How to Sleep Better

May 7, 2020 by dadofdivas Leave a Comment

If you want to be healthy, you need to do a variety of things that include plenty of exercise and eating a well-balanced diet. These things can make a huge difference to your day by setting you up with a positive attitude, and they can make you happier and healthier in general too.

Getting a good night’s sleep is also vitally important. When you achieve this, your hormones are better regulated, and your body is more readily and easily able to heal itself. When you don’t get enough sleep over a sustained period of time, you will find that you are irritable, unable to concentrate, have a shorter temper, and may even develop depression, anxiety, and heart problems, among other things.

So, getting a good night’s sleep is incredibly important, and here are some ways to do it.

Re-Set Your Circadian Rhythm

The circadian rhythm is the body’s own internal clock. It’s the way you are able to determine when it is time to wake up and when it is time to sleep. When this rhythm is interrupted in any way, you might find it hard to get to sleep, or if you can get to sleep, you might find it hard to stay asleep throughout the night.

The modern world has many ingredients that will confuse the circadian rhythm, including:

Blue light from screens such as tablets, TVs, laptops, and cell phones
Bright lights used in the evening instead of dimmer ones
Working different shifts

If you find that your circadian rhythm is out of sync and you can’t get to sleep, trying to go outside for a little while each day. One to two hours of daylight will help your body adjust to knowing when it is time to be awake and when it is time to be asleep. Also, stop using any screens at least one hour before bed to allow your body to adjust.

Use Natural Oils

Natural oils including chamomile, lavender, peppermint, and CBD oil from The Violetta Company can help to soothe the body and mind and allow for a better night’s sleep. Whether taken as a capsule, in a tea, or used in a warm bath before bed, these oils are ideal, natural ways to sleep not only for longer, but more deeply.

When you are sleeping deeply, this is when your body can do the most work and repair itself best. Therefore, the deeper sleep you get, the better you will feel in the morning — it will, in fact, be easier to wake up and get started on your day.

Natural oils work by reacting with the chemicals your body produces to re-align your circadian rhythm. They also reduce the amount of stress hormone (cortisol) you are producing which means you are much more relaxed.

Don’t Nap

If you didn’t sleep well the night before, grabbing an hour or so to nap during the day might seem like a great idea — it might be all you can think of. The problem is that although you might enjoy it at the time, napping can do more harm than good for adults. It’s great for children though, so if your kids didn’t sleep well and need a nap, make sure they can get one.

When you nap during the day, your circadian rhythm — which is so very important when it comes to your health and well-being — will once more be confused. When it comes to bedtime, your body will assume night has come and gone, and no matter how tired you might feel, sleep may not be easy. Instead of a nap, try going for a walk to wake yourself up a little.

4 Ways To Fall Asleep in 5 Minutes

August 12, 2019 by dadofdivas 1 Comment

4 Ways To Fall Asleep in 5 Minutes

Yep-Even If You Have Kids!

I think something I share with a lot of other parents is the notion that sleep has become a delicacy like no other. That feeling at the end of a day when the kids are fed and (hopefully) fast asleep, the lunches are packed and breakfast is ready for tomorrow brings me so much joy to look forward to. Wouldn’t it be nice if it always worked out this way? More times than not I am convinced that as soon as my head hits the pillow I will be fast asleep and, unfortunately, more times than not it is more difficult than I like to admit for me to drift off into a few hours of blissful rest. These are a few tips and tricks I have discovered aid in getting the most out of that essential sleep at the end of busy days.

Keep Your Sleep Space Mess-Free (At Least TRY To)

Try to keep your work space and your sleep space separate. A lot of things happen in your home, make a space to get work done that is separate from your sleepy-time oasis. Keeping you room as a tranquil place that gets a regular cleaning, allows your mind off and fall asleep easier and allow your stress level to decrease.

Put Your Phone Away

We have all heard it, but how many of us practice it? The blue light literally suppresses melatonin, the very thing your body releases to make you sleepy. I started leaving my phone on the table across the room from my bed so I can not give in and check social media before bed. There is never anything on there worth losing even a few minutes of precious sleep.

