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Technology Used In The Sleep Company Mattress

What is the technology in The Sleep Company mattress? Here is the answer to your most pertinent question

In the last decade, everything and everyone started to become smart. Smart gadgets, smart technology, smart people! While everything was going in the same direction, how could the mattress industry remain behind? 

Thus, recently invented The Sleep Company introduced Smart mattresses for people who are looking for the best mattresses to improve their sleep quality and live a healthy life. However, many remain confused over the technology used in the Sleep Company’s mattress as it was unheard of. 

Therefore, this article has covered every detail of the technology used in the Sleep Company’s mattress.

What does SmartGRID technology consist of?

What does SmartGRID technology consist of?

The Sleep Company’s mattresses are India’s first and only SmartGRID-technology mattresses. The SmartGRID technology layer is in the upper layer of the mattress. It is a hyper-elastic polymer, which is far better and different from memory foam, latex, or spring mattresses. The food grade and hypoallergenic quality of SmartGRID make it suitable for everyone.

Contrary to any sleeping posture, the grid-like texture of the mattress allows it to cinch down beneath body contours like the hips and shoulders while offering enough cushioning and support to prevent strain on the joints.

Its 2500 air passages provide sufficient airflow, cooling, and dehumidification to keep you from sweating. Let’s dive deep into the detailed features and benefits you get from SmartGRID mattresses. 

Features SmartGRID Technology

Hyper elastic polymer

SmartGRID layer is the latest invention in the mattress industry, which is actually a hyper-elastic polymer and Smart sleep technology’s perfect blend. 

Its hyper-elastic tendency makes the mattress flexible enough to buckle under weight and return to its actual form as weight lifts off. 

Food-grade quality

The material used in the SmartGRID technology layer is a high-quality material, and after rigorous testing and research, it has been introduced to the world by scientists. Though it’s a rubber-like material, the SmartGRID mattress is as harmless as a newborn due to its food-grade quality. Its complete food-grade quality doesn’t harm its users or cause allergies.  

Support

Though the hyper-elasticity of polymer makes it buckle under your body weight, it remains firm underparts that require support rather than cradling. Its enough thickness keeps it firm beneath body parts like the lower back, which helps the spine in that part remain straight and lowers back pain.

Comfort

One of the best features of SmartGRID technology is its comfortability. Its hyper-elastic polymer buckles under the smaller body parts like hips and shoulders and cradles them, further reducing the increasing pressure on them. It cushions body parts unlike any other material and maintains the alignment of the spine. 

Air circulation

As mentioned in its name SmartGRID, the material is designed in a grid texture, creating a smaller box-like structure that maintains a gap between each pillar of polymer. It creates air channels that circulate air between the mattress and the person sleeping on it. 

Motion isolation

The grid structure of SmartGRID mattresses makes it possible to isolate motions to zero. When multiple people sleep on a SmartGRID mattress, and one makes a move, its grid pattern and thickness make it possible that only part beneath the person moving buckles, moves, or shakes. However, the other part remains firm and with zero motion allowing the other person to sleep without being disturbed. 

Durable

When it comes to the life of SmartGRID technology products or mattresses, it never fails to satisfy users’ needs as long as possible. The material’s super flexibility prevents it from sagging for longer, making it more durable and usable for years, even after the warranty period is over. 

Benefits of SmartGRID Technology

Benefits

With its best features and the hard work of scientists, the SmartGRID mattress lives up to its users’ expectations by providing them with many benefits. Let’s take a look at them.

Comfort and Support

The primary and very much significant benefit that the SmartGRID mattress gives is a double jackpot of comfort and support.  Its hyper-elasticity and flexibility make it convenient to use in any sleeping position as it buckles underneath body parts that weigh more than some lighter body parts.

Our spine is in a curved shape and requires good material that will take its form and provide just as much support and comfort as it requires no less. And SmartGRID mattresses do precisely the same for it.

It buckles underneath body parts like hips and shoulders while remaining firm under the lumbar region, which is straighter and planer. It further benefits in reducing back pains, and shoulder, neck, and hip pressure points. 

Maintains body temp

Thanks to the grid pattern, SmartGRID mattresses create more than 2500 air channels between the user’s body and the upper layer of the mattress. Since, at the time of sleeping, our body temperature lowers so that our brain can focus on its other works, these air channels prevent our body from getting heated and maintain body temperature at the correct level. Also, these air channels let the skin breathe naturally, further preventing sweating which helps users sleep the whole night peacefully and wake up fresh and rejuvenated. 

Isolates motion

Motion isolation or zero movement effect is another advantage of SmartGRID technology layered mattresses. Its grid pattern and thickness make it feasible that even in one part, a person is moving, turning, or tossing; in another part, another person can sleep like a log without a single motion disturbance. This benefit makes SmartGRID mattresses ideal for families who sleep together or with their pets. 

No allergies

Due to the usage of food-grade material in SmartGRID mattresses, users remain aloof from any kind of allergies, rashes, or health issues like respiratory diseases, skin problems, acne, and abnormal aging signs. Therefore, SmartGRID mattresses fit anyone, such as pregnant ladies, infants, allergy-prone people, or someone with respiratory issues. 

Low maintenance

Unlike other mattresses, SmartGRID mattresses don’t need to flip over now and then or air out frequently, making them low maintenance and saving people’s efforts to air or turn them over all the time. 

No sagging

Last but not least, it doesn’t sag or wear out in corners even after years of usage. Thus, it works longer than any other mattresses and gives users company like a faithful sleep companion. 

Bottom Line:

So, what are you waiting for? Go and get your forever sleep companion from the Sleep Company and achieve a goal of better sleep quality and perfectly healthy life.

How Sleep Deprivation Affects Your Vision

A good night’s sleep is the secret to a healthy and long life. In today’s times, it’s fairly normal for people to forego their sleep. It can be difficult to strike a balance between getting enough sleep and everything else that needs to be done in a day. Many people may not understand, though, how damaging sleep deprivation can be to your vision. 

Eyeing the Exhaustion Problem

Our life seems to entail an inescapable amount of fatigue. As soon as we wake up, our race of daily life struggles begins. Adults require at least 7 to 8 hours of sleep per night to feel reasonably rested, but shockingly, many sleep for less than 5 hours each night on average. This unhealthy lifestyle is the primary cause of exhaustion. Eventually, this kind of living becomes a major factor for your eye problems.

Eye Problems Caused by Lack of Sleep

Eye Problems Caused by Lack of Sleep

Sleep deprivation has an impact on more than simply your appearance. Getting enough sleep is important for both your physical and mental well-being. Not getting enough sleep has an impact on a variety of things, including your motivation, memory, metabolism, and mood. Even the health of your eyes is impacted.

Dry eyes:

Your eyes are under increased strain as a result of frequent sleep deprivation, which often results in dry eyes. Dry eyes are caused when your eyes do not have a sufficient amount or quality of moisture. Light sensitivity, eye pain, itching, redness, and fuzzy vision are common symptoms in people with dry eyes. 

