How To Choose A Mattress For Yourself?

Waking up with a stiff neck or aches and pains on the body is not a strange phenomenon if it happens once in a while. But, if it occurs repeatedly, it has to be dealt with very seriously. Many times the real villain behind these discomforts is the unfriendly mattress you rested the previous night.How to Choose Mattress

Your mattress plays a vital role in helping you fall asleep irrespective of time. A good mattress can give you a good night’s sleep even when you are in a bad mood.

Therefore, choosing a mattress that matches your sleep preferences is necessary. It is, therefore, necessary to invest your time and energy on something you spend 6-8 hours every day that helps you rest and re-energize.

Here are the three prime tips to consider while shopping for a mattress.

1. Know Your Sleep Position

When it comes to mattresses, the logic of one-size-fits-all doesn’t work. We have different sleeping positions – some may be side sleepers, while others stomach sleepers and several others, back sleepers.

A mattress that is built for a back sleeper can be a nightmare and a cause of disrupted sleep for a side sleeper. For example, the hard or firm mattresses, which are basically designed keeping back and stomach sleepers in mind, are not recommended for someone who is a side sleeper. These kinds of mattresses put immense pressure on the shoulders and hips of the side sleeper leaving them with aches and pains in the morning.

So, it is essential to understand your sleeping pattern before choosing your mattress.

2. Explore The Mattress Collection

When you go to a store, always try to explore the available mattress collection before making a purchase decision. This gives you a whole lot of information on the type of mattresses in the market and the materials used to make each of them.

Mattresses basically come in four types: Soft, Medium, Firm and Cool. Each of them is made to suit the sleep preferences of different customers.

Soft: The core of such type of mattresses is made with pocket spring, which is layered with memory foam for extra cushioning. This is best for side sleepers. Royal Rest has a premium range of Soft Mattresses for you to choose from and you can buy it online now.
Medium: This is also a pocket spring type but the material used for layering is latex for more firmness. This is ideal for most type of sleepers and also good for side sleepers. Buy Royal Rest’s Medium Collection Mattresses online now.
Firm: Crafted using high-density foam and high tensile springs, these mattresses are perfect for the stomach as well as back sleepers. The Royal Rest’s Exclusive Firm Collection Mattresses are available online now.
Cool: This is specially designed using viscoelastic materials, which is popularly known as memory foam. Suitable for side and back sleepers, these mattresses adapt to the shape of the body offering a comfortable sleep. Take a look at Royal Rest’s Cool Collection Mattresses online.

3. Look For Trial Plans

A mattress is an investment for at least 6-7 years. It cannot be chosen haphazardly, by simply assuming that the one that looks the best in the shop would be comfortable for you. There are stores that offer their customers mattresses for trial for a month or two. Take this as an opportunity to choose what suits you the best.

Keep these three tips handy whenever you have to buy a mattress. The wrong choice of mattress besides giving you sleepless nights can also lead to several health problems like back pain and other sleep-related issues.

How To Choose The Best Pillow For Yourself?

Maintaining a correct sleeping posture is important for sound sleep and to wake up refreshed, without any cramps and sprains.

Did you know that the pillow you use plays a vital role in ensuring that your head, neck, and body are in perfect alignment while you sleep?

Without a pillow under your hand, your head can sink into the mattress putting immense pressure on your neck and shoulders. If you are a side sleeper, then this can leave you with a stiff neck in the morning.

The Connection Between Pillow, Sleeping Position And Mattress

Understanding your sleeping position is crucial before purchasing a pillow. Just as with the mattress, the pillow you choose to sleep on must complement your sleeping position.

For example, if you are a side sleeper, your pillow should necessarily be thick and firm enough to support your head, provided the mattress you sleep on is soft.

(Check out our blog “How to choose a mattress for yourself” to know about the right mattress for different sleeping positions)

Whereas for back sleepers, when they are sleeping on a firm mattress, a firm pillow can be a cause for snoring as their head bends toward their chest, blocking the air passage.

That means, just as your sleeping position, your mattress also dictates the type of pillow you should be using. Going by the rule of thumb, your pillow must be inversely proportional to your mattress, i.e. for a firm mattress, soft pillow, and vice versa.

However, the pillows recommended for back and stomach sleepers are thin and soft ones, which ensure that their body lies parallel to the mattress.

Which Type Of Pillow Is Apt For You?

Pillows are primarily identified by their fill and the most common among them are:

Down pillows: Down pillows are made of natural goose or duck down (undercoat). They are light, durable and the softest of pillows you can lay hands on in a store.

