According to the American Sleep Association, insomnia is the most common specific sleep disorder with 30% of adults reporting short-term insomnia and 10% reporting chronic insomnia. Terry Cralle, RN, is a certified Clinical Sleep Educator and certified in Clinical Sleep Health. She is also the co-author of Sleeping Your Way To The Top as well as children's book Snoozby and the Great Big Bedtime Battle. She says, “The quality of life you lead largely depends on how well you sleep at night.” There are many factors that can contribute to sleep issues. But no matter the diagnosis, Cralle believes our bedrooms can be part of the problem and that re-evaluating our sleeping spaces can be a drug-free way to treat insomnia. Put Sleep First Cralle believes bedrooms should only have two purposes—sleep and sex. Anything else can potentially affect our health negatively.
The first step of auditing a bedroom for optimal rest is to remove anything we don’t need because clutter can cause stress and anxiety. This even includes items we store under the bed. “Even though it’s out of sight, it’s still distracting. If you are short on storage space, only store sleep-related items there (bed sheets, linens, and pillows),” Cralle says. Remove excessive books, electronics, unfolded laundry, exercise equipment, stacks of bills and other work. Neaten up any objects that must be left out. Nightstands also tend to be used for storage. Cralle says to make sure your nightstands have cabinets or drawers to minimize visual clutter. “Limit the nightstand surface to a lamp, photo, book or journal and water carafe.” Additionally, if you don’t really need a big/ oversized bed - swop it out for a comfortable three quarter bed. Check out these great three quarter beds at Bed King if you’re looking for some inspiration. Article source: https://www.forbes.com/sites/amandalauren/2019/04/29/how-to-design-your-bedroom-for-a-better-nights-sleep/#1e6774e64ff4
0 Comments
Getting a good night's sleep can sometimes feel like chasing a unicorn, pointless because what you're after doesn't seem to exist. If your sleep space doesn't promote rest and relaxation, it's time to consider designing your bedroom for better sleep. A recent study by the Farnsworth Group, an engineering and architecture firm, found that 77 percent of people identified their bedroom as the area in their home that has the most impact on their well-being. In addition, The National Sleep Foundation noted that the average person spends one-third of their time sleeping, which makes a solid case for making your bedroom a place of respite. "Because sleep is so crucial to maintaining a healthy lifestyle, you want to make sure your bedroom is a place you can relax and rejuvenate," design expert Gena Kirk, vice president of home building company KB Home, tells Bustle. With Daylight Saving Time spring forward coming, this is an ideal time to switch up your bedroom concept to get more shut-eye, and it's easier than you think. While redesigning your bedroom might feel overwhelming and seem expensive, there are little things you can do on the cheap to make your room more sleep-friendly. 1. Keep It Dark "Natural light is great during the day, but at night, you need a dark room to help trigger your natural circadian rhythm. Select the right window treatments that can keep the room as dark as possible," Kirk says. A great way to block out the light is by investing in some blackout curtains. Not only do they keep your room dark, but blackout curtains can also keep the heat in during the winter and out during the summer. 2. Keep It Quiet Nighttime noise can be pretty disruptive to sleep. While you can use white noise apps, if you want to invest in the mother of all noise-blocking aides, Bose Noise-Masking Sleepbuds are touted as the solution for people who've tried everything else. "At night, you’re trying to shut down completely, and the world is naturally more quiet — and when it’s quiet, even the slightest sound seems loud. Bedside machines can’t cover it, earplugs can’t block it, and earbuds meant for sitting, standing, or moving can’t be worn for hours laying down — especially on your side," Daniel Lee, systems engineer for Bose sleepbuds, said in a press release. "But Bose sleepbuds can. And if you’re someone who’s tried everything and nothing’s worked, or haven’t tried anything believing nothing will we made them for you." 3. Keep It Neutral Believe it or not, the colour scheme of your bedroom matters. "Using a neutral or cool colour palette for the bedroom with flat finish paints help give your bedroom a calming effect," Kirk says. What's more, The National Sleep Foundation noted the people who choose blue hues for the bedroom sleep longer than those who choose other colours because shades of blue make people feel calm. If you can't paint your walls, opt for light blue bedding instead. Seriously, my entire apartment is designed in cream and light blue, and this colour scheme definitely helps me feel more relaxed. Utilise functional bedroom furniture with crips and clean looks. 