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Have you ever wondered how hibernating animals get such deep sleep? Well, we can’t answer that – but we can tell you how YOU can get YOUR best sleep!

<p>Have you ever had one of those nights where it feels like you&rsquo;re tossing for hours before you finally fall asleep? Wouldn&rsquo;t it be great to have tools at your disposal to help you fall asleep faster? We thought so, too!</p>
<p>Maintaining good sleep hygiene habits can help you fall asleep faster, stay asleep, and get better sleep! Better sleep has been proven to improve your mental health (improved concentration, elevated mood) and physical health (more energy, less need for caffeine).</p>
<p><strong>First, let&rsquo;s go over what habits to kick to the curb right now because they&rsquo;re not helping you get the quality sleep you need!</strong></p>
<ol>
<li>Don&rsquo;t take naps too close to bedtime. Ideally, you should be napping about 8 hours before you go to bed! So if you go to bed at 10 p.m., you should nap before 2 p.m.!</li>
<li>Keep a consistent bedtime. Switching up when you go to bed can mess with your body&rsquo;s natural rhythms, and it won&rsquo;t know when it&rsquo;s supposed to prepare for sleep.</li>
<li>Avoid blue light from your devices too closer to bedtime.</li>
<li>Don&rsquo;t eat big heavy meals closer to bed. Your body will be working hard to digest the food, which can prevent you from falling asleep!</li>
<li>Exercise can be helpful to fall asleep, but exercising TOO close to bed will actually raise your body temperature, heart rate, and blood pressure &ndash; which will make your body think it&rsquo;s time to be awake and stay awake.</li>
</ol>
<h3></h3>
<p><strong>So, now that we know what not to do, what sleep habits should you work into your bedtime routine?</strong></p>
<p><img alt="Full white bathtub with bubbles and a bath tray with a book, wine, and lotion" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q1_2023/Matt_hibernation-sleep_1.jpg" /></p>
<ul>
<li><strong>Take a relaxing bath.</strong>&nbsp; Whether you like bubbles or not, taking a bath with essential oils can help you relax before heading to bed! Add a little lavender or chamomile to your water and just soak.</li>
<li><strong>Add essential oils to your bedtime routine.</strong>&nbsp; Several essential oils have been proven to help you relax and get better sleep! Misting a little lavender on your linens can help you induce relaxation and increase your overall sense of calm. Chamomile tea can help with stress and tension relief. Cedarwood, perfect for these cooler months, can reduce adrenaline and help you stay calm.</li>
<li><strong>Drink some warm milk, lemon tea, or cherry juice.</strong>&nbsp; These beverages help to stimulate tryptophan (which helps you feel relaxed and transition to sleep), to stay calm, and to produce melatonin (which stimulates a healthy sleep cycle)!</li>
</ul>
<p><img alt="Woman in blue pajamas sleeps on her bed with pink eye mask" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q1_2023/Matt_hibernation-sleep_2.jpg" /></p>
<ul>
<li><strong>Wear an eye mask and earplugs.</strong>&nbsp; Block out all that natural light and noise in your home to avoid waking up prematurely.</li>
<li><strong>Keep your bedroom at a lower temperature (about 60 &ndash; 67 degrees Fahrenheit).</strong>&nbsp; Cooler temperatures help to lower your body temperature (which makes it easier to experience deep sleep), stimulate melatonin production, and keep you asleep, so you cycle through the critical sleep stages naturally!</li>
<li><strong>Use a white noise machine (or tablet app).</strong>&nbsp; Not only can it block out environmental noises to help you fall asleep and stay asleep, but it can also help train your brain to know when it&rsquo;s time for sleep!</li>
