The Sleep Cycle Explained

August 15, 2016 by adminN

Have you ever had one of those nights when you slept for at least 8 or 9 hours, yet you woke up as tired as you went to bed? Or even more, so have you ever had a night when you only slept 4-6 hours and you woke up feeling recharged and energized? Not all sleep is equal. The quality of your sleep has a lot to do with your sleep cycle. For better sleep, read up on the sleep cycle, how to best manage your sleep and wake up fresh and rested every day.

The basics

First of all, sleep is not a time when our brains shut down and rest from the hard day’s work, as we once thought. Instead, it is a state of altered consciousness, where our typical waking brain patterns are replaced by different ones. The human sleep is controlled by something called the circadian clock, or the circadian rhythm. It is also known as the inner clock. It tells us when it’s best to sleep. It may vary from person to person, but only slightly. Any bigger discrepancy form the norm is considered a sleeping disorder.

Sleep stages

Two distinctive stages of sleep are REM and non REM sleep. Periods of human sleep usually repeat every 90 minutes. There tend to be 5 cycles per night with non-REM preceding REM phase, and then changing between them until waking up. Non-REM sleep is divided into three separate stages, with each having distinctive physiology and function. So even if you have enough time to sleep, skipping some of these stages can result in feeling tired afterwards.

Non-REM

This part of sleep comprises about 80 percent of all sleep in humans. Some common identifiers of non-REM sleep are a decrease in heart rate, body temperature and energy consumption. Even the brainwaves become slower and bigger. There are 3 stages of non-REM which precede one phase of REM in the sleep cycle.

NREM 1 or light sleep is the first stage, somewhere between wakefulness and sleep. Muscles are still active and can twitch. This is when hypnic jerks occur.

NREM 2 is a deeper kind of sleep. The muscle activity decreases and the sleeper becomes completely unaware of the external world.

NREM 3 or deep sleep is also known as slow-wave sleep. In this phase, most of the external stimuli provoke no reaction from the sleeper. This is the most restful phase of sleep, as it relieves the subjective feeling of sleepiness the most.

REM

REM stands for Rapid Eye Movement and it is most commonly associated with dreaming. The name itself is derived from the quick, involuntary movement of eye muscles. This part of the sleep cycle is often associated with a type of paralysis of skeletal muscles. During this stage, the sleeper’s EEG waves are quite similar to those of a wakeful person, but they are harder to awake than those in any other sleep stage. In addition to that, the brain seems to consume more oxygen and energy than in a wakeful state.

The real purpose of REM is unknown, but the lack of it makes higher cognitive function difficult to perform. Very young children tend to have more REM, but from the age of five, it reduces to just 2 hours per day.

In order to have a healthy night’s sleep, you need to go through all these phases uninterrupted. There are many ways to help you with this, but the first step is a comfortable and supportive mattress. If you’re in San Diego looking for a mattress and you need to catch up on your REM sleep, stop by San Diego Mattress Makers today and get a free nap 🙂 Come by our store or give us a call today.

Why Do We Sleep?

December 8, 2015 by Samuel Hernandez

Sleep… we all know it’s important and it’s something we all wish we can have more of but have you ever wondered why is it important and why do we want more of it?

Russell Foster is a circadian neuroscientist. In this video he answers the question “Why do we sleep?”

3 key points he mentions here on the purpose of sleep is:

Restoration
Energy Conservation
Brain Function

He also talks about the connection between mental illnesses and sleep. Check out the video below to learn more about the importance of sleep and how you can set yourself up for success when it comes to sleep.

Your mattress is the most important piece of furniture in your house and has the greatest impact on the quality of your sleep. If your sleep is suffering because of your mattress it’s time to reward yourself and invest in a quality mattress. Download our free Mattress Shopping Guide and learn how to avoid the biggest mattress shopping mistakes people make.

Sleep Accessories to Enhance Your Sleeping Experience

October 22, 2015 by adminN

Doesn’t sound like something you’d expect, does it? Sleeping accessories? No, it’s not about fashion or jewelry (in a way…). These are unbelievable items and gadgets that can improve your sleeping experience in different ways depending on your needs and preferences.

For the curious

Are you interested in finding out more about how you sleep every night and how your body behaves? These gadgets will collect information on what your sleep looks like on the outside. And the inside.

Modern sleep trackers are very conveniently put below or on top of your mattress and they gather information on how much you toss and turn around, what your body temperature, heart rate and breathing rate are, etc. Some trackers monitor the changes in your environment to possibly locate the source of eventual sleeping problems. They can also keep track of your sleeping cycles and maybe even wake you up when you’re sleeping light in the morning, so that you wake up easily.