4. Keep It Cool The temperature of your bedroom can also affect your sleep. The National Sleep Foundation advised that in order to get the best sleep, your bedroom should be between 60 and 67 degrees. If you don't have air conditioning, it can be difficult to obtain this temperature during a heatwave. This is where having a few table fans can help. Place them on your nightstand and aim the fans toward you to create a cool and comfy sleep sanctuary. (Plus, if you don't want to spring for that white noise machine, these can be a stepping stone.) 5. Keep It Fresh If you think aromatherapy is too new age-y for you, get ready to change your mind. A study published in the journal Evidence-Based Complementary and Alternative Medicine found that lavender actually helps improve sleep quality. A great way to get the smell of lavender wafting toward you during the night is with an essential oil diffuser. Alternatively, you can use a lavender pillow spray. My favourite is a lavender mist by Asutra. 6. Keep It Clutter-Free Believe it or not, clutter can make you feel bajiggity, which in turn can make it hard to sleep. In fact, U.S. News & World Report cited a sleep conference where data was presented linking clutter to sleep disorders. Make use of functional bedroom furniture, like the great range at Bed King. Even if you're not a minimalist by nature, you can tune into Tidying Up With Marie Kondo on Netflix and learn how to KonMari your bedroom.
In order to increase your chances of getting better sleep, you basically want to make your bedroom as clean, inviting, and clutter-free as a hotel room. By making a few tweaks, your bedroom can go from a place where you toss and turn to a sanctuary that swaddles you in comfort. And that might be just what you need to drift off to dreamland. Article source: https://bedscapetown.wordpress.com/2019/06/13/how-to-decorate-your-bedroom-for-better-sleep-according-to-experts/ Have you heard of the latest bed in the market? If you love all things young and fresh then this is the bed for you. Why settle for the standard base and mattress when you can get a stylish sleigh bed which replaced the need for a base and you get a beautiful sleigh bed made of the finest wood.
Sleigh beds are the “In Thing” at the moment. Low priced sleigh beds from Bed King save you space in your bedroom and open the room in your bedroom. Replace the need for a base which means no more buying night frills to cover up your bed. The wooden sleigh bed is available in different colours that will suit your bedroom taste. They are available in white wood, brown, and black. They come with a standard headboard which is attached to the bed. No more buying headboards separately, save yourself the money and rather get you a foam or a spring mattress extra length at Bed King as well. Save time and save costs instead of buying your bedroom furniture separately. Gone are those days, now we are in the times of style and luxury. These beds have unique centre support which offers three inner legs in the middle which support the mattress from both sides. They also have wooden planks on either side to give you the ultimate support. They come in four modern legs and extra wooden support around the edges to support your mattress. They come separately from the mattress so you have the buy the mattress on its own. Whether you buy a Simmons, Mewer, or Comfort Solutions. Choose a mattress that is made of the best quality. Whether you want a latex, memory foam or spring mattress. Sleigh beds are ideal for the young graduate who just bought their first house or for the young couple wanting to add style to their bedroom. They are available in double, queen and king sizes. In with new and out with the old. Sleigh beds style defined. Article source: https://www.themattresswarehouse.co.za/sleigh-beds-stylish-quality-in-your-bedroom/ Bunk beds are an innovatively simple, yet an effective solution for small bedrooms with tight space. They offer space even when there is a concern for lack of space. Hence, more people can accommodate in the bedroom without any problem, whereas it would not have been possible with the arrangement under the normal bed.
But there are some criteria to look into before buying a bunk bed. One should pay attention to the following aspects of bunk beds so that one does not regret buying these bunk beds later on.