<li><strong>Turn off all your devices at least 60 minutes before bed.</strong>&nbsp; The blue light from your phone or tablet can tire out your eyes but keep your brain awake! It impacts your brain&rsquo;s melatonin production, so your body doesn&rsquo;t realize it&rsquo;s time for sleep. So turn them off to prepare for bed!</li>
</ul>
<p><img alt="Woman meditates on her unmade bed in gray sports attire" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q1_2023/Matt_hibernation-sleep_3.jpg" /></p>
<ul>
<li><strong>Do a short yoga sequence.</strong>&nbsp; Certain yoga poses can help you to relax and reduce anxiety before bed! You can easily find these guides online to walk you through the appropriate poses.</li>
<li><strong>Do a ten-minute meditation.</strong>&nbsp; Mindfulness meditation allows you to focus on breathing and clear your mind; these practices can reduce stress and anxiety. You can easily find apps to guide you through a meditation routine.</li>
</ul>
<h3></h3>
<p><strong>Did you know that the type of <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/mattresses/" target="_blank">mattress</a></span> you should be sleeping on varies depending on your sleep position?</strong></p>
<p>Ensuring that you&rsquo;ve chosen the correct mattress is essential to your sleep quality!</p>
<p><img alt="Couple in a store testing out a mattress" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q1_2023/Matt_hibernation-sleep_4.jpg" /></p>
<ol>
<li>If you&rsquo;re a <strong>back sleeper</strong>, you should look for a mattress that supports your hips and shoulders! You&rsquo;ll want to consider a <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/medium/" target="_blank">medium-firm</a></span> to <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/firm/" target="_blank">firm</a></span> mattress, and we would recommend sticking with <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/memory-foam/" target="_blank">memory foam</a></span>, <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/innerspring/" target="_blank">innerspring</a></span>, or <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/hybrid/" target="_blank">hybrid</a></span> material.</li>
<li><strong>Stomach sleepers will</strong>&nbsp;likely have the hardest time finding the right mattress! It&rsquo;s a delicate balance to keep the spine aligned at night when you&rsquo;re non your stomach. You&rsquo;ll want to consider a firm hybrid or a foam mattress, and we&rsquo;d recommend trying a <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/memory-foam/" target="_blank">memory foam</a></span>, <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/innerspring/" target="_blank">innerspring</a></span>, or <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/hybrid/" target="_blank">hybrid</a></span> material.</li>
<li>When you&rsquo;re a<strong> side sleeper</strong>, your mattress must be soft enough to contour your body but firm enough to support the spine! We recommend a <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/memory-foam/" target="_blank">memory foam</a></span> or <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/hybrid/" target="_blank">hybrid</a></span> material in <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/medium/" target="_blank">medium-firm</a></span> support. You need to find a mattress that will provide pressure point relief along your back no matter what side you sleep on!</li>
</ol>
<p>If you think your sleep routine could use an upgrade, Alton Refrigeration & Home Furnishings is here to help you get better sleep with a better <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/mattresses/" target="_blank">mattress</a></span>! Stop in or <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/contacts/" target="_blank">call us</a></span>&nbsp;today!</p>

