Having a good night’s sleep isn’t just dependent on having a good pillow or a quality mattress. Your quality of sleep also depends a lot on what happens before you even climb into bed for the nigh. Below, we've listed some things to do before bed that will help you get the rest you deserve:
- Stay away from caffeine! It seems like a no-brainer not to drink caffeine directly before bed, but did you know that caffeine stays in your system for up to 12 hours? That means a mid-afternoon coffee-booster can mess up your sleep later at night. To make sure that caffeine isn't affecting your sleep, play it safe and skip the post-lunch caffeinated drinks.
- Let it go. There's a reason that the phrase, "Don't go to bed angry." is so popular; because it's true! Anger and stress trigger the "fight or flight" response in your brain, and that causes a serious increase of adrenaline in your brain. Adrenaline is what makes you feel hyped up before going on a big roller coaster, and what makes you anxious and jumpy during a super scary movie. It's pretty much the antithesis of calm and relaxed! Even if you argued with a friend earlier or are upset with a person or situation, do your best to resolve the conflict before bed, so that your brain can calm down from its adrenaline-pumped state.
- Reduce your alcohol intake. There's nothing more relaxing some nights than enjoying a good book and a glass of red wine in bed. Or at least, that's how it feels in the moment. However, alcohol reduces your overall sleep quality and is likely to wake you up later in the night.
- Don't exercise late at night. If you like go to the gym after work, try to plan it three or four hours before bed. Exercise stimulates your mind and body. Even though you may feel tired after working out, your body is boosted with extra energy and stimulating endorphin that need time to calm down before your mind can slip into deep, restful sleep.
- Avoid late-night meals. Consuming food later at night can impede your ability to sleep. Eat at least two hours before bed, avoiding fatty or spicy foods that can be difficult to digest.
- Kick the habit. Nicotine is a stimulant, and just like adrenaline and the work-out endorphins, it can prevent you from getting a good night's sleep. In addition, heavy smokers can sometimes go through withdrawal symptoms at night while sleeping, and that can also disrupt the sleep process.
- Create a cutoff time for liquids. Just like kids, adults should steer clear of late-night liquids. Beverages before bed increase the chances that you'll have to get up in the middle of the night to go to the bathroom.
- Cut back on the bedtime conversations. Although sometimes it may feel like the only time you have to discuss things with your partner is once you're both settled down bed away from work or other distractions. However, bed is not the best place to discuss problems, talk about bills, or recap a tough day at work. Conversations like that fuel anxiety and stress, and can impede you from going to sleep.
Following these tips won't guarantee you perfect sleep, but cutting back on these bad pre-bedtime habits can significantly improve your quality of sleep. What are some things you do to wind down before bed?
Do Anti-Snoring pillows really work? In short: yes, they do! Anti-snoring pillows may seem to take the back seat when it comes to products that control snoring, but they are more effective than people think. Their main use is to ensure proper support of the neck which prevents blockage in the airways. As long as your breathing airways remain unblocked, you won't snore. Anti-snoring pillows stop snoring by supporting the neck in such a way that the palate and the throat remain apart, preventing the chances of blockage. You can also find anti-snoring pillows that make you sleep on your side, which reduces the chances snoring.
An effective anti-snoring pillow should be comfortable and provide you with restful sleep, so that you wake up in the morning feeling refreshed and energized. Anti-snoring pillows are designed to keep your head and vertebral column aligned. The pillow should properly support your spine and head, and that will allow free, unblocked air flow to make your breathing easier.
One of the causes of snoring occurs when your palate and throat touch when you lay on your back. This blocks the airways and makes breathing difficult, resulting in snoring. Another cause of snoring is nasal congestion. Nasal congestion is another thing that obstructs your airways and also makes snoring problems worse. There are many nasal sprays on the market to help alleviate this problem, but you should consult your doctor before using any strong products, and be sure to follow the directions on the bottle exactly to avoid nose bleeds and soreness. If you use nasal spray in conjunction with an anti-snoring pillow, that should greatly alleviate your snoring. Many varieties of anti-snoring pillows are available both in stores and online. When shopping for anti-snoring pillows online, be sure to carefully read the pillow description to make sure it's exactly what you need.
More and more people are buying memory foam pillows because of their unrivaled support and incredible comfort! However, memory foam pillows can pose a problem when you need to clean one. Memory foam is incredibly delicate, and one mistake could ruin your comfortable, cozy pillow forever! No need to stress, though - we've compiled a list of instructions for cleaning your memory foam pillow, including how to remove stains and odors. Keep reading to learn how to clean your memory foam pillow:
Cleaning Don'ts - What To Avoid When Cleaning Your Memory Foam Pillow:
Memory foam is incredibly delicate, and if you try to clean it the wrong way, it could ruin your pillow! Here are some don'ts for cleaning your memory pillow.
DON'T scrub, rub, or otherwise harshly or vigorously cleanse your pillow.
DON'T use traditional/industrial-strength cleaners.
DON'T use hot or warm water to clean your pillow.
DON'T use excessive water when cleaning. (Only a little bit is needed!)
And, above all else...
NEVER, ever, ever put your memory foam pillow in the clothes washer or dryer (unless the cleaning instructions on the manufacturer tags state that you can). Putting your memory foam pillow in the washer or dryer WILL ruin it, no exceptions! It is one of the worst things you could ever do to memory foam!