Blurry vision:

Vision blurring is one of the side effects of sleep deprivation. You might not blink enough if your eyes work overtime, which results in blurry vision. Vision blurring can occur for a variety of reasons, so if it happens regularly for you, you may consider consulting an eye specialist.

Dark circles:

Bags under the eyes are strongly linked to insufficient sleep. There appears to be a connection between sleepless nights and dark circles, which develop when we retain too much fluid in that area.

Anterior ischemic optic neuropathy:

Middle-aged and older people frequently suffer from the dangerous eye condition known as anterior ischemic optic neuropathy (AION). This condition may occur if a person experiences prolonged sleep deprivation. AION is an inflammatory blood vessel disease brought on by aging Due to the decreased blood flow to our eyes, this incident has the potential to negatively impact the optic nerve over the long term and result in permanent vision loss.

Glaucoma: 

A serious issue that might result from inadequate eye rest is glaucoma. Your eyes will be put under strain if they don’t get enough rest at night to rehydrate and recuperate from the day, which can eventually lead to the development of glaucoma. It can result in total vision loss if unchecked, although there are therapies to prevent its progression.

Light sensitivity:

Your eyes will become less sensitive to light if you don’t get enough sleep. You will find it more challenging than others to leave the house during the day because of this.   

Eye spasms:

You may experience eye spasms if you don’t get enough sleep. Some of the most active muscles in the body, those that control our eye movements, can become overworked and cause problems.

Sleep: The Protector of Your Eyes 

Sleep: The Protector of Your Eyes 

The source of all your eye problems is lack of sleep. By neglecting sleep, you not only damage your eyes but also affect your overall well-being. However, it is never too late to change your lifestyle and save your precious eyes.  It’s crucial to plan how to sleepwell as regards the general quality of your sleep as well as the number of hours you spent in the land of slumber.

How to Sleep Better

To help you sleep better and prevent eye problems, consider the advice below.

Sleep well enough each night:

Adults typically require seven hours of sleep per night or more. Try these ideas if you’re having trouble getting a good night’s sleep:

Sleep on a comfy mattress: A high-quality mattress can significantly enhance your sleep. This, in turn, will prevent you from developing eye problems. You can get the best mattress online from a variety of top brands at affordable prices. You may also opt for the traditional retail purchase. The Sleep Company’s SmartGRID mattress is an excellent choice as it offers next-level comfort and back pain relief. Sleeping solutions such as pillows and comforters are also recommended.

Exercise: Regular daytime activity can help you sleep better. Exercises such as running, cardio, yoga, and resistance training help you stay healthy. Keep in mind that if you exercise too soon before bed, you can have trouble relaxing and falling asleep.

Diet:

The food that you consume can have an impact on how well you sleep at night. 

De-stress before dozing off:

You can relax before bedtime by doing activities, such as:

Also, it is advisable to avoid:

Avoid alcohol:

Liquor is a strict no-no as it can temporarily make you sleepy but disrupts your sleep cycle. You are more susceptible to disturbed sleep while you are under the influence of alcohol. Eventually, this will end up affecting your eyesight. 

Conclusion:

Your eyes are more precious than any gift that you may ever receive.  It is our duty to protect them and sleep is the best way to do it.  By following the sleep guidelines mentioned above, you can be assured of not having any eye problems. It can be rightly said that sleep and vision go hand in hand toward a healthy life!

bad sleep habbit

One of the key components of a healthy existence is sleep. Your life’s quality is influenced by how well and how much you sleep. A single night of insomnia can make you feel drowsy, unmotivated, and inattentive the next day. Your immune system, blood pressure, and mental health can all be impacted by a lack of sleep. Your chances of developing heart disease, depression, type 2 diabetes, and other ailments might rise over time if you are consistently sleep-deprived.

The activities you engage in before bed can have a big impact on how well you sleep. You might not be able to sleep well at night due to poor sleep hygiene. Many people experience the negative impacts of inadequate sleep, which range from difficulty concentrating to irritation to weight gain, but they are unaware of the causes.

Below are the five pivotal sleeping habits that you must break immediately to have a positive impact on sleep.

Bad Habit No 1: Eating just before sleeping

It could be challenging for you to unwind and go to sleep if your body is still digesting a substantial meal. Additionally, lying down while your food is still being digested might result in esophageal erosion from stomach acid, which can induce heartburn and indigestion. Having to deal with this unpleasant burning sensation can make it difficult to relax and go to sleep. The metabolism decreases as the body and mind get ready for sleep. As a result, late-night snacking might also result in gastrointestinal problems that will not help you to sleepwell.

Here are a few important suggestions: 

Bad Habit No 2: Sleeping late and at unusual hours

Each of us has a natural circadian rhythm based on the sun’s rising and setting. When we are most likely to feel awake and focused rather than exhausted depends on this cycle.  The sleep hormone melatonin is affected by light. Melatonin production decreases while you spend the day in the sun, keeping you awake and attentive. Melatonin levels rise as the sun sets and you are exposed to less light, which makes you feel drowsy. A chemical imbalance brought on by sleeping against our circadian clock can make it difficult to fall asleep. An inconsistent sleep routine, such as staying up late and going to bed early, can cause insufficient sleep and long-term insomnia. 

Here are a few important suggestions:

Bad Habit No 3: Late consumption of alcohol and caffeine

The effects of caffeine might last for up to 8 hours after ingestion. Caffeine stimulates the neurological system, resulting in a wakeful state and increased brain activity, neither of which are sleep-promoting. Therefore, it is advisable to avoid late consumption of coffee for a good night’s sleep. 

A common misconception is that drinking alcohol before bed promotes restful sleep. Although it may make you feel sleepy, alcohol interferes with your capacity to enter and stay in a deep sleep state.

Here are a few important suggestions:

Bad Habit No 4: Screen time before bed

Electronic devices, such as cell phones, laptops, and tablets, emit blue light. The blue light from the screen of these gadgets interferes with the generation of melatonin and your ability to fall asleep. It gets harder for you to get to sleep and get a good night’s rest the longer you lie in bed staring at your electronic devices. The late-night use of these devices can also cause anxiety, which floods the body with cortisol. Cortisol prevents sleep and relaxation by keeping the body and mind active and alert.

Here are a few important suggestions: 

Bad Habit No 5: Exercise before dozing off

Exercising is good for health and improves sleep. However, the timing of your workout plays an important role in impacting your good night’s rest. Exercise boosts cortisol levels, endorphin release, and core body warmth. Your mood and mental clarity can both be enhanced by a decent workout in the morning and afternoon. However, if you exercise late at night, your adrenaline levels may spike, making it difficult to fall asleep. Therefore, it is not advisable to exercise before you hit the bed.

Here are a few important suggestions:

Conclusion

Habits are tough to break but once broken it changes your life forever. By breaking these 5 bad habits of sleeping, the quality of your life will change forever. Try them and experience the magical powers of a good night’s sleep.

Allergies

No one liked getting sick. But what if I told you you can have allergies because of the mattress or bed that you sleep on?

