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TEMPUR® НовиниПоследни новини от TEMPUR Вашата сутрешна програма: Или как да се приготвите за 10, 30 и 60 минути Независимо дали сте от онези ранобудници, които успяват да отметнат половината от задълженията си за деня още преди 8 ч. сутринта или пък олимпийски шампион на къси разстояния, на когото са нужни само 15 минути да се приготви за излизане, едно е сигурно - денят на всеки от нас винаги започва ... различно. Без значение колко време ви отнема, за да станете сутрин и да се приготвите, съществуват някои хитринки, които може да приложите, за да превърнете минутите сутрешна подготовка в колкото се може по-пълноценни. Как да се приготвим за 10 минути Малко са щастливците, на които са нужни само 10 минути, за да се приготвят сутрин. Въпреки това, е много важно, да не бързаме, особено сутрин. За това бутонът за отлагане на алармата остава извън картинката. Подготовката е ключът към успеха. За да излезете светкавично от вкъщи, почти като супермен, ви препоръчваме да приготвите дрехите си още от вечерта. Сварете няколко яйца или си направете тост и ги приберете в хладилника. По този начин ще намалите стреса и надбягването с времето няма да започне още със самото ставане. Как да се приготвим за 30 минути Въпреки че изглежда като предостатъчно време за приготвяне, все пак е много важно да планирате използването му, за да се насладите на тези 30 минути по най-добрия начин. Опитайте се да отметнете, колкото се може повече задачи още предната вечер. Независимо дали става дума за приготвяне на дрехи или поставяне на ключовете на видно място.Защото всички знаем, че издирването на ключове рано сутрин е далеч последното нещо, което искаме да ни "изяде" времето. За това, приготвяйки основните неща още от вечерта, ще ви спести минути, които може да прекарате в релаксация. Било то в кухнята с чаша кафе или малко по-дълъг душ. И не на последно място - по този начин ще позволите на организма си плавно да се напасне към предстоящия ден. И като за финал - избягвайте да проверявате имейла си, да отговаряте на съобщения свързани с работа или да влизате в социалните мрежи, поне не докато сте още вкъщи. домът ви трябва да е мястото, където можете да релаксирате и да изпунете парата. За това се въздържайте от ровичкането в телефона, докато не сте завършили сутрешната си подготовка. Как да се приготвим за час Цял час, за да се приготвите сутринта? Е, на това му се казва лукс! Тези ценни 60 минути, ви дават предостатъчно време, за да се подготвите за предстоящия ден. В допълнение на вече споменатите съвети, може да използвате този час като: Хапнете наистина добра закусна Започването на деня с ударна доза позитивна енергия, ще помогне на мозъка ви да се справи ефективно с нарастващото напрежение през деня. Смята се, че храната може значитено да подобри настроението ни и да повиши продуктивността. Говорейки за продоктивност, ето някои храни, които "действат" в тази посока: - Авокадо - Боровинки - Пълнозърнести храни - Риба Правете упражнения Отделете си малко време за сутрешно спортуване. Дори едно цялосто разтягане ще ви повлияе благоприятно, ще прочисти ума ви и ще ви подготви за предстоящия ден. Може да използвате това време, за да се фокусирате върху нещата, които искате да постигнете и още по-добре: да се подготвите да ги постигнете. Разпределете времето си перфектно Ако разполагате с цял час за сутрешната си подготовка, може да се изкушите да оставите всичко за последната минута. Това, пък, ще ви върне в начална позиция - бързайки и стресирайки се, че времето отново не ви е стигнало. Съставете си програма, с помощта, на която да разпределите времето си перфектно И накрая - не забравяйте, че всеки от нас е различен и нещата, които включва в сутрешната си програма са строго индивидуални. Ако, обаче, структурирате времето, с което разполагате и приложите тактики, които да увеличат прилива на енергия, то без съмнение ще се чувствате много по-подготвени за предизвикателствата на деня. Сънни разтройства: Какво причинява ходенето на сън и как да го предотвратим? Ходенето на сън, също познато като сомнанбулстване, е проблем, който се характеризира с ходене или извършване на други дейности, докато все още спите. Въпреки че често е обект на комедийни скечове, сомнамбулството е сериозен проблем. Какви са симптомите на сомнамбулството? Ходенето на сън е вид парасомния, която включва нежелани събития случващи се по време на сън. Докато хората сомнамбулстват, те могат да извършат много действия. Въпреки че ходят насън, те почти винаги са с отворени очи, а погледът им е объркан и замъглен. Ако някой ходи насън е напълно възможно да: - Стане от леглото и да започне да се разхожда - Седне на леглото с отворени очи - Започне да извършва действия, които попринцип прави през деня - Изглежда объркан - Преживее кошмар или нощен терор - Не си спомня нищо от случилото се - Бързо да се върне към съня В редки случаи, сомнанбулите са способни на действия, които могат да застрашат околните или тях самите, като: - Да станат агресивни - Да излязат навън - Да карат кола - Да се самонаранят Ходещият на сън няма да ви отговори по време на сомнанбулстване и е твърде вероятно да не си спомня нищо след това. Какво причинява ходенето насън? Няма ясна и конкретна причина, поради която хората ходят на сън. Въпреки това, съществуват фактори, които могат да повлияят върху появата на такъв тип сънно разтройство: - Гени: Подобно на други разстройства, сомнамбулството също може да се предава в семейството. Ако имате роднина, който ходи на сън, съществува 10 пъти по-голям риск вие също да го правите, от колкото някой, който няма сомнамбул в семейството. - Среда: Ако не спите достатъчно е възможно да се появи такъв тип сънно разтройство. Постоянно променящият се график за сън, употребата на алкохол и стресът могат да се окажат виновници за ходенето на сън. Създаването на здравословен режим за сън е препоръчително не само за повишаване на качеството на съня, но и за избягване на появата на разтройства от такъв тип. - Медицински състояния: Различни видове разтройства могат да ви направят по-податливи на сомнамбулство. Като например: сънна апнея, неправилно сърцебиене, пост-травматичен стрес, астма или епилепсия. Ходенето на сън също може да се свърже с Алцхаймер или Паркинсон. За това, ако сте забелязали, че ви се случва, трябва своевременно да се консултирате с доктор. Можете ли да предотвратите появата на сомнамбулство чрез приемане на лекарства? Ако появата на сомнамбулство е причинена от друг медицински проблем, то провеждането на медицинско лечение може да се окаже задължително. Някои от разтройствата, които изискват приемане на лекарства са: - Сънна апнея - Гастроезофагеален рефлукс - Припадъци - Синдром на неспокойните крака Ако се установи, че някое от горепосочените състояния е причината за появата на сомнамбулство, то би трябвало да спре с провеждането на медицинско лечение. Съществуват ли други начини, чрез които да предотвратите ходенето на сън? Въпреки че не са известни начини, по които със сигурност да попречите на появата на сомнамбулството, има някои действия, които можете да предприемете, за да намалите риска. Някои от тях вкючват: - Да се наспивате достатъчно - Да намалите стреса до минимум (чрез медитация и упражнения за релаксация) - Да избягвате звуковия или визуалния шум точно преди сън - Очаквани събуждания (събуждане на сомнамбула 15-20 минути преди времето, по което по принцип ходи на сън) Ако симптомите все пак продължат, е препоръчително да посетите специалист по сънни разтройства, който ще може да ви даде персонализиран съвет. Храната и сънят. Или: Трябва ли да ядем преди сън? Отдавна се водят дебати относно това дали яденето преди сън е всъщност полезно или вредно за здравето ни. Много хора вярват, че яденето преди сън е вредно за здравето ни, тъй като храната ще "заседне" в стомаха и ще остане там през цялата нощ. Въпреки това, противно на очакванията, се появяват все повече твърдения, които да подкрепят противоположната теза. Според тези твърдения, яденето преди сън е не само полезно, но и има храни, които е препоръчително да приемаме преди да се отправим към страната на сънищата! Причини, поради които, да ядете преди сън Хапването преди сън всъщност може да спомогне за свалянето на килограми. Противно на всеобщото вярване, приемането на лека храна преди да си легнем, може да забърза метаболизма и да запази нивото на кръвна захар стабилно през цялата нощ. Това пък, ще помогне на хормона глюкагон (който гори мазнини) да работи дори, когато спите. Може би си мислите, че това ще обезпокои съня ви, но всъщност е точно обратното. Предотвратявайки падането на кръвната захар, ще си осигурите по-бързо заспиване и по-качествен и спокоен сън. Както повечето хора знаят, качественият сън действа благоприятно на ума и тялото. Хапвайки нещо здравословно преди сън, може да подсили имунната система и да възвърне енергийните нива. Така, когато се събудите на сутринта, ще се чувствате по-подготвени за предстоящия ден. Препоръчителни храни, които да приемате преди сън: - Извара - Сьомга - Гръцки йогурт - Сурови зеленчуци - Авокадо Причини, поради които, да не ядете преди сън Съществуват някои негативни последици от яденето точно преди сън. Една от тях, която много хора изпитват, са киселините в стомаха. Ако си легнете точно след като сте хапнали е много вероятно да усетите изгарящо чувство в гърдите или да се появят киселини. Поради тази причина, е много важно да обръщате внимание на видовете храни, които ядете. Лютивата и кисела храна, както и храни с високо количество на наситени мазнини, не само могат да причинят киселини, но и инсомния. Докато леката и здравослова храна спомага за по-качествен сън, то преяждането и консумирането на неправилни храни, може да ви държи будни цяла нощ. Съществуват и някои здравословни състояния (например астма), които могат да се влошат, ако ядете точно преди сън. Не се препоръчва консумацията на храна непосредствено преди сън, особено ако страдате от състояние засягащо белите дробове или бронхите. Храната, която поемете, може да застане в стомаха и по този начин да повлияе на движението на гръдния кош. Храни, които да избягвате, преди сън: - Черен шоколад - Зърнени закуски - Плодово мляко/йогурт - Сладолед Не забравяйте, че това, което има положителен ефект върху друг, може да повлияе зле върху вас. За това, изпробвайте различни стратегии, докато намерите онази, която ви пасва най-добре. Защо сънуваме, докато спим? Сънищата очароват света вече много години. Те ни позволяват да надникнем в подсъзнанието си, за жалост, изкушаващо по-малко, отколкото бихме искали. Какво означавa ако сънуваме? И какво е качеството на съня, който получаваме, докато сънуваме? Защо сънуваме? Вече дълги години, учените се опитват да открият причината, поради която сънуваме. Едно, обаче, е сигурно - всички сънуваме, независимо дали помним сънищата си или не. Съществуват няколко теории, свързани със сънуването. Една от най-прозрачните и конкретни теории, е тази, че сънищата са начинът на мозъка да осъзнае случилото се през деня. Само в рамките на един ден, през ума ни преминават стотици мисли - от това какво сме обядвали до задачите, които сме свършили на работа. Смята се, че сънищата са един от начините на мозъка да се възстанови след дълъг и тежък ден. Ако денят ви наистина е бил такъв, тогава се погрижете да осигурите на мозъка си достачъно време за сън, за да му помогнете да се "презареди". Какво означават сънищата? Съществуват хиляди теории, опитващи се да отговорят на въпроса какво означават сънищата. Те варират от професионални наблюдения до нашите лични интерпретации. Много изследвания се обединяват около заключението, че сънищата имат връзка с начина, по който създаваме спомени. Ако получим много нова информация през деня, възможността да сънуваме вечерта нараства значително. Можем да приемем сънищата като знак, че се опитваме да създадем нови спомени. Друга широкоразпространена теория е, че сънищата отразяват емоциите ни. Например, ако сме имали натоварен ден, е възможно да не е останало достатъчно време, за да анализираме случилото се - емоциите, които сме изпитали. Поради тази причина, когато заспим, мозъкът ни си "взима" времето, което му е нужно, за да преработи и възприеме емоциите, до които, по-рано, не е успял да достигне. Една от най-интригуващите части в сънищата, според много хора, е свързана с това какво означава съдържанието на съня им. Ето някои широкоразпространени сънища и какво е възможно да означават: - Падане на зъби: притеснение относно това как те възприемат хората - Падане: притеснение, свързано със ситуация - Ако те преследват: избягване на проблем - Неподготвеност за нещо: чувство, че не можеш да продължиш към следващия етап от живота си Кога сънуваме? Населението на Земята е 7 милиарда души, а сънищата, които се случват всяка вечер са около 35 милиарда! На това му се казва много сънуване! Та, в кой цикъл на съня сънуваме? Съществуват две основни фази на съня - РЕМ и не-РЕМ фазата. По принцип, човек може да сънува и в двете, но сънищата, които се случват в не-РЕМ фазата са много по-повърхностни. Това се дължи на факта, че тази фаза е в началото на съня и е с продължителност до 15 минути. Сънуването в не-РЕМ фазата е напълно възможно, но то се случва към нейния край, когато сме по-дълбоко заспали. Най-често сънуваме, когато попаднем в РЕМ фазата, тъй като тогава мозъкът ни е по-активен. Когато сме в тази фаза, спим толкова дълбоко, че мозъкът ни може да се самовъзстанови. Един от начините да го направи е именно чрез сънуване. Кои са най-добрите пози за сън, когато искате да се наспите качествено? Да намерите най-удобната поза за сън понякога се оказва предизвикателство. Често обвиняваме неудобния матрак или възглавница за това, че не можем да се наспим добре, но пропускаме една много важна подробност - позата, в която сме, когато се опитваме да заспим. Правилната поза за сън не само може да облекчи болките в гърба, но също така е и помощник срещу хъркане и киселини. Освен това може да подобри и стойката ви. Как влияе позата за сън на съня? Опората, която получава тялото ни по време на сън, зависи от позата, в която спим. Дори ако заспим в удобна поза, това не означава, че ще прекараме остатъка от вечерта в нея. Ако някоя част от тялото ни е прекалено изпъната или тежестта пада неравномерно, това може да доведе до нежелан стрес. Той пък, от своя страна, причинява некачествен сън или проблеми, които се появяват на сутринта. За това е много важно да знаем кои пози да избягваме и на кои да разчитаме, за да се наспим добре. Болки във врата: най-добрите и най-лошите пози Някои хора обичат да смят по корем, като поставят ръцете си под възглавницата или ги увиват около врата. Това, обаче, не е подходяща поза, ако се събуждате схванат или тялото ви боли. Ако докато спим, вратът ни е извит, това означава, че той и раменете ни, са принудени да поддържат голяма част от тежестта ни. Това прекомерно използване на вратните мускули води до схващане и болка във врата, които усещаме на сутринта. За това: ако изпитвате болки във врата, подходящата за вас поза е по гръб, като поставите възглавница под всяка ръка, за да намалите напрежението във врата. Хъркане: най-добрите и най-лошите пози Хъркането е по-изразено, когато спим по гръб. Това е така, защото често докато спим дишаме не през носа, а през устата. Също така е възможно езикът да застане в дъното на гърлото и по този начин да блокира преноса на въздух. Това е и причинителят на хъркащият звук. Ако хъркате, е по-добре да спите на една страна. Това може да предотврати заставането на езика в дъното на гърлото. Киселини: най-добрите и най-лошите пози Ако имате киселини, е най-добре да спите настрани. И по-точно: на лявата страна. Когато спите на лявата страна, мускулите не се отпускат толкова много, колкото ако спите на дясната. Когато мускулите ви се отпуснат, киселината може по-лесно да достигне хранопровода и да причини киселинен рефлукс. Избягвайте да спите по гръб, тъй като натискът върху стомаха, може да задвижи киселините към хранопровода ви. Как да заспим по-лесно? Лавандула, бял шум и още помощници на съня Всеки, който е прекарвал часове в зяпане на тавана, докато слуша тиктакането на часовника, знае колко безпокойство може да създаде невъзможността да се заспи. Много хора са изпробвали различни средства, които да им помогнат да заспят, но въпросът е: Как можем да бъдем сигурни кои от тях наистина работят? Лавандула Лавандулата е известна със свойствата си да успокоява нервната система. Може да бъде използвана под различни форми - масло, изсушена или пък като спрей. Направете си лавандулов чай преди сън или напръскайте възглавница си с лавандулов спрей. Лавандулата има добра поносимост и при децата. Така че може да добавите няколко капки лавандулово масло във водата, с която ги къпете, за да успокоите съня им. Ароматерапия Подобно на лавандулата, съществуват и други билки, които можете да използвате в борбата с безсънието. Някои от най-широко разпространените са: - Лайка - Роза - Етерично масло от валериана - Лимонов балсам Изненадващо, но една от билките, които трябва да избягвате преди сън e мента. Тъй като ментата е естествен стимулант, използването на паста за зъби с ментов аромат, може да саботира опитите ви да заспите. Може да изпробвате паста за зъби с по-лек или естествен аромат. Повишете нивата на мелатонин чрез добавки Мелатонинът влияе върху функциите на тялото ви и по-точно - помага му да заспи. Понякога, организмът ни не произвежда достатъчно мелатонин и в резултат на това - не можем да заспим толкова лесно, колкото ни се иска. Можете да се справите с недостига на хормона, като започнете да приемате определени хранителни добавки. Те ще спомогнат за повишаването на нивата на мелатонин и по-лесното и бързо пренасяне в "страната ва сънищата". Разбира се, както с приема на всяка добавка, и за тази трябва да се консултирате с лекар, за да се уверите, че включването ѝ в хранителния ви режим няма да ви навреди. Бял шум Ако забелязвате, че когато си легнете започвате да обръщате внимание и най-малкото скърцане, то тогава "включването" на бял шум в стаята, може да ви помогне да заспите по-лесно. Тези малки генератори на шум произвеждат успокояващи звуци, които могат да отвлекат вниманието ви от всички останали. Това ще ви помогне да се настроите за един предстоящ спокоен сън. Регулиране на количеството светлина, на която се излагате Смята се, че количеството светлина, на която се излагаме, всъщност регулира нашия биологичен часовник. Поради тази причина, ако не сте поели достатъчно дневна светлина, заспиването вечерта може да се окаже трудна задача. Въпреки това, съществуват няколко начина, по които да "измамите тялото си". Може да използвате изкуствена светлина, която да осветява стаята ви. По този начин ще подмамите тялото си, че всъщност му давате необходимата доза витамин D. Излагайки се на силна изкуствена светлина, огранизмът ви ще се "събуди", а когато сте готови за сън просто прекарайте 15-30 мин. в по-тъмна стая. И voila: сънят като бебе ви е почи гарантиран. Как да спите добре, когато имате болки в гърба? Болките в гърба, често могат да превърнат престоя ни в леглото в задължение, отколкото в удоволствие. Има ли нещо, което може да направите, за да облекчите проблема? Как трябва да спите, за да се преборите с болките в гърба? Опитайте се да спите в поза, в която гърбът ви е в неутрална позиция - не го извивате прекалено много, нито пък е много прав. Това ще помогне да намалите натиска върху гръбначния стълб. Има две подходящи пози, които могат да помогнат в борбата с болката: - Спане на една страна: Поставете възглавница между краката си и не позволявайте на крака, който е отгоре да "падне" върху другия. Друг трик включва поставянето на малка навита на руло хавлия под кръста. - Спане по гръб: Поставете възглавница под коленете си, за да имате опора. Като допълнение, винаги можете да поставите и малка навита на руло хавлия под извивката на гърба си. Въпреки че тези пози помагат на много хора, е напълно възможно да не работя върху всеки. Затова, изпробвайте колкото се може повече пози за сън, за да намерите онази, която е най-удобна за вас. Защо избирането на правилния матрак е толкова важно? Целта на всеки матрак е да разпредели натиска равномерно по цялото тяло, за да спомогне за естественото "изправяне" на гръбначния стълб и циркулацията по време на сън. При избирането на правилния матрак е ключово да вземете под внимание формата на тялото си, както и здравословното си състояние. Като например: - Височина - Тегло - Здраве (алергии, спазми, болки в гърба и др.) Защо избирането на правилната възглавница е толкова важно? Използването на неправилната за вас възглавница, може само да влоши болката в гърба и мускулите. Правилната възглавница не само ще ви донесе комфорт, но и със сигурност ще поддържа главата, врата и гръбначния ви стълб в позиции, които могат да предотвратят различни форми на болка в гърба и врата. Избирането на правилната възглавница и коректното ѝ поставяне, са едни от най-важните фактори за облекчаване на болките в гърба. Според начина, по който обичате да спите най-много, може да изберете един от следните три типа възглавници: - За тези, които спят по корем: имат нужда то тънка възглавница, която да предотвратява прекаленото вдигане на главата. - За тези, които спят на една страна: имат нужда от възгавница с по-ясно изразени контури, която може да се постави и между краката. - За тези, които спят по гръб: имат нужда от тънка, плоска възглавница, която да поддържа главата и врата. Чрез нагласянето на позата си за сън и комбинирането на правилния матрак и възглавница, вие ще си осигурите по-добър сън. А болките в гърба ще бъдат облекчени, както през деня, така и през нощта. Каква е връзката между спортуването и съня? Всеки, който е изпитвал затруднения докато спортува, особено след неспокоен сън, знае, че връзка между спортуването и съня наистина съществува. Неспокойният сън, обаче, далеч не е единствият фактор, който влияе върху качествената тренировка. Ще заспя ли по-лесно ако спортувам? Изглежда наистина логично - ако правя много упражнения преди сън, това ще ми помогне да се изморя и да заспя по-лесно. Изненадващо, обаче, това не е точно така. Всъщност, съществуват предположения, че изтощителните тренировки непосредствено преди сън, могат да ни "събудят" и да попречат на опитите ни да заспим. Въпреки че, физическото изтощаване не е най-добрият начин да си осигурим бързо заспиване, има няколко проучвания, сред които това на Северозападния университет в Америка, което представя идеята за "редовният спорт като средство за борба с инсомнията". Ще заспя ли по-трудно ако спортувам непосредствено преди сън? "Спортуването ни стимулира както ментално, така и физически, което пък е последното нещо, което искаме преди сън." И да, и не. Според скорошно проучване, изпълняването на физически упражнения вечер, може би няма никаква връзка със съня и бързината, с която ще заспим. Много специалисти съвестват да си оставите прозорец от поне един час между тренировката и приготвянето за сън. Това ще позволи на хормоните, които се произвеждат по време на физически упражнения (като адреналин и кортизол), да паднат до нормални нива. Спадането на телесната температура след спортуване, също може да помогне да заспите по-лесно. То е подобно на спадането на температурата, когато тялото ни се подготвя за сън. Разбира се, спортуването преди сън действа по различен начин на всеки. Възможно е да се почувствате енергизирани, а не отпуснати. Особено, ако денят ви е бил натоварен. Експериментирайте с времето, по което тренирате, за да си съставите режим, който перфектно пасва на нуждите ви. По колко часа е препоръчително да спим ако тренираме активно? Ако тренирате активно, трябва да обърнете внимание на това по колко часа спите. Хората, които спортуват, често се нуждаят от повече от препоръчителите часове за сън - 7, особено ако тренировката е била силова. Вдигането на тежести причинява разкъсване на мускулните фибри, които след това се възстановяват и стават по-големи и силни (резултатът от вдигането на тежести е по-голяма мускулна маса). Ето защо качествената почивката и съня са пряко свързани със спортуването и постигането на фитнес целите ни. Полезно ли е да се излежавате? След дълга и изтощителна работна седмица често това, за което си мечтаем е уикенд посветен само на излежаване. Събота сутрин – събуждате се рано, но решавате да си поспите оооще малко. Тази идея определено изглежда привлекателно, особено, когато нямате планове преди следобед. От друга страна - замисляли ли сте се дали умишленото удължаване на съня е в наша полза? Или може да ни навреди повече отколкото да ни помогне? ПРАВИ ЛИ НИ ИЗЛЕЖАВАНЕТО ПО-ИЗМОРЕНИ? През работната седмица, тялото ни влиза в режим, в който получава горе-долу еднакво количество сън всяка вечер. Преспиването през уикенда, обаче, може да обърка мозъка ни и да ни накара да се чувстваме мудни. Чувството, наподобяващо махмурлук, често се появява, когато сме се излежавали повече. Това обърква биологичния ни часовник. В работната седмица, биологичният ни часовник ни буди в определено време, което често съвпада с алармата ни. Той изпраща сигнали до клетките ни, които съобщават, че е време денят да започне. Когато, обаче, спим прекалено дълго време, биологичният ни часовник се разстройва и не е толкова последователен в изпращането на тези сигнали. Резултатът? Събуждайки се в 11 ч., (не)изненадващо няма да се чувствате отпочинали и заредени с енергия, а изморени. Причината? Биологичният ви часовник е сигнализирал на клетките ви за започването на дневния цикъл, по времето, когато алармата ви по принцип звъни за работа. А не, когато реално се събуждате. МОЖЕ ЛИ ИЗЛЕЖАВАНЕТО ДА ПОВЛИЯЕ НА РЕЖИМА ВИ ЗА СЪН? Зимата е може би най-изкушаващият сезон, когато става въпрос за излежаване. Това е и сезонът, през който е най-важно да се уверите, че не спите прекалено много през уикенда, тъй като това може да повлияе на цялостния ви режим за сън. Променянето на количеството сън, което получавате, може да окаже ефект върху циркадния ви ритъм. Той, от своя страна, контролира физическите, менталните и поведенческите ни функции. Когато преспим, този ритъм може да излезе „извън строй“, в резултат, на което да ни накара да се чувстваме изморени и сънливи. Човешкото тяло не знае колко е часа и за това не може да прецени кога да произвежда най-много енергия. ИМАТЕ ЛИ ИЗГОДА ОТ ИЗЛЕЖАВАНЕТО? Въпреки минусите, понякога излежаването може да ви помогне ако имате здравословен проблем. Диабетът е едно от заболяванията, което може да се повлияе благоприятно от поспиването няколко часа повече. Когато спите по-дълго, тялото ви има повече време да се възстанови, което означава, че ще успее да пречисти захарта от кръвта по-ефикасно. Една препоръка, на която е хубаво да обърнете внимание, обаче е да не лежите в леглото прекалено дълго време, тъй като може да си създадете проблеми с гърба. Спането в една и съща позиция, съшо не е препоръчително – може да доведе до болка поради липсата на движение. Как да спите добре ... ако пътувате често? Честото пътуване не винаги води до спокоен начин на живот. Само се замислете – късно лягане, ранно ставане, забързан график, прекалено много време прекарано в неудобни седалки... Все неща, които ще ви накарат да копнеете за собственото си легло. Въпреки това, не трябва да позволявате на стреса да ви погълне напълно. Нито пък да се превърне в причината, която да ви спира от това да се „изключите“ от света и просто да релаксирате. Ето няколко топ съвети, които да ви помогнат да спите по-добре, в случай, че пътувате често. ДОКАТО ПЪТУВАТЕ Ако често ви се налага да пътувате, има няколко неща, които да ви помогнат да се отпуснете максимално докато трае пътуването, както и да подготвите тялото си за по-качествен сън след него. - Въведете тялото си в „гъвкав режим“ - Опитайте се да избягвате следването на стриктен режим на ядене и сън. Особено, когато ви предстои пътуване. По този начин, ще успеете да свикнете по-лесно с променливите графици. - Насладете се на колкото се може повече слънчева светлина. - Когато сте изложени на слънчева светлина, биологичният часовник се саморегулира. Това ще помогне на тялото ви да чувства умора, когато се стъмни и ще ви подготви за сън. - Бъдете колкото се може по-отпочинали, докато сте на път. - Будуването или опитите ви да преборете джет лаг-а не винаги са най-добрата идея. Опитайте да си почивате колкото се може повече, за да избегнете преумората, когато се приберете у дома. - Вземете със себе си правилните аксесоари. - Комфортът, докато сте на път, е от изключително значение. Ето защо е хубаво да инвестирате в подходяща възглавница и маска за сън. КОГАТО СЕ ПРИБЕРЕТЕ У ДОМА Да се върнете към ежедневието си е ключов момент в подпомагането на тялото да се отърси от стреса по време на пътуване. Така че: - Релаксирайте. - Когато се приберете у дома, не бързайте веднага да се втурвате към леглото, а позволете на лятото си само да ви „приспи“. Отделете си време за релаксация, почетете книга или си вземете дълга вана. - Спортувайте. - Ненатоварващите упражнения или разтягането, могат да намалят нивото на стрес и да подготвят тялото ви за качествен сън. - Избягвайте кофеиновите напитки. - Консумацията на кафе или енергийни напитки може да има негативен ефект върху тялото ви, особено когато се опитвате да релаксирате. Кофеинът може да остане в системата от 8 до 10 часа, така че е препоръчително да го избягвате ако имате нужда от сън. - Подгответе стаята си. - Затъмняването на стаята, когато се опитвате да заспите, е добро решение. Ако все пак не успявате да заспите, добавете бял шум или намалете температурата. Използването на вентилатор е перфектна комбинация от двете. - Инвестирайте в удобен матрак. - Вярваме, че перфектния матрак съществува. Намирането и инвестирането в НЕГО, ще ви осигури комфортен и спокоен сън. Защо e важно да изберем правилната възглавница? Качественият сън или липсата на такъв най-напред се свежда до едно – да (не)разполагате с удобно място. Не е тайна, че за да се наспим добре, имаме нужда от няколко неща – подходяща светлина, колкото се може по-малко шум и други обстоятелства, на които винаги обръщаме внимание. Фокусирайки се над тях, обаче, често забравяме за един от основните компоненти, участващ в нашия здравословен и качествен сън – възглавницата. Защо избирането на правилната възглавница е от огромно значение? Избирането на подходяща за вас възглавница e изключително важнo за качествения ви сън. Имайте предвид, че когато се сдобиете с правилната възглавница, тя ще ви осигури и допълнителна стабилност за главата, врата и гръбначния ви стълб. Това пък ще ви спаси от честите болежки в областта на гърба и врата. От друга страна - ако спите на неудобна възглавница, е твърде възможно да се сдобиете с главоболие и болка в мускулите. Некачественият материал, от който са изработени, пък може да отключи алергична реакция. Така, че осмислете важността на качествената възглавницата, ако все още не сте :) Как спите? За да изберете подходящата за вас възглавница, е много важно да установите по какъв начин спите най-често – по гръб, по корем или настрани. По гръб Ако сте от хората, който обичат да спят по гръб, то тогава се ориентирайте към тънка, плоска възглавница. Тя ще предостави необходимата опора на гърба и врата ви. По корем За онези от вас, чиято любима поза за сън е по корем, съветваме да се спрете на тънка възглавница. Тъй като нямате нужда от допълнителна опора, тънката възглавница ще ви свърши чудесна работа. Тя ще предотврати прекаленото вдигане на главата и последващото напрежение във врата. Настрани Хората, които спят настрани се нуждаят от по-добре оформена възглавница. Какво да вземете в предвид, когато избирате правилната възглавница? Определете позицията, в която спите най-често и спрямо нея подберете правилната възглавница – за опора на главата и врата; - Подберете възглавница, която е подходяща за тялото ви. По принцип – колкото по-широки са раменете ви, от толкова по-обемна възглавница имате нужда; - Следете колко стара е възглавницата ви. За да си осигурите качествен сън и опора на тялото, е препоръчително да я сменяте на всеки 18 месеца. Как да спим добре, ако сме … млади родители За много хора заспиването не е проблем. Те просто гасят лампата, затварят очи и заспиват за секунди. Късметлии! За съжаление, останалите или заспиват трудно, или не могат да спят спокойно. А когато имате новородено бебе, заспиването може да бъде още по-голямо изпитание. Добро начало е да имате висококачествен матрак с мемори пяна, но това не е достатъчно, когато бебето плаче през нощта. Тогава ви трябва цялата помощ, която можете да получите. Това са съветите на TEMPUR за младите родители, които да им помогнат да спят по-добре. Помогнете на бебчето ви да развие добри навици за сън. Разбира се, за да сте сигурни, че сте отпочинали с новородено, най-добре е да се уверите, че то има своя режим за спане от възможно най-ранна възраст. Въпреки че новородени бебета спят много (до 18 часа на ден за първите няколко седмици), те не спят за продължителен период от време и често се будят на всеки няколко часа, за да бъдат нахранени. Станат ли на няколко седмици, обаче, можете да започнете да им показвате разликата между деня и нощта и да насърчите вашето мъниче да спи през тъмната част на денонощието. През деня трябва: - Да сменяте дрешките им, когато се събудят, като така им показвате, че е започнал нов ден. - Да общувате с тях