We can't wait to launch May 2019

April 02, 2019 7 min read

Are you getting enough sleep? Do you find you choose work over sleep? Think you’re being productive? If you are running yourself ragged and staying up too late to get work done you could be diminishing your mental and physical health, and your productivity.

Studies have shown that a lack of sleep, especially trading work for sleep, can destroy productivity and increase stress. Sleep deprivation impacts your ability to stay focused and operate at a higher-level brain function. It can also affect mood, cause physical illnesses and mental health issues.

There are negative effects of sleep deprivation on your job

You know that sleep is good for your brain and you certainly feel better after a good night’s rest. Research has shown that when you enter a deep sleep, your brain starts clearing itself of toxic proteins that are created by neural activity when you’re awake. If you don’t sleep - your brain can’t remove them. If those toxic proteins stay put in your brain cells, it can cause big problems. You’ll literally lose brain function. You’ll be slow to process information, lack creativity and focus, experience increased stress and negative emotions. 

It's like your brain is a room, if you don't take the time to clean up once in a while, it can get really hard to get work done when you need to.

How getting enough sleep helps your health

In addition to mental health problems, not getting enough sleep is linked to a score of physicalhealth issues including type 2 diabetes, obesity, heart attacks and strokes. Sleep deprivation weakens your immune system, making you more susceptible to other illnesses and viruses. It can make you look (and feel) older by breaking down cortisol in your skin. Cortisol is the protein that gives your skin elasticity and smoothness. Not enough sleep can also reduce testosterone levels and result in unhealthy weight gain as your body tries to cope with the stress.

Getting a healthy dose of sleep helps your body metabolize carbohydrates. When you sleep more, you eat less, and your body is better equipped to burn calories as it should. When you’re sleep deprived, you feel hungrier because it increases an appetite-stimulating hormone called ghrelin and decreases your hormone leptin which is what helps you feel satisfied after eating. Statistically, people who sleep less than 6 hours a night are more likely to be overweight compared to those who get 7 to 9 hours of sleep each night.

How much sleep should you be getting?

The amount of sleep you need depends on your age and health, but the average adult needs 7 to 9 hours of sleep each night. Read more about how much sleep you need.

In a recent study conducted by Inc.com, 500 CEOs reported that they were getting less than 6 hours of sleep at night. Are you getting enough to properly do your job?

How can you get more sleep?

The first step is to stop working and go to bed when it’s time to go to bed! Proper sleep will help you manage emotions, stay physically healthy, remain calm under pressure and relieve work and life-related stress. Here are some ways you can improve your sleep hygiene:

Don’t take sleeping pills.

Avoid anything that sedates you so you can fall asleep. This could include sleeping pills, alcohol, cold medication and many other substances. Sedation can interfere with your brain’s natural sleep process. If the brain is unable to remove harmful toxins and recover while you’re sleeping, you won’t reap the benefits of a good night’s rest. If you find you can’t sleep without sleeping pills you may have a serious medical condition, and should speak to your doctor about what's right for you.

Eliminate or reduce caffeine intake.

Cutting out or cutting back on caffeine can help you sleep more and improve the quality of sleep too. Caffeine disrupts sleep quality by reducing Rapid Eye Movement (REM). Your body needs REM to recuperate from the day. Without it, you’ll wake up feeling tired and suffer the consequences of sleep deprivation.  

Caffeine causes you to produce adrenaline and it blocks important chemicals that induce sleep. It can take up to 24 hours for your body to clear caffeine out of its system. Your 8:00 AM coffee will still be in your system in the evening, so cutting back can really help you sleep better. If you can’t cut the morning java, at least cut yourself off at lunchtime so it's not so hard to sleep when you have to.

Read more about the affects of caffeine here.

Stay away from screens at bedtime.

Blue light from screens, like your tablet, phone, computer or TV screen, can negatively impact sleep. We evolved to wake up when the bright blue sky is out, so when we see it, our brains stop production of your sleep-inducing hormones. This is great if it’s time to get up, but bad for your sleep habits if you’re feeling more alert at bedtime.