Irritated, swollen eyes, cold and bad throat, we’ve all succumbed to these sensitivities eventually in our lives. Cough and cold are on the off chance that you’re a sensitivity victim, having previous experiences. What’s more terrible is managing irritated, red eyes and sniffling in the room, the one place in our house that ought to be a sanctuary. However, what large numbers of us don’t understand is that our bedding may be the reason for most of our unfavorably susceptible responses.

The very well-known reason for sensitivity to side effects at home is the residue bug or dust mite, a slippery little creature that makes your bedding its feeding place and feeds off chips of dead skin that fall off while we are asleep. To compound the situation, it’s not the residue bug you’re adversely affected by, it’s their dung.

You get up in the first part of the day with bothersome eyes, a cold, and a dim inclination. Maybe you spent a piece of the day presented to dust, or it’s because of the air you’re exposed to dust in the air that comes from the window or opening doors.

Our bedrooms are the safe space we go back to at the end of the day. It is our own space of calmness we look for and many emotions that we go through in that room. We bring or remove those that are close to us or do not fit in with us. But there are chances of germs and mites invading our sanctity.

Does Memory Foam Mattress Cause Allergies?

Allergies tip

Allergies could be different forms and reactions to various food or environmental issues. Kind of a few fragrances could make one uncomfortable or a few keep sneezing after coming to a dusty area. We have listed all the possible ways of reacting to allergies and how you could identify and cut them off your life.

Could be the Smell

There are chances that our bed sometimes produces a weird and not so regular smell. Off-gassing is the term used to describe smell. A few people have problems or allergies with the materials used in the mattress. So prior to buying a mattress read and researched to know about the materials used. Be sure to read the label thoroughly when looking for a mattress free of these substances. These can be eliminated by covering the bed with an organic or 100% cotton mattress that suits your health. These substances have been known to cause allergic reactions in some cases. Be sure to read the label thoroughly when looking for a mattress free of these substances. 

Dust can be a major issue

We, humans, are all the time shedding dead skins which eventually will follow to the space we sleep in. Dust mites feed on dead skin cells from humans, we shed around 40,000 skin cells an hour. This abundance of nutrients makes dust mites develop.

These bugs’ discharges are much of the time what trigger hypersensitive responses and allergies. The bodies react and get skin redness, swollen eyes, or face. These parasites love living in sleeping pads since we invest such a lot of energy there, so they’re almost difficult to stay away from.

Do these bugs or mites start living on the Bed?

These mites or bugs survive on our dead skins. So if we are shedding them on our mattress it is possible they are living on the bed with us. Various types of mattresses have been argued to be the best pick for mite mitigation. Nonetheless, they all will hold onto them somewhat.

Materials like latex can be much more convenient to clear up. This is because most of the time these bugs keep settling on it and you could also use a vacuum cleaner to get rid of these bugs and their residue. Froth and other level surfaces can likewise be vacuumed and cleaned completely. When fighting residue parasites, these sorts ought to be better than innerspring. Utilizing a hypoallergenic cover is probably the simplest and best answer for these tiny dead skin eaters. 

Mattress-Related Allergies: Following Ways to Reduce Them

Reason of allergies

The thing is if you are experiencing any such allergies and they are not because of food or the environment. Then seeking an expert opinion is necessary. But along with those meds, a clean and safe living space also ensures you do not go through these issues. Let us go through the following:

Change Bedsheets and pillow covers at regular intervals:

These items are where we spend most of our time or come and jump off after a long day. It is equally important that we take good care and keep them clean at regular intervals. 

Mattress must be changed:

Yes, this may be new to you. Changing mattresses after every 7-10 years is healthier for your body and space. There can be many cases of parasites living in them for a long period. It can hamper your family’s health.

Maintain a Healthy Home:

This can be easily achieved by practicing healthier hygiene habits. We have already discussed earlier how sheets and pillowcases ought to be habitually washed (something like one time per week) in steaming hot water to eliminate residue and take care of residue parasites. While the vast majority have this move toward a place. Cleaning the floors and windows where there can be the formation of dust particles to avoid attracting these bugs and mites.

Conclusion

There can be multiple other reasons that come along with having allergies and infections. Choosing the right mattress is also very vital. You should look for allergy-free mattresses if you are prone to waking up with sneezes or a running nose. These could be because of the space or the place you are sleeping in or living in. In case they continue to do so, get in touch with a doctor to find out if there is anything you can do.

How Does Sleeping on the Floor Affect You?

Since ancient times, Asian countries like India have slept on the floor for their whole life without much comfortable mattresses. Though it sounds weird, low-class, and a difficult concept to people across the world, it isn’t. 

In fact, if anything, it has been most beneficial, practiced, and approved by famous sages, scholars, and experts for centuries. 

So what are these extraordinary benefits sleeping on the floor gives to us? Let’s take a look at them.

Helps in relieving back pain

Helps in relieving back pain

Back pain is double trouble for people. It keeps you from performing any activities and prevents you from sleeping at night without any issues. 

Many suggest using orthopedic mattresses with extra firmness to reduce back pain. However, in countries like India and Japan, people have followed the habit of sleeping on the floor for the very same reason to get rid of back pain.

Sleeping on the floor is effective for people suffering from back pain, providing a firmer surface and adequate back support.

Though there could be many reasons a person is suffering from back pain, such as pregnancy or chronic back injury, trying to sleep on the floor can be beneficial in many cases.

Sciatica pain relief

Sciatica pain relief

The pain of sciatica is equally troublesome as back pain. It is caused in the lower region of the body as the sciatic nerve gets hurt. 

Also, people suffering from sciatica pain need to sleep on a firm surface as the soft surface cradles the body worsening the issue. 

Compared to firm mattresses, the floor provides better firmness that can help relieve sciatica pain and sleep worries. 

Improves posture

Improves posture

Spine misalignment leads to poor body posture, further escalating back pain and other issues. Keeping the spine in its natural straight form is mandatory to get a good body posture. 

When you sleep on a softer surface or mattress, your body sinks into it, incorrectly changing spinal alignment and body posture. But, a firm surface allows the spine to stay straight and injury-free. The floor’s hard and flattened texture gives you the required firmness to prevent spinal injuries, misalignments, and misconstructed body posture. 

Maintains body temperature

Maintains body temperature

When we sleep, our body’s core temperature decreases by a few degrees. Laying on a mattress can cause your body heat to be trapped, keeping your body temperature hotter and making your nights sleepless and sweaty.

The floors are naturally colder than mattresses, which helps in reducing body temperature quickly and allowing you to sleep calmly at night.

Despite all the advantages of sleeping on the floor we get, certain drawbacks sleeping on the floor has, 

Such as,

Increases back pain

Increases back pain

Though sleeping on the floor relieves back pain for many people, some might find it increasing. 

The floor’s hardness can cause pain in different body pressure points, such as the hips and shoulders. Also, long nights on the hard floor can cause stiffness and soreness, further enhancing body pain, including back pain.

Allergies

Allergies

The floor is prone to get dirtier with dust, mites, molds, bacteria, and other harmful microbes. Also, rugs and carpets on the floor become an abode for many harmful allergens. 