Viscoelastic pillows: Commonly known as memory foam, these pillows are hypo-allergenic and preferred by most of the sleep connoisseurs for their exclusive ability to self-adjust to the weight and shape of the sleeper. However, these pillows are on the firmer side.

Ultrasonic pillows: Known for their concealed stitching, they have a polyester filling, which makes them light and washable. They are also hypo-allergenic.

With 6-8 hours of daily use, your pillow is exposed to all sort of unhygienic conditions like sweat, saliva, dandruff, hair, and bacteria, which make it unfit for use past 2-3 years. Over time your pillow loses its bounciness and tends to become flat, which result in disrupted sleep and health issues.

A sound sleep is the sum total of three different ‘rights’ –  the right mattress, the right pillow and of course, the right mood. The absence of any one of these variables can come in the way of sound sleep. So, if you feel that the pillow you are using is worn out and due for replacement, go ahead and order a new pillow online today.

5 Proven Ways To Reduce Stress Through Sleep

Stress is part and parcel of modern life. Work, finances, relationships, deadlines, all contribute to stress in one way or another.

Stress and sleep are inversely correlated: when one increases, the other decreases. Too much stress results in a change in cortisol and melatonin levels in your body, which leads to high alertness, impairing sleep. This can gradually pave the way to an imbalanced circadian rhythm – the body clock regulating your sleep/wake cycle.

How To De-Stress?

Sound sleep is the best remedy for stress. It can bring you back on track, elevate your mood and improve your attention span. You become more rational and emotionally stable. But when you are stressed out, a restful sleep seems to be a distant dream. You may be on your bed but tossing and turning only!

Here are the five ways to achieve better sleep to reduce stress:

  • Reserve your bedroom for sleeping: Maintain a clean, sleep-inducing bedroom. Never let any of your work-related articles like files, laptops, etc. be in and around your bedroom. Losing sight of stressful things helps you fall asleep faster.

 

  • Engage in light reading: The quickest way to drift off to sleep while in bed is by reading a book. If you feel like sleep is not coming your way, grab a book. Focusing on the book will help you slip into sleep easily.

 

  • Change your mattress: If you are too stressed out, then get a new mattress. According to the 2009 study*, “Changes in back pain, sleep quality and perceived stress after introduction of new bedding systems” sleeping on a new mattress reduces stress levels. The study was conducted on 59 men and women, who were made to sleep on their old mattress for 28 consecutive days. They were later asked to sleep for another 28 days on a new mattress and the result was amazing. They reported that by sleeping on a new mattress they were able to achieve a considerable reduction in their stress levels.

 

  • Find time to unwind: Before hitting the bed, it is always beneficial to sit back and listen to some soothing music. This helps you cleanse your mind of all the accumulated stress of the day. Cleansing meditation also helps.

 

  • Get ready for a good night’s sleep: Preparing for sleep is just as important as the sleep itself. Sleep experts always recommend a warm shower before bed. Follow it up with some relaxation massages and stretching exercises and sure, you will be sleeping like a baby in no time.

 

We wish you a relaxing and comfortable sleep on your bed!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697581/#__sec11title

5 Simple Ways To Help Your Children Get Enough Sleep

In their formative years, children have trouble falling asleep and parents often find it difficult to put them to bed. Kids tend to wake up in the dead of the night and often stay up for the rest of the night. If there are gadgets around, they to turn into night owls and this is often the real reason why most children are deprived of adequate sleep.

Sleep deprived kids are more prone to suffer from behavioural problems, depression, and obesity, later in their tweens and teens. Sleep needs of children differ as they grow. The sleep chart below, put forth by the American Academy of Pediatrics, shows the recommended hours of sleep for kids under different age groups:

Age Hours of Sleep Required Per Day
Under 1 year Up to 16 hours
1 – 2 years Up to 14 hours
3 – 5 years Min 10 hours
6 – 12 years Min 9 hours
13 years and above Min 8 hours

 

Children skimping on adequate sleep are often seen falling prey to serious health problems. So, how do you help your child get enough sleep?

Simply adopt these 5 ways to give your child the required amounts of sleep.

  • Set an example first: Children learn from what you do. So, never stay up too late at night to watch television or complete any task, be it your child’s homework or your official work. This will be sending a wrong message, which they become programmed to later in life.

 

  • Give preference to sleep: Prepare a timetable giving priority to sleep. Schedule homework and other activities of your child systematically such that the sleep time is not compromised. Try sticking to it for at least three consecutive weeks, so that it becomes a habit.

 

  • Keep gadgets away: Gadgets especially smartphones emit blue light from their screens, which can hamper sleep. Turn off all the gadgets at least one hour before your child goes to bed. Try to place TV sets, computers, and video games away from your child’s bedroom. Also, remember to keep tabs on the time they spend on it.