Sleep trackers can double as ambient lights that cancel out blue light that prevents you from getting to sleep quicker. Ambient lights use warm shades to lull you into sweet slumber.

There are mobile applications available to do something similar to tracking, but without too advanced data. However, certain applications can help you remember your dreams. They will use escalating alarms to buzz you out of your dreams and then ask you a series of questions. Storing this data over time will show you patterns in your dreams and much more stuff.

For the light sleepers

If you’re one of those who twitches out of sleep because a car is parking outside your window or someone goes to the bathroom in the middle of the night, these accessories might be just for you.

There are special masks that are not there just to block out light. Masks are now out there that have very subtle electronics in them. They display customized light patterns that should encourage you to have lucid dreams. Hey, who wouldn’t like to feel they can control their dreams?

Some masks are still not in the market, but can be purchased through a pre-order. These are said to be able to improve the efficiency of your sleep. It’s intended for those who sleep restlessly or irregularly and those who travel a lot and struggle with jet lag.

For those who can’t live without music

If only life could be the way it’s in films, where music follows the characters every second of their life… If you cannot imagine a day without music, with these thingies you won’t be able to imagine a night either.

First there are special bud phones made of ultra thin elastic materials that feel like music is just playing in your head. You can enjoy favorite tunes or special sleeping sounds. Of course, nothing stops you from enjoying these inconspicuous music fellas in the daytime.

A pillow that plays you tunes, however, is not something that you can enjoy in the day. This special kind of pillow turns sound into something you can feel and stimulates the bones inside your ear to get you to relax. And all this without annoying your partner.

For the hot-blooded

Do you constantly have problems with feeling hot under the sheets, but you don’t like uncovering yourself? Here’s what might help you.

A bed fan that slides under your sheets to keep your temperature nice and cozy the whole time you’re getting your Zzs.

And if you think a bed fan is too much, why not consider specially designed PJs? Sleepwear made of fabrics that regulate body temperature won’t let you wake up sticky with sweat. The fabrics are very similar to those used for professional sportswear.

For everyone

No accessory can beat a top quality mattress. A mattress that supports your body, doesn’t give off fumes and suppresses allergens is your most powerful ally in getting the best beauty sleep possible.

Mattress Makers are a leading family business that has been producing mattresses for decades. We are driven by the desire to make top quality products affordable to you. Our products and customer satisfaction speak for themselves. In our offer you can find organic latex mattresses, hybrid latex, pocketed coil and innerspring mattresses. Contact us or visit our showroom to get a feel of what we offer and step closer to making a wise investment that will improve your quality of life.

Are You Sleeping With Dust Mites?

October 21, 2015 by adminN

Dust Mites In Bed - San Diego Mattress Makers

Be careful what you go to bed with. If you have a mattress you haven’t changed in years and you don’t wash your bedding every week in hot water, chances are high your bed is home to dust mites. In that case, you might be providing these microscopic creatures with everything they need –a soft, warm and humid place to live plus regular meals in the form of skin flakes you shed daily. Sounds gross, doesn’t it? That’s ‘cause it is.

Dust mites live in colonies and thrive best in hot humid climates. If you live in a dry climate, it’s less likely you have these bedmates. It has been said that if your home is full of static electricity that’s a sign of their absence.

Most people go through life never learning about the existence of dust mites. But, with one quarter of Americans being allergy sufferers and two thirds of those being allergic to mites, it becomes clear that hypoallergenic bedding is necessary for many.

The tricky part is knowing whether you fall into that category or no. Many people don’t even realize they’re allergic to mites, because the symptoms vary in intensity, from subtle to obvious. Ask yourself these for a quick check:

Is your nose constantly blocked?
Do you sneeze repeatedly first thing in the morning?
Do your eyes feel itchy when you wake up?
Do you suffer from frequent sinus headaches?
Do you have any breathing problems?
Do you have eczema?

If you answered only one of these questions positively, you should pay a visit to an allergist or otolaryngologist. If you have children, bring them along. Dust mite sensitivity is very wide-spread in children and can lead to asthma.

If it so happens that you are allergic to dust mites, the one thing you can do for yourself is reduce the exposure. The American Academy of Allergy, Asthma and Immunology and the National Heart, Lung and Blood Institute recommend patients with asthma and dust mite allergy to use hypoallergenic or allergen-free encasings for their beds, which has proven successful in relieving symptoms.