Hence, before buying a bunk bed, you should give consideration to these aspects of buying bunk beds. You will for sure end up buying the most reasonable one, like the bunk beds for sale at Bed King. Article source: http://www.newspatrolling.com/the-bunk-bed-buying-guidefor-you/ When your child is ready to leave the crib, usually around age two, you can invest in an interim toddler bed that's low to the ground, but you don't need to. A simple bed frame or even a mattress and box spring set directly on the floor will do the job nicely for the couple of years it's needed. When your child is up and running, a sturdy bed and a good-quality mattress and box spring will give a growing body the support it needs to rest comfortably -- and will also survive the occasional "monkeys jumping on the bed." Experts advise replacing mattresses at least every ten years, so if you have to choose between a supportive new mattress/box spring and a new bed frame, choose the former. You can always repaint or refinish the frame, but even the old board in the bed trick will not really improve a less-than-supportive mattress. Good mattresses and box springs are always on sale somewhere, so plan ahead to get the best price on this essential. Always use a box spring with the mattress; the box spring supports the mattress so it can support your little dreamer. (For health reasons, don't use hand-me-down mattresses, and think twice about taking other upholstered pieces. However, old quilts, linens, and other fabric items that can be washed are fine.) When you go mattress shopping, take your youngster along so he or she can "test rest" several mattresses in the price range you've selected. While innerspring mattresses are generally the most supportive and popular at all price points, you may be interested in foam, air, or even flotation (once known as waterbed) options. If you are considering foam, make sure it's supportive enough, and plan to use a coordinating electric heater with any flotation system. If you're considering an innerspring mattress, remember that "firm" doesn't have to feel hard thanks to today's pillow-top cushioning. Every body is different, so let your child try out several choices. A mattress used every day for a decade should be one your child will find comfortable from the start. When your child is about five years old and demanding a "big kid's bed," you'll have a wealth of choices to work with. Most kids adore bunk beds, and they do save space if the room is shared, but make sure you can keep little ones off the top bunk. Also be sure bunk beds have guardrails and that mattresses are five inches or more below these guardrails; even big kids can roll out of bed while asleep. A safety ladder is another must-have. Bunk beds have undergone rigorous legislation in recent years, so look for those labeled as being in compliance with safety laws and industry standards. Many kids decide, as they enter their teens, that they're too old for bunk beds, so it's also wise to choose bunks that can be uncoupled and used as twin beds. If bunk beds aren't your child's style but you're short on space, consider a loft bed. These feature elevated beds with a play area underneath or a desk and other storage. Some offer a second twin bed that installs under the loft. Loft beds work best in bedrooms with ceilings of more than eight feet. Another space saver is a low-profile trundle bed, available in styles from contemporary to traditional. One twin bed unit pulls out from underneath another to accommodate a sleepover guest. Some trundles are freestanding units on casters that are stowed under the primary bed and easily roll out when an extra bed is needed. Other styles sit on frames attached to the primary bed; these also roll out from under the bed. Choose a trundle that moves smoothly and easily and is one your child can handle alone, and be sure corners on the lower bed's frame aren't sharp. Inspired by classic Swedish built-in beds and colored in romantic ice pink and celery, this fairy-tale room is sophisticated and timeless as well as pretty. The real beauty is the multitude of built-in under-the-bed drawers that eliminate the need for a bulky dresser. Designer: Jeanne Benner, Benner Interiors. Similar to a trundle bed, a captain's bed is a twin bed with a number of storage drawers beneath, all on the same frame. Some beds have both a second trundle bed and built-in drawers. A captain's bed that is authentically styled has high sides to keep the sleeper from "going overboard." Canopy beds are a traditional style that, in twin sizes, are marketed mostly to girls. The beds' tall posts support a framework that can support a fabric covering. Some come with drawers or a trundle below. A variant with some of a canopy bed's drama but that may appeal to both boys and girls is a bed with tall pencil posts but no canopy. A twin-size bed is adequate, but, if the bedroom is spacious enough to accommodate it, consider using a full-size bed (also called a double). Once the standard for couples, the full/double bed has been replaced in most master bedrooms by a queen- or king-size model. Following this trend toward "supersizing," an older child may be more comfortable in a double bed than in a twin. Now that you've got the lowdown on bed options, take a look at the next section for tips on selecting bedding. If you want assistance from a sleep expert on the right bed for your child - contact Bed King today! Article source: https://home.howstuffworks.com/home-decor/nursery/decorating-kids-rooms6.htm One bed store Cape Town has, offers a large variety of carefully selected mattresses from the best mattress brands in the world. Not only do they stock a range of different brands, but they also have an assortment of different sizes to suit every preference.
