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Heading to a new place and in search of fresh bedding? Struggling to find a pillow that doesn’t leave you with neck discomfort, regardless of your efforts? You’re in good company. Research through randomized trials shows that 15 to 20% of adults globally suffer from discomfort in their arms, backs, and necks, or experience stiffness regularly each week. While for some, it may only be a sporadic annoyance, there are those who face undefined pain nearly every day.

Even if you are merely bored with your old bed, navigating the market can be hard enough. With the current offer of endless materials, mattress configurations, even sheet prints, you may find yourself feeling overwhelmed and confused. Knowing which of these things will suit you takes some trial-and-error time until you start to feel comfortable and confident in making a decision.

In these situations, it is helpful to remind yourself how many of these items you need for optimal sleep. When it comes to pillows, the fact is that most people require only one, though it needs to be of good quality and tick a few customized boxes. However, there are scenarios in which you might need an extra pillow or two (and not for décor purposes), or even prefer to sleep without any at all. Several factors may influence this decision, and we’re just about to unpack them.

The Main Pillow

Whether or not you need more than one pillow, or whether the one you already have suits you, it all depends how you feel sleeping on it. Do you get enough rest? Do you wake up without numbness or pain? Do you feel refreshed and energized in the morning? These are some goals to strive for when it comes to your bedding. The right setting should keep your spine perfectly aligned, which means no head tilting or neck strain. To achieve this state, your pillow’s loft has to be high enough to prevent your head from sinking too deep, but low enough not to push it too far in the other direction. Typically, you will come across three categories addressing the loft: low (up to three inches high), medium (between three and five inches), and high loft (five inches and above).

The material should be not only comfortable but also hypoallergenic, in case you’re one of the people whose allergies act up around bedtime. Moreover, the density of the pillow needs to meet your needs – softer or firmer, with the surface flatter or shaped. This will determine how deep your head will sink and whether the material will conform around it for additional, corrective support. Lastly, the breathability of your pillow can mean the difference between healthy rest and disrupted, poor quality sleep, especially for those who tend to sleep hot. Excessive heat can be trapped inside the pores of high-density materials such as memory foam and cause much distress for the sleeper.

However, when your pillow doesn’t already meet all or most of the criteria just mentioned, and you wake up sweating or tired, it’s time to make a change. Figuring out exactly which features will do the trick for you starts with the way your body is positioned during the biggest portion of the night.

Sleep Positions

Which way you face during sleep classifies you as a side, stomach, or back sleeper. Each of them come with many variations that have unique benefits and downsides and therefore require different levels of support.

Side Sleeping

Side sleeping is considered the best option out of the three. The way your organs are positioned when sleeping on your side means you’ll face the smallest chances of discomfort – this state is known to prevent sleep apnea, acid reflux, and snoring. Here are the three most common ways people settle down on their side:

1. Fetal position – legs are bent in the knees and arms are in the front or under the pillow.
2. Log position – both arms and legs are stretched out and you look as if you were standing upright.
3. Yearner position – legs are stretched out, but arms are reaching forwards.

An adequate amount of support means different things between the three categories, but sleeping on your side makes the least room for issues. The only thing to be concerned about here is the loft of your pillow – side sleepers require higher profile, supportive surfaces to keep their head in line with the spine. Memory foam does a great job of keeping everything in place as it usually has excellent conforming properties – unless you can’t handle the heat, that is. In essence, any cushion that is on the thicker end, and keeps your head straight will do the trick, but make sure it’s comfortable.

Back Sleeping

This position can work well in certain circumstances, but not everybody will benefit from it. Acid reflux prevention, proper spine alignment, and even weight distribution across your body are some of the upsides that come with sleeping on your back. Unfortunately, facing upwards isn’t the best idea if you have sleep apnea or tend to snore, as back sleeping is known to worsen these conditions, directly impairing the efficiency as well as the duration of your rest.

Back sleepers take up about 13% of the total population. They commonly spend their nights in these positions:

1. Savasana – facing the ceiling, arms, and legs straightened out as if standing upright.
2. Soldier – same as Savasana except with one leg bent at the knee.
3. Starfish – legs stretched, arms above the head.

When you lay down in this manner, there are a few things to be addressed. First, your main pillow needs to have a lower medium loft and preferably some contouring properties, filling out the empty bit of space below your neck. A good option for this would be a pillow with a divot.

Stomach Sleeping

Officially the worst option out of the three, sleeping on your stomach does come with some pros – it prevents snoring and sleep apnea. Unfortunately, the list ends there, as the downsides to this way of sleeping take over. When you sleep on your stomach, your entire weight distributes around your core and presses your organs into the bed. Besides decreasing their ability to expand and impairing the way they function, this also creates a great deal of stress in your ankles and wrists as they are left to handle your body’s pull. Furthermore, stomach sleeping causes even more wrinkling and breast sag than side sleeping. The discomfort caused by this position makes stomach sleepers toss and turn noticeably more often than other types of sleepers, reducing the quality of their sleep.

Finally, this position is a bad idea if you experience back or neck pain, as your spine is likely to be curved, especially if you use a thick pillow or have a very soft bed. In fact, stomach sleepers are the only group that would benefit from sleeping without a pillow altogether. If this notion is too strange for you, using a thinner but moldable pillow would be optimal, as it would allow you to turn around as much as you need to without sacrificing your comfort.

Common Types of Pillows

By now, you’ve hopefully got a picture of what you should be looking for. To give you a bit more insight into whether a model type may suit you or not, let’s take a look at the general characteristics of the ones most commonly found on the market.

