Is getting a better night’s sleep one of your New Year’s resolutions?

Sleep is vital to our everyday well being.  Getting the right amount of regular sleep will make you feel more energised and motivated, helping you to achieve other goals that you might have for this year, such as doing more exercise,

Try to go to bed and wake up at the same time.  It will help create a natural rhythm, and sleep-wake cycle for your body. 

Also ensure you are getting the recommended amount of sleep for someone your age.   For an adult this is 7-9 hours a night.  For a guide on the recommended sleep time for different ages check out https://www.sleephealthfoundation.org.au/how-much-sleep-do-you-really-need.html

Look at what can influence the quality of your sleep, and work on making changes where needed.

• Have your evening meal at least two hours before bedtime. Having a full stomach can make it difficult to sleep.

• Avoid caffeine late in the day. Caffeine is a stimulant and although it may give us a much needed wake-up or boost during the day, it can also affect our sleep and contribute to us feeling more tired the following day.  Although there are conflicting views most agree that coffee that should be avoided at least 3-7 hours before bedtime.  Learn more in our Blog “Is how much coffee you drink affecting your sleep” from September 19 which can be found below.

• Likewise try to avoid alcohol at least four hours before bed. Although alcohol may help you get too sleep, it will disrupt your sleep during the night and is associated with more frequent waking up.

“Another reason people get lower-quality sleep following alcohol is that it blocks REM sleep, which is often considered the most restorative type of sleep. With less REM sleep, you’re likely to wake up feeling groggy and unfocused.”  - sleepfoundation.org 

• Have a set time before bed that you use to wind down and relax. Don’t overstimulate your body or brain. Avoid strenuous exercise, watching a scary or dramatic TV show, stop checking your work emails or social media….. Try a relaxing bath, mediation, reading or listening to soothing music.

• Dim your devices screens in the evening and try putting a curfew on your devices of 1-2 hours before bedtime. The longer the better, and avoid checking email or social media in bed.  The blue light emitted from devices such as smartphones, tablets, computers and the TV, can at night all reduce the production of the sleep hormone melatonin.  This may result in difficulty sleeping and increased drowsiness during the day.

Ensure your bedroom offers the best possible sleep environment

• Keep the bedroom dark at night and ensure the room temperature is not too hot or too cold.

“A cool 16-18°C (60-65°F) is thought to be an ideal temperature in a bedroom. Temperatures over 24°C (71°F) are likely to cause restlessness, while a cold room of about 12°C (53°F) will make it difficult to drop off.”  - Sleep Council UK 

• Ensure your sleep environment is healthy. Dust mites found in bedding are a common cause of asthma, allergies and asthma.  Protect-A-Bed mattress, pillow and quilt protectors will provide an allergy barrier against any dust mites living in your mattress or quilts.

• Keep the bedroom for sleep and free of distractions. Where possible no televisions, computers, radio’s and phones.

It may take a little adjustment for you to get into a new routine, but just remember that if you are getting the right amount of sleep regularly you should feel better and have more energy for the things you want to achieve.

Sleep well, live well

Don't Let the Bed Bugs Bite

Every year billions of people are travelling and each trip they take the risk of bringing home a bed bug infestation.   

Bed bugs love to hitchhike on luggage. 

Found worldwide and an increasing problem in Australia and New Zealand, be sure to know what to look for these holidays or whenever travelling to ensure you and your family are protected from their nasty bites.

First know what to look for:

Small in size, they are attracted to warmth, and are most active at night biting areas of exposed skin while sleeping.  Their bite causing an allergic reaction which is displayed on the skin as itchy red welts usually not felt until some minutes or hours after the bite.

Bed bugs have small, flat oval bodies.  Adults are brown in colour, reddening after feeding. Despite common misconceptions that they are too small to see, fully grown they are about 4-5mm in length, small but visible to the naked eye.

