Sleep is an essential aspect of health and well-being, but many people suffer from a lack of sleep or poor-quality sleep. This issue can have a significant impact on physical, mental, and emotional health.

In this article, we will explore the main causes of a lack of sleep and strategies to improve the quality of your sleep.

Stress and Anxiety

Stress and anxiety are among the main causes of disrupted sleep. Daily concerns, work issues, strained interpersonal relationships, and personal challenges can all contribute to a restless state of mind that makes falling asleep difficult and hinders deep and restorative sleep.

Lifestyle and Sleep Habits

Sleep habits, including a lack of routine, irregular bedtimes and wake-up times, as well as excessive consumption of stimulants like caffeine, can disrupt the natural sleep cycle. Similarly, prolonged exposure to electronic device screens before bedtime can interfere with the production of melatonin, the hormone responsible for sleep.

Medical Conditions and Sleep Disorders

Certain medical conditions, such as sleep apnea, restless legs syndrome, and depression, can lead to sleep problems. These disorders affect sleep quality and can result in disrupted and non-restorative sleep cycles.

Inadequate Sleep Environment

An unsuitable sleep environment can also affect sleep quality. A room that is too warm, noisy, poorly ventilated, or brightly lit can make falling asleep challenging and maintain consistent sleep throughout the night. Check out our article ‘5 Tips to Help You Get a Good Night’s Sleep‘ for some ideas in this regard.

Strategies to Improve Sleep

• Establish a Sleep Routine: Adopt regular bedtimes and wake-up times, even on weekends, to regulate your biological clock.
• Create a Sleep-Friendly Environment: Ensure your room is quiet, dark, and comfortable to promote restful sleep.
• Avoid Stimulants: Limit caffeine consumption and reduce exposure to electronic device screens before bedtime.
• Manage Stress: Practice stress management techniques, such as meditation, deep breathing, or yoga, to calm the mind before bedtime.
• Consult a Healthcare Professional: If you continue to experience sleep problems despite your efforts, consult a doctor or sleep specialist to assess and treat any underlying disorders.

In conclusion, quality sleep is crucial for overall health and well-being. By identifying and addressing the underlying causes of a lack of sleep, it is possible to improve the quality of your sleep and reap the benefits of adequate rest.

Sleep, far from being a simple period of rest, is a complex ballet of cycles that unfolds throughout the night, orchestrating physical and mental regeneration. Understanding these cycles is essential to maximize the benefits of a good night’s sleep. Let’s delve into the different stages of this nocturnal journey.

Stage 1 – Light Sleep (NREM1)

The curtain rises on sleep with stage 1, a subtle transition from wakefulness to sleep. In this first act, the brain’s electrical activity slows down, and the sleeper can be easily awakened. It’s a phase of slight drowsiness, a prelude to deeper stages.

Stage 2 – Light Sleep (NREM2)

The second act is marked by the more stable light sleep of stage 2. “Spindles” (fast brain waves) and “k-complexes” (slow brain waves) make their appearance. Although waking is still possible, the sleeper descends into a deeper relaxation.

Stages 3 and 4 – Deep Sleep (NREM3 – NREM4)

Acts 3 and 4 represent the climax of slow-wave sleep, with a majestic entry into deep sleep. Delta waves, slow and powerful, dominate these phases, orchestrating intense physical regeneration. It’s the time for cellular repair, growth, and the release of growth hormones.

Stage 5 – Paradoxical Sleep (REM)

Paradoxical sleep, the fifth act, is the moment when dreams come to life. The brain becomes as active as during wakefulness, but major muscles are temporarily paralyzed, making way for rapid eye movements. It’s a scene of dreamlike creativity, crucial for memory and emotional balance.

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The Sleep Cycle: A Symphony of 90 to 110 Minutes

This nocturnal ballet repeats in cycles of approximately 90 to 110 minutes throughout the night. Each cycle, a complete performance of sleep, offers an opportunity for physical and mental regeneration. Over the course of the night, the proportion of time spent in each act evolves, with a gradual increase in time devoted to paradoxical sleep.