Memory foam is an overall good pick for corrective purposes. This material molds around your head and neck, filling all gaps and leaving no room for bad posture. The surface of most models is around medium firm, as it’s meant to prevent you from sinking in too deep. The flaws of memory foam stem from its high density. If you are someone who struggles with excessive heat during the night, this material would be a bad idea as it’s compact structure leaves little room for air to circulate. Additionally, if you like those pillows that feel supple and soft at first touch, the memory foam surface might feel a bit awkward and hard at first, as it takes some time before it molds around you. Overall, memory foam is a widespread favorite and recommended for people who experience neck pain or headaches.

Latex is known for its soft feel and long lifespan. Highly responsive and mold resistant, this type of cushion is also eco-friendly. According to this trial, latex is deemed most helpful for dealing with persistent headaches and arm pain upon waking. However, latex definitely doesn’t sleep the coolest of the lot and can be pricey, especially the organic models. Before you decide to give it a go, make sure you aren’t allergic.

Gel-infused pillows are made for hot sleepers. Cooling property is their main selling point, along with being hypoallergenic. Even some memory foam models are infused with gel for this reason, but that usually gives them the “average” instead of “heat-trap” status in this area.

Feather pillows have been used for quite a while. They are famous for their light weight, softness, immediate responsiveness, and admirable durability. Like all other models, though, they have their cons. For one, they aren’t very breathable, disqualifying them for hot sleepers. Further, the feathers can poke through the fabric, causing skin irritation even for people who aren’t allergic. Lastly, those whose allergies act up at nighttime, as well as those who are allergic to feathers – better look at other options.

Contour pillows curve down in the middle part (think: headrests on a massage bed, except not empty in the center) and considered suitable for side and back sleepers. They are very supportive, promote good posture, and help reduce snoring.

When One Pillow Isn’t Enough

As mentioned above, most issues with pressure points and pain can be prevented or decreased to an extent by purchasing a suitable pillow. However, there are times when an extra mile is necessary.

Every one of these positions has a pressure point or two besides the one around the neck area. Your mattress would preferably address these, but if this isn’t the case and you can’t replace it, or you simply require sturdier support, additional pillows come in handy.

Side sleepers: to decrease the stress on your hips, professionals sometimes recommend placing another, thin pillow between your knees, or getting a body pillow that can be used in a similar manner. The goal here is to keep your pelvis straight. If you experience chronic pain in the lumbar area despite doing everything right, you may also put a thin layer below the knees or ribs.

The lumbar region is the back sleepers’ main pressure point. You can elevate most of the discomfort by putting a thin pillow under your knees, prompting your back to sink more deeply into the surface of your bed and filling the awkward gap between.

For stomach sleepers, a thin cushion placed under your hips may be of additional help in reducing the pressure in your muscles and joints caused by sinking too deep into the mattress.

Pregnant sleepers often need plenty of support, too. As the stomach grows, new pains and uncomfortable stretches create much distress to the expecting mother. For this reason, doctors frequently advise using a body pillow to hug around, which will ensure the stomach is adequately supported. Fixing up extra pillows behind the back, between or under the knees is also not rare. Just try not to pile up a bunch of thin pillows on top of one another, and instead opt for one pillow per area. You may think there is no difference, as the height is the same, but that may do more harm than good. By picking one over many, you decrease the possibility of one cushion sliding out or falling off the bed.

Body Pillows

This oversized cushion, although used mainly by pregnant people, may benefit pretty much everyone who is looking for a whole-body support system in the bed. There are two common types of body pillows: the U-shaped, meant for side and back sleepers alike, and the I-shaped one indicated only for side sleepers. Not convinced? Here are some features that prove body pillows are worth a shot:

1. Relief from pain in critical points – if you put one leg over, hip stress is taken care of. Hug it with your arm and ensure the shoulders and elbows are relaxed, too.
2. Decreased tossing and turning. The U-shaped ones, in particular, are designed to lock you in place comfortably, helping you fall and stay asleep.
3. Decreased snoring. By preventing you from turning over to your back during sleep, this cushion will stop you from snoring as well.
4. Relief from neck or back pain. Having something to lean over ensures your muscles won’t need to be tense to keep you in place, minimizing chances of numbness or pain the next morning.
5. Stress relief. A body pillow is essentially a grown-up version of a teddy bear. Not only will holding onto it make you feel more safe and secure, but your brain will associate the two and start releasing oxytocin, a hormone that reduces stress.

Knee Pillows

Although we have mentioned the possibility of placing a thin layer between or under your knees, there are specialty items made precisely for this purpose. Most knee pillows are hourglass-shaped, which promises they won’t slip away during your sleep. They are meant to relieve any aches and discomfort that you may feel while sleeping on your sides, such as tension in your calves or hips. They also suit people who want to prevent the contact between their legs – a reasonable request, especially during summer or for those with skin issues.

Although placing it between their knees may not be beneficial or even practical for them, back sleepers who struggle with slow circulation can put a wedge-shaped knee pillow under their legs instead and promote healthier blood flow. Pregnant women could use the support when back or pelvis issues arise, but also as a measure to prevent such difficulties in the first place.

Lastly, people with chronic pain, injured individuals, and those with restless leg syndrome (RLS) may find comfort in using a knee pillow. As RLS causes tension and pain in one’s legs, and can make them shake for hours during sleep, some knee pillows are specially designed with straps that can be tied around the legs and decrease excessive movements. Besides aiding the person with RLS, this is also helpful if they sleep with a partner, as a precaution against being kicked during sleep.

Wedge Pillows

These cushions come with a tapered incline, intended to slightly lift up your head, legs, torso, or any other area you may need them for. They are usually on the firm end, meant to use alongside your regular pillow and not instead of it. A wedge pillow can be handy for plenty of scenarios: as back support while watching TV or resting on your sofa, as an elevated headrest to prevent acid reflux, a platform for your legs to promote blood circulation, etc.