Natural hypoallergenic materials are the best, because some studies have found that chemically-treated beddings that advertise as allergen-proof could cause asthmalike symptoms as well. Natural latex mattresses are an excellent choice as they present an inhospitable environment for mites.

If you cannot consider buying a new mattress, then you should invest in some allergen-proof encasings. They are woven very thickly which keeps mites away. Give new pillows a serious thought – since they are major collectors of dust mite feces as well. We haven’t mentioned that already, as it just sounds more disgusting, but it is the dust mite feces people get allergic to. Over a period of 2 years, your pillow can accumulate up to 2 pounds of mite excrements. Yuck!

Apart from a latex mattress and hypoallergenic encasings, a good preventive is washing your linen, together with comforters and covers, in hot water once a week and drying them in a hot dryer. If you spill any liquid on your duvet or comforter, it might be best to replace them. Otherwise you could be risking getting mold or mildew which would only make matters worse. Mattresses should be cleaned late in winter or early in spring, because that significantly reduces their numbers before the hot months come.

For the most severe symptoms, it would be recommendable to remove carpets and fabric drapes out of the bedroom. Mites can take up residence in carpets and drapes, but luckily not on hard and plastic surfaces.

The Perfect Bedtime?

October 21, 2015 by adminN

Have your grandparents always nagged to you about going to bed late? Did they reiterate: An hour before midnight is worth two after? Well, maybe you’ll be pleased to know that they’re not quite right. Dr. Matt Walker, who teaches at the University of California, says that there is no magic sleep that goes away at the stroke of midnight, but the time of night does affect the quality of your sleep. Hm… Yeah, there’s no straightforward answer, but there is some insightful information to help you understand our sleeping lives better.

Walker says that as the moon runs its course across the sky, the structure and quality of our sleep changes. Our sleep has a circadian rhythm in 90-minute cycles. During sleep, our brain moves from deep, restorative, non-rapid eye movement (REM) sleep to dreamy REM sleep. The cycle is quite stable, but as the night wears on the ratio of non-REM to REM sleep changes.

According to Walker, deep non-REM sleep dominates the early night. As sunrise gets closer, REM takes over. Is that what the adage had in mind? Maybe, though both types of sleep have their respective benefits for the body.

How does this connect to the best bedtime? The transition from non-REM to REM sleep occurs at certain times of night and the time when you went to bed doesn’t matter. If you turn in late, like 4 a.m., you’ll get REM sleep, which is lighter and dream-laden. But, when you get up, you won’t be up to your best.

That is bad news for those who regularly work night shift. Dr. Walker says efficient sleep just isn’t possible at unconventional times of night and day. It’s unfortunate that our circadian rhythms of sleep and wake, which have been tuned for hundreds of thousands of years, don’t leave a lot of room for change. If you go to bed late because you’re a bartender, a nightshift worker or a student who likes studying at night, the fact you’re doing that for a few years or even decades is nowhere near enough to shift the cycles which have been inscribed in our bodies.

Between 8 p.m. and 12 a.m. approximately, you can get all the non-REM and REM sleep you need, if you like to sleep little. Maybe that’s the reason why we sometimes wake up in middle of the night completely refreshed if we go to bed very early.

And, your genes dictate whether you’re a night owl, an early bird or something in between. So, depending on your genes, you have a preference for an earlier or a later point in that 4-hour window before midnight.

Dr. Allison Siebern of Stanford University confirms that going to bed early defies the physiology of night owls. The same goes for early birds who try to hit the sack late. For both of these sleeper types, and all those who are somewhere in between, the best advice is to listen to their body and go to bed when they feel most sleepy.

Dr. Siebner explains that there’s no point in forcing yourself to go to bed when you don’t feel like it. The catch is that your family and work may have the deciding influence on when you go to bed. The best would be to try to match your biology to your schedule and get 8 hours of shuteye.

Both Siebner and Walker say that our sleep schedule transforms as we get older. Small children are usually morning larks, whereas college students feel sleepiest around midnight. After college, at the beginning of working life, you tend to turn in earlier in the evening, and this trend is likely to progress with age.

Siebern’s advice is to experiment and focus on the signals your body sends you. Feeling sleepy is your best indicator to go get your Z’s. And you should try to get up at roughly the same time every day. It’s ok to sleep an extra hour when you’re not working, but don’t make huge swings, so that you don’t make it harder for yourself to find the best bedtime for you.