Meditate
In all the stress that comes with being a father, husband, or a co-worker, it can become very difficult to be everything you need to be for yourself. At the end of everyday, right as you get into bed take a few minutes to actively reflect on the day, and acknowledge what is on your mind. I keep a journal next to my bed so I can write down my thoughts and put them away before bed. Something about putting them on paper gets them out of my head for a little while. Focusing on you and how you show up for life makes a world of difference when you take a few moments to check in on you.

Keep Your Bedtime Consistent

Easier said than done-I know! Think about it though, there is a reason your kids have a scheduled bedtime (probably a lot of them), but it really does allow our bodies to get into a pattern of turning off around a certain time each night. Like anything when you incorporate something new into your life it takes some getting used to. Train yourself to be ready for bed around the same time and your body will listen to you! It is proven!

The ABCs of Childhood Sleep ( ZZZs )

July 20, 2018 by dadofdivas Leave a Comment

Putting your child to bed and promoting healthy rest from an early age has many more benefits beyond quiet time for mom and dad. Without a doubt we know that sleep is an important aspect of anyone’s life regardless of our age. As we grow into adulthood our sleep tends to plateau and become more habitual. Those precious vitamin sleep ZZZs are even more important and fragile throughout childhood while the body grows, develops and requires different wake/sleep routines. A healthy dose of ZZZs can greatly impact physical, mental and emotional health – and are especially amplified for children.

6 Reasons your Child needs Sleep

Sleep Boosts Learning
A child may look peaceful while asleep, but those tiny brains are busy all night long. The younger the child the faster they move through sleep cycles. Sleep is an amazing educational tool for learning regardless of the age of a child. Education experts are finding that naps increase cognitive potential, memory retention and the overall ability to learn something unfamiliar.

Sleep Increases Attentiveness
Sleep is the lithium battery that keeps your child charged all day. To foster a mind that is both alert and calm, sleep must be prioritized. With each night and at every nap, sleep resets our focus, patience, motivations and ability to perform. Sleeping well will increase brain power, patience, and attention spans.

Sleep Reduces Health Risks
The sleepier the clumsier. Tired children are often more impulsive. A lack of sleep can be an accident waiting to happen.

Sleep as an Antibacterial
While asleep, children (and parents alike) produce proteins, which the body relies on to fight illness. A lack of rest will impact the number of these proteins in the body, and people (including children) who are sleep deprived are 3x more likely to develop a cold/flu when exposed to a virus than those who get adequate sleep.

Sleep and Weight
There’s increasing evidence that getting too little sleep causes kids to become overweight, starting in infancy. Overtired children also eat differently than those who are well rested.

Sleep Strengthens the Heart
Of all the reasons to get a good night’s sleep, protecting the heart might not be a top of mind benefit. A decrease in sleep durations has been linked to an increase in heart disease. At a young age, our bodies are developing most rapidly and are more prone to sleep associated neglect.

4 questions to ask when purchasing a mattress for your child

What type of mattress will suit my child?

There are all sorts of things to consider when shopping or researching a mattress for a young one. There is not a one size fits all solution to this question, keep in mind the unique needs of your child, from restlessness, to bedwetting or allergies, your decision will be unique to your families needs.

Which style mattress is best?

As with adult mattresses, children’s mattresses come in several styles and makes, each offering various benefits to different sorts of sleepers and their specific preferences.

Children need extra support when they sleep. A supportive mattress is important to keeping the spine and bones aligned while these little bodies develop and grow. Supportive mattresses will reduce rolling, fidgeting and discomfort also, allowing your child to sleep soundly and for longer. Due to the speed and way in which children’s bones develop, firm yet fluffy foam layered mattresses designed with zones of support (around the hips and shoulders) are ideal.

Does the type of bed frame matter?

If buying for babies, bed frames will require smaller mattresses to fit the crib or bassinet. Once childhood begins and the toddler years are over, there are a variety of small bed frames available (from race cars to princess castles). Given how quickly children grow at this age, it can often make more sense (especially financially) to skip these fun varieties all together and go for a twin sized bed.

The bedframe you choose can still have some childhood flare and be swapped out as your kid’s design preferences and bedroom themes mature – buying a reliable twin (or twin XL) mattress is a great option to endure the many changes and phases of the bedroom!

How much should cost matter?