When you choose a certain size mattress, you shouldn’t only be considering the space in your bedroom. The size of your mattress can impact the quality of your sleep. To guarantee a good night’s rest, make sure that you choose the mattress size that is right for you. Once you start searching for a mattress, you may realise that there are many factors that you need to keep in mind to help you make a good choice. Single bed A single size mattress will always be a firm favourite because it is so practical. Single mattresses are an excellent option for children and single adults who have smaller bedrooms.Single mattresses have the added benefit of being very affordable. However, purchasing a smaller mattress doesn’t mean that you need to compromise on comfort or quality. All of the mattress manufacturers offer a large selection of different mattresses to suit different preferences. Single mattress dimensions: 91cm x 188cm Extra length single mattress dimensions: 91cm x 200cm ¾ bed A three-quarter size mattress is fantastic for teenagers who may have outgrown a single mattress because it still easily fits in a smaller bedroom. Single adults who feel lost on a double mattress but cramped on a single mattress may find that a three-quarter mattress is a solution that provides perfect comfort. A three-quarter size mattress could also make your guest room feel just a little bit more luxurious. Three-quarter mattress dimensions: 107cm x 188cm Extra length three-quarter mattress dimensions: 107cm x 200cm Double bed Double size mattresses are ideal for young couples with limited budgets. While offering enough space for two people to sleep comfortably, it is not as expensive as a queen or king size mattress. People who live in apartments or townhouses may also find that a double mattress is a more practical size than a queen or king size mattress. Even an extra length double mattress will fit in an average bedroom effortlessly. Double mattresses are also often the preferred size for guesthouses and hotels. Double mattress dimensions: 137cm x 188cm Extra length double mattress dimensions: 137cm x 200cm Queen bed A queen size mattress is medium large, and provides enough space for two people to stretch out with ease. The size of this mattress will minimise the possibility that you or your partner will disturb each other’s sleep. Although it is spacious, the queen size mattress is not too large to fit into an average bedroom. With a queen size mattress, you can have the best of both worlds: ample sleeping space for two people, without the drawbacks of a mattress that is so large that it makes your bedroom feel crowded. Queen size mattress dimensions: 152cm x 188cm Extra length queen size mattress dimensions:152cm x 200cm King bed King size mattresses are twice the size of single size mattresses and are ideal for people who need generous amounts of space to be able to sleep well. If you and your partner sleep on a king size mattress, it is unlikely that you will ever disturb each other’s sleep. This makes it easy to get a good night’s rest, even if you have a partner who tends to move a lot in their sleep. King size mattresses have two drawbacks: they are large and they tend to be a bit more expensive than queen size mattresses. If you can afford a king size mattress, be sure to measure your bedroom before buying one. It may also be difficult to carry it up stairs or around tight corners, so keep that in mind. However, if you have a bedroom that is large enough to accommodate a king size mattress, it’s the perfect mattress for two people who want to be completely comfortable. King size bed dimensions: 183cm x 188cm Extra length king size bed dimensions: 183cm x 200cm Bed King offers expert assistance as a customer-oriented bed store in Cape Town. Article source: https://bedsmattressesjohannesburg.blogspot.com/2019/03/bed-sizes-ultimate-guide-to-bed-sizes.html You have purchased the perfect mattress! What a wonderful feeling… finally a good nights’ sleep. Now what? Mattress protectors.