Hibernate Yourself: How to Get Your Best Sleep this Winter!

There are several misconceptions about sleep that have prevented us from knowing the real facts. Let's look at some common sleep myths.

<p>When we think we know everything about sleep, including its benefits and how it works, it hits us that many myths have made their way into people's minds. The worse of all is these people hold these myths so dear to their hearts that they believe them to be true. On the contrary, these common misconceptions do more harm than good and disturb sleep cycles. <br /> <br />Sleep is a crucial part of life that affects our mood and general well-being. Over 70 million Americans suffer from poor sleep habits and deprivation, which hinder their day-to-day productivity. While some factors like genetics and medical issues play a key role, sleep myths play a bigger role. It is important to dispel these myths to promote healthier sleep habits, which in turn, leads to better overall health. <br /> <br />Below are 4 common sleep myths you should know.</p>
<h2>1. You Can Condition Yourself to Need Less Sleep</h2>
<p><img alt="woman reaching to turn off alarm clock " src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q4_2022/Matt_Common-Sleep-Myths_1.jpg" title="Matt_Common-Sleep-Myths_1.jpg" width="700" /></p>
<p>This sleep myth is false in all ramifications. Your brain and body can't be conditioned to function well with less sleep. Studies show that reduced sleep decreases daytime performance. <br /> <br />A person sleeping consistently for 5 hours per night might believe they don't need as much sleep as others. It's possible that this has become their new reality, and they don't know how they will react if they slept for 7-8 hours as recommended by CDC. <br /> <br />Sleeping less has a serious health effect on the body and cognitive performance. Studies show that adults between 18 and 60 years should sleep a minimum of 7 hours every night for optimal functioning. Only a tiny percentage of the world population functions on less sleep. <br /> <br />Sleeping less has been linked to several chronic diseases, such as hypertension, obesity, depression, etc. Lack of sufficient sleep also affects concentration.</p>
<h2>2. Napping Makes Up for Missed Sleep at Night</h2>
<p><img alt="woman taking a nap on a blue couch " src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q4_2022/Matt_Common-Sleep-Myths_2.jpg" title="Matt_Common-Sleep-Myths_2.jpg" width="700" /></p>
<p>This is a myth common among night shift workers. While taking a nap is better than no sleep at all, the timing of the sleep has an impact on overall health. <br /> <br />Research involving night shift workers shows a lower sleep quality than daytime workers. Also, they report less sleep than their daytime counterparts. Night workers are also at risk of long-term health issues like depression and cancer.</p>
<h2>3. Alcohol Before Bed Improves Sleep</h2>
<p><img alt="two wine glasses filled with red wine on bedside table" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q4_2022/Matt_Common-Sleep-Myths_3.jpg" title="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q4_2022/Matt_Common-Sleep-Myths_3.jpg" width="700" /></p>
<p>While alcohol is known to induce sleep, it doesn't mean it&rsquo;s restful sleep. Contrary to popular belief, alcohol consumed before bedtime causes sleep disturbances. According to research, alcohol has been shown to worsen sleep apnea. If you enjoy drinking something special before bed, experts suggest chamomile tea, almond milk, tart cherry juice, warm milk, valerian tea, or a banana-almond smoothie.</p>
<h2>4. Sleeping with a Light on Is No Big Deal</h2>
<p><img alt="image of a hand reaching to turn off lamp on bedside table in a darkened room" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q4_2022/Matt_Common-Sleep-Myths_4.jpg" title="Matt_Common-Sleep-Myths_4.jpg" width="700" /></p>
<p>False. Sleeping with a light on is a big deal. In fact, studies reveal sleeping with artificial light is linked to obesity and other health issues. While watching TV is a nice way to relax, the blue lights can affect sleep quality. Light from device screens suppresses melatonin and can lead to shorter sleep duration. <br /> <br />As much as some of us love to have the night lights on, it affects our sleep. Kids sleep better with limited exposure to screens before bedtime. Unplug all gadgets and light-emitting objects an hour before bed. This means you should put your phone down and turn off the television and computer. Your brain will prepare the body to sleep after doing these.</p>
<p>Sleep is vital to health, and we must all strive to inform the public about sleep habits and debunk these myths. Beliefs go in tandem with behaviors. Therefore, altering these false beliefs is one promising way to promote sleep habits and good health.</p>
<h2>Better Sleep Is a Click Away</h2>
<p>Another way to promote healthy sleep is by sleeping on the right mattress. The best mattress keeps you comfortable and properly supports the spine, which in turn, promotes good sleep. Alton Refrigeration & Home Furnishings has a wide selection of <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/mattresses/" target="_blank">mattresses</a></span> and materials tailored to your comfort. Shop online or <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/contacts/" target="_blank">stop by</a></span> today to find your new mattress and experience more restful sleep.</p>

4 Common Sleep Myths You Should Know

Listening to music or podcast before sleep has become a norm, but does it affect sleep? This article provides the answer.