Respecting the Rhythm of the Ballet

To maximize the benefits of sleep, it is crucial to respect the natural rhythm of the nocturnal ballet. Lack of light sleep can lead to decreased cognitive performance and irritability, while a deficit of deep sleep may be associated with physical fatigue and impaired ability to recover from physical exertion. Establishing a regular sleep routine, creating an environment conducive to rest, and adopting healthy lifestyle habits all contribute to a harmonious performance of this ballet.

Improving Health by Monitoring Sleep

The impact of a good night’s sleep on our overall health is undeniable. And while we are increasingly tracking our daily activities, we do not always think to do the same for our sleep. At Beaudoin, we have beds equipped with sensors that give you information about your overall health, as well as the health of your sleep. Discover the Dawn House adjustable bed available at some of our retailers!

HAPPY DANCING!

Buying a mattress online can be an excellent option, but to make an informed choice, several things need to be considered. Here are 11 important points to consider before buying a mattress online:

1. Budget

It’s important to determine your budget as mattress prices can vary from a hundred to several thousand dollars. This depends largely on the size of the mattress, as well as its materials and brand.

2. Type of Mattress

There are different types of mattresses such as memory foam mattresses, latex mattresses, spring mattresses, hybrid mattresses, etc. Choosing the one that best suits your sleep preferences is essential. Additionally, it may be important to consider your bed base when choosing your type of mattress. For example, some mattresses are more suitable for adjustable bed.

3. Mattress Thickness

The height of the mattress can vary considerably. Ensure that the mattress you choose fits correctly with your bed frame, sheets, and your size.

4. Mattress Size

Make sure to choose the right mattress size based on the size of your bed and your personal needs. Standard sizes are Twin, Full, Queen, and King, but some companies also offer other options such as the California King.

5. Firmness

Mattress firmness is a personal choice. Some prefer a firm mattress for increased support, while others prefer something softer. Some online mattresses offer an adjustable firmness option or even the option to have two different firmness levels if the needs of partners are different.

6. Return Policy

Check the seller’s return policy. Some offer free trials for a specified period, with the option to return the mattress if you are not satisfied.

7. Materials and Certifications

Ensure that the mattress is made from quality materials and, if possible, check if it holds certifications such as Oeko-Tex Standard 100 for textiles and materials or CertiPUR-US for foam, guaranteeing the absence of certain harmful substances.

8. Reviews and Ratings

Read customer reviews on the mattress you are considering. This can give you a more accurate idea of the quality and comfort of the mattress.

9. Warranty

Check the duration of the warranty. A longer warranty may indicate the manufacturer’s confidence in the durability of their product.

10. Delivery and Installation

Inquire about the delivery process. Some online mattresses are compressed in boxes, while others are delivered full size. Make sure you understand how the mattress will be delivered and if installation is included.

11. Customer Service

Ensure that the seller provides good customer service. This can be important in case of problems or questions after the purchase.

By taking these factors into account, you can increase your chances of choosing a mattress that meets your sleep needs and offers good value for money. Once this is done, it is equally important to ensure that your bed base provides the best possible support for your brand-new mattress. Different alternatives are available to you based on your needs, preferences, and budget. See some examples!

HAPPY SHOPPING!

1. Choose Colours to Promote Sleep

The power of color is known to influence our mood, with some colors particularly promoting sleep and the onset of sleep. It is recommended to opt for a color palette that will help you fall into the arms of Morpheus. Choose tones based on your type of decor and your preferred ambiance. If you desire a calm and cozy environment, it’s better to focus on soft and warm colors with a bohemian or natural design. For a more modern and industrial decor, shades of gray will create a cooler and invigorating atmosphere when waking.

However, avoid anxiety-inducing colors found in shades of orange and red, especially for a child’s room, which could cause some minor issues during bedtime routines. Pastel colors could be a perfect fit!

