Here are some sleep tips to help you beat the summer heat and get a good night’s sleep:

Light: the most powerful influence on your sleep schedule
• Use light blocking blinds/curtains or wear an eye mask at night to help you fall asleep.

Heat: excessive temperatures and humidity can disrupt sleep
• The optimum sleeping environment is 65 degrees with 65% humidity. Set your air conditioner lower at night using a programmable thermostat to help conserve energy during the day.
• Body heat is released through your feet, head and hands, so keep them uncovered (or use less bedding).
• Go to bed with damp hair. As the water evaporates, it creates a cooling effect.
• Take advantage of new technologies in bedding. Check out Sleep Number’s InBalance bedding accessories that absorb your body heat and help you sleep at a comfortable temperature throughout the night. This technology was originally designed for NASA and now Sleep Number has it in a blanket, mattress pad, mattress topper, sheet set and bed pillow protector.

Vacations: often disrupt sleep schedules
• Avoid the tendency to stay up late and sleep-in during vacation. Altering your sleep schedule mid-week actually creates jet-lag-like symptoms, which impacts your motor skills, concentration, mood and health. Maintain a consistent sleep schedule, even while traveling, seven days per week.

Air Quality: allergies increase in summer
• 75% of allergy sufferers report sleep issues and daytime sleepiness. Read my previous blog with tips to reduce allergens.

Dust Mites: peak in summer months
• As creepy as it may sound, up to 80% of dust content was, or still is, alive. Up to 10% of the weight of a two-year old pillow could be dead dust mites and/or their droppings. That’s why it is important to launder your bedding regularly in 130 degree water. Vacuum your room and bed regularly. The Sleep Number bed is great because you can unzip the cover and vacuum the inside of your bed too.
• If you have a problem with dust mites, lower humidity levels to below 50%. Dust mites thrive in a more humid environment.

Have additional summer sleep tips, or questions? Write a comment below. Enjoy the heat!

Neck pain can be caused by a number of things, but one possible culprit might surprise you: Your pillow.

It’s important to re-evaluate your pillow; especially when purchasing a new mattress. Your personalized Sleep Number aligns your spine, allowing you to sleep comfortably. If you weren’t properly aligned on your old mattress, your pillow may now be causing your neck to be tilting up or down, which can cause neck pain. Sometimes this happens without you realizing it. I’d recommend laying in your sleep position on your bed, and having your sleep partner evaluate your alignment– your alignment should look relatively straight. For example, if your neck/head dips into the mattress (lower than your back), your pillow isn’t providing enough support. If you neck appears to be tilting upwards toward the ceiling, then your pillow it too full.

I am a person who will never leave home without my pillow. This has held true since I was 9 years old. If my head is resting on a pillow that does not support my neck, I will not fall asleep. I will even go as far as shoving my pillow in my carry-on case when flying, just in case my suitcase goes to missing, and so I can sleep on the plane.

Finding a new pillow can be an additional chore. If you determine you need a new pillow, you should visit a Sleep Number store. The sales professional can show you the wide variety of pillows we offer and you can try it out on your sleep number., while laying down. You’ll never get a great idea about a pillow while testing it standing up! They can also let you know if you are properly aligned. With our Pillow[ology] Create Your Perfect Pillow system, you can even create your own perfect pillow by combining different inner and outer layers. There are 72 different ways per size to create your perfect pillow. We make other pillows too, if creating your own doesn’t appeal to you. Select Comfort accessories carry a 30-day exchange policy if the pillow you choose doesn’t seem to be working.

Although neck pain can be associated with many different things, try a new pillow, especially if you have recently purchased a new bed. It just may take care of that pain in your neck, unless you are my mother.

I should really mention that my brother is gullible and my dad thinks he is hysterical. I, at the age of seventeen, was not so gullible, or at the very least understood to never believe a thing my father said.

The “Sleep Number” is actually a pressure reading, which is based off the weight on the air chamber. This is why it’s possible for two sleepers to have the same Sleep Number, but think the other person’s side feels completely different. Any weight difference is going make the pressure feel different, and perhaps even read a different Sleep Number. I learned this in training, but got my first true understanding of it while I was house-sitting for my parents while they went to England without me. I hopped in my mom’s side of the Sleep Number bed, and grabbed the control to set my number. The remote control read “30.” Perfect. That’s my Sleep Number. (Well, it was at the time, now it goes between 25 and 30, depending on my mood.) I fell asleep and slept so soundly, I didn’t wake up to the alarm to wake up my brother for school. Oops. This happened more than once, and my brother learned how to set his own alarm. Anyway, my parents come home from their trip and I told my mother, “We have the same Sleep Number!” She responded, “Oh, your Sleep Number is 40, too?” What!??!?! I explained to her that I didn’t change her number, and it was 30. I dragged her up the stairs, demanded she lay on the bed and show me the number. “40.”

