Our Canadian neighbors celebrate Thanksgiving this year on Monday, October 14th. Their holiday was designated in 1957 to give thanks for the bountiful harvest of the year.
As the holiday season approaches for us all, we are showered with invitations to celebrate, enjoy time with our families, and be grateful for the blessings of life. But few of us pause to ask—what is gratitude? Perhaps it’s simply taking a breath to appreciate the moment. Or maybe we should look up and acknowledge the astronomical complexity of nature that allows us to stand sure-footed on the surface of a planet spinning thousands of miles an hour, a blue haven in the vacuum of space.
Whatever gratitude means to you, there is no doubt that an attitude of gratitude gives us clearer eyes to see the people around us and the extraordinary, beautiful world that we share. No doubt it feels good to receive gratitude and be appreciated by those we love, but the simple practice of giving thanks may give back even more to us. Scientists have only begun to explore the possibilities of how gratitude affects our bodies and our health, and the research is fascinating.
A detailed article in USC Berkley’s “Greater Good Magazine[i]” discussed several recent studies on gratitude and heart conditions, muscle pain, and general physical wellbeing. While the evidence is still mixed in these areas, research shows that gratitude may have a direct effect on sleep.
According to a study by the University of Manchester’s School of Psychology[ii]:
“Gratitude predicted greater subjective sleep quality and sleep duration, and less sleep latency [time to fall asleep] and daytime dysfunction.”
A second study[iii] found that two weeks of keeping a regular gratitude journal resulted in i “…increases in hedonic well-being, optimism and sleep quality along with decreases in diastolic blood pressure.”
They went on to suggest that such positive thinking may be restorative to our overall health, and even reduce mortality. While research is still pending on exactly how our thoughts may affect our health, it seems giving thanks may grant wellbeing in return.
So, let’s join our neighbors to the North in the spirit of the season by giving thanks for our own abundance of food and the farmers who grow our fruits and vegetables and grains. Maybe that one act of gratitude, as the research supports, will help you sleep a little better tonight.
Happy Thanksgiving, Canada! May we all be grateful and sleep well.
[i] Allen, Summer. “Is Gratitude Good for Your Health?” Greater Good Magazine, https://greatergood.berkeley.edu/article/item/is_gratitude_good_for_your_health Accessed September 18, 2019.
[ii] Wood AM, Joseph S, Lloyd J, Atkins S. (2009). “Gratitude influences sleep through the mechanism of pre-sleep cognitions.” [Abstract]. NCBI, www.ncbi.nlm.nih.gov/pubmed/19073292. Accessed September 18, 2019.
[iii] Jackowska M, Brown J, Ronaldson A, Steptoe A. (2016) “The impact of a brief gratitude intervention on subjective well-being, biology, and sleep.” [Abstract]. NCBI, www.ncbi.nlm.nih.gov/pubmed/25736389. Accessed September 18, 2019.
Water: You Gotta Have It
By Eliana Raver
The late American author, salesman and motivational speaker, Zig Ziglar famously said: “Money isn’t the most important thing in life, but it’s reasonably close to oxygen on the gotta have it’ scale.” We feel the same way about H2O! Next to air (oxygen), water is the most precious resource on Earth.
Did you know that when we are born, our bodies are roughly 75% water—[i]about the same percentage of water on Earth? Just as water is vital in sustaining life on our precious Blue Planet, so it is also necessary to our own health, well being and supports our bodies in achieving healthy sleep. We are constantly losing fluids throughout the day and night so keeping a balanced hydration level is a crucial, and often overlooked, part of staying healthy. Not to mention how healthy we look when we remain hydrated. Staying hydrated actually plumps up your skin cells for younger looking, smoother skin.
We all know theoretically that water is important—but why? Water has many indispensably roles within the body. There is not a cell in your body that doesn’t require water to properly function. From eliminating waste, lubricating your joints, to supporting healthy sleep practices, hydration maintains our body temperature and therefore, is one of those “gotta have it” items for our very survival.
“Dehydration can affect brain structure and function… Prolonged dehydration can lead to problems with thinking and reasoning.”[iii]
It’s not surprising that dehydration also has a detrimental effect on your sleep health, drying out the throat and sensitive mucous membranes in the nose, or even leading to muscle cramps that cause you to lose valuable rest.
As the National Sleep Foundation puts it,
“In addition to the frustration of fragmented sleep, being dehydrated during night can compromise your alertness, energy, and cognitive performance the following day[iv].”
