Month: August 2021

Ways to Help Get a Dog to Sleep

Ways to Help Get a Dog to Sleep

Most dogs are very energetic creatures. Craving constant attention and activity, their wholehearted enthusiasm and loyalty are why we love to have them in our lives. However, if that energy runs long into the night, it can result in disruptions to your own efforts to relax or to get enough sleep. So how do you get a dog to sleep? 

Like all animals, a dog will eventually tire and need sleep in order to regain their energy levels. Boost your own sleep pattern by following these tips to helping a dog get some shut-eye.  

1. Get plenty of exercise 

Just like us humans, part of staying fit and healthy is getting plenty of exercise. A handy secondary benefit of that is that come bedtime, your dog will have used up their bounds of energy and be ready to nod off.  

Depending on the size and breed of your dog, they’ll need a daily walk to ensure a night of uninterrupted sleep. In general, the bigger the dog the longer you’ll need to walk them to tire them out. Grab your dog’s lead and a tennis ball and head out to the local park for a walk.  

Aside from walks, you could grab any other opportunities to use up a bit of your dog’s seemingly endless energy reserves. If you’re out in the back garden, grab a Frisbee or ball and play a five-minute game of fetch. It will all count come bedtime.  

2. Think about where your dog should sleep 

Sometimes we don’t want to be without our dogs at any time, so it can be all too tempting to allow your fluffy, cuddly dog into your bedroom at night. However, if you find it sees you and your dog get a worse night’s sleep, you may want to reconsider.  

Studies, such as this one reported in Vice, have shown that sleeping with your four-legged friends can easily lead to disruptions during the night. The extra heat in the bed makes it more likely you’ll wake up, as does any movement that will take place throughout the night (which affects both you and your dog).  

Plus, the hairs that make their way into the bed can lead to itching and irritation of your skin. This can affect anyone but is particularly disturbing for those with asthma or skin complaints. It can be hard to say no and shut the bedroom door each night, but it can lead to better sleep all round.  

3. Create a cosy environment 

Dogs are just like us. They want a comfortable bed and a peaceful environment in which to sleep. For that reason, you need to review where your dog is sleeping and make sure it’s as cosy as possible. 

Invest in a nice comfortable bed and throw in a blanket and their favourite toys to make it as enticing as possible. Once you’ve nailed the bed, consider the surrounding environment. Is their bed in a warm part of the house? Solid floors beneath the bed might be a little hard or cold, so add a rug beneath the bed for extra warmth. Is it quiet and dark? Noises from outside and streetlights could wake your dog in the night and lead to barking. If you need to, move the bed into a quieter room and use blinds to block out any external light. 

4. Stick to a routine bedtime 

A dog needs to recognise when it’s almost time to hit the hay. To make sure this is the case, you’ll need to establish a routine. As much as you possibly can, make sure your dog eats their meals at the same time each day and heads out for a walk at roughly the same time. Make sure your last mealtime isn’t too late either, allowing food to digest properly before bed.  

When it comes to bedtime, be firm and stick to the routine. Be sure to include a final toilet trip every night; one thing that’s sure to cause problems in the night for a dog is the need to do its business. 

5. Consider any disruptions  

Changes to general life routine can cause disruptions to sleep too. Think of how you might struggle to sleep if you stop in a hotel for a night. The same logic can be applied to dogs. Have you recently moved home, or had to move your dog’s bed into a different room? If so, it might have a negative effect on their sleep. 

When a change in daily routine occurs, allow for some time to adjust. Just ensure you are applying all the other tips we’ve discussed here to allow for a smooth transition.  

6. Try sleep-inducing treats   

It isn’t recommended that anyone (or any dog) eat shortly before they go to bed, but products do exist that could give your dog that little push into the land of nod. Try bedtime treats with natural, sleep inducing-remedies like chamomile and see if it makes a difference. Just leave enough time for it to digest.  

