new mattress?
At the Sleep Shop we believe the foundation to great night’s sleep is the correct mattress and pillow. It is the difference between a restorative night’s sleep and poor quality sleep that leads to tiredness and fatigue.
Finding the right mattress is so important – because we spend so much of our lives sleeping, having a comfortable and supportive mattress is key
Your mattress won’t last for ever; even if it looks alright it may not be providing the right support or comfort you need. Even if someone’s mattress has served them well, there comes a moment when it’s time to move on.
So, let’s talk about how people know that their mattress has run its course –
The life span of your mattress will vary depending on the quality and how you care for it. Here are few 5 things to consider when deciding if you need a new mattress.
- Have you had your mattress for 8 years or more? - The average mattress lasts between seven and 10 years – if it has been over 10 years since you have purchased your current mattress, it’s probably time for an upgrade.
- Have you had a better night’s sleep elsewhere? - You might want to replace your mattress if you notice that you sleep much better on a different mattress. For example - if you wake up with a stuffed-up nose or a bit sore, and then you sleep in a hotel and wake up with none of those problems, well, this could mean your mattress is the cause of your problems.
- Do you wake with aches and pains? - If you're waking up in the morning with serious pain, this could be a sign your mattress is not as comfortable or supportive as it used to be. You could be experiencing pain in your shoulders and hips because the mattress is not relieving pressure on those areas. Morning pain is not something to just get used to and can lead to further issues.
- Is your mattress showing signs of wear and tear or sagging? - If a mattress is starting to wear and tear, it’s an obvious sign that someone might need a new mattress. Sagging can also occur when the coils in a mattress start to weaken or the memory foam begins to lose its shape. One can partly tell that a mattress is sagging if there is a noticeable body impression in the mattress
- Allergies. You you someone who wakes up every morning with watery eyes, a runny nose, and a headache? The allergens in the mattress might be causing this. When mold, mildew, and dust invade a mattress, they might make issues with allergies worse. There are some materials that can help prevent the buildup of allergens, so allergy sufferers may want to look for these particular materials when purchasing a new mattress.
If you are answering yes to one or more of these questions, it’s time to change your mattress. Try not to wait till your mattress is completely worn out.Research has shown sleeping on an uncomfortable mattress could rob you of up to an hours sleep a night.
Shop Mattresses below and receiving FREE rapid delivery anywhere in Ireland! - https://thesleepshop.ie/collections/mattresses
Working from Home
As this coronavirus spreads and greater social distancing measures are put in place and enforced, more and more of us are being forced to work from home.
Finding space for a home office can be hard particular if you have young children or house share.
When you are no longer in a more structured environment, like your office it can take time for your brain to adjust as you take a more leisurely approach, with the temptation to stay in your Pjs and work from your bed.
Ensuring and implementing strict boundaries is very important to maintain good mental health and productivity. Opening up the laptop to do work while cuddled up in bed sounds like a great idea but in reality not only is it bad for your physical health, your mental health and your posture will suffer to.
If you do plan on doing this, you will blur the lines between sleep and work. Your bedroom should be only for sleep and if lucky enough sex and should not become an extension to your office.
Once you merge the boundaries between sleep and work its proven both will suffer as you become less productive. The best work space should have good natural light as this is very important to boost mood and keep energy levels up.
If possible place your laptop near a window. A recent study in America has shown workers exposed to natural daylight during the day got better sleep than those that didn’t. You need to create a space in your home that is specifically for work and work only. A place where you close the door or turn off the light. You are finished till tomorrow, just as if you were to leave your office or place of work. This will help you switch off.
Take care
#becausesleepmatters10 reasons why you should prioritise your sleep this year
the benefits. Here are 10 reasons why you should
prioritise your sleep this year.
1. A good night’s sleep puts people in a better
mood. The more tired you are the less patience
you have, the more likely you are to snap at a
loved one a colleague.