A wedge pillow can come as a single piece or have multiple parts. Highly customizable and sturdy, these products can vary in almost every aspect and suit a broad audience of customers. Here are some reasons you may want to consider buying one for yourself:

1. Conforms closely to your body
2. Convenient and comfortable
3. Prevents varicose veins
4. Decreases snoring
5. Promotes better blood and air flow
6. Helps with acid reflux

Annually, the majority of individuals set aside a few specific dates dedicated to deep cleaning their homes. This activity often carries the atmosphere of a festive occasion, largely because it coincides with the transition of seasons – have you ever heard of the concept of spring cleaning? Regardless of your personal enthusiasm for it, it’s hard to completely avoid encountering it on social media. The idea is, as the chill of winter gradually recedes, you gear up for the warmer months ahead, sprucing up your living space to reflect the change. This ritual helps people feel in tune and ready for the upcoming climate shift, stowing away their heavy outerwear, swapping out dense blankets for lighter, airier options, and so on.

Other than the spiritual purpose, these cleans have an essential role as, well, cleaning. This is a time when many individuals do in-depth scanning, get their dusting tools, vacuum cleaners, and mops out and turn their entire homes upside down. Once all the major things are taken care of, it’s easy to become a bit carried away, washing and sweeping every inch of the floors and vowing to always keep it as squeaky clean. However, rarely do people follow through.

See, most of us do our share and try to stay on top of things, but our busy lives can make it very difficult to prioritize dusting the shelves and washing the rugs. We mostly focus on keeping our space neat to feel better and more organized, and do specialty cleaning only when things get out of hand. This way of functioning is quite normal. Not every part of your living space requires constant care, but a question comes to mind – what is the optimum to strive towards? How often is “regularly” when it comes to cleaning?

Regarding your bedroom, the short answer is: weekly. The reasons? Keep reading.

Air Pollution

With climate change and the surge of industrialization in our recent history, it’s no wonder that the air we breathe in is more contaminated than ever. Both outdoors and in, there is a wide range of pollutants constantly present and irritating our airways.

Outdoor pollutants include:

1. Ozone
2. Smoke
3. Carbon monoxide
4. Sulfur dioxide
5. Nitrogen oxides
6. Remnants of fossil fuel burning

Indoor pollutants include:

1. Gases
2. Harsh chemicals
3. Smoke
4. Mold
5. Dust mites
6. Various bacteria

By merely living and using the commute, most of us are exposed to over half of contaminants from both lists. The immediate reactions of our organisms include coughing, wheezing, sneezing, sometimes headaches or watery eyes, and that’s even if we haven’t developed a chronic condition. The long-term consequences are dire; we now have more than ever people suffering from asthma and lung cancer. The health risks don’t stop with our respiratory system – air pollution also causes preterm birth in pregnancies, stroke, cardiovascular diseases and, since 2013, holds its spot on the World Health Organizations’ list of carcinogens. The people most at risk are those in lower-income countries, with air pollution accounting for the staggering 91% of the premature death rate, according to the WHO’s estimates.

To counter these issues and lower the pollution level worldwide, professionals offer solutions for better urban planning and industrial strategies. These include switching to more sustainable sources of energy, using lower-emission fuels, reducing and recycling waste, being more efficient with energy use, providing biking lanes, clean energy for household use, etc. Unfortunately, most of these fall onto the community institutions and leaders, rather than the average individual to solve, which leaves a limited arsenal for ordinary people against air contamination. For the lucky, relatively unbothered individuals, this means keeping the house clean and avoiding smoke. For those struggling with asthma or allergies, on the other hand, the story is a bit more complicated than that.

Allergies

Dealing with allergies can be very frustrating, especially if you don’t realize you have one. You read that correctly. It’s possible to have an allergy to contaminants found around you, even in your home: think, pollen, dust mites, cockroaches, pet dander, etc. But because you’re used to hearing about some other allergies causing emergencies, you may not initially connect the dots, as the symptoms of seasonal or household irritant-related allergies aren’t as life-threatening. However, it’s important to get them checked in time, as persistent allergies can spread downwards to your lungs and cause asthma.

If you frequently experience symptoms like sneezing, watery or itchy eyes, swollen eyelids, runny nose, coughing, weakness or tiredness in a specific time of the day, say, in the morning, it’s very possible that you are allergic to something in your home.

The cause of allergies isn’t precisely pinned down yet. We know that allergic reactions are just your immunity trying too hard to keep you safe, but it isn’t certain what triggers it. Possible risk factors include genetics and environmental factors. Ironically, some allergies develop because of our heightened hygiene standards nowadays; if your body hasn’t come in contact with something early on, exposure later in life can cause an overreaction as your immunity isn’t equipped to deal with the matter.

Common Allergens In Your Bedroom

If you experience some of the symptoms listed above and suspect an allergy, you can go to your doctor to get some tests done and find out for sure what’s going on. Here are some common culprits to watch out for indoors:

Cockroaches

Often encountered in more urban areas, these pests like warm weather and darkness, although they are known to be very resilient. They are mostly active at night, which allows them to crawl into our homes easily and unnoticeably while we sleep. People who are allergic to cockroaches are triggered by the protein found in their droppings and body parts, which means that even when dead, these pests may trigger cold-like symptoms such as postnasal drip, sneezing, runny nose, itchy eyes, etc. Cockroaches also tend to aggravate nocturnal asthma and even cause it in allergic people.

Dust Mites

These creatures are too small for our naked eye to spot. They live in the dust and mainly feed off of our dead skin. Because of this, dust mites are frequent residents of our pillows, beds, sofas, rugs, curtains and similar dust-collecting, convenient places in our homes. Note that it’s actually their feces and not the dust mites themselves that people are allergic to. As these pests are impossible to get rid off entirely, they pose annoyances all year long for those who are sensitive to them. If it’s any consolation, the symptoms these people experience daily aren’t severe, and they are located in the upper airways, hence the name “allergic rhinitis.”

