The Good Food Guide To Better Sleep

Whoever heard of eating to sleep? Farfetched as it may sound, what you eat throughout the day does affect your sleep at night, especially what you eat after dusk.

As in all healthy eating guides, a good sleep also requires that you eat light, oil free meals and snacks and stick to small amounts. Although a heavy dinner followed by a thick cup of coffee or alcohol may sound like a storybook ending to a perfect day – remember that you’ll miss out on the sweet dreams bit if you have to spend the night staring at the ceiling.

Dinner should be a light meal at least two hours before your usual bedtime. If you feel peckish before going to bed, a glass of warm skimmed milk, small quantities of whole grain low sugar cereals can do the trick.

Research reveals that the amino acid tryptopan aids in the production of serotonin by the brain, which is essential for mood regulation and sleep. Deficiencies of this chemical have been linked to insomnia, nerve disorders and depression.

Foods containing tryptopan or tryptopan supplements are now being recommended by experts. What is more, tryptopan cannot be absorbed well by the body in the presence of other amino acids present in proteins. This basically means that you should not club proteins with tryptopan if you want its full benefits. Again, calcium present in milk, soy products aids in the absorption of this amino acid.

Foods that are high in tryptopan include milk, nuts, fish, chicken, turkey, and soya products. Carbohydrates such as pasta and pastries increase the levels on tryptopans, but before you start tucking in these, remember that too much carbohydrates or fats are again harmful.

To optimise your effort, take tryptopan containing substances on an empty stomach, and not with any other proteins. You can also take supplements in the form of 5-HTA.

Sleeping Tips To Ensure Better Sleep

Check your daily habits: See what you are eating and drinking throughout the day. Eat lots of salad and fruits and avoid oily and spicy food items. Heavy food especially during the night can cause acidity and in turn decrease the quality of sleep. A regular exercise routine can help you sleep better: Physical exercise for a minimum 30 minutes a day can have a wonderful effect on one’s sleep. Exercise stimulates the body and increases its body temperature aiding a good night’s sleep. However, try and avoid exercising late at night. Choose morning hours instead. Keep your home naturally lit and airy: Research proves that those who live in a bright environment sleep better than those who don’t. Avoid napping if you can’t sleep at night: Those with sleeping trouble must avoid napping during afternoon hours. If you must nap, then do so in the early afternoon and that too for a short duration only. Alcohol reduces the quality of sleep: Contrary to popular belief that alcohol can help you sleep faster, it actually hampers the overall quality of sleep. Similar is the case with consumption of caffeine and aerated drinks especially before bedtime. Lastly, create a good sleeping environment. Remove everything from your room that disturbs your sleep. Factors like room temperature, ventilation, noise, light and an incorrect pillow or bed size can adversely affect your sleep.
If the above sleeping tips do not help, contact your doctor.

The best solution to getting a good nights sleep is still to simply have a good quality bed. If you are looking to have a stylish bed then why not look at something like a leather bed like a mondo by joseph or a more function divan with storage options? Whatever your decision here at Tranquility Beds we are sure to have the bed you require.

Sleep Disorders – Are You Suffering From Them?

Sleep disorders can affect one’s relationships and mental strength. It is something more that just a condition of sleeplessness.

Sleeping Disorder – Symptoms

Common symptoms include:

Slow reactions Irritability Difficulty in staying awake while watching a movie or reading a book Tiredness Difficulty in concentrating Falling asleep or feeling tired while driving or operating machinery Tendency to nap at odd hours Regular emotional outbursts Constant urge to consume caffeinated beverages like tea and coffee to keep going.

