BEST SLEEP Mattresses offers a product of European quality at an affordable price for every customer 15 great sleep strategies We all have such a busy lifestyle with too much to do, so take the time to recharge your body by getting a good night’s sleep. The quality and quantity of the sleep you get can make all the difference in how you are able to function productively the next day. Here below are fifteen tips to help you get the sleep you need: Sleep on a comfortable and supportive mattress and foundation. It’s difficult to sleep on a bed that’s too small, too soft, too hard or too old. Exercise regularly. Exercise increases heart and lung fitness, reduces stress, anxiety and insomnia. However try not to exercise within three hours of bedtime. The adrenaline released through exercise can keep you awake. Keep mentally stimulated during the day. Boredom can cause loss of sleep. Have a balanced diet. Don’t eat a large or heavy meal within four or five hours of going to bed. Also, try to avoid food that can cause indigestion. Don't smoke. Smokers take longer to fall asleep and wake up more often during the night. Cut down on stimulants. Avoid drinks such as coffee, tea or soft drinks with caffeine contents within six hours of bedtime. Avoid alcohol. Drinking alcohol before going to bed can cause disturbed and shallow sleep. Take a warm bath. Warm water sends blood away from the brain to your skin surface and you feel relaxed and sleepy. Relaxing bedroom atmosphere. Make sure to associate your bedroom with pleasure and rest - not stress and tension. Establish a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night. Avoid trying to fall asleep by all means. The more pressure you put on yourself, the harder it will be to fall asleep. Relax early in the evening. Try to settle worries and distractions a few hours before going to bed. Keep fixed hours. Manage your internal clock by going to bed and waking up at the same time every day – even on weekends. Set the correct temperature. In general, 16o C is the proper temperature for a sound sleep, while temperatures over 24o C are more likely to cause sleeplessness. Dress for the part. For maximum sleep comfort, wear loose fitting nightwear made from natural fabric, such as cotton, wool or silk. The Sleeping Science We spend one third of our lives asleep! This time has an amazing effect on the other two thirds. The duration and quality of our sleep has an impact on our attention, energy, mood, body weight, perception, memory, thinking processes, reaction time, productivity, effectiveness, communication skills, inventiveness, safety and good health. Is there any direct impact of sleep on our health? Certainly yes. Sleep plays a key role in the various aspects of our healthy life. Therefore the sound sleep is very important for our health. Some of the healthy features of the sleep are highlighted below: The blood flow to our muscles increases during the deep sleep, allowing the body to recover from the physical stresses of the day. Body temperature is turned down in deep sleep, thereby conserving energy. Metabolic activity is reduced while we sleep, providing an opportunity for tissue growth and repair. Natural immune-system modulators increase during sleep, hence modest loss of sleep reduces the body’s immune responses and your resistance to viral infection. You may get more colds, flus and respiratory tract infections when you do not get enough sleep. Intensive firing of neurons during deep sleep is thought to be responsible for aiding memory storage and retrieval as well as reorganizing and categorizing information. Four restful nights sleep tips: Regularize your sleep-wake patterns. Get up at the same time daily. Avoid naps unless they are regular. Try to sleep the same amount each night. Find the perfect amount of sleep time for you and stick with it. Ritualize cues for good sleep. Keep the environment quiet, dark, cool and safe for sleeping. Go to bed only when you’re sleepy. Relax. Find ways to reduce stress and control tension. Learn some relaxation techniques. Resist behaviours that interfere with sleep: keep away from alcohol, tobacco and caffeine. Avoid strenuous exercise within three hours of bedtime. And avoid heavy meals before bed. How to know when it is time for a new mattress Can you remember the last time you got a really great night’s sleep? How long ago was it? Was it even in your own bed? Was it in a hotel or your favourite armchair? Most often the answer is that it was somewhere other than in your own bed. But it should have been the place where you spend the most of your sleep time – in your own bed. Your mattress plays a key role in the type of sleep you get each night and an uncomfortable and/or unsupportive mattress can rob you of that sleep. To make sure you are having the best night’s sleep, check that your mattress provides you with the comfort, support and space that you need. It may be time for a new mattress if: You wake up with pain, stiffness and soreness You do not sleep as well as you used to one year ago You had your best night’s sleep somewhere other than in your own bed Your mattress shows visible signs of wear and tear Your mattress has outlived its effective comfort life

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Pricing depends on shipping costs and quantity ordered. We do provide each product in a basic form with the possibility of additional features. In doing so, we guarantee reasonable prices and allow you the option to custom design your products.

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