You may be thinking… isn’t the need for those an “old wives tales” or it just something my elders say I need, but do I really? The answer is YES. Why? The investment you’ve made in a new mattress, box spring set, and pillows is significant to you and is a long-term investment in your comfort. Using protectors gives you the assurance that your investment in new mattress and pillows will be protected moving forward. While enjoying your new bed, things accidentally happen in many forms. A child or pet has an accident? Or perhaps the snack you shouldn’t have taken to bed but did? These are the reasons for a protector that naturally come to mind. However, there are a few great reasons that are routine and usually not in the forefront of our minds: daily dirt and dust, mold, mildew, sweat, dander, hair and dead skin cells. All of which accumulate through the years. Now that you know, how do you protect everything? Mattress protectors are there to give you peace of mind that an unexpected accident won’t stain, damage, or shorten the lifespan of your new mattress and pillows! By helping to protect the materials inside your bed from damage and make cleanups a snap when accidents do happen. If you want more information about the benefits and need for mattress protectors - speak to a sleep expert at The Bed King today. Article source: https://plus.google.com/104285965402703854374/posts/EGqRv9zNPdj When the time comes for your toddler to graduate from a cot to a bed, the range of options can be bewildering. Should you buy a toddler bed or a single bed? An innerspring mattress or a latex one? Should you place it on an ensemble or a slatted base? And what kind of pillow is right if your child sleeps on his back, side or stomach?
Here we consult the experts on how to choose a bed that will best support your child's growing body and spine. Follow these golden rules to ensure a great night's sleep for them (and you). All beds are not created equal So says Dr. Havard Bergby, a pediatric chiropractor at Sydney's Inner West Spinal and Sports Injury Centre. 'As with most things in life, you get what you pay for,' Dr. Bergby says. 'When buying kids beds, parents have to consider the weight and age of the child. The transition from cot to a normal bed should happen between 18 and 36 months, after which a toddler should be in a proper bed with a proper mattress.' Spring for innersprings Sealy Posturepedic, the world's number-one bedding brand, recommends mattresses with an innerspring system. 'Innerspring mattresses, as opposed to pure foam mattresses, will provide the best skeletal support and conformance to the body while sleeping, and will not degrade with moisture,' says Sealy Australia spokeswoman Kim Bennett. Dr. Bergby agrees that innerspring mattresses are better for kids than ones made of foam or latex. 'Foam simply does not have the same supportive properties as a sprung bed and latex has a tendency of shaping to your body over time,' he says. 'This is not recommended for children due to the fact that their body is constantly changing. So, memory foam beds are definitely not good for children.' Dr. Bergby says children do not necessarily need an ensemble - a slatted base can be fine, as long as the slats are no further than five centimeters apart. Toddler beds are an unnecessary extra expense Although they're all the rage, a toddler bed - which is essentially a frame that makes sure a child does not roll out of it at night as well as giving them a similar snug feeling to their cot - is something they will quickly grow too big for. 'A toddler bed can be a good alternative for children who are finding the transition to a ''big'' bed difficult,' says Dr. Bergby. 'What mattress you use on the toddler bed is what matters. Between 18 and 36 months a child's spine is rapidly developing and growing, particularly at night. It's imperative that the mattress provides sufficient support to ensure this growth happens naturally. I frequently encounter families where the mum and dad have an expensive bed, whereas their toddler sleeps on a thin foam mattress.' Spinal support is crucial 'When it comes to sleeping, what matters for a child's spine is support,' says Dr. Bergby. 'Both their spine and neck have to be in a neutral position, which minimises stress and allows the spine to grow without any restrictions. A toddler's spine can grow as much as 1.5cm during the night, which mainly comes from the intervertebral discs in between their vertebrae filling up with water. So the mattress has to be soft enough for them to be comfortable, yet firm enough to prevent them from completely sinking into it.' Dr. Bergby says the potential consequence of children sleeping on an unsupportive foam mattress is that their growing spine is placed under stress for prolonged periods of time. 'A growing spine is very flexible and can adapt to stressors in daily life such as falls,' he says. 