A good sleep is essential for the way you function during the day. On average each person sleeps a third part of his life, so you will spend quite some time in your bed. In general a mattress will last about ten years and most good mattresses don’t come cheap. We like to advise you to get well informed before you buy a new mattress. All our sales outlets have a large collection plus they all have years of experience in the sleeping industry. This significantly reduces the chance that you buy the wrong product. A mattress should not just be of great quality, it should also fit with you as a person, including your requirements and sleeping habits.
At Hml Bedding we genuine hope that you will have a great night sleep on your new boxspring. To provide you with some extra help you can find some more information about sleeping in general on this page. At the bottom of this page you will also find some tips on how you can enjoy your night rest (even) more.
We don’t sleep in a straight line: we have periods of deep sleep alternated with periods of light sleep. During the night you can even wake up once or twice (consciously or unconsciously).
We all have the same sleeping rhythm more or less. It consists of two parts, namely:
- NREM (non-rem)-sleep
REM-sleep stands for Rapid Eye Movement-sleep. Rapid Eye Movement literally means “rapid eye movements”. During this stage you make rapid eye movements in your sleep. The NREM is the Non Rapid Eye Movement sleep. The NREM-sleep is the largest part of the time that we actual sleep. Approximately 70 to 80% of the time that we sleep we are in the NREM stage. During our sleep we change between NREM-sleep and REM-sleep. We start with the NREM-sleep followed by the REM-sleep.
The NREM-sleep is divided in four stages. The first stage of the NREM-sleep is the light sleep. During this stage we are half awake and half asleep. You can experience slight movements and you can easily wake up during this stage. After about 10 minutes of light sleep you will reach the next stage, the real sleep. This lasts for about 20 minutes. During this stage your heart rate and breathing will slow down. Then we reach the third stage of the NREM-sleep. Our brain cells are starting to produce the so-called Delta waves (according to some scientists these are connected with the recovery stage of the sleep). Our heart rate and breathing reach their lowest rhythm. The fourth stage of the NREM-sleep is characterised by rhythmic breathing and small muscle movements. When we awake from this stage, we still feel sleepy and weak and don’t know where we are for a few minutes. During this period some children will wet the bed or start sleep walking.
After the NREM-sleep we enter the REM-sleep stage. Normally we reach this stage between 70 to 90 minutes after we have fallen asleep. During the REM-sleep stage our brain is very active even though we are not conscious. Sometimes even more active than when we are awake. Our closed eyes move from one side to another. Therefore the name Rapid Eye Movement. Our breathing and heart rate will increase. But apart from that, we are paralysed and don’t move at all. During this stage we normally dream.
Once the REM-sleep stage has finished, the NREM-sleep will start again and the cycle will repeat itself. On average we will have three to five periods of REM-sleep during the night. The NREM and REM stages alternate each other in a cycle of approximately 90 to 110 minutes. However the relations between NREM and REM-sleep do change during the night. After each cycle the REM-sleep will play a bigger part, that is why we dream more towards the end of our sleep than in the beginning.
We mostly dream during the REM-sleep. Everyone who sleeps, dreams, even though we don’t always remember. Some people do, some people don’t. Whether you remember or not, we do dream a lot and have about five to seven dreams per night. They don’t last the same length of time. Some dreams last only for five minutes while others last for 20 minutes or longer.
If someone doesn’t get enough sleep, his body and mind will not recover sufficiently. Lack of sleep can cause severe tiredness, moodiness, lack of concentration and lower resistance as the immune system is disturbed. Also will someone with lack of sleep react slower and his memory will not be as good.
Eventually this could lead to health problems. The metabolism will not work properly and there is a great chance of stomach and bowel complaints, heart and vascular diseases and diabetes. Chronic lack of sleep can also cause depression and memory loss.
People who don’t sleep well sometimes suffer from a specific sleeping disorder. But sleeplessness can also be caused by many other factors. Below you will find some tips how you can improve on your sleep. Do you have any questions about this? Please ask one of our colleagues at our sales outlets.
Try to stick to these times even at the weekend. See what time you need to get up in the morning, count back eight hours and make sure you are in bed at that time. Please note that most people need 15 minutes to fall asleep, so take that time into account. If you want to adjust to a regular sleeping pattern, you will have to make sure that you stick to your chosen times for at least two weeks. It is even better if you can remain this rhythm for 30 days. A regular sleeping rhythm will do wonders for you!
If you have to get up at six o’clock in the morning don’t go to bed at midnight. That way you will build up your lack of sleep and this can cause sleeping problems in the long run. Plus your body and mind require some time to fall asleep. If you do not give yourself this time it can lead to extra tensions, which stop you from falling asleep. Ensure for a relaxed evening ritual that allows you to have the required hours of sleep.
Not everyone needs the same amount of sleep. It is possible that your sleep requirements are less than you might think. Sleep enough so you feel rested and fresh the next day. If you are often awake in bed try to sleep a bit less. If you don’t suffer any problems during the day when sleeping less, you will have found your perfect sleeping time. Do you find it hard to establish your ideal sleeping time? It could be useful and instructive to write down the times you go to bed, how long you areawake, what time you get up and how rested you feel the next morning. You might find a certain pattern which helps you to establish your ideal sleeping time.
If you are having sleeping problems it is better not to have an afternoon nap or fall asleep on the couch at night. Powernaps and siestas will only make you more tired as you will not be able to have a good/long enough deep sleep to really recover. Plus these little naps often disturb the sleep and wake up rhythm. This is different for countries where having a siesta is normal. Here a siesta is part of the normal sleeping pattern.
Maybe you like to read before you go to sleep. Or you take the dog for a walk of drink a glass of hot milk. Make sure you stick to this routine every night so your mind gets use to it and knows that after this routine it is time for bed. It will make it easier for your mind to let go of the day. Plus your body can already start preparing itself for bed by producing the sleeping hormone Melatonin. Melatonin will make you sleepy so you will fall asleep more easily. This hormone can be produced by various factors, like decrease of day light but also certain nutrients can produce Melatonin.
Ensure that you don’t do any exciting or emotional strenuous things at least one or half an hour before you go to bed. Listen to relaxing music, read a nice book. Physical exercise during the day can make you sleep better, but we advise you not to do any intensive training two to three hours before you go to sleep. Please also avoid any activities that require a lot of mental strength. Plus avoid the use of stimulated products such as coffee, (black) tea, cola and tobacco just before bedtime.
Being in a dim room will prepare you better for the night, your body will start producing the sleeping hormone Melatonin. Not just (bright) lights in your house but also the light of for example your laptop, telephone or television will disturb the production of Melatonin therefore you will find it harder to fall asleep. By exposing yourself too much to this light during the evening, your body will be fooled into thinking it is exposed to daylight. By turning the lights down and not using many screens the production of Melatonin will increase.