Tricks to Fall Asleep Faster

October 20, 2015 by adminN

Tricks To Fall Asleep - Mattress Store San Diego

Counting sheep, hot cocoa and a warm bath don’t do the trick for many of us who find it difficult to fall asleep. Here is a list of some tried and tested hacks that are very likely to get you to your Z’s.

Breathe through the left nostril

This breathing exercise comes from yoga and its aim is blood pressure reduction and calming down. Lie on your left side and close your right nostril with your right hand. You should draw deep breaths through your left nostril. Besides being good for relaxing, this technique is efficient when you overheat and for women with menopause.

Work the muscles

Relaxed muscles should have you fall asleep quicker. Squeezing them and then releasing will serve as a small exercise and relaxation. Lie on your back, breathe slowly and deeply through your nose into your stomach and simultaneously bend your toes as of you want to curl them under and release the squeeze as you exhale.

Next, repeat the procedure but now bend your whole feet toward the knee. You should go on, or up, repeating this for every group pf muscles: calves, thighs, bottom, belly, chest and arms.

In the end, your breath should be deep and steady and you should feel ready to doze off.

Try the opposite

There’s something called the sleep paradox, which says that the more you try to stay awake, the more your brain will want to head to sleep. So, while keeping your eyes wide open, say to yourself over and over again “I will not fall asleep.” The thing is our brains are not very good with processing negatives, so it will see this as a command to go to sleep. It’s the same when someone tells you: Don’t think of a great purple elephant. What do you imagine?

Go back through your day

Rewind the day in your mind focusing on conversations and what you saw or heard. Try doing this backwards, instead of the way it happened. Your mind should grow tired and mellow, making it easier for you to fall asleep.

Roll your eyes

With your eyes closed, roll your eyeballs three times or more. This imitates what naturally happens during sleep and so, it may spark the production of melatonin, the sleep hormone.

Visualize

It’s common knowledge that visualizing our happy place helps us relax and calm down. The addition would be that you should try to activate at least three senses while you imagine. For example, if you’re visualizing a tropical beach, imagine the feel of warm sand beneath you, the sound of waves lapping and the salty smell of the sea.

Hum

This is another yogic breathing exercise. You should be in a sitting position for this one. Closing the eyes, make sure you relax your shoulders and let them drop slightly and also relax your lower jaw. Your lips should be closed.

Inhale through the nose slowly and deeply. Make sure you breathe into your stomach – so, your belly should act as a balloon filling with air as you breathe in, and it should retreat toward your spine as you breathe out. Your chest shouldn’t move.

So, you inhale through the nose, but you exhale through the mouth, with you jaw dropped and the lips closed. This will create a humming sound and it will vibrate in the chest. Focus on that sensation. Try to keep the humming steady until you fully exhale. Repeat for at least six times and then suggest yourself you’re ready for bed.

Acupressure

According to ancient Chinese medicine, pressing certain spots on our body gently and firmly stimulates internal organs and triggers processes. As you’re lying in your bed, put your thumb between your eyebrows and move down just a little until you hit an indent between the bridge of your nose and your forehead.

Breathe 4 – 7 – 8

This technique was recently put forward by Dr. Andrew Well of Harvard University, you who explores holistic breathing. His technique says you should inhale to the count of 4, hold it to the count of 7 and exhale it to the count of 8. An important note is that you should curl the tip of your tongue and press the back of it against the ridge above your upper front teeth. This will make sure your throat is open and your breath is fuller. Repeat the exercise for 3 times at least.

Is Your Bed Gassy?

August 22, 2015 by Gabriel Hernandez

I know silly question right? How can my mattress possibly be gassy since it can’t eat beans or cabbage?

Obviously that is not the gas I am referring to.

The “gas” released from your mattress which I am referring to should be cause for concern.

Not the type of concern that makes you paranoid and having you feel you should live in a bubble.

But, the type that should pique your interest and cause you to look further into this matter.

There are 3 questions I want to answer as it pertains to mattress Off-gassing.

The first, “what does off-gassing mean?”

The second, “where are the chemicals in a mattress found?”

And lastly, “How can you limit your exposure to the off-gassing of your mattress?”

What is off-gassing?

Simply put, off-gassing is the release of chemicals and toxins in the form of a gas.

Have you ever been in a room that was recently painted?

Well, that nasty smell you are breathing that is causing you to feel nauseous and dizzy is the off gassing of toxic chemicals from the paint.

It doesn’t take a rocket scientist to know breathing in those fumes can be detrimental to your health.

So paint is an obvious culprit when it comes to off gassing. But what about your mattress?

