SLEEP SOLUTIONS

Stress. It's robbing many Americans of the good night's sleep they need to be healthy and productive. And the consequences of a poor night’s sleep – increased mistakes, difficulty concentrating, and irritability – only compound the stresses of life. But it doesn’t have to be this way.

This King's Mattress section provides simple solutions that can help improve the quality of your life by improving the quality of your sleep.

	The Importance of Making Sleep a Health Priority
	A Comfortable Bed – The Foundation of a Good Night’s Sleep
	Buying the Mattress that’s Right for You
	Making Your Bedroom a Sleep Sanctuary

The Importance of Making Sleep a Health Priority

We all have too much to do, so don’t forget to take time out and recharge yourself through a good night's sleep. The quality and quantity of your sleep can make all the difference in how productive you'll be the next day. Here are ten tips to help you get the sleep you need and deserve.

1. Maintain a regular bed and wake time schedule, including weekends.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillows.
5. Use your bedroom only for sleep. It is best to take work materials, computers and televisions out of the sleeping environment.
6. Finish eating at least two to three hours before your regular bedtime.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
8. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
9. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
10. Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.

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A Comfortable Bed – The Foundation of a Good Night’s Sleep

You spend more time on your bed than on any other piece of furniture in your home, and you rely on it more for your feelings of comfort and well being. That’s why it's so important to find the mattress that's right for you. If you’re reading this, chances are you’re thinking about buying a new mattress. But if you’re unsure, consider these questions:

• Are you sleeping better or worse than you were one year ago?
• Are you waking up feeling stiff and sore?
• Did you have your best night's sleep somewhere other than your own bed?

You can avoid sleepless nights by carefully evaluating the comfort and support of your sleep set twice a year to make sure your personal comfort preferences are met. To get started on selecting a good mattress –one that’s tailored to your individual needs – it helps to become familiar with the basic elements of a comfortable bed.
Elements of a Comfortable Bed

INNERSPRING. The most widely purchased type of bedding uses the support of tempered steel coils in a variety of configurations. Layers of upholstery provide insulation and cushioning between your body and the spring unit. The result of this basic approach, coupled with state-of-the-art technology, is a full range of comfort choices.
Quality tip: You can't judge the quality of a mattress solely on the number of coils it contains. A high coil count doesn't automatically mean it's a better product. It's a combination of a top quality innerspring system and superior upholstery material that makes the difference.

FOAM. Solid foam mattresses also offer a wide choice of "feels". They can be made of a solid core or of several layers of different types of foam laminated together. Advanced technology in polyurethane foams, refinements to traditional latex foams, and the new viscoelastic foams have added to the choice of comfort, support, and performance.

FOUNDATION. A good foundation or box spring is as important as a good mattress.
Don't put a new mattress on an old foundation. When you select the mattress, purchase its companion foundation—the two are designed to work together to provide maximum comfort. In fact, buying the mattress without its matching foundation may affect the terms of the warranty.
You need to understand your sleep needs before you start shopping. Take a moment and think about your lifestyle. How has it changed since you last bought a mattress and how might these changes affect your purchase?

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Buying the Mattress that’s Right for You

You need to understand your sleep needs before you start shopping. Take a moment and think about your lifestyle. How has it changed since you last bought a mattress and how might these changes affect your purchase? SUPPORT. Correct support is the essential ingredient for a healthy body. A good mattress and foundation will gently support your body at all points and keep your spine in the same shape as a person with good standing posture. Pay special attention to your shoulders, hips, and lower back—the heaviest parts. If there's too little support, you can develop back pain. But if the mattress is too hard for you, you can experience uncomfortable pressure. A word about "firm." Don't rely on product labels to tell you which mattress will give you the right support. One manufacturer's "firm" may feel harder than another's "extra firm." The only way to find out if the support is right is to lie down and give it a try.

DURABILITY. It's the quality of the materials used and how they're put together that determine how long a mattress and foundation will provide the comfort and support you bought them for. The best assurance of good performance over a good many years is to buy the highest quality sleep set you can afford. A word about the warranty. Don't look to the warranty to tell you how long to keep your mattress and foundation. The warranty is there to protect you from product defects, not against the gradual loss of comfort and support. Keep in mind that while a sleep set may still be usable after many years, it’s probably not giving you the good night's sleep you deserve.

SPACE. Cramped quarters can turn sleeping into a nightly wrestling match. A healthy sleeper moves anywhere from 40-60 times a night, including some dozen full body turns. You need freedom of motion while you sleep and to help you relax while you’re falling asleep. If you sleep with a partner, be sure to select a queen or king size bed . Both are not only wider, but several inches longer than the standard "double" (full size), which offers each sleeper only as much space as a baby in a crib.

Take the SLEEP Test

Before purchasing a mattress, it's important that you and your partner take The SLEEP test to help ensure that you are selecting a mattress that's right for your comfort and space needs. Here's how you take the SLEEP Test:

• Select a mattress
• Lie down in your sleep position
• Evaluate the level of comfort and support
• Educate yourself about each selection

Partners should shop together Don't be embarrassed! You don't think twice about test driving a car, so you shouldn't think twice about "sleep testing" a mattress. Lie down on the mattress for several minutes and assess how well it provides support and how comfortable it is for you and your partner. The only way to tell if a mattress is right for you is to lie down on it!

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Making Your Bedroom a Sleep Sanctuary

Your bedroom should be quiet and relaxing. Unwelcome noise or light, an uncomfortable or worn-out mattress and foundation, or a room that's too warm or too cool can prevent you from getting the good night’s sleep you need. Is your bedroom conducive to a good night's sleep? Take these four factors into consideration when evaluating your sleep environment - they make all the difference:

• Mattress and Foundation. Be sure your mattress and foundation meet your needs for both comfort and support. If you sleep with a partner, your mattress should allow both of you enough space to move easily.
   
• Pillow. Just as your bed should provide support for your body, your pillow should give you the right cushioning to position your head and neck properly. It should hold your head in the same position to your shoulders and spine as if you were standing with correct upright posture.
   
• Light. Light is one of the body's most powerful time cues. The rising sun can wake up the brain long before the alarm goes off. A dark room is the most conducive for sleep – day or night.
   
• Noise. Sudden, loud noises from inside or outside the home can disrupt sleep. Steady, low sounds, such as the whir of a fan or air conditioner, are soothing because they help block distracting noises.
   
• Temperature. The ideal bedroom temperature is 60 to 65 degrees Fahrenheit (16 to 18 degrees Celsius). A room that's too warm or too cool can disrupt comfortable sleep.

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