Hiding in nooks and crannies they are primarily nocturnal, emerging in the middle of the night to feed on those sleeping.  It is therefore, often not the bed bugs, but tell-tale signs of their infestation that may be seen first. Little brown or black dots found on linens or the mattress itself.

• Brownish-red splotches from a bed bug that had fed on blood and was shortly thereafter crushed
• Shredded bed bug skins
• Deposited white eggs and dark fecal matter. Eggs will be approximately 1mm in length, and difficult, but not impossible to see.

What to do when booking a hotel room:

 When booking a hotel room, you can:

• First check to see if they have had any reviews indicating a past history of struggling with a bed bug infestation.  
• See if there is a Bed Bug Registry for the country you are travelling to that documents cases of bed bugs in hotels and apartments.
• You may also wish to call the hotel to see what Bed Bug protective measures they have in place, such as the use of Protect-A-Bed® Buglock® Mattress Encasement's.

 What to do when you get to your hotel:

1. Before checking for bed bugs keep your luggage in the bathroom; it’s the least likely place for bed bugs due to the tile floors, lack of places to hide, and distance from where people sleep. 
2. Then, inspect for the bugs or the small spots they leave behind. Look under the sheets and bedding, around and under the mattress, and behind the headboard.
3. Keep searching; bed bugs are typically found about 4 metres from the bed so you should also check other areas they could be hiding (behind picture frames, under things on the nightstand, etc).
4. Lastly, check in the cushions and seams of the furniture in the room, and any other area that you missed.

If you have discovered bed bugs or evidence that would lead you to suspect their presence, alert the hotel staff immediately, do not stay in that room, and strongly consider finding a new hotel all together.

Bed bugs in transit:

There have been reported cases of Bed Bugs in transit.  After all they love to hitchhike on luggage and clothing. Having a hard shell suitcase can assist in eliminating the areas in which a bed bug can hide and it can easily be cleaned with an alcohol wipe after your flight.  If you do see any signs of bed bugs while travelling let the flight attendant on your plane or tour guide know as soon as possible.

When you get home:

When you get home wash all clothes you took on the trip in hot water including the ones that might be clean or you have worn on the way home.  Vacuum and check your luggage for any signs of bed bugs and then store them safely away from your bed.

Use Protect-A-Bed® Allerzip Mattress Encasement's on your beds for Fit ‘n’ Forget protection.

Not only providing peace of mind against bed bugs and dust mite allergens they help protect your mattress investment from everyday spills and stains.

The Protect-A-Bed® BugLock® system has a dust-proof flap and tamper-proof SecureSeal® making the mattress or pillow bed bug entry and escape proof, whilst also ensuring allergens can’t become airborne. Simply Fit'n'Forget® by laying a Protect-A-Bed®  fitted mattress protector on the top for easy removal and regular washing with other bedding.

Sleep Well, Live Well

Is technology affecting your sleep?

Whether it is watching TV, playing video games, scrolling through social media or checking emails, electronic devices are a big part of our lifestyle and hard to put down when bedtime approaches.

Although the effects vary between people ‘screen time’ before bed has been shown to impact both our ability to fall asleep and the quality of our sleep. 

How electronic devices impact our sleep 

• Electronic devices emit blue light which suppresses the production of the sleep-inducing hormone melatonin, making it harder to fall and stay asleep.

• By keeping us engaged and stimulated they are hard to walk away from and make it difficult for our brains to relax and wind down at the end of the day.

• If next to our beds, notifications and late night’s texts from our mobile phones disturb our sleep.

Tips - How to reduce the impact of 'screen time' on our sleep

• Dim screens for evening use. Many mobile phones and devices now come with a ‘night mode’ feature that changes your screen to reduce the amount of blue light been emitted. If your device does not have this, there are apps that can be downloaded that may assist.

• Limit the amount of screen time in the evenings.