Unfortunately, insufficient sleep may itself cause further dehydration. This was shown by a recent cumulative analysis of two separate studies; the National Health and Nutrition Examination Survey and the Chinese Kailuan Study. Altogether, the studies included over 20,000 people. The ensuing results speak for themselves:
“…Specifically, people who reported that they regularly slept for 6 hours or less each night were 16 to 59 percent more likely to be dehydrated than those who slept for 8 hours a night[v].”
Water is our lifeblood—quite literally, making up 90% of the blood that flows in our veins[vi]. As freshwater streams sustain life on earth running through capillary channels to main river arteries, so our more concentrated circulatory systems mimic this natural pattern—and water is at the center of it all.
For the remaining hot days of summer, try to focus on the importance of this simple resource and give your body the hydration it needs for balanced health, true rest and healthy sleep. In virtually every language and culture, there is a toast to one another’s health— to your water consumption, essential hydration, and a healthy night’s sleep we say, “cheers!”
[i] “How Much Water Is There on Earth?” USGS, www.usgs.gov/special-topic/water-science-school/science/how-much-water-there-earth?qt-science_center_objects=0#qt-science_center_objects
[ii] Mann, Denise. “Even Mild Dehydration May Cause Emotional, Physical Problems.” Web MD, www.webmd.com/women/news/20120120/even-mild-dehydration-may-cause-emotional-physical-problems#1
[iii] Mann, Denise. “Even Mild Dehydration May Cause Emotional, Physical Problems.” Web MD, www.webmd.com/women/news/20120120/even-mild-dehydration-may-cause-emotional-physical-problems#1
[iv] “The Connection Between Hydration and Sleep.” National Sleep Foundation, www.sleepfoundation.org/articles/connection-between-hydration-and-sleep
[v] Sandoiu, Ana. “Sleep Deprivation may Cause Dehydration.” Medical News Today, Fact checked by Gianna D’Emilio, Published Wednesday 7 November 2018, www.medicalnewstoday.com/articles/323595.php
[vi] McIntosh, James. “Fifteen benefits of drinking water.” Medical News Today, Reviewed by Karen Cross, FNP, MSN Last updated Mon 16 July 2018, https://www.medicalnewstoday.com/articles/290814.php
Vitamin D & Your Sleep: What’s the Connection?
by Eliana Raver
With all the summer warnings on avoiding harmful UV rays, it’s easy to forget that a little sun can be a good thing. Exposure to sunlight provides up to 90% of our Vitamin D[i]; an irreplaceable, life-sustaining vitamin that has a profound effect on all facets of our health.
We all know Vitamin D is essential, but we’ve only started discovering its far-reaching effect on all body systems. The relationship between Vitamin D and sleep is a relatively new area of research. Its connection to a healthy sleep cycles has yet to be fully understood, but the results we have so far are startling. According to the National Center for Biotechnology Information
“…several large sample epidemiology studies found that dietary intake of vitamin D was related to midpoint of sleep, sleep duration, and maintaining sleep.”
In addition, their statistics showed that as Vitamin D levels rose, people’s risk for sleep disorders dropped significantly. That itself is an overwhelming discovery, but Vitamin D does more than simply lower the risk. It has been shown to work synergistically with the immune system to fight against harmful inflammation, improving symptoms in several cases of sleep apnea[ii]. Hence tapping people into healthy sleep cycles.
Beyond that, Medical News Today shared that taking Vitamin D to support sleep has further secondary effects. Research shows that a healthy sleep cycle and Vitamin D levels together may help reduce chronic pain:
“Following a review of published research on the relationship between vitamin D, sleep, and pain, researchers propose that vitamin D supplementation, together with good sleep hygiene, may offer an effective way to manage pain in conditions such as arthritis, chronic back pain, fibromyalgia, and menstrual cramps.”
These findings correlate to an American study of veterans suffering chronic pain that assessed their reaction to high doses of Vitamin D. The researchers found that higher levels led to better sleep and reduced pain-without any side effects. Considering the valuable role Vitamin D plays in fighting inflammation, these results make perfect sense.
We may not fully understand all the ways Vitamin D protects and supports our bodies, but what we do know for sure is that it is an amazing help to promote both healing within the body and restful and pain free sleep cycles. In fact, Dr. Mercola considers Vitamin D the most effective cancer prevention vitamin.
So, are you ready to go outside now? All the benefits Vitamin D provides are a wonderful reason to soak up the sunshine this summer. Enjoy your summertime, reduce inflammation in the body and sleep well, too!