2. A good night’s sleep helps reduce stress.
When your body is sleep deficient, it can go
into a state of stress. The body's functions are
put on high alert, which causes high blood
pressure and the production of stress
hormones. High blood pressure increases your
risk of heart attack and stroke.
3. Research has proven that sleep plays a very
important role in the process called memory
consolidation. Your body may be resting but
your brain is busy processing the day’s events.
It makes connections between events, sensory
input, feelings and memories. The better the
night’s sleep the better you will retain
information.
4. People who sleep less regularly are more likely
to be overweight and obese. Research has
shown that lack of sleep impacts the balance of
hormones in the body that affects appetite.
5. Consistently getting a good night sleep has
shown to improve athletic performance. A study
of basketball players has proven that longer
sleep significantly improved speed, accuracy,
reaction times as well as mental wellbeing.
6. In a study on healthy young men, restricting
sleep to four hours per night for six nights in a
row caused symptoms of prediabetes. These
symptoms reduced after one week of increased
sleep. Poor sleep habits are also strongly
linked to adverse effects on blood sugar in the
general population. Those sleeping less than
six hours per night have repeatedly been
shown to be at an increased risk of type 2
diabetes
7. More energy. There is no denying that after a
great night’s sleep we wake feeling more
energized and ready to go.
8. A great night’s sleep can make you fell more
attractive. Sleep is excellent for the skin and it
shouldn’t be an overlooked as a fundamental
part of the beauty regime.
9. A bad night’s sleep slows reaction time and
your ability to focus. Driving a car like this
reduces your ability to focus and is similar to
driving while drunk. More and more accidents
are being caused on our roads from this.
10.A good night’s sleep consistently, can help
fight off illnesses. Your immune system the way
your immune cells work. They may not attack
as quickly, and you could get sick more often.
Identifies harmful bacteria and viruses in your
body and destroys them. On-going lack of
sleep changes Good nightly rest now can help
you avoid that tired, worn-out feeling, as well
as spending days in bed as your body tries to
recover
New Year New Mattress
What a great time to buy a new mattress and save yourself some money. Our January sale is in full swing but won’t last for ever. We have many great offers in
store and online.
At the Sleep Shop we believe the foundation to great night’s sleep is the correct mattress and pillow. It is the difference between a restorative night’s sleep and
poor quality sleep that leads to tiredness and fatigue. Your mattress won’t last for ever; even if it looks alright it may not be providing the right support or comfort you need.
The life span of your mattress will vary depending on the quality and how you care for it. Here are few things to consider when deciding if you need a new mattress.
- Have you had your mattress for 8 years or more.
- Have you had a better night’s sleep elsewhere.
- Are you sleeping as well as you did last year.
- Do you wake with aches and pains.
- Is your mattress showing signs of wear and tear.
If you are answering yes to one or more of these questions, it’s time to change your mattress. Why not call in store or go on line at www.thesleepshop.ie and save yourself some money now.
Becausesleepmatters
How to get a great night’s Sleep at Christmas
Christmas is on the way and so too are the late nights. Copious amounts of wine and spirits will be drunk and lots of food eaten late at night which will cause havoc with your sleep.
This time of the year can be very stressfully on people, who want what’s for Christmas, whose cooking dinner and which parties to go to.
The list is endless.
Its very important to relax and destress over this holiday period.
Here are a few simple steps to follow to ensure you get a better night’s sleep.
- Try to keep when possible regular hours. It can be hard with Santa on his way. But going to sleep and rising at the same times will programme you to sleep better.
- Don’t compensate for lack of sleep by going drinking too much coffee or tea to try and stay awake, especially in the evening. These will interfere with your sleep making it harder for you when its time. Try drinking a hot milky drink or some herbal tea instead.
- Ear plugs are handy especially if your partner snores, this will only get worse after a few drinks.
- Too much food and alcohol late at night can play havoc with your sleep patterns. Alcohol can help you fall asleep but will interrupt your sleep later in the night.