Pet allergens

Although we don’t classify our pets as pests, they do cause adverse effects on our health more often than we care to admit. The protein found on their dead skin, hair, or bodily fluids trigger sneezing, itchy eyes and cause one’s eyelids to swell. Many cats and dogs, even if hairless, can potentially cause these symptoms. Allergen-carrying particles easily get released into the air and find their way all around our homes, not to mention our clothes after a short petting session.

Pollen

Pollen is a particle released by flowers and trees usually during spring, with the purpose of their reproduction. For many unlucky individuals, though, the seasonal merriment is dulled and replaced by what seems to be an endless cold. Although it’s technically classified as an outdoor allergen, pollen easily makes its way into our homes via open windows and doors or carried by ourselves. The symptoms may be more severe than with the other mentioned allergies, potentially including the so-called “hay fever.” According to the NIEHS (National Institute of Environmental Health Sciences), this type of allergy affects almost one in six Americans.

Is Prevention Possible?

Although a lot is out of your control when it comes to outdoor pollution, there is plenty you can do to make sure your indoor air and surfaces are healthy. We’ll come to cleaning in a bit, but it’s sensible to first try and reduce the work if we can. Some of the following ideas may be obvious, but some often pass under the radar:

1. Get an allergen-repellant encasement for your pillows and mattress. Make it harder for unwelcome guests to stick around! When the time comes, it’s easier to take off and wash the covers than to thoroughly clean your mattress and pillows, although that doesn’t mean you should never do the latter.
2. Make your home less humid. Whether you merely stop using a humidifier or start using an air condition, addressing this issue will make your space less likely to attract pests like cockroaches or promote mold growth. Keeping your floors, rugs, and clothes dry is a must. That means throwing the washed laundry into the dryer as well as not leaving the wet towel on the floor after showering.
3. Consider purchasing an air purifier. These are very handy as an additional line of defense against airborne particles. For your bedroom, especially if you suffer from allergies or asthma, find a device that features a passive purification system, optimally with both HEPA and activated carbon technologies. As these two excel in different areas, they will be sure to clear out all sorts of allergens when combined. Another plus is, unlike some other types of purifiers, they filter and eliminate the pollutants instead of just neutralizing them and pinning them to the floor. That means less time vacuuming while enjoying fresher air, and also allows you to keep the windows open for shorter periods during the pollen season.
4. Don’t allow pets inside your bedroom, let alone bed. Cute as they are, the risk to your health simply isn’t worth it. Even if you seem to show any allergy symptoms around them, their curious faces and paws bring along everything they’ve stepped onto or come in contact with during the day.

Cleaning Methods and Considerations

How well does cleaning work? According to these studies, very well.

1. Washing your sheets and pillowcases once a week gets most of the job done even on lower temperatures. Most sheets are meant to be washed in colder water and tumble-dried to keep their material as soft as possible. However, it is recommended to wash them in hot water to eliminate dust mites and their food – your skin flakes, hair oil, and other bodily fluids. If you decide your sheets are too delicate for that, you can put them in the dryer at a high temperature before washing them, or even put them in the freezer shortly.
2. Your bed should be aired out once in two months, but you’ll be fine if you don’t skip it for over six months. That’s when it needs to be vacuumed, flipped over and rotated, not just to make it wear evenly, but also to minimize the risks for your health. Besides the scheduled mattress cleaning times, if you notice stains, off-putting smells or wake up with bumps all over your body, you’d be best advised not to postpone dealing with it. In the event of bed bug infestation, it can be a matter of hours before cleanup becomes near impossible.
3. Shower before going to sleep. When you come back from work or even a short trip to the store, many particles like dust or pollen use you as a vehicle. You can’t stop this from happening, but hanging your jacket near the door and then washing away everything else will at least limit what’s going to the bedroom with you.
4. Don’t focus only on the bedroom. Wiping it to perfection won’t matter the second you leave it to grab a bite or go to the bathroom. You will just carry back everything with you. By no means are you required to wipe and dust every single corner of your house on a daily basis, but don’t slack too much. While some things need only be checked monthly or even yearly, airing out your home, vacuuming, and dishes need to be done with more commitment. Make sure not to leave unwashed plates on countertops, and especially in your bedroom. Cockroaches can very well find their way in and be rewarded with food, too. Instead, wash up as soon as possible and close all waste into bags or containers.
5. Don’t just work hard; work smart. Splitting the washing into zones and covering them day by day instead of doing one exhausting session makes the whole thing much easier and takes less time. For example, pick a day to commit yourself to the living room: vacuum it, wipe all surfaces and throw the decorative pillows into the washing machine. Next day, do the bedroom: change sheets, pillowcases, and blanket encasement, and vacuum the floor. Over the week, you’ll cover the entire house. Another strategy would be sticking to one duty, like wiping the glass and making your way through the whole house. Next day, you swap it for sweeping the floors, etc.
6. Don’t wait until you accidentally spill a drink on your sheets before you change them (and don’t eat or drink in your room, while we’re at it). Remember, just because something smells nice or looks clean, doesn’t mean it really is. Did you know your purse likely carries more contaminants than the amount found in your bathroom? You just don’t think to wash it more often because it doesn’t show visible staining or smell bad. The same goes for your bedroom.
7. Underperforming can cause obvious issues. On the other hand, overdoing it with a harsh cleaning solution can do more harm than good in regards to your health. Try to stick with products that come with a short list of ingredients, and make sure you understand what they are. Basic things like vinegar, rubbing alcohol or baking soda can be enough in many situations, although we put more trust in complicated solutions.
8. Consider taking some eco-friendly steps to reduce your carbon footprint. It might not be a significant improvement to your own life, but making an effort to lower our contribution to the global contamination level is something we should all do. One individual doesn’t make a huge difference, but imagine if more individuals started buying fewer single-use items, found a green way to do laundry and recycled the waste they make. Cleaner water and air for everyone, you included.