What most people don’t realize is the majority of mattresses manufactured today are made with harmful chemicals.

So where are the chemicals hiding in your mattress?

The chemicals which are known as Volatile Organic Compounds (or VOCs) can be found in the foam, the fire retardant, or the adhesive used to glue the inside of the mattress.

The most common material used in mattresses today is polyurethane foam.

Whether it be traditional foam or memory foam, they are both Polyurethane foam.

However, memory foam has added chemicals to enhance its elasticity and viscosity.

I know big and confusing words but the chemicals are added to give it that slow response.

Polyurethane foam contains chemicals such as Toluene Diisocyanite which has been known to significantly increase incidences of tumors in the pancreas, liver, and mammary glands during animal testing.

Other common chemicals are Benzene (known Carcinogen) Polybrominated Diphenyl Ether (PBDE) known to cause cancer and thyroid problems and happens to be banned by the European Union.

These are just some of the chemicals in polyurethane foam.

And then you have the fire retardants.

Most major manufacturers don’t disclose what is in their fire retardant because they consider it a proprietary trade secret.

Trade secret…. yeah sure “trade secret.” Common chemicals in fire retardants are Boric Acid , Antimony and Decabromodiphenyl Oxide.

How can you limit exposure to the off gassing of your mattress?
In order to limit your exposure to these harmful chemicals the best solution is to avoid buying a mattress that use these toxic ingredients.

For instance, instead of buying a mattress with polyurethane foam, opt for an all natural-latex mattress or a mattress that uses organic cotton in the comfort layer instead of polyurethane foam.

Also, avoid a mattress that uses chemical fire retardants.

Your mattress can still be fire safe by using all-natural wool as the fire barrier or having the inner part of the mattress wrapped in a kevlar sock.

If it’s too late and you already bought a mattress with these harmful chemicals and the smell is unbearable then a good way to get rid of the odor is let the mattress sit outside under the sun’s rays for a few hours.

If you can’t get the mattress outside, open all the windows to the bedroom and remove all bed sheets and get it as close to direct sunlight as possible.

This solution is more for odor control and doesn’t completely eliminate those harmful chemicals already in the mattress.

If you have found this info helpful and are now paranoid on what you are sleeping on please click the share button below. Because we all know it’s not fun being paranoid alone.

13 Things About Sleep You May Not Have Known

March 11, 2015 by Gabriel Hernandez

Sleep is wonderful. I have never met a person who did not like sleep.

Wait a minute, I take that back, my 1.5 year old and 3 year old daughters don’t like sleep but I think it’s just a phase they are going through.

And now that I have kids I have much more respect for sleep.

Being that I love sleep so much I thought it would be neat to share 13 little sleep facts you may not have know.

1) Humans spend a third of their life sleeping. That comes out to be around 25 years. (No wonder why it’s so important to invest in a high quality mattress).

2) Parents of new babies miss out on 6 months of sleep in the first 2 years of their child’s life.

3) Sleeping less than 7 hours each night can affect your performance during the day. (The average adult need between 7.5-9 hours of sleep each night).

4) Lack of sleep can cause weight gain of 2 pounds in under a week.

5) A snail can sleep for 3 years.

6) It’s impossible to sneeze while you sleep.

7) Sleeping on the job is acceptable in Japan as it is seen as a sign of commitment and hard work (that’s what I have been telling my two brothers Pablo and Sam when I’m sleeping in the mattress store).

8) Half of British pilots admit to falling asleep in the cockpit. (I will definitely not be flying on British Airways anytime soon).

9) Exercising regularly makes it easier to fall asleep and contributes to sounder sleep as long as it is not right before going to bed.

10) Sleep is just as important as diet and exercise

11) Some deaf people make sign language in their sleep.

12) Dysania is the state of finding it hard to get out of bed in the morning (so when you are late to work just tell your boss you have been diagnosed with Dysania).

13) Before alarm clocks were invented there were “knocker-ups” who went tapping on client’s windows with long sticks until they were awake (I wonder who woke up the “knocker-ups”).

If you thought this was interesting and you learned something new, please like and share with your pals as I am sure they would like to know these random facts on sleep too.

Or if you want to be that guy or gal at the party who knows and blurts out random information you probably won’t want to share this with them since this will be old news to them.

In that case write us a comment and tell us you like it since we have this deep need of being liked ;).

What's Happening When You're Asleep

March 5, 2015 by Samuel Hernandez

Ever Wonder what is happening when you’re sleeping? The Huffington Post recently posted this infographic helping us understand what goes on.