Don’t forget the ceiling – although most of us opt for a classic white, a touch of color will envelop your haven of rest.

Also, explore eco-friendly paint options for a more environmentally conscious choice.

2. Choosing Bedding

Changing the quality of your sheets is often a good way to improve comfort at a lower cost. Depending on your tolerance for heat or winter cold, several types of textiles will surely cater to your tastes. Sometimes, it’s better to invest in two sets of higher-quality sheets than to have a multitude of uncomfortable ones.

Also opt for a pillow that will meet your needs, and help you avoid all kinds of discomfort and pain. Remember, it will accompany you every night.

 3. The Influence of Space 

According to Feng Shui principles, it would seem that the orientation of the bed has a significant influence on the quality of our sleep. A bed oriented to the north would promote energy circulation, as well as a well-organized space in the room. Avoid placing your bed in front of a door, or near a window. Light is also something to monitor; darkness will favor better rest.

4. Deep Cleaning!

Say goodbye to dust! Cleaning the room thoroughly will allow you to breathe better and eliminate allergens. Ventilating the room will bring a breath of fresh air and improve the room’s oxygen quality. If aromatherapy appeas to you, using an essential oil diffuser will envelop your well-being. A few hours before bedtime, fragrances like eucalyptus, lavender or chamomile will be perfect allies for peaceful sleep.

You are now equipped with simple tips to enhance the comfort of your bedroom without emptying your wallet.

Sweet dreams!

The adjustable bed – previously known as « articulated bed » or « electric bed » – does not have the best of reputations. It may remind one of hospitals and sick people. And yet, in terms of look and technology, the adjustable bed evolved tremendously. Many new features may now make your sleep, and even your life, better. Let me introduce my favourite ones!

1. Bluetooth connection and voice control

Remote control, wireless or not, is a standard feature of adjustable beds. Some beds even have a pocket where to store your remote, so you do not have to wonder « where have I left that remote again…? » But now, thanks to technology, you do not even need a remote anymore!

Indeed! With a Bluetooth connection, you can download an application in your smart phone, that will allow you to control your adjustable bed! Even more impressive, some beds can be activated by your VOICE! You just dictate commands that will activate the various features. The ultimate luxury.

2. Preset positions

You must be wondering now what you could command your bed to do? Here is an example: preset positions! Depending on what model of adjustable bed you choose, you could save your « TV » or « Reading » positions. No need to fuss trying to find perfect comfort (err… feet a bit higher? No? Lower, then?) Some remote buttons are already preset positions, but you can modify them to meet YOUR needs. 

3. Zero G position

By the way, there is one preset button that I absolutely must mention, and that will change your life: the ZERO G button! This position raises your legs to a higher level than your heart. Which can seem strange at first… After all, we have been used to sleep in a flat position! In fact, NASA came up with the ZERO G position for astronauts during launchings.

Seriously, benefits are many: lower stress, less pressure on the lower back, better blood circulation in the legs, lower demand on the heart, better oxygenation… Once you have tried sleeping in ZERO G, you will never sleep flat ever again!

4. Underbed lighting

Are you the kind to get out of bed five times a night to visit the bathroom? Are you tired of stumbling in the clothes pile, or hitting your toes on the dresser because you cannot see a thing? Here is what you need: lights under your bed! And we’re not talking about patio lanterns here… No, no! Actual series of DEL lights already installed under your adjustable bed, that you can turn on and off using your remote or smartphone.

These DEL’s will light your way just so you see where you are walking, without waking up your significant other. Or your cat… or your dog… You get back into bed and turn off the lights. All done, and no collateral damage!

5. Massage motors

If you are like me, whenever you see a massage chair, you just must try it. It feels so good, so relaxing! But you are thinking: « hey, wait a minute here, this article is about beds… do you mean I could have that in my bed!? » Well, YES! Some adjustable beds come with massage motors! You choose the duration and the intensity. The very best way to destress after a long workday. Your body will thank you!