"Studies have tested the effects of bright tablets (e.g. ipads) and laptop screens for up to 5 hours before bed. It seems that the natural evening rise in melatonin (a hormone that makes us ready for sleep) is not affected by 1 hour of bright screen light, but it is after 1.5 hours. Thus after 1.5 hours of technology use in the evening people report feeling less sleepy. They also do better on mental performance tests and their brainwaves suggest increased alertness. Repeated use of a bright screen over 5 days can delay the body clock by 1.5 hours. This means you consistently want to go to bed later and sleep in longer. This can be a real problem when you need to get up at a set time in the morning for school or work."    -  sleephealthfoundation.org.au 

• Go screen free 30-60 minutes before bedtime.

• With children, clearly setting and enforcing the rules might be hard at first but once habit will be part of your everyday routine. Include grandparents or caregivers so they know what you are doing at home. Replace screens with traditional books, puzzles and games.

• If possible, make bedrooms a screen free zone.

• If your mobile phone is in your room and used as an alarm, ensure it is in do not disturb mode so you are not woken by late night text messages or notifications.

It may be difficult at first, but once you have made a conscious change it will become habit and part of your everyday routine.

Sleep Well, Live Well

5 tips to improve your sleep this daylight savings

It is the first Sunday of October and we all know that means it is daylight savings time.

Daylight savings puts our clock forward an hour and although this can be fantastic for people who want to enjoy those long summer nights it can have a negative impact on our sleeping patterns.

Even one hour of sleep loss over a few nights can have marked effects on our mood and health.

The effects of the initial time change for daylight savings on the body is often likened to jet lag.  Losing an hour of light in the morning and gaining it at night it effects our bodies as if we are in a different time zone.

This is because changing the clock in either direction changes the principle time cue (which is light) for setting and resetting our 24-hr natural cycle, or circadian rhythm. Therefore, our internal clocks become out of sync.

As it is staying light later in the day it can be harder to fall asleep and likewise staying darker in the morning can make it harder to wake up.

Tips to help you adapt your circadian rhythm to the new time:

1. It is advised to aim to get eight hours of sound sleep, fatigue can exacerbate the negative effects of changing the clock so avoid depriving yourself of sleep and go to bed at an appropriate time.
2.  Avoid alcohol close to going to sleep. Studies show that it reduces rapid eye movement or (REM) sleep, thus impacting on your brains ability to sleep properly.
3. Limit caffeine intake 6 hours prior to bed, research has shown that caffeine taken 6 hours prior to sleep has significant effects on sleep disturbance. This will impact on your ability to get a restful sleep.
4. As light suppresses the secretion of the sleep-inducing substance melatonin expose yourself to light during the day, but minimise all light sources when you go to sleep.  Try to avoid the blue light from cell phones and other screens at least two hours before bedtime.
5. Improve your sleep hygiene. Sleep hygiene refers to creating a sleep friendly environment through things such as calming bedtime routines, exercising several hours before sleeping, listening to music, reading a book or having a hot shower before bed.

Spring your clock's forward and get the most out of the warmer days by undertaking good sleeping habits.  With a good night sleep you will feel and function better.

Minimising Dust mite allergens in the bedroom

Did you know approximately 30% of people are allergic to dust mite waste, a common cause and trigger of asthma and allergies

Dust mites are everywhere, including in our mattresses and bedding, and despite their tiny size a dust mite produces 10-20 waste particles a day.  Each of which contains a protein known to trigger allergic reactions and asthma from which about 10% of the population suffers from.

Winter is here

Have you been wondering why your routine seems to be out of sync lately? You don’t seem to be as spritely, jumping out of bed to get that gym session in before work, you’ve been craving Nonna's spaghetti bolognese more than usual and gained a few extra ‘winter kilos’?

Well, its official, winter is finally upon us which brings with it it's own challenges for healthy sleep and living.

As the days get shorter and nights longer (and colder) our bodies’ natural bio clock the circadian rhythm, which controls our sleep/wake cycle, is experiencing changes in response to the season.