- Exercises regular, this can help relive the days stresses and strains but not too close to bed time as your body temperature can raise making it harder for you to fall asleep.
Last but not least if there are any arguments, solve them before bedtime. On-going conflict can be unsettling while trying to sleep.
Have a great Christmas and New Year from The Sleep Shop.
Our Sale Starts the 27th of December at 12 am
Why turning up the heat while Sleeping in this cold weather is a bad idea
The cold weather is here and how tempting it is to turn up the heating in your bedroom. Its believed turning up the thermostat can have a negative effect on how you sleep. In some case if the body is too warm it will find it hard to doze off.
If your bedroom is too warm, your body has to work harder to regulate your body temperature during the night. When this happens it can increase wakefulness and reduce your time in a deep sleep.
Scientists have discovered, people suffering from insomnia tend to have higher body temperatures when they first go to bed making it harder for them to fall asleep. For a better night’s sleep don’t turn up the heat, instead have a hot bath or shower roughly 40 minutes before bed time. This can help drop your core body temperature. In addition your body produce a natural hormone called melatonin,
making you fall asleep faster.
Here are some more great tips for a better night’s sleep.
- Keep room temperature between 16-18 degrees.
- Declutter your bedroom. Tidy room tidy mind.
- Make your bedroom an electronic Free zone.The blue light emitted is one of the biggest sleep disruptors
- Eating breakfast roughly 30 minutes after waking can boost your sugar levels.
- Open up your blinds and curtains and allow as much natural day light in as possible.
- Have a buffer zone before bedtime to relax and unwind before getting to bed.Have that bath or read some of your book, anything to relax your body and mind.
Because Sleep Matters
5 plants that will help you sleep better
In terms of bedroom furniture and accessories, plants are
something often overlooked by us all, but their benefits in
helping us sleep can be huge.
Having a plant in your bedroom not only looks great but
also brings vitality and life to your sleeping space. But more
importantly it improves the quality of the air within your
sleeping environment which can help reduce stress and
improve calmness.
Thinking about adding fauna to your bedroom here are 5 to
consider.
1. The Snake plant.
This is often referred to as the Mother in laws tongue. This
is one of our favourites. It turns carbon dioxide into oxygen
at night and will also be removing 4 out of 5 of the most
common toxins in the air.
This is a very good value plant with low maintenance. It’s
listed in a Nasa study of plants for improving air quality.
2. Lavender.
This is probably the best plant for helping to induce sleep
and bring calmness.
Research has shown the scent of lavender can slow your
heart rate, lower blood pressure and reduce stress levels.
3. English Ivy.
Another plant to make the Nasa list is The English Ivy. Its
leaf studies have shown it can improve symptoms of
allergies or asthma. A study carried out by The American
College of Allergy, Asthma and immunology has reported
the English Ivy can remove up to 94% of airborne faeces and
78% of airborne mould in just 12 hours. This is a must have
plant in the bedroom.
4. Jasmine
A small plant with a pretty white flower. Its scent is often
used in essential oils for relaxation. Its scent is linked to
reduced anxiety levels.
5. Valerian.
This is a perennial plant with a very sweet pink and white
flower which blooms during the summer. Its root has been
used for centuries to cure sleeping issues. Simply inhaling its
scent will help you fall asleep faster and improve your sleep
quality. This plant needs at least 6 hours of sun a day and
should be left on your window sill.
Brighten up your bedroom with a plant today.
Becausesleepmatters.
Coffee and Sleep
Caffeine can be found in many different drinks and foods, from tea, coffee, chocolate, soft drinks and even some medication. The amount found in these products varies in quantity.
Over the last 10 years the coffee culture has grown, becoming an important part of daily life and our routine. Caffeine promotes alertness by inhibiting chemicals in our
brain that promote sleep. Caffeine provokes your body to produce two anti- sleep hormones, called Adrenaline and Cortisol. It’s absorbed in to our blood stream and can reach peak levels between 30-70 minutes after consumption. It’s an extreme nervous system stimulant and its effects can last between 3-7 hours. Depending on the individual it can take up to 24 hours before it fully leaves our body.