These harmful and unseen microbes can make an allergy-prone person get infected easily and cause allergies like runny nose, sneezing, itchy eyes, skin rashes, respiratory problems, etc.

Too much coldness

Too much coldness

Though the coldness of the floor can help you reduce body temperature, too much colder floor can be problematic, especially during winters. 

A rapid fall in body temperature can result in hypothermia, breathlessness, lowered heartbeat, unconsciousness, and other issues. And the chances of getting sick are to sleep on the cold floor without proper warm support such as a mattress, rug, or carpet. 

Tips to make sleeping on the floor comfortable

Tips to make sleeping on the floor comfortable

Though many are not used to sleeping on the floor due to curious human nature, most are eager to try it. However, shifting directly from sleeping on a plush, comfortable mattress to a hard and cold floor can create health issues.

Therefore, for those keen to try sleeping on the floor, here are some tips to make it easier and more functional.

Conclusion:

Sleeping on the floor isn’t a new practice in many Asiatic countries; however, recently, it is becoming trendy across other countries. 

However, before starting to sleep on the floor, check your physical ability, issues, and solutions for it. Take advice from the doctors if needed and start sleeping on the floor.

How Does Your Body Use Calories While You Sleep?

The term “burning calories” is most commonly associated with aerobic activity as well as tasks that require a lot of physical exertion. However, in order to burn calories, you do not necessarily need to be participating in strenuous activity. Even while you are sleeping, your body continues to use them up, so they are never stored. Find out more about the activities your body does and how your body burns calories while you are sleeping, as well as the specific ways in which it performs this.

When we sleep, our bodies undergo a plethora of functions, some of which include transporting blood, processing food, and activity in the brain. All of this demand a certain amount of energy. The only method to obtain this energy while sleeping is to burn off the calories that have been stored throughout the day. To answer the question, “how many calories do you burn in your sleep?” you need to take into account both the rate of your metabolism and your body weight.

A lot of folks are taken aback when they learn how many calories we can burn when we are sleeping. Even though sleeping uses a lot less energy than most of the things we do during the day, it is still a busy time for our brain and some other physical systems.

The precise number of calories that are burned when sleeping is determined by a complex dynamic that involves sleep, food, physical activity, and other factors. Gaining an awareness of the elements that govern metabolism may assist you in regaining control of your health, particularly if you are struggling to maintain a healthy weight or have low levels of energy.

What are calories?

What are calories?

What exactly are calories, why do our bodies require them, and would a greater understanding of calories enable us to keep a healthier weight all through the course of our lives?

The amount of energy that is provided by a meal or beverage is measured in calories. The number of calories included in various foods is typically mentioned on the packaging, and certain wearables, such as the most advanced fitness trackers, allow you to keep track of the number of calories you burn through various activities. 

Some foods, such as those that are fatty, fried, or processed, tend to have a higher calorie content than others. Other kinds of food, such as fresh fruits and vegetables, are typically lower in calorie content than others. However, there are some healthful fruits and vegetables that can be high in calories, whereas foods that are low in calories but provide little nutritional value, such as diet soda, are not considered healthy.

The number of calories that we require on a daily basis is determined by a number of factors, including our ages, whether or not we are actively attempting to lose weight, our levels of activity, and a few more. Each of the three primary macronutrients that we consume, notably carbs, fats, and proteins, contains a certain number of calories. 

We need to find a happy medium between the number of calories we take in and the number of calories we burn. When we consume more calories than our bodies need (referred to as a “calorie surplus”), our bodies will store the excess calories as fat. If we continue to consume more calories than we require, we will eventually develop obesity-related health problems.

On the other hand, if we consume fewer calories than our bodies need or if we burn more calories through physical exercise than we take in, we will see a gradual decrease in body fat over the course of some time (calorie deficit). On the other hand, in order to maintain your health and provide the energy your human body needs for day-to-day activities, it is essential to consume an adequate amount of calories.

Stages of sleep

Stages of sleep

When considering whether or not you are getting enough sleep, it is natural to concentrate on the total number of hours spent in bed. Even if the amount of time spent sleeping is undeniably crucial, it is not the only factor to take into account.

It is also very important to give some consideration to the quality of one’s sleep as well as to the question of whether or not the time spent resting is genuinely restorative. A truly high-quality night’s sleep depends on the individual being able to get through the whole sleep cycle, which consists of four distinct stages of sleep, in a consistent and repeatable manner.

Simply put, during the duration of the night, your complete sleep is made up of numerous rounds of the sleep cycle, which is divided into four discrete phases. These stages are REM (rapid eye movement), and NREM (non-rapid eye movement). A person passes through four or six cycles of sleep during the course of an average night. Although the time of each sleep cycle varies, on average, it takes roughly an hour and a half for one to complete.

A wide variety of factors, such as a person’s age, their previous sleeping habits, and the amount of alcohol they consume, can cause their sleep cycles to differ from night to night and from person to person.

Understanding the Sleep Cycle

The very first stage of sleep is known as rapid eye movement (REM), and three other stages combine to constitute non-rapid eye movement (NREM) sleep. An examination of the brain’s activity when a person is sleeping reveals specific patterns that are characteristic of each stage, and this examination is used to define the stages of sleep.

The first stage, known colloquially as the “dozing off” stage, often lasts anywhere from one to five minutes on average.

 

Stage 1: Although the body and brain processes begin to slow down during N1 sleep, the body has not yet reached a state of complete relaxation. There are brief outbreaks of movement during this stage (twitches you may be calling them). During this stage, there are some subtle changes in the activity level of the brain linked with falling asleep.

Stage 2: The body enters a more subdued state during stage 2, which is characterized by a drop in temperature, relaxed muscles, and a slowdown in both the breathing rate and the heart rate. Stage 2 also includes the onset of muscle relaxation. At the same time, there is a change in the pattern that the brain waves show, and the eye movement stops. The overall level of brain activity decreases, but there are still brief periods of activity that are necessary for maintaining resistance to being awakened by triggers from the outside world.

The time spent in Stage 2 sleep during the first sleep cycle can range anywhere from 10 to 25 minutes, and the length of time spent in each N2 stage can grow longer as the night progresses. The N2 stage of sleep accounts for almost half of an average person’s total time spent sleeping.

Stage 3: Stage 3 sleep is also known as deep sleep, and it is more difficult to awaken someone who is in this period of sleep. Stage 3 sleep lasts approximately 90 minutes. During N3 sleep, the body relaxes even deeper, resulting in a drop in muscle tone, pulse rate, and respiratory rate.

The activity of the brain during this time period can be characterized by a recognizable pattern of waves called delta waves. Because of this, stage 3 of sleep is sometimes referred to as delta sleep or slow-wave sleep (SWS).

Final Stage: The final stage, known as REM sleep, is characterized by an increase in brain activity that approaches the levels found when you are awake. At the same moment, the body goes through “atonia”, which is a brief paralysis of the muscles, with two notable exceptions, that are the muscles that regulate breathing and the eyes. During this period, the eyes and the muscles that control breathing remain fully functional. Even though the eyelids are closed, it is possible to observe that they are moving rapidly, which is where the name of this stage comes from.