Keep blue light exposure to a minimum in the evening. That means no smart phone, tablet or computer in front of your face before bedtime. If you watch television in the evenings, make sure you’re sitting a healthy distance away from it. If you must be in front of a screen, limit your exposure to blue light by using a filter, program, or protective eye wear. These things exist specifically for this purpose.

Be consistent with your wake-up time.

Your body works best when it’s on a routine. This is especially important to your sleep cycle routine. Waking up at the same time every day can help boost your mood and sleep quality. It regulates your circadian rhythm, helps your brain move through your daily sleep cycle and helps you feel more alert and rested when it’s time to get out of bed.

If you wake up at different times each day, your brain will be confused as to when to start the sleep process and when exactly, to prepare you for waking up again. Historically, people would use the sun to indicate it’s time to wake up. Now we rely on alarms. Resist the temptation to sleep in when your alarm goes off. Get up, start your day and start feeling better!

This means no excessive sleeping in on weekends.

It might feel like you’re ‘catching up on sleep’ by staying in bed until noon on a Saturday, but it can have counteractive affects. As mentioned before, inconsistent wake up times can mess up your circadian rhythm, even on the weekend. You’ll feel tired and groggy all week because your brain won’t know to prepare your body to wake up. It doesn’t matter as much on the weekend, but your body and mind will appreciate the consistency during the work week.

Determine how much sleep is the right amount for you.

Everyone's Gotta Sleep! The amount you need isn’t something you can control. Most people sleep less than they should and they’re under performing as a result. Science shows that when we get enough sleep, our health, mental capacity and happiness improves. Don’t decide that 6 hours of sleep is enough for you - instead, sleep according to health professional guidelines. You need enough sleep to stay sharp, creative and happy.

Stop working and go to bed.

Working in the evening will put you in a very ‘awake’ state of mind. Instead, use the evening to wind down and relax. The longer you spend winding down, the easier you’ll find it to fall asleep and stay asleep. Most of us are monitoring our work emails on our phones right up to bedtime. Many take their work home to squeeze in a few more hours before bed. As mentioned already, blue light from your phone or computer at night will have a negative affect on your sleep amount and quality. Any type of work, especially work on a screen, should be avoided before bed if you want a good night’s sleep, and a good work day tomorrow.

Find solutions for things that keep you up.

When we have kids, there’s not much we can do to keep them from interrupting sleep. There are some interruptions that we can control, or at least help. For example, if your loud neighbours or the traffic outside keeps you up, wearing ear plugs to bed could block it out. Getting black out shades to keep the light out of your bedroom helps your brain remember it's nighttime, and turning your ringer off when you go to bed stops it from distracting or waking you. Stay hydrated, but don’t drink a huge glass of water before bed or you'll be up to use the washroom during the night. If your partner tosses and turns, investing in a high-quality mattress that reduces motion transfer becomes a worthy investment.

Get a better mattress.

If you find yourself constantly tossing and turning, it could be your mattress. You need a comfortable mattress that assists with proper neck and spine alignment. You also need one that doesn’t put painful pressure on pressure points like your hips and shoulders. The right mattress can help you regulate heat, reduce motion transfer, and let you sink into it comfortably in more than one spot. Learn more about our mattresses here.

If you’re still lacking sleep at night, try taking a nap.

Generally, taking naps can diminish the quality of your sleep at night, but it's better than not sleeping enough. Our bodies produce some melatonin between 1:00 - 3:00 PM, which is why we feel sleepy at the office after lunch, which makes it prime time for a 15 minute nap. It could help you feel better later in the day and help you avoid that afternoon caffeine hit.

In conclusion

Just because you know someone who gets very little sleep and still does well at work, does not mean that person is healthy or performing as well as they could be. If you’re not getting the sleep your body and brain need, you are underperforming, end of story. Remove that unnecessary barrier to your success and commit to getting a better night’s sleep at night. You’ll feel better, physically, mentally and emotionally. 

Read more tips for a better night’s sleep.

 


Subscribe

Mattress Sizes & Dimensions and Bed Size Guide | Gotta Sleep

Mattress Sizes and Dimensions

Looking for mattress sizes?  This article will help you find the right dimensions for your mattress.  Beds come in many sizes, from the small single Twin to the massive California King.  Unfortunately, manufacturing procedures, padding and types of support can all alter the size.