I talk to several customers a day who don’t understand that the number is a pressure reading. If there is no weight on the bed, and you check the number, it will read anything from 5 to 100, and won’t be accurate. If I check my number when not on the bed, no matter what, it reads “5.” A lot of customers misinterpret this as air loss. I compare it to the bathroom scale. You stand on it, and it reads your weight. When you step off the scale, the number says 0. If you put your foot on the scale, it reads 10. In order to get an accurate pressure reading on your Sleep Number bed, you need to be lying on the bed in your sleep position.

Sometimes, the Sleep Number may change, even if you are lying on the bed in your normal sleeping position. Fluctuations are possible, and are generally caused by temperature, air pressure (storm fronts, etc.), adding extra weight onto the bed (kids, pets, etc.) and even body heat. As the air in your air chamber heats up, the air molecules move around faster, making the pressure reading go up. As the air cools down, the molecules slow down, making the pressure reading go down. A good example of this is to think of a balloon. (Keep in mind I am in Minnesota, where our summers are hot, and our winters are sub-zero temps.) In the winter time, if I go buy a balloon from a party store, the balloon will shrink slightly when I take it outside. When I get back into the warm house, the balloon expands again. It’s the same idea with the air chamber. End physics lesson for the day.

If you are planning on travelling in an RV with your Sleep Number bed, keep in mind different altitudes will change the pressure as well. When on the road, I would advise not keeping the bed filled at its maximum capacity. The pump is designed not to over-inflate the chamber, but changes in altitude (if the bed is fully inflated) could potentially damage the chamber. We don’t need anyone sleeping on the RV floor. Floors do not contour to the body, cradling you for the perfect night’s sleep (and if it does, it may be time for a new floor).

So there you have it! Hopefully you have a little more insight into what the Sleep Number setting is. I am off to go see if my dad’s sheep method actually matches my sleep number — although I doubt it.

Until next time!
Leanne

Recent clinical studies show that poor sleep also lowers our threshold for pain. In other words—if you’re not sleeping well, your body will feel and experience pain more. While the underlying mechanisms are not fully understood, sleep and pain share many of the same physiological systems and this overlap can create a “vicious cycle”. Poor sleep enhances pain, and pain disturbs sleep. It’s critical to manage both simultaneously. Reduction of pain during the day and night may promote better sleep and possibly lessen pain on the following day.

I previously shared seven tips to help the general public sleep better, but today, I wanted to point out some other things chronic pain sufferers should consider to help them sleep better.

1. Work closely with your physician to manage your pain. Most pain medications significantly alter sleep patterns and may contribute to enhanced pain perception during the day! Discuss alternatives if your sleep is an issue.

2. Always strive to get enough quality sleep. Research shows that even while pain-free, poor sleep is a risk-factor for chronic pain later in life.

3. Many pain conditions have proven therapies to naturally reduce pain levels. These include low-impact exercises, relaxation techniques or changes in lifestyle, such as diet. It’s important to seek a specialist’s recommendation for your situation.

4. A firmer mattress is not better for pain. Recent studies have concluded that overly firm mattresses can contribute to pain levels in subjects with back pain. Consider a Sleep Number bed that can be adjusted to the exact level of comfort you need on any given day.
Do you have chronic pain? What has helped you sleep better? Please share your tips here for others to benefit from.

Sleep Well.

It’s not a secret that women are different than men. So it comes as no surprise to me, a profoundly observant “sleep geek,” that women have different sleeping habits than men. I’ve observed these habits as I have a wife, two young daughters, and a female bulldog. I also consult with some of the nation’s leading women’s health experts.

The National Sleep Foundation found the average woman between the ages of 30 and 60 sleeps for a mere six hours and 40 minutes a night during the work week, and they have more trouble falling asleep and staying asleep than men. In fact, did you know women are also twice as likely as men to suffer from insomnia? A woman’s sleep cycle is often at the mercy of her unique life cycles. Hot flashes, bloating, and back pain cause by menstrual cramps, pregnancy and menopause are just a few reasons women aren’t getting enough quality sleep.

And, clearly a good night’s rest is far more than just beauty sleep.

For example, a recent study conducted by a Duke University researcher shows that poor sleeping habits may make women more vulnerable than men to heart disease and diabetes. It’s also important for new moms to get a good night’s sleep since a lack of sleep can contribute to post-partum depression.