The objective when putting away items you seldom use is to fold them so that they don’t get wrinkled and occupy the least amount of space. This is especially important for those who are limited by storage space and must be particularly diligent in maintaining organization. While many of us can handle folding flat sheets and pillowcases without much trouble, dealing with fitted bed sheets can be incredibly challenging.

You don’t know what to do with those elastic edges and billowy corners, so you get frustrated and end up just crumpling it into a ball of mess, and throwing it in the back of your linen closet. That way it takes too much space, it gets all wrinkled, and every time you look at it, it reminds you of that time you got so frustrated and gave up. But don’t worry, there is a way to do it.

We will show you a few tricks on how to fold your fitted sheets, and with our step by step guide, it will be incredibly easy. Read on to learn this useful skill, and you won’t have to stress about it ever again. You can even show it to your friends and make their lives a little easier as well; they will be thankful for sure.

4 Easy Steps to a Folded Fitted Sheet

People have been struggling with folding fitted sheets for as long as they’ve been around. It’s like these things are made to be unfoldable. Luckily, we have experimented a little bit, and we came up with an easy solution that should do the trick every time. Follow these step by step instructions to fold your fitting sheet successfully without getting frustrated during the process:

1. Lay your fitted sheet down on a flat surface with elastic edges showing. While this is usually done on the bed, you can also do it on the table or even floor, just make sure you have enough room. 
2. Observe each of four seams that are located in each corner of the sheet, as they will help you to fold it properly. Take the bottom two corners, and fold them up into top two corners in a way that they align completely. You can also do it lengthways if it seems more natural to you, but it should be easy either way.
3. Now you should have a more rectangular shape with more enclosed elastic edges, which is much easier to work with. To prepare for the next step, you can fold your sheet in half, or put the bottom third up and the top third down, depending on the size of it. The goal is to get straight lines and to get as close to a rectangle shape as possible. Remember to pat everything down after each fold, to get rid of the air, and to get a flatter crisp finishing product.
4. Fold the rectangle inwards into a square shape to a size you find appropriate for storing. Flatten it as you go, and you should have a folded fitted sheet in these four easy steps.

Alternative Way to Fold Your Fitted Sheet

We found the previous method to be the easiest, but if you are not convinced about it, we have an alternative for you. Follow these steps for a wrinkle-free, perfectly folded bedding:

1. Lay down your sheet on a flat surface and identify short from long edges. Make sure it is inside out.
2. While standing, take two adjacent corners of a long side, and place your hands inside them. 
3. Bring your right hand to your left hand and fold that corner over the one in your left-hand while flipping it, so that the right side is facing out.
4. Keep your left hand tucked in those two corners while using the right one to stretch and straighten the rest of the sheet that is hanging.
5. Reach down to grab a corner that is hanging and then bring it over the ones you are already holding in your left hand. The top one outside layer should be now facing inside out.
6. There is only one corner left, so bring it over with your right hand and fold it over as you did with the rest of them.
7. Lay down the sheet on a flat surface in a current folded state so that the elastic edges are facing up. Flatten it out additionally with your hand.
8. Now is the time to fold it in thirds to hide the elastic and get a rectangular shape.
9. Proceed to fold until the sheet is the size that you want, and remember to pat it in between to flatten it as much as possible. That way, it won’t wrinkle, and it will look crisp when you take it out.
10. Store it in your linen closet.

If corners unfold at any moment, you may need to shake out your sheet and start over. Try both described techniques and see which one suits you better. They should be equally efficient, although the first one appears to be a bit simpler. 

How to Fold Pillowcases and Flat Sheets

Now that the hard part of the folding is done, you can proceed with your other bedding products. For your pillowcases, lay them down on a flat surface and then fold them once length and crosswise to get a square. 

You should do the same with your flat sheet, although it will need a few more foldings. Put it down on an even surface and then start matching the opposite ends until you get a size that matches your folded fitted sheet. 

After everything is folded and ready, store your items in a linen closet where they won’t wrinkle and can stay fresh until you need to use them.

How to Organize Your Linen Closet

Have you always dreamed of a linen closet from a home decoration magazine, but yours somehow still looks like tossed piles of sheets and towels, despite your best efforts? We have some tips and tricks to help you get that magazine look you’ve always wanted. With a few additions and a little bit of creativity, you can organize it nicely and avoid mixed piles of bedding and towels.

The first thing you want to do is to review all the items you have in there. Be honest with yourself; if you haven’t used something in a few years, you probably aren’t suddenly going to love it and start using it every day. Whether you don’t like a particular design or the feel of a specific material, you are probably better off getting rid of those items. It’s better to donate them to somebody who is going to use them or throw them away if they are already worn out. It’s so much easier to organize when you get rid of all the unnecessary stuff and have less to deal with.

You should cover the shelves of your closet with a liner since certain wood, or melamine shelves can cause your sheets to fade and lose color over time, so you probably want to avoid damaging them. With so many patterns available, this will give your closet an improved modern look. 

Make sure to always wash your sheets and towels before storing them, so you always reach for a clean item when you need it. It’s best to fold them while they are still warm from the drier, but if you want to go an extra mile, you can iron them after drying. Follow the folding methods we described, and you’ll have even wrinkle-free stacks of sheets.

Organize your linens by category to avoid mixing up. You can do this by type, size, color, location of use, or any other basis you find appropriate. If you have different sets of sheets for every room in your house, it is reasonable to separate them based on that. However, if you don’t have preferences and all the sheets and towels are used by every member of the household, you can pick another way to categorize them. Also, make sure to put your most used items in front and center so that you can access them more easily. 