If you plan on buying a new bed each time your child grows another foot in height, the cost may matter to you a bit more. Children grow rapidly and you’ll be shopping for a new bedroom set and a new mattress every few years. If you plan to go the route of a twin bed around preschool age, this could realistically last until they sail off to college. Consider investing in a premium option, your child will get well over a decade of use out of the investment and better sleep is always worth the splurge.

Give Mom Great Sleep With A Mediflow Waterbase Pillow

May 8, 2018 by dadofdivas Leave a Comment

With mothers day coming up this weekend I am always on the lookout for a great gift for my wife. Lately she has been complaining about her pillow and about neck pain. I had been looking for a new pillow for her and recently I found out about the new Mediflow Waterbase Pillow. I was really impressed with the videos that I saw regarding these pillows and that they work well for neck pain.

I was lucky enough to have a Mediflow Waterbase Pillow sent to me early so I could surprise my wife. I gave her the pillow and she was also excited to try this pillow out for herself. What is unique about this pillow is that you control the firmness of the pillow based on the water that you add into the pillow itself. We started with the least amount of water but after a few days we realized that we needed to add a bit more water. We added the water (which was very easy to do) and my wife found that she was getting some very good sleep at night and her neck pain in the morning was also decreased.

My wife has been using the Mediflow Waterbase Pillow for a few weeks now and she continues to find that she is getting a good night’s sleep and she feels that she has a lot more energy as well. We both are very impressed with the quality of this pillow as well as what it does to impact your overall health.

Read more about the Mediflow Waterbase Pillow below and see if it might be a pillow that you want for yourself or to give to that special person in your life.

About This Pillow:

The Water Pillow’s Fiberfill pillow is our Original pillow and offers you soft layer of resilient Dacron Hollofil® fiber providing exceptional comfort for the head. The fiber floats on a thin layer of water for responsive support.

How It Works:

Simply adjust the firmness of your pillow by adding (or removing) an amount water that provides the perfect level of support for you (soft, medium or firm). You won’t wake up multiple times every night to fluff and re-stuff your pillow because the Waterbase maintains the support by adjusting to your head motions.

Material:

Made with a fully sealed and insulated water pouch with resilient Dacron Hollofil fiber layer on top, encased in a 100% cotton shell.

Details:

Jumbo size: 50.5 cm x 71 cm (20’”x 28”)
Fits a standard or a queen pillow case
Weight: 0.9 kg (2 lbs.)
200 thread count cotton shell
Hypoallergenic
Machine wash and dry

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3 Tips for Getting the Best Sleep Ever

March 28, 2018 by dadofdivas Leave a Comment

If you’re a parent, you’re likely to be exhausted a lot of the time. Because as wonderful as your bundles of joy can be (when they choose to be), they can be downright tiring, too.

All the tantrums, and the tears, and the excitement and euphoria…it’s an emotional rollercoaster, day in, day out. And don’t even get me started on your kids’ emotions!

The thing is, even when us parents have a full and hectic day, and we flop into bed already dreaming of a great sleep…it never comes. Because sleep, that tricksy mistress, has decided to play games on us again. To seduce us and lure us in before dancing away.

We find our minds clogged with thoughts and regrets from the day. Could I have handled that better? Did I make the right decision? Etc, etc.

Or we’re planning events for the days ahead. What’ll I treat myself to for lunch? Can I find a sitter for the weekend? Do I know that presentation inside out? And so on.

A lot of the time, we’re also fixated with worries that may never happen – will they be ok if I get sick? – or by any number of random musings – who would play my mother in the story of my life?

You get the picture.

No matter how together we appear to be during the day, at night-time our minds become a whirling, swirling mess. And it becomes increasingly hard to settle down with all the inner voices nattering away. Which means a bad sleep, and a grumpy start to the following day.

Not to mention that over time, the repercussions of sleep deprivation can be harmful to our physical and mental health. So it pays to stay rested.

Here are a few steps you can take to a sounder sleep:

1. Ditch the screens

If your idea of unwinding before bed is to binge-watch Netflix’s latest documentary series, you’re barking up the wrong tree, my friend. Because the screens you’re fixated on emit blue light, which only serve to overstimulate your mind instead of helping it settle down. They can also suppress the production of melatonin, which normally helps us to feel calm and relaxed; i.e. in a better state for sleep.