'However, this flexibility makes the growing spine more susceptible to more permanent deformative issues when placed under a certain load over long periods of time, such as 10-12 hours of sleep per night.' Dr. Bergby says it is hard to predict what type of short-term problems might arise from sleeping on a foam mattress in the early years, 'However, there is no question that sleeping on a spring mattress allows for better and more natural development of a growing spine.' For parents who can't afford a good-quality innerspring mattress, Dr. Bergby advises buying a second-hand one no more than two years old. 'I suggest to parents planning on having more than one child to buy a good-quality spring mattress and pass it down. If you buy good quality there is no reason why three kids can't spend two to three years each on it.' Cleanliness is important By law, all new beds must be treated for dust mites before being sold. However, this does not mean that over time dust mites will not develop - especially given that every night a human body loses up to one liter of body fluid through the skin and mouth, as well as millions of skin flakes. Sealy Australia spokeswoman Kim Bennett says special mattress protectors are a good way to add additional anti-allergenic and moisture-barrier properties to mattresses. 'Most sprays are not recommended as the risk (inhalation of a cocktail of chemicals) versus the benefit (possible removal of bacteria, dust mites etc) is just not feasible,' says Dr. Bergby. As such, the best way to avoid worsening a child's asthma and prevent the build-up of dust mites is to:
In general, a clean and tidy home (and bedroom) is a good way of controlling the spread of dust mites. Replace mattresses regularly How frequently should mattresses be replaced? 'It comes down to the quality of the bed and the size of your child,' Dr. Bergby says. 'As long as they haven't grown out of it, a good-quality sprung bed can easily last as long as five years. As a general rule of thumb, change the bed every three years between the ages of 0 and 10 years, and every five years between the ages of 10 and 20. Latex beds, however, have a tendency of shaping to the body of a child after about one year, so I do not recommend these for anyone under 18 years old. Latex pillows, on the other hand (they must be natural latex), I do recommend, however they need to be replaced every one to two years.' View the great range of kids beds from The Bed King here or speak to one of their sleep experts. Article source: https://www.kidspot.com.au/parenting/child/child-sleep/how-to-choose-the-right-bed-for-growing-kids/news-story/59f4281c179eb4136824adff809301c3 Mattress Type and Components:
Why it’s great:
For more details such as product specifications and warranty information of Simmons beds - speak to a sleep expert at The Bed King. Article source: https://www.tuck.com/simmons-beautyrest-mattress-reviews/ Let’s cut to the chase - here’s why you need to start shopping around for sleeper couches, Johannesburg, Cape Town - everyone who doesn’t have one yet.
You’ve Got Visitors Staying Over You know how it goes. Whether you like it or not, you’ll be expected to host people over the June holidays and year-end festive season. Whether it be just for lunch, or for a week thanks to your brother-in-law choosing the cheapest accommodation option (your house), chances are you’ll have to organise sleeping arrangements for one or two people. With a sleeper couch in your lounge, your guests can go from sitting to sleeping in a matter of minutes – and they’ll have the television to entertain them through the night so you don’t have to! You’ve Been Kicked Out of Bed Gentlemen, we’re talking to you here! We know the struggle; the dogs, cats, and even the African Grey decide to spend the night on your bed, leaving you just enough space to lie on your side with a cat’s bum in your face while you try to get to sleep. Let’s face it – the tribe has spoken, and the island is just too small for the lot of you. With a sleeper couch in your home, you’ll be able to rest easy in the living room while your significant other deals with the animal farm in your bedroom. You Like a Good Movie Marathon Picture this: You arrive home late from work on a Friday night; it’s raining and the wind is threatening to uproot your entranceway pot plants. Your significant other hasn’t taken anything out for dinner, which usually means take-outs are in order. With a sleeper couch from Bed King positioned directly in front of your television, coupled with takeaways and a warm blanket, you have the makings of a perfect couch-cuddle movie marathon evening. What’s more, should you fall asleep during the third Lord of the Rings, you won’t wake up with a crick in your neck come Saturday morning! Article source: https://bedscapetown.wordpress.com/2018/10/30/reasons-why-you-need-a-sleeper-couch-in-your-living-space-before-the-next-holiday-period-rolls-around/ |
|