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Quality Sleep

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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.

Insomnia

Easing Insomnia, Anxiety, Depression With a Samina Sleep System

by Claus Pummer |May 28, 2020 |0 Comments | Blogs, sleep health | , , , , , , , , , , , , , , , , , , ,

Sleep is necessary for everyone, whether we want to admit it or not. When you’ve experienced disturbances with several nights’ sleep, you know exactly how important it is to ensure your quality of rest. Unfortunately, many chronic conditions are linked to sleep (or lack thereof): insomnia, anxiety and depression.

The Effects of Sleep Debt and Deprivation

According to a 2018 study published in the US National Library of Medicine National Institute of Health, the average person needs seven to eight hours of sleep each night in order to maintain optimal mental and physical health; much less than that can be harmful to an individual’s health.

But how exactly does this translate to your daily life? According to the same study, many individuals with ‘sleep debt’ or sleep deprivation experience changes in their mood, even to the extreme of anxiety and depression. With so many people experiencing these mental health conditions, it is time to take a closer look at our sleep hygiene.

Tips for Improving Your Sleep

For many biohacking experts, sleep is the number one focus for all-natural performance enhancement. If you experience sleepiness throughout the day, mood swings, anxiety and depression, introducing better sleep hygiene, such as a quality green mattress, can be highly effective and yet holistic.

In addition, if you’re taking too long to fall asleep or are experiencing disturbances in your sleep throughout the night, it’s time that you consider evaluating your sleep routine – including screen time, daytime habits and, of course, your bed.

Sleep Hygiene Tips

  1. Stick to a regular bedtime
  2. Create a relaxing bedtime routine
  3. Stay active throughout the day
  4. Avoid coffee, tea, cigarettes and even chocolate after 4 p.m.
  5. Create a comfortable and healthy sleep environment

One of the best ways to improve your sleep is to make your bed irresistibly comfortable. This includes your mattress, bedding and pillows. Besides comfort, a luxury mattress should be healthy for you too! A non-toxic mattress is more important than you might think – you spend seven to eight hours a day on it after all!

How A Luxury Mattress Can Affect Your Mental Health (For The Better!)

A luxury, eco-friendly mattress can be a highly effective way to ease your mental health in a holistic way. In fact, many biohacking experts have seen some if not all of these improvements:

Better Temperature Regulation

Optimal ambient temperature is very influential to the quality of your sleep. A quality mattress is constructed to meet requirements for temperature control, but a luxury mattress will exceed these requirements to ensure that you sleep comfortably and more deeply.

Stopping The Stress Cycle

Stress is inevitable in everyone’s life, whether it’s related to personal and professional causes.  However, how we manage and react to stress is up to us. Stress management comes down to routines and developing a ‘toolkit’ that helps you manage the daily struggles that you face. Within this toolkit should be habits and items that contribute to quality sleep.

The ‘vicious cycle’ of bad sleep and stress, according to The American Institute of Stress, means that stress brings on insomnia for many people. After that, a lack of sleep makes it much more difficult for a person to constructively manage stress – and the effects continue to cycle.

Rejuvenate Performance

Your memory is, of course, highly linked to your mental health. In fact, one could view mental health (such as anxiety and depression), memory and sleep as three intertwined health concepts. Sleep deprivation has been, time and again, linked to forgetfulness and ‘unlearning’. By investing in your sleep, from bedding to an eco-friendly mattress, you are investing in your own mental and physical well being.

Higher Quality Sleep

Of course, all of the above benefits of a quality luxury mattress amounts to the most important benefit: a better quality sleep and, for many, improvements to mental health.

Adding a quality eco-friendly mattress to your sleep routine can dramatically improve the quality of your sleep. The SAMINA sleep system, including the non-toxic mattress, supports you physically, so your sleep can support you mentally. A luxury mattress from SAMINA supports the neck and loins so that other heavier body parts like the shoulders and hips don’t sink into your mattress and contort your spine.

Sleep Disturbance

A Step Towards Better Sleep

Start biohacking your sleep and find a holistic treatment for mental health conditions like anxiety and depression. To be on your way to your best sleep ever, 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.