A lot more is going on than just looking like a dead fish when you’re sleeping. When we sleep we go through what is called a sleep cycle, and within those sleep cycles 4 stages of sleep. Each sleep cycle last approximately 90min.

Stage 1: This is where you’re just falling asleep and your muscles begin to relax. It’s that feeling when you drift in and out of consciousness.

Stage 2: You begin to fall deeper into sleep. Your brain waves begin to slow and your body temperature is starting to drop. This is the longest stage in the sleep cycle.

Stage 3: This is the time when your body begins to restore the muscle and tissues. This also is when your brain does all its daily cleaning of any junk for the day (read this post for more about this.)

Stage 4 or REM Sleep: Have you ever seen someone asleep and you notice their eyes look like they’re going crazy under their eyelids? Well, they’re probably in REM sleep. This is where most of your dreaming happens.

As you can see a lot goes on during our sleep, which is also a reason to make sure you’re getting the proper amount of sleep each night and good quality sleep.

If this helped you in anyway feel free to share it!

Let us know in the comment section how much sleep you get each night on average.

References:

i. https://www.iflscience.com/health-and-medicine/infographic-explains-what-happens-during-sleep

You Snooze, You Lose…How Your Snooze Button Is Killing Your Sleep And Productivity

February 20, 2015 by Gabriel Hernandez

It’s 6am Monday morning and you wake up to one of the most awful sounds ever known to mankind, the dreaded alarm clock.

You roll over and hit the snooze button telling yourself an extra 9 minutes of sleep is going to make getting out of bed so much easier.

Then comes that horrible sound again, and without fail you hit that snooze button for another 9 minutes of sleep feeling even worse than before.

After the second or third round of hitting the snooze button you finally get up to avoid being late for work which catapults you into reactive mode rather than proactive mode.

Why do we let ourselves be a slave to the snooze button?

I swear every morning when the alarm goes off the first thought in my mind is if I hit the snooze button those 9 extra minutes is all I need to feel refreshed.

But what happens?

Those 9 minutes ends up turning into 27 minutes and now I rush to work mode.

Does this ever happen to you?

One survey found that more than ⅓ of Americans have fallen prey to the snooze button.

What’s more alarming (no pun intended) is more than half of people between the ages of 25-34 have fallen into the curse of the snooze button.

So, other than getting us off to a late start, why is it bad to hit the snooze button?

When we wake up to an alarm clock then hit the snooze button several times, each of those mini sleep sessions are very low quality sleep.

Those little sleep sessions end up throwing us off our regular sleep schedule.

When we are on a regular sleep schedule our body will naturally prepare itself to wake up at the proper time.

It starts this approximately an hour or two before us waking.

How so?

During this time our body starts to increase our body temperature and releases the proper chemicals to aide in waking up.

When we hit the snooze button and fall back asleep we are telling our body that it was a false alarm so it stops the process of waking up.

Then when we do it a second time we’ve completely confused our brain and body by disrupting our internal clock resulting in that groggy fuzzy feeling called sleep inertia.

Sleep inertia can last for several hours after waking up and studies have shown that a person loses performance and cognitive skills due to a lack of quality sleep.

We’re also training our body mentally and physically to be in both a reactive state and passive state.

Rather than being productive and proactive we begin our day by procrastinating the very first thing in the morning, which is waking up.

Now that you understand what is happening every time we hit the snooze button, let’s work towards breaking that habit and improving our sleep as a whole.

First, start by committing to getting on a regular sleep schedule by going to bed and waking up at the same time each day, and yes, that includes weekends.

Second, if going cold turkey without the snooze button is too difficult, try limiting yourself to one snooze each morning and from there move towards not snoozing all together.

Third, once your alarm goes off get yourself up out of bed and expose yourself to sun or light.

Fourth, a bonus, remove the alarm clock totally and allow your body to wake up on its own when it’s done sleeping.

Don’t think it can be done see the proof right here.

Hopefully this article helped you understand how to improve your sleep and productivity in a small way. If it did, feel free to share it with a friend or leave a comment.

References

i.https://greatist.com/happiness/snooze-button-bad-for-sleep

ii.https://www.cnn.com/2014/02/06/health/upwave-snooze-button/

iii. https://www.huffingtonpost.com/2014/08/01/why-hitting-snooze-is-bad-for-health_n_5630707.html

iv. https://www.huffingtonpost.com/2014/08/01/why-hitting-snooze-is-bad-for-health_n_5630707.html