Now for some dos! Here's how to clean your beloved memory foam pillow:
Now, we all know by know that we shouldn't eat or drink in bed (really, it's just a spill waiting to happen!), however, we do anyways. and sometimes the inevitable happens and we're faced with a spill on the pillow, wishing we could go back in time and tell our past self to keep the water, wine, or soup out of the bedroom. Here's how to clean up a spill before it sets into the memory foam. While a spill is still wet:
- Use a clean bath towel, pressing down on the spill, to absorb as much of the spill as possible. Use as many towels as needed in order to pick up as much of the spilled liquid as you can.
- Mix together a solution of cold water and a small amount of mild soap, but enough soap to produce bubbles.
- Stir the solution to make bubbles.
- Starting from the outside of the spill and working your way to the center, gently dab the lather from the cleaning solution onto the spot. Do NOT rub it onto the spill, only gently dab it down.
- Using a dry, clean towel, pat the area until it's as dry as possible.
- Set the pillow aside to air-dry. Place it in front of a fan to dry it quicker. You can use a hairdryer, but ONLY if it's on the "cold" setting that doesn't produce any heat!
- Make sure the pillow is completely dry before sleeping on it again.
Memory foam is delicate and can be difficult to clean, but that doesn't mean it's a hopeless endeavor! Taking care of a spill as soon as it happens, and treating your pillow gently, will ensure that your pillow will enjoy a long, clean life.
Cleaning your mattress normally should remove any light surface stains, but what if the stain is deep? If a stain is particularly stubborn and won't go away, even with cleaning your entire mattress, try one of these methods below to lift the stain.
- Dampen the stained area with lukewarm or room-temperature water and sprinkle with Borax (or any dry boric acid. It can typically be found in the laundry aisle at the grocery store).
- Dab and blot the stain with a sponge or washcloth in circular motion until it disappears. Do not scrub! Scrubbing the area will set the stain in deeper and make it even harder to remove. Blot the area dry with a clean towel, and then vacuum with a hand vac to remove any Borax residue.
- Using a sponge or washcloth, dampen the stain with hydrogen peroxide.
- Dab and blot the stained area in a circular motion.
- Spray the area with Petzyme (or any enzymatic pet stain removers that can be found at most pet stores), and let it sit for 15 minutes.
- Dab the area with a dampened washcloth and vacuum the area once it dries.
- NOTE: The hydrogen might discolor the memory foam while removing the stain.
If an odor is the problem instead of a stain, try using these methods below to eliminate lingering odors. Whether the odor is from a stain (like pet urine or spilled perfume) or from the air (like cigarette smoke), it can linger in memory foam for a while if not taken care of!
- Set your mattress outside and let it air out for a few hours (only if the odor is from an air-born smell, like smoke, or if it's a musty smell)
- Spray the mattress all over with a mixture of 2 parts water to 1 part vinegar and let dry. The vinegar smell will
- Sprinkle baking soda over the entire mattress and allow it to sit overnight. Then, vacuum thoroughly with a hand vac.
If these methods still don't lift the stain or get rid of the odor, consider getting in touch with a mattress cleaning professional. If a stain has soaked into the mattress padding, for sanitation and health reasons you may need to replace to mattress as bacteria can continue to grow inside the padding even after the surface stain is gone.
Cleaning your memory foam mattress can be a daunting task if you're not sure how to clean it properly. Memory foam is delicate and needs to be cleaned properly to keep it from losing some of its rebounding shape. We know how hard it can be to clean your memory foam mattress or topper without the right instruction, so here are some things you can do to clean your memory foam mattress or topper!
You will need:
- Hand vacuum or regular vacuum with soft brush attachment
- Fabric cleaner
- Spray bottle
- Spray attachment for hose (if doing the task outdoors) or a detachable shower head (if doing the task in the tub)
- Distilled white vinegar
- Hair dryer or electric fan
Remember to always check the manufacturer's tags on your mattress or topper for any cleaning instruction specific to their product, and follow all warnings and cautions on the tag to avoid harming your mattress (or yourself!)
To clean your mattress/topper:
- Vacuum the mattress or topper thoroughly with a hand vac or a soft brush attachment
- If you are cleaning your mattress indoors, put it in a bathtub. If cleaning it outdoors, place it on a tarp or any clean, water-repellent platform.
- Mix 1 part fabric cleaner with 2 parts water and shake or swirl to mix well.
- Stand the mattress on end and spray the entire front and back of the mattress/topper with the solution you just mixed, and let it sit for 30 minutes.
- Rinse out the mattress with a hose (if outdoors) or detachable shower head (if indoors)
- Gently let out the excess water by folding the mattress and pressing down. DO NOT wring out your mattress or topper, as the memory foam might tear.
- Empty the spray bottle of the fabric cleaner solution and fill it with 1 part vinegar to 4 parts water.
- Repeat steps 4 - 6 using your new vinegar solution.
- To dry your mattress, use a hairdryer on the coolest, lowest setting, or put it on the floor in front of a oscillating fan. Do not put your mattress back on your bed, or sleep on your mattress until it is completely dry.
These cleaning instructions work for both memory foam mattresses and memory foam mattress toppers. You should clean your mattress every now and then, even if it doesn't smell bad, to extend and preserve the life of your mattress. It is very important that you NEVER put your topper into a washing machine or clothes dryer, as it will tear and destroy the memory foam.