IMPORTANT: This guide offers the most common sizes.  It is important to know that there is no legal standard mattress dimensions.  As a result, if you are looking for a specific bed size in Canada or the USA, be sure to ask your vendor for exact measurements if you are unclear.   

In Canada and the USA, we use terms like Queen, King, Double and so on to define mattress sizes. 

The commonly manufactured sizes in Canada and the USA are:

Bed sizes in Canada are typically the same as US bed sizes.

Standard Mattress Sizes Differ Based on Type

For each mattress and box spring, there are actually TWO acceptable sizes:

When the coils in spring or coil mattresses are manufactured, the count and thickness of the wire varies. This can greatly affect the width and length of coil mattresses. Because of this in Canada and the USA, manufacturers must produce inner-spring or coil mattresses within 1” of what they have indicated in their marketing.

Foam mattresses are cut from slabs of foam, so their sizes don't vary as much.  As a result, you don’t have to worry about size variations with foam mattresses. They are the exact size they state on the label and description.  

When buying mattresses online, like bed in a box, they’re usually foam mattresses. Some of them also contain coil inner-springs, so it’s good to check.

Foam Mattresses

Foam Mattress Sizes and Dimensions

 

Bed Width and Length

(Bed sizes in Inches)

Bed Width and Length 

(Bed sizes in cm)

Sizes We Carry

Twin (Single)

39" x 75"

99 x 190.5 cm

39" x 74.5"

Twin (Single) Extra Long - TXL

39" x 80"

99 x 203 cm

39" x 79.5"

Super Single (3/4)

48" x 75"

122 x 190.5 cm

N/A

Double (Full or Standard)

54" x 75"

137 x 190.5 cm

54" x 74.5"

Double (Full) XL

54" x 80"

137 x 202 cm

N/A

Queen

60" x 80"

152.5 x 203 cm

60" x 79.5"

Queen RV (common in recreational vehicles)

60" x 75"

152.5 x 190.5 cm

60" x 74.5"

King

76" x 80"

193 x 203 cm

76" x 79.5"

California King

72" x 84”

183 x 213 cm

72" x 83.5"

 

At Gotta Sleep we offer the 7 most popular sizes of foam mattresses. Less popular sizes need to be custom modified, which makes them more expensive.  Our mattresses are all shortened by 1/2" to provide the best fit for sheets and to fit into tight bed frames.

Coil Inner-Spring Mattresses / Spring Mattresses

Coil Innerspring Mattress Sizes and Dimensions

Size

Bed Width and Length

(Bed sizes in Inches)

Bed Width and Length

(Bed sizes in cm)

Sizes We Carry

Twin (Single)

38" x 74½"

96.5 x 189 cm

N/A

Twin (Single) Extra Long - TXL

38" x 79½"

96.5 x 202 cm

N/A

Super Single (3/4)

47" x 74½"

119.5 x 189 cm

N/A

Double (Full)

53" x 74½"

134.5 x 189 cm

N/A

Double (Full) XL

53" x 74½"

134 x 202 cm

N/A

Queen

60" x 79½"

152.5 x 202 cm

N/A

Queen RV (common in recreational vehicles)

60" x 74½"

152.5 x 189 cm

N/A

King

76" x 79½"

193 x 203 cm

N/A

California King

72" x 83½"

183 x 212 cm

N/A

 

Mattress Sizes Explained

Twin or Single - 38" x 74½"

Despite ‘Twin’ being in the name, twin sized mattresses are mostly used for single sleepers. The average length of single bed is 74 1/2.  The average width of single bed is 38".  Their small size means they’ll fit well in most spaces. It’s a great size for growing kids to give them enough space to sleep and grow without taking up so much space. It’s also the most common size found in dorms due to their compact but comfortable size.

Depth dimensions vary.

Twin XL - 38" x 79½"

Twin XL bed dimensions measure 38" x 79½".  The average length of Twin XL bed is 79 1/2".  The average width of Twin XL bed is 38".  

Like a twin, this mattress is the same width, but is 5 inches longer to accommodate taller sleepers. This size is commonly used for growing teenagers who are close to 6’0” and in dorm rooms.

It’s a longer economy size that’ll fit well in the spare room.