 

  • Engage them in outdoor activities: Physical activities such as sports and games can help your child tire more and help them fall asleep faster. Make outdoor games part of your child’s daily routine.

 

  • Create the right bedroom ambience for sleep: From lights, the temperature, wall paints to mattress and bedding, everything in your kid’s bedroom influences their desire to retire to sleep. Make your child’s bedroom distinct with the walls painted in child-friendly colours. Keep the room free from clutter and limit toys to one or two dolls or teddy bears serving as your child’s sleep companions. Always make their bed attractive and comfortable with printed bedsheets and pillow covers in warm colours.

 

Follow these simple tips to make sure your child never falls short on sleep.

3 Surprising Benefits of an Orthopedic Mattress

Unless you’ve back pain and spinal problems or suffer from conditions like osteoporosis, it is unlikely that you have heard about orthopedic mattresses. Orthopedic mattresses are manufactured to offer adequate support to your spine, neck, and joints.

If you have a bad back, your body won’t be able to cope with the surface of an ordinary mattress, which causes discomfort and pain while sleeping. Whereas, an orthopedic mattress, as its name suggests, offers orthopedic or spinal support so one can sleep well without pain, thanks to its clever design.

Here are the three main benefits of an orthopedic mattress:

    1. Improves spine health: An orthopedic mattress is designed for your spine health. It gives you the necessary lumbar support to keep your spine in the correct alignment with your neck, improving posture. For those who suffer from constant back pain, ordinary mattresses put unusual pressure on the neck and spine thus aggravating the condition and further disturbing sleep.
    2. Provides even and gentle support to your body: Orthopedic mattresses have a firm built. They don’t sag like a hammock but provide uniform support to the weight-bearing parts of your body preventing your hip from sinking in. Unlike the common misconception, they are not at all rock-hard but comfortably firm and therefore, respond well with your body curves despite your weight and sleeping position.
    3. Helps reclaim restful sleep: A restful sleep becomes more and more difficult as your mattress ages. Moreover, if you are someone with joint pains, sleeping on an old or a wrong mattress not only causes you discomfort but also aggravates your condition. An orthopedic mattress distributes your body weight evenly on the surface and as a result, you don’t feel much stress on your joints and pressure points during sleep.

 

Owing to its many benefits, orthopedic mattresses are often sold by the name medical mattresses in Dubai. If your back pain is worsening night after night, consider replacing your mattress with an orthopedic mattress.

What’s The Best Mattress For Your Body Type?

While picking a mattress, all you need to consider is your body type. A wrong choice of mattress can leave you with sleepless nights and achy mornings. Therefore, choosing a mattress that conforms to your body type is crucial for a good night’s sleep.

When you are heading for a purchase, you must be careful about your requirements and factor in your weight, height, and health to make sure that you don’t end up with the wrong choice.

On the basis of bodyweight, sleepers can be classified into three:

  1. Lightweight sleepers
  2. Heavyweight sleepers
  3. Average sleepers

 

A mattress that fits a lightweight sleeper can be a nightmare for the other two. But, this doesn’t mean that you need to compromise. There is something for the other categories as well.

Ideal Mattress for Heavyweight Sleepers

Heavy people tend to sink in a soft mattress which can affect their sleep quality and spine health. Firm mattresses work best for heavyweight sleepers as it prevents their body from sinking and overheating. Latex mattresses will be an ideal choice for them to enjoy a night of deep sleep.

Ideal Mattress for Average Sleepers

Spring mattresses will be the best choice for sleepers with average body weight. It will work well to support the whole body and is therefore a convenient option for people with normal body types.

Ideal Mattress for Lightweight Sleepers

Lightweight sleepers find themselves more comfortable on a soft mattress. Memory foam mattresses are soft and easily adapt to their body. This will allow them to sleep comfortably without disturbances.

On the basis of height, sleepers can be classified into:

  1. Tall sleepers
  2. Short sleepers

 

Best Mattress for Tall People

King and queen-size mattresses are primarily designed for tall men. Normally, 76″ x 80″ dimension (King-size) can easily accommodate people up to 6ft in height. However, if you are taller than 6ft, it’s best to go for custom-made mattresses.

Best Mattress for Short People

People who are 5ft and below can comfortably sleep on a standard-size (54″ x 75″) mattress. However, if you really want a bigger size for your bedroom, you can choose a king-size or a queen-size mattress.

In addition to these, you can choose a mattress for your specific health condition:

Allergic Body: People with allergies will sometimes have difficulty sleeping on mattresses that are made using synthetic materials. Most memory foam mattresses are made using natural hypoallergenic material, which makes them suitable for allergic people.

