Month: July 2021

How to sleep in hot weather if you share a bed with someone else

How to sleep in hot weather if you share a bed with someone else

Following the recent heatwave we have compiled a list of top tips on how to get the best night’s sleep possible when sharing a bed with someone.

We’ve all been there. Rolling around in sticky sheets, flipping your pillow every four minutes, desperately hoping a breeze is going to find its way through your window.

Every year, on the rare days where the temperature skirts 30 degrees, we all basically develop heatwave insomnia. And it’s even worse if you share a bed.

No amount of pillow-flipping or duvet-turning can counter the additional heat that comes from another human body – but if you don’t want to opt for separate beds (or don’t have an additional sleeping space), there are things you can try.

Here’s a few ideas for how you can sleep better in this heat.

Take a cool shower

Just before you go to bed, take a cool shower to bring your body temperature down. Your body temperature needs to drop when you go to sleep, giving it a helping hand by cooling off in a cool shower should help you get to sleep faster.

Ditch your duvet

If you are someone that needs to sleep under the covers at night opt for a straight cotton bedsheet or quilt cotton cover- and if there are two of you, have one each. This will ensure moisture wicks away from each individual and bed-sharers don’t end up sticking to each other.

Sleep alone

Sorry lovers, if the heat is really too much you may have to sleep apart.

The good news is that heat rises, so the person banished to the sofa for the sweaty evening is likely to have a cooler night’s sleep.

Posted by m6beds in Better Night’s Sleep, Hot Weather, Hot Weather Sleep Hacks, Improve Sleep Patterns, Invest In A Bigger Bed, Investing in a Bed, M6 Beds
How to make your puppy go to sleep

How to make your puppy go to sleep

During their first few months, the excitement and energy levels of a puppy can be heightened, as can their sensitivity to disruption. It can make bedtime an even more difficult period. The same advice absolutely applies when it comes to helping a puppy go to sleep, but here are just a few more pointers to help you out. 

  • Be patient  

You’ll likely encounter problems when a puppy first moves into your home, making patience an even more important virtue. The transition to living in your home will be confusing and scary for puppies, making interruptions inevitable. Be patient until they grow familiar with their surroundings.  

  • Leave them be 

If you’re happy that you’ve provided everything your puppy needs for a good night’s sleep, try to leave them be until the morning – even if they bark for a short period. Leave them to settle back down and you might find their attempts for late-night attention will stop.  

  • Don’t give in 

When they’re at their youngest, and cutest, it can be even more difficult to say no and shut puppies away. If you do give in, they will start to become used to sleeping in your room or getting attention when they want it. It will make a smooth, disruption-free night even more difficult to achieve. Stay strong and don’t give in.  

In many ways, advice on how to help dogs and puppies to sleep mirrors that of humans. Ultimately, as animals, we have energy reserves that need to be recharged by sleep. Following the tips and guidance above could be the key to nudging your pup to sleep each night.   

Posted by m6beds in Help Get a Dog to Sleep, M6 Beds, Puppy Sleeping
The Caveats of Napping and Power Napping

The Caveats of Napping and Power Napping

To reap the benefits of napping, there are some key caveats to take into consideration.  

Make Them Short  

When we say napping can bring about positive health change in your day, this is invariably referring to “power napping”.  

A power nap refers to a sleep that is short in duration – usually between 10 and 30 minutes. It’s something you might do at work on your lunch break, or during a Saturday afternoon before a night out.  

The scientific studies outline performance benefits based on naps of less than 30 or 40 minutes. This will stop you from dropping into a deep sleep state. Once you drop into a deep sleep, you’ll need a longer, night-time kind of sleep to feel any benefit when you wake up. If you end up sleeping for an hour or two, you’ll drift into a deep sleep and likely suffer from sleep inertia, a slightly impaired state of cognitive and sensory-motor performance, when you wake up. You’ll likely feel worse than you did before you went to sleep, experiencing fatigue and grogginess.   