How your body uses calories while you sleep

How your body uses calories while you sleep

While we are sleeping, we are thought to burn somewhere in the vicinity of fifty calories an hour. However, a person’s basal metabolic rate (BMR) determines the number of calories that a person burns when sleeping, and that number varies from person to person.

The energy that is required for vital tasks like breathing, circulation, temperature regulation, and the growth and repair of cellular structures is referred to as the basal metabolic rate. The resting metabolic rate is responsible for roughly 80.03 percent of the day’s total caloric expenditure in the majority of persons. The brain uses glucose as its primary source of energy, which accounts for around 20% of the calories that we take in when we are at rest.

When we sleep, our bodies are able to heal and rejuvenate. Our metabolism slows down, our breathing becomes more shallow, and our core temperature reduces so that we can complete this task more efficiently. When compared to their basal metabolic rate during the day, the majority of people burn approximately 15% fewer calories while they are sleeping, on average.

The amount of sleep that a person gets can also affect the number of calories that they burn. For instance, a healthy individual who weighs 125 pounds burns roughly 38 calories per hour while sleeping; therefore, you can multiply that amount by the number of hours spent sleeping to get a rough estimate of the number of calories that are being burned.

The basal metabolic rate (BMR) of an individual differs depending on their weight, gender, and age. The amount of activity you do on a daily basis is another component that must be accounted for when determining your basal metabolic rate. That refers to how much you move around on a daily basis. Unfortunately, a single session of exercise will not offer any change in metabolic rate for your computation.

What is Basal Metabolic Rate?

The resting metabolic rate, also known as the basal metabolic rate (BMR), is the rate at which a person burns through energy while at rest. This rate does not take into account the varied influence of physical activity. The basal metabolic rate (BMR) is responsible for around sixty percent of the total daily energy expenditure.

The rate at which an individual burns calories at rest, known as their basal metabolic rate, is unique to each individual and is determined by a number of factors, only some of which may be altered.

Other activities that burn calories when you are sleeping

When you are asleep, your body begins the process of mending any damage that was done on a cellular level when you were awake during the day. If you work out during the day, for example, your muscles will heal and mend themselves at night, which takes energy. The process by which your body converts the food you eat into fuel that can be used for the next day is known as digestion, and it uses energy in the process.

How to count how many calories you burn during sleeping?

How to count how many calories you burn during sleeping?

Utilizing a Calorimeter is necessary in order to arrive at an accurate estimation of your basal metabolic rate. Using an analysis of the oxygen and carbon dioxide that is taken into the body as well as that which is exhaled, a calorimeter may determine the amount of energy that is being taken into the body.

By utilizing one of several formulae, you will be able to obtain a rough estimate of your basal metabolic rate. The Harris-Benedict equation is one of the most frequent equations, and it takes into account a person’s weight, height, age, and gender.

For males, the BMR formula is as follows: 

BMR = 66.5 plus (13.8 x weight in kg) plus (5 x height in cm) – (6.8 x age in years)

For women, the basal metabolic rate formula is as follows: 

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

The result provides you with an estimate of your basal metabolic rate while you are awake for a period of 24 hours. Divide the total by 24 to get the hourly rate, then multiply that figure by 0.85 to account for the reduced metabolic rate that occurs while sleeping. This will give you an estimate of the number of calories that are burned during each hour of sleep.

Do not be concerned if you do not enjoy mathematics. Exploring some representative averages is often a good place to get started. Take a look at the following for some examples of how many calories can be burned in eight hours of sleep:

As can be seen, the number of calories burned declines with age while simultaneously increasing in proportion to one’s body mass. Because aging causes a slowdown in metabolism, a decrease in the number of calories burned should not come as a surprise. The maintenance of a larger physique requires a greater amount of caloric expenditure.

Do stages of sleep affect the number of calories burnt?

There is a difference in calorie burn between the various stages of sleep. The amount of energy that is required by the body to perform even the most fundamental activities, such as breathing and circulation, fluctuates throughout the night.

The most energy-intensive sleep stage is rapid eye movement (REM) sleep. When we enter REM sleep, our heart rate quickens and our brain displays activity patterns that are analogous to those seen during the waking state. Because of the increased brain activity, more glucose is required, which ultimately results in a faster metabolism.

In contrast, while a person is in the third stage of sleep, known as “deep” sleep, their heart rate, breathing rate, core body temperature, and brain activity all drop to extremely low levels. It is assumed that stage three sleep plays a vital part in the immune system, as this is the time when the growth hormone is released during the slumbering process. However, during stage three of sleep, the brain has a decreased need for glucose, and as a result, the metabolic rate typically reaches its lowest point.

Can you increase the number of calories burnt while sleeping?

You would need to raise your basal metabolic rate in order to increase the number of calories that you burn while you are sleeping. Eating healthily, getting an adequate amount of exercise, and getting a good night’s sleep are the three most effective ways to achieve this goal.

Insufficiency in sleep promotes a surge in hormones level, which in turn induces an increase in appetite for high-calorie foods. Loss of sleep also causes levels of the stress hormone cortisol to rise, which interferes with your body’s capacity to control glucose levels and may play a role in weight gain, insulin resistance, and potentially the development of type 2 diabetes. And while staying awake for longer may result in a greater number of calories being expended, restricting calories while being sleep deprived causes the body to use lean muscle rather than fat stores as a source of fuel.

Because the body expends more energy while in the REM stage of sleep, sleep disturbances that reduce the amount of time spent in this state can have an effect on the total number of calories burned during the day. You may encourage your body to cycle naturally through the stages of sleep and maximize your metabolism while you are sleeping if you create an environment in your bedroom that is cold, dark, and quiet.

Although eating too close to sleep, as suggested by a number of studies, can contribute to weight gain, the types of foods consumed appear to be a much more significant impact in this regard. If you find yourself craving something to eat late at night, steer clear of unhealthy options like junk food and go for something light and nutritious instead. A healthier diet, in turn, improves the quality of sleep, which is a nice added bonus.

It turns out that there are a few things you can do to improve the number of calories your body burns while you are sleeping. 

However, getting a better night’s rest and making sure that your sleep cycle includes REM (rapid eye movement) intervals is the first step in the right direction. This is the time of day when your brain is working the hardest and helping you burn the most calories. This is due to the fact that your brain uses more oxygen when it is exerting a lot of effort during this stage of the sleep cycle.

The importance of good quality sleep in burning calories while sleeping

It is common knowledge that getting sufficient sleep is necessary for proper bodily function, mental health, and even the reduction of excess body fat. If you get more REM sleep, you may find that you burn more calories while you are sleeping. The following are some suggestions that can help you get a better night’s rest.

Key takeaways

Micro Sleep Causes and Dangers

When we are sleeping, our consciousness is altered, and we are comparatively quiet and silent and have little interaction with our environment. While we are physically quiet while we sleep, the brain is quite active and performs a number of critical tasks. Every bodily function depends on sleep, including our capacity to fight off illness, build immunity, regulate our metabolism, and reduce our chance of developing chronic diseases. Sleep also has an impact on how we will feel and think the next day. Because it affects every facet of health, sleep is really multidisciplinary.