Use bins, baskets, and boxes to create different zones to separate your linens. That way, you can keep everything neat and easy to locate. Also, use zipper and space saving bags to store any extra bedding you might have like pillows and blankets. And don’t forget to label everything; that way, anyone who opens the closet in need of something will know precisely where to look for it. You can get over the door rack for tablecloths. Hanging them will prevent wrinkling, keep them dust free, and easily accessible for any occasion you need them.

A cool trick to always keep your bedding together is to fold the whole set, and then put it in a pillowcase. How many times have you looked for a piece of linen that you know is there, but couldn’t find it? With this neat trick, you will avoid all that, and all of your sets will always be at one place. 

Nobody likes to see moths, mildew, or to sense an unpleasant smell in their linen closet, and that’s why you need to keep it fresh always. You can do so by putting a box of baking soda your closet floor to absorb bad odors. Toss in a few lavender bags for a pleasant smell and to keep moths away. You can also put in scented soaps, and remember never to put dirty or wet linens inside.

Additional Tips For Better Folding

Always keep this additional information in mind for beautifully folded, wrinkle-free linens:

• Make sure there is enough room for folding, preferably a surface where you can lie your linens down and flatten them completely. A bed should do the trick, but if you don’t feel like it’s enough, you can use a table or floor.
• It is best to fold your linens while they are still warm from the drier. If you want, you can iron them beforehand, but this step is not entirely necessary, and you’ll be okay by just folding them right away.
• Keep your linen closet organized at all times by using our tips, and don’t forget to stuff your bed sets in an unfolded pillowcase to avoid mixing up.

Finally, if you feel like all your sheets are worn out and you need some new ones, check out our guides on how to buy the perfect sets. We have reviewed and written many pieces on all bedding products, so be sure to look around for anything you need. 

Preparing yourself for a surprise hiccup in life is a smart move for everyone. I’m not hinting at going all out like those folks who construct underground hideouts and hoard supplies as if the world might run out tomorrow. Instead, it’s about simple steps that keep you covered for a few days when something out of the blue strikes. True, emergencies don’t come knocking often, but getting blindsided, particularly in your sleep, isn’t a picnic. So, staying one step ahead is never a bad idea.

Natural disasters like hurricanes are frequent on the Atlantic and Gulf Coasts, while earthquakes are more common on the West Coast. Snow blizzards are most likely to happen in northern states, while fires and floods can happen anywhere.

The essential part is to educate yourself about emergencies that can happen in the area where you live. That way, you know what to prepare for exactly. Since you spend so much time resting in your bedroom, it is a place where you’ll most likely be when the emergency strikes. Read on to learn how to make your home safer, how to prepare, and what to do in case anything unexpected happens. Remember that preparation is vital to staying safe during any crisis.

General Tips for Emergency Preparedness

Here are some things that can be useful during an emergency, before we dive in into specific types later:

1. Prepare an emergency kit

There is an increasing trend of natural disasters around the globe due to climate change. Weather extremes appear to be more frequent in recent years, and it is only going to get worse if we don’t take any steps to stop the pollution and try to lessen the consequences of our actions. Natural disasters cost the US $91 billion in 2018, and as much as 80% of Americans live in an area that has recently been struck by a weather-related incident. However, only one in three people have a prepared emergency kit for those situations. It seems only logical that you should be ready in case anything happens, so here are some essentials you can include in your disaster bag, and keep it nearby just in case:

• Flashlights and lanterns
• Batteries
• A map of your area
• Portable phone batteries (desirably solar powered)
• First aid supplies
• Canned food and enough water to last for at least five days 
• Swiss army knife
• Emergency whistle
• Moist wipes
• Hand sanitizer
• Extra cash
• Baby supplies if you have an infant
• Extra pair of glasses if someone is visually impaired since they can easily break in the state of panic
• Emergency contact information
• Backup of all essential financial information like home ownership, insurance, and list of all valuable items in your household. You can also include photocopies of birth certificates, passports, social security cards, and any other important documents. You can also include cherished family photographs, or you can store all this stuff on a hard drive and include it in your kit to take up less space.

Keep all these things in a container that has handles, and that’s easy for you to carry on your own. It is best to look for something waterproof and fireproof so that your things can be safe no matter what. Put the container in an easily accessible place somewhere in your bedroom. 

You should look through your emergency kit every year to see if all the things are in a working condition, and that your supplies haven’t expired. Replace anything that isn’t working or the food that’s gone bad. You can also do a practice run to see how efficient your kit is, and if you have everything you need. You can simulate power outage by turning off all lights, and see how everything performs, and if there is anything else you can include.

2. Sign up for emergency notifications

Knowing when the emergency is about to happen is essential to staying safe during it. You can download apps like FEMA or Red Cross Emergency App that are available both for Android and iOS, and turn on the alerts on your smartphone. They can tell you when there is a dangerous event approaching, and also give you some tips on how to be prepared for it. 

You can always listen to the weather forecast on radio stations or TV to see if there are any pending emergencies in your area. Also make sure to educate yourself about the events that have happened there in the past, and what to do during them. Read your local Red Cross informational pamphlets, and find out where the nearest emergency center is.

3. Keep emergency information nearby

If you are discovered unconscious, you want to be identified by medical staff and first responders, and you want them to have the right information essential to further recovery steps. 

You can take a piece of paper, add title “In Case of Emergency,” keep it nearby, and include the following:

• Names of all household members, including pictures if possible
• Names, relationships, and phone numbers of chosen emergency contacts
• Information about medical conditions, medications, and allergies

If you always have your wallet nearby, you can keep this paper in it. 

