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February 12, 2019 5 min read

Wonder how to sleep better at night naturally?  Sleep is very important to your overall health. In fact, it ranks just after air, food and water. If you’re not getting proper REM and NREM sleep nightly, you’re not allowing your mind and body to recuperate from each day.

REM is a stage of sleep called rapid eye movement. The REM stage is when your mind renews itself. NREM is a stage of sleep called non-rapid eye movement. It’s during this stage that the body repairs tissues, strengthens the immune system and builds muscle and bone. If you get enough of both REM and NREM sleep, you wake up feeling rested and ready to take on the day!

Here are some tips for helping you get a better night’s sleep:

Consider buying a quality mattress.

You should invest in a quality mattress. A quality mattress should provide support to your spine and lower back, take pressure off key pressure points like your hips, elbows, ribs and shoulders, reduce tossing and turning, and fit your body-type and comfort preferences.

Find a good sleep temperature.

People tend to toss and turn more when they’re too hot or too cold. The optimal temperature for sleep is between 18 and 25 degrees Celsius. As everyone’s sleep temperature preference differs, it’s important that you find the best temperature for your own perfect sleep.

Keep your tootsies warm.

Most people sleep better in cool temperatures, but not if their feet are cold! If your feet are cold, it could mean that you have poor blood circulation, and this can reduce sleep quality. If your feet feel like ice under the sheets, consider wearing socks to bed, or sleeping with a hot water bottle.

Consider how your partner sleeps.

If you wake up every time your partner rolls over in bed, you might have to re-evaluate your sleeping situation. You can find a mattress built to reduce motion transfer, so you don’t feel their movement. Alternatively, you can spring for a larger mattress so there’s less chance of disturbing your sleep partner.

Choose the right pillow.

As 17% of your spine is in your neck, it’s important to have proper neck and spinal alignment when sleeping. Sleeping with the right pillow for your sleep position can prevent spinal nerve compression and reduce health issues like headaches, tightness in your shoulders or arm pain/tingling on waking.

Have a shower.

Those that shower before they go to bed at night fall asleep easier and get sick less than those that shower in the morning. When we got to bed without an evening shower, perspiration and secretions from our bodies carry viruses and bacteria to our sheets and protectors. So shower often ... at least before you go to bed.

Commit to getting enough sleep.

The amount of sleep a person needs depends on their age and health. Adults require 7 to 9 hours of sleep each night. Not getting enough sleep can affect your stress hormone and thyroid levels. This can cause health issues like a weakened immune system, depression, weight gain, high blood sugar levels, and even an increased risk of diabetes.

Are your kids getting enough sleep? Here’s how much they need:

  • Newborns: 12 - 18 hours.
  • Infants: 14 to 15 hours.
  • Toddlers: 12 to 14 hours.
  • Preschoolers: 11 to 13 hours.
  • School aged children: 10 to 11 hours.
  • Teenagers 8.5 to 9 hours.

Get a sleep cycle app.

Purchase a sleep cycle app online. A good sleep cycle app can analyze your sleep cycles, and wake you up in the morning during a light sleep stage. This is a better alternative to an alarm clock, which can interrupt healthy REM and NREM sleep. The app can be set to wake you up during a light sleep phase up to half an hour before your regular alarm clock time, so that you wake up refreshed versus waking up during a sleep cycle that leaves you stressed and irritated for the day.

Get black out blinds.

The darker your room is at night, the better you’ll sleep. Sleep patterns are controlled by light, any light, including the street light shining into your bedroom window or even a nightlight. Get window coverings that keep the room dark, and unplug devices that allow light. If your body feels that it’s dark, it will produce melatonin, a natural hormone that helps you sleep.

Exercise.

Sleep quality and quantity naturally decline as we age. Half an hours exercise five days a week can improve sleep immensely. Afternoon exercise provides the greatest benefit. And walking or exercising outdoors is even better, as natural light regulates your body clock, which helps you rest at night.

Decaf coffee after lunch.

Did you know it takes up to 11 hours to metabolize the caffeine from a cup of coffee? Cut out those afternoon coffees or switch to decaf, and your sleep will improve.

No alcohol before bed.

You might feel tired after a few drinks, but that effect won’t last long. Alcohol reduces NREM and REM stages of sleep, and this can wake you up in the middle of the night. A good rule of thumb is to avoid drinking alcohol 3 hours before you go to bed.

If you must snack, make it high protein.