While you apply natural, non-toxic sunscreen at the beach or pool this summer, you might want to consider that what you sleep on is just as important as what you put on your skin. The average mattress is a hotbed of harmful petrochemicals, and achieving healthy sleep is actually something that will support your wellness 24 hours a day. Read more about petrochemicals here, and we invite you to explore SAMINA’s organic, master-crafted sleep systems today.
[i] “Sleep, Sunshine, and Vitamin D.” The Royal Women’s Hospital, www.thewomens.org.au/health-information/periods/healthy-periods/sleep-sunshine-vitamin-d. Accessed July 16, 2019.
[ii] “The role of vitamin D in obstructive sleep apnoea syndrome”, Breathe, ERS Publications, (Kostas Archontogeorgis, Evangelia Nena, Nikolaos Papanas, Paschalis Steiropoulos) breathe.ersjournals.com/content/14/3/206. Accessed July 16, 2019.
As we age, a common item on people’s wish list is looking youthful which often starts with your face and skin. You have heard the expression to “sleep like a baby”. We wondered since babies sleep more than they are awake, could that be the key to their baby smooth skin? When did we begin to believe that only children need great sleep? Perhaps that “slept like a baby” style sleep can lead to healthy youthful looking skin.
Why Less Sleep = Lackluster Skin
When you are sleep-deprived, your body makes more of the stress hormone cortisol. Elevated levels of cortisol can lead to increased stress and inflammation in the body, which inevitably leads to poor sleep quality and contributes to your skin’s appearance, too. Think about super-stressed people you know and what they look like. Do they have gorgeous, radiant skin?
The relationship between healthy, youthful looking skin and a lack of quality sleep can be a vicious cycle. Not only does poor sleep lead to increases in stress hormones in the body, poor sleep also increases the severity of inflammatory skin conditions such as acne or psoriasis. This also can be especially true with conditions like atopic dermatitis or eczema, which can lead to scratching through the night as outlined during recent research completed and published in the journal Clinics in Dermatology.
The pattern is present. You can see how poor sleep impacts your skin—after all, that’s why it is called “beauty sleep”. Here are a few other ways a lack of sleep affects your appearance:
Now that we’ve gotten clear about how lack of healthy sleep effects your body and your skin, let’s talk about some solutions. Here are a few healthy sleep solutions that will support your body and your skin.
So, tap into those “sleep like a baby” moments to find your fountain of youth. Failure to sleep well will, after all, be evident in your skin.
SAMINA began and continues to be a company promoting healthy sleep through education and its organic sleep products which cover every aspect of naturally healthy sleep. The key to creating a more fit, successful and healthy life will always circle back to your sleep.
It is out of our commitment to help people claim their healthy sleep that we have uncovered important scientific and environmental studies around sleep success. Help us spread the word. In this article you will learn one reason why the trend of Inclined Sleep has quickly become a priority to improve your overall health and wellbeing. This first requires a quick science lesson to set the stage.
Here’s the scoop:
When the body is out of balance and has been exposed to toxins, illness, or injury, the body’s natural response is inflammation. Redness, swelling, heat and pain are indicators of inflammation, which often can be beneficial and healing but when the inflammation becomes chronic, it is problematic, and we suffer. Much of a state wellness within the body is related to reducing or avoiding inflammation. As you go through your day there are toxins present in the body that build and, as these toxins increase, so do the biochemical responses within your body. This highlights the body’s amazing self-healing, self-regulating mechanisms. When acutely ill, the body promotes deeper, more restorative sleep and greater brain detoxification. The lymphatic system is the body’s garbage removal system and the glymphatic system is the brain’s garbage removal system. Your glymphatics, or brain detoxification, is one of the paramount factors in combatting illness and assuring wellness. As you will discover, it is also one of the most important reasons to sleep inclined.
As toxins build in the body, this triggers an elevation in the levels of inflammatory mediators, such as interleukin-1 beta (IL-1β) and tumor necrosis factor-alpha (TNF-α). Levels of IL-1β and TNF-α, especially increase as the body prepares for sleep. Normally, at end of day levels, these inflammatory mediators help promote non-rapid eye movement (NREM) sleep. This is critical as stage 3 NREM creates slow wave sleep, the stage of sleep where the glymphatic system is most effective. In states of acute illness, when IL-1β and TNF-α are further elevated, the body experiences greatly increased levels of NREM sleep highlighting the body’s natural response to heal and fight inflammation in order to regain balance. Studies indicate that ever level of sleep is vitally important and there are detrimental effects when any is compromised.