Common Sleep Disorders Include:

Insomnia: It is the chronic inability to get quality sleep. Insomnia can be caused due to an altered sleep schedule, change in time zones, inactive lifestyle and acute stress. The good thing about insomnia is that it is not a permanent disorder and can be easily treated with medications and a change in lifestyle. Sleep Apnea: It is a serious sleep disorder that is even life-threatening at times. In sleep apnea, the breathing of the patient either gets very shallow or stops altogether. A typical pause in breathing can last from 10 to 20 seconds or even more. Loud snoring: It is not a threatening sleep disorder, but definitely one of the most irritating ones. Causes include physical factors like excessive weight, adenoids or tonsils, nasal blockage etc. Self help treatments, dental appliances, surgery and CPAP can solve the problem to a great extent. RLS (Restless Legs Syndrome) and PLMS (Periodic Limb Movements in Sleep): The disorder involves an irresistible urge to move one’s limbs while in sleep. Medical conditions like kidney disease, Parkinson’s, anemia or pregnancy are some causes of the condition. Narcolepsy: A neurological sleeping disorder wherein an individual suffers from acute sleepiness. The disorder even makes the patient fall sleep suddenly or get up without any warning. The condition is generally genetic but can also result due to environmental factors. Treatment includes counseling, medication and behavioral modifications.

If you have observed any of the above symptoms in yourself or someone you know, then contact a doctor to rule out the possibility of sleep disorders.

Insomnia – Is It Only Age Related?

The main cause of insomnia is not age. Instead factors like medication, caffeine and alcohol consumption, sleep disorders, poor sleeping habits are the reasons behind sleeplessness.

The Importance Of Good Sleep

No matter what your age is, a good night’s sleep is essential for all. A good night’s sleep improves the overall physical health and emotional well-being of a person. Proper sleep also aids memory development and improves concentration.

Common Sleep Problems

Some sleep problems that cause insomnia are:

Frequent waking at night and light sleep Difficulty in falling asleep Excessive napping during the day Waking up before time Not feeling rested in the morning Wanting to sleep earlier than usual.

An individual needs to sleep for at least 7-9 hours everyday. Only if he or she is able to achieve a good night’s sleep would he or she be active during the day.

Healthy Lifestyle – Related To Good Sleep

Eating a healthy diet and following a regular exercise routine can help reduce insomnia. Even research has linked the health of a person to their sleep quality. The better the health of an individual, the more he is likely to sleep well. Among older people, an active lifestyle coupled with positive outlook towards life leads to fewer sleep-related complaints.

Sleep Tips For The Elderly

While maintaining a healthy lifestyle is all that we need to do to get good sleep, the elderly should follow the below mentioned tips to get rid of insomnia:

Keep a regular schedule by sleeping at the same time everyday. Try not to nap too close to bedtime. Keep yourselves engaged in social activities and family affairs. Get at least two hours of sunlight everyday. Wear ear plugs if snoring keeps you up. Quit smoking. Nicotine is a stimulant and can keep one awake for long hours. Lastly, take a warm water bath or listen to some soft music before hitting the bed.

The most important thing in getting a great nights sleep is to get a good bed. Whether you are looking for a stylish leather bed or a contemporary metal bed then take a look at Tranquility Beds for some great bed offers.

Habits To Help You Sleep

Developing a few good habits can help you sleep more easily and more deeply each night.

Kick the addictions. We all know caffeine isn’t good for our health, interfering with your sleep patterns more than you think. Don’t drink any caffeinated beverages within six or seven hours of sleep. Also, alcohol can interfere with your sleep. Even if a small drink before bed helps you get to sleep more quickly, it can keep you awake throughout the night.

Make a to-do list. If you can’t fall asleep because you’re fussing about what tomorrow will bring, make a list of tomorrow’s to-do each night before bed, and resolve to leave the issues on paper until the morning.

Get into your Circadian rhythm. Your body sets its own sleep-wake pattern according to light, and in today’s world of windowless office buildings, you might not be getting the light you need. When you wake up each morning, open the blinds or flip on some bright lights. During the day, get out in the sun as much as you can, and in the evening, start dimming the lights. Following this routine each day will help your body know when it’s time to go to sleep.

Eat a bedtime snack. Now that you’re an adult, you can have a bedtime snack, no matter what your mum said when you were a kid. The best evening snacks are small and include both carbohydrates – which help your body produce sleep-inducing serotonin – and protein – which will keep you from waking up hungry in the middle of the night.