It’s easy to fall into bad habits and watch shows on your laptop in bed. Or to check your emails, update your social accounts, and respond to Whatsapps right before lights out. But trust me on this – leaving your devices in the other room could be the difference between a terrible night’s sleep and a great one.

So an hour before bedtime, power down early and turn to a book instead of your phone. If you don’t trust your own circadian rhythms to wake you up, invest in an old-school alarm clock instead.

2. Get some fresh air

If you’re going straight from the office to the dinner table to tucking your kids in and then yourself…well, that’s an awful lot of cooped-up time! It’s not good for your health, and it’s not good for your sleep, either.

Exercise is one of the best things you can do to improve your sleep…and it needn’t come at a big cost in terms of money or time. A quick jog every morning or evening, or even a power walk around the block on your lunch break, can work wonders. You really should be aiming for half an hour of exercise every day if you can; however, if you’re not feeling up to it, make sure that you still get your fresh air fix. Have your lunch outside, or spend a bit of time on the garden when you get home. It’s a lot more rewarding than crashing out in front of the TV and all that fresh air will help you sleep like a baby.

3. Cut the caffeine

I get it – it’s hard to keep up to your usual speed without at least one shot of the strong stuff to keep you going! But caffeine and sugar are at the root of a lot of sleep disturbances; especially when they’re taken in the late afternoon or evening.

If you must have that caffeine hit, make sure it’s in the morning as you could be feeling its effects up to 6 hours later. (That’s why I tend to arrange my meetings before lunch time, if possible!) And if you’re craving a bit of sugar in the evenings, try making your own ice-cream using frozen bananas and a dash of almond milk instead. Both almonds and bananas are actually sleep-promoting foods, so it’s a win-win!

Sweet dreams, folks!

Hopefully these tips will send you on your way to The Best Sleep Ever. But if you need more advice, check out the articles on The SleepAdvisor. Soon you’ll be a sleeping ninja, and who knows…you might even be a morning person when you wake up!

Getting Your Kids to Go to Sleep and Stay Asleep

June 30, 2017 by dadofdivas Leave a Comment

Getting Your Kids to Go to Sleep and Stay Asleep

Kids will always fight against their bedtimes. This is simply how kids work. Even when everybody else can tell that the child is exhausted to the infinite power, that child will insist that they are, in fact, wide awake. Usually while screaming. And maybe crying. It can be frustrating to deal with as a parent until you take a step back and realize that, even as an adult, you often fight against bedtime in your own procrastination-based ways too.

Even if you can get your kids to bed relatively easily, getting them to stay in bed or to actually fall asleep and then stay asleep is its own battle. Here are some tips to help your kids have an easier time dealing with bedtime and staying asleep (you could probably use some of them in your own bedtime routine as well):

It Starts With the Bed

Like the experts at Moonlight Slumber point out, the bed is where your babies (and older kids) (and you!) spend most of their time. People spend more time in and on their beds than they do any other single piece of furniture that they will own in their lifetimes. It is worth the extra expense to opt for the highest quality mattress possible. Trying to get by with a cheap (or worse, used) mattress is setting everybody up for failure. To get a good night’s sleep the mattress must be as comfortable and as supportive as possible. If the bed itself is uncomfortable, after all, what incentive is there to stay in it?

Put Away the Screens

The problem with screens isn’t necessarily their content. Watching a show or a movie right before bed is always a bad idea, even if that show or movie is the most soothing thing you’ve ever experienced. The problem with screens is that they emit more blue light than they do natural light. Blue light has an adverse effect on our body’s ability to produce melatonin, the hormone we need to induce sleep. Smartphone, tablet and even television screens emit a lot of blue light which is why it’s good to turn them off at least a couple of hours before bedtime–even for your kids.

Bedtime Routine

Speaking of before bed, having a standard and unwavering bedtime routine is important. Children crave and respond positively to stability. It helps them relax and feel safe and secure. Even if they try to evade your efforts to get them into pajamas or to take a bath, over time their bodies will learn that this specific routine means it is almost time to go to sleep–even if their brains and emotions beg them to stay awake.

A good bedtime routine for children should start right after dinner. A bath is a good idea here, especially if your kids are messy eaters. A nice warm bath helps their muscles relax and can help them calm down after stressful days. After bedtime, you can have family or play time but make sure those previously mentioned screens get shut off at least an hour before your kids actually have to get in bed.

