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Sleep Tips

Are Your Children Getting Enough Sleep?

by Denise Pummer |September 2, 2020 |0 Comments | Children and Adolescents, Health and Wellness, healthy sleep, sleep health, Sleep hygiene, Sleep Tips, Uncategorized | , , , ,

Perhaps your kids are getting more sleep than ever these days with their social activities strictly limited and more time at home. Boredom can increase sleep time, too. Or maybe your kids are pulling all-nighters watching Netflix, making TikTok videos, chatting with friends or, now that school has begun, doing homework and actually reading.

Whatever life’s activities are, everything can be done better and with more enthusiasm and joy when we are well-rested. The same rings true for your kids.

Depending on your child’s age, there are very specific recommendations about how much sleep they should get. Question is: are they? After all, it’s your job as a parent to ensure their wellbeing and since sleep is fundamental to growth and a strong immune system, to learning and their physical development as well as their emotional wellness, it should be a top priority.

While you, as an adult, likely have adapted to getting less sleep and still being able to get through your day, babies, children and teens don’t cope as well and need significantly more sleep than adults. A child’s early years are so important in terms of development.

So How Much Sleep is “Enough”?

Different amounts of sleep are needed through different stages of development, from babies to a child to a teen—sleep is part of a healthy, holistic lifestyle. So, what’s the rule of thumb? Here’s a chart giving age appropriate and science-based recommendations for total hours of sleep each day including night and daytime naps combined.

As with everything health-wise, knowing the rule of thumb is a great start, but of course, you know your child best. If your baby, child or teen seems to function better on even more sleep, use the above guidelines for sleep as a baseline and add more as you deem appropriate up until the maximum because there is such a thing as too much sleep. In these cases, you may want to evaluate the underlying reason for excessive sleep.

 

 

Health Repercussions of Poor Quality Sleep

As we’ve established, sleep is a healthy addition to a holistic lifestyle and critical for your child’s growth and development throughout childhood. This is because, just as sleep can have a positive effect on your child’s health, not getting enough sleep can lead to long lasting health effects if it persists.

Benefits of Sleep

What doesn’t sleep affect? Below is just a short list of the many benefits that sleep can have on your holistic health:

  • Improved attention
  • Appropriate and improved behavior
  • More effective learning
  • Stronger memory
  • Improved overall mental and physical health

Effects of Sleep Deprivation

The effects of sleep deprivation go far beyond sleepiness during the day. Here are just some of the negative effects that result from sleep deprivation in babies, children and teens:

  • A “bad mood”— Irritable, angry, easily frustrated
  • Short attention spans
  • Lack of memory and overall forgetfulness
  • Difficulty with learning
  • Low motivation and energy, fatigued or listless
  • Anxious, depressed
  • Developmentally delayed

Sometimes, half the battle is just getting your child, teen or babies to fall asleep and stay asleep.

How to Foster Good Sleep

Getting quality sleep can often be solved by employing some simple tactics and creating habits, including:

  • Create a calm, cool bedroom
  • Have a quality mattress
  • Make sleep a priority among all family members
  • Keep a regular daily routine and bedtime
  • Try an early bedtime (for children and babies, 7:00 p.m. and 8:00 p.m. is effective)
  • Stay active throughout the day with a mixture of physical and mental activities
  • Daily exposure to sunlight outdoors whenever possible
  • Resist the temptation to overschedule the day with strict tasks and activities
  • Good air flow and dust-free for better breathing
  • Limit screen time throughout the day, but especially 2 hours before bedtime
  • Be inquisitive—notice your child’s behavior and sleeping habits

In some cases, all that is needed to sleep better is creating the right environment for rest—starting with a cool, dark room and a natural, non-toxic bed. At SAMINA, we believe a Healthy Sleep Solution is a holistic solution.

To learn more about SAMINA healthy sleep products, contact us today and start sleeping better tonight.