Super Single - 47" x 74½"

Super Single bed dimensions measure 47" x 74½".  The average width of a single bed is typically 47".  The average length of a single bed is 74 1/2".  

Super Single beds are a throwback to the 1920s.  Designed for one sleeper but often accommodating two, these beds are very rare on the market today. For the most part, only antique bed frames and military living quarters will require this size so Gotta Sleep doesn’t carry it.

Double / Full - 53" x 74½" to  75"

Double or full bed dimensions typically measure 53" x 74½".  The average length of a double bed can extend to 75" which is why the 53 x 75 size is also quite common.  The average width of a double bed is almost always 53".

The double, or the full, used to be the industry standard for a bed meant for two people. It wasn’t until the 1950s that the Queen sized mattress overtook the market, as people were getting taller and rooms were getting larger.  Couples appreciated the extra space offered in a Queen.

It’s a popular choice nowadays for spare bedrooms, luxurious singles, growing children, or spaces that aren’t quite large enough for a queen. 

Full mattresses work great for children as they are cost-effective and are long enough to last until the child has grown into an adult.

Double XL or Full XL - 54" x 79½"

The Double XL or Full XL comes in at 54" x 79 1/2".  The average length of Double XL bed is 79 1/2".  The average width of Double XL bed is 54".

The full extra long can be found as a 53 x 80 mattress.  Just like the Twin XL, the Double or Full XL is made longer and a little bit wider. It’s meant to accommodate the taller sleepers or those who want something just a bit bigger than a double, but don’t have excess of space. Unfortunately, this less popular option is not carried at Gotta Sleep.

Queen - 60" x 79½"

Queen-sized mattresses range between 55 and 100 pounds and the average dimensions of a queen size bed typically are 60" x 79½".  The average length of Queen bed is 79 1/2".  The average width of Queen bed is 60".

Queen sized mattresses have become the preferred and most popular size on the market. It’s considered the ideal size for two people to share, and fits comfortably into most modern bedrooms.

They provide plenty of space for sleeping, even for those who move a lot in their sleep. Gotta Sleep offers high-quality Queen-sized memory foam mattressesthat greatly reduces motion transfer. This makes it even more desirable for couples, as getting up or rolling over won’t disrupt the other person’s sleep.

Because Queen mattresses have more room, restless sleepers can sleep the night without being woken by the people next to them as they turn in their sleep.

It’s considered the most cost effective mattress, meaning it’s the most mattress for the least expense. There’s benefits to buying the most popular mattress out there.

Queen RV - 60" x 74½"

A Queen RV bed dimensions measure 60" x 74 ½".  The average length of Queen RV bed is 74 1/2".  The average width of Queen RV bed is 60".

Essentially a Queen mattress but 5 inches shorter, the Queen RV is exactly what it sounds like. They’re made for Fifth Wheel, Travel Trailers, and Motor homes, where every bit of space matters.

It’s rarely found outside of these contexts, as the name would imply it was a size invented with nothing but RVs in mind. As a result, Gotta Sleep does not carry this size. If you find yourself in need, give us a shout.  We would be more than happy to help you.

King - 76" x 79½"

King bed dimensions measure 76" x 79½".  The average length of King bed is 79 1/2".  The average width of King bed is 76". 

At double the width of a twin, the King sized mattress offers 16 inches more wiggle room than the Queen. Even the most restless sleepers won’t disturb their partners on this massive surface. Not recommended for smaller rooms unless taking up the entire floor-space with a mattress is your idea of a perfect bedroom.

For those who often have children or pets joining them to sleep, the King sized mattress is large enough to accommodate everyone without feeling cramped. It’s highly recommended for families who have the space. We often hear couples say that once they got a King sized mattress, they couldn’t comfortably go back to a smaller size. 

If you are interested king bed dimensions Canada, you don't have to worry they are the same as the US.

If you have a small bedroom, we would not recommend this large-sized mattress, but for medium to larger rooms, this is often the most comfortable choice for couples who like to spread out in their sleep.

California King - 72" x 83½"

California King bed dimensions measure 72" x 83½".  The average length of the California King bed is 83 1/2".  The average width of the California King bed is 72", 4 inches less than a King bed.