4. Store additional necessities in your bedroom

Your emergency kit and ICE list will be essential during an unexpected event, but there are some more things you can keep nearby to help you out. For instance, you always want to have a flashlight on your nightstand to guide your way to your kit if the power goes out. 

One more important thing to have nearby are sneakers. Make sure you have an extra pair under your bed or nightstand so that you can quickly put them on when the event breaks out. Do not put them somewhere where they’ll pose a tripping hazard, as people tend to panic in these types of situations, and tripping over can drastically slow you down. You can also keep extra blankets in your bedroom, which can be useful in protecting you during an emergency, by putting these soft layers on top to prevent any potential injury. You can always use them as additional cover during winter months, or when the power and heating run out. If there are high wind conditions, you can put them on your windows for extra protection.

5. Charge your phone

Even though we usually suggest removing all the electronics from your bedroom, as they can distract you and interrupt your sleep, you might want to consider charging your phone somewhere in your bedroom. Screens emit blue light that can trick your brain into thinking that it is daytime, which makes it harder to fall asleep. But if you plug in your phone, put it on silent, and cover up the charging light, you should be okay.

That way, you will have a fully charged phone if a disaster strikes, and that can be essential. As much as 40% of people reported that having a working cellphone during an emergency significantly helped them overcome the situation. With extra portable phone batteries in your emergency kit, you should have enough days of battery life until everything resolves.

6. Make an escape route

Plan at least two escape routes from any room using doors and windows, as you never know what the situation will be like. If you live in a building, know where all the exit staircases are located, and never use an elevator during an emergency. 

You can practice an escape route with your household members by having a test once a year. You should set up an outdoor safe spot when everybody meets in case of any catastrophic event. During the drill, always remember to grab your emergency kit, as it is vital for the oncoming period. Keep your car’s gas tank at least half full at all times so that you can drive away quickly if needed.

7. Hurricanes

Hurricanes are a type of massive storm that starts over a body of water and then move toward land. They are accompanied by many conditions such as strong winds, heavy rain, tornadoes, and flooding. In the US, the Atlantic Coast and the Gulf of Mexico are at highest risk of experiencing hurricanes. They usually appear between May and the end of November, and here are some things you can do to prepare and stay safe during these events:

• Prepare your home before the hurricane season arrives. Pre-drill the holes around your windows so that you can quickly install plywood boards when the time comes. Secure your roof, check and clean all the rain gutters to make sure there isn’t any blockage. Regularly trim the trees around your house and remove any old branches that can fall through your windows and cause damages or injuries. You can also consider investing in flood insurance.
• Use a hurricane watch to get ready. When this alert is active, it means that severe weather conditions are likely to occur in the next 48 hours. This time is crucial to prepare. Keep your emergency kit nearby, go over the evacuation routes with your household members, and keep your gas tank full in case you need to evacuate. Secure your doors and windows, and try to stay away from them, preferably somewhere towards the central structure of your home. You can also consider moving your valuables upstairs in case of floods. Stay in your secured home until officials order evacuation, or until the danger passes. 
• If there is an active hurricane warning, it means that the hurricane-like conditions are likely to happen in the next 36 hours. Put in any outside furniture that can fly and damage your windows. Seal everything and stay at the designed safe place, away from the doors and windows. Also, follow the news and be ready to evacuate if the officials give out the order.

8. Tornadoes

Tornadoes are rapidly spinning columns of air that are connected both with the ground and clouds in the atmosphere. They are very violent and often destroy everything in their way. Although they can happen at any place at any time, they are most common in the Midwest and the Southeast. Powerful thunderstorms accompany tornadoes, as well as extreme wind conditions. They create clouds of flying objects and debris that wreck everything on their path. Here are some things you can do to prepare for these conditions:

• Secure your home to prevent the tornado damage. Regularly trim all trees in your yard, and make sure to remove any dead branches. Also, take inside any outside furniture and trash cans that could potentially fly through your windows. Consider installing impact-resistant windows or permanent covers for additional safety.
• Turn on emergency alerts, and make sure to watch the news and look out for sirens indicating a tornado warning. If there is an active tornado warning, immediately get to a safe place and wait for the officials to give out other safety instructions.
• Design your safe space. If your bedroom is located upstairs, go in a room downstairs, preferably a basement or a storm cellar. If you don’t have these in your home, go to the smallest room as far away from windows as possible. If you live in an apartment, go to the lowest floor, or a hallway somewhere in the center of the building. Make sure to stay close to the ground and cover head and neck with your arms, and also keep as many blankets and cushions nearby to buffer yourself from any potential injuries.

9. Earthquakes

Although earthquakes can happen anywhere at any time, they are most frequent in Alaska, California, and Mississippi Valley. Depending on the intensity, they can cause your household items to fall, and brake, damage roads, or even make buildings collapse. Earthquakes can be followed by floods, fires, tsunamis, landslides, and avalanches. Here are some tips to prepare for these natural disasters:

• Remove all items that are hanging on the walls and ceiling since they can fall and hurt you. Strap big pieces of furniture and remember to store all heavy objects on the lower shelves and closer to the ground. 
• Repair any cracks in the home foundation, walls, and ceiling you observe. Get a safety film and apply it to your windows in case they shatter. Check if your insurance covers damages from earthquakes, and consider renewing it if it doesn’t. You can also think about flood insurance if you live near water.
• Design a safe spot in your home. Usually, if it happens during the night, you are best off staying in bed and covering your head and neck with pillows and blankets. If there is something above you, like a bedroom fan, it is best to drop to the floor and cover your neck and head with your arms. Crawl to a safe space where nothing can fall on you, preferably near an inside wall, away from doors and windows.