Eating a big meal or snack right before bed can disturb your sleep. If you’re really hungry, consider a small high protein snack. This could boost melatonin and increase drowsiness. Peanut butter on toast, or yogurt and/or a banana are good snack suggestions.

Read before bed.

Reading a book can help you relax. It's a better before-bedtime activity than TV screen time, as some TV shows can stimulate your brain in a way that can reduce restfulness.

Get cozy.

Avoid tight-fitting clothing when you go to bed. Choose loose, comfortable and breathable pajamas. You should also invest in comfortable sheets and bedding.

Limit nap time.

Having long afternoon naps might seem like a good idea, but these can reduce your nighttime sleep. And keep naps to under 30 minutes. Short naps can recharge your body, while long ones can make you feel groggy all day, and keep you up at night.

Surround yourself with family and friends.

Knowing you have a tribe you can count on is comforting, and helps ease stress, which translates to better sleep.

If you’re tried everything and you still can’t get some decent shut-eye, it might be time to see a medical doctor. Sometimes we can’t sleep because of a medical condition or a sleep disorder.

                                                                                                                    14/03/2019-EB


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Standard Mattress Sizes Dimensions - Canada and USA Mattress Sizes

The standard mattress sizes in Canada and the USA commonly manufactured are:

Standard Mattress Sizes differ based on Type in Canada and the United States

For each mattress and box spring, there are actually TWO acceptable sizes: 
When inner-spring mattresses coilsare manufactured, the count and thickness (gauge of wire) varies. This variance cangreatly affect the width and length of coil mattresses.
 
As a result, manufacturerstypically produce inner-spring mattresses within a tolerance range of plus or minus 1”.
 
Foam mattressesare cut from slabs of foam, so they always fit the published standard size.

Foam Mattresses

Foam Mattress Sizes and Dimensions

 

Width & Length (Inches)

Width & Length (cm)

Sizes We Carry

Twin (Single)

39" x 75"

99 x 190.5 cm

Yes

Twin (Single) Extra Long - TXL

39" x 80"

99 x 203 cm

Yes

Super Single (3/4)

48" x 75"

122 x 190.5 cm

*

Double (Full or Standard)

54" x 75"

137 x 190.5 cm

Yes

Double (Full) XL

54" x 80"

134.5 x 202 cm

*

Queen

60" x 80"

152.5 x 203 cm

Yes

Queen RV (common in recreational vehicles)

60" x 75"

152.5 x 190.5 cm

Yes

King

76" x 80"

193 x 203 cm

Yes

California King

72" x 84”

183 x 213 cm

Yes

 *At Gotta Sleep we offer the 7 most popular sizes of mattresses available. Less popular sizes need equipment retooling which adds to cost.

Coil Inner-Spring Mattresses

Coil Innerspring Mattress Sizes and Dimensions

Mattress Size

Width & Length (Inches)

Width & Length (cm)

Sizes We Carry

Twin (Single)

38" x 74½"

96.5 x 189 cm

*

Twin (Single) Extra Long - TXL

38" x 79½"

96.5 x 202 cm

*

Super Single (3/4)

47" x 74½"

119.5 x 189 cm

*

Double (Full)

53" x 74½"

134.5 x 189 cm

*

Double (Full) XL

53" x 74½"

134.5 x 202 cm

*

Queen

60" x 79½"

152.5 x 202 cm

*

Queen RV (common in recreational vehicles)

60" x 74½"

152.5 x 189 cm

*

King

76" x 79½"

193 x 202 cm

*

California King

72" x 83½"

183 x 212 cm

*

 

Mattress Sizes Explained

Twin

Twin mattress bed dimensions are 38" x 74½". Twin beds are perfect for single sleepers.  Being a little smaller, they are great for small spaces as they fit in most rooms and in small spaces. These mattresses are also great for children’s rooms as they do not need as much space on the mattress.  Twin mattress depth dimensions differ based on the mattress.

Twin XL 

Twin XL bed dimensions measure 38" x 79½" and are perfect for today’s taller sleepers. Twin XL mattresses are the same width as a Twin, but are 5-inches longer.  These mattresses are great for small spaces as they do not take up as much room as larger mattresses. Being longer they are ideal for people who are taller than average.

Super Single 

Super Single bed dimensions measure 47" x 74½" and are a throwback to the 1920s. They wereoriginally designed for one sleeper, but since bedroom space was so limited in the 1920s they often fit two people.These days, we get very few calls for Super Single's except for antique beds and military living quarters. As a result, we do not carry this size of mattress at Gotta Sleep as it is a less popular option.

