sleep solutions Archives - Better Sleep Council | Start every day with a good night’s sleep https://bettersleep.org/tag/sleep-solutions/ A program of the International Sleep Products Association Tue, 24 Jul 2018 18:09:07 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.1 https://bettersleep.org/wp-content/uploads/2018/04/cropped-favicon-1-32x32.png sleep solutions Archives - Better Sleep Council | Start every day with a good night’s sleep https://bettersleep.org/tag/sleep-solutions/ 32 32 Should I Let My Dog Sleep in the Bed? https://bettersleep.org/blog/let-dog-sleep-bed/ Tue, 24 Jul 2018 18:09:07 +0000 http://bettersleeppro.wpengine.com/?p=2129

They’re loyal. They’re lovable. And who can resist those cute wet noses and wagging tails? No wonder dogs have become known as man’s best friend. According to the ASPCA, approximately 44% of all U.S. households own a dog. That’s literally millions and millions of people who have a pooch as a part of their family.

And because these doggies are considered part of the family, it turns out that many owners go as far as sharing their bed with Fido every night.

If you’re one of these folks, you may want to get a better understanding of what cuddling with a canine companion does to your sleep and how you might be able to minimize the impact.

The pros and cons of sleeping with your dog.

Experts at the Mayo Clinic conducted a study to evaluate sleep habits of people who co-slept with their dogs. The study found that many people felt comfort and security in having their pets near them all night. In fact, some even slept better with their dogs in the bedroom.

However, the positive benefits of sleeping with your dogs ended when the test subjects actually invited them under the covers. Sleep efficiency results for these subjects went downhill when the dog was in the bed, as opposed to just in the room.

Let’s face it, most dogs snore. And some even act out their dreams, like running in their sleep. Plus, the American Kennel Club says that dogs are polyphasic sleepers, which means that they average three sleep/wake cycles every hour at night. That can mean a lot of noise and shifting around when they wake each time. With that in mind, sharing a bed with your four-legged friend likely leads to more sleep disruptions for you and, in turn, poor sleep quality.

If you’re going to let sleeping dogs lie, at least look at your sleep setup.

Even though co-sleeping with your dog isn’t the best idea, we know many loyal owners who already share their bed won’t kick their dog out for any reason. According to a survey by the American Pet Products Association, half of the 78 million dogs owned in the United States sleep in a person’s bed — either an adult’s or child’s. If you find yourself in this group of pet parents, here are some tips on what you can do to get a restful sleep with your dog by your side:

  • Measure up your mattress. Make sure you have enough room for you, your human sleep mate and your dog(s) to stretch out. A bed can quickly become overcrowded and uncomfortable. If you just got a pup and you’re not sure how big it will grow up to be, it might be better to wait on bedsharing until you know. You don’t want to spend money on a mattress that turns out to be the wrong size, and you’ll have a tougher time trying to train your dog to stop sleeping in your bed once it has become accustomed to being there. Looking to buy a new mattress? Check out our easy guide to find the right match for you and your pooch.

  • Banish dog toys from the bed. To get a better night’s rest, people should use their beds primarily for sleeping. So, just as you might not want to bring your electronics, televisions or other distractions to the bedroom with you, your dog shouldn’t either. Try training it from the beginning to recognize that your bed is for sleeping, not playing.
  • Change your bedding more frequently. Most dogs shed and produce dander. Plus, they can pick up dust, pollen and other allergens in their fur throughout the day. All of these irritants can end up in your bed and aggravate your allergies. Unless you want to make dog baths a nightly ritual, plan on stripping off your sheets, cover and pillowcases, and launder as frequently as once or twice a week.
  • Buy them their own bed. Some manufacturers that make mattresses for humans now offer mattresses specifically for dogs. Some of these companies even engineer, research and test their canine designs like they do for their human products. Dog mattresses can be found in different sizes for dogs of all breeds and weights. This way, you won’t have to feel guilty about banishing your pup from your comfy bed when you give it its very own place to sleep.

A parting thought about sleeping with your pup.

The Mayo Clinic sleep study found that dogs slept just the same whether they were on the bed or in another location in the bedroom. As far as your dog is concerned, the floor or a crate is a perfectly fine place for it to catch some zzz’s. Consider sleeping near, but not next to, your dog and you won’t be barking up the wrong tree for a good night’s sleep.

Don’t forget to sign up for our newsletter, The Snoozzzeto get the latest sleep research and tips to help you get better sleep.