Make sure you only nap in short bursts is key to ensure you experience all the benefits it can bring. 

Prioritise a Good Night’s Sleep   

The first question to ask yourself before you take a nap is “why?”. If the answer is that you consistently need to catch up after a poor night’s sleep, then you need to readdress your priorities.  

The link between regularly getting good sleep and your long-term health are well established. If you’re struggling to sleep at night, suffer from insomnia or sleep apnea, but you’re taking naps every day, those naps might be hindering your ability to drop off at night. Treat a nap as a mid-afternoon burst, but never as a substitute to a good eight hours each night.  

Napping Could Point to Illness   

If you’re spending big chunks of your day feeling tired but evening sleep isn’t a problem, it could be a sign of a more serious health concern. Studies, like this one in the American Journal of Epidemiology linked those who nap with higher rates of mortality. This isn’t to say that napping increases your chance of an early death. It points to the fact that people suffering from illness are more likely to nap during the day due to the fatigue that comes with their complications.  

Don’t Take Them to Late 

Naps don’t just have an optimum length; they also have an optimum time of day. Lunchtime is the best part of the day to head off for a nap – between the hours of 12pm and 2pm. Neatly coinciding with your office lunch break, it’s the perfect time to refresh and refocus in the afternoon. Leave it till 3pm or later, and you’ll likely cause disruption to your sleep later that night.   

Under the right circumstances, napping can have a hugely beneficial effect on your day. Offices across the world are starting to wake up to the benefits a nap can have on staff productivity if you give them the opportunity to have a calming snooze at lunchtime. If you get the chance to count some afternoon sheep, it could bring a boost in your performance long into the day.  

Posted by m6beds in Benefits of Napping, Buy The Right Bed, Choose Your Perfect Mattress, Choosing The Right Mattress, Clean Bedding, M6 Beds, napping, Power Naps
Is Napping Good For You

Is Napping Good For You

Naps are something we’re all familiar with, no matter where we are in the world. The National Sleep Foundation found that 34% of adults admitted to napping. Given its popularity, a body of scientific evidence has accrued that looks at the health impacts on those that choose to take a quick nap every now and then.  

Napping can feel like a negative activity. You might feel like you’re being lazy or unproductive for getting your head down, but the science suggests that you shouldn’t feel this way. In fact, napping is likely to lead to some positive performance-related benefits, provided you go about it in the right way.  

The Benefits of Napping and Power Naps 

There are many observed benefits of napping. Here’s a few of the main positives, plus some of the scientific research that proves it.   

Decrease Fatigue 

The demands of the modern workplace can lead to tired, fatigued employees as the working week wears on, but naps could be the solution to managing the effects. In 2015, the Industrial Psychiatry Journal published a study that specifically looked at managing fatigue in the workplace. They concluded that taking short naps to “top-up” a healthy sleep cycle can be a powerful tool for reducing fatigue in the afternoon.  

Reaction Times and Performance Lapses 

NASA have spent many years funding research into the power of naps. Being in space is known to disrupt the sleep patterns of astronauts and, given the technicality of their job, any opportunity to boost performance should be capitalised upon.  

The study, detailed here, discovered that pilots are also able to maintain a wide range of performance indicators thanks to a nap. For example, napping astronauts were able to maintain their pre-nap reaction times when they woke up. Those that hadn’t napped would see a decline over the course of their flight.  

They also found that those who napped suffered from 34% fewer performance “lapses”, which in this case was a slow reaction to something happening in the cockpit.  

Improve Memory  

If you need an afternoon pick-me-up, most of us reach for the cafetiere and brew ourselves a coffee. But research shows that when it comes to something like memory (a key marker of workplace performance), you might be better served reaching for a pillow. 

A study in the Behavioural Brain Research journal found that naps were found to provide a consistent boost in performance across many different memory tasks. Caffeine on the other hand, provided mixed results.   

Posted by m6beds in Benefits of Napping, M6 Beds, napping, Power Naps