дори когато ги храните. - Да се уверите, че къщата се поддържа светла и жива, като държите завесите отворени и се чуват нормални шумове от бита. - Да ги будите внимателно, защото заспиват, когато ги хранят. През нощта трябва: - Да ги обличате в пижама, така показвате, че е време за сън, - Да бъдете тихи, когато ги храните и всички шумове да са сведени до минимум. - Да затъмните къщата. Изгасете лампите и пуснете завесите. Макар тези неща да не гарантират, че бебето ви ще спи през нощта, те със сигурност ще ви дадат възможност за така нужната дрямка. Как да извлечете максимума от вашия сън, докато гледате новородено След като сте се погрижили бебето ви да заспи, е време да обърнете внимание на себе си и как да получите качествен сън. Вие трябва: - Да наблягате на почивката си, когато можете – например, редовна дрямка щом и вашето бебе спи. - Да опитате дихателни упражнения, за да се отпуснете и да подготвите тялото си за сън. • Да избягвате стимуланти като кафе и никотин (Може да отнеме до 10 часа, за да премахнете напълно кофеина от тялото си!) • Да се уверите, че имате правилния матрак за вашия тип тяло. Правилният матрак може да предотврати ненужното движение, което смущава съня и пречи на мускулната релаксация и ефективния приток на кръв. Правилната стойка на гърба и врата е много важен фактор за постигане на по-добър и освежаващ сън. Възглавници и матраци TEMPUR са предназначени да осигурят необходимото ниво на твърдост и комфорт за спокоен сън, така че дори той да е прекъснат от новороденото бебе, тези скъпоценни моменти на дрямка ще са колкото може по-спокойни и подмладяващи. Успех – и сладки сънища! Какъв е вашия опит със спането и гледането на новородено? Споделете историите си с нас! Как да спиш добре, когато ... си студент Животът на един студент често може да се превърне в ... нощен. Независимо дали е, защото е прекарал цяла нощ в библиотеката, за да довърши есе или пък излизането за по едно е продължило доста повече от очакваното, предвиждането на график за сън определено не е възможно. Взимайки предвид напрежението, че трябва да се научиш да живееш сам, да навигираш между учене, работа и социалния си живот, е напълно разбираемо, че сънят остава на заден план. Той, обаче, е много важен, тъй като без качествена почивка, би било много трудно и почти невъзможно да се справиш с предизвикателствата на новия си живот. Ето няколко съвета, които да ти помогнат да спиш добре, дори и с толкова забързано ежедневие. ЛЕСНИ ТРИКЧЕТА Има някои лесни трикчета, от които можеш да се възползваш, за да подобриш качеството на съня си, независимо от това в колко си лягаш. Опитай се да прекарваш поне един час навън и просто да подишаш свеж въздух. Това може да помогне изключително много на тялото ти да се саморегулира. Да не говорим, че разходката ще те измори достатъчно, за да ти се приспи по-късно. Освен с разходка, можеш да опиташ да правиш упражнения 3 часа преди сън. В резултат, пулсът ще се забави, тялото ти ще се „охлади“ и ще се почувстваш по подобен начин, както когато заспиваш. Всеки знае, че кофеинът ни помага да останем будни, но не всеки е наясно с факта, че алкохолът също влияе върху качеството на съня. Въпреки че алкохолът може да те приспи, е много вероятно да започнеш да се събуждаш често през нощта, ако препиеш. Така че – внимавай колко наздравици вдигаш и то преди сън. ПРЕВЪРНИ СТАЯТА СИ В ПРИЯТНО МЯСТО ЗА СЪН Средата, която те заобикаля влияе много на възможността ти да се радваш на качествен сън. За жалост, перфектната хладна, тъмна и тиха обстановка е рядко срещана в студентските общежития. За да помогнеш на тялото си да се отпусне, можеш да инвестираш в тъмни завеси или да добавиш малко страничен шум (като тиха музика или любимия ти сериал), които да те „приспят“. Пробвай да се откъснеш от всякакъв вид технологии и изкуствена светлина поне 30 минути преди сън. Това ще ти помогне да заспиш по-бързо. Четенето на книга или слушането на музика също са добра идея. Не е тайна, че мебелите са дефицит в студентско общежитие и често леглото ти може да приеме функциите на канапе, бюро, маса за ядене и пр. Това, обаче, може да те накара да спреш да асоциираш леглото си само със спане. Ако го превърнеш в „място за всичко“ ще ти е по-трудно да „превключиш“. За това – опитай се да го използваш само по предназначение. ВЪЗПОЛЗВАЙ СЕ ОТ ПРЕЗАРЕЖДАЩИТЕ ДРЯМКИ В живота на студента, дрямките се приемат като изискване, което да му помогне да функционира. Въпреки това, те трябва да се правят по определено време, за да не разстроят съня ти и да създадат невъзможност да заспиваш вечер. Най-ефективната презареждаща дрямка е с продължителност 20-30 минути. Тя със сигурност не трябва да продължава повече от час и не трябва да бъде след 3 ч. следобяд. В противен случай, можеш да развалиш режима си. Противно на всеобщото вярване – за жалост не можеш да наваксаш пропуснатия сън. Препоръчително е колкото се може по-бързо да се върнеш в нормалния си режим и да даваш на организма си заслужените 8 часа почивка. МОЖЕ ЛИ ПЪЛНОЛУНИЕТО ДА ПОВЛИЯЕ НА СЪНЯ ВИ? Пълнолунието често може да има много силен ефект върху въображението, което ни кара да мислим за върколаци, виене и всякакви свръхестествени неща - но може ли да засегне тялото, както прави с ума? TEMPUR се гмурва по-надълбоко, за да разбере дали влиянието на луната е чиста фантазия или действително може да промени нашите модели на сън. Какво е пълнолуние? Видът на луната се променя всяка изминала нощ. Пълнолунието е известно още като „фази на луната“. Тя може да изглежда като полумесец, полукръг или пълен кръг, в зависимост от ъгъла, под който слънцето я осветява. Всеки месец луната преминава през осем отделни фази в рамките на цялостния си цикъл. Те са: - Новолуние - Нарастващ Полумесец - Първа Четвърт - Преди Пълнолуние - Пълнолуние - След Пълнолуние - Последна Четвърт - Намаляващ Полумесец Повечето пъти фазите се съкращават на четири. Те са: - Новолуние - Първа Четвърт - Пълнолуние - Последна Четвърт В тези фази, луната ще променя видимостта си - от пълно осветяване до мрак. А промените се случват, когато тя пътува през орбитата си. Когато настъпи пълнолуние, слънцето осветява цялата повърхност на луната, затова нощното небе изглежда толкова ярко. Кога се случва това? Пълнолунието има на всеки 29,5 дни, което е времето, необходимо за завършване на един цикъл на лунната фаза. Това обикновено се случва в първите 10 дни от новия месец, след „Първа Четвърт“. Технически, пълнолуние е резултат от точния момент във времето, когато слънцето и луната са перфектно подредени, правейки луната видима от залез до изгрев. ‘лунен ефект’ Има много връзки между луната и поведението на хората. Често те са въображаеми, като например предположението, че луната причинява странно поведение или че пълнолунието води до нарастване на раждаемостта – дори е обвинявано, че повлиява как хората гласуват на избори! Но повечето връзки между пълнолуние и човешко поведение са слаби. Въпреки това, има по-достоверни връзки между луната и нейните ефекти върху женския менструален цикъл. Научни изследвания са установили, че голям брой жени се синхронизират с моделите на луната. Може ли пълнолунието да засегне съня ви? Друг мит, в който всъщност може да има някаква истина, е влиянието на луната върху съня ни. Швейцарски изследователи са направили опит, в който участниците са спали, както обикновено, но на място без светлина или часовници. Те установяват, че без да е известно на участниците, когато е имало пълнолуние, са спали по-неспокойно. Качеството на техния сън е било по-лошо и са спали за по-кратък период от време. Изследователите открили, че това вероятно е свързано с количеството светлина, на което сте изложени, когато настъпва пълнолуние, вместо с мистериозен лунен часовник, който все още предстои да бъде открит. Каквото и да вярвате, изглежда, че може да има известни доказателства за това как луната наистина може да повлияе на нашия сън! Как да спиш добре, когато... партньорът ти хърка Хъркането често може да бъде бариера между вас и добрия сън – особено, когато партньорът ви е този, който ви държи буден. Последното нещо, което някой иска да чуе вечер, точно преди да заспи, е хъркане. Намирането на решение срещу хъркането може да се превърне в голямо изпитание, но все пак ви предлагаме няколко съвета, които може да използвате в борбата срещу този вредител на добрия сън. НОСИ ТАПИ ЗА УШИ Тапите за уши са претърпели голямо развитие за последните години. Въпреки недостатъците им – най-често свързани с това, че падат лесно, докато спиш, те имат и някои преимущества. Восъчните тапи за уши, например, са един от революционните начини да блокирате страничния шум. Те пасват отлично на формата на ухото и няма опасност да паднат през нощта. Тапите за уши са отлично временно решение на проблема, но съществуват и такива с по-дълготраен ефект. ОПИТАЙТЕ СЕ ДА СВАЛИТЕ НЯКОЛКО КИЛОГРАМА Този съвет се отнася за хъркащия :) Често хъркането се засилва още повече, когато имате няколко килограма в повече. Мастната тъкан в гърлото ти може да затрудни притока на въздух, а когато спиш трахеята ти се свива. Поради тази причина, необходимият ти въздух не може да премине толкова лесно, което причинява вибрации. А те от своя страна предизвикват хъркане, което звучи повече от ужасно. Опитайте се да внесете малко повече движение в ежедневието си. Дори да е само кратка разходка след обяд или бърз спринт сутринта. НАМЕРЕТЕ ПОДХОДЯЩ ЗА ВАС МАТРАК Инвестирайте в добър матрак, който да пасва на тялото ви и по възможност – с мемори пяна, която да запомни извивките ви. Както казахме вече, звукът от хъркането се създава от тъканта на дихателните пътища, вибриращи в гърлото. А една от причините за това може да бъде неподходящата поза за сън. Казано по друг начин – ако спите на качествен матрак, който се „оформя“ според извивките на тялото ви, можете да си осигурите добър сън, както за вас, така и за партньора ви. Без хъркане. ГОВОРЕТЕ С ДОКТОРА СИ Не трябва да забравяте, че хъркането все пак е здравословен проблем и ако не предприемете лечение, може да ви навреди ... много. Ако често се оплаквате от безсъние, докторът може да ви предложи различни опции да се справите с това. Комбинацията между спокойствие, тишина и добро физическо състояние, често са най-добрият начин да се преборите с хъркането. Въпреки това, понякога, хъркането може да е свързано с друго заболяване – като сънна апнея или пък чисто физически проблем, лечението на който е възможно да изисква операция. Aко все пак хъркането продължава да ви преследва, а сте опитали всичко, то може да имате уголемени сливици или някоя част от гърлото ви да е причинителят на вибрациите. В такъв случай, докторът може да ви посъветва да се подложите на операция, която да прекрати досадното хъркане веднъж завинаги. Променят ли технологиите начина, по който спим? Популярността на технологичните гривни, т.нар. джаджи за носене, между които Jawbone Up, Fitbit, гривната на Майкрософт и умният часовник на Apple, бяха предлагани на потребителите отчасти и като устройства, които могат да събират информация за поведението на организма ни през нощта. Скорошна анкета на CCS Insight, компания за проучване на технологиите, откри, че 21% от тези, които притежават технологична гривна, споделят, че мониторингът на съня е основна причина, за да я купят. Тези устройства твърдят, че могат да определят разликата между лекия и наистина дълбок сън, но информацията, която събират си остава по-скоро базова. Гривните могат да следят пулса и дишането, но няма как да определят движението на очите и активността на мозъка, които всъщност дават истинската полезна информация за модела на съня. Технологиите сега се опитват да се заемат с този проблем. Тази година, изложението за потребителска електроника (CES 2016) връчи награда за иновация на компанията AcousticSheep, която представи продукта SleepPhones Harmony. Той всъщност представлява нещо като тънка лента за глава в комбинация с безжични слушалки със сензор, който улавя и анализира движението на главата на потребителя по време на сън. Сензорът отчита колко добре спите, базирано на тези движения и използва информацията, за да определи силата, типа звук и тоновете, които внимателно да пропуска към ушите ви, за да ви помогне да се отпуснете. За тези хора, които се наслаждават на музика в спалнята, за да им помогне да задремят, устройството предлага повече персонализирани вариации да се нагоди звука по вече установените модели на заспиване. Повечето хора няма да са привлечени от това да завързват ленти около главата или челюстта си преди да си легнат, за това и нов тип устройства се появяват, за да съберат информация за това какво се случва след като затворим очи вечер. От Samsung са поели лидерството в тази посока със своето изобретение SleepSense, което се вписва в широкото продуктово портфолио от иновации за дома на южнокорейската компания. Устройството се поставя навътре в матрака и обработва данни за движението на тялото, сърдечния ритъм и дишането през нощта. Приложение за смартфона анализира тази информация и предоставя на потребителя резултатите от съня му. Има дори „умна аларма“, което означава, че спящият да бъде събуден по време на леката дрямка (а не по време на дълбок сън), което ограничава раздразнителността и свръх чувствителността. Една френска компания – Withings отива дори още една крачка по-напред със своя Aura Total Sleep System, който твърди, че осигурява оптимално осветяване през нощта и симулира естествените светлини за отделянето на мелатонин за едно по-естествено събуждане. Базовото решение, разработено от същата компания, е „умен часовник-аларма“, който прилича повече на нощна лампа. Устройството приспособява светлината и издава звуци (музикални), за да предразположи към заспиване; или пък да улесни събуждането симулирайки изгрева или използвайки програми за аудио аларма. Всички устройства могат да генерират огромно количество полезна информация, а дебатът за неприкосновеността на личните данни по време на сън прави потребителите по-скоро обезпокоени в тази посока. Проучването на Tempur, обаче, показва, че само 1% от анкетираните британци биха се чувствали некомфортно, ако някой има достъп до информацията за състоянието на организма им по време на сън. Това е изключително нисък показател предвид факта, че спалнята се възприема като най-интимното място в дома, неприкосновено за споделяне във Facebook фийда, например. Но независимо как гледаме на него, сънят става все повече смарт. Използвате ли джаджи, за да следите съня си? Толкова е естествено технологиите, в които се взираме (и използваме) по цял ден, да намерят място и в спалнята ни. Често същите смартфони, с които изпращаме имейли и проверяваме Facebook фийда си, са последното нещо, в което се взираме преди да заспим; и първото нещо, което поглеждаме след като отворим очи – особено тези от нас, които ползват телефона като събуждаща аларма сутрин. Оказва се, обаче, че когато говорим за джажди, създадени специално за времето, прекарано в сън, не сме така ентусиазирани. Изследване на Tempur сред 500 човека откри, че само 3% от британците използват устройства за съня. Колкото и да е малък този процент, той все пак е сравнително висок в сравнение с други страни - само 2% от германците и едва 1% от австралийците използват каквато и да било джаджа за сън. Дори в Япония, страна, която всички припознаваме като място, където хората обичат технологиите, само 4% от населението са възприели помощник за съня. Но този процент може бързо да нарасне в бъдеще. Британците вероятно само опипват почвата на интереса към устройства, проследяващи съня и към тях очакваме тепърва потребителите да засилят апетита си. Значението на сънищата Тълкуванието на сънищата ни е очаровало от съществуването на човешката цивилизация. Древни шамани, поети, мистици дори и модерни артисти, психоаналитици, невролози правят опити да осветлят това, което всъщност е наше лично преживяване. Откакто се опитваме да разберем как работи мозъка ни и каква е механиката на сънуването, се чудим какво разкриват сънищата за нашата психика. Аристотел пише за сънищата като функция на нашето въображение и ги изучава от философска гледна точка. Векове по-късно, в известния си труд „Тълкуване на сънищата“, Фройд ги описва като „…прикрити проявления на подтиснати желания.“ Той е вярвал, че анализът на сънищата може да ни помогне да разберем преживяванията ни в живота и е създал система за тяхната интерпретация като лечение, част от психоанализата. Юнг, едновремешния приятел и професионален съперник на Фройд, вижда символите на сънищата като креативен, съзидателен процес. Той вярвал, че образците от сънищата сe свързват с житейския ни опит, помагайки на човек да развие своя характер и да продължи да се себе-реализира. И наистина, много велики артисти и писатели са използвали сънищата си като източник на креативност и идеи. Знае се, че на Мери Шели й хрумва идеята за написването на епичната книга Франкенщайн, след като видяла картина на мъртви тела, връщащи се към живот, на сън. Знае се, че Салвадор Дали се е интересувал от теориите на Фройд и често е описвал работата си като „ръчно нарисувани фотографии на сънища“. Казват, че Пол Маккартни се събудил един ден с цялата мелодия на Yesterday в главата си. Така, че без значение колко произволни или чудати да изглеждат, очевидно не можем да си позволим да игнорираме сънищата си. Лекуваме съзнанието си докато сънуваме От древни времена на сънищата се гледа като на нещо божествено – като на послания от боговете. В Елада, сънуването се е асоциирало с лекуването и болните са практикували специфични ритуали като пренощуване в храмовете на Асклепей, гръцкият бог на медицината, с надеждата да бъдат излекувани. Подобни церемонии е имало и в културите на древен Египет и Вавилония. Дори и тези практики да ни се струват митични в днешно време, модерната неврология разбулва част от тайните на това как функционира музиката и как всъщност сънищата могат да лекуват съзнанието и ума ни. Беше доказано през 50-те години на миналия век, че фазата на съня с бързо движение на очите (REM) често съвпада с момента, когато сънуваме. От тогава знаем, че лимбичната система (частта от мозъка, която се асоциира с емоционалност, мотивация, памет) е изключително активна по време на REM, и по-специално амигдалата (малка маса, във формата на бадем, намираща се в темпоралния лоб на мозъка, която свързваме с емоциите). През 2011 г., проучване на Департамента по Психология в калифорнийски университет Бъркли се основава на доказателство, че по време на REM съня, нашите спомени се активизират отново, обединяват се и се изразяват в перспектива. 35 здрави доброволци са разделени в две групи като на всяка група са показани по два пъти 150 емоционални снимки, докато учените записват и сканират активността на мозъка с ядрено-магнитен резонанс. Всяка група има интервал от 12 часа между гледанията – едната група е наблюдавала снимките сутринта и след това вечерта като са останали будни в този период. Останалите участници са видели снимките вечерта и след това на сутринта, след като са се събудили от нощния сън. Втората група, заспала след показването на снимките, е отбелязала отслабване на тяхната емоционална реакция на второто гледане. Също ЯМР показва много голямо намаление на активността на амигдалата, позволяваща на мозъчната кора (позната като рационалната част на мозъка) да поеме контрола над реакциите. В добавка, е измерена електрическата активност на мозъка на участниците докато те са спели, и са открили, че по време на REM сънуването, когато някои електрически активности спадат, се намалява нивото на неврохимически стрес. Вярва се, че това създава „безопасна“ среда за емоционалните реакции от преживяванията на мозъка от предходния ден, което оказва влияние на това спящите да се чувстват облекчени на следващия ден. Сънят през годините Как се е променил съня през годините? Нашето изследване ни показва как са се променили навиците, свързани със съня от изобретяването на крушката до наши дни. Старото клише, че имаме нужда от 8 часа сън се доказа във времето, въпреки, че последното столетие беше доста оспорвано. Дори назад във времето до Наполеон, който е известен с репликата си „ 6 часа за мъжете, 7 за жените и 8 за глупците“ – фактът, че една трета от денонощието е запазено за съня остава непроменим. Нарастването на употребата на смартфоните, таблетите и електронните книги като Киндъл, добави допълнително тежест към аргумента колко много хора пренебрегват факта, че сънните им навици са се променили. Синята светлина на телевизора беше обвинена за разрушителна за съня, когато много хора сложиха екрани в спалните си, но сега това изглежда следващата странна стъпка е с всички смартфони и таблети, които държим толкова близо до очите си и които ни водят до инсомния. Нищо ново, обаче, не се случва – ние знаем, че технологиите опустошават съня ни. Изобретяването на първата свещ и след това силното улично осветление, на практика промениха изцяло човешкото поведение. През 17-ти век, човечеството бе предразположено към две серии сън. Един основен период веднага след приключването на работния ден и друг, следващ кратък период на събуждане от два часа, когато хората са посещавали съседи, банята или са се молили. Изобретяването на свещта не е променило много това, тъй като малко хора са искали да рискуват разходка на улицата, където да срещнат криминални субекти и пияници. С изобретяването на силното улично осветление и лампите, вечерите са станали модерни и са започнали да смятат леженето в леглото за пропиляно време. Това разпределение на денонощието от период от 8 часов сън е изчезнало. Обаче, това съвпада с увеличаването на безсънието като медицинско състояние, което академици и сърдечни специалисти свързват с невъзможността на тялото да привикне с по-кратките дремвания. Въпреки това, тази тенденция се запазва, тъй като светлината навлиза във всяка сфера на живот. Изследването на Tempur открива, че повечето хора заспиват между 10 у 11 вечерта и малко повече от половината от тях се събуждат между 6 и 7 сутринта. Става универсално да спим еднократно на денонощие. Борбата за сън Изследването на Tempur за съня показва, че британците се борят да получат достатъчно сън, вероятно в резултат от любовта им към технологиите. Те са единствената страна, която отбелязва най-много, че са изморени от работа и същевременно маркират лошо качество на съня; участниците също така отбелязват, че са пропуснали по 1 работен ден през последния месец, защото са били изтощени. Може би отговорът на въпроса се крие в кратките дремвания, когато батерията на телефона е паднала за 5% от британците, в сравнение с 16 от японците, които си вземат такива кратки дремки. Няма нищо ново в това, че технологиите костват нарушения на съня. Изобретяването на първата свещ и след това силното улично настроение, променят поведението на човека. Екрани или таблети, телефони или лаптопи – всички използва синя светлина, която има страничен ефект – заблуждава мозъка да мисли, че трябва да остане буден. Все пак, спасителният пояс е най-вероятно отново да бъдат технологиите – анализаторът на технологиите за сън Джордж Джияшвили ни насочва към софтуер, който намалява количеството синя светлина на екраните и я заменя с кехлибарен цвят, който е по-благоприятен за приспиване. Това, което се промени е превъзходството на тези устройствата. Почти три четвърти от мъжете проверят мейла си преди да заспят докато 64% от жените влизат в социални мрежи Facebook и Instagram. Тези джаджи имат толкова силно влияние, каквото са оказали уличните лампи на хората през 17-ти век, калкото и ужасяващо да звучи нарушаването на навиците ни за сън от „синята светлина“ . “Всеки казва, че не би използвал телефона си преди да заспи, но нека да сме честни, ние продължаваме да го правим.” Казва Джияшвили. Софтуерът може да ни помогне да заспим, но няма да промени навиците ни за сън. Компаниите сега използват сензори и джаджи да събират информация за това как спим. Тази информация един ден може да се окаже безценна в търсенето на по-добър режим на заспиване. Сън в умен дом Стотици компании сега използват сензори, за да събират информация как спим; всичко от пулса през влагата по кожата ни, до колко дълго оставаме в дълбоката фаза на съня. Мисията е да се разшири т.нар. концепция интернет на нещата и революцията на информацията до спалнята, за да се съберат аналитични данни за нашите неефикасни модели за сън. Така или иначе, с всичката инвестиция в технологии за сън, нищо все още не е променило нещата към по-добро. “Лягаш, събуждаш се, проверяваш си приложението, за да откриеш, че то ти казва, че си спал ужасно. Това не помага особено.” Казва анализаторът на технологиите за сън Джордж Джияшвили . Тази информация един ден може да се окаже безценна в търсенето на по-добър режим на заспиване. “Можем да настроим гривните си да ни казват да си лягаме в оптималното за това време, да настройваме алармите си да анализират съня ни и да избират най-доброто време да ни събудят според циклите на съня.” Умните домове често се фокусират върху консумацията на енергия и забавлението, но могат да има революционно въздействие в спалнята като настройват светлините, за да се събудим по естествен начин и да добавят към това събуждане подходящи звуци. Подобни системи могат да се свържат с умни термостати, за да се настройва плавно температурата към оптималната през нощта, за да създадат благоприятни условия за сън. Визията на технологичната индустрия е в десетки системи, които работят в синхрон, за да сме сигурни, че дните, когато хората се въртят в леглото, опитвайки се да заспят, са останали назад в миналото. Малка част от компаниите дори са повели битка срещу хъркането. 200 паундовата Smart Nora, компания, основана в Kickstarter, свързва контролен апарат с надуваема подложка, сложена под възглавницата на хъркащия. Когато хъркането стане прекалени шумно, Nora надува подложката, карайки хъркащия да се завърти и да спре хъркането, без да го буди. Макар все още да се спори дали наистина работи, това изобретение е доказателство, че няма елемент на съня, който експертите да пренебрегват. Малки компании като Kokoon събират средства, чрез платформи, за да създадат продукти, които да подобрят нашият подсъзнателен живот като добавят звукови стимули, които да ни помагат да заспим и да се събудим. Бъдещето на съня вероятно няма да ни върне към двуетапния модел на сън от едно време, или пък към 8-часовата мечта. По-вероятно е да бъде сън, който може да се управлява, моделира, подобрява. Колко дълго може да продължите без сън? Казано направо е много просто – сънят е основна функция на човешкото тяло, необходима както храненето и пиенето на вода – на хора и животни, които прекарат без сън 21 последователни дни почти всички органи спират да функционират и те умират, казва Брадли Ви Вон, професор по неврология и биомедицински инженеринг в Университета по медицина в Северна Каролина. Още повече, трябва да вземем съня много сериозно, защото той регулира всички процеси в тялото. От векове сме наясно с неговите възстановителни качества – през нощта всички системи в тялото ни почиват и се презареждат докато изгаряме много малко калории. Сега, с напредъка на науката, разбираме повече за голямата сложност и комплексната работа на хормоните, процесите в мозъка и укрепването на паметта, които се случват докато спим. Аз съм невролог, за това съм пристрастна, но общо взето сънят е важен както за нашето ментално, така и за физическото ни здраве. Тялото подкрепя мозъка и интелекта ни, а добрият сън е важен и за двете, обяснява професор Вон. Интересно е, че наблюдение на човек, който е бил 11 последователни дни без почивка, показва че той е в стадий на психоза. Това, разбира се, е екстремно, но всеки един от нас е изпитвал краткият ефект на бушона върху настроението, когато не сме се наспали. А и нашите половинки също усещат удара – 28% от анкетираните казват, че недоспиването води до сериозно раздразнение у любимите им. Обратно, 80% които споделят, че не са стресирани, всъщност се наслаждават на много добър сън. Това е най-естественото нещо в света и повечето от нас дори нямат нужда от дебат за това колко е важно да затворим очи. Но все пак, модерният начин на живот често саботира чувствително съня ни. Всички ние имаме собствен биологичен часовник – това нашият кардио ритъм, който се влияе от неща като изкуствена светлина, международни пътувания, спортна активност, както и от това какво ядем и пием. Значи ли вредна храна – вреден сън? Може би искате да премислите дали да вземете нещо готово за вкъщи! 40% от участниците, които ядат вредна храна по-рядко от веднъж седмично, се наслаждават на добър сън, срещу 15,4 процента от тези, които я хапват всеки ден. „Всичко, което поставяме в телата си, носи потенциала да наруши съня ни.“, казва Мери Елен Уелс, клиничен асистент професор в Университета в Северна Каролина по програма Невро диагностика и наука за съня. „Много е индивидуално. На някои им влияят тежки или люти храни, на други сладките. Чувствителността към храната е друг проблем, а повечето хора може да не знаят, че имат такава. Дори пиенето на вода може да наруши съня за тези, които трябва да стават често до тоалетната след това. Списъкът е безкраен.“ Може да ви е полезно да си водите дневник на храните и съня, за да потърсите връзката между това, което ядете и качеството на съня ви след това. Сънят за победителите ли е? Дори и да изглежда обратно привидно, в бързо движещия се свят днес, на работа 24/7, идеята на „сънят е за победителите“ отдавна не важи за мнозина. Най-умните мениджъри в света определено не си позволяват да пропускат почивката, казва Брадли Ви Вон, професор по неврология и биомедицински инженеринг в Университета по медицина в Северна Каролина. „В нашето проучване виждаме, че представителите на класацията Форчън 500, се справят доста добре с времето за сън. Те знаят кога да се възползват от временни решения като кофеина, но стратегически разбират, че дългосрочно това нямам как да доведе до успех.“ А възможно ли е британците, например, все още да следват доста остарялото отношение към съня, популярно за 80-те години на миналия век? Участниците от Англия в проучването отбелязват качеството си на съня като най-лошото възможно. 8% отбелязват съня си като посредствен към много лош, докато 97% от германците и французите маркират добър и много добър. „До сега най-голямото заблуждение е, че можем да изкараме като спим малко, отбелязва Мери Елен Уелс, клиничен асистент професор в Университета в Северна Каролина по програма Невро диагностика и наука за съня. „Но всеки и всичко има нужда от сън, от човека до мушицата.