For any dog-related sleep aids, always ask your vet. They might recommend melatonin (a sleep-inducing chemical) supplements or pills that can be added to a dog’s food. Before you try anything, be sure to consult an expert.  

Posted by m6beds in Better Night’s Sleep, Choose Your Perfect Mattress, Choosing The Right Mattress, Help Get a Dog to Sleep, M6 Beds
How to Get More Deep Sleep: 5 Tips

How to Get More Deep Sleep: 5 Tips

Given the importance of deep sleep, it’s worth considering what steps you can take to maximise it. Much of the advice you can give is similar to general advice on getting a good night’s sleep. Here are five of the best tips for topping up your deep sleep.   

1. Reduce Stress 

Stress is one of the biggest disruptors of general health and wellbeing, and it can have a significant knock-on effect on your quality of sleep. Spending your nights in bed tossing and turning reduces the amount of time you are asleep, limiting the amount of deep sleep you’ll gain. 

Reducing stress is easier said than done, but there are things you can do to help relax your mind. Try meditation, a calming evening bath, or regular exercise (a well-known stressbuster) to start brining those stress-levels down.  

2. Establish a Routine  

Routines are important to your body. A consistent, established body clock will do wonders to anyone hoping to get more deep sleep. Try to stick to a regular bedtime and, even across weekends, make the effort to wake up at the same time each morning.  

If you find yourself staying up late on a Friday and Saturday night, but then unable to sleep in later, your ability to get enough deep sleep each night will be hindered. 

3. Stay Healthy  

Lifestyle can play a significant part in the quality of your general sleep cycle. Exercising is a vital part of any healthy lifestyle. Among the many benefits you’ll see is a handy boost to the quality of your sleep.  

Tire out your mind and body by heading out to the gym or the local park for a run. Just be sure to time it correctly. Leave it too late and your body won’t have had the necessary time to wind back down, leaving you full of energy when you hit the hay. Give yourself at least a few hours of time to wind down post-activity.  

4. Block Out Light  

The sun plays a huge role in regulating your sleep pattern. Body clocks can be woken up by the sun rising, regardless of how much deep sleep you’ve had. Know that feeling of grogginess and fatigue that feels like you haven’t even been to sleep? That occurs when you wake up during deep sleep.  

This can be a bigger problem during summer when the sun rises earlier. If you find the sun bleeding in through your curtains, disrupting your sleep, you might want to invest in some good quality blinds or blackout curtains. 

Even in your room, take steps to minimise any distracting light that could wake you from deep sleep. Are your TV and laptop standby lights switched off? Will your phone light up if you receive a late-night text? These can all be barriers to your deep sleep, so take steps to block out as much light as you can.  

5. Get the Room Temperature Right  

One other significant boundary to deep sleep can be temperature. It’s no secret that we struggle with sleep more during the increased heat and humidity of the summer months. Our body temperature needs to drop a couple of degrees to get off soundly to sleep. A warm room can see your body temperature rise, bringing sweats and irritation in the night. 

To keep cool, think about wearing breathable pyjamas and invest in some lighter, fresher bedding. If needs be, purchase a small fan so you’re bathed in cool air throughout the night. 

The principles of getting the right amount of deep sleep are not dissimilar to those of sleep in general. Given how vital deep sleep is in the cycle of sleep, putting the time into finding the right methods and routine for good sleep could be the key to feeling fitter and more productive during the day.  

Posted by m6beds in Better Night’s Sleep, Deep Sleep, M6 Beds, Mattress Type, Mattresses, Sleep Better
What is Deep Sleep?

What is Deep Sleep?

We all know that getting your head down for seven, eight, or nine hours of sleep each night is optimum for health and wellbeing – but is it as easy as just tallying up those hours? 

The quality and type of sleep you’re getting is just as valuable as the amount of sleep you get each night. One of the most vital stages of sleep is “deep sleep”. This guide discusses what deep sleep is, where it comes in the sleep cycle, and how you can ensure you’re getting enough of it.  

