How's Your Sleep

How's Your Sleep

We all have too much to do, so take time out and recharge yourself by getting 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.

Give yourself "permission" to go to bed. As hard as it may be to put away your "to do" list, make sleep a "priority." You'll thank yourself in the morning.

Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime.

Develop a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night.

Keep regular hours. Keep your biological clock in check by going to bed around the same time each night and waking up close to the same time each morning – even on weekends.

Create a restful place to sleep. Sleep in a cool, dark room that is free from noises that may disturb your sleep.

Sleep on a comfortable, supportive mattress and foundation. It's difficult to sleep on a bed that's too small, soft, hard, old, or simply worn out.

Exercise regularly. Regular exercise can help relieve daily tension and stress – but don't exercise too close to bedtime or you may have trouble falling asleep.

Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep.

Don't smoke. Smokers take longer to fall asleep and wake up more often during the night.



Reduce alcohol intake. Drinking alcohol shortly before bedtime interrupts and fragments sleep.

Women & Sleep

Women & Sleep

Pregnancy: Sleeping for Two

Pregnancy is an exciting and physically demanding time. Physical symptoms (body aches, nausea, leg cramps, fetus movements and heartburn), as well as emotional changes (depression, anxiety, worry) can interfere with sleep. In the NSF poll, 78% of women reported more disturbed sleep during pregnancy than at other times. Sleep related problems also become more prevalent as the pregnancy progresses.
Women's Unique Sleep Experiences


Sleep is a basic human need. It’s as important for good health as diet and exercise. When we sleep, our bodies rest but our brains are active. Sleep lays the groundwork for a productive day ahead. Although most people need eight hours of sleep each night, the National Sleep Foundation (NSF) 1998 Women Sleep Poll found that the average woman aged 30-60 sleeps only six hours and forty-one minutes during the workweek. Research has shown that a lack of enough restful sleep results in daytime sleepiness, increased accidents, problems concentrating, poor performance on the job and in school, and possibly, increased sickness and weight gain.


Getting the right amount of sleep is vital, but just as important is the quality of your sleep. Conditions unique to women, like the menstrual cycle, pregnancy and menopause, can affect how well a woman sleeps. This is because the changing levels of hormones that a woman experiences throughout the month, like estrogen and progesterone, have an impact on sleep. Understanding the effects of these hormones, environmental factors and lifestyle habits can help women enjoy a good night's sleep.
Tips that May Help Sleep. . .
Make sure you mattress is comfortable and supports your entire body.
Exercise regularly, but finish your workout at least three hours before bedtime. Exercise may relieve some PMS symptoms and increase the amount of deep sleep.
Avoid foods and drinks high in sugar (including honey, syrup), and caffeine (coffee, colas, tea, chocolate), as well as salty foods and alcohol before bedtime. Caffeine and alcohol disturb sleep.
Try to have a standard bedtime routine and keep regular sleep times. Make sure your bedroom is dark, cool and quiet and that your pillow, sleep surface and coverings provide you with comfort.
Consult your healthcare professional, if needed.
First Trimester (Months 1-3)


High levels of progesterone are produced, increasing feelings of sleepiness. Also, the number of times a woman wakes up during the night to urinate increases. Disturbed sleep patterns may begin. Interrupted sleep can cause daytime sleepiness. Women tend to sleep more during this time than before they were pregnant, or later in pregnancy.
Second Trimester (Months 4-6)


Progesterone levels still rise, but slowly. This allows for better sleep than during the first trimester. The growing fetus reduces pressure on the bladder by moving above it, decreasing the need for frequent bathroom visits. Sleep quality is still worse than it was before pregnancy.
Third Trimester (Months 7-9)


Women experience the most pregnancy-related sleep problems now. They may often feel physically uncomfortable. Heartburn, leg cramps and sinus congestion are common reasons for disturbed sleep, as is an increased need to go to the bathroom. (The fetus puts pressure on the bladder again.) One recent study reported, that by the end of pregnancy, 98% of the women were waking during the night.
Snoring and Severe Daytime Sleepiness



Pregnant women who have never snored before may begin doing so. About 30% of pregnant women snore because of increased swelling of their nasal passages. This may partially block the airways. Snoring can also lead to high blood pressure, which can put both the mother and fetus at risk. If the blockage is severe, sleep apnea may result, characterized by loud snoring and periods of stopped breathing during sleep. The lack of oxygen disrupts sleep and may affect the unborn fetus. If loud snoring and severe daytime sleepiness (another symptom of sleep apnea and other sleep disorders) occur, consult your physician.
Restless Legs and Poor Sleep


More women (28%) than men (21%) report restless legs syndrome (RLS) symptoms in the NSF's 1998 Omnibus Sleep in America Poll and up to 15 percent of pregnant women develop RLS during the third trimester. RLS symptoms, such as crawling or moving feelings in the foot, calf or upper leg, momentarily disrupt sleep. Moving the legs can stop these symptoms temporarily, but the irritation returns when the limb is still. Fortunately, RLS symptoms usually end after delivery of the baby. However, women who are not pregnant can also suffer from RLS.