“ Kакво означава часова разлика? Симптоми, решения и още нещо. Всеки, който е изпитал на гърба си ефекта на часовата разлика, знае колко може да повлияе на ежедневието ни. Часовата разлика може да засегне хора от всички възрасти и е резултат от невъзможността на биологичния часовник на тялото да се приспособи незабавно към нова часова зона. Светът е разделен на 24 различни часови зони и часовата разлика се получава, когато естествените часовници на тялото ви се разбалансират след преминаване през тези часови зони. TEMPUR предлага насоки и съвети за най-добрите начини за преодоляване часовата разлика... Симптоми на часовата разлика Въпреки че по принцип не е сериозен проблем, часовата разлика може да бъде огромно неудобство - особено, ако трябва да се върнете бързо в темпото на обичайната си рутина или да извлечете максимума от почивката. Симптомите включват: - Безсъние - Ранно събуждане - Чувствате се по-сънливи от нормалното - Умора през деня - Трудности с концентрацията - Отпадналост - Промени в настроението Как да се справим с часовата разлика? За щастие има няколко стъпки, които могат да се предприемат, за да се намали ефекта от часовата разлика ... Въздържайте се от дрямката, въпреки желанието... Важно е, че нашите тела се приспособяват към новата часова зона възможно най-бързо, за да ни спасят от безсънните нощи. В този ред на мисли, опитайте се да не подремвате през деня без значение, колко ви се спи. Да останете будни помага на тялото ви да успее да се пригоди по-бързо към настоящата часова зона. За да направите този процес по-лесен, помислете за промяна на времето за лягане, за да се напаснете с часовата зона на вашата дестинация в продължение на няколко дни преди да отпътувате. Това е известно като авансиране на биологичния часовник. Ако това не е опция, или все още се борите да останете будни, има различни стъпки, които можете да предприемете, като например: - Отидете на разходка - Спортувайте - Постойте на чист въздух - Излизайте по светло Слънчевата и изкуствената светлина, са ефективни стимулатори за задаване на биологичен часовник. Средата за сън Когато дойде време за сън се уверете, че атмосферата за спане е най-добрата. Уверете се, че сте в тъмна и тиха среда. Светлината и шумът стимулират телата ни и това води до по-неспокойна нощ. Много важно е да поддържаме постоянна температура докато спим. Ако във вашата спалня стане твърде горещо или студено през нощта е по-вероятно да се събудите, което означава, че регулирането на температура е от ключово значение за вашият сън. Температурата в стаята ви трябва да е около 23 ° С - изследвания показват, че е това оптималната температура за сън. Повърхността, върху която спите и комфортът също са важни фактори за здравословната почивка. TEMPUR са разработили цяла гама от матраци с мемори пяна, предназначени специално за оптимален комфорт, за да ви помогнат да спите непробудно през цялата нощ. Храни и напитки Избягвайте големи порции и храни, които са с високо съдържание на мазнини и сол. Те са по-трудни за храносмилане и може да доведат до безпокойство и лош сън. Също така, се опитайте да пиете много вода и да се избягвате кофеинови напитки. Колкото да жадувате за чаша кафе, не забравяйте, че кофеинът е стимулант и ще направи заспиването още по-трудно . Ако пътувате често и наистина имате проблеми с часовата разлика, не забравяйте да се консултирате с вашия лекар, който ще ви даде допълнителни съвети. Как да се приспособим, когато преместим напред стрелките на часовника? След дългите и тъмни зимни месеци, преместването на часовника с час напред, е облекчение. Започването на британското лятно време съвпада със затоплянето, разцъфването на цветята и следобеди прекарани в градината с приятели и бира в ръка. Тази година преместихме стрелките напред в неделя- 26-и март. Но дали тази на пръв поглед малка промяна има по-голямо влияние над живота ни, отколкото само един час по-малко сън дневно. Tempur разказва, защо часовниците се преместват с час наред и как това влияе на живота ни. Защо се преместват стрелките напред през пролетта? Преместването с час напред е сравнително скорошно нововъведение. Това е процес, който беше въведен от правителството на Обединеното кралство по време на Първата световна война, като опит да се намали количеството на въглища и петрол, използвани за осветяване и отопляване на домовете и предприятията. Законът за лятното часово време е приет през 1916 година и първият ден от британското лятно време бил на 21 май 1916. След Първата световна война, решението за преместването на часовниците, не било променено и продължава до днешни дни. Дали преминаването с час напред има ефект върху съня ми? Причината промяната да е в неделя, е за да предизвика възможно най-малко затруднения. В действителност, много от нас, използваме нашите телефони за времеизмерване, и за пръв път осъзнаваме, че часовниците са отишли напред когато се събудим и открием, че е 11 часа, а не както се очаква 10 - нещо, което не би трябвало да доведе до твърде много проблеми. Ако все пак ни се налага да се събудим рано сутрин в неделя, то загубата на час сън, не би трябвало да има голямо отражение върху нас. Особено ако спазваме правилото за часовата разлика - от един час загуба на сън се възстановяваме за ден. Това означава, че би трябвало в понеделник сутрин да сме в отлично състояние. Все пак, светлината сигнализира на тялото, че е време за ставане. Когато слънчевите лъчи се прокраднат през завесите, тялото ни разпознава светлината и казва на мозъка, че е време да се събудим. През летните месеци се съмва по-рано и така нашият 24-часов часовник се разсинхронизира и е възможно да се събудим по-рано отколкото обикновено. Как да избегнем загубата на сън при преместването на часовника? Ако наистина трябва да блестите в неделя сутрин, ето някои прости стъпки ,които да предприемете за следващите дни. Още от сряда трябва да започнете да си лягате с 15 минути по-рано и когато настъпи събота, ще сте подготвени да си легнете с час по-рано. Поддържането на рутина в лягането е важно, за да си набавите достатъчно количество пълноценен сън,и така чрез тези малки стъпки едва ли ще забележите по-ранното лягане. Това, че се събуждате час по-късно през уикенда може да е малко обезкуражаващо, но този един час плюс едва ли ще наруши плановете ви - нали все пак е неделя. Как да спим добре в компанията на друг човек? Да си обвързан е невероятно преживяване, но все пак понякога съществуват онези моменти,в които ти се иска да си необвързан. Писва ти седалката на тоалетната да е вдигната, неизмити съдове зарязани в мивката и напрегнати спорове относно дистанционното. Обаче нищо няма такъв ефект, както борбата за споделяне на леглото. Tempur споделя няколко начина, с които ще си гарантирате хубав сън в компанията на половинката си. Поставете правило „Без технологии в леглото„ Вече сме попаднали в капана на технологиите и прекарваме време пред малкия екран докато не заспим (синята светлина от екраните на телефони, таблети, компютри и телевизори може да забави освобождаването на мелатонин, който е необходим на мозъка да се „отпусне“). Но излъчваната светлина е видима не само за теб, но и за твоят партньор, което може да му причини проблеми със заспиването. Убедете се ,че никой от вас не пише имейли или пък интересни постове в Туитър, докато сте в леглото. Трябва и двамата да се отпуснете и да се унесете бързо в сън. Уверете се, че леглото е подходящия размер Има много фактори ,които да се вземат под внимание, когато избирате подходящ размер легло. Практически въпросите за размера на помещението и естетическия проблем за основния декор на стаята се двете най-важни съображения. Все пак трябва да предвидите подходящо пространство, от което и двамата ще се нуждаете за спокоен сън. Ако някой от вас предпочита да спи на широко, помислете за инвестицията в по-голям матрак. Tempur предлагат голяма гама матраци с мемори пяна в Super King Size (180 х 200 см), за да се гарантира комфортният сън на вас и вашата половинка. Вземете си подходящ размер завивки Също така размерът на вашата завивка играе важна роля за комфорта ви в леглото. Много двойки споделят това че през нощта има става студено и когато се събудят намират своя партньор увит като пашкул в завивките. Едно предложение за справяне с това затруднение е да се закупи по-голям размер матрак, така ще имате място за повече завивки, както и пространство, което да споделяте. Носете тапи за уши за спокоен сън Най-честата причина за лош сън, е хъркането на партниьра. Има редица дългосрочни стъпки, които можете да предприемете вие или вашият партньор, за да се изкорени проблемът с хъркането, но като за начало можете да инвестирате в тапи за уши, което спомага за хубаво настроение на закуска. Подходящи са тапите за уши от восък, тъй като те остават в ухото, докато не ги извадите. Инвестирайте в матрак с мемори пяна Дори и вашият партньор да спи безшумно, то неговите движения могат да ви обезпокоят-точно тук матраци Tempur заблестяват, тъй като поемат движението и когато вие или вашият партньор се размърдате е по-малко вероятно това да причини дискомфорт. Поемането на движенията се измерва с отскок-колкото по-ниско, толкова по-добре. Пуснете тежка топка върху обикновен матрак от мемори пяна и той ще отскочи с 20%,а върху матраците Tempur отскокът е само 3%. ПРОБЛЕМИ СЪС СЪНЯ: НАЙ-ДОБРИЯT НАЧИН ДА СЕ СПРАВИМ СЪС СЪННА ПАРАЛИЗА Въпреки че състоянието не може да ви нарани, сънната парализа може да бъде изключително обезпокоително преживяване, което засяга умственото и физическото ви състояние. Но какво точно е сънна парализа и какво може да се направи, за да се справим с проблема? TEMPUR разглежда фактите покрай това често срещано състояние. Какво е сънна парализа? Сънната парализа възниква в прехода между будното състояние и дълбокия РЕМ сън (това, което идва след дълбокия сън, е фазата на бързо движещите се очи - моментът, в който започваме да сънуваме). Тялото има забавени реакции и може да се стигне до невъзможност за говорене или движение в продължение на няколко минути, докато тялото настигне мозъка и дълбокият РЕМ сън спре напълно. Това състояние може да засегне много различни възрастови групи, но най-често се среща при по-младите хора. Съществуват два основни вида на сънната парализа: изолирана сънна парализа (ИСП) и възвратна сънна парализа (ВСП). Изолираната сънна парализа е: - По-често срещана - На нечести моменти - Вероятно е да се случви веднъж или два пъти в живота - С кратки моменти – не повече от минута - С възможност за халюцинации - Невъзможно е да се повтори в същата нощ Възвратна сънна парализа е: - По-рядко срещана - Хронично състояние - С възможност за повтаряне - С по-дълги моменти – може да са и над един час - С възможност за състояние, което е наречено „преживяване извън тялото“ - С възможност за повторение в същата нощ Какво е усещането при сънна парализа? Сънната парализа обикновено е страшно преживяване. Повечето пъти трае само няколко минути. В някои случаи хората казват, че може да се усеща, сякаш сте извън тялото си. В по-тежки случаи мозъкът може да остане в стадия на РЕМ сън за по-дълго време, причинявайки халюцинации или "осъзнато сънуване". Това може да е страшно преживяване, особено когато халюцинациите включват усещането за натрапник в стаята. каква е причината за появата на сънна парализа? Често сънната парализа се случва поради липса на сън и може да се отразява ососбено тежко на страдащите от безсъние. Работата на смени също може да причини това състояние. РЕМ сънят трябва да се появи докато все още спим, но ако режимът на сън е объркан, той може и да не се появи по естествен начин. Други причини, поради които може да се появи това състояние, са здравословни проблеми. Например, ако някой в семейството е получавал сънна парализа или нарколепсия. Как мога да предодвратя появата на сънна парализа? Позата, в която спите, може да помогне, когато изпитвате сънна парализа. Спането по гръб трябва да се избягва, тъй като тялото ви е по-уязвимо. Мекото небце в устата ви би могло да се срине и да попречи на дихателните пътища. Удобството по време на сън е от решаващо значение, когато се опитваш да избегнеш сънната парализа. Причината за това е, че тя се появява, когато имаш пристъп на не добър сън. Матраците с мемори пяна на TEMPUR са известни с удобството си и със способността да се оформят по тялото ви, което означава, че ще изпитате по-малко стрес и ще ви е по-комфортно през нощта. Един от най-важните елементи, за да избегнете сънната парализа е добрия режим преди лягане. Ако сте стресирани, има по-голяма вероятност да имате сън с прекъсвания, тъй като умът ви не може напълно да се изключи. Историята на вълшебната материя, от която се произвеждат продуктите на Tempur, започва от рецепта за специален кейк, минава през лабораториите на НАСА и меко се приземява в спокойния сън на милиони хора по света. Докато нощем човечеството се приготвя да заспи, едва ли нечия мисъл се върти около материала, от който е направен матракът или възглавницата. Те или са удобни и пасват идеално на начина, по който заспиваме, сякаш само очакват тялото да заеме любимата поза на сън, или усещаме всеки недостатък така, както принцесата усеща граховото зърно. Изкуството на добрия сън има своите изследователи, учени и посветени, а историята на матраците Tempur и изобретяването на формулата на материала, от който са направени, може да звучи и като сладка приказка за лека нощ. Няколко десетилетия и десетки лабораторни изследвания в различни страни по света разделят фабриката за полиуретанова пяна Dan-Foam, основана през 1959 г. в Дания, от създаването на първата формула на Tempur през 1991 г. Тя разбира се е търговска тайна, известна само на няколко души, но от Tempur намират истински сладък начин да я представят: ако първият материал е обикновен домашен кейк, направен с основните продукти в определено съотношение, полученият години по-късно е истински гурме сладкиш – с ядки, шоколад и сметана… Сладкишът, дори в първоначалния си вид, определено се харесва на Американската агенция за космически изследвания, която в началото на 70-те години на XX век разработва материал, който да облекчава напрежението и да омекотява натиска върху тялото на астронавтите по време на излитане, като им осигурява нужната опора. След близо десетилетие и милиони долари за проучвания материалът Tempur е усъвършенстван, за да може да се използва за направата на матраци. През 1998 г. НАСА официално го признава за космическа технология, подобряваща качеството на живота. Успехът на продуктите с марка Tempur е незабавен. Не само историята с НАСА, но преди всичко изключителният комфорт и опора, които осигурява на клиентите си, превръщат Tempur в един от най-търсените и препоръчвани брандове. Днес продуктите с тази марка са най-продаваните матраци и възглавници във всяка от държавите, в които се предлага Tempur. Хората винаги са се нуждаели от възможно най-добър сън, а специалната формула на матраците и възглавниците позволява уникален подход, при който продуктът се приспособява към индивидуалните извивки на всекиго. И не става въпрос за широко разпространения на пазара материал memory foam – Tempur е автентична, патентована формула, която се прилага само в продуктите на марката. Всички матраци, възглавници и аксесоари за път и за дома, в богатото им разнообразие от специални характеристики, се изработват по поръчка на заводите на Tempur. Персонализирането и съобразяването на с индивидуалните предпочитания за усещане на опората, върху която спим, обхващат не само оформянето на матрака според извивките на тялото, тежестта ни и температурата, но и изработването му в размер по поръчка. Интелигентен като всяко научно откритие, Tempur осигурява не само собствения ни спокоен сън, но и този на любимия човек, предотвратявайки преобръщането и претъркалянето към средата на леглото; ако единият стане, остава незабелязано от спящия. Защото идеалният сън е съчетание от грижа, опора и комфорт – същите неща, от които се нуждаем и когато сме будни.
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TEMPUR® UpdatesThe latest updates from TEMPUR Tennis Icon Serena Williams ‘Powers Up’ at Night with TEMPUR® Williams - 10 Year TEMPUR® mattress owner and world’s number 1 - featured in Global ‘This Sleep Is Power™’ Campaign Champion athlete. Fashion designer. Entrepreneur. Philanthropist. Serena Williams embodies POWER, both on and off the court. What fuels her power? Ten years of sleep on a TEMPUR® mattress and pillow. TEMPUR® announced today that the brand is teaming up with the tennis icon to launch its new “TEMPUR®. This Sleep Is Power.™” campaign around the world. The new global partnership will demonstrate the unique power of TEMPUR® sleep that fueled Williams’ performance while playing at the top of her game and which will continue to support her into motherhood. The “Power” campaign will be supported by record levels of advertising throughout the high-demand summer selling season. “I require consistent, restful sleep in order to be at my best, and for the past 10 years, my TEMPUR® mattress and pillows have delivered that,” Williams said. “This is the only mattress that adapts to my body, relieving pressure points so I sleep deeply and wake up ready to perform on the court and conquer whatever the day might hold. And now as I go through pregnancy, the comfort and support TEMPUR® provides is even more important than ever.” As the most dominant tennis player of all-time and a TEMPUR® owner for more than a decade, Williams recognizes that sleep is a critical component of her demanding training regimen and recovery efforts. TEMPUR®’s collaboration with Williams is part of an integrated marketing campaign that features the tennis great training on-court (showcasing her powerful 193 kph serve) and the superior pressure point relief she enjoys by powering up on her TEMPUR®at night. “Through our new ‘Power’ campaign, which will debut towards the end May and will air around the world, consumers are able to see firsthand how current owners, like Serena Williams, can sleep deeply because of the conforming and pressure relieving properties of the TEMPUR® material, allowing them to find their personal power to tackle the demands of the day,” said David Montgomery, EVP & President of TEMPUR® Sealy International. “As a longtime TEMPUR® owner and someone who lives our brand promise daily, I am proud that Serena is telling her story as a natural global brand ambassador.” The “This Sleep Is Power” campaign is the brand’s first truly global campaign, with a significant increase in media spend as power behind it. Television will run in 6 major markets including Australia, UK, France, Germany, USA and Canada. Additionally, the brand plans to activate the campaign digitally in approximately two thirds of the 96 markets in which TEMPUR® sells its products. “With the launch of this campaign, which is supported by a significant increase in global media, we are primed to see unprecedented excitement for TEMPUR® products,” added Jason Nicholas, “Consumers, inspired by Williams’ remarkable story, will see how TEMPUR® can transform their sleep by finding the mattress that fits them perfectly. Our in-store sleep experts act as knowledgeable guides who can ensure the time and monetary investment of purchasing a new TEMPUR® mattress pays off.” “Since the age of three, I’ve spent countless hours on the court,” Williams said. “Over the years, my routine off the court – eating well, staying positive and getting quality sleep – has paid dividends. Now as I start a new journey into motherhood, sleep will continue be a top priority for my family. I look forward to what lies ahead, including in my tennis career – all while being powered by TEMPUR®.” Why TEMPUR® is the Perfect Gift for Your Mum An Original, Life-Improving Gift for Your Mum Whether she is a multitasking working mum extraordinaire or an endearing and purposeful homemaker, each mother deserves the very best! There might be no better way to acknowledge her than by gifting her with something special that will improve her daily life. For that, our TEMPUR® beddings and accessories have proven to be original crowd pleasers that lead to noticeable health benefits and life-changing comfort. Therapeutic Benefits for Mummy Dearest Go for one of our comfy mattresses to make her experience the best night’s sleep ever! She will thank you profusely as she sinks into the welcoming embrace of our patented TEMPUR® material. You can also try one of our ergonomic pillows for a comforting and supporting headrest, or go for one of our travel accessories to be used at work or in the car. Our Pledge to Quality TEMPUR® sets the ultimate standard of quality among bedding products. We do not use any generic memory-foam type material. Ours is a unique material that allows for minimal disturbance during the sleeping or resting positions. In the case of a mattress, this means that the user and their bedfellow will doubly benefit from the experience: they will not only enjoy the comfort of TEMPUR®, but they will also not be affected by any unconscious fidgeting. Thank You Mum! Show your mum how much you love her with an unforgettable gift! With an appropriate TEMPUR ® accessory, you can be sure that she will have a supremely convenient gift that will markedly enhance her well-being! Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team TEMPUR™ Lumbar Support: Your Spine Will Thank You You find it difficult to adopt a good posture? Here at TEMPUR™, we know that a growing number of people, like you, are constrained to sit at their desk in front of computers for a long period of time making it laborious to adopt a good posture. How about some additional help for an optimum support all through your long days? Our scientists have developed the life-changing Lumbar Support, an accessory that you can easily slip behind your back for an improved posture. Pressure relief The anatomical shape, the variable height adjustments and the supportive properties of the TEMPUR™ material combine to ensure that it fits comfortably to the curve of your spine for optimum support. Ideally, you would twin it with the Seat Cushion by TEMPUR™ or the Seat Wedge by TEMPUR™ for enhanced pressure relief. With its 36x36x7 size, the Lumbar Support will fit on swivel chairs, car seats and basically any chairs with a back around which the strap can wrap. It is height adjustable so that you can position it exactly where you want. Compact enough, it can accompany you wherever you go. If features a removable cover that allows for easy washing. A world of comfort Invest in your long-term physical well being with the handy, practical and comfy Lumbar Support! Trying the Lumbar Support is diving into a world of comfort and good sitting posture. Once you adopt it, you’ll never want to go back. Having a good posture is much more than just aesthetics; good posture and back support are essential to help reduce back pain and neck pain. CIM Finance options are available for this product and for all of our other products! Wishing you a better posture for more enjoyable days, The TEMPUR® Mauritius Team Snoring Much? Maybe you snore, or worse, your partner snores. In any case, snoring and all the inconveniences it entails are not unknown to you. After all, snoring is a common condition that can affect anyone although research shows that it occurs more frequently in men and people who are overweight. And tends to worsen with age… Not All Snores Are Equal Some people snore only occasionally. If that’s the case, it’s not very serious and it’s mostly a nuisance for your bed partner. But when snoring is a regular feature, not only do you disrupt the sleep pattern of your dear ones but you also impair your own sleep quality. Often times, habitual snorers have to seek medical assistance to get a good night’s sleep. What Causes Snoring? When the flow of air through the mouth and nose is physically obstructed, snoring occurs. A combination of factors can cause airflow to be obstructed. - Obstructed nasal airways (due to sinus infection, deviated septum or nasal polyps) - Poor muscle tone in the throat and tongue (too relaxed, they fall back into the airway) - Bulky throat tissue (from being overweight) - Long soft palate and/or uvula (thus narrows passage from the nose to the throat) Health Risks Associated With Snoring Habitual snorers are at risk of serious health problems, including obstructive sleep apnoea that can lead to several problems; amongst which: - Interruptions of breathing (for a few seconds to a few minutes, caused by partial or total obstruction or blockage of the airway) - Frequent waking up from sleep (sometimes without you even noticing it) - Light sleeping (you wake up so many times that you spend more time in light sleep than in restorative, deeper sleep) - Strain on the heart (frequent sleep apnoea may result in high blood pressure and may cause enlargement of the heart) - Poor night’s sleep (can lead to drowsiness during the day, thus resulting in a poor quality of life and higher risks of car accidents) Unless you’re an habitual snorer, in which case, it would be better to seek medical assistance, you can opt for a pillow with a special design that allows easy breathing, even when sleeping on your stomach. Better breathing equals less snoring… Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team Power naps: how to make the most out of them! Feeling a little drowsy? In need of a boost? Drop your caffeine addiction and consider a power nap! These short sleeps generally taken during the course of the day will boost one’s energy level and helps recharge mental alertness, memory, cognitive skills and creativity. The different types of power naps Three different types of naps have been identified: planned, emergency and habitual. Planned napping means taking a nap before you actually feel sleepy or in anticipation to a long night. Emergency napping happens when you are too tired to keep up doing what you are doing. And habitual napping is when you sleep for a short period every day at the same time. Often times, adults choose to have a nap after lunch. How long, for which benefits? Depending on the length of your nap and the type of sleep you get, the benefits will differ. A twenty-minute nap – which some call stage 2 nap – is all you need to restore your alertness and motor learning skills. A quick nap will make typing this important and long report easier. It will also help your kid assimilate more during his/her piano lesson. Napping for longer periods will have other benefits. If you nap for 30 to 60 minutes – known as slow-wave sleep – it will help boost your memory and enhance your creativity. It’s the perfect length if you need to use your decision-making skills – that is memorize vocabulary or remembering directions – right after. If you can spare 60 to 90 minutes for a nap – called a Rapid Eye Movement or REM sleep – it helps in making new connections in the brain and solving creative problems. Find the nap length that suits you and stick to it for better results. Some useful tips Even if a nap does not make up for insufficient or poor quality nighttime sleep, napping during the day can be one way to treat sleep deprivation. Make sure you pay as much attention to your sleep environment during the day as you do at night. It will impact your ability to fall asleep. Find a restful place to lie down; your bed would be ideal. Wishing you an energizing power nap, The TEMPUR® Mauritius Team The Effects of TEMPUR® on Your Spine Your spinal health is closely linked to that of your back. Chances are, if you have the misfortune to experience a disease or incident that affects your spine, the most obvious symptom will be that of back pain. Unfortunately, spinal, neck and back pain problems are rife these days, as they are the second most common reason for visits to the doctor’s office. Spine Problems: A Widespread Health Concern Many facts attest to the reality that spinal and back pain problems have reached pandemic levels: - Low back pain is the single leading cause of disability worldwide - Up to 80% of the world’s population will experience a back problem at some point in their lives - Back pain is the number one cause of lost work days in the U.S. There are many ways in which spinal problems can be tackled: chiropractic or osteopathic treatments, therapeutic massages, adopting a healthy lifestyle in general, among others. In all cases, it has been scientifically proven that people suffering from these types of health issues should make it a priority to use mattresses, cushions and pillows that support them steadily and comfortably. This is crucial to maintain the spine, back and neck in good health in the long run. The Uniqueness of the TEMPUR® Material As one of the leading innovators in sleep technology, we devised the TEMPUR® material building from the groundwork done by NASA. Indeed, our unique visco-elastic material has open cells which gently move around the body, making sure that the mattress or accessory conforms to the user, supporting him or her comfortably. This is unlike what other mattresses do, whereby in most cases the body will bend to adapt to the surface of the product, instead of staying straight and supported. Worse still, sometimes the other standard-grade mattresses will yield under the user’s weight, making their position anything but ergonomic. There’s no such thing with a TEMPUR® mattress. How TEMPUR Benefits your Spine Truly, TEMPUR® mattresses and accessories do wonders to maintain your spine in good health! This is because the supportive nature of the material makes the spine experience minimal discomfort when it’s at rest. The comfortable firmness of our mattresses minimises any curve action the spine experiences when the person lies to rest, which can be taxing on a long-term basis. In addition, our pillows give the neck the support it needs while sleeping; while our cushions help to maintain proper posture while being seated. It’s essential to have supportive and comfortable resting devices no matter your age, size or shape. Here at TEMPUR®, our company’s mission is to provide you with every accessory you need for healthy sleep, rest and seating. Wishing you the best nights' sleep. The TEMPUR® Mauritius Team Why the TEMPUR®Seat Wedge is One of Your Best Friends? Are you a long-time sufferer of back pain problems? You feel numbness after sitting for hours in front of your computer at work? Here at TEMPUR®, we know that many people are constrained to sit for long periods of time due to various commitments. To ease your discomfort, our scientists have devised the game-changing Seat Wedge, an accessory that you can conveniently slip underneath you for an improved posture. Design Ingenuity, Therapeutic Benefits A slight adjustment can make an enormous difference! By sitting on this slight sloping plane made out of the world-famous TEMPUR® material, you modify your seated posture in such a way that there is much less stress on your back, pushing your pelvis forward. The fabric of the stuffing also makes it that your backside remains supported, not affected by gravity pull. This is why it’s suited for people with an office job, or more generally, people who sit for long hours at a time. In addition, all of our home and portable products contain the TEMPUR® foam – a visco-elastic, temperature-sensitive material, which adheres to your body shape so that comfortable support is provided with minimum counter pressure. A Trustworthy Friend that Won’t Let You Down! Just like your best friend, our Seat Wedge can follow you around just about everywhere! Compact enough to be carried around in a medium-size backpack; it also features a removable cover that allows for easy washing. And for optimum seating ergonomics, it dovetails perfectly with another one of our portable accessories, the TEMPUR® Lumbar Support. The Seat Wedge can be used on: - Arm chairs - Swivel chairs - Flat benches - Bar stools - Dining room chairs - And on most flat surfaces suitable for sitting! Invest in your long-term physical well-being and peace of mind with the handy, practical and comfy Seat Wedge! The comfort you’ll feel and the ongoing adherence to good sitting posture will make it a transformative experience for you. CIM finance options are available for it, and for all of our other products! Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team TEMPUR on the Move Do you spend a long time in your car commuting to work on a daily basis? Are you worried about the fact that you have to sit for hours every day at your office desk? We have the perfect solutions for you: you can enjoy the therapeutic comfort of TEMPUR® while travelling and when you are seated at work. The pitfalls of a modern, seated life Other than the long-term health consequences that can happen from leading a life that’s too sedentary, remaining seated for hours on end can lead to bad posture, aching joints, muscular numbness and general tiredness. At TEMPUR®, we acknowledge the need to provide appropriate solutions and relief for people leading such lives for obvious professional reasons. Solutions to these problems - If you commute on a regular basis Whether you are the driver or just a passenger, we have the ideal solution to make your car ride less taxing on your body. Our car comforter is padded all over with our TEMPUR® material for supreme comfort. In addition, it can also support your back through its adjustable lumbar support device. Once you start with our car comforter, those long, frustrating commute trips will feel more like a pleasant drive! - If you sit for hours at your work desk Computer users and people suffering from back pain very often go for our seat wedge. The shape of the accessory causes them to push their pelvis forward, improving their posture, even if they sit for long periods of time. In essence, it helps relieve pressure on their back. The lumbar support is another accessory that’s affixed to the back of the seat. Adjustable in terms of height, it provides optimum support to the spine by snuggling it firmly. As for our seat cushion, it allows a more even distribution of the user’s weight over the seated surface, reducing numbness while making it more comfortable. For optimum seated comfort, a combination of the lumbar support with the seat wedge or cushion will work miracles to improve your seating posture. And to make it easier for all, we have CIM payment facilities available for all our accessories. Acquiring a TEMPUR® accessory is a great investment in the long-term health benefits that it will give you. Make your daily commute and working hours more agreeable to your body! Drop by our shop in Pailles to test whichever accessory you want, we promise you’ll see, or rather feel things in a completely different way! Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team Celebrating the World Sleep Day More and more people suffer from sleep disorders or lack of sleep from being stressed out, from fatigue or due to medical conditions. In order to highlight sleep-related issues and to promote good sleeping habits, the World Sleep Day has been instigated by the World Sleep Society. Why is the World Sleep Day Needed? The benefits of sleep are well documented: - It keeps the heart healthy - It lowers stress levels - It reduces chronic inflammation - It boosts memory - It improves both physical and mental performance on the following day But nowadays, for many reasons, people can’t have the amount or quality of sleep recommended, or even choose not to. This has led to a scourge of epidemic levels on a global scale: it’s estimated that up to 45% of the world's population can have their health and quality of life impacted by potential sleep problems. The urgency of the matter prompted the World Sleep Society to hold the first World Sleep Day on the 14th of March 2008. Since then, the event has been a yearly occurrence, with a different theme each year. “Sleep Soundly, Nurture Life”… …is the chosen slogan for the year 2017. In effect, this is a plea to stress upon all and sundry that sleep is a hugely important component for healthy living. But what does the event entail? On the day itself, members of the foundation host different events in communities in order to educate people about good sleeping habits. Some of them even perform screenings to identify whether members of the public are suffering from sleep disorders. This year, the World Sleep Day is celebrated on the 17th of March. It should be noted that the date of the event changes every year: this is because it is held on the Friday before the March equinox. We are Concerned by Your Sleep Just like communities across the world organise their own awareness events, we want the inhabitants of the island to realise how much regular nights of restful sleep are a game-changer when it comes to healthy living. Here at TEMPUR®, we celebrate sleep everyday by providing people with bedding accessories that improve sleep quality in children and adults alike. Get your best nights’ sleep for years and years to come with our line of pillows and mattresses! Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team The Various Types of Insomnia Insomnia is the condition of habitual sleeplessness, the continuing inability to sleep. A clear distinction must be made between people who are night owls, who choose to remain awake at night for their own reasons, and those who suffer from this sleep disorder. In effect, insomnia is not something that is desired and it can have a heavy toll on a person’s life. Below are the main types of insomnia: Acute insomnia This usually happens as a result of an event having a significant impact on people’s life. For example, receiving bad news, dealing with a new stressful situation in one’s daily life, or a problem happening at the workplace, can cause it. Typically, acute insomnia doesn’t require any treatment, as it will come to an end by itself in the short term. Chronic insomnia Insomnia is deemed to be chronic when a long-term pattern of inability to find sleep has been established, specifically at least 3 nights per week for a period of 3 or more months. It encompasses both situations where one has difficulty falling asleep (onset insomnia) or is unable to stay asleep for long (maintenance insomnia). Comorbid insomnia This is when insomnia happens together with, or as a result of another condition. Medical conditions such as back pain or arthritis can cause this type of sleep disorder as a consequence of the person being uncomfortable at night. The cause can also be of a psychiatric nature in the case of depression or anxiety. The Consequences… The repercussions of insomnia can be of psychological and physical nature. One can feel tired throughout the day, lacking the energy to do his daily tasks. From a mental point of view, people suffering from insomnia can become prone to moodiness, irritability or stress. And eventually they can get stuck in a vicious circle. Hence it is imperative to seek help when this happens. … and the Treatments There are many ways in which the problem can be addressed: from relaxation training to stimulus control, from cognitive or non-cognitive behavioural therapy to medical treatments. In any case, it’s usually recommended that the MD chooses the course of action. Each treatment is completely different to the other, and each one can be more or less suited to the type of insomnia the patient is experiencing. In all cases, no chances should be taken when it comes to your personal comfort and the revitalising aspect that a good night’s sleep brings. And to this end, we have the very best sleeping aides in our bedding collection. Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team When a mattress topper is what you need The idea of a TEMPUR® Mattress topper is revolutionary. When your existing bed and mattress doesn’t deliver the comfort and rejuvenating sleep you seek, our topper is a great alternative. Placed on top of any mattress in good condition, it will provide the TEMPUR® comfort for a better night’s sleep. What’s a mattress topper exactly? As it’s name says it all, a mattress topper is a surface cushioning that goes on top of your mattress providing an extra layer of comfort to the original mattress. In our specific case, the TEMPUR® topper 7 provides all the therapeutic effects of the TEMPUR® material, including transformative sleep. Enjoy all the characteristics of the TEMPUR® Topper 7 The TEMPUR® material was originally designed by NASA to allow astronauts to receive the best possible support and comfort during lift-off. Our topper is made from the same revolutionary material, improved and refined through decades of research to suit the needs of people at large. Aside from that, our TEMPUR® Topper 7 boasts many other qualities: - Made with 7 cm of TEMPUR material, which conforms to the shape of your body for improved comfort and support. - A two-sided design: one for a more smooth sensation, the other to favour a cosier one. - Available in different levels of support. Some people prefer feeling the supporting qualities of the topper, while others enjoy drifting inside the embracing layers of the material. - The TEMPUR® material adapts to the shape of the body for maximum comfort. - Our topper is certified according to Oeko-Tex 100 standards, meaning that it does not contain any harmful substance and is safe for use. - Available in three sizes: 90cmX200cm, 140cmX190cm, or 180cmX200 to perfectly fit to your existing mattress. Would you enjoy adding that extra layer of luxurious, cloud-like comfort to your mattress? The first step to take is to come to our showroom in Pailles and sample for yourself the plush comfort of this TEMPUR® topper… Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team Which TEMPUR® mattress is best for me? All TEMPUR® mattresses provide transformative sleep, excellent comfort and support, and most of them come in various sizes to suit any bed size, from single to super king size beds. So which one to choose? Before choosing your TEMPUR® mattresses, you first need to understand each mattress type’s characteristics and features as each of them has peculiarities that will suit people according to their sleeping habits and preferences. Below is a quick recap about the different types of mattresses available at TEMPUR® Mauritius. The Original: A Firmer, Supportive Feel Made to conform to the shape of the user’s body, the original TEMPUR® mattress has a firm and supportive feel. Supremely comfortable to sleep on, it reduces the occurrence of pressure points in the user, which in turn reduces the chance of tossing and turning while asleep. In addition, the support layer makes it soft where you want it and firm where you need it. - Ideal for: people who prefer the feeling of a firm mattress Sensation: Mobility and Support Perfect for restless sleepers, this type of mattress is made for those who want the mobility of a traditional spring mattress combined to the support of a TEMPUR® one. It also has a special washable cover that poses no risk to health, having been tested for harmful substances. Also available, is the ES (extra soft series) mattress, which provides superior softness while retaining the support and mobility of the original sensation model. - Ideal for: people who need freedom of movement when in bed. Hybrid: Designed for Faster response For couples who have different sleep cycles, or different sleeping habits, the Hybrid Supreme provides the ultimate in mattress convenience. This is because it has been designed with individual Precision™ micro coils that respond more quickly to all movements, meaning that people sharing a bed can sleep undisturbed even if the bed partner is fidgeting. - Ideal for: people who want the responsive feel of a spring mattress with minimal Our mission at TEMPUR® has always been to make our clients, i.e. you, experience premium sleep. Part of this involves offering the best advice we can to suggest the best-suited product. But in truth, the best thing you can do is to come to our shop to see for yourself the wonders of a TEMPUR® mattress. Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team Flexible financing for maximum comfort Providing transformative sleep has been our focus for the past 25 years. Nowadays, more than 6 million people from 70 countries benefit from our sleep technology to get more restful sleep and feel better each morning. In order to make our life-changing technology accessible to a larger amount, we are happy to announce our partnership with CIM finance to provide payment facilities to all our clients. When it comes to investing in our products, the thought process might be: “Why should I go for a TEMPUR® bedding?” Investing in Quality, Gaining in Health Your health being of prime importance, it makes sense to invest in it just as you would for any other long-term commodity. When you stop to think about it and understand deeply that because people spend on average a third of their life asleep, the quality of sleep has a direct and powerful impact on one’s well-being, then you might consider putting your sleep on top of the priority list. Our TEMPUR® mattresses, pillows, beds and accessories has proven long-term benefits and provide their users with comfort, supporting the body so that it gets optimum rest. Potentially, that’s decades of relaxed and rejuvenating sleep you are investing in! And it’s not just the physical aspect of our TEMPUR® beddings that’s rewarding. From the mental side of things, our clients have witnessed a marked improvement in their overall wellbeing as a result of better sleep, waking up more refreshed every morning. As a result, our clients’ partners thank us more than the clients themselves! Getting Your Own TEMPUR®Bedding through CIM In order to make TEMPUR® bedding articles accessible to all in Mauritius, we have taken steps to provide payment facilities through CIM. Health and wellbeing are, in our opinion, priceless. However, you can take steps to achieve them by investing in the true value of TEMPUR®: transformative sleep that will make your resting time more worthwhile, and eventually make you, your life – and that of your partner’s – much better. Don’t hesitate to contact us for more info about financing your TEMPUR® products and visit us in our showroom in Pailles for a try out of our products. Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team When Your Bedding Defines Your Well-Being A bad night’s sleep can make someone feel tired and ill at ease for the rest of the coming day. When it comes to a poor night of sleep, while a lot of it can depend on a person’s own lifestyle decisions, sometimes the culprit can be the bed, the mattress and the associated bedding accessories. It’s not Just the Zzz’s, but also the Quality of the Zzz’s Take Jim for example. Jim sleeps 8 hours every day on his bed and his bedding comprises of a pillow and mattress of standard quality. Jim is also often on the move and sometimes he’s exhausted at the end of the day. Roger is a colleague of Jim, he works the same job, has more or less the same daily routine, but he invested in a TEMPUR® mattress and pillow. The difference between what he experiences after his 8 hours of sleep in comparison to Jim’s is quite astounding. Because his sleep has been more comfortable, because his body felt embraced and supported during his slumber, he wakes up more rested, and as a result he’s also in a better mood in the morning. He’s rejuvenated every day! So How Does it Work? Considering that the TEMPUR® material is renowned for its feeling of weightlessness, it’s no surprise to know that it has been developed originally by the NASA to be used by astronauts. From a technical point of view, the material is made in such a way that the presence of air is minimized between the layers of the fabric. This results in better motion absorption and less rebound effect, which translates to less disturbance resulting from movement on the bed during the night. The material also espouses the contours of the body in a much more supportive way, instead of trampolining inside. The outcome? Better ergonomics, less tossing and turning during the night, and a more relaxing sleep. Loving Sleep From a mental perspective, sleeping has become one of the highlights of the day for adopters of TEMPUR®. Our clients testify about this unique sensation of snuggling gently into bed and feeling completely relaxed to the point that they have grown to love the act of sleeping! Contact us for more info about financing your TEMPUR® products. Payment facilities are available via CIM. Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team EATING BEFORE BEDTIME - YAY OR NAY? Eminent experts are finding more and more evidence supporting the link between one’s usual diet and the quality of sleep they get. While it’s a common practice for many people not to eat anything after dinner before going to bed, recent research suggests that hunger may be a serious obstacle to actually enjoying a good night’s rest. When Hunger Games our Sleep Cycle “I can’t get nooo… satisfaction...” is what your body may be saying to you when you go to sleep on an empty stomach! Indeed, the feeling of satiety that one feels after having eaten to their heart’s content is now backed by scientific evidence: the hormone leptin gives the body the thumbs up signal, confirming that everything is ok; you can now go to sleep. Conversely, if the stomach is empty, the hormone ghrelin will ring the alarm bells, stimulating hunger which can in turn make sleep difficult. The key here according to neurology professor Antonio Culebras, is to find the right balance, eating just enough so that you don’t feel the discomfort of hunger. What to Eat before Bedtime? Some ground rules need to be respected when it comes to pre-bedtime snacks. First and foremost, the meal should be quite light. Don’t stuff yourself full, as that can cause discomfort resulting from gastro-esophageal reflux, a common symptom of which is heartburn. Caffeine should also be banned after noon, and you should limit your intake of protein if possible. Finally, alcohol is a strict no-no. The things you can eat in reasonable quantities are: - Complex Carbs – the fact that they increase the level of tryptophan in blood makes them a natural sleeping aid. Whole grains are preferred to refined grains (white bread, white rice, pasta, etc.) - Fruits and nuts – Many fruits and nuts contain melatonin, a sleep-regulating hormone. Some fruits such as prunes, raisins, plums and berries are also rich in antioxidants, which are recommended when dealing with sleeping disorders. - A small bowl of milk coupled with anything from cereal, toast, cookies or biscuits. - A morsel of cheese or a slice of bread with a little bit of peanut butter. Wishing you the best nights’ sleep, The TEMPUR® Mauritius Team 2016 hasn’t been your year? Researches have demonstrated that people who get enough sleep are successful, more focused and happier. Kick-start the new year by improving the quality of your sleep. The right mattress can drastically improve your quality of sleep by helping you rest better so you won’t be waking so many times throughout the night. The better you sleep, the better you will feel and function throughout the following day. You can vastly improve the quality of your sleep and decreased back discomfort by getting a high quality mattress. When it comes to comfort, firmness, softness or support, you all have your preferences. This is why, at TEMPUR®, we have a mattress for every sleeper. The feeling of being weightless We just love saying it, The TEMPUR® material was originally developed by NASA to relieve the pressure experienced by astronauts during lift off. It’s quite amazing, right? Well, lying on a mattress made of this material is even more amazing. You feel completely weightless and surrounded by out-of-this world comfort. https://www.facebook.com/TempurMauritius/videos/1135268826592625/ Nobody’s rebound You all change sleeping position around 20 times a night. When you move, it causes the mattress to spring up on your side and this can disturb the person sleeping next to you. That’s where motion absorption comes into play. Our exclusive TEMPUR® material causes our mattresses to have almost no rebound effect. You can move freely and find your most comfortable position without bothering your partner. All you have to do is to choose from our selection the mattress you will both love forever. https://www.facebook.com/TempurMauritius/videos/801230249996486/ Be on Cloud Nine The TEMPUR® Cloud Mattress Collection is the perfect mix of softness and support. An extra layer of comfort has been added to the unique TEMPUR® material for a feeling of instant relaxation. Seventh heaven If you suffer from back discomfort, the right mattress can do wonders for reducing pain by supporting your body adequately. For those who like a firmer feel, the TEMPUR® Original is made for you. If you enjoy the ease of movement of a traditional spring mattress combined with luxurious comfort, then the TEMPUR® Sensation is what you are looking for. The TEMPUR® Hybrid Mattress range is for those who want it all- pressure relief, plush comfort and the responsive feel of a spring mattress. Wishing you the best night’s sleep, The TEMPUR® Mauritius Team 5 4 3 2 1 Sleep! Insomnia is a common sleep disorder that is nothing to yawn about. It deprives millions of people of restorative sleep and affects their mood, health and energy level. However, even if it can be challenging for some of you to drift into dreamland, there are natural ways to help you fall asleep. Caffeine is not your friend Caffeine hides in various beverages including chocolate, colas and teas. (Yes, even in your super healthy organic green tea.) Skipping those for a while can do miracles for your sleep habits. You might eventually go back to your beloved Cappuccino once you become a better sleeper. Stop counting sheep Stress and anxiety are your worse enemies. Don’t go to bed stressing out about not falling asleep, as this is sure going to keep you up. Change your frame of mind by thinking back about your day and count your blessings. You will soon feel happier and more relaxed to fall asleep. Sleep tight To relax all your body, try tensing and relaxing your muscles. Start by curling your toes tightly for a few seconds and release. Proceed with your calves and work your way up to your neck. Avoid tossing and turning as your body will interpret these movements as signs to get up. Back to square one You finally managed to fall asleep but a noisy pet or partner woke you up. If you’re in the habit of waking in the middle of the night, rest assured that you’re not alone. The challenge is, what you can you do to get back to sleep… Out like a light Don’t switch on the light and keep your room dark. You might be tempted to check your phone or watch a video on your tablet but electronic devices emit a particular light that interfere with the production of the hormone melatonin, which induces relaxation and sleep. Breathe in … breath out Whatever you do, stay cool. Resist the urge to check the clock and count how many hours are left before your alarm goes off. This will only heighten the anxiety of being awake and stress you out. Close your eyes and relax your body by doing some deep-breathing exercise or meditation. You will soon feel yourself drifting back to sleep. Wishing you the best nights sleep, The TEMPUR® Mauritius Team 30 sleeps to Christmas Time is flying and Christmas is just around the corner. Did you start thinking about what you or your partner would really want as a gift? Before you pick the last HD 3D Home Theatre, maybe you want to give that a little more thought…and choose something more valuable. While each of you have a different wish list for Christmas, you all have something in common: you sleep around 7-8 hours a day (hopefully). A good night’s sleep is crucial for your health and overall well-being. Good health is after all, the most important thing you can ask for. Let’s (not) twist again Even if you are healthy, you have all experienced body ache at some point in your life - back pain, stiff neck, sore lower back, you name it. Ironically, it is when you sleep that your body releases human growth hormone, which is indispensable for rejuvenation and repair. If the pain is stopping you from sleeping, you loose this opportunity to heal. While reasons behind these discomforts vary, they are certainly aggravated when you sleep on a mattress that doesn’t support your spine. The wrong mattress can keep you tossing and turning all night, leaving you sleep-deprived and groggy the next morning. The vicious circle will never end unless you decide to take action. Sleepless in the bedroom Lack of sleep can affect nearly every aspect of your life. The importance of a quality mattress is crucial when it comes to getting a good night’s rest. By providing extra comfort and support, it helps you sleep sounder. The results are reduced stress, relief of joint and back pain, and improved energy levels and productivity. Choose the perfect sleeping surface that will make you feel healthier and active every morning. We wish you good health So…before you raise your glass to your good health at the end of the year, maybe you should consider investing in something that will considerably improve your sleep. You would have understood that we are not talking about sleeping pills or herbal tea but about an exceptional mattress that will cradle you in heavenly comfort. Get one and wake up every day like it's Christmas. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Comfort to go The Tempur Accessories Collection has been especially created to add comfort to your lifestyle whether you are at home, work or travelling. The Bed Wedge by Tempur® is an all time favourite and this is why you will find it indispensable: Rise and Shine The best way to wake up to a great day starts with a good night sleep. The wedge pillow is just perfect to add extra comfort to your bed by keeping your body in optimal rest position. It can also be used to prop your regular pillow up. This amazing pillow can also help to relieve certain health conditions. With its triangular form, it elevates your head and shoulders and provides relief to sleep apnea, snoring, heartburn and reflux. Getting comfortable and sleeping like a baby during pregnancy is quite a mission. Place the wedge under your belly to keep the weight from straining your back and hips. You can also place it behind your back to keep you sleeping on your side. Put Your Feet Up When resting on your back, relieve pressure and pain in your lower back, knees and hips by placing the Bed Wedge under your legs. It is also a very efficient way to deal with varicose veins, swollen feet or tired muscles in legs. Bed and Breakfast Breakfast in bed can be very romantic, or it can result in a really big mess… If you don’t want to spill coffee on your white sheets, you need the perfect back support. Comfortably sit upright and indulge. Sit back and …relax Quite a few of you love to enjoy a good movie or your favourite series in bed. When you use regular pillows to support your back, they may squish back after some time. Designed to keep you comfortably seated upright, the Bed Wedge enables you to watch TV or use your laptop without straining your torso. If you are an avid reader, reading would be part of your bedtime routine. Reading in bed prepares your body to sleep and can help you fall asleep faster…if you are comfortable. The problem is, finding this comfortable position can be challenging. This is another reason why you would absolutely love a Bed Wedge by Tempur®. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Your mother was right There are good reasons why you were told to sit and stand up straight as a child. Bad posture is not only inelegant but also unhealthy. From causing back pain to feeling depressed, walking like the Hunchback of Notre Dame has more impact on your health than you would suspect. Mind your back During the day, there’s a number of things that we do that put strain on our back. Without even being aware of it, you might slouch in your chair behind your computer. Not sitting up straight constricts your heart, lungs which are forced to work harder to pump blood and circulate oxygen. Your intestines are also compressed, which may result in bad digestion. At home, you take care of your kids or weed your garden with your back hunched forward. If you then suffer from back, shoulder or neck pain, don’t look any further. They are the most common effects of poor posture. Body and soul The way your body acts affects the way you feel. When you slouch, you feel less dynamic. Your energy levels decrease and the feeling of depression increases. Poor posture also causes headaches as the tension in your neck and spine works its way up to your head. Easy remedies you will love Hot bath or cold shower? The soothing effects of a hot bath are well-known for easing aches and pains. Cold showers on the other hand increases your blood circulation, minimises inflammation and helps numb nerve endings, providing you with instant pain relief. Get a massage Massages are pleasant and effective remedies for pain, a great way to relax and unwind while easing stress and relaxing muscles. They also promote circulation and boost endorphins, the body’s natural pain reliever. Strike a pose Yoga encourages good posture as most of the poses require you to keep your shoulders and chest broad. It also opens the lungs and allows you to breathe more easily. Show your moves While any physical activity can release endorphins, dancing is particularly effective and boosts your mood. Whatever your preferences, from foxtrot to salsa and waltz, dancing improves your overall balance and body control, making you appear more elegant and feel more confident. Whatever you choose to do, don’t forget to keep your back straight, even in bed. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Longing for the sound of silence Snoring is a common problem affecting millions of people, regardless of their age and gender. However males and overweight people are more at risks. Snoring usually becomes more serious as people age. The big noise about snoring Snoring happens when air doesn’t flow freely through the nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the infamous snoring sound. Most snorers have obstructive sleep apnea, (cessation of breathing for short periods). This is a serious condition which increases the risk of developing heart disease and requires medical attention. Noise pollution… in the bedroom Not all snores are equal. The average snore is about 40 decibels, which would be like quiet chattering. However some of us can be as loud as a subway train! The loudest snore recorded reached 111.6 decibels, just 8 decibels lower than a jet plane. Quite scary,right? Research has proven that snorers’ hearing can be affected by their own snores. Unfortunately …or fortunately.. bed partners of noisy snorers also suffer from partial deafness. Silence is golden… Good sleep is critical to our health. It affects our mental and physical abilities, as well as our mood. However, lying next to a snorer makes it quite challenging to sleep like a baby through noise. No wonder that snoring is a major source of relationship problems, forcing couples to sleep in separated rooms. The good news is, there are some easy remedies you can try. Sleep on your side Lying on your back encourages snoring. Sleeping on your side may help prevent this. Desperate measures such as taping tennis balls to the back of your pyjamas to stop you from sleeping on your back can help but its definitely more comfortable to support your body on the side with a pillow. Loose weight and exercise Weight excess around the neck narrows the air passage, triggering snoring. Exercise will not only aid weight loss but also tone your muscles, including those in your throat, which would help to stop snoring. Avoid Alcohol and Smoking Even people who don’t normally snore can snore after drinking alcohol as it relaxes the muscles in your throat. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. Keep away from both for a silent night! Wishing you the best nights sleep, The TEMPUR® Mauritius Team We’ve got your back It is estimated that millions of people suffer from chronic back pain. From physical discomfort to affecting the mood, it can have a huge impact on your life. Constantly dealing with pain can be challenging emotionally, especially when it disrupts your life and makes it hard to complete daily tasks and do the things you love. At Tempur, we take your well-being and comfort very seriously. Living with chronic back pain is not easy, but here are a few things you can do about it: Get pressure off your back Good posture while sitting helps to reduce back pain. The best way to sit is to keep your arms close to your body, your feet on the ground, and your eyes looking straight ahead. Make sure your desk and your chair are at the right height, maximising your comfort level. Avoid by all means to hunch over the computer. Keep your keyboard and mouse close to the edge of the desk so you don’t have to lean. However it is hard to maintain your back straight after working at a desk all day. This is why we designed the perfect accessories which will relieve pressure on your back, while helping you maintain an upright posture. With its anatomical shape the Lumbar Support by TEMPUR® fits to the curve of your back for optimum support. For best results, it is ideally combined with the Seat Cushion by TEMPUR® or the Seat Wedge by TEMPUR® Don’t turn your back to extra support If you wake up with back pain, you might consider changing your sleep posture. Sleeping on the back, instead of on your side, or on your stomach, can help improve your posture, since your spinal cord gets support from the bed. However, when you are deeply asleep, you might change your sleep position and inadvertently put unnecessary stress on your back. Try our TEMPUR® Bed Back Support, which can be used on any mattress and offers support for the lower back. One of the greatest allies of pregnant women in their quest of a good night sleep. For extra, extra comfort, indulge in the TEMPUR® Topper 7, which conforms to the shape of your body to improve support. Whatever your needs and wishes, we’ve got you covered. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Beauty Sleep is not a myth Contrary to the imaginary fountain of youth, the “sleep” of youth is quite real. In the endless quest to fight the signs of ageing, it’s easy to forget that the most efficient of all the beauty routine, starts when you shut your eyes. In fact sleeping soundly for 7-9 hours is the best boost for your body and mind. Unveiling the powerful rejuvenating effect of good sleep Erase the signs of age Good sleep is called beauty sleep for a reason. At night, Collagen, the substance responsible to repair your skin, works actively while you are sleeping. The next morning, your skin is plumper and smoother, more resilient to ageing and environmental factors. Lack of sleep on the other hand, causes dehydration, sensitivity, inflammation and accentuates fine lines and wrinkles. At night, your body goes into repair mode and produces a growth hormone that is only activated while sleeping. This hormone is essential for cell regeneration and helps repair and rebuild body tissues like muscle and bone. It is also while sleeping that your body recovers from the negative effects of stress and ultraviolet rays. All you have to do is to indulge in a good night sleep to slow down the ageing process. In addition, your body heals itself more efficiently if you get the right amount of shuteye. A glowing skin and bright eyes When you are lacking sleep, it shows in your eyes and on your skin. Puffy red eyes or bags are not exactly attractive. Your skin also looks dull and sallow. When you sleep, your body cools down and your blood flow to the skin increases, improving your skin complexion. This is why you look radiant after a good night sleep. A smaller waist Getting thinner while sleeping must sound like the ultimate dream. Well, believe it or not, sleeping is a key component of successful weight loss, by controlling your cravings and hunger. A happier look on your face Are you tired of hearing people mentioning how tired you look? Sleep deprived people are easily identifiable with paler skin, droopier eyelids, and redder eyes than rested people. Someone who is well-rested feels more energised, is in a better mood, looks fresher and is undoubtedly more attractive… Isn’t that reason enough to go to bed? Wishing you the best nights sleep, The TEMPUR® Mauritius Team The one you should blame for your Monday laziness has a name: social jetlag! Sleeping in on the weekends feels so good and is incredibly glorious. We’re all tempted to enjoy the comfort of our bed a couple extra hours on weekends in a desperate attempt to catch up on sleep we've lost during the week. However, sleep specialists warn that this constantly-changing sleep routine may be detrimental to our health. Our socially-imposed sleep schedule doesn’t often line up with our body's natural circadian rhythm. Since on the weekends we are less restrained,some of us love late nights and tend to lengthen our wake time the following day. But, when we sleep in on weekends, the shift in sleep schedule throws off our body clocks on days off compared to workdays. This results in a similar effect as regular jetlag, the miserable feelings you get Mondays. Hence, what scientists call “social jetlag”. What are the consequences of social jet lag? Due to social obligations – work, friends and family, we’re forced to constantly go against our internal body clock by shifting back and forth in our sleep schedules. Therefore, our body ends up not getting the amount of sleep it requires and thus experiences a sleep deficit. Alas, messing with the sleep cycles often comes with consequences and painful Monday mornings is just the tip of the iceberg. Our overall performance suffers when we are chronically tired. Being deprived of sleep has serious negative effects such as impaired memory, reduced cognitive performance and memory capacity. Latest studies have indicated that an imbalance in your sleep schedule may contribute to the development of obesity, diabetes, and cardiovascular diseases. Can we take steps to avoid social jet lag? Here are some ways to make sure your body clock stays on a more normal schedule: - Consistency is key: Have a consistent sleep-wake schedule every day. - Get as much exposure to bright sunlight between 8 a.m. and 9 a.m.: So that the internal body clock gets used to wake up a little earlier. - Similarly, decrease exposure to light right before bed: Steer clear of bright screens and sleep in a dark bedroom. - Make sure your office has good natural light: Natural light boosts your internal clock. A healthier and more productive society would have been possible if each person was able to work schedules that match with his or her personal body rhythm and sleep schedules. Alas, we are not living in a perfect world! Instead, the best we can do is to follow healthy sleep habits that will ensure better work performance, more fun and slimmer waistlines! Wishing you the best nights sleep, The TEMPUR® Mauritius Team Take a break, take a nap. In many parts of the world, nap is seamlessly woven into the fabric of everyday life while in others with a faster pace of life, an impossible luxury. It started as a way for people to shield away from the midday sun in areas where hot climate prevails. Nowadays, it is considered more of a survival mechanism in the midst of a busy lifestyle. Years ago, napping was associated with “slacking off” or “being unproductive”. But this perception is fast changing. In western countries where napping was mostly frowned upon, many big firms are slowly endorsing napping in the workplace. A great example is Internet search giant, Google, who uses sleeping pods to keep its employees fresh throughout the day and night. What are the benefits? Recent studies have made it clear that napping can actually do wonders for your brain’s function and concentration. Hence, whenever you are experiencing sleepiness or losing focus, a quick nap will significantly improve your alertness, creativity and performance. Additionally, napping is a great way to revive your energy. Besides all these, it reduces anxiety and depression by relaxing your mind, which ultimately decreases the risk of heart diseases. How to take the perfect nap? A few tips to help maximize the benefits: - Nap at the same time every day to stabilize your biological clock. - Keep your naps to 20 minutes or fewer to avoid sleep inertia. Set an alarm. - Cut out the light or simply use an eye mask. - Get cosy to get you in the napping zone quickly. So, instead of grabbing a cup of coffee or stimulating energy drinks, the next time you feel the need for a jolt of energy, go for the siesta to recharge for the rest of the day! Wishing you the best nights sleep, The TEMPUR® Mauritius Team Introducing the TEMPUR® Hybrid Supreme As a pioneer in sleep technology for the past 30 years, our main focus is to constantly improve our signature TEMPUR® material to create the most innovative products for a healthier lifestyle. However, for our latest collection, we’ve decided to venture out of our comfort zone and reworked every element of our mattress. Hence the birth of our latest piece, the TEMPUR® Hybrid Supreme: the absolute perfect pairing of our high performing TEMPUR® material and our specially engineered springs, the NEW Precision™ Micro Coils. This smart combination was crafted to give you the ultimate comfort and a more responsive feel when you lie on it thanks to these three unique technologies: Our advanced TEMPUR® material It goes without saying that the cradling comfort and the faster-responding feel of the TEMPUR® Hybrid Supreme come from our advanced viscoelastic foam created using NASA technology. Designed to relieve pressure, TEMPUR® conforms to the shape and weight of your body for truly personalized comfort. Also, to further achieve this, TEMPUR® smartly dampens motion transfer from the frequent movement of your partner allowing uninterrupted sleep. Our NEW Precision™ Micro Coils Working together with our TEMPUR® material, our individually pocketed micro coils are made from state of the art cold drawn steel. This new technology ensures your body gets the individualized support it needs and offers a faster responsive feel by reacting to your body’s movement throughout the night. NEW QuickRefresh™ Cover All this is elegantly wrapped within our stylish soft fabric cover to create a plush feeling all night long. The latter can be conveniently unzipped for occasional airing or washing. All our scientists are engaged in a thrilling quest to provide you the good night’s sleep your body deserves. We’ll be more than happy to welcome you in our Pailles showroom where you will be able to have a first-hand experience of the TEMPUR® Hybrid Supreme. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Stay up late, rise early: The sleep mantra that’s all wrong! Do you rely on those coffee capsules to battle exhaustion the entire day? Can’t keep your eyes open and nodding off the office? Or worse, your mind often just goes blank in the middle of a meeting? It has happened to most of us, sometimes more often than we'd like to admit! We are currently living in a society that is focused on achievements but not much on rest. People just can't seem to stop bragging about the crazy hours they work. Rarely do they talk about how much sleep they get. Six to seven hours is the new norm – Stay up late, rise early! But, what if we are getting it all wrong and sleep could help us achieve more, instead? Contrary to popular beliefs, cheating sleep actually impairs your overall performance. Sixty minutes of lost sleep is not equivalent to one hour of extra productivity. At first, an hour of loss sleep doesn’t seem like much. However, there’s a heavy price to pay when you regularly cut corners on your sleep. Lack of sleep presents itself as a decrease in cognitive abilities and health. How can sleep help us achieve more? Sleep keeps us sharp. Our mental processing and decision-making abilities are curtailed in a sleep deprived state. Sleep boosts learning, memory, and creative problem solving. Our brain is particularly active during sleep. It organizes the memories, processes new information and skills learned during the day and sorts significant from meaningless stuffs. Sleep gives us the mental energy needed for creativity and insight. Sleep refreshes our emotional state. Sleep reduces stress chemicals in the brain and the latter is able to reset our emotional settings after digesting all the emotions from the day before. Sleep gives our body time to revitalize itself. During sleep, the body undergoes repair and detoxification hence, boosting our immune system and improving our bodies’ metabolism. As pioneers in sleep technology, we’re strictly committed to promoting a healthy sleep lifestyle and creating products that help you fully relax, so you can wake up feeling fresh and eager to face the day. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Everyday habits that are ruining your back Are you always waking up tired and grumpy? Do you often feel stiff and sore in the lower back at the end of your workday? Or an agonizing pain near your spine after a workout? Back pain can be really frustrating because most sufferers just don’t know how to ease the pain. You should consider yourself very fortunate if it stops hurting after you tried massaging it or stretched out a little bit! Here are some mistakes that we tend to neglect which usually cause back pain. Working to improve them would hopefully relieve your suffering. Sitting for extended periods of time is not healthy for your back None of your joints enjoys being placed at the end of its available range of motion for prolonged periods. However, it is known that maintaining a proper posture is the thing you’re least concerned about when working under pressure! Just as regular stretching and frequent walking breaks are regarded as a complete waste of precious time on hectic days. If you’re this kind of person, you might want try our seat wedge. Due to its uncommon shape, it relieves pressure on your back, bringing the latter to an upright posture by pushing your pelvis forward. Driving for long hours can take a toll on your back One way to make driving less painful is to avoid hunching over the steering wheel. Be always conscious of your driving posture by maintaining a 90-degree angle sitting position, close to the wheel. This will suppress the need for stretching your legs, which puts unwanted pressure on your back. You can also treat yourself with our TEMPUR® Car Comforter, designed to support the natural arch of your spine. Hence, providing you the ultimate comfort you need for a smooth drive. Maybe it’s time for a new mattress? If it has been more than 10 years since you last changed your mattress, then your back might be in serious trouble. An old one fails to keep the spine in alignment or support your body as it should, causing lower back pain. When you do change your mattress, the wisest choice you can make is to choose TEMPUR®! It will not only allow you to have less back pain but also improve the quality of your sleep significantly. Also, to enhance sleep and ease night time discomfort even more, you can tuck a pillow under your knees if you are a back sleeper, between your knees if you prefer to sleep on your side, or beneath your stomach and hips if you sleep on your belly. The TEMPUR® team strives to provide you unrivalled comfort and support. Thanks to its unique pressure relieving characteristic, TEMPUR® allows your body to rest in a natural and totally strain-free position. Just drop by our showroom in Pailles for a try-out and you will see for yourself that TEMPUR® is everything we say and even more... Wishing you the best nights sleep, The TEMPUR® Mauritius Team The astounding difference a TEMPUR® pillow can make Do you frequently suffer from neck, shoulder, back and spine pain? Forget about the nights when you can’t get your full 8-9 hours sleep, what about those nights when you can but you still wake up feeling achy and groggy? Why does that happen? The cause for your all this misery could be right under your…head! We often underestimate just how detrimental a wrong pillow can be, not only to the quality of our sleep but even to our mood throughout the day. Choosing a high quality pillow is very crucial for getting a good night’s sleep and there’s no better than our range of TEMPUR® pillows to achieve that! How can TEMPUR® pillows do wonders for your sleep? Our unsurpassed comfort A large part of what makes a good pillow is the soft and fluffy feeling you get from hugging them. The comfort provided by our TEMPUR® pillows is in a class of its own. Incredibly luxurious and exquisitely soft to the touch, our TEMPUR® pillows will help you relax and doze off within minutes of hitting the pillow. TEMPUR® material precisely adapts to your body Made from the unique TEMPUR® material, all our pillows are designed to mold themselves perfectly to your head and neck to provide you with a firm yet comfortable place to rest your head so that you can enjoy a deeper and more restful sleep. Our wide range of pillows suits a variety of preferences and positions and the material will adjust easily to changes in your sleeping position. In addition to providing superb comfort, our pillows are smartly designed to address various sleep issues. They keep the head in a straight position and the neck and the back free from strain to prevent snoring and other breathing problems. As our pillows contour to the shape of your head and neck, they help alleviate or prevent pain by minimizing pressure points and giving you all the necessary support your muscles could ask for. Thus, definitely, work wonders for those who usually end up having a stiff neck when they wake up. Taking a step towards your best night’s sleep On average, an individual spends approximately one third of the day sleeping. Therefore, investing in a good pillow has a major impact on one’s rest, health, comfort, neck and body support, and body alignment in general. The best way to choose yours is to get a feel of it first. We’ll be happy to welcome you in our showroom in Pailles to assist you in testing and choosing the best pillow for you. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Transform your bedroom into the sleep sanctuary it was always meant to be Do you spend hours staring at the ceiling while rehashing the day’s events? Do you tend to wake up several times during the night and spend endless hours tossing and turning? Before you turn to sleeping pills to solve the problem, you might want to consider improving your sleeping environment. Focus on making sleep a priority Caught in our everyday life routine, we tend to overlook the importance of getting quality sleep every night. Sleep is as critical to our overall health and survival as are the oxygen we breathe, the water and food we consume. As soon as you resolve to stop functioning on sleep debt, you will notice a considerable improvement in your physical health, mental focus and work performance. All too often, it’s your poor quality of your sleeping environment that is robbing you of your precious sleep. Make your bedroom a sanctuary for calm and relaxation. Try these tips to completely transform your bedroom into a sanctuary where you’ll get the restful and refreshing sleep you need. - Use only cool colors in your bedroom. Choose a cool color scheme to promote calmness and relaxation. - The quality of your sleep can be affected by the position of your furniture in your bedroom. Position your bed in a corner diagonal from your door to give you a sense of security. - Get rid of stuffs that serve no other purpose than to distract you from sleep. A desk in your bedroom reminds you of work, so does mirrors which bring light and activity into the space making it hard to unwind and rest. - Try sleeping with a sound machine. Just like as a child you used to fall asleep listening to soothing classical or choral music, a sound machine will provide similar soothing ambient sound to help you nod off. - The sweet scent of sleep. Make use of aromatherapy to create a relaxing and calming atmosphere that helps promote sleep. On top of all of the above, getting a TEMPUR® mattress and pillows would make a worthwhile contribution to the great night’s sleep you deserve. Being in contact with the softness of TEMPUR® will provide deep relaxation and ensure that you drift off in total comfort. Forget about counting sheep, leave your sleep in our hands for a grand night’s sleep! Wishing you the best nights sleep, The TEMPUR® Mauritius Team The phenomenon of lucid dreaming Wonder what it would feel like to go to bed each night and be in the driver’s seat while fulfilling your craziest fantasies? Whether it is to fly like Iron-man, travel through space and time like Doctor Who or simply have a thought-provoking conversation with Einstein over a cup of tea, absolutely ANYTHING you can conceive of is possible inside a lucid dream! Ever said "Ah, I'm dreaming!" to yourself in the midst of a dream? This sudden realization that you are not in the waking reality but in a dream as you are dreaming is called lucid dream. When this happen, you enter into a state of lucidity that enables you to consciously influence your dream’s content. Unlike your regular one-dimensional dreams, lucid dreams are vivid and fully immersive. Explore this fascinating state of consciousness What is possible in your dreams is restricted only by your ability to imagine and conceive. With this exhilarating feeling of absolute freedom, the possibilities are limitless - you can transform your entire dream environment into vast imaginary worlds similar to the fictional world of Middle-earth or simply be an observer and let the dream unfold itself. How to lucid dream? What’s more incredible with lucid dreaming is that it is a learnable skill. These simple techniques will get you started: - Plan your first lucid dream. Make a dream plan before you go to sleep and focus your intent - Do reality checks. Those are activities you do in real life to make you aware that you’re dreaming and now you are in control - Discover your ‘trigger’ and ‘tells’. There are dream signs that can be anything anomalous which makes you aware you are dreaming. - Recall your dreams. Write down every tiny bit you remember from your dream in a dream journal What are lucid dreams good for? Lucid dream can be used for far greater purpose than trivial entertainment. With experience, lucid dreamers can harness the ability to manipulate their dreams to access inner creativity and for creative problem solving. And can also be used to treat nightmares by training them to become lucid in their dreams so as they can resolve their fears by reshaping their nightmares. So, what would you want to do in your dream tonight? Wishing you the best nights sleep, The TEMPUR® Mauritius Team The knock-on effects of working late night shifts Doctors, nurses, firefighters, police officers, taxi drivers and many others are often required to work at night due to the nature of their jobs. Working abnormal hours may not be a problem for the ‘night owls’. However, the struggle to stay awake and alert at work and to sleep when off-duty is really hard on some people. This continuous fight against their bodies’ natural sleep cycle increases their risk to develop a common sleeping condition called the Shift Work Sleep Disorder (SWSD). Working against the body's internal clock Shift Work Sleep Disorder occurs when there is a misalignment between your work schedule and your internal biological clock. Even after prolonged daytime sleep, you won’t be able to make up for the sleep deficit. During the night, your brain will keep warning you to prepare for sleep by sending you some signals that causes drowsiness. The cumulative effect of sleep deprivation will manifest itself in the form of persistent sleepiness and insomnia. Is Shift Work Sleep Disorder affecting you? Do you work outside of the traditional 9-5 jobs schedule? Are you in a constant sleep-deprived mode and have trouble to sleep when you are supposed to? Do you not feel fully rested when you wake up? Do you get irritated easily? If yes, then there’s a high chance that you’re being exposed to SWSD. Never being able to fuel up after work is what’s making you feel exhausted all the time. Furthermore, SWSD prevents you from being focused and concentrated, affects your memory as well as your cognitive functions – the recipe for accidents and costly mistakes in your daily life. How to cope with shift work sleep disorder? Your first move would be to watch out your sleep hygiene and patterns by following these guidelines: - If possible, avoid working shift after shift and try to schedule a clockwise rotation when working rotating shift. - Abstain from long trips that will consume your sleeping time. - Pay close attention to your working space by ensuring that it is well lighted. - Make sure not to drink coffee few hours before you hit the pillow. - Shun from sunlight by wearing sunglasses and a hat on your way back home. - Try to stick to the same sleep-wake schedule. - Try your best to avoid an ever-changing work schedule. - Educate your surroundings about your condition to get them to reduce all unwanted noise and light when you are asleep. - Prevent sunlight from entering your sleep place with heavy curtains and blackout blinds. Last but not least, as your body is worn out from all the sleep ‘debt’ you are carrying, treating yourself with a TEMPUR® mattress and pillow will provide you the outstanding comfort and support you need to maximize the good effects of your sleep. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Support and comfort everywhere For many people, sitting in the same position for a long time can be stressful for their back. The TEMPUR® Seat Wedge and Bed Wedge have been developed to help them enjoy a comfortable lifestyle whether they are at work, travelling or in the comfort of their home. The TEMPUR® Seat Wedge The multi-purpose TEMPUR® Seat Wedge is perfect for almost any seat and chair and is designed for all those who have to sit for prolonged period. It is normally used with the lower end in front to open the angle between body and upper leg, thus alleviating the pressure on the hip joint, lumbar discs and spine. Its shape relieves the load on the lower back as well as the stress on the back in a natural way by tilting the pelvis forward. This position maintains your normal lumbar curve, gives you more height and automatically brings your back to an upright posture. The seat wedge also promotes a healthy weight distribution and blood circulation while helping to soothe, for instance, sciatica or pressure sores. So if you have long road trips or working hours at your desk, TEMPUR® Seat Wedge is your best ally to prevent and relieve back pain. The TEMPUR® Bed Wedge The addition of a bed wedge to any mattress can help with a multitude of ailments such as heartburn or varicose veins. It is a multipurpose triangular shaped cushion which can be used horizontally and vertically. Horizontally When the bed wedge is placed horizontally, raising the head and shoulders help anyone suffering from acid reflux sleep better because stomach acid has a harder time entering the oesophagus. Another use for the TEMPUR® Bed Wedge is when you are suffering from clogged sinuses as you avoid your nose getting flooded while you sleep and enable your sinuses to drain easily. Vertically When placed with the longest part of the bed wedge against the headboard, it helps you to remain in a semi-upright position. It provides a more comfortable way to sit up while still remaining semi-reclined and offer pressure-free sitting support and backrest. As a leg wedge cushion You can also relax your tired legs by placing the Bed Wedge beneath your knees. Elevating your legs will relieve pressure on your lower back and ease sore joints and stiffness. It increases the lower body circulation to reduce pain and helps with treatment of varicose veins and phlebitis. TEMPUR Material Of course, both wedge cushions are filled with the unique TEMPUR® pressure relieving material. It is composed of billions of visco-elastic spherical shaped, open cells which respond to body temperature and weight to mould to the exact contours of the body. They both are the perfect accessories to prevent pain from sitting for extended periods and bring comfort to your everyday life. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Headaches and Sleep If you suffer from headaches, you may want to pay more attention to your sleep habits. Some may say that their headaches prevent them from having a good night’s sleep, but what if it was the other way round and the lack of sleep was the trigger to their chronic pain? The link between headaches and sleep problems runs in two directions: headaches can be the consequence or the cause of sleep disorder. Many researchers have found an increased incidence of sleep disturbance in chronic headache patients, but while it is obvious that any kind of pain is a foe to a good night’s sleep, is it possible that sleep is the cause of your headache? Hypnic headaches Hypnic headaches, which begin only during sleep, usually awaken a person at night or even during daytime naps. Their causes remain unclear yet. They may be due to hormonal influences or changes in the neurotransmitter or chemical systems or a combination of several different factors. If you have night time headaches, you should see your doctor for an accurate diagnosis. Headaches as a side effect of sleep disorder Headaches are more common among people with sleep disorders than they are among the overall population. They can be a symptom of sleep disorders, such as sleep apnea, insomnia, teeth grinding or restless legs syndrome, among others. Deregulation of sleep (for example, sleep deprivation, oversleeping, disturbed or interrupted sleep) is now recognized as one of the more commonly reported acute headache triggers among patients with migraine and tension type headache. One large study says people who slept an average of six hours a night tended to have significantly more severe and more frequent headaches than those who got more sleeping hours. Tension-type headaches Tension-type headaches are thought to be caused by tightness in the muscles at the back of the neck and over the scalp. The underlying causes include anything which makes those muscles tense. This includes both physical and mental tension. Tiredness, stress, anxiety and an awkward sleeping position can make them worse. Tension headaches happen when your neck and scalp muscles are strained, especially if they’re held in the same position for a long time. It thus seems wise to choose a good pillow adapted to your sleep position and that keeps your head and neck in a neutral position. Treat the underlying reason The message from several studies is that sleep problems may actually trigger migraines and headaches, so you may want to pay more attention to your sleep habits. Remember that headaches are less likely to occur in those who: - Manage their stress levels well. - Treat bruxism (teeth grinding). - Eat a balanced, regular diet. - Take balanced regular exercise. - Pay attention to posture and core muscles. - Drink plenty of water and less caffeine. - Have plenty of sleep but do not oversleep. - Take care of their eyes. - Sleep in a dark room with a comfortable temperature. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Arianna Huffington Calls for a Sleep Revolution The co-founder and editor in chief of Huffington Post, Arianna Huffington, asserts that what is needed is nothing short of a sleep revolution. In her new book, The Sleep Revolution: Transforming Your Life, One Night at a Time, Arianna explains how to sleep our way to a better life. From a broken cheekbone to The Sleep Revolution Her awakening to the importance of sleep happened in 2007, after a fainting fit due to a combination of sleep deprivation, exhaustion and burnout. "I learned the hard way when I collapsed from sleep deprivation and burnout, hit my head on the way down and broke my cheekbone [...] There’s nothing like coming to in a pool of your own blood to make you really pay attention. Every doctor told me the same thing: You have to decide to make life changes.“ She tells Vogue Magazine. The Sleep Revolution is inspired by Huffington’s journey, as she writes, “from sleep amateur to sleep pro.” From that moment on, the media executive sought to create boundaries and routines in her life that would allow her to get a minimum seven hours of sleep as she firmly believes that “only by renewing our relationship with sleep can we take back control of our lives.” Restoring sleep’s worthiness According to Arianna Huffington, we are now in the middle of a sleep deprivation crisis. "No matter who we are or where we are in the world and in our lives, we share a common need for sleep. Though this need has been a constant throughout human history, our relationship to sleep has gone through dramatic ups and downs. And right now that relationship is in crisis," she tells Sunday Life. Her book is also a survey of how we became a culture that treats sleep as optional and valorises those who can do without. It became clear to Huffington that we are equating long days and short nights with success. In the modern age, proper rest is seriously endangered by our cultural dismissal of sleep as a waste of time. People are constantly online, live in a stressful fast-paced world where work hours are increasing and sleeping hours looked down upon. The Sleep Revolution, while sounding the alarm on our worldwide sleep crisis, is a guidebook on how to sleep our way to transform our lives and our world. Sleeping better to live better Arianna Huffington urges us to sleep our way to increased productivity, happiness and smarter decision-making. When she was sleeping only three or four hours per night, Arianna Huffington was “more irritable, more reactive, less present and absolutely less joyful in my life. When I’m sleep deprived, I tend to focus on what is not working rather than what is working.” She also points out that widespread sleep deprivation is partially responsible for a whole host of societal ills, including weight gain or Alzheimer’s disease. The Pioneer in sleep revolution TEMPUR® has pioneered the sleep revolution from day one and continues to pride itself on its innovative products and amazing quality that make it unique in this category. Our sleep scientists are always improving our products to provide you with the best means to embrace your sleep revolution. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Size Matters Nowadays, we can find pillows designed for each individual sleeping style and choosing one should be done seriously, but we don’t always know how to choose the right pillow. Size is a determining criterion. We’re not all one shape and size and the same holds for pillows. Having the perfect support pillow for your neck can make a massive difference to your sleep and health, so why not choose what’s best for you? The wrong pillow will not only make you feel uncomfortable, but it may also make you experience pain and stiffness over time. We all want the optimal sleeping conditions that will bring about the most restful and healthy sleep. And no one knows this better than TEMPUR®. For a great night sleep, your first step should then be choosing TEMPUR®. TEMPUR® Pillows TEMPUR® pillows have been designed to mould perfectly to the contours of the neck and head, cradling the shoulders and giving maximum support without compromising comfort. They were created to ensure that the body is positioned in a way most conducive to healthy and restful sleep. While all TEMPUR® pillows are designed to provide comfort and support, they all have slightly different features which may suit some people more than others. These aspects include size variation and softness. Which size to choose? The difference in size lies in the pillow's thickness, so they can suit a wide range of users. Generally, the large pillow is preferred by most adults, but pillow size ultimately depends on your body size and sleeping style: The bigger you are the bigger pillow you will need! As a rule of thumb, you should look for a pillow that keeps your head in a neutral position and that’s going to differ depending on your sleep position. The easier way to find out is to try! Until then, here are some clues to make the job easier. - Thinner pillows - If you sleep on your back, choose a thinner pillow so as to prevent your head from being too elevated. - Firm and thick pillows - If you sleep on your side, choose a firm and thick pillow to fill the distance between your ear and shoulder. Our ergonomic support pillows with curves will properly support your neck. - Thin and flat pillows - If you sleep on your stomach, a thin and flat pillow would do. With a range of sizes and shapes to accommodate almost any sleeping preferences, TEMPUR® uses advanced technology to create distinctive and highly advanced pillows that will transform your entire sleeping experience for the better. Wishing you the best nights sleep, The TEMPUR® Mauritius Team It must be the full moon! Is human sleep aligned with the lunar cycles? The relationship between human behaviour and the phases of the moon holds a mystical place in many cultures and has long been the stuff of legend. Many myths have built up regarding its supposed effects on us, but does folklore has a germ of truth? IT COULD WELL BE... In 2013, Professor Christian Cajochen of the University of Basel in Switzerland published “Evidence that the Lunar Cycle Influences Human Sleep”. His research group analyzed the sleep of over 30 volunteers and their data showed that the quality of sleep changed with the lunar cycles. Around full moon, brain activity in the areas related to deep sleep dropped by 30 percent. The volunteers also took five minutes longer to fall asleep while sleeping for 20 minutes less and showed lower levels of melatonin, a hormone that regulates sleep and wake cycles. Cajochen says his team's findings, detailed in the July 25 issue of the journal Current Biology, could be evidence of a biological "circalunar clock" ticking inside of humans. He believes the phenomenon is linked to the internal biological clock, the circalunar rhythm, which corresponds with the lunar cycle. This circalunar rhythm might be a relic from past times. Dr Silvia Frey, of the University of Basel said, “Originally, centuries ago it would have made sense if you didn’t sleep as much during a full moon when there was a lot of light and a higher risk of being predated. In our ancient ancestors, it suggests this behaviour would have been a protective feature.” Evidence of a circalunar clock has been found in insects and reptiles, but not yet in humans. "This is just an interpretation of the results," Professor Christian Cajochen said in an interview. BUT MAYBE NOT! Many studies have tried to separate fact and fiction. The majority of them find no connection between the moon cycle and sleep and there are suggestions that the 2013 Cajochen study is faulty. For instance, in 2014, scientists at Max-Plank Institute of Psychiatry in Munich did not observe any statistically significant correlation between human sleep and the lunar phases. This 2014 study, with a larger sample size and better experimental controls than the Basel study, found no effect of the lunar phase on sleep quality metrics. A 2016 study spanning 28 lunar cycles with over 5,800 participants found that "the only significant finding was the 1 percent sleep alteration in full moon.” The lead scientist, Dr. Jean-Philippe Chaput, from the Eastern Ontario Research Institute in Canada says “this is largely explained by our large sample size that maximizes statistical power. Our study provides compelling evidence that the moon does not seem to influence people's behaviour." CONCLUSIVE EVIDENCE If you want to experience perfect sleep, why not try a range of mattresses, pillows, beds and other unique pressure relieving products with conclusive evidence. Around the world, TEMPUR® owners are enjoying their best night’s sleep every night thanks to the unique properties of TEMPUR® material, whatever the moon phases. Wishing you the best nights sleep, The TEMPUR® Mauritius Team How to make waking up less of a struggle Not everyone’s morning start with a smiling stretch in bed, singing the praises of the new day that has dawned, followed by a session of Power yoga. Mornings are rough on many of us: some hit the snooze button half a dozen times, others start rationalizing why it would be fine to call out sick, then eventually crawl out of bed grumpily. If you are on the side of those looking for the means to gentler awakening, keep on reading. Get your alarm ready Setting your alarm too early, knowing you’re going to hit the knob more than once, may give you the feeling of squeezing out some extra minutes of sleep, but you may in fact feel worse with this measly poor sleep. The only way to get up right away may be to place your alarm far from your bed. Sit up, breathe deeply and get out of bed to stop the annoying ring. Welcome the light Natural light tells your biological clock to stop the melatonin production, responsible for sleep cycle. Keeping your curtains open to allow the morning sun will help you feel more awake. And if you have to wake up before sunrise, reach for the switch and Let there be light! Bait you out of bed When you’re lying in your warm bed, wishing to roll back over and go back to sleep, it’s hard to find a good way to start your day on a good foot. Find something to look forward to! Going to work may not fill you with an exhilarating feel, but what about a good coffee, a delicious breakfast, the drowsy face of your loved ones, the music while commuting? Whatever your reward is, think about it when you are struggling to get out of bed. A good morning starts with a good night's sleep Easier said than done! The first trick could be to determine what time you should go to bed to get a good night's rest. It is often said that we need about 8 hours sleep each night, so if you count backwards from when you have to wake up, you can figure out what time you need to go to sleep to wake more easily. But a good night’s sleep is not really about the amount of sleep. What matters is the quality of sleep before anything else. It’s a first-rate sleep that will help you throw off the covers in great shape. For quality sleep, good mattress and pillow are essential. They will give your body the time to recharge your batteries as it should be and who better than TEMPUR® to give you the best night’s sleep to kick off your day fit as a fiddle? Wishing you the best nights sleep, The TEMPUR® Mauritius Team Sleeping out of breath? Sleep apnea is defined by a cessation or reduction of breathing during sleep. These breathing pauses can last from a few seconds to minutes, leading to poor oxygen levels in the blood. The body then realises that breathing has stopped and you wake up to catch your breath again. Normal breathing then starts again, sometimes with a loud snort or choking sound. This cycle repeats itself around 30 times or more an hour. As a result, deep sleep is difficult to reach, causing a poor quality sleep. Factors increasing the risks of sleep apnea - Excess weight - High blood tension - Sleep apnea family history - Narrowed airway (extra flesh in the soft palate and pharynx wall, recessed chin…) - Enlarged tonsils tissues (children) - Smoking - Use of alcohol, sedatives or tranquilisers - Nasal congestion - Large neck circumference (as from 43 cm for men and 38 cm for women) - Back sleeping - Heart disorders Signs and symptoms On waking: - Dry mouth or sore throat - Weariness - Morning headache During the day: - Excessive daytime drowsiness - Irritability and mood swings - Attention and memory problems - Lack of libido At night: - Loud snoring - Suffocation feeling - Abrupt awakening - Waking up frequently to urinate - Insomnia, restless sleep - Night sweats Physical signs: - High blood pressure (higher in the morning) - Swollen ankles and feet Sleep apnea is a chronic condition that can affect anyone, even children. Although the condition can occur at any age, the risk increases as you get older. Many people are not aware of their symptoms and are not diagnosed. If you think you may have a sleeping problem, ask your bed partner how loudly and often you snore or make gasping sounds during your sleep and decide if you need to see a sleep expert or a doctor. Wishing you the best nights sleep, The TEMPUR® Mauritius team Investment in TEMPUR® is investment in you Sleep is not a “pause” in your day, sleep IS A PART of your day – the ultimate me-time moment where your body (and your soul) rests from the daily activities and rejuvenates before starting a new awakened stage. We spend one third of our lives sleeping, thus, good sleep must be considered as a priority in order for your brain and body to function properly. Investing in a new TEMPUR® mattress is a big investment and even if it shouldn’t be taken lightly, buying a mattress you love is completely worth it. As TEMPUR® is very different from the conventional mattresses that you can find today, and to help you decide, we’ve put up a small list of FAQ’a about our mattresses Are TEMPUR® mattresses really different? Yes. A TEMPUR® mattress actually conforms to your body as opposed to spring, foam or waterbed mattresses that force your body to conform to them. As TEMPUR® material is highly sensitive to the weight and warmth of your body, no matter which position you prefer, it will always adapt to your shape. This is what we call “truly personalised body support.” Why is it better that the mattress conforms to your body? Pressure relief is key to designing for a great night sleep: a mattress can cause uncomfortable pressure points on your body (most commonly on the back, shoulders and hips) that will disturb your sleep and cause you to toss and turn. TEMPUR® material has an open cell structure capable of gradually returning to its original shape following compression. This unique reaction, created by our patented sleep technology, eliminates all pressure points and distributes your weight evenly across the surface of the mattress and ultimately, giving you a feeling of complete weightlessness. What is this unique one-of-a-kind-technology? TEMPUR® material is a high performance material made of a complex network of interconnected viscoelastic cells. When you lie on your bed, the way and weight of your body causes the viscoelastic material to soften and you will feel it gently conforming to your shape. And when you move or get up, the material become firmer again, and expands to its original form. The response is so light and so gentle that once you lie down, you feel weightless, it’s easy to forget there’s anything there at all, because nothing conforms and adapts like TEMPUR®. Visit us in our Pailles showroom where you’ll be able to try a new sleep experience. Wishing you the best nights sleep, The TEMPUR® Mauritius team How different sleeping positions affect you Do you feel alert and rejuvenated when waking up in the morning or rather with a painful or even “broken” body? There are many reasons behind the way one feels after a night’s sleep, one of them being the preferred sleep position. In fact, your sleep position (and the way your body reacts to it) can have a direct impact on your sleep’s quality and on your physical and emotional wellbeing. While its almost impossible to control sleep positions while being asleep, understanding the pros and cons of each sleep position, and using supportive pillows accordingly can improve the body’s comfort and quality of sleep. The Goods and the Bads of Each Sleep Position Side Sleeping As in this position the natural S shape of the spine is maintained, side sleeping is generally considered as the healthiest one. This posture is also often recommended to improve blood circulation, relieve heartburns and encourage digestion. However, the body weight on the arm restricts its blood flow and may apply continuous pressure on nerves, which eventually leads to arm numbness and shoulder pain. Side sleeping can also be a cause of back pain as the body has the tendency to twist slightly so that the upper legs will rest on the mattress. The solution: Use a neck support pillow to keep the head and the neck in a good position. Furthermore, place a second pillow between the legs in to bring the spine back to neutral position. Sleeping on the back This is the most common sleeping position. The back posture is ideal for back health as it keeps your head, neck and spine aligned. Nevertheless, it may also increase digestive problems, snoring and sleep apnea. The solution: for those whose preferred sleeping posture is on the back, elevating the head with a support pillow to maintain the cervical curve of the spine will make them experience a better sleep. For even more comfort, placing a support pillow under the lower back and under the knees will reduce pressure on the lower back. Stomach sleep This sleeping posture eases snoring as it opens the airways, yet, stomach sleep is considered as being the most unfavourable sleeping posture as it places a great amount of stress on the spine, flattens the body’s natural curves and may cause lower back pain. It also forces head rotation, which may lead to neck pain. The solution: place a pillow under the pelvis to support the lower back and keep the spine in good alignment. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Early Bird or Night Owl? Does the early bird catch the worm? Waking up in the morning is easy for some people and very hard for others. The human’s circadian rhythm – individual’s biological internal clock – determines which type of sleeper you are: Early bird or Night owl. Early bird specials According to the philosopher Aristotle, "It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom.” The early birds don’t need alarm clocks to wake up. Their day starts at around 6:00 a.m. and ends at 10:00 p.m. They are characterised as being proactive, better positioned in career success and feel happier and healthier. Getting up early provides more time to prepare for the day: breathing fresh air which brings clarity to the brain, eating a balanced breakfast to fuel up and planning daily objectives which are the key to productivity and effectiveness. Owl night predators On the contrary, the night owl type people have difficulty to adapt in society. Most of the institutions’ schedules start in the morning and this is stressful for them. Therefore, they have concentration issues and may feel sleepy and uncomfortable at daytime. The night owls are also more prone to dependence to caffeine, tobacco and alcohol. Their utopia is staying in bed until mid-morning. Nevertheless, they are smart, creative with a good sense of humour and in general, are outgoing people. The early bird really does catch the worm! Even if being a night owl shouldn’t be considered as negative, some life commitments may need that one considers changing their habits to become an early bird. Trying to stick to a regular schedule and ban blue light before bed time- Smartphone, laptop, TV- will definitely help. As the saying goes “It is never too late to learn” but as long as it allows you to have a good night sleep. Wishing you the best nights sleep, The TEMPUR® Mauritius Team You said Light Sleep? Do the slightest disturbances like the sound of flushing water in the toilet or barking dogs rouse you from sleep, while your partner slumbers in the arms of Morpheus? While causes of light sleep may be related to life habits or heredity, light or fragmented sleep is a typical sign of one of the most common sleep disorder: insomnia. Understanding insomnia The word can be frightening, but actually, suffering from insomnia became almost natural nowadays and too many people are already complaining about this sleep disorder without understanding it totally. So, first of all: what is insomnia? Insomnia, according to the dictionary: sleeplessness, the inability to sleep, to fall asleep and to stay asleep, the condition of not being able to sleep… Well, you get the picture. Other related signs of insomnia are waking up during the night and not being able to go back to sleep, waking up frequently followed by chronic tiredness at daytime. Drinking a lot of coffee, being stressed, anxious, jet-lagged, burned out and working around the clock may all be causes of insomnia. These causes however have all a common point: they are all part of life habits and choices that you make. In short, treating yourself against insomnia and getting back to restful sleep depends on the life choices and the changes you’re willing to make. Getting rid of insomnia If you are experiencing insomnia and its related symptoms and want to do something about it, your new mantra should be “sleep hygiene”. Not only in the words, but also specifically on the actions to take. Sleep hygiene includes all the behaviours that will make your sleep’s quality grow better: optimise your chances to sleep by avoiding naps during the day and any caffeinated drinks or vigorous exercises a few hours before bedtime. Try your best to recreate a sleep schedule, waking up and going to bed at the same time everyday - and stick to it. Your bedroom should also become a privileged place for peaceful and restful sleep. Make it a positive, relaxed environment, with dim lights and cool temperature. Once taken, these few steps can make a real change in the quality and your sleep, and thus, in your life. Wishing you the best nights sleep, The TEMPUR® Mauritius Team The gift of comfort for mother’s day You can always spoil your mother with the classics: a bouquet of flowers, fine dining… But this year, instead of going into the clichés, outdo yourself and make your mother’s life more comfortable. We offer a range of products made of TEMPUR®, a unique material that adjusts to the body’s shape and offers superior comfort for many years. A mattress and a pillow for the best night’s sleep Your mother always told you how important a good night's sleep is for your overall health. TEMPUR® mattresses and pillows are the gifts that will show her how much you care for her well-being. A TEMPUR® mattress will help in the relief of pressure and a better blood circulation while TEMPUR®’s pillows are designed to follow her natural curve and support her head, neck and shoulders to provide her with a restful, healthy sleep. TEMPUR®’s TOPPER 7 which can be placed on any conventional mattress is also a great gift idea for increased comfort. Let your mom enjoy prolonged sitting If your mom is spending many hours sitting, you may consider our accessories. These are all designed to support her spine and relieve the pressure from specific muscles by correcting the whole body’s alignment. Whether it be for driving, reading or watching TV, you’re sure to find the perfect gift among our range of accessories: the car comforter, the Lumbar Support, the Seat Cushion or the Seat Wedge. The TEMPUR® product you will choose for your mom doesn’t matter. The gift lays in the caring attitude. Celebrating Mother’s Day by taking your mother’s comfort and health into consideration is the most valuable gift of all and could truly make a difference. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Healthy Back = Comfortable Life. Our back is the centrepoint of our body: it serves as a pillar to support the body weight, protects the spinal cords and controls our postures and movements. While the causes of back pain are numerous, some may be self-inflicted due to a lifetime of bad habits. Most people, mainly those over the age of 30, have suffered or will suffer from back problems. Common causes for increased risks of back pain: - Daily life - Chronic back pain may occur as a result of one’s everyday life habits: sitting many hours at work in a wrong posture, lifting heavy bags while grocery shopping, making a wrong movement during sports and even prolonged standing while cooking. - Overweight – This condition causes inflammatory process in the entire body that results in neck and back pain. - Various conditions and diseases such as pregnancy, stress, infections and arthritis may also be causes for back pain. Simple ways and things to relieve the pain: - Exercising is the best medicine for relieving back pain and also keeps the body fit and firm. Sports like walking, stretching and yoga can be a good start. - Sleep is the time when your back, that has been active all day, needs to relax and rejuvenate. For a healthy sleep, you need both a proper mattress and a pillow that allow your back to rest in a supported and comfortable way. - Maintaining a good posture shapes your silhouette and projects confidence. TEMPUR® accessories help you to maintain a right position while sitting everywhere, at home, at work and even in your car. As your back literally holds your body together, back health can’t be taken for granted. Instead, preventive action is your best bet. Wishing you the best nights sleep, The TEMPUR® Mauritius Team What is your brain doing while you sleep? We spend one third of our lives sleeping but this time is far from being unproductive. Sleep plays an important role in our ability to think, remember and act in the other two-thirds of our lives. During what appears to be a passive time, our brain is actually highly active. When we fall asleep, our brain does not merely go offline. Not only does sleep keeps us well rested and ready for the next day to come, it also gives time to your brain to go the extra mile! Here are some amazing feats our brain is performing while we sleep: - In an unconscious resting state, our brain prepares for actions by processing information received throughout the day and works through problems to effectively make decisions or find solutions. - Our brain creates a solid memory network by fixing new information, consolidating older memories and linking these memories together for better recall. - This brilliant idea you had when waking up could come from a muse who whispered in your ear, but it most probably came from your brain, which can make new creative connections between seemingly distant ideas when you sleep. - Sleep allows our brain to wash away dead cells and clear out toxic molecules that built up during waking hours. These damaging molecules may lead to degenerating disease, such as Alzheimer. - Our brain consolidates procedural memories about how to perform various physical tasks, like playing piano or golf, for instance. So if you want your swing to become a long-term memory, you’d better sleep well and let your brain do its job. Now that you know the extent of work your brain is doing and how critical it is, you have all the reason to embrace sleep as your best ally. Wishing you the best nights sleep, The TEMPUR® Mauritius Team. Sciatica, a pain in the... posterior Do you sometimes feel a sharp painful feeling that starts from the lumbar zone and continues downward? You may be suffering from sciatica, a common type of pain affecting the sciatic nerve, extending from the lower back down the back of each leg. As many as 4 out 10 persons will get sciatica, or irritation of the sciatic nerve, at some point in their life. The common symptoms of this medical condition of pain include: - Lower back pain - Pain in the rear or leg that is worse when sitting - Weakness, numbness, or difficulty moving the leg or foot - Hip pain - A shooting pain when standing up - Burning or tingling down the leg - A constant pain on one side of the rear Exercise and stretching to soothe Sciatica While avoiding strenuous activity is recommended, ceasing all activity encourages muscle atrophy, exposing the spine to further injury. Gentle strengthening and stretching exercises help to recover more quickly from a flare up of sciatica. When you strengthen the abdominal and back muscles, you provide support to the back and spinal structure while stretching exercises target muscles that cause pain when they are tight. What’s more, moving will help to exchange nutrients within the discs to keep them healthy and prevent pressure on the sciatica nerve. However, before starting a physical program, it is important to get an accurate diagnosis to know the underlying cause of the sciatica pain as doing the wrong type of exercises can worsen your health condition. TEMPUR® for Sciatica relief With its unique material, TEMPUR® helps support your spine in perfect alignment, which is crucial for preventing further injury. It responds to your body’s unique shape, weight, and temperature, automatically adapting to support your body and reducing the pressure points on your body, thus tossing and turning during your sleep. The less you move, the less likely your spine can be re-injured. With all its qualities and benefits, a Tempur® mattress can be a powerful tool to sleep off your plain and aid the healing process. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Mattress Change for the Best Does your mattress have a dip or does it sag? Is it creaky? Is it torn somewhere? Do you wake up with stiffness or back pain? When was the last time you changed your mattress? If it’s been more than 10 years or if you responded in the affirmative to the first questions, it is high time to act. Buying a new mattress is an important investment, so you need to choose wisely. What’s more, we spend a third of our life sleeping, it is therefore critical to be certain your mattress is doing its job right! Whether you're a TEMPUR® product owner or you’re considering your first purchase, here are a few reasons you can buy with confidence a TEMPUR® mattress. 1: More responsive to your body TEMPUR® material automatically responds to your body’s unique shape, weight and temperature. Whether you sleep on your back, side, or stomach, the mattress perfectly conforms to you and you instantly get the exact support and comfort your body needs. 2: Pressure points won’t be a nightmare TEMPUR® material reduces pressure points, that is, areas where your body presses against the mattress. It adapts to the curves of your body to support you evenly. Heavier areas, like your shoulders and hips, sink in further, while lighter areas sink in less. And the even support allows for better alignment of your spine and body. 3: Less motion and motion transfer Pressure points trigger discomfort, so you may have the tendency to shift position during the night. Sleeping on a TEMPUR® mattress thus dramatically reduces tossing and turning by absorbing your weight. And if you are sharing your bed, each person is supported independently, so no one rolls toward the other! Your partner won’t even realise if you get up in the middle of the night. We believe in our mattresses and stand behind them. The TEMPUR® material sets our mattresses apart and we are backing up this promise with our 15 years limited warranty on our mattresses. We know you will experience your best night’s sleep on them, so change for the best and shop confidently. Wishing you the best nights sleep, The TEMPUR® Mauritius Team How many hours of sleep do YOU need? How are your mood, energy and health after a poor night’s sleep versus a good one? Do you often complain about how you had a bad night instead of asking yourself “How often do I get a good night’s sleep?” Sleep needs vary across ages and are especially impacted by lifestyle and health. Inspired by a two years in depth study by the American National Sleep foundation*, this article will help you to determine how much sleep you need. Do we really rest when we sleep? Most of us know the old adage: “getting a good night’s sleep is important”; but how many of us actually acknowledge and understand that humans need sleep to survive exactly like food, water and oxygen? Together with diet and exercise, sleep is a critical component and a vital indicator of overall health and well being. Remember, we spend up to one third of our lives asleep, and the overall state of our sleep health must remain an essential question throughout our lifespan. Too many of us have forgotten what it feels likes being really, truly rested. Coffee, energy drinks, alarm clocks, external lights and electronic devices are also making things worse and interfere with our natural sleep/wake cycle. Understand how much sleep you need. Due to the fact that sleep needs vary across ages and are especially impacted by lifestyle and health, it's important to look at the big picture and to examine what lifestyle factors are affecting the quality and quantity of your sleep. Pay special attention to your own individual needs, examine your work schedule and amount of stress, assess how you feel on different amount of sleep and ask yourself these questions: - Am I productive, healthy and happy on seven hours of sleep? - Am I experiencing sleep problems? - Do I depend on caffeine to get through the day? - Do I feel sleepy when driving? Recommended sleep durations In 2015, the American National Sleep foundation* along with a multi-disciplinary expert panel participated in a rigorous scientific process that included reviewing over 300 current scientific publications and voting on how much sleep is appropriate throughout the lifespan. The conclusion of the report was new recommendations for appropriate sleep durations and wider sleep ranges for most age groups. Usually, the sleep ranges fall into 2 categories: (1) recommended and (2) not recommended. To make it more accurate and help people based on their individual needs, a new range was created: (3) may be appropriate for some individuals. Study the chart in this link and find your perfect sleep range for a healthy life and a truly resting sleep. The final word - Make Sleep a Priority. Scheduling sleep like any other daily activity on your to-do list should be a first step towards a healthy life. But don’t put it at the end of the list and the last thing to do for the day – stop doing anything else and keep up with the sleep schedule as the top priority. Wishing you the best nights sleep, The TEMPUR® Mauritius Team *About the American National Sleep Foundation The National Sleep Foundation is dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990 by the leaders in sleep medicine, NSF is the trusted resource for sleep science, healthy sleep habits, and sleep disorders to medical professionals, patients and the public. Narcolepsy, sleeping without warning Narcolepsy is a lifelong sleep disorder that makes the affected person feels overwhelmingly tired and in severe cases, have sudden uncontrollable sleep attacks. It appears in women and men equally. Narcolepsy is the most well known hypersomnia. The cause of narcolepsy is still unknown, but recent research suggests that many people suffering from narcolepsy with cataplexy have low levels of the neurotransmitter hypocretin, a chemical that regulates arousal, wakefulness and appetite. Types of Narcolepsy The disorder has two major types: Narcolepsy with cataplexy where muscle weakness is triggered by strong emotions and another type without cataplexy, where people have sleepiness but no emotionally triggered muscle weakness, and generally have less severe symptoms. Another very rare type is known as secondary narcolepsy, which occurs with injury to the hypothalamus. In addition to any of the typical narcolepsy symptoms, people with secondary narcolepsy also have severe neurological problems and require large amounts of sleep. Symptoms of Narcolepsy Excessive daytime sleepiness: This is the main symptom, more common than disturbed sleep during the night. The person has no control over the severe sleepiness which often occurs without warning. These sleep attacks can happen a number of times per day and can last from a few minutes to an hour. Cataplexy: In cataplexy, the person suddenly looses the strength and control in some of his muscles whilst awake. Emotions such as laughter or anger can trigger cataplexy. The attacks last for under a minute and can happen several times a day. Hallucinations: They can happen either as the person is falling asleep or waking up and may seem like a vivid dream. Sleep paralysis: The person is conscious but unable to move his body when waking up from sleep or (sometimes) when falling asleep. The paralysis just lasts for a minute or two, does not affect breathing and is not dangerous. Treatment Currently no cure for Narcolepsy exists, nor any way to replace the missing hypocretin. The symptoms of narcolepsy can vary greatly from one person to another, as can the treatments and their effectiveness. In any case the best course of action would be to first consult a doctor or a sleep expert. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Good Sleep is a Reachable Dream World Sleep Day is an annual event that will be held on the 18th of March 2016. Its goal is to raise awareness of sleep disorders and highlight the burden that they place on society. Research shows that not getting enough sleep or not sleeping well affects learning, behaviour, mood and overall well-being. Sleep deserves its place alongside diet and exercise as one of the pillars of good health. The World Sleep Day Committee has launched the slogan for 2016: “Good sleep is a reachable dream.” The message expresses a desire that comes true for only part of the world population. Sleep problems constitute a global epidemic that threatens health and quality of life for up to 45% of the world’s population. Better understanding of sleep conditions and more research into this area of medicine will help reduce the burden of sleep disorders on society. The 10 Commandments of Sleep To maintain or restore natural, refreshing and healthy sound sleep, the World Association of Sleep Medicine suggests its 10 Commandments of Sleep: Fix a regular bedtime and waking time. Do not exceed 45 minutes of daytime naps. Avoid excessive alcohol or smoking 4 hours before bedtime. Avoid caffeine 6 hours before bedtime. This includes coffee, tea, sodas, as well as chocolate. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable. Exercise regularly, but not right before bed Find a comfortable sleep temperature setting and keep the room well ventilated. Block out all distracting noise and eliminate as much light as possible. Reserve your bed for sleep and sex, avoiding its use for work or general recreation. And, last but not least, Use comfortable, inviting bedding. Reach your dream with TEMPUR® What are the elements of good quality sleep? Duration - The length of sleep should be sufficient for the sleeper to be rested and alert the following day. Continuity - Sleep cycles should be seamless without interruption. Depth - Sleep should be deep enough or sufficiently sound to be restorative and refreshing. Choosing the right bedding is the first step to reach your dream sleep! TEMPUR® promotes the cause of good sleep year round and since 1991! With the unique material of its comprehensive range of products, forget the nightmares of tossing and turning or waking up achy. Your body, mind and soul deserve quality sleep on a quality mattress and pillow that will provide support for years so you can celebrate World sleep day everyday! Wishing you the best nights sleep, The TEMPUR® Mauritius Team Let’s Sit Better! From the driver’s seat, to the office chair, to the sofa at home, we spend most of our days sitting. And we pay a price for this sedentary lifestyle. Sitting may actually cut years off your life. Too much sitting also leads to weight gain, heart disease, over productive pancreas, colon cancer, muscle degeneration... Lack of exercise is sitting's evil accomplice. If you are stuck at your desk for a while, shift positions frequently, get up and stretch in the middle of a thought, pace while on a phone call, or even fidget. To stay active and combat sedentary behaviour, take short walks during lunch and throughout the day, taking the stairs instead of the elevator Sit correctly. We know that we need to sit less and make regular breaks to stretch, move and exercise to avoid injury, but we should also try to sit correctly. If you work in front of a computer, you should, for instance position and use the mouse as close to you as possible to avoid awkward bending; position frequently used objects, such as your telephone or stapler, within easy reach; place your keyboard in front of you when typing. Leave a gap of about four to six inches (100mm-150mm) at the front of the desk, to rest your wrists between bouts of typing (your wrists should be straight when using a keyboard); place your screen directly in front of you (about an arm's length away, with the top of the screen roughly at eye level); place your chair at the right height, so you can use the keyboard with your wrists and forearms straight and level with the floor. Your elbows should be by the side of your body, so that the arm forms an L-shape at the elbow joint. Sit better with TEMPUR®’s Seat Wedge. If you spend most of your day sitting at an office desk, it’s odds-on that you will end up with back pain sooner or later. It may seem a lesser evil, but this chronic pain is still incapacitating. Don’t sit yourself to pain, tackle your back problem with a seat wedge. TEMPUR®’s Seat Wedge helps you sit correctly in the best possible posture. It helps you position your feet flat on the floor by getting your bottom up higher than your knees, thus allowing your pelvis to stay in the correct position. With its shape and material, TEMPUR®’s seat wedge helps bring your spine to an upright position to relieve back pain. Sitting for prolonged periods of time has been connected with several health risks. TEMPUR® cannot stop you from over-sitting, but definitely has the best technology to help you sit better! Learn more about the seat wedge on our accessories page! Wishing you the best nights sleep, The TEMPUR® Mauritius Team The right mattress when you are pregnant For most women, pregnancy is considered to be a time of joy, but it’s not all roses. For many it can also be a time of sleep disturbance. According to the National Sleep Foundation's 1998 Women and Sleep poll, 78% of women report more disturbed sleep during pregnancy than at other times. Many women also report feeling extremely fatigued during pregnancy, especially during the first and third trimesters. Considering the physical and emotional demands of pregnancy and the prevalence of sleep disorders among pregnant women, it’s no wonder that expectant mothers become so tired. Few Physical Reasons for Losing Sleep - You body changes and your old sleep position may not suit anymore. - You might be feeling the aches of normal pregnancy such as nausea, haemorrhoids, bloating, heartburns etc. - As your baby grows, your bladder can hold less fluid and you might need to go several times to the toilet. - Hormonal changes may have an inhibitory effect on muscles, which may result in snoring. - In a study of over 600 pregnant women, 26% reported symptoms of restless legs syndrome (RLS) Tips to sleep better - Plan and schedule your sleep. The more you are tired, the more it must be your priority. - Unless your doctor has advised against it, try to exercise for at least 30 minutes per day. - Sleep on your left side to improve the flow of blood and nutrients to your foetus and to your uterus and kidneys. - Try to avoid lying on your back for extended periods of time. - Drink lots of water during the day, but cut down on the amount you drink in the hours before bedtime. - In order to avoid heartburn, do not eat large amounts of spicy, acidic or fried foods. - Put a nightlight in the bathroom instead of turning on the light to use the bathroom - this will be less arousing and help you return to sleep more quickly. - Add daytime naps as necessary, but reduce them or nap earlier in the day if you have difficulty falling asleep at night. The Best Mattress for the Greatest Adventure Your body is hard at work, and a good night’s sleep can be hard to come by. A new mattress can really help – whether it’s providing you with the right support or just giving your growing body some more space! TEMPUR® Mattresses provide the most unique sleep solution available. A thick memory foam layer will contour to your unique body shape for custom support, and also help keep out allergens that you could be sensitive to during your pregnancy. Their properties enable this material to remain firm where needed and soft where desired, creating a custom fit for each individual. Designed for durability, a TEMPUR® mattress will be there to create great sleep and years of happy moments with your new bundle of joy. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Sleep through your partner’s tossing and turning Trying to get a decent night’s sleep with your partner is sometimes a real challenge. His or her movements can turn your sleeping by your side a real nightmare. British sleep expert Neil Stanley says couples who share a bed have 50 percent more disrupted sleep than those who sleep apart. A 1994 study published in the journal "Sleep" indicated that sleepers often move in concert with their partners in an almost choreographed sequence of tossing and turning. Kicking your partner out of bed might not be the solution. So with tossing and turning, how can your bed be a haven for your couple? Man or Woman? We all change sleeping position around 20 times a night, but men seem to shift around more than women, says Professor Jim Horne, director of Loughborough University’s Sleep Research Centre. “In one experiment, we placed movement sensors on men and women, and found that men move around twice as much in the night. And we saw that if the man is, say, twice as heavy as his partner, then whenever he turns he causes the mattress to spring up on her side, and she can actually be propelled quite far.” Why Toss and Turn? There are many reasons for tossing and turning. These include sleep apnea, chronic pain, periodic limb movement and acid reflux to name a few. Others include the bedroom environment being too warm or having too much light. In addition, excessive alcohol, caffeine and heavy meals before bed can lead to restless sleep. Smartphones, tablets, laptops and television also disrupt sleep psychologically (interacting with them is stimulating) and physiologically (the light they emit suppresses melatonin and can keep you awake longer). It may also be your mattress: if it is uncomfortable it can lead to restless sleep. Comfort for your fidgety partner The restless sleeper needs a mattress that precisely adapts to his or her body. One of the most reliable indicators of a mattress's comfort is the frequency of night time body position changes - tossing and turning. The fewer times you move, the better sleep you have. The TEMPUR® material absorbs and redistributes the bodyweight across the entire surface area to relieve his pressure points. The TEMPUR® mattress and pillow have been clinically proven to reduce tossing and turning by up to 80%. Comfort and Sleep for you Not only will your partner’s tossing and turning diminish dramatically with a TEMPUR® mattress, but you won’t even feel his movements! TEMPUR® material dramatically reduces motion transfer, so your partner’s movements will not disturb you. You are both supported independently and can sleep undisturbed, getting more hours of revitalising rest. With TEMPUR®, your partner’s movements will not disturb you again and bring back harmony in your bed and your couple! Wishing you the best nights sleep, The TEMPUR® Mauritius Team Coping with Restless Legs Syndrome (RLS) The effects of Restless Legs Syndrome (RLS) often extend well beyond the acute sensations in a patient’s limbs. When dealing with prolonged attacks, sufferers are often robbed of a full night’s sleep. 1: What is Restless Legs Syndrome (RLS)? Restless legs syndrome is a disorder of the nervous system that causes an almost irresistible urge to move the legs (or arms). As it usually interferes with sleep, it is also considered a sleep disorder. 2: What are the symptoms of RLS? Apart from the overwhelming urge to move the legs when they are at rest, the symptoms are difficult to put in words. They are most often described as creepy-crawly, itching, pulling, or tugging feelings in the legs. The sensations are usually worse at rest, especially when lying or sitting and can even be painful. 3: Is there a treatment for RLS? It’s not well understood what causes RLS, but researchers do know there is a connection between your lifestyle and how frequently your symptoms occur. The key to living with RLS is managing the symptoms. Lifestyle changes, like limiting caffeine and alcohol, taking iron supplements or a hot bath, and seeing a health care professional to discuss treatment options can help. Everyone experiences RLS differently, so it is important to work with your health care professional to determine the best way for you to control your symptoms. 4: Other tips for coping with RLS Both doctors and patients agree that a regular exercise regimen that is not too strenuous is important when it comes to controlling RLS. According to The New York Times, “A study found that people who walked briskly for 30 minutes, four times a week, improved minor sleep disturbances after four months. Regular, moderate exercise, healthful in any case, may help prevent RLS. Patients report that either bursts of excessive energy or long sedentary periods worsen symptoms.” Sleep Hygiene If you have trouble figuring out what helps you sleep, try keeping a sleep journal to see what works and what doesn’t. RLS can keep you from falling asleep, so it’s important that you do as much as possible to eliminate all the other issues that can keep you from having a good night’s sleep. Go to bed at the same time every night to promote sleep. Having a bedtime routine helps you fall asleep. And of course, choosing the best bedding products at TEMPUR®. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Sleep deprivation – A devastating, invisible sacrifice After a typical night’s sleep, you don’t feel restored or refreshed, you are sleepy during the day and you say to yourself you always felt that way. You may be suffering from sleep deprivation – the condition of not having enough sleep. It can be acute or chronic and causes fatigue, daytime sleepiness, clumsiness, weight loss or weight gain. A chronic sleep-restricted state can also affect adversely the brain and cognitive function. But what are the causes of this chronic lack of sleep? Are you so stressed by daily life that you don’t sleep well? Or are you trading sleep for more work, entertainment, and time with friends and family? Do you have a hectic lifestyle allowing only few hours in bed per day? These are few causes of sleep deprivation, and you may even be well aware that you are sleep-deprived but not really taking it seriously. As a matter of fact, we live in a world where sleep deprivation is, somehow, glorified: “I don’t need a lot of sleep, I’m stronger”; but the truth is that sleep-deprived people are paying a price. Sleep deprivation significantly affects your health, performance and safety. In the short term you can suffer from reduction of daytime alertness and of your ability to think and process information; the lack of energy that you feel may prevent you from taking part in family or friends events, resulting in a poor quality of life. In the long term, the consequences are larger and associated with numerous, serious medical illnesses, including high blood pressure, obesity, depression and mood disorders. Making small changes in your daily routine can already help and ensure uninterrupted, restful sleep. You can go to bed earlier and catch up due hours of sleep, avoid watching screens and devices emitting blue light (they trick your brain into thinking it's still daytime) and sleep in a dark, cool room. Try to relax in bed by reading a book under undirected light or listening to some music. And also visit our showroom to try a TEMPUR® mattress that will be a very helpful part of your journey to quality and healthy sleep. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Sleepwalking: The Must-Knows Sleepwalking or in its formal name, somnambulism, is a sleep disorder that causes people to walk in their sleep and in some cases to cook, drive, bath and even get violent. The sleepwalkers in most cases can’t respond during their sleepwalk and don’t remember the event at all after it ends. Sleepwalking in childhood Sleepwalking events are mostly common among children, in ages 3 to 8 years old. Quiet sleepwalking can be dangerous for children at these ages as they might walk towards a window or a door or simply sleepwalk outside the house. Sleepwalking in adulthood Although it’s rarer, sleepwalking in adults occurs, and when it does, the frequency of the events increases every year and stays for more years than in children. Causes If your parents or siblings are sleepwalkers, you’re more likely to sleepwalk, compared to a person with no sleepwalkers in his/her family. Not only genetics, but also sleep deprivation, stress, abnormal sleep schedule, alcohol and drug use can cause this disorder. Timing and duration Sleepwalking happens mostly during the first third of your night’s sleep and can last anywhere between 30 seconds to 30 minutes. Because the sleepwalker is in deep sleep during hisher sleepwalk, it’s very difficult to wake him/her up. According to the American National Foundation and unlike a common misconception, you should wake sleepwalkers. Taking precautions To prevent injuries, keep away sharp or breakable objects from around the sleepwalker’s bed. Also, to prevent the sleepwalkers from leaving the house (especially if they’re kids!), avoid bunk beds and make sure to lock all doors and windows inside. Treatment If you or your loved ones are experiencing sleepwalking you should know that although some drugs can help, sleepwalking might be stopped by improving your sleep hygiene. Hypnosis is also known to be one of sleepwalking treatments for adults. In any case the best course of action would be to first consult your doctor or a sleep expert. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Accessories for 2016 2016 is bound to contain more activities than 2015: for one, there is going to be ONE extra day in February. To accompany you in health during the year 2016, here’s a list of must-haves for a healthy, happy 2016! The Car-Comforter by TEMPUR® If you drive 30 minutes each day in 2016, that’s 183 hours that you’ll spend sitting in your car. That’s more than a week! For the health of your spine, consider investing in the car comforter. The comforter is not just about comfort; it will also support your spine and relieve pressure on your discs, keeping your spine healthy. The comforter is fully adjustable for ultimate comfort and support. Seat Cushion and Lumbar Support Just 3 hours per day spent sitting in 2016 will mean that 1,098 hours, or 6.5 weeks, of your 2016 will be spent on a chair. The seat cushion and lumbar support are sold separately, but together form the perfect support for your back. It will help absorb some of the pressure that sitting places on your spine, help keep your spine aligned, while helping you keep correct posture to prevent back pain and other back problems further down the road. TEMPUR® Topper 7 In 2016, we will spend 2,562 hours, or 106 days, in bed. That’s more than 3 months! So it better be the most comfortable place ever. The Mattress Topper 7 is a great accessory to upgrade your current mattress and make it more comfortable: with 7 cm of pure TEMPUR® quality material, this mattress topper enables you to experience the soft support of a TEMPUR® mattress while keeping your current mattress. It is a great accessory to help those who would like to relieve back pain, are recovering from surgery, or just need to get a more restful sleep. This topper relieves specific pressure points and helps you wake up feeling refreshed. Better sleep = Better year! Wishing you the best nights sleep, The TEMPUR® Mauritius Team Choose your health in 2016 With the New Year starting, and with the festivities behind us, it is time to decide what our 2016 is going to look like. If you are looking for new resolutions to make for 2016, here’s why and how to make good health your priority for 2016. 1: Fit exercise into a busy day Not everyone has the time to fit a whole hour at the gym every day. However, if you break down your exercise time, you might be able to fit in more exercise. 10 minutes of stretching in the morning will help loosen up all the muscles, ligaments and joints that didn’t move all night. 10 minutes of gentle exercises before lunch, and another 10 minutes in the afternoon will help you stay on track of your health resolution. 2: Eat less and earlier for dinner Heavy meals before sleep can result in a host of inconveniences: poorer sleep quality and weight gain since your body won’t have time to use up the fuel given by the food you consumed, and will store it instead. For your health in 2016, aim to eat smaller portions at dinner, and choose to eat a snack earlier during the day. Experts recommend going to bed at least 2 hours after dinner to put less stress on your system. 3: Invest in your sleep health Do not neglect the quality of your sleep: sleep is the only time that our bodies can recharge, and get ready for the next day’s activities that, in Mauritius, are bound to include at least some form of noise and air pollution, not to mention stress. Your body needs to be able to unwind completely, and that means that your bedroom and your bed need to be conducive to relaxation. Do not hesitate to invest in your sleep: you will be able to see improvements in other aspects of your health fairly quickly. Wishing you the best nights sleep, Here’s to a happy and healthy 2016! The TEMPUR® Mauritius Team New Year’s Resolutions for your bedroom 2016 is fast-approaching, and we all wish each other good health in the New Year. Yet sometimes we tend to forget that good health depends on the ability to get rid of all the stress accumulated during the day, and to help our bodies rest. Below are a few ways to make your bedroom a healthy environment for sleep in 2016. 1: De-clutter your bedroom During the year, we accumulate a lot of objects: presents with which we don’t quite know what to do, bits and pieces of things we were sure were going to be useful one day… in one word, junk. Removing all the clutter is important because visual mess makes us feel tired, and stressed. Walking into your bedroom should be like walking into a spa: the space should be neat and allow your eyes to relax, not feel overwhelmed. 2: Get rid of all electronics In a bedroom, only one thing is essential: your bed. Everything else is superfluous. Especially not recommended are TVs, phones and laptops. To get a good shuteye in 2016, resolve to make your bedroom a screen-free zone. Books and magazines will make much better sleep partners than TVs. 3: Invest in quality bedding When it comes to sleep accessories, quality is not to be played with. Waking up with back pain, a stiff neck, or a numb arm is no fun, and almost certainly guarantees that even though your eyes were closed for 7 to 8 hours, your body did not rest enough. As 2016 nears, invest in proper sleep accessories. We currently have a 40% off offer on our Deluxe 22 mattress. That’s 22 cm thick of pure TEMPUR® quality, engineered for comfort and support. As always, we invite you to visit us to experience first-hand one of our mattresses. Wishing you the best nights sleep, The TEMPUR® Mauritius Team The gift of health Every year, after the “Happy New Year” yelled at the top of our lungs to try to be heard over the sound of firecrackers, all of us make wishes for the New Year. We wish for better jobs, more money, less worries. But none of that can be enjoyed if we don’t have health. This year, we would like to invite you to think about investing in your and your loved ones’ health, and specifically in your sleep health, to enjoy all the things that 2016 has in store for you. Why does sleep health matter? Every night, while you sleep, your body regenerates – restful and restorative sleep is about allowing the body to relax, the muscles to regenerate, the immune system to reset, aches and pains to go away, and toxins to get flushed from your system. If you are not having a good night’s sleep, your body will not rest properly, and staying in good health will be much more difficult. Consider investing in a better mattress as a gift to yourself or your parents and family if you or they experience any of the following: - Waking up multiple times during the night - Waking up with back or neck pain - Waking up feeling tired - Having a better night’s sleep on another bed than on your own For 2016, TEMPUR® gives you a chance to give the gift of sleep health to your loved ones, with 40% off our Original Deluxe 22 mattresses. Check out the offer here! Wishing you the best nights sleep, The TEMPUR® Mauritius Team Travel without back pain Although exploring a different country can be a lot of fun, getting there can be a hassle: if you are on a long flight, it is not uncommon to experience back pain upon arrival. Here are some tips to make travelling as pleasant as possible for your spine and neck. 1: Lift your luggage in phases Experts recommend moving slowly when lifting heavy pieces of luggage, and breaking the movement into smaller steps. In addition, it is best to pack multiple smaller and lighter suitcases than one large, heavy one. If you have to carry heavy luggage, the recommended steps for lifting it are: - Bend at the knees, and use leg muscles to lift - If you have to turn, pivot on your feet, don’t twist your lower back - Carry your heavy items as close to your body as possible - Distribute weight evenly – if you are carrying a shoulder bag, switch sides often 2: Bring your back support Seats in planes and trains don’t often provide the right type of back and/or neck support. A lumbar support pillow can help make your trip much more comfortable for your lower back. TEMPUR® offers 2 options for lumbar support: our Lumbar Support pillow, which can be used on your office chair when you are not traveling, and our adjustable Car Comforter, which is perfect for making long drives comfortable for your lower back. More information here. 3: Support your Feet Few people know that the way your feet are positioned when you are sitting has a direct impact on your lower back. Your feet need to be placed on a flat surface when you are sitting; otherwise, you are putting additional stress on your back. If your seat is too high, place your feet on a footrest to keep your knees at a right angle. Your posture is also important: don’t slouch forward, keep your shoulders straight, and your back aligned with the back of your seat. Finally, try to move around as much as possible – every 20 minutes or so. Stand up, walk around, and stretch. Wishing you the best nights sleep (and a pleasant flight!), The TEMPUR® Mauritius Team Reference: Spine-Health Noisy bedroom? Here’s how to fix it By now, you know that we at TEMPUR® believe in the power of a good night’s sleep. Sometimes, however, noise from the street or from adjacent rooms makes it impossible to catch a good shuteye. Below are a few tips to make sure your bedroom is the sleep sanctuary you deserve. 1: Use furniture wisely Furniture absorbs sound waves and is a practical way of reducing noise. A thick bookcase placed against the wall works wonders to muffle sounds. Placing your bed against the wall furthest from the source of noise is also a quick solution. 2: Insulate your floor Floor insulation in the form of carpet or rugs will dim sounds coming from below if you live in an apartment. If you live in a stand-alone house, carpeting the floor of other rooms will muffle the sounds of people walking around the house. 3: Seal the gaps in your windows and doors Using a sealant, close up the gaps in your windows and doors that might be letting noise in. Sealing these gaps not only protects you from outside noise; it also helps reduce your electricity bills if you have a space heater or an air conditioning unit in the room: there will be a smaller chance of your modified atmosphere escaping through the gaps. 4: Use other noises A quick and easy way to drown out outside noise is to put some white noise in your bedroom – box fans, air conditioners and space heaters all create white noise, and can put you to sleep. Those looking for a more pleasant option can opt for a sound machine, to fall asleep to the sound of waves crashing, or birds chirping. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Reference: HuffPost Home 5 Fun Facts on Sleep Talking #1: There is an official name for sleep talking Somniloquy is the formal name of sleep talking. Like in a soliloquy, sleep talkers will talk to themselves, but it will be in their sleep. Unlike a soliloquy, however, sleep talking can be spontaneously induced, or be the result of someone else conversing with the sleeper. #2: Men and children talk more in their sleep Although somniloquies can happen to anyone and that periods of sleep talking are usually short, males and children tend to be more affected by the condition. #3: Somniloquies don’t always reveal our unconscious thoughts Sleep talking episodes can range from incomprehensible mumbling to long, intelligible dialogues. Not much is known about the content of somniloquies. The US National Sleep Foundation writes that “it may relate to past events, experiences, and relationships that no longer have current relevance or emotional impact.” [Read: if your partner is saying an ex’s name in their sleep, it does not necessarily mean that they still love them] #4: Somniloquies are not admissible in court! Since all sleep talkers are unaware of what they are saying, most courts would generally consider the content of somniloquies not to come from a rational or conscious mind and would therefore not admit it as evidence. #5: It is possible to reduce sleep talking Sleep talking is not a dangerous condition in itself, but it may be symptomatic of other undiagnosed sleep or (rarely) psychiatric disorders, and it may be interrupting the sleep of the sleep talker’s partner. For this reason, if the condition is severe and persists, please talk to your doctor. General ways to reduce sleep talking are: better sleep hygiene (sleeping and waking at specific times), and refraining from alcohol, heavy meals and excessive stress. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Reference: US National Sleep Foundation How to make sitting less bad for your health Sitting is proving more and more to be linked to a diverse set of medical conditions such as poorer mental health, heart diseases and disability. But are there ways to reduce the harmful effects of sitting? What can we do if our jobs require us to sit for long hours? This article explains it all. Experts recommend standing up once every 30 minutes, to stretch and walk around, to get the blood flowing through our legs, and to remove the pressure on the discs in our back. Often, however, we get busy with work and forget to stand up. Even if we do remember to stand up, the truth is that we are still spending 7+ hours sitting, which is harmful to us. Indeed, more and more health experts are arguing that we need to see sitting and exercise as two separate behaviours, each having a distinct impact on our health. This means that while doing one hour of exercise is great, it may not cancel out the 8 hours we spend sitting at our desks. With this argument, comes the conclusion that we need to think about how to SIT better, how to make sitting in itself less bad for our health. It is this logic that has led the researchers at TEMPUR® to develop a way to reduce the harmful effect of sitting. TEMPUR®’s seat wedge is designed to relieve pressure on the back. Due to its shape, the seat wedge pushes the pelvis forward, which helps bring your back to an upright posture. But don’t take our word for it: stop by our showroom to try our seat wedge. You’ll see, you’ll never want to sit another day without it. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Reference: WebMD Exercise for a pain-free neck: the Chin Tuck Performing neck strengthening exercises at least once a day can not only help relieve neck pain, but it can also help improve posture, and overall spine health. As with all neck exercises, you should stretch, not strain, your muscles – be as gentle as possible, and if you feel pain, it means you have overstretched. This exercise should not cause any pain. Chin Tuck Exercise This exercise can be done multiple times in the course of the day, as you sit in your car, or at your desk. It is recommended to do a chin tuck as soon as your neck and shoulder blades start to hurt. If you are doing the chin tuck for the first time, stand up against a door jamb or a wall. How to do the chin tuck: - Keep your spine straight against the door jamb, and slowly tuck your chin in and pull your head back until the back of your head touches the door jamb. Your head should not be looking up. - Hold the above position for 5 seconds, and then relax. - Repeat the exercise 10 times. - Once you have done the exercise in a door jamb 10 times, you may start doing the exercise standing or sitting without a door jamb. - Feel free to perform the exercise 6 to 7 times a day. In a car, the headrest will give you guidance for how far to aim when pulling your head back. This exercise will stretch the usually tight muscles on the side of your neck and at the base of your skull, and will strengthen the generally weak muscles in front of your neck and in your upper back. Wishing you the best nights sleep, The TEMPUR® Mauritius Team Reference: Spine-health How to make your bedroom the best place for sleep A lot of people believe that they can sleep anywhere, but your bedroom setup can affect the quality of your sleep. Here are some tips to make sure your bedroom will help you get the best night’s sleep. 1: Use colour psychology This term refers to the psychological effect that colour has on our brains. A 2013 study done by Travelodge UK revealed that the top 5 colours to paint a bedroom for longer sleep are: blue, yellow, green, silver and orange, with purple being the worst colour for a bedroom. People who slept in blue bedrooms reported sleeping for almost 8 hours, while people in purple bedrooms slept only 5 hours and 56 minutes on average. 2: Get rid of distractions Watching TV in bed may give you the impression of relaxation, but the truth is that all screens (TV, laptop, tablets and smartphones) stimulate your brain, and prevent it from relaxing properly. Prefer a book instead, and you will find yourself sleeping much faster. 3: Watch the heat! Summer is almost here, and the nights are getting warmer. A warm bedroom will prevent you from having restful sleep, so think of investing in a fan or an air conditioning unit to cool down your bedroom. A cooler bedroom will help you doze off for hours. 4: Clean up A cluttered bedroom will influence the quality of your sleep. Clean up your mess, and you will see that you will sleep better at night. 5: Get the right mattress A comfortable, supportive mattress in a bedroom makes all the difference. And we at TEMPUR® are always happy to help you choose the perfect mattress for your specific needs. So don’t hesitate to get in touch with us! Wishing you the best nights sleep, The TEMPUR® Mauritius Team Reference: WebMD, HuffPost, Travelodge UK Teeth grinding during sleep - FAQ Is teeth-grinding a medically-recognized condition? Yes! Doctors even have a name for it: bruxism. Is teeth-grinding harmful? Sporadic teeth-grinding is not usually harmful, but regular teeth grinding can damage your oral health. Severe forms of bruxism can lead to teeth loss, or changes in the appearance of your face. Why do people grind their teeth during sleep? Bruxism can be caused by several factors: stress and anxiety, sleep apnea (one or multiple pauses in breathing during sleep), or missing/crooked teeth. How do I know if I grind my teeth during sleep? Teeth grinding is like snoring: the people doing it usually have absolutely no idea they are doing it, but those around them can hear them perfectly! With teeth grinding, waking up with a slight headache or a sore jaw is a common symptom. A dentist can look for jaw tenderness and excessive wear on your teeth. What do I do if I grind my teeth? Lots of options are available to you: - Talk to your dentist. Dentists sometimes prescribe a mouth guard. - Try to reduce your stress levels: try exercise, meditation, relaxation techniques. - If your bruxism is caused by a sleep disorder like sleep apnea, treating the condition will help relieve your symptoms. - Cut back on caffeine and alcohol. - Avoid chewing gum as it makes your jaws get used to clenching. - Relax your jaw muscles by holding a warm washcloth against your cheek It is always a good idea to talk to your doctor for any medical condition that you may have. Wishing you the best nights sleep! The TEMPUR® Mauritius Team Inspiration and information from WebMD. Why a mattress topper? 