Arthritis: Most mattresses can scare people with arthritis and joint pain. Gel mattresses are specially made for people with chronic joint pains. These mattresses support their body curves and help to alleviate aches and pains.

Pregnant Women: A restful sleep is a distant dream during pregnancy. This is due to the change in body shape and sleep patterns. Pregnant women find it difficult to sleep on soft and hard mattresses. However, medium mattresses give them the required softness and upthrust to keep their spine straight, assuring perfect sleep.

As a general rule of thumb, only a mattress that complements your body type can provide you with a night of uninterrupted sleep. Keep these tips in mind when you hit a mattress store in Dubai.

5 Natural Remedies to Help You Sleep Better

Having trouble falling asleep? Trying out one or a combination of these natural remedies can improve your sleep.

Sleeplessness or insomnia is a common problem that many of us face as a result of stress and work-life imbalance. Resorting to pills might give you temporary relief but will do you more harm than good in the long term.

We have listed out some of the natural cures that will not only help you reclaim your lost sleep but also restore your circadian rhythm, the inherent sleep-wake cycle.

1) Eat good food

Deficiency in calcium and magnesium can invite sleep problems. A diet rich in these minerals can help you relax your mind and body and achieve quality sleep. Also, food items like salmon, spinach and milk contain a substance called tryptophan, which improves your sleep as they produce relaxing hormones called serotonin.

What you eat determines the quality of your sleep. High-carb foods can have a negative impact on your sleep if consumed at bedtime. Always limit your food intake before going to sleep. Overeating can raise your body temperature making you uncomfortable in bed. On the contrary, allowing yourself to starve can keep you awake throughout the whole night. Having that said, ideally, you need to leave some time-gap between your dinner and bedtime for sound sleep.

2) Reduce caffeine intake 

A strong alertness-stimulant, caffeine can rob your sleep and keep you awake the whole night if taken at bedtime. Try to limit your chocolate and coffee consumption as much as you can. If possible, avoid them completely in the evenings because the ripple effect of caffeine can linger for six or more hours.

3) Preparing for bedtime

Creating the right sleeping environment is the secret of restful sleep. Falling asleep is unlikely if your mind is active. So, make sure you are mentally and physically rested before lying down on the mattress.  In case, you find yourself awake for half an hour or more, get your hands on a book, not the phone, and start reading. While in bed never read on your phone as the blue light emitted from the screen will prevent you from falling asleep.

Additionally, dim your bedroom lights. Bright lights can keep you awake for a longer time, whereas a dim light allows you to fall asleep due to high melatonin secretion. Melatonin is a type of hormone produced by the pineal gland that regulates the sleep-wake mechanism.

4) Find some stressbusters

One of the main reasons for lack of sleep is stress. Meditation, especially controlled breathing can make a great difference to your sleep. Deep inhalation and exhalation can act as a stressbuster and improve the quality of your sleep. Any physical exercise, be it martial arts, jogging, gymming or cycling, can help you fall asleep faster. This not only makes your body crave a rest but also calms your mind. Make workouts and meditation a part of your daily routine.

Another top remedy is music. Try to spend 10-25 minutes listening to some soft, soulful tracks just before you hit the bed.

5) The right bedding

What you really need for sound sleep is the right property and that is a comfortable bed. The combination of the right mattress, pillows, and comforter can induce sleep no matter what state you are in. Choosing the right mattress and pillows is not as easy as it may sound. You may have the best bedding in your bedroom but the best needn’t be the right bedding for your sleeping position. Find out from our blogs on ‘how to choose a pillow’ and ‘the right mattress’.

Falling asleep is a natural process and there are no artificial remedies to cure sleep problems. If you are suffering from sleepless nights, try these techniques and soon you will find yourself sleeping like a baby.

Sleeper’s Guide To Choosing A Mattress

Do you find yourself tossing and turning while in bed? If stress isn’t the reason, it could be a wake-up call to change your mattress. But, make sure you know your sleeping preferences before heading to the shop because a firm mattress sleeper won’t be able to sleep well on a soft mattress and vice versa.

Read our article on how to reduce stress through sleep

The mattress industry divides sleepers into four types:

  1. Front Sleepers – people who sleep on their stomachs,
  2. Back Sleepers – people who sleep on their backs,
  3. Side Sleepers – people who sleep on their sides, and
  4. Hot Sleepers – people who stay warm while asleep

Each of them needs a unique mattress that helps in the even distribution of body weight. Here is a rundown on the type of mattresses each of these sleepers should be using for a good night’s sleep.