Handsome senior man drinking a fresh glass of water at home

8 Ways to Stay Hydrated for Better Sleep

by Denise Pummer |August 11, 2020 |0 Comments | Anti-aging, Articles, Blogs, Health and Wellness, healthy skin, healthy sleep, Hydration, Hydration and Healthy Sleep, Performance & Recovery, skin health, sleep health, Sleep hygiene, Sleep Tips, Staying Hydrated | , , , , , , , , ,

When you consider how many different factors can negatively affect your sleep, dehydration isn’t usually high on the list. We all know that pillows, mattresses, room temperature, pre-bed routines, and body positioning play significant roles. But if you’ve been having trouble getting quality sleep and can’t find a culprit, you may want to explore dehydration as a possibility.

Keep reading to find out how dehydration affects your sleep and what you can do about it.

Potential Consequences of Dehydration

It is possible to be dehydrated even when you don’t feel thirsty, so relying on thirst alone to guide you is never a good idea. The consequences of dehydration can range from mild to severe, and include headaches, dizziness, confusion, fatigue, organ failure and even death in extreme cases. At night, dehydration can disrupt your sleep so you wake up not rested and still tired. It can also lead to a dry throat and nasal passages that lead to snoring and a raw, parched mouth in the morning. Trying to sleep while dehydrated can also lead to leg cramps and muscle spasms that will keep you up.

Surprisingly, dehydration actually increases the urge to use the bathroom in the middle of the night!

The Sleeping Environment and Dehydration

It makes sense that sleeping in a dry environment can dehydrate you faster than an environment with higher humidity levels. If your bedroom is particularly dry, you can become dehydrated while you sleep, or if you already are dehydrated, the situation will be made worse. And if you sleep in an environment that is conducive to dehydration, the sleep hormone melatonin may be affected, which can throw off your circadian rhythm and lead to poor quality sleep.

Sleep Duration and Dehydration

 In 2018, the journal Sleep published research that found adults that sleep six hours per night or less have a higher chance of being dehydrated than those who slept longer.

Some believe these findings indicate that poor sleep symptoms like fatigue, headache or muddled thinking that many people experience in the morning may be caused by dehydration during the night.

The research was performed on around 20,000 Chinese and US adults. Those who claimed to sleep six hours a night or fewer across both groups had a 59% higher risk of being dehydrated than those who slept seven to eight hours regularly. The key may be a hormone called vasopressin. While you sleep, your pituitary gland uses vasopressin to signal the kidneys to retain fluid. Typically, more vasopressin is released later on in the sleep cycle, which is a period the shorter duration sleepers don’t reach.

Fluid Loss During Sleep

It’s important to start the night well hydrated because you will lose fluid simply through the act of sleeping. The act of breathing leads to fluid loss, and this is exacerbated if you breathe through your mouth or snore during the night. As mentioned above, sleeping in a dry environment can increase fluid loss, as can exercising intensely in the evening or drinking alcohol to excess before bed.

Tips for Staying Hydrated at Night

It’s easy to assume that guzzling copious amounts of water before bed would be the solution to staying hydrated and having a more restful sleep, but that might not be the case. You may end up making multiple trips to the bathroom during the night, which would disrupt your sleep anyway.

It’s better to think of hydration as a whole day type of activity and not just think of it when you are faced with going to bed.

Some useful tips you can use include:

  1. Begin the hydration process as soon as you wake up by drinking a glass of water.
  2. Spread fluid intake throughout the day and never go more than a couple hours without consuming some water.
  3. Remember that water is the best beverage to help hydrate you. Drinks like tea, coffee and alcohol contain water but actually have the opposite effect.
  4. Eat foods with high water content like fruits and vegetables.
  5. Avoid caffeine for up to six hours before bed.
  6. Use a humidifier in your sleeping space, if needed.
  7. Drink more water if you work out heavily or sweat for another reason.
  8. Focus on getting seven to eight hours to maximize vasopressin levels.

Staying hydrated at night to avoid the negative effects of dehydration can be challenging, but it’s definitely within reach. At SAMINA, we have a wide range of products that can help you have a holistic, natural sleep and avoid sleep-related dehydration. For pricing or any other questions, request more information here.