6. Lumbar support

When you are young and dashing, you can sleep anywhere. Literally anywhere. Bringing back memories, eh? But as we get older, we become more… delicate? Boo-boos, big and small, are making themselves felt, among them the widespread BACK PAIN! Well, with the ZERO G position mentioned above, you increase your chances of keeping a healthy back. But you could do more!

Some adjustable beds offer a lumbar support option. And what, pray tell, is that? It is an independently adjustable section in your bed that adds a bit more «thickness» under your lower back. You feel less pressure as your back is better supported. For people with a deep back curvature like me, believe me, the difference is real!

7. USB ports

Power outlets are so far away that you must get out of bed to use your phone as it charges? You’ve got enough of seeing these extensions laying around your bedroom floor just so you can connect your devices? Well now, picture this: your bed could come equipped with USB plugs. Yes! USB plugs on your bed! One on each side too, no fighting over it! Doesn’t need to be complicated to be useful.

So… your present bed is adequate, we agree. But if you wish to invest in your sleep, in your quality of life, and consequently decide to purchase an adjustable bed, take the time to get informed about these littles extras that you could enjoy! You spend quite a lot of time in your bed, so why not make it your own, according to your needs?

Ah! I almost forgot! When you go shopping for an adjustable bed, you might find it a bit less beautiful or sexy than your present bed. Well, do I have great news for you! Most adjustable beds can very well be installed inside an upholstered bed. And at Beaudoin we offer this option. Or, you could just add a headboard. No need to give up on style to get comfort! Do not hesitate to discuss your options with your sleep retailer.

Have a good time shopping… and sleeping!

Having a good night’s sleep is a major asset for better success in all areas of our lives. It helps us be more patient, focused, in a better mood—in short, to be the best version of ourselves. Here are 5 small tips that can help you have a good, restorative night’s sleep.

1. Sleep in a Cool and Dark Room

Without delving into technical details, sleeping in a room that is too cold or too hot can affect the quality of sleep. According to some specialists, the ideal room temperature should be between 16° and 18° Celsius. The room should also be as dark as possible. Light is the main indicator telling our brain that it should stay awake and alert. Even the slightest light could prevent you from reaching the deep sleep stage, thus hindering a good recovery.

2. Try to Relax 1 Hour Before Going to Bed

Relaxing doesn’t necessarily mean meditating (although that can help), but simply engaging in a calm activity. You can read, play games like sudoku or crosswords, color, etc. It’s also important to avoid using electronic devices such as television, phones, computers, as they emit bright light that, as we know, wakes up the brain! The opposite of our initial goal, isn’t it?

3. Sleep at Regular Hours

By falling asleep and waking up at relatively fixed hours, your body will develop this habit. So, when the “bedtime hour” arrives, your body will naturally start to fall asleep. We know that this routine can be more challenging to follow on weekends, where we may go to bed later or sleep in. However, if you have difficulty sleeping, this can be a very effective solution.

4. Paint Your Room in a Soothing Colour

Colours are associated with emotions. For example, blue and green are colors that inspire calmness, making them good choices for a bedroom. Conversely, red and orange are stimulating colours that give energy, so they should be avoided.

5. Have a Mattress That Suits You

Whether it’s become old, too small, too soft (or not soft enough), if your mattress no longer meets your needs, it can quickly become the source of a bad night’s sleep. It is therefore important to have a mattress tailored to your sleep habits. And it is no longer even necessary to go out to buy one; you can easily make the purchase online while considering certain priority points.

Having a second person in our bed can also disturb our moment of rest, especially if that person tosses and turns a lot! Fortunately, there are now mattresses that will prevent you from feeling the movements of your significant other. It is also recommended to avoid sleeping with pets, which also tend to move, make noise, and warm the bed.

There you have it! These few tips should allow you to have a most restorative night, allowing you to tackle the day with your batteries fully recharged!