This Mother’s Day, give mom the gift of a good night’s sleep; let her sleep in! And moms, try not to burn the candle at both ends of the stick and make sure you get enough quality sleep, everyday.

This weekend, in honor of Mother’s Day, Select Comfort is offering a down-alternative pillow for free with the purchase of another down-alternative pillow. The coupon for this deal is at: twurl.nl/po5r3v

Sleep Well!

Pete Bils

Unfortunately, the bedroom is one of the most “polluted” rooms in the house and presents some especially difficult and sometimes overlooked challenges for allergy sufferers. For example, we spend long, uninterrupted hours in the bedroom, breathing in the same air. Many bedrooms are closed off and can become stagnant, away from better circulation and ventilation. Additionally, there are many opportunities for allergens to thrive in bedding, upholstery, carpeting, draperies and clothing. Also, while sleeping, we are in close, constant contact with our beds, a particularly active environment for allergens.

If you’ve woken up with congestion, watery and itchy eyes, or simply want to reduce the effects of allergens, consider the below Sleep Number tips to help rid your bedroom of allergens.

1. Clean your bedroom weekly. This includes floors, furniture, tops of doors, window frames/sills, etc. with a damp cloth.
2. Vacuum carpet and upholstery regularly.
3. Vacuum bed upholstery. Better yet, get a bed, like the Sleep Number bed which allows you to actually open and vacuum the inside of your bed too.
4. Wash curtains often and bedding weekly at 130+ degrees to kill dust mites.
5. Use allergen barrier covers for your mattress and pillows.
6. Undress in another room to avoid bringing outside allergens into the bedroom.
7. Keep pets out of the bedroom.
8. Keep room at humidity below 50 percent to reduce dust mite population and mold growth.
9. Regularly launder stuffed animals.
10. Use a high quality HEPA air filter in the bedroom.

If you need a new bed, consider the Sleep Number bed by Select Comfort which offers numerous advantages for allergy sufferers. Sleep Number mattresses use the latest anti-microbial treatments in all foams, and all bed covers are treated to be anti-microbial and anti-fungal. Additionally, unlike traditional innerspring mattresses, the Sleep Number bed has a unique zip-open design that allows you to easily open and view the inside of your bed, and ventilate or vacuum, if you choose. A complete line of hypoallergenic Sleep Number bedding accessories is also available, including bed pillows, pillow protectors, mattress pads, blankets and comforters. For more information visit www.sleepnumber.com.

As a high school athlete, I had no problem running hills, killers and laps. I had two hours everyday to commit to sports. Fast forward a decade, I’m trying to fit in time on the treadmill between meetings, volunteer work and family time. The “pain” I’ve experienced varies from shin splints, left knee issues and my mental readiness to get to the finish line. Before I decided to run a marathon, running was my way of releasing stress and getting away from the day-to-day office grind. Today, running is a race against myself for a small personal win consisting of discipline, physical challenge and rewarding results.

What’s really helped in preparing for the marathon has been the support and great tips that I’ve received. Pete Bils, fellow beds.com blogger, a sleep guru at Select Comfort and a marathon runner, has provided great advice on physical and mental toughness and how my Sleep Number bed can alleviate joint and muscle soreness caused by rigorous workouts. I’ve also read books, participated on message boards and put in the time on the treadmill and around the lakes (when Minneapolis is 30° or warmer). And, this Sunday, I’ll complete my first half-marathon during the 29th Annual Lake Minnetonka Half Marathon. Other tools that have helped me through the pain include:

• High-quality running shoes - My favorite brand is Asics but I’ve also worn New Balance and Nike. I tend to run my shoes into the ground (literally) so I replace my shoes about every six months. Asics have helped me avoid the ankle-roll.
• Sports Watch – I have a tendency to lose track of time when I run, so tracking my time helps maintain a steady pace during long runs.
• Yoga – Fitness yoga has definitely made a positive difference in working my muscles for stretching and strength.
• My Sleep Number bed – Sleep is always an essential element when maintaining a healthy lifestyle and recovering from everyday wear and tear, and is especially important to athletes in training. Since the start of my marathon training, my Sleep Number setting has decreased from 40 to 30 and now is a soft 25 in order to better support my back and muscle pains. Having a mattress that adjusts to support my leg and back pain while sleeping has helped me sleep better and allows me to awake well rested and ready for a new day of training.

What are your tips for training? What am I missing that has helped you be a better runner?

I’m looking forward to the half-marathon and will be back soon with a follow-up training post.

Cheers,
LeeAnn

Each session lasts approximately 20-30 minutes, and attendees will receive informative sleep tips to help improve their life, help finding their Sleep Number, a personalized Pressure Map Profile and help answering any sleep-related questions.