Impact of Sleep on Mom Mental Health

Mom’s Mind – How Sleep Affects Mental Health For Mothers

by Claus Pummer |May 14, 2020 |0 Comments | Blogs, Sleep Tips | , , , , , , , , , , , , , , , ,

Having a child can be a beautiful thing, but of course, there are some changes to your daily habits and health that can drastically change with the introduction of a newborn into your world. But did you know that it is highly common for mothers (and fathers, to a lesser extent) to feel sleep-deprived well into a child’s life?

What This 2019 Study Had to Say

If you’re the proud mother of a five or six-year-old, you may still be experiencing the effects of sleep deprivation. According to a study published in the Sleep Journal by the Sleep Research Society, both men and women experienced a below-average level of satisfaction with their sleep quality and length.

In both women and men, sleep satisfaction and duration did not fully recover for up to 6 years after the birth of their first child.

Sleep and Mental Health

Besides reducing cognitive ability, sleep deprivation takes the shape of changes in mental health in many mothers. Today’s Parent’s article on sleep and mental health lists mental health repercussions from a lack of sleep, specifically around anxiety and depression.

The mental health conditions can be exacerbated or brought on by the lack of sleep and subsequent mood swings that occur as a result of sleep deprivation. Low moods can occur after one night of lacklustre sleep, but add four more years onto that and it’s safe to say that many parents’ moods, from frustration to impatience to anger, can be attributed to chronic sleep issues.

Making the Most of Sleep

So sleep affects a mother’s mental health – what can be done about it?

Sleep can be confusing to manage, with so many tips and tricks to test out. While a bedtime routine and even your day leading up to sleep are important factors to focus on, starting with a luxury mattress that will support you both mentally and physically can help you make the most of every minute asleep.

After years working on sleep health and psychology, our top recommendations for improving your sleep as a parent include:

Creating and Sticking to a Schedule

This means that you have to plan your sleep ahead of time and draw boundaries around your sleep schedule as much as possible. This might feel fairly easy for you, but for many, this may include developing a shift schedule with you and your partner to protect the quality of your sleep as much as possible.

Create A Short Yet Effective Bedtime Routine

You may not feel like you have enough time to have your own bedtime routine, but it’s important to introduce consistency to alert your body that it is time to sleep – therefore making every minute in bed count. This can simply mean having the same tea every night half an hour before bed, lighting a candle with a specific scent or staying screen-free for an hour before bed.

Build Your Comfortable Sleep Toolkit

Many factors can affect your quality of sleep, including your sleep comfort. A luxury mattress that is created with careful attention to materials and requirements, will be able to physically and mentally support you and your quality of sleep.

SAMINA’s Bio-Ceramic® Bedding

SAMINA has created a sleep system that includes luxury mattress bedding made from 60% organic cotton and 40% Bio-Ceramic® yarn. Bio-Ceramic® yarn delivers healthy infrared radiation and negative ions, both of which encourage healthy sleep patterns for users. These benefits help your body’s microcirculation, energy restoration, more drowsiness to promote the initial transition to sleep and optimal ambient heat and moisture.

Further, the construction of the bedding carefully considers physical support and how stress on the body can be reduced for a more restful and relaxed sleep.

A Last Word on Improved Mental Health and Performance

Dr. Liborio Parrino, Chair of the World Sleep Day Committee, stated in the World Sleep Day Toolkit:

“Extending our sleep period also improves our mental and body performances during the day and, last but not least, enhances our dreaming experience, as REM stages are mostly concentrated in the final portion of sleep, which is often curtailed by the urging rules of modern life.”

Better Sleep

Make sleep your priority. SAMINA sleep systems, including their luxury eco-friendly mattress, all of which are constructed to deliver comfortable sleep with the added health benefits of non-toxic mattress materials. Parents, we know you are tired. Let us help you restore your healthy sleep patterns and make the most of your time both awake and asleep. Contact us and request more information about SAMINA sleep systems here.