Firm Range of Mattresses

Back sleepers just need the right mattress to help keep their spine in correct alignment when sleeping. Mattresses that are too soft or too hard can neither provide support nor absorb the weight of the buttocks causing their spine to bend over time. However, the medium-to-firm range of mattresses allows for even distribution of weight offering better comfort to back sleepers. Shop online from our firm range of mattresses.

Soft-to-Medium Range of Mattresses

Most people sleep on their sides and mattresses other than soft ones can harm their neck, shoulder, hip, and knees. Soft mattresses respond well to the protruding body parts of the side sleepers, lowering the strain on pressure points. They conform to the shape of the body absorbing excess pressure from the bumpy parts and offering the required upthrust to support the rest of the body. Buy online our soft collection of mattresses.

Medium Range of Mattresses

Stomach sleepers are more prone to waking up with aches and pains if they choose to sleep on a wrong mattress. They need a mattress that intelligently adapts to the body shape without putting pressure on their tummy and chest. Medium mattresses offer just the required absorption to allow the knees and stomach to sink in. Shop online from our medium range of mattresses.

Cool Range of Mattresses

Hot sleepers are unable to sleep, often disturbing their partner, tossing and turning the whole night. Since they are hot sleepers by nature, they can’t help it but radiate heat from their body. Moreover, the climate, mattress, comforter, bedsheets, and pillows, together contribute to raising their body temperature. However, there is a range of cool mattresses in Dubai that are just made for hot sleepers. With temperature control gel technology these mattresses maintain a balance in the body temperature of the sleeper. Shop online from our cool range of mattresses.

Mattresses are always made to meet individual requirements. Therefore, you must carefully identify your sleeping position to avoid future regrets. Not just this, there are a few more things worth considering before choosing to invest in a mattress. Read all about it in our next blog “how to choose a mattress for yourself!”

How Many Hours Of Sleep Do We Really Need?

Lack of sleep can take a toll on your health and longevity, say experts.

How much sleep is enough for you to feel rested? Shoot this question to the people around and you’re likely to hear them answering ‘eight hours’. So, is ‘eight hours’ the ideal sleep time for you to stay active and be productive at work?

Needn’t be. Factors like age, health, anxiety, bedding, all determine our sleep time. Here’s a breakdown of the sleep time across one’s age, as recommended by the National Sleep Foundation*.

Age Hours of sleep per day
0 – 3 months 14 – 17 hrs
4 – 11 months 12 – 15 hrs
1 – 2 years 11 – 14 hrs
3 – 5 years 10 – 13 hrs
6 – 13 years 9 – 11 hrs
14 – 17 years 8 – 10 hrs
18 – 25 years 7 – 9 hrs
26 – 64 years 7 – 9 hrs
65+ years 7 – 8 hrs

According to the guidelines above, sleep time is inversely proportional to age. However, this doesn’t mean that the older you get, you can conveniently get on with less than 7 hours of sleep.

As an adult, you must devote seven to nine hours of your nighttime to sleep, failing which you can fall into serious sleep debt. Even a few minutes shy of the minimum recommended-sleep-time can over time amount to massive sleep debt.

You may feel like you can get over your sleep debt by oversleeping during weekends. However, it does not work that way. This pattern can ruin your circadian rhythm or your biological clock. You will soon find yourself afflicted with several health problems like weight gain, hypertension, and heart disease.

How will you know that you’re getting enough sleep?

Here are some of the ways to ascertain whether you are getting the required amount of sleep daily:

  • Observe how fast you fall asleep: Ideally, you need less than 20 mins to doze off after hitting the pillow. If you don’t, you can be certain that factors like caffeine, stress and food are interfering with your sleep. Another factor conveniently ignored is the mattress you sleep on. Check if the mattress fits your sleeping position and body type. In case you find it uncomfortable, get it replaced with a new one. Read our article on how to choose a mattress for yourself. Also, click and shop online for the best mattress from our collection.
  • The wake-up struggle: If you have the habit of setting alarm for mornings, see whether you are able to wake up without feeling sleepy. If your body still longs for some more sleep, it is trying to say you are sleep deprived and should repay the sleep debt.
  • Diary writing: Keep a diary to note down things like when you go to bed, wake up and your feelings during the day. If you notice any change in your mood pattern or stress level, mention that as well; it could be signs that your body needs rest.

Having said this, you may sometimes feel lethargic despite investing 7-8 hours of your nighttime in sleep. Just as sleep time, the quality of sleep is also an important factor to feel refreshed when you wake up. So, your goal should be to get restful sleep rather than trying to sleep for the correct number of hours.

*A not-for-profit organisation in the US working to educate people on the importance of sleep.