If you are looking for a mattress that can truly accommodate taller people, those who like to stretch out in their sleep or share their sleeping spaces with pets or children, nothing will beat a California King mattress.  

A little bit narrower and a hand longer, California Kings are the kings of comfort. It’s ideal for taller people who like the extra foot room, as well as those who have pets that like to sleep on the end of the bed. The extra length lowers the risk of getting kicked off in the middle of the night.

The California King’s luxurious size means you might not have the space for end tables or dressers in some bedrooms. For those with the space, the sprawling space may be worth it.

Other Considerations

When deciding on which size mattress is right for you it is important to consider a variety of influential factors. Each of these factors play a significant role in sleep quality, comfort and can help to select the perfect mattress. By carefully selecting the bed dimensions or size of mattress you are one step closer to ensuring you can receive a proper night's sleep.

Country of Origin

Mattress sizes vary from country to country. Standard sizes in Canada and the USA are mostly the same, but there are some slight variations. Common bed sizes for the U.K. and E.U. are listed below, they don't all quite match up the same way.

Popular U.K. Bed Sizes

Grand King 71 in x 79 in 180 cm x 200 cm
King 60 in x 78 in 152 cm x 198 cm
Double 53 in x 75 in 135 cm x 190 cm
Single 35.5 in x 75 in 90 cm x 190 cm


Popular European Bed Sizes:

Grand King 71 in x 79 in 180 cm x 200 cm
King  63 in x 79 in 160 cm x 200 cm
Double 55 in x 79 in 140 cm x 200 cm
Single 35.5 in x 79 in 90 cm x 200 cm


If you’re not sure about the right mattress type your bed frame, and our sizing charts are a touch too confusing, you can reach out to us for clarification. Things like manufacturing procedures, padding, and types of support can all alter both the length and width of a bed. These things can vary country to country, so it’s good to check.

Height

Your height can play a large role in determining the perfect mattress size, especially if you are taller than average. XL or California King mattresses can be ideal as since they provide more length to accommodate longer legs.

When you are unable to comfortably fit your entire body on your mattress, you are potentially compromising your quality of sleep. With the wide variety of dimensions available, no one should have to sacrifice comfort as a result of their above average height.

Room Size

The size of the bedroom or space where you would like to place the mattress is another factor to consider when choosing the perfect mattress. A mattress too small or too large can offset the feel of the bedroom and leave it feeling either empty or overloaded. If space is limited a smaller mattress is always recommended. Before making a purchase, it’s important to measure the room to figure out how much space you have to work with. You want to make sure the room has enough space to safely navigate through, and enough space for other furniture like an end table and/or dresser. Of course, if the room can accommodate a larger mattress, having more space can result in a more comfortable sleep.

Want to buy a mattress online Canada?  Enjoy the mattress Canada is talking about.  Choose the OMG Mattress!  

Measure the Space

Before your purchase a mattress, take the time to measure the space or the bedroom that the bed will go into. This will give you an accurate idea of the size of mattress you should buy. The last thing you want is to have a mattress delivered to your house that does not fit the bedroom.

Number of Sleepers

For individual sleepers a Twin or Double size mattress will provide good amount of room to ensure a quality sleep. If you share a mattress the bigger you can afford the better. For two people a Queen or King-sized mattresses are ideal. If you’re lacking space, a double-sized mattress is the next best option.

When sharing a mattress with two adults and children or pets a King or California King sized mattress is best. These large mattresses will provide space for two or more individuals to sleep comfortably, but putting one in a too-small bedroom can be a safety hazard and make the room feel cramped and uncomfortable.

It’s important to be thorough when deciding which mattress is right for you. By choosing carefully you’re guaranteed a good quality and restful sleep. Remember that standard mattresses sizes Canada and standard mattress sizes USA, do not include bed linens.

Custom Sizes

There are some bed frames and furniture that require non-standard sized mattresses, such as the 3/4 size and other antique sizes. If you need a mattress with custom dimensions, Gotta Sleep has options outside of the standard sizes we sell to solve any and all of your sleeping needs. Whether you are looking for a specific rv mattress size for your Recreational Vehicle (RV), truck, unusual room, or boat, we can custom order mattresses in specific sizes to meet your needs.

If you have any questions on mattresses dimensions or anything else, contact us!