For example, do you sleep hot or cold? Did you know the ideal sleeping temperature is around 65 degrees and the ideal humidity level is around 65 percent? Do you think a firmer mattress is the best sleep surface? As a rule, firmer is NOT better. Rather, the perfect sleep surface is one that best distributes your body’s weight, reduces excessive pressure points that cause blood restriction and tossing and turning, and properly aligns and maintains alignment of your spine, permitting muscle relaxation. What type of bed pillow should you sleep on based on your sleeping position? Is napping good? Could your husband snore less? These questions and more can be answered during these Sleep 101 sessions.

Interested in attending? It’s FREE. All you have to do is call your local Select Comfort Sleep Number store and RSVP for one of the following dates and times:

Thursday, April 23: 12 p.m. and 7 p.m.
Friday, April 24: 12 p.m. and 7 p.m.
Saturday, April 25: 12 p.m., 3 p.m. and 7 p.m.
Sunday, April 26” 12 p.m. and 3 p.m.

Refreshments will be served. RSVP not mandatory. All dates and times are local. Additionally, all bedding accessories are BOGO 50% off and Queen mattresses start at $699.99. If you find your Sleep Number setting you’ll also receive a free Sleep Number t-shirt with a catchy phrase.

Plan to attend and make sure you stop back here to leave us a comment on how it went.

Sleep well,

Sarah

Another reason Americans are not getting enough sleep is because they don’t make it a priority. During my years of conducting sleep research, I’ve heard sleep called a waste of time, unproductive, and a luxury. We know what time the alarm will go off each morning, yet each night Americans try to squeeze-in more projects and tasks. Or, many people have good intentions and are in bed for eight hours, but they sleep poorly because of poor lifestyle choices or inappropriate sleep conditions.

Here are seven simple ways to help you sleep better:

1. Minimize light
Darkness acts as a signal to the body to prepare for sleep. Dim the lights one hour before bedtime, keep blinds closed, and if that isn’t enough, consider room-darkening shades or drapes.

2. Keep noise levels constant
Abrupt changes in noise levels can disrupt sleep. For light sleepers or those who live in high-traffic areas, consider using a white-noise machine to muffle sounds.

3. Control bedroom temperature
The ideal room temperature for sleeping is 65 degrees and 65 percent humidity. Thermostats can be programmed to automatically adjust to this temperature.

4. Maintain a “screen-free zone” in the bedroom
Watching television or working on the computer stimulates the brain and may make it difficult to fall asleep. Do not leave the television on while sleeping either.

5. Keep a regular schedule and bedtime routine
A brief pre-bed routine signals to the body it’s time to unwind. Choose simple, stress-free activities such reading a book or doing a few stretches. Avoid switching bed times and wake times on the weekend; it will make the Monday back-to-work adjustment extremely tough.

6. Avoid food, exercise, caffeine and alcohol before bed
Exercise stimulates the body and increases body temperature, which is counterproductive to sleep. A big meal before bedtime also competes with sleep. The body needs at least an hour to recover from exercise or meals before bedtime. Caffeine has a half-life of about six hours, so afternoon beverages should be caffeine-free; otherwise, the caffeine left in the body will impede sleep. And while alcohol may help people feel sleepy, their sleep tends to be more fragmented and less rejuvenating overall.

7. Choose bedding that fits the needs of both sleep partners
Skip the one-size-fits-all approach. Comfort can be personalized. Choose beds and bedding accessories that fit preferred sleeping positions and are proven to improve sleep quality, like adjustable Sleep Number beds, which are available at Sleep Number stores across the country.

The Sleep Number Innovation Series contains the Sleep Number i8, Sleep Number i9 and Sleep Number i10 beds. These three beds offer the premier experience in personalized comfort combined with leading edge innovations in sleep technology. Keep reading for a summary of these leading edge innovations.

Sleep Number i8 bed supplies a European-style™ Pillowtop featuring temperature balancing material that helps people sleep at the right temperature throughout the night.

Sleep Number i9 bed combines the conforming comfort of luxurious memory foam with unique ability to adjust the Sleep Number setting to the ideal level of firmness for a one of a kind memory foam mattress experience.

Sleep Number i10 bed provides the most advanced and exclusive temperature balancing material to help people sleep at just the right temperature all night long and is the top-of-the-line mattress with a customizable Pillowtop.

All these new beds are available immediately online at sleepnumber.com, through one of our more than 450 stores across the country, or by calling 1-888-411-2270.

Have you had a chance to see our new bed models yet? Let me know what you think.