Sleep routine

As darkness sets in a little earlier, the sleep hormone, melatonin, produced by your body in preparation for sleep is also kicking in earlier and it’s affecting your circadian rhythm. Combine this with our modern world, our body is fighting with artificial light, blue light from our electronic devices, daylight savings, work schedules etc it’s no wonder our body clock can be a little put out.

Try not to give into it and go to bed earlier and stay in bed longer but stick to your normal sleep routine and avoid over sleeping to keep your circadian rhythm on track.

See the light

The wet gloomy days and being forced indoors can have an effect on our moods and for some this can be more serious, turning into winter depression or seasonal affective disorder (SAD). If you experience depression or SAD have a discussion with your doctor.

The production of our happy hormone, serotonin increases with sunlight so naturally it may be at its lowest during winter. If you can soak up the sun’s rays during the morning, even if its cold outside, you’ll help build up serotonin levels in the body but exposure to any bright light will help your body clock.

Food for thought

Eating foods high in carbohydrates are another way the body can produce serotonin, that’s why we feel happy and calm after chowing down on Nonna’s spaghetti, but don’t get addicted, this is how we put on those extra kilo’s during winter. Avoid eating, especially carb laden meals later in the evening, which sends the wrong messages to the brain and can impact your sleep patterns.

Work it out

It can be a struggle in the midst of winter but exercise is always great for healthy sleep and living, even a short workout in the morning can set your circadian rhythm in motion for the day. Try to stick to your routine but if you feel yourself wanting to snuggle into bed after dinner then a light workout or walk after eating might be all that’s needed to keep your bio clock on track. 

Keep your cool

Finally, because its cold outside don’t over do the heat inside. The optimal temperature for sleep is around 18-20 degrees and as we enter into sleep our body begins to cool down by releasing heat through our hands and feet. Cold feet are a common cause of waking in winter so wear some bed socks if that helps but ensure your clothing and bedding is natural to assist with thermoregulation during sleep.

Check out our range of Protect-A-Bed® products designed to improve airflow and wick away moisture to avoid overheating and disrupting your sleep cycle.

Sleep Well, Live Well

Do your pets share your bed?

Pets are part of our family and many of them sleep with us in our beds.  Snuggling up to us, providing affection, comfort and security, but is it healthy?

Although an adult cat sleeps for about for 12-16 a day and an adult dog 12-14 hours they can be up and down in the night.  Scratching, washing, having a midnight snack, or wanting to go outside.  All things that may disrupt your sleep leaving you feeling tired the next day.

And while the risks are low, cats and dogs carry bacteria that can be passed to us when in close contact.  They also shed dirt, pollen from running around outside, and pet dander a common cause or trigger of asthma and allergies.

So for a healthier night’s sleep, whilst enjoying the company of your pets here are some tips you may wish to follow:

• Avoid waking up with them enjoying more of your pillow than you. Train them to sleep at the end of the bed. Perhaps on a blanket of their own.
• Keep them and any dirt or bacteria they may be carrying above the covers and not under the doona with you.
• Make a potty run with your pets before bed. This will lessen the likelihood of them waking you in the night to get up and access their kitty litter or want to go outside.
• Ensure you have Protect-A-Bed® Mattress and Pillow protectors on your beds. The Protect-A-Bed® Miracle Layer™ will stop any drool, bacteria, dander and accidental spills from staining your mattresses and contributing to the growth of mould and bacteria.
• Associate bedtime with sleep time not play time. Avoid having any kitten or puppy toys in the bedroom. 

If you have a puppy, consider how big it is going to get.  Sleeping with it while it is young might be comfortable but what happens when it gets older and bigger. Training a dog, which is going to outgrow the ability for you to comfortably share a bed, to sleep somewhere else, is much easier when they are a puppy and before habits are formed.

And if you suffer from allergies or asthma which can be triggered by pet dander, consider giving your pet lots of affection before bedtime and keeping your sleep areas separate.   

Always avoid letting pets sleep with babies and young children.