Double / Full

Double bed dimensions measure 53" x 74½". Full bedsare designed for single sleepers who want something more room than a Twin. A double can sometimes work for a couple who have limited space.
 
Throughout the first half of the 1900's, full size mattresses were the standard for couples. After the introduction of the Queen mattress, the Full become almost obsolete.
 
Some couples may be able to make a Full size bed work, but since there is such a small price difference between a Full and a Queen, we recommend a Queen. Full mattresses offer inferior comfort, so unless you have a space constraint a Queen is likely best.
 
Full mattresses work great for children and are a cost effective option as the child will be able to fit the mattress for a significant period of time.

Double XL or Full XL

Full XL (Extra Long) bed dimensions measure 53" x 74½". The Full XL accommodates taller single sleepers who don’t have room for a Queen, but need something wider than a twin.
 
Full (double) XL mattresses are the same width as the Full, but are 5-inches longer. This is great for people who are taller than average. We do not carry this size of mattress at Gotta Sleep as it is a less popular option.

Queen

In looking at the weight, length, and width of a queen sized mattress, they are in the range of 55 to 100 pounds with a length and width of 60" x 79½".
 
Queen bed dimensions are 60" x 79½".  Queen mattresses are the standard size of mattress for anyone sharing a bed with another person.Queen mattresses are ideal for couples who are looking for a cost-effective andspace-friendly mattress
The queen sized mattress provides a enough amount of room for two people without overwhelming the room.The queen mattress is the most cost effective mattress as it provides enough space as a reasonable price. The Queen and King Mattresses are the most common bed size for master bedrooms.

Queen RV

A Queen RV bed dimensions measure 60" x 74½"and areessentially a Queen mattress that’s 5” shorter in length.
 
Queen RV's are generally found in Fifth Wheel and Holiday trailers, or where space is at a premium.
 
This size of mattress provides space for two people. Yet, it isslightly shorter to fit into compact spaces making it an ideal choice for camping.

King

King bed dimensions measure 76" x 79½". King beds are an excellent choice for couples who want the greatest amount of personal sleep surface. King beds are also great as they reduce sleep interruptions. King sized mattresses are ideal for larger spaces as they take up a considerable amount of room.King size mattresses provide a significant amount of space for each partner and are excellent for couples who like to spread out
 
If you have children or pets who join youregularly in bed, a King size mattress will offer plenty of room as it is 16” wider than a queen. King mattresses are an excellent option for families who have the space for them.

California King

California King bed dimensions measure 72" x 83½".When it comes to a wider mattress for taller people sharing a mattress, nothing beats a California King.
 
Although not quite as wide as a King, the extra 5” in length can be a blessing for those who are taller. Having a mattress with a little extra leg space is perfect for those who are tall.
 
The California king mattress is also ideal for couples who have pets who sleep at the bottom of the bed. With a California King, you will have enough room for the pet without interrupting foot space.
 
As these beds are a considerable size, a significant amount of bedroom spaceis required to accommodate them.

Other Considerations

When making a decision 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.Bycarefully selecting the size of mattress you are one step closer to ensuring you are able to receive a proper night's sleep
 
Your height can play a large role in determining the perfect mattress size, especially if you are taller than average.If you are taller than average, a XL or California King mattress is ideal as they provide more length to accommodate longer legs.
 
When you are unable to fit your entire body on the mattress you arepotentially compromising your quality of sleep.With the wide variety of mattress sizes available people should not have to sacrifice comfort as a result of their above average height.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 empty or overloaded. If spaceis limited a smaller mattress is always recommended. Yet, if the room can accommodate a larger mattress having more space can result in a more comfortable sleep.
 
It is important to measure the space where you are hoping to put the mattress. This will inform how large of mattress you can buy.
 
For individual sleepers a twin or double size mattress will provide an adequate amount of room to ensure a good quality sleep.
 
Finally, if you share a mattress the larger the size of mattress you can afford the better. For mattresses shared between two people a double or queen sized mattress is ideal. They both provide enough space for each individual without taking up too much room in the bedroom.
 
When sharing a mattress with two adults and children or pets a King or California king sized mattress is best. This mattress size should onlybe considered if there is enough space in the bedroom.A king sized mattresses will provide space for two or more individuals to sleepcomfortably
 
It isextremely important tothoroughly consider all these factors before deciding which mattress is right for you. By making the correct decision you will ensure you be on your way to having a good quality and restful sleep.
 
Please consider that standard mattresses sizes Canada and standard mattress sizes USA, do not include bed linens.
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