Regularly use can lead to a dependency .What this means that if you suddenly stop, you may suffer from headaches, tiredness and anxiety.
Our daily intake of coffee is increasing and this is now becoming one of the biggest causes of sleep disruption.. Understanding and controlling your caffeine intake use is an extremely important part of Sleep Hygiene and your search for a better nights sleep.
Caffeine makes it harder for us to fall asleep but we may also sleep lighter and may wake more often during the night.
Here are some useful tips to help prevent coffee from upsetting a great night’s sleep.
1. Set a coffee Curfew. For most people a 2pm cut off is a great time. If you are more sensitive try earlier.
2. Try using a smaller mug.
3. Ideally 2 cups a day.
4. Try using decaf.
5. If you drink more and you need to cut back try using
Earl grey Tea as a substitute.
#Becausesleepmatters
World Mental Health day
Sleep and mental health are closely connected. Sleep deprivation
has been medical proven to affect your psychological and mental
health. According to a recent report published by Harvard Medical
School those with mental health issues are more likely to suffer
from insomnia or other sleep disorders.
Their studies in both Adults and children suggest that sleep
problems may raise risk to, or even directly contribute to, the
development of some psychiatric disorders. This said, the
treatment of a sleep disorder may also help alleviate the symptoms
of co-occurring mental health problems.
There is a direct link between sleep and mental health. A good
night sleep helps build a mental and emotional resilience. The
opposite can be said as sleep deprivation sets in it can lead to
negative thinking and make an individual emotional vulnerable.
Most people under value sleep and still believe “if you snooze you
lose” So how you can improve your sleep. Here are some use full
tips. Establishing a sleep routine is a great starting point.
1. Ideally maintaining the same bedtime and wake time as it
helps build consistency.
2. Lifestyle changes like cutting out coffee after 2 o clock or
reducing intake.
3. Limiting your tech exposure as blue light is one of the biggest
sleep disruptors. If you do have to work late, Henshaw
eyewear has the solution with their very affordable blue block
glasses.
4. If you are going to bed and are worried or stressed over
certain issues, it helps to write them down and clear your
head before sleep.
5. Room temperature should be between 16-18 degrees. Not to
hot or to cold.
6. Another big sleep disruptor is light pollution. Black out blinds
is a simple and effect way to eliminate this issue.
7. A house plant, like a spider plant is simple to keep with little
or no maintenance and acts as an air purifier .Better air,
Better Sleep.
8. A tidy room means a tidy mind. De-clutter your room. It
should only be for sleeping and not become an extension to
your office.
9. When you wake, open your blinds straight away and allow
natural light in this helps make you feel more alert.
10.As we sleep we perspire, so starting the morning with glasses
of water helps you rehydrated giving you a great start to the day.
Don’t under value your sleep again.
#Becausesleepmatters
Bigger is Better
Partner disturbance is one of the most common complaints for a person having
a poor night’s sleep.
A bigger bed means you are less likely to disturb each other.
A couple should be able to lie beside each other placing their hands behind
their heads without touching each other’s elbows.
Here are some good reasons why bigger is better.
1. A standard double (4ft 6) bed being used by a couple means they have
2ft 3 inches each of sleeping space. The same amount of space as a child
in a cot. How small is that?
2. Upgrading to a 5ft (king size) mattress will ensure more room and a good
night’s sleep.
3. The average person will toss and turn up to 60-70 times a night. The
bigger the bed the less chance your partner has of being disturbed.
4. People spend over 1/3 of their life in bed, more than they send in their
car, on holiday or watching your smart TV. So why not treat yourself to a
bigger bed. Because Sleep matters.
5. When young children climb into their parents bed in the middle of the
night. A bigger bed will ensure a good night’s sleep for all.
Because Sleep Matters To all the family.