The best tool to help you get some good quality sleep is to have a good quality bed with a good quality mattress. Here at Tranquility Beds we would recommend the Patron memory foam bed which is a fantastic bed for the price or even a Kava metal bed from Joseph.

Daytime Habits For A Peaceful Night

What you do during the day deeply affects how you sleep at night. Take the following tips to make sure that you wake up rested instead of groggy and exhausted in the morning.

Exercise: The importance of exercise can never be stressed enough, not only to keep you healthy but also to help you sleep better. Experts recommend about 30 minutes of varying activity, but it must be regular. Exercise releases endorphin in the body, which make you feel good and relieve stress, helping you sleep better. You can also break up your regimen into two to three short episodes of 10-15 minutes duration, but do it religiously every day.

People with sleep disorders should preferably exercise during the earlier part of the day to avoid too much stimulation later in the evening. If you have to, keep relaxing exercises such as Yoga and stress relieving bits for the evening.

Restrict smoking, caffeine and alcohol: Contrary to popular belief, while alcohol may make you fall asleep faster, you have a poorer quality of sleep and may stay awake later in the night. Caffeine is a strong stimulant and keeps you awake even 12 hours after you have taken a caffeine drink. Restrict your coffee, and for the same reason, avoid cola drinks. Smoking nicotine also stimulates the brain, leading to sleeplessness.

Eat right: Avoid heavy, oily food, especially at night. Remember the golden rule of finishing dinner at least two hours before going to bed. If you need a snack, take a glass of skimmed milk along with a small turkey sandwich, or a fistful of nuts. These contain the amino acid tryptophan, which helps you to fall asleep.

Adopt a Routine: We are biologically programmed to follow routines. Help your body re-learn the lessons of childhood. Take a bath and relax in bed with a book or some soothing music. Avoid watching TV in bed. And stick to the same time every day. Slowly, your body will catch the ‘cues’ to fall asleep, and peaceful slumber will not be a fairy tale for you.

Choosing A Child’s Bed

It seems like picking out a bed for your child should be an easy task, right? Think again! Before you set out to buy a mattress and bed frame for your child, consider the following tips:

Take your child mattress shopping. A child’s mattress should be firm and supportive but not so firm that it’s uncomfortable. Have your child lie on the mattress to find one that’s comfortable for him or her. The first option in your mind might be a twin-sized mattress, but don’t rule out an extra-long twin or a full-sized mattress, since those would allow more growing room. Make a picture list of bed frame options for your child. If you would prefer that he not choose a plastic car bed because you want to invest in wooden furniture that will last him until university, don’t put plastic car beds on the list. Look at options like bunk beds, trundle beds, storage beds, and loft beds that can act as space savers and also allow friends to sleep over comfortably. Have your child pick out a couple of beds him or her likes, and start doing some research. Price check beds in stores and on the internet, and check for quality. If you want a bed for the next two years, spend less money and get a laminate frame, but if you need something that will last your child until university, get real hardwood. Buy the bed and have your child help pick out the new sheets and blankets. Allowing your child to pick what goes in his or her room will be exciting and will give a reason to your child to take good care of his or her brand-new furniture.

You can get some great children beds out there including waterproof mattresses, and coloured children divan beds. You can also get a massive range of children themed beds such as racing car beds or dinosaur beds.

Change Your Sleeping Habits For Sound Sleep

Sleeping habits can affect your sleep in many ways. Consider changing your habits if you haven’t been getting sound sleep lately. There are some simple things that impact our sleep. For instance, keeping bright lights switched on, until you hit the bed. Though this may sound very normal, but your mind and body need time to go into the resting phase. You have to prepare yourself for sleep by switching over to dim lights for sometime before hitting the bed. Many more habits can interfere with our sleep. Take a look at some of the most common and unnoticed ones.