Let’s talk about your Sleepy Brain:
-90% of brain detoxification occurs while you’re sleeping, especially during deep sleep, because brain waves slow down which is why this sleep stage is called “slow wave sleep”.
-Lack of sound sleep leads to a change in the gut microbiome which may increase body-wide inflammation. This inflammation can lead to unpleasant symptoms that further disrupt sleep.
-The gut directly influences neurotransmitters, like serotonin and GABA, thus affecting brain plasticity, too meaning alterations of the microbiome can lead to changes in mood, cognition and sleep.
-Poor sleep leads to over-activation of the hypothalamic-pituitary-adrenal or HPA axis. This is the master hormone system of our bodies. This system has many functions, including regulating stress hormones, metabolism, sleep, learning and social interactions.
-Chronically high levels of stress hormones increase body-wide inflammation and often leads to poor sleep quality and insomnia decreasing the brain’s ability to detoxify.
So why sleep inclined?
After the gloomy forecast, here is the great news… there are things you can do to transform your sleep and positively affect the function of your brain’s glymphatic system. Much like the lymphatic system that cleanses the rest of body, the glymphatic system is affected by external factors, such as gravity and body position. This is why the act of sleeping on an incline can provide the boost that your body is looking for to function optimally. People who suffer from OSA (Obstructive Sleep Apnea especially due to sleep position) and GERD (Gastroesophageal Reflux Disease, in common language often called “reflux”) already benefit from reduced symptoms and better sleep on an incline.
Here are a few additional health benefits others have experienced from sleeping inclined.
-Stops mouth breathing.
-Ends post nasal drip.
-Curbs snoring and Sleep Apnea.
-Alleviates Heart Congestion and Inflammation.
-Offers deeper more restorative breath.
-Soothes congestion and Sinus stuffiness.
-Improves blood circulation.
-Balances your metabolism.
Deeper restorative sleep also means you will be dreaming some of your best dreams! Why does this
matter? Because dreaming and remembering your dreams is an indicator you are achieving deep sleep.
No dreams? Don’t remember them? Could be you are not getting the sleep you need.
So, the question is are you now ready and set to incline? Let The SAMINA team be your guide. We are here to offer Sleep Concierge sessions to discuss your specific healthy sleep needs. Click here to take the next step towards having your best night sleep night after night!
It’s important to recognize that for you to have a healthy sleep, you should have a healthy bedroom. Especially for people with allergies and asthma, it’s important to create a dust free bedroom to make sure you’re able to have a nice deep sleep on a nightly basis. With the seasons changing from winter to spring on March 20th, there’s no better time to give you the tips that you’ll need to craft a dust free bedroom that will help you inhale a naturally clean environment.
Ideally your bedroom should be cleaned once a week, from cleaning the floors to dusting the shelves, furniture, and window treatments (blinds, curtains, etc.). But with busy schedules sometimes a weekly clean just can’t be done. In that case, try and keep it to a bi-weekly cleaning schedule. Any more than two weeks and you’ll be constantly sleeping in dust.
Speaking of sleeping in dust, that’s for sure the case if you’re not washing your bedding on a regular basis (weekly). Washing your bedding not only takes care of the dust that floats around your bedroom, but it also takes care of the dreaded dust mites that can lurk in between your pillows, sheets, and blankets. According to Medicine Net “wash all bedding and blankets once a week in hot water (at least 130-140 degrees Fahrenheit) to kill dust mites.”
Now that you’re washing your bedding on a regularly basis, consider using dust-deterrent bedding as an added step to ensure that you avoid uninvited guests. Sleeping on a dry bed is less prone to those guests. Not just dust mites but also mold, bacteria, and mildew. SAMINA uses breathable materials that don’t trap moisture, which makes a comfortably dry sleeping space. In fact SAMINA’s wool is a natural deterrent to dust mites that colonize in conventional mattresses, which tend to trap moisture. Read more about SAMINA’s dust mite bedding. You’ll breathe and sleep better using SAMINA’s anti dust mite bedding and products!
Think of all the items that you have in your bedroom and consider rearranging the space. Having a lot of items in your bedroom creates an environment for dust and dirt to find itself on. If cleaning your room on a regular basis is a struggle for you, consider how much less of a struggle it will be for you to keep your bedroom clean, when you’re not having to clean a bunch of unnecessary items like your yoga mat and exercise materials that’s on your floor, or that pile of dirty clothes in the corner. Keep the floor visible and you’ll have less regular cleaning to do.