Sleeptember
At The Sleep Shop we believe that to live well you must sleep well first.
During the month of September our blogs will contain usefull information on how to help you sleep better. Here are some useful tips on how to create the perfectsleep environment.
1. Room temperature is vitally important, ideally not too cold or
too warm, between 16c-18c is ideal.
2. A tidy room means a tidy mind. De-cluttering your room, leaving
it nice and clean helps you relax at bedtime.
3. When decorating avoid using bright stimulating colours, softer
tones are better and easier on the eye.
4. Light pollution is a huge issue, try black out blinds or even a sleep
mask to insure darkness in your room, enabling a better night’s
sleep.
5. Your bedroom is for sleeping in; don’t let it become an extension
of your office.
6. Tempting as is it to catch up on the latest box set, say no to
technology in the bedroom.
7. Blue light is another big issue; leave your phone, tablet and
laptop outside your bedroom. Turn off 90 minutes before going to
sleep. If you do have to work or study, try using blue block glasses.
8. Decorate your bedroom with family photos that make you feel
good helping you to relax.
9. Plants like a Spider plant or English ivy is easy to keep and acts as
an air purifier helping you sleep better.
10. Certain smells can help you relax. Lavender and germanium are
ideal for making you relax before sleep.
At the Sleep we also believe the foundation to a great’s night’s
sleep is the correct mattress and pillow. How old are yours? Are
they still giving the right support? If not why not calls in store
today, mention this blog and get 10% off. T/C apply.
Because Sleep matters
Lavender and Sleep
originally found in Northern Africa and the mountain regions of the
Mediterranean. Lavender is probably one of the most studied
essential oils in terms of the calming and soothing benefits. It has
been proven to reduce stress, stabilize your mood and improve your
sleep.
monitored the sleep patterns of 10 adults for one week. Half the
group slept in a room where lavender essential oils were diffused
through the air and the other half had a placebo. Then they
swapped, 20% of the group found they had a better night’s sleep in
the lavender room.
relaxation and work as a sedative which increases relaxation and
calm, prompting a good night’s sleep.
Some suggest rubbing some oil in your palms, while diffusers, pillow
spray and candles are a great idea.
Mention this blog and get 10% off in store today
How often should you wash your pillow?
A recent study in the UK claimed 50% of people have never washed their pillow. The research revealed that lack of knowledge of pillow cleaning protocol may be the main reason behind this.
Just like your sheets and duvet covers, your pillows need to be cleaned regularly. But how often is a common question? You should always check the care label on your pillows, but here is our advice on general cleaning tips for natural, polyester and foam-filled pillows.
Pillows are the home to plenty of things you wouldn’t want to think about, let alone sleep on. These include dirt, dead skin cells and even dust mites.
We shed as humans about 8lbs of skin a year so naturally some of this ends up in your pillow. This and perspiration are what dust mites need to thrive on. Up to 100,000 dust mites could be living in your pillow right now. Over time, a third of
your pillows weight is dead skin, dust mites and even their excrement.
Stuffy bedrooms and the air that surrounds your pillow are ideal
breeding ground for undesirables.
So, How Often?
While you should wash your pillowcase every two weeks, at least, along with your sheets and other bedding, you can get away with leaving your actual pillow for longer. If it’s been six months or more since you last gave it a clean, however, it’s due a wash!
According to study, you should throw your pillows in the washing machine twice a year, or more often if you live in a warm, humid climate. Doing so will not only cut down on the off-putting smells that result from months of nighttime drooling, but it will kill any dust mites that have gathered in there
Before rushing to clean your pillow, please follow the cleaning instructions on the label before attempting to wash.
You may need a new pillow depending on wear and support and the length of time you have it.
If you need a new pillow why not get in touch today for our Buy One Get One Half Price deal while also receiving FREE rapid delivery anywhere in Ireland!
Click here to shop pillows - https://thesleepshop.ie/collections/pillows
Because Sleep Matters