Every component of the body needs sleep, but young children’s developing bodies and minds make sleep even more crucial. Sleep deprivation or poor quality rest in young children can lead to disruptive behavior, a reduced ability to absorb and retain knowledge, a tendency for unhealthy eating habits, and weight increase.

Now picture yourself repeatedly jerking yourself awake while watching a movie. When your car hits a rumble strip when you are traveling at night, you become alert. You have encountered microsleep in both situations. Based on when it occurs, microsleep might be harmful or merely bothersome.

What is microsleep?

What is microsleep?

Microsleep refers to sleep cycles that last under 30 seconds. In many cases, you are unaware of them. As you struggle to stay awake, you can experience a number of microsleep episodes quickly after one another. Your brain frequently alternates between being awake and asleep during microsleep. Only just a few seconds pass during each sleep cycle. Before the brain detects sleep, it must last for at least a minute.

You may have had a microsleep, if

The following signs and symptoms are related to this condition: delayed blinking, dropping your head, experiencing unexpected bodily jerks, and not responding to questions or information.

Anywhere, including at work, school, or while watching TV, it can happen. Microsleep is a risky condition since it can occur even while operating machinery or while driving.

Causes of Microsleep

A potential risk for microsleep is insufficient sleep. This may occur if you struggle with sleeplessness, work a late shift, or are otherwise unable to obtain enough restful sleep. If you have a sleep condition, you might also experience microsleep.

Although the precise mechanism of microsleep is not entirely understood, it is thought to occur when some areas of the brain doze off while other areas stay awake.

Effects and dangers of microsleep

Any high-stakes circumstance requiring quick reactions becomes risky when the individual microsleeps because it temporarily reduces or renders them unresponsive to inputs.

While driving

While driving

Only drive a vehicle whenever you feel aware to protect yourself and others safe. Driving with a friend that can take over if you start to nod off is also beneficial.

There are indicators that you should stop, such as:

Additionally, to stay awake while driving, keep your mind active. Listen to fast-paced music, an audiobook, or a podcast.

At work

At work

Do not use any machinery or equipment while at work if you are feeling sleepy or drowsy. Injury or an accident may result from this. Take part in discussions and chats to stay aware and focused.

Whenever you can, stand up from your seat or workplace to stretch your legs. Being physically engaged can awaken your body and battle tiredness.

Consult a doctor if you alter your lifestyle but continue to encounter microsleep episodes or feel sleep deprived. To verify or eliminate a sleep issue, you might need a sleep study. Future instances of microsleep might be avoided by understanding the underlying reason for sleep loss.

Ways to cope with microsleep

Depending on what causes the episodes, treatment for microsleep typically include lowering or eliminating factors that contribute to excessive sleepiness and sleep loss. Patients with insomnia and hypersomnia may benefit from sleep-quality-improving medications, which also lower the chance of microsleep episodes.

Practicing good sleep hygiene can lower the likelihood of microsleep by improving the effectiveness and quality of sleep. Sleeping enough can be improved by:

Summary

Microsleep can be a dangerous condition, so learn how to identify signs and symptoms of this condition in yourself and others. Improving the quality of your sleep, be it by consulting a doctor or investing in sleep hygiene such as a mattress, not only stops you from falling asleep at the wrong place and time but also contributes to better health. 

An adequate amount of sleep can improve your energy level, mood, and concentration while reducing your risk for health problems.

Are you a back sleeper? Here are things you need to know

Sleep occupies one-third part of our life, and the sleeping position has the power to turn your sleep into better or worse. Since everyone has their favorite sleeping position they find comfort in, sleeping on their back remains their least favorite. Less than 10% of people across the globe prefer sleeping with their backs on a mattress.

Though being the least favorite, sleeping in a supine position brings you more benefits than other sleeping positions. However, it is hard to change your habits overnight; we have summed up some fine points about the back sleeping position in this article to raise your curiosity about it. 

Let’s explore the benefits of sleeping with your head up.

Perks of sleeping on your back

Perks of sleeping on your back

1. Improves Spinal alignment

Sleeping on the back keeps your head, neck, spine and hips in the same position, further maintaining their alignment with each other. It reduces pressure points on these areas and keeps you pain-free when you wake up in the morning. 

2. Lowers acidic reflux

Lying on the mattress facing upwards increases your chances of lowering acid refluxes. However, ensure you use a pillow to elevate your head to avoid filling the esophagus with returned food and acid.

3. Relieves headaches

Continuous bending down to look at your phones or sleeping on your stomach or side without adequate head support can result in neck strain, further enhancing headaches. Sleeping on your back helps you get rid of headaches caused by this. 

4. Lowers chances of sinus 

Overnight sinus build-up and congested nose can very sleep disturbing as back pain and neck pain. However, sleeping on your back and keeping your head above chest level turns out to be an excellent chance to lower the sinus problems and keep your nose free from congestion.

5. Prevents skin rashes and aging

Many sides and stomach sleepers are prone to more skin irritations and aging signs than back sleepers. Side and stomach sleepers face friction with the mattress or pillow below, which causes damage to the skin and increases the aging rate. But, if you are sleeping on your back, your beauty retains its glory, and your skin remains undamaged.

Who must avoid going back to sleep?

Though sleeping on the back has various benefits that improve your health and sleep quality. There are few people who need to avoid laying on their back no matter how good the orthopedic mattress they bought is.

Such as,

1. Pregnant Woman

Pregnant women are required to avoid sleeping on their backs with their elders for centuries. And now, this theory is backed by science as well. According to research, Pregnant women must not sleep on their backs, especially post 1st trimester. As the weight of the uterus and fetus increases and ultimately falls on their back, intestine, and vena cava which is the primary vein that carries blood to the heart from the lower body. 

2. Lumbar pain

The lower back carries pressure on the upper body throughout the day and if it is already injured, then sleeping on the back turns out more damaging than anything else. Laying on a back adds extra pressure on the lumbar region and further damages the spine turning it into excruciating pain. 

3. Sleep apnea

A person with sleep apnea suffers from serious breathing issues, and sleeping on the back adds more fuel to it. Since mouth and throat muscles relax during sleep, these soft tissues create a blockage in airways preventing a person from breathing. And sleeping on the back rolls the tongue back up and leaves the mouth open, further enhancing the chances of breathing issues.

4. When it becomes unbearable

Contrary to likings, no one can sleep in the same position for a more extended period and requires change. Thus, changing sleeping position frequently in sleep comes naturally, or else it wakes up a person with sore body parts. 

Different types of back sleepers

Different types of back sleepers

There are two types of back sleeping positions in general

In this position, a person lays their back on a mattress with the arms parallel to the body, just like a sleeping soldier. It is similar to the Yoga position called Savasana. This sleeping position offers many benefits but causes extra stiffness and snoring problems.

People prefer the starfish sleeping position compared to the soldier one. In this position, a person lays on their back with their hand raised overhead on the side and legs spread more relaxedly. Though people prefer this position more, sometimes it causes shoulder pain if a person sleeps for a long time without moving. 