Your pets are beloved, so we understand how tempting it is to have them in your bedroom. However pet hair and dander (particularly with cats and dogs) can become a nightmare! If you think a nightmare has kept you up at night, pet hair can do the same due to allergies! We suggest giving your pet a bed of their own to sleep in, outside of your bedroom. If you simply can’t sleep without them in your room (or they can’t sleep without you) try keeping them off the bed, but letting them still sleep in the room. Make sure to vacuum or wash their beds regularly. Bathing pets regularly can help remove dander too!
Not exactly your pets, for good reason! But they do have a nasty habit of popping up. And chemical sprays to get rid of them aren’t something you’ll want to inhale. Do My Own Pest Control has a list of organic and natural pest control products that can help with removing them if they have made your home, their home. What’s great is the website gives you an option of shopping by pest and product. A personal tip: keep food out of your bedroom and in the kitchen to ensure these creatures have no desire to hang out in your bedroom.
We’ve talked about cleaning up and tidying your room but rethink your window treatments. Using heavy draperies that collect dust and allergens can be the most counterproductive way to cover your windows, when you’re trying to keep dust out. Think about using breathable, lightweight, washable fabrics, that way you can toss them in with your bedding when you’re doing laundry, or even hand wash them and hang them out to dry on a sunny day. If you’re currently using shades or blinds, use ones that can actually be washed or wiped down on a regular basis.
Pollen is a huge issue for seasonal allergies and spring/summer is a problem for many. With warmer weather, we all have a tendency to open our windows and let “fresh” air in. That’s the easiest way pollen travels into your bedroom. Fans do a great job of adding circulation to your room without the pollen from outside coming in. But you’re also a huge factor to bringing in pollen, without even realizing it. Pollen sticks to you and your items while you’re outside, like clothes, your hair, bags, shoes, etc. An easy way to keep it from following to your bedroom is by having designated areas for those items outside of your room. For example, a hall closet. Even keeping your dirty clothes in a hamper that’s located in your bathroom or hallway can help keep pollen out of your bedroom. For your hair and skin, try taking a quick shower at night to wash the pollen off. If you have the time, consider taking a luxurious bath instead.
These 8 tips will give you a dust free bedroom that you can enjoy all year long. You should see results in the lack of allergies and how restful your sleep is, when you use these tips consistently. Remember you might not be able to clean your room or bedding more often but by using SAMINA’s sleep system, you’ll have products that will naturally help you sleep easier without the issues that allergies and dust bring.
We know individuals suffer when it comes to a lack of sleep, from organ function and blood circulation to mental and physical body aches…sleep can help a lot of people fix a lot of problems and ailments. The Center for Disease Control & Prevention has even proclaimed insufficient sleep as a public health epidemic. Since this is the month when couples celebrate Valentine’s Day, we thought we’d highlight issues of couple sleeping together. Studies show a lack of sleep is causing problems amongst couples. The Better Sleep Council says that 61% of consumers crave sleep more than sex. They also claim that “those with lower marital satisfaction are more likely than their counterparts to have problems sleeping.” Their survey found that one in four Americans in a relationship would rather sleep alone. But why sleep alone when there are great benefits to sleeping with a partner?
• Relieves Stress
• Healthy Heart
• Releases Oxytocin
• More Energy
• Fall Asleep Faster
The solution for couples wanting to sleep alone is to use a sleep system that allows two individuals to get the sleep they need, while still being able to sleep together. With SAMINA products, we know that a quality sleep system can improve your sleep (and maybe even your relationship if the lack of sleep is causing issues). In fact SAMINA’s Sleep System is a harmonizing bed for couples. Now two people can sleep next to each other and still maintain a healthy night’s rest. Here’s how!
The problem with most mattresses is that they are made for everyone instead of custom made specifically for you and your partner. As a result you end up sleeping on a mattress that might be comfortable for one person, but a mattress that misses key components to ensure both people in bed are individually cozy. Each of the healthy parts of SAMINA’s Sleep System is designed with the correct components for each individual’s shape and size. The system easily self-adjusts to meet the unique requirements of different people.
The bottom layer of the system provides back support like no other bed. This layer is a wooden slat frame that provides active support, fulfilling the orthopedic needs of the body during sleep. It completely supports your back and spine. Yet no two sleeping partners have the same body size, weight and proportion so spinal support (the double-slatted wood frame) can be modified when needed. For example, when it feels too firm by one partner, slats can be removed or replaced with wool cushions relieving the sleeper from feeling too much support or pressure. This means that if you’re sleeping on a mattress that is being supported underneath, by two individual components, in SAMINA this is the flexible slat frames, you’ll enhance the sleep of each individual.
