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- May 3, 2015
Hey NT Fam -
As I've gotten older I've realized the importance of sleep and especially working in the sleep industry (Mattress Firm) I have learned a lot and wanted to get an open thread to share some of my insights on sleep. It's information I wish I had when I was younger and now value.
Sleep is the greatest legal performance enhancing drug that most people are probably neglecting.
Age 14-17 its recommended you get 8-10 hours of sleep.
Age 18-64 its recommended you get 7-9 hours of sleep.
Age 65+ its recommended you get 7-8 hours.
It's important to invest in a quality mattress that best fits your sleeping needs.
If you're a back sleeper a firmer mattress is recommended.
If you're a side or side/back sleeper a medium mattress is recommended.
If you're a stomach sleeper a soft mattress is recommended.
The types of mattresses you might want to consider :
Traditional Inner-Spring (coil) mattress.
All Foam
Hybrid (Top Half Foam w/ Coils underneath - 50/50 composition)
The advantages of a quality all foam mattress would be they are less likely to get body impressions within the mattress overtime vs a traditional feel and if you get a quality all foam mattress it will help to regulate your sleeping temperature. Solid, high quality foam is paramount to proper mattress structure, and durability.
If you buy a new mattress there is a break in period, just like any new pair of shoes where the mattress will be firmer for the first few weeks. You should rotate your new mattress once a month for the few months to help break your mattress in evening and it's good mattress maintenance to rotate your mattress twice a year to help with body impressions.
Investing into an adjustable base if you can find one on-sale is a game changer on your sleep as well. Being able to adjust the head and feet up at the same time helps reduce lower back pain as it takes pressure off your lower back by putting the weight of your upper back and legs onto the mattress.
For those needing an assist with falling asleep should try Melatonin and may use medical marijuana to assist with falling and getting a goodnight sleep.
One hour of iphone use before bed will delay the onset of melatonin production by about 3 hours (your peak melatonin levels will also be about 50% less)
There are many tracks you can find in itunes to assist with getting a good deep sleep or to assist with relaxing the mind to fall asleep - Search "Deep Sleep Music"
It's also important to keep your room as dark as possible and limit light while sleeping. If needed can invest in a sleep mask over your eyes if it's not possible to make the room naturally dark.
If you have any tips, questions feel free to leave in the thread below.
As I've gotten older I've realized the importance of sleep and especially working in the sleep industry (Mattress Firm) I have learned a lot and wanted to get an open thread to share some of my insights on sleep. It's information I wish I had when I was younger and now value.
Sleep is the greatest legal performance enhancing drug that most people are probably neglecting.
Age 14-17 its recommended you get 8-10 hours of sleep.
Age 18-64 its recommended you get 7-9 hours of sleep.
Age 65+ its recommended you get 7-8 hours.
It's important to invest in a quality mattress that best fits your sleeping needs.
If you're a back sleeper a firmer mattress is recommended.
If you're a side or side/back sleeper a medium mattress is recommended.
If you're a stomach sleeper a soft mattress is recommended.
The types of mattresses you might want to consider :
Traditional Inner-Spring (coil) mattress.
All Foam
Hybrid (Top Half Foam w/ Coils underneath - 50/50 composition)
The advantages of a quality all foam mattress would be they are less likely to get body impressions within the mattress overtime vs a traditional feel and if you get a quality all foam mattress it will help to regulate your sleeping temperature. Solid, high quality foam is paramount to proper mattress structure, and durability.
If you buy a new mattress there is a break in period, just like any new pair of shoes where the mattress will be firmer for the first few weeks. You should rotate your new mattress once a month for the few months to help break your mattress in evening and it's good mattress maintenance to rotate your mattress twice a year to help with body impressions.
Investing into an adjustable base if you can find one on-sale is a game changer on your sleep as well. Being able to adjust the head and feet up at the same time helps reduce lower back pain as it takes pressure off your lower back by putting the weight of your upper back and legs onto the mattress.
For those needing an assist with falling asleep should try Melatonin and may use medical marijuana to assist with falling and getting a goodnight sleep.
One hour of iphone use before bed will delay the onset of melatonin production by about 3 hours (your peak melatonin levels will also be about 50% less)
There are many tracks you can find in itunes to assist with getting a good deep sleep or to assist with relaxing the mind to fall asleep - Search "Deep Sleep Music"
It's also important to keep your room as dark as possible and limit light while sleeping. If needed can invest in a sleep mask over your eyes if it's not possible to make the room naturally dark.
If you have any tips, questions feel free to leave in the thread below.
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