Eco Friendly Mattress

Why is an Eco-Friendly Mattress Important?

by Claus Pummer |April 16, 2020 |0 Comments | Blogs, Sleep Tips | , , , , , ,

If there’s one thing modern technology has given us, it’s a window into the world. Unfortunately, this window has shown us that the world is in trouble and it’s up to us to start taking the steps necessary to save it. Sleeping on an eco-friendly mattress is one way to limit your carbon footprint on the planet and improve your sleep simultaneously.

SAMINA is a strong believer in living green, which is one reason we introduced our green mattress to the sleep industry. We like to say, “we’re saving the planet one bed at a time.” At first glance, you might assume we’re referring to the amazing sleep our customers receive on a brand new SAMINA luxury mattress, but we’re being far more literal. Here’s what you should know about our certified green mattresses and how they’re helping make a difference to the planet.

What is an Eco-friendly Mattress and How Does it Work?

Eco-friendly refers to products that aren’t harmful to the environment, like our non-toxic mattresses. It can also include products that help the environment in some way. At SAMINA, we’re a proud supporter of the environment. So, when we began designing mattresses, bed frames, and sleep accessories, we took the time to think about how our products would affect the world around us. This is how we developed our bio-ceramic bedding and SAMINA Healthy Sleep System.

Bio-Ceramic Bedding

The SAMINA Bio-Ceramic Bedding uses a mix of 40% bio-ceramic yarn (biodegradable material) and 60% organic cotton. This comfortable natural fabric is then folded around virgin sheep’s wool for a cushiony, insulated mattress topper like no other. This is biohacking in a whole new way.

The sheep’s wool used in all SAMINA products is removed carefully and without harming any creatures tall or small. Combining the wool with the bio-ceramic fibers produces a moisture-wicking, temperature controlling material perfect for hot or cold climates. We also love the detoxification qualities of the fabric, which allows sleepers to fully relax and eliminate mental and physical stress during sleep.

SAMINA Healthy Sleep System

The SAMINA Healthy Sleep System provides a variety of eco-conscious components for the healthiest sleep you’ll ever experience. These include:

  • A doctor recommended mattress made from natural rubber
  • Orthopedic flexible slat frame with customizable slats
  • LOKOSANA body grounding pad for bioelectrical absorption
  • Climate regulating wool pad to reduce sweat and moderate temperature
  • Bioactive duvets for warmth and comfort
  • Orthopedic pillows for proper head and neck placement during sleep

This system uses materials that benefit the environment, harnessing the earth’s best qualities and leaving behind fabric that can be recycled, reused, or biodegrade when no longer in use.

Benefits of Eco-Friendly Fabric

Using eco-friendly materials in bedding does more than just help the environment when those fabrics are no longer usable. They also provide a non-toxic, chemical free comfort that reduces allergies, illness, and pollution. Here are some of the most common reasons our customers make the switch to SAMINA:

Safe for Those You Love

Choosing an eco-friendly mattress guarantees the bedding you choose is natural and safe for your family, children and pets.

Economical

Sourcing renewable materials from the environment creates a sustainable product and provides financial support to local and international craftsman.

Durability

Natural materials are durable. There’s a reason sheep’s wool sweaters and blankets are passed down for generations. If well cared for, they are practically indestructible.

Easy to Clean

Some of the natural materials we use, like the SAMINA rubber mattress, are easier to wash than traditional mattresses. They repel moisture and host antibacterial properties fighting off mold and mildew that live inside cloth mattresses.

Choosing to go eco-friendly shouldn’t be a tough choice and at SAMINA, we like to think we make it a little easier by providing a product that sells itself. Our mattresses and sleep products aren’t just safe for the environment, they also provide a thorough and comfortable sleep you can count on.

Get in Touch with Us

For more information on SAMINA and our eco-friendly approach to sleep, we invite you to try our products firsthand. It’s best when you can schedule an appointment to view our products and experience the SAMINA difference, but you may also order directly from us over the phone. A SAMINA Sleep Concierge will verify each order to ensure you and your sleeping partner, when applicable, have the right system for your respective physical needs and specific sleep concerns.

Our healthy sleep concierge service is available Monday – Saturday, 9am – 6pm PST. Our aim is to reply to you within 24 hours.