This happens because each person is sleeping on their own slat frame, even though they’re sleeping on the same top mattress. Having your own slat frame underneath the mattress will help with a snug sleep because it moves with your spine. Even if your partner was tossing and turning on their side of the bed, your slate frame won’t be disrupted. This is a welcome contrast to ordinary mattresses that use box springs or regular bed frames that move on your side of the bed because someone is moving on the other side.
The pillows designed by SAMINA have been created in collaboration with orthopedists, physical therapists and other professionals for different sleep issues and patterns that individuals have. The line of proper pillows are made from organic, natural materials. Using natural materials encourage healthy breathing, which is essential to your good night’s sleep. With all the different shapes and sizes that people come in, the line of SAMINA pillows help support the unique contours of your head and neck.
• SAMINA Gamba: Suitable for people with hip problems, designed by back expert Toni Hochreutener
• SAMINA Combi-med: Designed with a shaped neck area and adapts well to the normal inward sway of the neck and the shoulder area
• SAMINA Delta: For people who sleep on their backs or sides, this concave shaped pillow is SAMINA’s top-selling and most beloved pillow.
• SAMINA Balance: Provides correct position of the neck and head to benefit the cervical spine
With plenty more proper pillows to choose from, you and your partner can find pillows that are perfectly suited for your specific needs.
With four different types of comforters, SAMINA has the perfect one for your body temperature depending on whether you’re cold or hot at night. It also varies by seasonal sleep. The Midsummer Night Dream Duvet is the lightest of the wool comforters and is ideal for climates with warmer temperatures or for hot summer nights. This also makes it perfect for the person who sweats a lot at night or finds themselves hotter in the evenings. The Summer Duvet is nearly twice as heavy for warm summer months and more temperate climates, which means relatively moderate evenings that aren’t extremely hot or cold.
The Spring/Autumn Duvet keeps you cozy as the temperatures get cooler, making it the perfect duvet for people who get colder at night. Lastly, there is the Four Seasons Duvet that can be created combining the Midnight Summer Duvet with the Summer Duvet or the Summer Duvet with the Spring/Autumn Duvet. Since each duvet comes with ties on the side, the two combinations can be made to create a Four Seasons Duvet that is on the thicker side for added warmth and comfort. Using separate duvets for you and your partner maximizes your sleep experience. Now one person won’t be too hot or too cold, while the other is the opposite.
The accessories are made to make sure that sleep is a personalized affair for each person. When sharing a bed with a spouse, it can be hard with other mattresses to create an environment where both parties can still sleep comfortably in positions that work for them. That’s why SAMINA created accessories that can make sleep individualistic to your needs, no matter how your partner sleeps next to you.
SAMINA’s Header/Footer Wedges create a unique raised position for the person using them, as opposed to raising the entire bed, this helps raise an individual a couple of inches to improve blood circulation. If you sleep on your side and/or have shoulder and neck tension, the SAMINA Shoulder Bolster can help with relief and stabilization. With several other bed attachments, SAMINA really created a sleep system that caters specifically to you, no matter how your partner sleeps.
From the sleep system to the pillows, bed attachments to comforters, SAMINA has crafted the perfect bed for couples. Keep in mind that although The Better Sleep Council’s study states that “1 in 4 couples say they sleep better alone than with their partner” they also say, “contrary to this belief, research shows that the psychological benefits we get having closeness at night trump the objective costs of sleeping with a partner.” We want to make sure that you’re getting both the psychological and physical benefits of being able to sleep with your partner and with SAMINA’s products, you can!
1. Consistent Sleep Schedule: This is an important first step because it sets up the other four steps. Your body needs to get used to going to sleep every night at the same time (and waking up around the same time). That means getting a consistent amount of sleep, which is around 7 hours to help your body truly rest. Each night go to sleep at a time where you know you can get at least 7 hours of sleep and still wake up with time to get through your morning routine. If you’re used to staying up until midnight watching TV but wake up at 6am, you’re doing your body a disservice. Go to sleep an hour earlier and train your body to naturally sleep at that time every night. If you’re the type of person who has a sleep schedule that is random, you’ll want to do your body a favor by winding down each night at the same time. Need to start a new sleep schedule but don’t know how? Everyday Health has “10 Tips to Reset Your Internal Clock.”