Your favorite furry companion shouldn’t ruin your sleep. Learn the pros and cons of sleeping with your pet in order to get #bettersleep from @BetterSleepOrg. #BSCSleepTips

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This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

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How to Sleep Better While Traveling This Summer https://bettersleep.org/blog/sleep-better-traveling-summer/ Tue, 10 Jul 2018 18:04:38 +0000 http://bettersleeppro.wpengine.com/?p=2125

Whether you’re headed to the beach, visiting family or even taking that bucket-list vacation – many of us will be hitting the road this summer. In fact, according to a survey from AAA, 35% of Americans plan to take a summer road trip. That’s a lot of people sleeping in beds other than their own.

Regardless of whether you are traveling for pleasure or business this summer, spending a night away from home can wreck a good night’s sleep. You’ve probably experienced it yourself: events and activities that altered your normal bedtime routine; unfamiliar places, noises or smells that left you tossing and turning, waiting to drift off; that next-day, groggy feeling you thought was just jet lag. It all adds up to make traveling feel downright tiresome.

Blame your brain.

There’s a biological reason why many of us find it difficult to get a good night’s sleep while away from home, regardless of how comfortable the accommodations may be.

According to the National Center for Biotechnology Information, there is a sleep disorder called the first-night effect.

Decades ago, sleep researchers discovered the first-night effect, finding that when we sleep in an unfamiliar space, our brains typically won’t show the slow-wave activity that is associated with deep sleep. Scientists think this may be because our brains are subconsciously keeping some parts of themselves vigilant throughout the night, so we are better able to react to unusual activity or danger. Since our brains remain active, our sleep is easily interrupted, and any sleep we get isn’t as restful or rejuvenating as it should be.

But don’t let that keep you up at night! The good news is that this phenomenon seems to diminish when we spend a second night in the same space, hence the first-night effect moniker.

What can you do?

Getting a good night’s sleep is important no matter where you rest your head. While there’s no way to change how your brain has evolved to adapt to sleeping in an unfamiliar bed, there are a number of things you can do to sleep better while traveling.

  • Arrive early, if possible. Since the first-night effect only lasts one night, you can try to arrive at your destination a night earlier. If you have a particularly important morning function or business meeting, this may be your best strategy to ensure you’ll be awake and alert.
  • Book a quiet room. Location. Location. Request a room on an upper floor away from the elevators or stairs. This limits the traffic that will pass by your door. SmarterTravel.com also states that rooms midway down a hall tend to be the quietest, as they are typically farther away from exit doors, vending machines and housekeeping closets.
  • Pack protection. Earplugs and eyeshades can effectively block out noise and light.
  • Bring something familiar. Having your own sheets, pillow or even just the pillow case to use on your bed will offer a recognizable feeling of comfort.
  • Silence your phone. This may seem like a no-brainer, but it’s especially important to remember when you are traveling to a different time zone than family, friends and co-workers.
  • Keep your cool. While thermostats can be notoriously frustrating to use wherever you may be, try to find a setting that makes your room about 65 degrees Fahrenheit at night, which is the ideal temperature for sleeping.
  • Avoid stimulation just before bed. Put down your smartphone. Turn off the TV. Abstain from drinking alcohol an hour before you plan on climbing into bed. Instead, read a book. Sip chamomile tea. Or, take a warm bath.
  • Stay loyal to a chain. If you plan on staying in a hotel, it will usually feature the same type of mattress in all its properties. So if you’ve experienced a good night’s rest at a certain hotel, chances are better that you’ll sleep well at another location operated by that same brand. (And if you find that you’re sleeping better on the hotel mattress, maybe it’s time to think about what you are sleeping on at home. When was the last time you replaced your mattress?)

Whether you stay in a high-rise hotel, a roadside bed-and-breakfast or in your best friend’s guest room while on your summer vacation, follow these sleep and travel tips to get some rest when you spend your night away from home. With better sleep, you’ll be able to enjoy your travels even more.

For more advice on improving your sleep while traveling, watch these tips from our resident sleep expert, Lissa Coffey.

 

Don’t forget to sign up for our newsletter, The Snoozzzeto get the latest sleep research and tips to help you get better sleep.

Don’t let your sleep suffer on the road. Here’s your guide for #bettersleep while traveling this summer from @BetterSleepOrg. #BSCSleepTipsSources:

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

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