Snuggle Time

Spending some time–even if it is just a few minutes–with your child after he or she has climbed into bed also has a calming effect on the child. You can increase this effect by reading to your young ones for a little while. Science has proven that children who are read to regularly are more likely to do well in school and enjoy reading themselves. Have your child lie down while you read to him or her to encourage sleeping even more.

For older tiny humans, fear of the dark and of shadows can be a real deterrent for sleep. A nightlight can help with this, as can staying in the room with them for a few minutes after you’ve turned off the lights while their bodies settle in for sleeping.

These suggestions might not solve all of your bedtime issues, but trust us, they help a lot! Did we miss anything? What’s your best tip for helping your kids sleep through the night?

EarlySense Live – Amazing Sleep Sensing Technology

June 1, 2017 by dadofdivas Leave a Comment

About Earlysense

EarlySense LIVE provides an innovative solution for Americans interested in real-time access to their health data through an easy-to-use, Bluetooth-enabled device. The system utilizes clinically-proven sleep sensing technology to share in-the-moment health alerts, such as vital signs, sleep patterns, stress levels, and more, with a mobile device via the EarlySense LIVE mobile app.

EarlySense Live - Amazing Sleep Sensing Technology

Features!

EarlySense® Live™ uses hospital-proven technology to monitor your heart rate, breathing, stress levels and sleep cycles.
Each morning, wake up feeling refreshed and ready for the day ahead.
EarlySense live has has your health and wellness report ready with tips and insights about your sleep.
With a simple Remote Care account, you can always be on track with your loved one’s vitals or changes in heart or breathing trends.

My Take on Earlysense

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Eight Sleep: A Mattress That Provides Great Comfort!

May 19, 2017 by dadofdivas Leave a Comment

When it comes to comfort, Eight Sleep – The Smart Mattress are king (…or queen, California king, or whichever size you’d like). Comfort is key because we all need great sleep to be effective as parents, employees and more. I was recently surprised to read a study that showed that mothers sleep longer than fathers, but they have a lower quality of sleep (who knew!). You can get an overview of the study in this press release or a more detailed look at eightsleep.com/research.

Eight’s research shows that people who sleep on foam mattresses get the most deep sleep: 21.3% deep sleep per night compared to 19.8% deep sleep on latex, 18.8% on gel or gel-infused layers, and 10% on innerspring.

The Eight Sleep – The Smart Mattress is truly unique in that it has not three, but four foam layers for your optimal relaxation. Eight’s bed has four high density foam layers that provide the perfect amount of support. This is the bed for all the Goldilocks in the world; it is not too firm, but not too soft. It forms to your body shape, but bounces back. It is supportive with no pressure, and cozy without being too warm or cool. Each of the four foams are CertiPUR-US certified.

My Thoughts on the Eight Sleep Mattresses

Composition:

1st layer: 2 inch reactive poly foam, density of 3.0 PCF (pounds per cubic foot), bounces like latex but feels like foam, provides comfort while staying cool

2nd layer: 2 inch contouring memory foam, 4.0 PCF, provides pressure relief
3rd layer: 2 inch supportive transition poly foam, 1.8 PCF, adds additional comfort and weight distribution,
4th layer: 4 inch high density support base foam, 1.8 PCF, provides a durable foundation, highly breathable, adds the right amount of firmness

The high density of the foam in Eight mattresses sets them apart from competitors. This allows you to get the most comfortable, undisturbed sleep.

The Eight foam mattress does not transfer movement, so it is ideal if you sleep with a partner or pet who tosses and turns during the night.

Eight’s mattresses are manufactured in America. Compared to other top brands, their foam mattresses are smartly priced.

Twin: 39” x 75” x 10” for $525.00

Twin XL: 39” x 80” x 10” for $562.50

Full: 54” x 75” x 10” for $750.00

Queen: 60” x 80” x 10” for $850.00

King: 76” x 80” x 10” for $950.00

California King: 72” x 84” x 10” for $950.00

Not sure if the Eight Sleep – The Smart Mattress is for you? Eight offers a 100 night trial and free shipping and returns if you don’t love it. The mattress comes with a 10 year limited warranty. Eight also has a showroom in New York where you can test out the mattress as well as other products they offer. Schedule an appointment here.