2. Use Your Bed For Sleep & Sex ONLY: I think we can all admit that sometimes eating, and curling up watching movies all day in bed has been an enjoyable pastime. According to the Wellness Doctrines “We need to ensure physical (and therefore emotional) separation between the daily grind and our downtime. Overlap between the two, increases the chance we will not be able to tell when we can kick back which, in my experience, has made falling asleep much harder at times.” They’re right. When you create a “sleep and sex” only environment in your bed, by removing all the excess things like your office desk and TV, then you have an emotional attachment with your bedroom being just your sanctuary…the place to unwind and drift off to sleep, instead of a place where you work or play video games causing you stress.
3. Soothing Pre-Sleep Routines: We should all be making it a habit to spend 30 minutes before our scheduled sleep time to wind down from the day. After a long day of work, handling children or pets, or just a busy schedule of running errands, we easily end up going to bed with a lot on our minds. Here are a few pre-sleep routines you can try to help you fall asleep more easily.
• Take a relaxing bath
• Try yoga or other stretches to ease the tension in your body
• Do a relaxing activity such as reading (as long as the activity doesn’t involve the screens from your phone, tablet, or TV)
• Listen to calm, soft, or sensual music
• Drink a relaxing cup of tea, like chamomile or mint
4. Avoid High-intensity exercise: We want you to exercise of course, however high-intensity workouts cause high adrenaline, increased brain activity, and make it difficult for a person to fall asleep, particularly if you’re having trouble falling asleep already. Dr. Stuart Quan, a professor of sleep medicine at Harvard Medical School recommends “you give yourself a few hours between your workout time and bed time to allow your body temperature to cool down to 98.6 degrees, your heart rate to return to its resting place, and your adrenaline levels to lower.” For people who still want to work out but can’t in the morning, there are two options, try lighter workouts before sleep or do high-intensity workouts at least three hours before bedtime.
5. Don’t be a Clock-watcher: With so much on our minds for the following day, weekend or the future in general, it’s no wonder many of us wake up in the middle night only to see what time it is. But that’s a big mistake! The clock is our enemy! Don’t pay attention to it until the alarm goes off. Otherwise awaking at 3:12am and noticing you have a few more hours to sleep (let’s say your alarm is set for 6am) your brain will start rotating rapidly with the list of things you have to do once the alarm goes off. Without even realizing it, you’re tossing and turning for 45 minutes because of all the anxiety over everything that has to get done for that particular day. Notice that when you don’t realize what time it is, you can’t obsess over what has to get done. Having your alarm clock turned around, or in a drawer in your nightstand, will help you to not obsess over what time it is, how much time you have left, and what you have to do with your day.
These 5 healthy sleep habits should help you adopt a more positive sleeping experience. Try all five and you’ll find immediate results for insomniacs and people who just have sleep disturbances. What would make your sleep even healthier? Using the SAMINA Sleep System. With a climate-regulating wool pad topper, grounding pad, latex mattress, and an orthopedic flexible slat frame, not to mention comfortable pillows that suit your specific sleep needs, we can put you to sleep healthier, happier and faster than counting sheep!
The state of your body temperature while sleeping is pivotal in order for you to get a restful sleep. In fact, two popular reasons people don’t sleep well is they are too hot and too sweaty. This is something that the SAMINA understands and we have the bedding and the materials to provide an ideal warm bed climate for a sound and natural sleep. Now that it is the winter season, the temperature will be dropping each day. The effects of cold weather on your sleep can disturb the quality of your sleep and alter your physiology of sleep. Combined with our sleep system and what you need to know about the effects of cold weather, we can provide you with the materials to keep a warm bed climate throughout the season.
One thing when it comes to snowy weather or very cool breezes is that it’s the time when the common cold thrives. Your immune system will be weaker in colder weather, giving conditions and viruses like the common cold and hypothermia room to infect a person’s body. Here are several other ways the cold can affect your body:
In order to secure a restful sleep in the cold, we must look at what you’re sleeping on. Fortunately, SAMINA’s wool comforters, also known as duvets, can help provide comfort for a healthy sleep. All duvets are filled by hand with pure sheep’s wool. The wool selected by SAMINA is from free-roaming, pesticide-free, living sheep that are sheared humanely and then the wool is entirely hand-processed into layers. This increases the lanolin within the wool to optimize the performance of the wool which is one of the best all-round fiber for any climate. The lanolin-rich wool used by SAMINA also enhances the warm, cozy bedding by its ability to absorb around 30% of its own weight in moisture which then evaporates into the surrounding air especially when used in SAMINA’s open air sleep system.
When the temperatures begin to drop during the Autumn season, SAMINA’s Spring/Autumn Duvetis thick and heavy enough to balance your body’s temperature. The additional filling of virgin sheep’s wool will furthermore keep your body nice and cool while you sleep. And not only for the Fall, SAMINA has crafted duvets suited for each season of the year.