My Experience with Samina: A Physician’s Perspective by Dr. Aviad Elgez, ND

by Claus Pummer |January 9, 2020 |0 Comments | Blogs, Blogs special, Brain health, Healing, Health and Wellness, healthy sleep, Natural Medicine, Performance & Recovery, Samina General News, sleep health, Sleep Tips

As a naturopathic doctor that focuses his practice on environmental medicine and healthy clean living,
I came across a very interesting phenomenon in practice. I have seen that there’s a very small number
of patients in my practice that seem to be extremely sensitive to the materials that their mattresses and
pillows are made of. Even though this is a small number of patients (perhaps less than 10% of my
patients), it’s still very significant as these patients have been experiencing a collection of “strange and
undiagnosed” symptoms that ended up being caused by their everyday exposure to their mattresses.
Over many years, they have seen multiple doctors, running lots of tests, and even done MRIs, in their
attempt to find out what is causing their symptoms that do not seem to be improving with attempted
treatment over the last few months or years.

The collection of symptoms that my patients report, which I believe to be related to their exposure to
VOCs from their mattresses or pillows are fatigue, balance issues/dizziness (especially in the
morning), brain fog or poor concentration, headache in the morning, and along with the more rare
symptom of numbness and tingling either in their hands, feet, or face. The reason that I feel these are
coming from their mattress and pillow is that 1) their symptoms started shortly after they purchased them. 2) Their symptoms match those of low chronic ongoing exposure to solvent/VOCs/off-gassing.
3) Their symptoms improved once they tried sleeping on a mattress that does not off-gas petroleum-based solvents VOCs. These symptoms and the improvements have been seen specifically with
regards to some memory foam-based mattresses and pillows and their subsequent removal.
One question I get asked often is “Why does my partner have no symptoms while sleeping on the
same mattress that I appear to be reactive to?”

Without going into a lot of detail here, the simplest answer is that we are individuals and have very
different genetics and different total body burdens of toxicants and toxins. Everyone responds
differently to chemicals – from chemical cleaners to pharmaceuticals, to alcohol. Depending on how
well we can clear a specific category of toxicants/toxins (due to your individual genetic profile – for
example our glutathione-s-transferase detoxification profile and our methylation profile), and how high
of a total body burden we’ve acquired based on our hobbies, diets, jobs, and lifestyle, we will all
respond very differently to chemicals. Thus, the same exact exposure to a chemical compound will
cause one person to experience no symptoms, while in another person it may manifest with very
significant and life-altering symptoms.

Seeing the improvement in my patients’ health has inspired me to purchase an organic, clean, and
non-off gassing mattress for myself, specifically one made from natural rubber, latex foam. I have been
sleeping on one for years now, enjoying a cleaner sleeping experience and sleeping better overall.
It wasn’t until recently that I have had a chance to upgrade my bed to a Samina mattress & bed frame.
I decided to invest in my health a bit more, especially considering all the research showing how
important good quality sleep is for prevention of diseases such as cardiovascular disease and
dementia/cognitive function.

When the crew from Samina came to my condo to install the bed, I was very pleasantly surprised by
the quality of the inclined bedframe and how It fits together so simply and without the use of any metal,
using a lock and key latch design. Also, with how easy it was to change from a 3 degrees incline to 5
or 7-degree incline if I ever decided to increase the incline (I started and stayed with 3 degrees for
now). It was obvious that a lot of care was taken in designing not only the bedframe but in every layer of the mattress, from the wooden panels for back support, organic latex foam, to the merino wool
layer.

To keep things short and simple, I was happy with the improvement that I experience in my sleep from
this upgrade to the Samina bed from my previous organic latex mattress. Both are great options for
improving the quality of my sleep and reducing my risk of developing any symptoms/future health
concerns and I can comfortably recommend anyone who is interested in optimizing their health to
look into upgrading to a Samina bed if they have the option to.

Dr. Aviad Elgez, ND

Vitamin D & Your Sleep: What’s the Connection?

by Claus Pummer |July 23, 2019 |0 Comments | Sleep Tips

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.