Tips

Sleeping on the back can be difficult for side sleepers or stomach sleepers. Also, it can cause a problem for avid back sleepers if they don’t sleep correctly. Thus, here are some helping hands we bring for you to remain on the mattress with your back on it without much struggle.

Conclusion:

Sleeping on your back can be beneficial or cause trouble depending on the duration, your body condition, and the mattress you use. Thus, make sure to buy mattress online that will give you better results than trouble.

Lifting Weight May Help You to Sleep Better than Cardio

Someone rightly said laughing and running are excellent remedies for all things in life. Exercise and a healthy diet are definitely the cure for a peaceful sleep at night. Anyone with an active life that includes physical activities like exercising or dancing or yoga, they all have a better and improved sleep cycle.

Many people confuse between choosing Cardio or weights. It relies altogether upon an individual’s objectives and health issues or level of fitness. Everyone includes both weights and cardio in their routine of exercising. Both have a significant amount of importance, as one builds the muscle the other gets rid of the fats.

A few studies have shown results that offered a few convincing new responses around here, exhibiting how leaning towards including lifting weights in your regular exercises can achieve longer and quality sleep at night.

This article helps you understand the importance of both and choose accordingly for better sleep. Let us find out everything about Lighting weights and aerobic exercises or cardio.

The Main difference between Weight lifting and Cardio

Weight lifting and Cardio

Well, we are aware about both weight lifting and aerobic exercise or cardio are different forms of exercise. The effects are different on an individual body from one other.

Weight Lighting basically comes under Strength training which is also known as resistance training. This physical activity involves types of equipment of weight., such as dumbbells of different weights and sizes, various weight machines, and balls with weights.

The body uses glucose to produce energy in anaerobic exercises rather than oxygen. A lot more amount of energy is put into a period that is very short.

Cardio exercises on the other hand are known as aerobic exercises. It uses oxygen instead of glucose. The muscles require oxygen n cardio exercises, which are then carried by the blood to keep going. These are activities or exercises that increase the heart rate and force to breathe harder. Running, cycling and rowing are a few such examples of aerobic exercises.

People also perform cardio through dance classes that have Zumba which helps in burning fats. Whereas others are motivated to do it through swimming or rowing.

Including Strength Training Improves Sleep Cycle

Strength Training Improves Sleep Cycle

Excessive of anything never pays off better. No doubt fact that a good workout brings quality sleep. The point of debate is which form of exercise helps in maintaining a better sleep routine. While a lot of specialists, doctors, and trainers suggest that people who do not have a healthy sleeping pattern must include resistance or strength training in their workout sessions. It has comparatively higher advantages than aerobic exercises.

What can Aerobic Exercise help with?

There are studies that also define how aerobic exercise also benefits our sleep cycle. Experts also recommend both weights and cardio be included in training or workouts. Sometimes many are not able to get through most aggressive cardio exercises for a longer duration. At times like this strength training helps. 

In addition to reducing the risk of many conditions, aerobic exercise is beneficial for the body. A number of conditions contribute to these health issues, including obesity, heart disease, high blood pressure, etc. These exercises aren’t really necessary for training for better sleep.

Individual Advantages of Aerobic and Anaerobic exercises

Aerobic excercise

The National Library of Medicine confirms, that in the year 2017, a lot of research was going on “objective or subjective measures of sleep and an exercise intervention”. Out of those studies around 29 studies had established the sleep cycle and quality improved due to exercise.

Generally, however, this study is an update that high-impact and opposition practices give novel and frequently correlative advantages. So getting a smidgen of both in one’s everyday cycle is equally significant.

With regards to strength training that prepares us for sleep, more isn’t best at all times. Preparing and working out for six days out of each week and not giving the muscles sufficient rest can really disturb sleep. 

Research was conducted by the experts and scientists of Iowa State University, who were trying to find a relation between sleep, exercise, and cardiac health. There were many studies that review connections between deteriorated sleep cycles and cholesterol levels which can cause stroke or other heart problems. To dig deeper there was a list of around 300-386 adults who were obese or weighted above their BMI. They were not very active and were suffering from high pressure.

To fill in some of the gaps, the authors enlisted 386 overweight or obese adults, who were inactive and had elevated blood pressure. A combination of aerobic and resistance exercise was assigned to one group, while a non-exercise group was assigned to the other. those adults were randomly assigned to one of the four exercise groups. Over the course of a year, three 60-minute exercise sessions were supervised each week.

At the beginning and end of the study, study reviews involved sections that analyzed the quality and quantity of sleep. It was shown how only around 35% were going through sleep quality that was extremely lower than the rest.

Scientists found that treadmill running and recumbent bicycle sessions at moderate-to-vigorous intensity increased sleep duration by an average of twenty-three minutes per night in the aerobic exercise group.

Research results from the resistance exercise group indicated an average 40-minute increase in sleep duration following power-lifting exercises/workouts targeting each major muscle group. Combining both types of exercise for 30 minutes resulted in an average increase of 17 minutes.

The findings of the research bought other helpful bits of knowledge from the review were that efficient sleep and its functioning for the body improve with exercise. There was no difference between the aerobic and resistance groups, and the resistance group had a three-minute average reduction in sleep latency.

Ensuring that we are able to get somewhere around a chance to rest for two days in the week and necessary to give each muscle around like 48 hours. 

This is the reason assuming you are preparing your whole body during every exercise, they should be on non-back-to-back days. It is for this reason that you should not train your entire body on consecutive days if you are training it throughout the week. In order to reduce the risk of overtraining,  one can train more frequently by using multiple and divided sessions in which you try focusing on different body parts each time. Anyone does not need to perform excessive timing for activities. If your case is regarding adding muscle-building that also meets the basic cardio action.

Ideal Workout Routine for Sleep Cycle

If you want to ensure your workout routine helps to promote good sleep, make sure you do the following things:

You must at least exercise for 30 minutes five days a week. According to the “Physical Activity Guidelines for Americans,” adults should exercise for 150 minutes per week, or 30 minutes five days a week. You can get your exercise in by sneaking in a walk during your lunch break, taking a yoga class, or joining an intramural sports team if you don’t like the gym.

Along with your cardio routines, you need to add strength training to your workouts. If you’re a beginner to resistance training, start it slowly with lighter weights. Don’t go all out at first. It is because you might be putting yourself at high risk of injuries, soreness, or straining a muscle. Start, with a lighter weight load, and try to focus on getting equipped with the various equipment and most importantly on getting the perfect form of the exercise. Having achieved the perfect form and being able to lift light weights, gradually increase the weights to improve your resistance.

Being too active or exercising nearby to bedtime is not a good idea. After a lot of research,  mixed results have come up on whether exercise affects your sleep or not. Some research suggests that it is best to avoid intensive exercise three hours before bedtime as it might increase your heart rate and body temperature which would be troublesome for you to sleep. 

While other data put up a point that as long as there is a gap of an hour between the gym and your bed, sleep won’t be affected, in the year 2019 an analysis was passed by the journal Sports Medicine. In St-Onge’s view, the cut-off time should be one to two hours before bedtime, but you should figure out what works for you.