SAMINA’s Bio-Ceramic Natural Beddingcombines 60% organic cotton and 40% bio-ceramic yarn. This special Bio-Ceramic natural fabric is wrapped around pure virgin sheep’s wool to create soft and supple mattress toppers, pillows, and duvets. As a result, this natural bedding balances heat and moisture during sleep. The bedding also could make a dry and cozy warm bed climate while also promoting detoxification, relaxation, and stress reduction on the body.
With SAMINA’s natural bedding products and materials, a warm bed climate is created to provide healthy sleep and maximize comfort in sleep. Make sure to go on our website to search for your perfect SAMINA product today. Stay warm, stay in comfort, stay SAMINA healthy.
Imagine, you’ve finally upgraded to your dream mattress. It feels soft and you hope you can finally get a comfortable night’s rest. But what many people don’t know is that (even today!) most mattresses are filled with toxic chemicals. Unsuspecting sleepers are completely unaware that their mattress is actually doing them more harm than good, even if they believe that they are getting a comfortable night’s rest.
Most of the chemicals that are found on a mattress are flame-retardant and stain-resistant chemicals. These petrochemicals are notorious for being hidden in a spectrum of mattresses. From a coil mattress to memory foam, the chemically enhanced beds can cause serious long term effects.
According to health website Mercola, flame-retardant chemicals have been linked to serious health risks, including infertility, birth defects, neurodevelopment delays, reduced IQ, hormone disruptions, cancer, and even behavioral problems in children. Mercola also identifies flame-retardant chemicals as one of 17 “high priority” chemical groups that should be avoided to reduce breast cancer.
Since the mid- 1960s most mattresses have been made of polyurethane foam, which is petroleum-based material that emits volatile organic compounds (VOCs). Polyurethane has been known to cause lung irritation and asthma attacks, while also irritating the skin. Most mattresses have also been made with formaldehyde, which is one of the adhesives that hold mattresses together. Just like with polyurethane, formaldehyde has its own list of side effects that include eye, nose, and throat irritation.
According to the United States Environmental Protection Agency (EPA), high levels of formaldehyde can cause coughing, wheezing, chest pains, and bronchitis. The worst part is mattress manufacturers aren’t actually required to label the chemicals their mattresses contain, which makes it more difficult for the average shopper to know what’s actually in the mattress that they’re thinking about buying. With so many disastrous side effects, people are turning to healthier alternatives to fall asleep.
SAMINA uses unadulterated, natural materials in all of their products, from the organic mattress to the pillows. The natural rubber mattress SAMINA has designed is a “green” mattress alternative that is not filled with toxic chemicals. Due to the nature of the rubber, it also has hypo-allergenic, anti-bacterial, and anti-dust mite qualities. These benefits will further help you get a good night sleep, if you’re not already breathing easily knowing you’re not inhaling harmful chemicals.
When it comes to a toxic-free sleep, don’t just stop at the mattress. Also consider items like your pillows, bedding, and bed frames to make sure you’re truly sleeping in a chemical-free environment. Apart from the natural mattress, SAMINA also offers healthy pillows that are made from natural materials in soft, organic cotton. Natural materials, like organic cotton, actually encourage clear, healthy breathing, unlike the toxic options.
Many comforters, duvets, and blankets contain formaldehyde; which is why SAMINA offers a chemical-free option with our Bio-ceramic® organic cotton bedding, and comfortable comforters. Wrap yourself up in our natural bedding to keep yourself cozy in the winter or to cool you down in the summer. Snuggle up with SAMINA’s safe bedding without feeling like you’re sleeping with hazardous materials.
The natural bed frames we have, come from the Italian company Luxlet. They’ve created luxurious bed frames that are made with 100% natural materials like hard wood with organic oils. Unlike other bed frames that are made with synthetic varnishes and paints. The worst part of bed frames (chock full of VOCs) is that dangerous chemicals are used in toxic wood oil and glue that binds the bed frame (and the headboard) together.
SAMINA makes sure that you get more than just a good night’s rest, but also healthy sleep for years to come. Using SAMINA products can guarantee you and your family that you’re not sleeping with harmful materials. At SAMINA, the products are made in a clean environment nestled in the clean air of the Voralberg Mountains in Austria, not a toxic factory. For more information on other ways the SAMINA products can help you, check out our Benefits page.
We always ask, “where would you like to sleep? A factory or the forest?”