Medications used to treat RLS may cause harm to the fetus and should be discussed with your doctor.
Sleep tips for Pregnant Women
In the third trimester, sleep on your left side to allow for the best blood flow to the fetus and to your uterus and kidneys. Avoid lying flat on your back for a long period of time.
Drink lots of fluids during the day, but cut down before bedtime.
To prevent heartburn, do not eat large amounts of spicy, acidic (such as tomato products), or fried foods. If heartburn is a problem, sleep with your head elevated on pillows.
Exercise regularly to help you stay healthy, improve your circulation, and reduce leg cramps.
Try frequent bland snacks (like crackers) throughout the day. This helps avoid nausea by keeping your stomach full.
Special "pregnancy" pillows and mattresses may help you sleep better. Use of additional regular pillows can also help support your changing body.
Naps may help. The NSF poll found that 51% of pregnant or recently pregnant women reported at least one weekday nap: 60 % reported at least one weekend nap.
Talk to your doctor if insomnia persists.


Once her baby is born, a mother's sleep is frequently interrupted, particularly if she is nursing. Mothers who nurse and those with babies that wake frequently during the night should try to nap when their babies do. Sharing baby care to the extent possible, especially during the night, is important for the mother's health, safety, performance and vitality. After-birth blues (post-partum depression) may also be related to sleep problems. This is usually a temporary condition treatable with professional help.

Sleeping & Aging

Sleeping & Aging

The changes that aging brings tend to come upon us unnoticed at first, like the passing of the seasons. Slowly, over time, we become aware that our eyesight is less keen or our hearing less acute. In the same way, our experience of sleep is altered. It's not that our sleep needs decline with age, in fact research demonstrates that our sleep needs remain constant throughout adulthood. Most of us still require the same seven to nine hours of sleep a night we always did. However, a good night's rest may prove more elusive as we grow older. Lifestyle changes and behavioral practices may also play their part. Daytime naps may make us less tired at bedtime. Poor sleep habits may have become entrenched, and we may associate our bed with television watching or reading, not sleeping. Stress and bereavement may lead to early awakenings or interrupted sleep. And in the silence of our bedrooms, the bark of a neighbor's dog or a passing siren may trouble us more than when we were younger.

How Sleep Changes

Middle-aged and elderly people tend to spend less time in deeper sleep than younger people. In addition, the average total sleep time increases slightly after age 65 as do reports of difficulty falling asleep. One study found that after 65, 13 percent of men and 36 percent of women reported taking more than 30 minutes to fall asleep.


What causes this difficulty? The elderly generally secrete lesser amounts of certain chemicals that regulate the sleep/wake cycle. Both melatonin (a substance produced by the pineal gland that promotes sleep) and growth hormone production decrease with age.


There are also changes in the body temperature cycle which occur with age. These factors may cause, or be a consequence of, sleep problems. In addition, a decrease in exposure to natural light and a change in diet may increase difficulty sleeping. Some researchers theorize that daytime inactivity (lack of exercise) and decreased mental stimulation may also lead to the "aging" of sleep.


Falling asleep isn't the only difficulty older people may face at night. Sleep also becomes more shallow, fragmented and variable in duration with age. The elderly wake more frequently than younger adults. Recent research suggests that the aging bladder can contribute to this. As a result, daytime sleepiness occurs.


Persistent trouble falling asleep at night or frequent drowsing by day is not normal or inevitable with age.


Sometimes, age-related changes mask underlying sleep disorders. For example, sleep apnea, a breathing disorder, is more common in the middle and elder years. The repeated awakenings caused by a literal lack of breath lead to daytime sleepiness. How can you tell whether daytime drowsiness is a result of a sleep disorder, sleep deficit or depression? Consulting a sleep specialist should lead to solutions that allow you to achieve better sleep.

The Impact of Sleep Problems

Sleep Deprivation has measurable negative effects on performance as well as physical and mental health. These effects can result in reduced energy, greater difficulty concentrating, diminished mood, and greater risk for accidents, including fall-asleep crashes. Work performance and relationships can suffer too. Pain may also be intensified by the physical and mental consequences of poor sleep.

Sleep Tips

There have been many well-documented studies about quality sleep and its impact on feeling healthy. Tilam King is at the industry forefront in applying these scientific principles to the design of our products. Our mission is to understand how our mattresses can help you achieve healthy rest.