<p>Has listening to something like music ever helped you sleep? Is it good or bad for health? This post explores the impact of listening to music while sleeping.</p>
<p>Music impacts our brains in ways we can never imagine. Our brains are conditioned to respond to music, and it doesn't matter the type of music. Once it plays, our heart rate mirrors the beat. Different music can alter our body's hormonal levels. What may seem relaxing to one may affect another person differently. So, some songs hit differently.</p>
<p><img alt="woman in bed sleeping with headphones on while holding smartphone" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q4_2022/Matt_Listening-During-Sleep_1.jpg" title="Matt_Listening-During-Sleep_1.jpg" width="700" /></p>
<p>And yes, certain music can help you catch some sleep, according to experts. Emphasis on "certain" because not all kinds of music can help you hit the snooze button. Most sleep experts agree music with a rhythm of approximately 60 beats per minute can help people fall asleep when listened to for about 45 minutes.</p>
<p>Music has often been linked to sleep hygeine, with several studies supporting the positive impact of music on sleep. Music can deal with short-term and chronic sleep problems.</p>
<h2>Why You Should Listen to Music while Sleeping</h2>
<h3>Improves Sleep Quality</h3>
<p>As long as you are listening to relatively slow songs that are 60 beats per minute, you will fall asleep faster. Liken it to the moments when our parents lulled us to sleep.</p>
<p>Not only will the melody soothe you, but the routine of playing songs before bed will tell your body that it's time to rest. You will realize that you will be able to fall asleep effortlessly because you have trained the body to do so.</p>
<h3>Relax Better</h3>
<p>Music is relaxing. If anywhere between 60 - 80 beats per minute, you will feel relaxed and soothed. Remember that everyone defines 'relaxing' in his terms. Not everyone finds classical music relaxing.</p>
<h3>Fall Asleep Quicker</h3>
<p>In a world full of problems and decisions to make, it is impossible not to engage our minds in some deep thinking. Each thought battles for your attention, which keeps the brain awake. Putting on some music can take our minds off these distractions and refocus our brains. You will sleep much faster at the end of a stressful day.</p>
<p><img alt="side profile shot of woman sleeping in bed while wearing bluetooth ear buds" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q4_2022/Matt_Listening-During-Sleep_2.jpg" title="Matt_Listening-During-Sleep_2.jpg" width="700" /></p>
<h3>Stimulates Serotonin Production</h3>
<p>Listening to pleasant music can trigger the production of serotonin, the happy hormone. This feel-good chemical is absent in depressed people. No wonder experts recommend music to depressed patients. It&rsquo;s easier to fall asleep when you&rsquo;re happy.</p>
<h2>Why You Shouldn't Listen to Music with Earbuds</h2>
<p>While experts encourage listening to music to aid in sleeping, wearing earbuds or headphones to bed is discouraged for many reasons.</p>
<h3>Lack of Blood Flow</h3>
<p>First, the pressure your earbuds create over time can reduce blood circulation and cause tissue damage in your ears. Ouch.</p>
<h3>It Leads to Wax Buildup</h3>
<p>Our ears always create wax to block out foreign objects from penetrating. Prolonged use of earbuds can lead to wax buildup that could clog the ears. When excessive, it can affect hearing. Plus, if you roll over with earbuds, you could injure your ear canal.</p>
<p>We recommend listening to music at a low volume on a speaker by your bed, or investing in headbands with soft headphones built in.</p>
<p><img alt="bluetooth speaker on bedside table" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q4_2022/Matt_Listening-During-Sleep_3.jpg" title="Matt_Listening-During-Sleep_3.jpg" width="700" /></p>
<h2>Is it Bad to Listen to a Podcast/Audiobook Before Bed?</h2>
<p>Maybe listening to a podcast is more your style, but what's the impact on sleep? Turns out that podcasts and music aren't different from each other. They both go hand in hand with sleep. One study discovered that listening to podcasts activates multiple parts of the brain, which can help you to fall asleep.</p>
<p>Like music, the choice in podcast will impact your ability to fall asleep. For example, you will find it hard to sleep if you listen to crime podcasts and murder mystery novels. They will grab your attention and keep you awake. Instead, most sleep experts suggest listening to relaxation podcasts and the newly popular &ldquo;sleep stories&rdquo; to power the brain down before sleep.</p>
<h2>Music Can Only Take You So Far</h2>
<p>Listening to music and podcasts before bed has tremendous benefits and you should try incorporating these into your routines to enjoy maximum sleep benefits.</p>
<p>Meanwhile, remember that the mattress plays a significant role in your sleep quality. The good news is Alton Refrigeration & Home Furnishings has a variety of <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/catalog/mattresses/" target="_blank">mattresses</a></span> at great prices to keep you comfortable and relaxed. <span style="text-decoration: underline;"><a href="https://www.altonrefrigeration.com/contacts/" target="_blank">Stop by</a></span> today to find the right mattress to go along with your new favorite sleep playlist.</p>

Does Listening to Something at Bed Impact My Sleep?

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Hibernate Yourself: How to Get Your Best Sleep this Winter!

4 Common Sleep Myths You Should Know

Does Listening to Something at Bed Impact My Sleep?

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