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.
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.
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.
What doesn’t sleep affect? Below is just a short list of the many benefits that sleep can have on your holistic health:
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:
Sometimes, half the battle is just getting your child, teen or babies to fall asleep and stay asleep.
Getting quality sleep can often be solved by employing some simple tactics and creating habits, including:
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.
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.
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!
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.
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.
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.
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:
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.
Most people love the summer heat during the day, but when night falls and it’s time to get to sleep, that same heat takes on a more sinister role. If you don’t have adequate air conditioning in your home (and sometimes even if you do), restful sleep may be replaced by tossing and turning, trying to cool down and get comfortable.
The average person spends around one-third of their lives sleeping, and there have been countless studies performed that connect adequate sleep with a range of health benefits. These include better immune function, higher cognitive ability, disease prevention, increased energy levels and better overall health.
If you’ve been having trouble sleeping comfortably through the hot summer, keep reading to find out the role temperature plays in quality sleep and how you can sleep more soundly.
In the natural process of falling asleep, temperature plays a significant role. As day turns to night and it gets closer to bedtime, the pineal gland releases melatonin in an attempt to help your body reduce heat. When you get into bed, your body temperature continues to decrease, until it is one or two degrees cooler than during the day. That temperature change helps you get to sleep faster to facilitate a good night’s rest. Naturally, if your room is hot and humid, it will be more difficult to cool down and start the sleep process.
Comfort is the main ingredient to healthy sleep, and that’s going to vary depending on the person. Many experts suggest keeping your bedroom cool, in the 60-68 degree range, for the best chance at finding that ideal temperature for you. If you are able to fall asleep relatively quickly and remain sleeping comfortably throughout the night, you’ve likely found the right temperature for your body. Another tip for keeping your room at the right temperature is minimizing the light and keeping it as quiet as possible. This may include installing coverings for your windows to block out street lights and turning off LED lights from any devices in your room.
The more you can make your room like a cave, the more relaxed you’ll be and the easier it will be to regulate your temperature.
If you experience high humidity in your bedroom, a dehumidifier that’s set to around 30-50% humidity should keep it right where you need it for maximum comfort.
There are a number of different things you can do to stay cool enough at night and sleep well during those hot summer nights. Here are some useful tips to keep in mind:
Temperature and quality sleep are closely related, so just trying to tough it out and make the most of it probably isn’t the way to go.
As you can see, you can have a say in controlling the temperature in your sleeping space, even if you don’t have a high-powered AC system working for you.
At SAMINA, we offer world-class sleep products and accessories that will help you have a quality sleep under any conditions. With luxury mattresses and complete holistic sleep systems, you can count on a natural sleep every time. Request more information on the SAMINA sleep system here.
According to the U.S. Department of Health and Human Services, the average adult requires at least 7-hours of sleep each night to live a healthy life. For some Americans, this number is simply unobtainable, sometimes for reasons outside of our control.
When it comes to “controlling the controllables”, however, the mattress you sleep on plays a large role in the quality and length of your sleep. Choosing a comfortable eco-friendly mattress decreases the chances of sleep disturbances. Some of the ways a balanced sleep schedule improves your life include:
Recent studies have shown that there’s a strong connection between sleep and the human immune system. As our bodies rest at night, your immune system remains active, fighting internal bacterium, infections, and more. When you miss sleep your immune system takes a hit and is no longer able to function at its most optimal capacity.
For chronic inflammation sufferers, the effects of sleep deficiency on your immune system is immense. This is because inflammatory mediators increase when the body doesn’t receive enough sleep. This worsens injuries, intensifies joint and muscle pain, and prolongs healing efforts.
The heart is a complex piece of biological machinery. One of the components allowing your heart to function normally is sleep. When your body rests, everything from hormones to blood sugar is regulated and normalized. A study published in the Journal of Progress in Cardiovascular Disease reported high blood pressure, inflammation, and hypertension to be among the symptoms which arose when adults sleep less than 6-hours a night.
Poor sleep alters your metabolism, slowing it down. A low metabolism prevents your body from turning sugars into energy at the rate it requires to moderate weight and fat levels. This causes weight gain, water retention, and fat retention.
As your metabolism slows, other parts of your body are affected as well. From a decrease in glucose tolerance and leptin to increase cortisol and appetite – lack of sleep will become visible in the weight you carry.
The mental and emotional results of sleep deprivation are obvious. Everybody has woken up cranky before due to a lack of sleep. When poor sleep habits become a chronic problem, your mood and stress levels take a turn for the worst.
A problem plaguing many Americans missing their 7-hours nightly is that once the stress and mood changes begin, a vicious circle starts to form. The higher your stress levels, the harder it is to sleep. Many people suffering from insomnia find it difficult to sleep simply because anxiety and agitation levels are high. The less sleep they get, the worse these symptoms become. This can lead to depression and more severe forms of mental and emotional turmoil.
There’s a reason school and work both start in the morning. You’re at your most alert and clearheaded after a solid night of sleep. In fact, research from the Journal of Neuropsychiatric Disease and Treatment tells us that sleep deprivation has a serious and ongoing effect on cognitive performance.
Losing sleep impacts the way you perceive things, process information, and retain memories. When you don’t get enough sleep, you’re more likely to make mistakes and forget information.
Knowing all that we do about health and sleep, it’s obvious how important it is to select a comfortable, sturdy, and supportive non-toxic mattress. The green mattress you sleep on plays a huge part in whether you experience discomfort and overheating during the night, and whether you’re exposed to allergens.
At SAMINA our green mattresses are made exclusively wither certified organic materials designed with your best sleep in mind. Using natural materials for cushiony softness and endless support, you’re guaranteed a long undisturbed rest. Add one of our LOKOSANA grounding pads to experience the healing powers of bioelectric energy as you sleep.
For more information on improving your sleep or investing in a doctor recommended mattress, we invite you to contact SAMINA today.
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.