5 reasons to get the TEMPUR® Mattress Topper 7 1: It is the ideal solution for anyone wishing to improve the quality of their sleep, but is not yet ready to commit to a full TEMPUR® The Topper offers 7 cm of pure TEMPUR®-engineered comfort and support. Like a TEMPUR® mattress, the Topper conforms to the shape of your body, relieving pressure points, and helping you relax as you sleep. You’ll wake up feeling refreshed. 2: It can be placed on any mattress in good condition. Its versatility enables it to be the perfect addition to a bed for someone who suffers from back or neck pain, is recovering from surgery, or just wants more comfort. Simply choose the topper size that is most appropriate for your bed, and enjoy! We have 3 sizes available: 90cm x 200cm, 140cm x 190cm, and 180cm x 200cm. 3: Each of the sides of the Topper offers a unique sleep experience: You may choose either a smooth feel, or a cosy one. You thus keep full control over your sleep experience. 4: The Mattress Topper 7 meets Oeko-Tex 100 standards, which means that it has been tested for harmful substances and poses no risk to health. 5: Designed in neutral colours, it is a discrete and aesthetically-pleasing addition to your bedding. Wishing you the best nights sleep! The TEMPUR® Mauritius Team Relieve your neck pain Sitting at a desk and driving for long hours often lead us to tilt our heads and neck forward, causing certain muscles to shorten and become tight. Below are some tips to relieve tight neck muscles. Use utmost caution when performing any of these stretches, and make sure you go only as far as feels comfortable to you. The point is to stretch, not strain, your muscles. 1: Corner Stretch This stretch is so named because it needs to be performed in the corner of a room. Standing at about 60 cm away from the corner, place your feet together. Place your forearms on each of the walls in front of you, with elbows slightly below the level of the shoulders. Lean forward as far as possible without pain, and hold the position for about 30 seconds. You should feel a gentle stretch in the front of your shoulders and in your chest. 2: Levator Scapula Stretch This stretch can be performed sitting or standing and requires a solid vertical surface, like a wall or a door. Standing slightly away from the wall, place your body perpendicular to the wall, such that you form a T. Face forward. Lift your hand above your shoulder, and straighten your arm against the wall. Rest only your forearm and elbow against the wall in a gentle stretch. Slowly turn your head away from the side that is being stretched, and then look down, pulling your chin in, as shown in the picture. You may enhance the stretch by placing your other hand behind your head, and gently pulling your head forward. Hold the position for about 30 seconds. You should feel a gentle stretch in the back of your neck. Wishing you the best nights sleep! The TEMPUR® Mauritius Team Reference: Spine-health Sleep apnea Sleep apnea is a fairly unknown sleep condition said to occur when there are one or multiple pauses in breathing during sleep. Loud snoring and fatigue after a night’s sleep could indicate the presence of sleep apnea. Sleep apnea exists in 2 main types. The most common type, obstructive sleep apnea, occurs when the muscles in the throat relax and block the airway. The second type is central sleep apnea, caused when the brain fails to send the correct signals to the muscles that control breathing. While obstructive sleep apnea tends to be accompanied by loud snoring, people suffering from central sleep apnea usually do not snore. Experts recommend seeing a doctor if you experience loud snoring that disturbs the sleep of others, especially if snoring is followed by periods of silence. Other symptoms include daytime sleepiness, awakening with a dry mouth or sore throat, headaches in the morning, and abrupt sleep interruptions. Doctors will be best suited to accompany the treatment of sleep apnea. Until you are able to see a doctor, experts recommend sleeping on your side, avoiding alcohol right before bedtime, and avoiding sedatives, as they tend to worsen obstructive sleep apnea. Wishing you the best nights sleep! The TEMPUR® Mauritius Team Reference: MayoClinic Sleep and food: what to eat for the best night’s sleep What we eat right before going to bed can influence the quality of our sleep. Below is a list of recommendations for a quality snooze. 1: Eat tryptophan-rich food Tryptophan is a sleep-inducing substance, and thus will help you fall asleep faster. Food containing tryptophan include: milk and dairy in general, nuts and seeds, bananas, honey, and eggs. 2: Have a small snack The keyword here is small. Heavy meals before bedtime activate digestion, which may lead to trips to the bathroom during the night. On the other hand, research shows that a little bit of energy obtained through a small snack enables your system to put itself to sleep. If you suffer from insomnia, consider having a bowl of cereal and milk, yogurt and crackers, or bread and cheese. 3: Avoid high-fat and protein-rich foods before bed Research shows that high-fat foods not only make you gain weight, they may also disrupt your sleep cycle. Protein-rich, high-fat foods are harder to digest. For a good late-night snack, opt for one of the snacks suggested above. 4: Beware of hidden caffeine We probably all know to avoid coffee at night, but there are other often overlooked sources of caffeine that keep us awake at night. For a good night’s sleep, cut out chocolate, cola, tea, and decaffeinated coffee from your diet four to six hours before bedtime. 5: Avoid the night-cap The problem with alcohol at night is that one glass may help you fall asleep faster, but it can also cause you to wake up during the night, have a restless sleep, and cause other inconveniences such as night sweats, headaches, and nightmares. To balance your alcohol intake at night, drink some water. Wishing you the best nights sleep! The TEMPUR® Mauritius Team Reference: Spine-health Relieve Your Lower Back Pain with These Overlooked Remedies Anti-pain medication and surgery are often the go-to remedies for lower back pain. However, research on pain management shows that there are more ways to change your body’s pain response. Here are a few tips: Release your inner endorphins Endorphins are often known as the happiness hormones, for their capacity to reduce pain and stress, relieve anxiety and depression. They work as the body’s natural pain reliever. To release more endorphins, try some of the following activities: aerobic exercise, getting a massage, deep breathing and meditation, acupuncture, laughing and smiling, eating dark chocolate, listening to music you love, being social. At the very least, distracting yourself from the pain rather than focusing on it will help make it more manageable. Stretch your hamstrings twice daily Your hamstring muscles are located at the back of your thighs. Tight hamstrings put a lot of strain on your lower back, so gently stretching them every day helps relieve lower back pain. By far the easiest hamstring stretch is to stand straight, bend forward at the waist, keeping your legs fairly straight. Try to touch your toes but stop the second you feel a slight stretch at the back of your thighs (i.e. in your hamstrings). There is no need to strain your hamstrings. Get a good night’s sleep There is often a vicious cycle between pain and sleep: pain prevents sleep, and lack of sleep makes pain worse. Approximately 2/3 of people suffering from chronic back pain also report sleep disorders. So it is often important to treat both the sleep condition and the pain together. Ideas to improve sleep include cutting down on caffeine, eating the correct foods, and using relaxation techniques such as writing, reading and gardening. Wishing you the best nights sleep! The TEMPUR® Mauritius Team Reference: Spine-health 2016 hasn’t been your year? Researches have demonstrated that people who get enough sleep are successful, more focused and happier. Kick-start the new year by improving the quality of your sleep. The right mattress can drastically improve your quality of sleep by helping you rest better so you won’t be waking so many times throughout the night. The better you sleep, the better you will feel and function throughout the following day. You can vastly improve the quality of your sleep and decreased back discomfort by getting a high quality mattress. When it comes to comfort, firmness, softness or support, you all have your preferences. This is why, at TEMPUR®, we have a mattress for every sleeper. The feeling of being weightless We just love saying it, The TEMPUR® material was originally developed by NASA to relieve the pressure experienced by astronauts during lift off. It’s quite amazing, right? Well, lying on a mattress made of this material is even more amazing. You feel completely weightless and surrounded by out-of-this world comfort. https://www.facebook.com/TempurMauritius/videos/1135268826592625/ Nobody’s rebound You all change sleeping position around 20 times a night. When you move, it causes the mattress to spring up on your side and this can disturb the person sleeping next to you. That’s where motion absorption comes into play. Our exclusive TEMPUR® material causes our mattresses to have almost no rebound effect. You can move freely and find your most comfortable position without bothering your partner. All you have to do is to choose from our selection the mattress you will both love forever. https://www.facebook.com/TempurMauritius/videos/801230249996486/ Be on Cloud Nine The TEMPUR® Cloud Mattress Collection is the perfect mix of softness and support. An extra layer of comfort has been added to the unique TEMPUR® material for a feeling of instant relaxation. Seventh heaven If you suffer from back discomfort, the right mattress can do wonders for reducing pain by supporting your body adequately. For those who like a firmer feel, the TEMPUR® Original is made for you. If you enjoy the ease of movement of a traditional spring mattress combined with luxurious comfort, then the TEMPUR® Sensation is what you are looking for. The TEMPUR® Hybrid Mattress range is for those who want it all- pressure relief, plush comfort and the responsive feel of a spring mattress. Wishing you the best night’s sleep, The TEMPUR® Mauritius Team Sleep Drunkenness Also known as confusional arousal, sleep drunkenness is the condition of waking up in a confused state, not knowing where one is. While the confusion often dissipates after a few seconds, the most severe forms of sleep drunkenness can lead to physical harm to self or to others, explained lead researcher Dr. Maurice Ohayon, a professor of psychiatry at Stanford University School of Medicine. Sleep drunkenness can occur even during a nap. Causes of sleep drunkenness remain unclear, says Ohayon. In a study of 19,000 people, Ohayon’s team noted that the condition often appears together with other sleep or mental health problems. 1 in 7 study participants said that they had experienced sleep drunkenness in the past year. 84% of those having experienced sleep drunkenness reported having other sleep disorders, having a mental health disorder (depression, bipolar disorder, alcoholism inter alia), or having consumed psychotropic medication. Sleep drunkenness was also associated with sleeping too little or too much. People who slept less than 6 hours a night, and those who slept more than 9 hours had a slightly higher likelihood of experiencing sleep drunkenness. Finally, Ohayon noted, some people experiencing sleep disruptions caused by jet lag or sleep apnea, also tended to suffer from sleep drunkenness. There is still ongoing debate about whether sleep drunkenness is its own condition or whether it is a symptom of other disorders. Researchers have noticed that the condition tended to disappear when other co-occurring disorders were treated. At this stage, the main recommendation made by experts is to stay on a proper sleep regimen, sleeping and waking at regular hours. Wishing you the best night's sleep! The TEMPUR® Mauritius Team. Inspiration and information from WebMD. How to choose the best pillow based on your sleep position? Although we move around while we sleep, we predominantly sleep in one position. To determine your predominant sleep position, sleep professionals suggest taking note of the position in which you wake up: because you unconsciously switched to this position, it is most likely your body's preferred one. Whether you are a back, stomach, or side sleeper, correctly choosing and positioning your pillow(s) can make a big difference for your neck and spine. Back sleeper: Your pillow should adequately support the natural curvature of your head, neck and shoulders, and should be lower than a pillow used by a side sleeper. It is also recommended to place a pillow or two under your knees, as this soothes any strain on your back, and helps your spine remain in a neutral position. The Symphony Pillow by TEMPUR® is a good fit for back sleepers. Stomach sleeper: Choose a relatively flat pillow, so that your head and neck are not unnaturally twisted to either side. Experts recommend placing another flat pillow under your stomach, as this will help your spine stay aligned. The Ombracio Pillow by TEMPUR® is particularly adapted to stomach sleepers. Side sleeper: Make sure your pillow supports your head and neck and allows your spine to remain straight, following a smooth horizontal line. The Original Pillow by TEMPUR® will ensure proper support for your head, neck and shoulders. Once your upper spine is supported, the best way to keep your lower spine neutral is either: to bend both knees and place a pillow between the knees, or: to bend the upper leg only and place it on a pillow that will keep your hip and knee aligned. If you don't support your knees with a pillow, your upper leg will tend to rotate downward, pulling your pelvis and straining your back. Wishing you the best night's sleep! The TEMPUR® Mauritius Team. The Colours We Dream In According to research, should you ask 10 people around you the colour in which they dream, 8 will tell you that they dream in colour, and 2 will report dreaming in black and white. If you check the age of the 2 people, it is likely that they will be older than the other 8. Why? Recent research by the University of Dundee, in Scotland, is bringing some clarifications to the question: the colour in which people dream could be linked to their age, and their exposure to black and white TV. The results of the study suggest that the people exposed to black and white TV during their childhood will report dreaming in black and white, while younger generations exposed to colour TV dream in colour. There seems to be a critical stage during childhood when watching TV influences the way dreams are formed. Watching colour TV during childhood would be associated to dreaming in colour for the rest of our lives. Another interesting aspect of dreaming in colour is that we tend to remember the vivid colours that we see in dreams. One explanation put forward by Robert Hoss is that the intensity of the colours we see in our dreams is linked to the intensity of our emotions, either before or during the dream. This hypothesis follows the same logic of influence on dreams as research that showed that powerful odours influence our sleep: foul smells tend to trigger bad dreams, while nice smells tend to encourage good dreams. Wishing you the best night's sleep! The TEMPUR® Mauritius Team. 3 Known Facts About Sugar and Sleep 1: Sugar makes you sleepy. Most people think that sugar will give them an energy boost. While this is true initially, the effect is not long lasting, causing us to crash and feel sleepy. This may be the reason behind the post-lunch crash known by so many of us. Research comparing light physical activity to sugar consumption showed that physical activity is more stimulating than sugar. So if you need an energy boost, go for a brisk walk, don't eat a sugary energy bar. 2: For people with diabetes, proper sleep is as important as diet. Scientists are now discovering a stronger link between sleep problems and diabetes. Sleep deprivation does not simply affect the routine of diabetic patients, which is dangerous in itself because routine is important for proper management of diabetes. It also seems that our body reacts to sleep loss in a way that can mimic insulin resistance, a precursor to diabetes. In insulin resistance, cells fail to use the hormone efficiently, resulting in high blood sugar. 3: Eating too much sugar can affect quality of sleep. Consumption of sugar at regular intervals throughout the day can cause our body to get used to processing mostly sugar, and it will continue to do so throughout the night, leading either to small boosts of energy or hunger pangs, which prevent restful sleep. More importantly, frequent sugar consumption can teach our body to get most of its energy from sugar, and it doesn't get around to burning fat, which is what it is designed to do, especially at night. High blood sugar levels can thus feed into a cycle whereby we suffer from restless sleep, wake up feeling hungry, eat more sugar because we feel that it will give us energy, but again sleep poorly during the night. Wishing you the best nights sleep! The TEMPUR® Mauritius Team 4 Times a Bed Wedge Can be Your Best Friend There are moments in life that aren't quite as comfortable as we imagine them to be. Something is amiss: your back starts to hurt, your legs get tingly, your neck feels strained. Often, these sensations of discomfort can disappear with one small solution: TEMPUR®'s bed wedge. Below are 4 times that the bed wedge can be your best friend. 1: You are experiencing mild heartburn: In these moments, gently elevating your torso can provide relief from acid reflux. TEMPUR®'s bed wedge is not a medical device, but it can help make you sleep more comfortably should you need an inclined pillow. 2: You suffer from mild to moderate varicose veins: Doctors recommend gently elevating your legs to reduce leg swelling. TEMPUR®'s bed wedge can do just that as you lay in bed, relaxing after a long day. 3: You feel like reading in bed: Sometimes, especially on one of those cold winter nights, you may just want to sit in your pyjamas in your warm bed, with the covers pulled up, and do some reading or browse the internet. By providing support for your back, TEMPUR®'s bed wedge makes those small cozy moments even more comfortable. 4: You are lying on your back during yoga: Yoga is great, but being uncomfortable when lying on your back is sometimes an unfortunate reality since our bodies have curves that the yoga mat or the floor do not possess. Placing TEMPUR®'s bed wedge under your knees will relieve the pressure on your back, making your yoga session more comfortable! Wishing you the best nights sleep! The TEMPUR® Mauritius Team. The Best Way to Get Out of Bed Most of us are not particularly conscious of how we get out of bed. However, research has shown that, because pressure accumulates in the discs in our back while we sleep, getting out of bed by suddenly sitting up in bed can cause serious injury. Here is a step-by-step guide for the perfect wake-up for your back. Step 1: Bend your knees slightly, and gently turn your body towards the side of the bed where you will get up. Step 2: Place the arm that is on the bed at a 90-degree angle with your shoulder. Step 3: Place the other arm palm-down, on the bed in front of your chest. Step 4: With your palm, push your body up, using the other arm and elbow as support. At the same time, swing your legs off the bed, with the aim of placing them flat on the floor. If you need to move slightly forward to reach the edge of the bed, do so using your arms, not by leaning forward and dragging your body using your hips. Don’t: Do not lean forward to get out of bed, as this puts tremendous pressure on the discs in your back. Wake up time is when your discs are the most vulnerable, so keep a neutral spine as long as possible, waiting at least 30 minutes before doing any heavy lifting. Step 5: Use the muscles in your legs and arms to stand up from the bed, they are stronger than your back muscles. Practice these simple steps to protect your discs and back muscles, and enjoy a healthy life for longer. Wishing you the best nights sleep! The Tempur Mauritius Team. 3 Things You’re Doing Wrong for Your Spine What people usually mean when they say they have back problems is that they have spine problems. And having spine problems is way more serious. Keeping your back (that is, your spine) in top condition is one of the best things you can do not only for your back, but also, for your general health. Remember that your spine has nerves, muscles, and ligaments that serve as connections to areas throughout your body. So, what are these things that you are doing wrong in everyday life to hurt your spine, each day a bit more? 1: You are wearing the wrong shoes High heels for women or fashionable shoes for men sounds great BUT the shoes you wear have a big effect on your back. They should be well balanced, flexible, and most certainly comfortable. Shoes are not meant to be only fashionable or to match your outfit, they are meant to protect your feet and be a supportive base that helps the spine and body remain in alignment. Selection of the right shoes can also help you avoid muscle strain and possible injury. 2: You are sitting in front of your laptop for hours Specifically if you work in an office. When you sit, all the weight from the upper body lies on your lower back. In other words it means that the discs in your lower spine are loaded 3-times more than when you’re standing. So, long periods of sitting can often create or aggravate a painful back condition. Moreover, most people don’t sit correctly and lean forward over a laptop with their face close enough to touch the screen. This poor posture usually leads to muscle tension and pain in the lower back and legs (e.g. sciatica) 3: You’re not letting your spine rest while you sleep Bedtime is the only moment of the day where your spine finally gets the opportunity to relax after a hard day’s work. Needless to say that using the right mattress and pillow to support your spine will give to the muscles and ligaments a chance to be rejuvenated. Wishing you the best nights sleep! The Tempur Mauritius Team. The Best Snooze Ever When it comes to sleep, quality matters more than quantity. More hours of sleep may not be equal to more rest. Here are 5 unusual tips to improve the quality of your sleep. - Cool down your room (for weight loss too!) Did you know that the best temperature for your bedroom is between 15°C and 20°C? At this temperature, your sleep will be more restful and refreshing. In addition, Dutch researchers showed that a chillier bedroom (18°C) helps you burn calories while sleeping. If that’s not called killing two birds with one stone! - Soak up the sun Our bodies are programmed to sleep when it is dark, and to wake up with the sunlight. This is called the circadian rhythm, and it directly affects the quality of your sleep. Make sure you get some sunlight every day, and be careful with black-out curtains. If you wake up feeling groggy, the best thing to do is to open the curtains and soak up the sun to wake your brain up. - No screens before bed Computers, tablets, phones and TVs should be turned off at least an hour before bedtime. The glow from the screens slows the production of the “sleep hormone” melatonin in the brain. While melatonin supplements are available, the easiest way remains: no screens before bed! - Relaxing bedtime ritual Much in the same spirit as turning off screens before bed, relaxing bedtime rituals help signal to the brain that it is time for it to shut down. Rituals can include reading, showering, teeth brushing, gently stretching, and listening to calming music. - Check your mattress Every person uses mattresses and pillows differently, but it is worth making sure that you have the best quality mattress at all times. Wishing you the best nights sleep! The Tempur Mauritius Team. Protect Your Back Cervical curve, thoracic curve and lumbar curve are the three natural curves a healthy spine has. Good posture maintains these curves and can prevent pain, stressing or pulling of your muscles. Whether you’re sitting, lying, standing or walking, your posture affects your back health tremendously. While sitting (driving included), your shoulders should be positioned back and relaxed and your back straight. Your body’s bottom should stick to the back of the chair and your feet should rest flat on the floor. Your body weight should be distributed evenly on both hips and your knees should be even height to your hips. The natural curves should be present while you sit. While lying, your head is the only one to rest on the pillow whereas your shoulders should remain under it. Sleeping on your stomach is not recommended. Sleep in a position that maintains the curves in your back. While standing, pull in your abdomen, keep your shoulders back and relaxed, your feet hip distance apart and divide your weight evenly on both feet. Your hands should hang naturally on both sides of your body and your knees should be relaxed (not locked). While walking, you should keep a straight position. It will maintain your natural curves. Slouching and stooping are not only bad for your looks but also for your back health as your muscles and ligaments struggle to keep your balance. To improve your posture, try the wall test. Stand with your back tight to a wall, while your heels are no more than 10 cm away from it. Put your palm flat against the wall behind your lumbar curve. One hand should be the space between the wall and you (adjust your body if not). Now walk away from the wall and maintain this posture thorough out your days. The secret of a good posture is to maintain it all times. The good news is that at any age, you can make improvements to your posture, so all you have to do is to keep up with it! Explore TEMPUR®’s accessories to assist you with maintaining your posture. Wishing you the best nights sleep! The Tempur Mauritius Team. 5 Tips for a Healthier Life It might be a cliché, but there’s nothing truer than that, you have only one body and it is your temple. Your body needs to carry you through out life. For it to last, you need to take care of it properly. Here are our 5 top tips for a healthier life: - Eat well. Drink a lot of water, eat vegetables and fruits, eat less oily, sugary and processed food, eat more natural foods. Eat small meals along the day or organized meals. Respect your mealtime – don’t eat standing or “on the way”. Your nutrition is the energy that keeps you alive, and also the one that will affect your future YOU the most. - Exercise. You must keep moving, and not only as a metaphor for life. Exercise improves your health tremendously. It will affect your life span, decrease chance for diseases and more. If you choose exercising, choose physical activities you enjoy. If you don’t, “exercise” in daily life – take a walk in the neighbourhood to your friend, go to your colleague’s desk instead of sending an email, climb stairs instead of the elevator. Movement, like nutrition, is LIFE. - Sleep well. We sleep 8 hours a day and we spend 1/3 of our lives sleeping. Sleep is not only for our survivals but it’s also for our daily proper functioning. And beyond. Get enough sleep and when you do, make sure to have the best night’s sleep. - Sit well. The other major part of our lives we spend sitting – at work, in front of our computer/laptop, in the car, in front of the TV, in meetings and even in our fun time (drinking coffee with a friend, eating at a restaurant, evening at the cinema). A good posture will help you breath well, will prevent health complications (slipped disc, back pain, chest pressure, poor blood circulation, etc.) and will also improve your image, resulting in you feeling better about yourself. - Choose and love yourself. Everyday. Spoil yourself, surround yourself with the people you love, with positive people, do the things you enjoy doing, take rest from the rat race. Body, mind and soul are directly connected. There’s only one you and you have only one life to live. If you can’t implement them all, we at TEMPUR® hope you’ll start with at least 1 and we will be happy to assist with 2 others :) We’d like to take this opportunity to also wish you and your family a Happy Easter! Wishing you the best nights sleep! The Tempur Mauritius Team. Insomnia Keeps You Up at Night? Your Bed IS Your Best Friend (or SHOULD be) Some people suffer from chronic insomnia. After testing different methods and techniques like cutting on coffee and setting up a nice and sleep-friendly environment in the bedroom, no lights, no noise and soft colours, its still not working. For insomniacs, bedtime can turn into a daily battle against themselves. Your Mattress May Be the Culprit. Or Maybe it’s Your Partner? Sleeping on an old uncomfortable mattress or one that is not suitable for you may be part of the problem… It might cause discomfort and back pain as the springs in old mattresses tend to press on the heaviest parts of your body to regain their shape. Sounds familiar? When not caused by allergies, stress or bad life habits, these pressure points in your mattress may cause or aggravate insomnia. Generally speaking, your mattress should support your body and your spine shape properly, eliminate pressure points and provide good airflow. If your partner is tossing and turning in bed, it might also disturb and wake you up! The TEMPUR® material conforms to your body shape, delivers a perfect balance and superior support to your body. Did you know that on top of these unique properties, the TEMPUR® material also absorbs motion? What does that mean exactly? Well, in short, when your partner moves at night, his/her movements are less likely to wake up! Wishing you the best night sleep! The Tempur Mauritius Team. Say No to Back Pain While back pain can be the result of a trauma, like a car accident, a fall or sports injury, back pain is more often directly linked to bad life habits. Some prevention tips include exercising and eating well. At TEMPUR®, we focus on 2 main habits that can literally change your life, that is, without back pain! Here they are: A Proper Sitting Posture: Are you spending more than 4 hours sitting with your computer? If the answer is yes, you don’t realize the damage you are causing to your back. Making sure that you are working at an ergonomically correct workstation and taking breaks from time to time to stretch your spine is vital. By practicing good posture, you will make sure that the natural curves of your body are maintained and kept strong. Taking Care of Your Sleeping Habits: Generally, getting enough, restful and quality sleep is an important part of maintaining a good health and should be the number one priority on your list. In a more specific context, your sleeping position is very important. The most preferable ones are on your back or on your side. Having a supportive mattress and pillow for your head and neck is vital for getting a good night’s sleep since you spend around one third of you life sleeping. TEMPUR® provides the most high-end accessories to help you in these life habits. Our lumbar support and seat wedge are designed in a way that will ALWAYS bring your back to the right posture. Thanks to the amazing technology behind the TEMPUR® material, our mattresses and pillows bring outstanding comfort and support to your whole body, providing you with a very high quality of sleep. Browse our website for more info on our range of products! Wishing you the best nights sleep! The Tempur Mauritius Team. How did You Sleep in 2014? Dear Valued Customers, We are happy to share with you our first newsletter 2015! We have recently upgraded our website with new features including a latest news page where you can get updates on all our high end TEMPUR® mattresses, pillows and best sleep accessories. In this section we are happy to share advises and tips for a good night’s sleep, information from our lab and new technologies. We don’t doubt that your TEMPUR® experience so far is outstanding and beyond expectations! We invite you to expand it through constant updates on our Facebook page and our website. If you have any questions or comments, feel free to contact us here. Wishing you the best nights sleep! The Tempur Mauritius Team.