There are also other Eight Sleep mattress reviews that go over the brand and the mattress in more detail. If you have some extra time check them out.

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Eight Sleep – The Smart Mattress Providing Perfect Support For All!

May 1, 2017 by dadofdivas Leave a Comment

When it comes to comfort, Eight Sleep – The Smart Mattress are king (…or queen, California king, or whichever size you’d like).

The Eight Sleep – The Smart Mattress is unique in that it has not three, but four foam layers for your optimal relaxation. Eight’s bed has four high density foam layers that provide the perfect amount of support. This is the bed for all the Goldilocks in the world; it is not too firm, but not too soft. It forms to your body shape, but bounces back. It is supportive with no pressure, and cozy without being too warm or cool. Each of the four foams are CertiPUR-US certified.

Composition:

1st layer: 2 inch reactive poly foam, density of 3.0 PCF (pounds per cubic foot), bounces like latex but feels like foam, provides comfort while staying cool

2nd layer: 2 inch contouring memory foam, 4.0 PCF, provides pressure relief
3rd layer: 2 inch supportive transition poly foam, 1.8 PCF, adds additional comfort and weight distribution,
4th layer: 4 inch high density support base foam, 1.8 PCF, provides a durable foundation, highly breathable, adds the right amount of firmness

The high density of the foam in Eight mattresses sets them apart from competitors. This allows you to get the most comfortable, undisturbed sleep.

The Eight foam mattress does not transfer movement, so it is ideal if you sleep with a partner or pet who tosses and turns during the night.

Eight’s mattresses are manufactured in America. Compared to other top brands, their foam mattresses are smartly priced.

Twin: 39” x 75” x 10” for $525.00

Twin XL: 39” x 80” x 10” for $562.50

Full: 54” x 75” x 10” for $750.00

Queen: 60” x 80” x 10” for $850.00

King: 76” x 80” x 10” for $950.00

California King: 72” x 84” x 10” for $950.00

Want to win one of these for yourself? Click here and enter this great contest for a free mattress system!!

Also, Use code MATTRESS135 for $135 off all mattresses until May 14!

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#ISleepTo Be The Best Dad I Can Be And Completely Balance My Life

April 20, 2017 by dadofdivas Leave a Comment

I have partnered with Life of Dad and Beautyrest Brand for this campaign, but my opinions are my own.

I am not the best when it comes to sleep. I at times do work too late into the night and finding balance between personal and professional life sometimes is challenging. I know that sleep is SO important but I have a hard time getting into the routine where I feel like I can get enough and still get everything done.

Recently, I heard about the new Beautyrest Sleeptracker monitor from their #ISleepTo Campaign and I was impressed that this tracker gives me a closer look at the things keeping me up at night and offers me personalized, easy-to-implement insights to help me make the most of my time asleep. With the issues that I have had with sleep in the past this monitor sounded like the perfect solution that would allow me to gain some insights into myself while also encouraging and challenging me to get better sleep too.

There are other types of monitors out there that you actually wear at night, but for me this is the biggest issue with them. Unlike wearables, the Beautyrest Sleeptracker monitor is completely non-invasive and plugs directly into a wall outlet.

This difference is amazing and allows me to get data and insights about my sleep quality without feeling completely tethered to a wearable device. The results that I received thus far since using the Beautyrest Sleeptracker monitor have been so helpful. The product is already giving me a better understanding of how my daily habits affect my sleep. The Beautyrest Sleeptracker monitor also challenges you to set goals and work to make small changes to get into a new routine and work on making small changes to feel better each day.

I have to say that I am loving waking up every morning and seeing what I can learn next about my own sleep. Most of the time I am surprised by what I find as I may think I am getting good sleep and sometimes I am and sometimes I am not.

The more I think about the results that I’m seeing since using this product, the greater my understanding has been for Beautyrest’s #ISleepTo campaign. Quality sleep is so important when you need to perform your best every day. When I think about the reasons I need great quality sleep there are a few things that come to mind:

#ISleepTo find balance in my life
#ISleepTo be present for my family, for my work, and for my life
#ISleepTo be rested and ready to be able to be the most productive I can be
#ISleepTo show my kids the importance of a balanced life
#ISleepTo have the energy to get up ready for a strong workout every morning

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