How Deep Sleep Fits into the Sleep Cycle 

A night’s sleep contains five distinctive stages. The first four are non-REM (Rapid Eye Movement) sleep stages and the fifth and final is a REM sleep cycle.  

Deep sleep occurs during stages three and four, which are both non-REM sleep stages. During the deep sleep period your body will be: 

  • In its calmest state – your heartbeat and breathing are slow, and your muscles are relaxed 
  • Relaxed and switched off – your brain activity is at its lowest throughout the whole cycle 
  • Cool – your body temperature is at its lowest 
  • Fast asleep – it’s more difficult to wake up during deep sleep than in any other sleep stage 

Occurring in the first half of the night, the first cycle of deep sleep lasts from 45 to 90 minutes. Subsequent deep sleep stages do occur, but they will gradually shorten in time. Once complete, your sleep cycle moves to REM sleep, where your heart rate and breathing increase and you’re most likely to dream. 

Why Deep Sleep is so Important 

Deep sleep is the most important sleep stage to maintaining good health and wellbeing. During deep sleep, your body and mind are in the best place to recover. The following takes place during deep sleep:  

  • Repair and growth of muscle tissues and bones 
  • Reinforcement of immune system 
  • Restoration of energy levels  
  • Rebalancing of blood sugar levels and metabolism 
  • Consolidation of memories 

Ultimately, deep sleep is your body’s opportunity to recover and repair, both mentally and physically. The more deep sleep you’re able to get, the more your body is able to recover.  

How Much Deep Sleep Should I Get? 

According to the Institute of Medicine Committee on Sleep Medicine and Research, a healthy human should get around 13%-23% of deep sleep every night. Based on eight hours of sleep, that amounts to between 62 and 110 minutes.  

Of course, people of different ages require different amounts of sleep. This is particularly true of children. Toddlers require 11-14 hours each night, and that number decreases slowly to around 8-10 for teenagers. Keeping the same principle as above, children require more deep sleep than adults to recover sufficiently for the next day. 

Posted by m6beds in Deep Sleep, M6 Beds, Sleep Cycle
How to get back into a healthy sleep routine after the summer holidays

How to get back into a healthy sleep routine after the summer holidays

As the summer holidays draw to a close we notice a change in our sleeping habits. As a result of lie-ins, late nights, too much screen time and indulging in sugary foods our bedtime routines become disrupted and this can be hard to shake.

Come September, when the schools and offices begin to open their doors once again, it is important that we re-establish a healthy sleep routine. This article provides some tip-tops for children and adults alike.

Limit your screen time

Though it is tempting to spend your down-time catching up on what is going on in the world, messaging friends and family or watching a film before bed, this will only make it harder to sleep.

The blue light emitted from your screen, be it your TV, phone or tablet, will negatively impact your sleep. This is because it impacts the melatonin (the sleep-inducing hormone) levels in your body, which makes it more difficult to fall asleep. 

This does not mean you cannot watch TV or scroll through social media for the entire evening. However, it is advised that you create a technology-free environment at least 30 minutes before bedtime as this will give you enough time to relax and wind down before sleeping. 

Re-establish a bedtime routine

With holidays, weekend trips and sleepovers it is easy to let your normal routine slip during the summer holidays. Sometimes it can be hard to get some semblance of routine back however we have three top tips to help you out:

  1. Enjoy a relaxing bath will promote sleep: The drop in your body temperature mimics the body’s natural decrease in temperature as it prepares itself for sleep.
  2. Create a calm sleeping environment: Avoid going on your phone or any other device in the run-up to bedtime as bright lights will tell your brain it is not time to sleep. 
  3. Try some relaxation techniques: Some of the most useful of these include meditation, reading and puzzle-solving.

Make sure you have the right mattress

Creating a cosy and comfortable sleep environment is key to a good sleep. A comfy bed will both naturally encourage you to start your bedtime routine earlier and increase both the quality and quantity of your sleep. 

If you are in need of a new mattress or have any questions or queries please call us on 01270879379. 

Posted by m6beds in M6 Beds