You should stick to light- or moderate-intensity exercise if you plan to work out later in the day. If your work schedule allows you to go for the evening workouts, then you must the intensive physical training with lighter exercises, such as yoga or stretching. Exercises like these tend to be less likely to disrupt sleep, and because they’re relaxing, they can actually help you wind down before bed.

Best time to Exercise for Quality Sleep

There is no difference between exercising in the morning or in the evening when it comes to promoting deep sleep, and researchers have observed that both promote deep sleep. By tailoring your exercise schedule to your personal needs, you may be able to maximize the benefits of sleep.

It is suggested that doing exercises in the morning which include aerobic or resistance exercise helps one to fall asleep faster at night. Aerobic Exercise includes such as running, and swimming while resistance exercise includes weight lifting. This type of exercise improves your fitness, in simple words, it has numerous good impacts that can improve your body as a whole.  Sleep can also be improved by high-intensity exercise in the afternoon or early evening. But, working out at this time of day contributes to drowsiness by lowering levels of orexin, a neurotransmitter that promotes wakefulness.

If you wake up frequently during your night’s sleep, you can work out in the evening to avoid those. Resistance exercise or light aerobic exercise have proven to be the best solution to get rid off frequent nighttime awakenings because they impart the benefits of exercise without excessively raising body temperature.

It is best to experiment with yourself to find out the best timing for the workout that will suit your body. If you are unable to sleep after workouts at night, then try to do it in the morning. Your body decides what exercises suit you and when you should do it for the betterment of your sleep cycle.

Various studies and research have varied suggestions. In the end, everything comes down to different levels of potential in individuals and how well each one’s cardiac conditions are. 

Let us assume if you are an evening person, you would most likely look good from exercise during the evening after work. In any case, if one is a morning person, figuring out in the first part of the day is your smartest option to get to bed on time.

Pro tip: Remember this valuable tip regarding the ideal time for exercising. A 1 hour 30 minutes break from extensive exercise is recommended before retiring for the night.

Best from two worlds: Cardio and Weights

Can’t Cheat Sleep When It Comes To Your Health! 

Sleep is extremely essential, not only it energizes the mind but also allows the body to physically participate and function throughout the day. A key component of healthy and fit living is getting enough sleep. A lack of sleep can lead to poor workouts, a larger waistline, cognitive dysfunction, low mood, and impaired muscle growth. Involve both kinds of exercises, strength, and cardio, and also improve your sleep health with them. 

Take a look at all the fun and effective strength training or workouts sought for trainers or programs that include workouts, which could be online or offline. Ask an expert if you require additional help or guidance,  and for inspiration look for youtube videos of the best workout trainers in the world.

Sleep on Your Side

Everyone has a particular sleeping position they end up in every night, whether for a nap or a usual nightly slumber.

According to various surveys, the maximum number of sleepers prefer to sleep on their side, either left or right. Do you know that despite the varied percentage, it is the desired sleeping position across the globe compared to other sleeping positions that are back sleeping and stomach sleeping? 

However, many still remain unaware of side sleeping, its impacts on health, and its relevance to a person’s character.  Thus, we set out to produce a guide that encompasses everything you need to know about sleeping on your side.

Types of side sleepers

Types of side sleepers

Have you ever thought that your sleeping position might reveal the inner emotional up-down that you often try to keep hidden? 

According to a study, just like our body language, our sleeping position also reveals the inner personality traits we often don’t understand. Also, those same studies reveal that there are various side sleeping positions, each having a different meaning.

So, let’s explore the common side of sleeping types and what it says about a sleeper.

1. Fetal Position

A classic sleeping position where you curl up like a baby with knees held tightly to your chest. It’s the most common sleeping position, with more than 41% of people using it every night. 

A person who sleeps in a fetal position is considered sensitive at heart despite looking tougher on the outer side. 

2. Log Position

Not so common or the least famous sleeping position where you sleep on your side with arms close to your body and stretched down. Around 6% or fewer people sleep in this position.

A person who sleeps in the Log position is generally very popular with others and is a social butterfly with an easy-going nature.

3. Pillow Hugger

A sleeping position where side sleepers take a pillow or pillows for cuddling. Many people tend to sleep with a pillow at night on a regular basis.

A pillow hugger is famous for dedicated behavior towards their relationships with others. They have lovely personalities, and other people respect them for it.

4. Yearning position

In this position, you sleep on your side with outstretched arms in front. Around 13 to 15 % of people sleep in a yearning position. Yearner sleepers are said to be suspicious people towards others. Also, their sleeping position suggests that they are yearning for something that they don’t have. They struggle with decision-making in life but remain firm on it once they make it. 

5. Thinker position

This position is a second version of the fetal position where you sleep with one knee pulled towards the chest and a hand under a chin as if thinking. 

This type of sleeper is generally a moody person. Their happy mood will make your day, but if they get angry, they will turn everything upside down with their anger and frustration. 

Benefits and drawbacks

Benefits and drawbacks

The side sleeping position has its benefits and drawbacks like any other. 

Benefits

Sleeping one-sided on your mattress or bed has many more benefits than you can consider. From reduced snoring issues to relief from back pain, side sleeping provides a good option for those on the verge of being a patient with sleeping disorders. 

Our digestive system works whether standing, sitting or lying on a mattress for a night’s sleep. Side sleeping helps your digestive system function better and reduces gastronomical issues saving you from heart burns, bloating and constipation.

In recent years, scientists have discovered another benefit of the side sleeping position: improving the glymphatic system, which clears brain toxins and transports substances such as lipids, amino acids, glucose, and neurotransmitters.

Drawbacks

Sleeping on the side has its benefits; however, some drawbacks can hinder your peaceful time whether you purchase a mattress online or from a famous shop. 

Continuous sleeping on the side can erect shoulder pain along with pain in other body parts.

Also, sleeping on the side can create a ruffle between your face skin and pillow cover, which ultimately causes you to have acne, face wrinkles, and fine lines.

Which side is better, right or left?

According to research, either side is beneficial when it comes to side sleeping position. However, sleeping on the left side turns out to be a more famous choice amongst doctors and experts.

But it is suggested to change sides often to avoid straining one side of your body.

For whom is it good?

The side sleeping position is the most advantageous for almost everyone. The doctors recommend pregnant women sleep on their side to improve blood flow to their uterus and fetus. 

However, when it comes to heart patients, whether sleeping on the side is beneficial or not is still a topic of debate.

Doctors and experts also recommend side sleeping during pregnancy to improve blood circulation in women and fetuses; as well as, for heart conditions, doctors suggest sleeping on the left side to improve blood flow. 

Tips for side sleepers for better sleeping

With its pros and cons, side sleeping is a top contender amongst other sleeping positions. Therefore, we have come up with a few tips and tricks to get better sleep on the side with little loss and maximum profits. 

Conclusion:

Sleeping on your side or not is a personal choice; sometimes, it happens subconsciously. However, in both cases, make sure you buy a mattress online that will give you proper support and cuddle your body curvatures to avoid any destructive impacts.