Wrong Sleeping Habits

Sleeping with tight clothes – This is a common mistake people commit. Tight clothes restrict movement and disturb your sleep. It is essential to wear night clothes when you are in bed.

Sleeping with an empty stomach – You can never get sound sleep if you are hungry and try to catch up on some zzzz’s. Never sleep with a half-filled stomach. Your body will crave for food at night. Eat a full meal, one to two hours before going to sleep.

Sleeping with the TV on – Though you might think that you can sleep with the TV on, your mind is not completely relaxed because it is involved in the activity of watching something. The best way to fall asleep is by reading a book or listening to some soft music.

Sleeping on the wrong bed – The bed and its mattress plays a very important role in sleeping. An uncomfortable bed that is too soft or too hard can spoil your sleep. The quilts and the blankets should also be changed according to the season. The pillow should have a firm contour and support the head well.

The most important aspect in getting a good nights sleep is to get a good quality bed. Take a look at some of the current great deals we have on budget divan beds or more luxury divan beds. Why not even splash out on a memory foam divan bed?

Best Beds Available for Kids

While designing a kid’s room, both functionality and safety has to be kept in mind. The room should look attractive and at the same time be child friendly. It should be designed in such a manner that the kid is willing to spend his or her hours in his or her special den.

One of the important pieces of furniture for the children’s room is the bed. There is a wide range of kid’s beds available these days. The choice of a bed should depend on the age of the child, the child’s preferences, the space available and the purpose. Some parents look for beds that are comfortable and safe for a good night’s sleep whereas there are others who look for something more like multi functional beds that provide space to store kid’s toys and books and also provide good space for playing.

Some of the most common kid’s beds are

Bunk beds

This one is the preferred choice of beds for children. In bunk bed, there is one bed over another with a ladder for the child to climb up to the upper bed. This type of bed can be useful if you have two children sharing one small room. Since this bed utilises the vertical space, it is good for families staying in small homes. Bunk beds come in different varieties and sizes. However, this bed is not safe for very small children.

Single beds

This is the most common bed used for children’s room. You can choose between a wooden or a metallic and the ones with or without storage. Nowadays due to shrinking space, many people opt for beds that are raised with good storage underneath. Not only such beds store the kid’s toys, books and stationery but also double up as workstation for the kid.

Besides the above, there are futons and sofa beds available for the children. If budget and space is not a constraint, you can choose a customized bed in a special shape like a bed in the shape of a train, car, ship and so on.

Bedroom Furniture To Reflect Your Style

Apart from your bed, there are several other items that are absolutely necessary for your bedroom and depend on your personal requirements. These include a nightstand and possibly a wardrobe or armorer. Some people prefer to keep a writing table and chair, while others prefer a relaxing seating arrangement.

If you like watching TV in bed (much against the advice of experts), you could want a TV unit, covered or uncovered. Depending on the space available, you could extend the furniture to include several other pieces.

Remember that the most important thing is that the bedroom should remain uncluttered. You should be able to move about freely and not bump into furniture when you are moving in a sleepy state in the middle of the night.

There should be a harmony in the different items of furniture in the same room. For example, a metal bed will not go well with modern wooden furniture, where a platform bed would look more at place. Similarly, if you’ve got a fancy four poster, you cannot buy sleek streamlined modern wardrobes to go with it. The colour, material and texture of the different items should at least complement, if not match, each other.

If you’re not very sure, you can opt for one of the bedroom set options offered by many stores, choosing the items that you need and bringing about a personal variation by playing on the cushions, sheets, bedspreads and pillowcases.
The bedside table is an essential piece of furniture, and you get to choose from covered and uncovered ones, with or without drawers and shelves and in different designs.

Ideally, the top of the nightstand should be level with the top of your mattress to enable you to reach things such as the alarm clock or your mobile phone easily. If you like reading in bed, you would want shelves to hold your favourite books. To catch TV or the latest movie in bed, you could choose units which accommodate the TV as well as the DVD player, along with your favourite DVDs.

Your bedroom is your own personal space, so go ahead and stamp your individuality on it.