10. Floods

Floods commonly appear after all mentioned natural disasters, but they can also be a result of heavy rainfalls. They can happen anywhere but are more common in areas near water and with long rain periods. Here is what you can do to prepare:

• If you live in an area that is prone to flooding, get the insurance that covers damages caused by these catastrophic events.
• Check for any cracks in your walls or home foundation, as this is where water gets in. Repair them as soon as you see them. Also, be ready to protect your home when floods strike. Buy sandbags, shovels, plastic garbage bags, and waterproof sheets to protect any areas of your bedroom and home susceptible to flooding. Relocate your valuables to upper levels to prevent them from getting damaged. 
• Watch the news, set notifications, and immediately react if you see an active flood warning. 

11. Fires

Wildfires are most common in areas with dry, hot climates, such as in the Western US, especially California. It appears that human actions cause 90% of these catastrophic events, and they spread so fast that you have very little time to react. Fires can also start in your home, and bedroom is the most common place for that according to National Fire Protection Association. Here are some things you can do to prevent that from happening:

• Make a fire escape plan with multiple exits, and make sure your family members have it. You can schedule a drill to make sure that everyone is prepared in case of an emergency. Many people don’t realize how much smoke there is when a fire breaks out, so maybe put a bandana over your head, or close your eyes to see if you can still found an exit. 
• Maintain your smoke alarms and make sure that each one works correctly. Keep one in every room, test and clean them once every couple of months, and change batteries yearly. 
• Remove any fire hazard. Don’t leave space heaters unattended, don’t smoke in your bedroom, and don’t light any candles. Regularly check the cables of electronics in your bedroom, and avoid placing wires under a rug. 
• Keep a fire extinguisher nearby so that you can quickly react and prevent a fire from developing right away.

12. Winter Storms

Blizzards are more common in northern areas, and they can be very dangerous. They usually last for hours or days during which there are extreme winter conditions such as strong winds and unstable snow conditions. Here are some essential tips to keep your bedroom safe during winter storms:

• Seal and cover your windows to prevent them from breaking and keep the cold air outside. 
• Blizzards often go hand in hand with power outages, so have extra coats and bedding in your bedroom to help you stay warm. Consider investing in clothes that trap body heat to keep you warm for longer. Also, make sure you eat right, as your body needs fuel to keep the temperature up. You can also keep an extra electric space heater in case the power doesn’t go out, as it can be beneficial during these cold periods.
• Keep an eye on official alerts and warnings, and act accordingly. 

Getting a good night’s sleep remains an elusive goal for many, and selecting the perfect mattress can turn that goal into reality. To achieve the pinnacle of sleeping comfort, you should focus on finding a mattress that not only ensures your body and spine are well-supported and remain in alignment throughout the night but also offers ample comfort to promote deep, restorative sleep.

Foam is a crucial part of most mattress models. Innerspring and hybrid ones usually have comfort layers made of foam and a coil core that provide enough support for the sleeper. All foam mattresses have multiple layers that generally vary in density. The base is usually made from high-density foam to give the bed more sturdiness and the ability to carry more weight without deteriorating quickly. We can say the same thing about the perimeter of a mattress, as edge support is essential for utilizing whole sleep surface and preventing sagging. 

But what is foam density, and how do we measure it? Read on to find out, while also learning how it affects the whole mattress, and how to pick the right density based on your body weight and sleep position preference.

What Is Foam Density?

Density, in general, represents the relationship between substance mass and volume. In the world of mattresses, it refers to how much weight a cubic foot of foam is carrying, and it is expressed in pounds per cubic foot (PCF). For example, if something weighs 80 pounds, and measures 20 cubic feet, it would mean that its density is 4 PCF, meaning that every square foot measures 4 pounds if it has a uniform consistency.

Foam density falls into three main categories: low, medium, and high. High-density foams are primarily used in mattress support cores and foundation layers. They offer enough sturdiness to hold the whole construction and all the potential sleepers that might be using the bed. Sometimes, high-density foams can be found in comfort layers, and it usually means that a mattress has a firmer feel. In contrast, low and medium density foams are mainly used in the comfort system of the bed, since using them in the support core would lead to uneven support and excessive sagging, which would have a massive impact on mattress’ durability. However, they are perfect for comfort layers. They usually offer some level of conforming, which is essential to take the pressure of critical body points and ease the pain a sleeper might be experiencing due to improper body positioning during the night.

Different Types of Foam

The saying “It’s what’s inside that counts” is especially true for mattress construction. Quality materials need to be used to get increased comfort and exceptional durability, and the manufacturing process also plays a significant role in that. When we talk about foam materials, there are several different types: latex, gel-infused, and some others. But for now, we will concentrate on memory and polyurethane foam.

Polyurethane or polyfoam is a highly flexible synthetic material made from polyol and isocyanate chemicals derived from petroleum. The use of polyfoam began in the 1950s as an alternative to natural fibers like cotton and wool. It is not expensive to make, it conforms nicely, and returns to the original shape a lot quicker than natural fiber. It is also flame resistant, resilient, and it sleeps cooler than other foam types. Polyfoam is most commonly used in bases and support cores, transitional layers, and less often in top cushions. 

Memory foam is probably the most famous mattress material in use. It was first developed by NASA in 1966 to decrease the levels of stress astronauts were subjected to, due to high G force. The applied pressure and body heat soften memory foam, and as a result, it conforms closely to the sleeper’s body. That is important as it takes off pressure from the shoulders, back, hips, and joints, and it prevents the development of pain in those areas. It is called memory because it “remembers” the contours of the sleeper’s body. You must have seen one of the commercials where a person would press down on this material with their hand, and it would leave the print that would stick for a few moments and then slowly disappear. Memory foam offers great comfort and is also excellent at isolating motion, which made it one of the top picks for people who share their bed with a partner. Since memory foam is too soft, it is not used in the support cores, but all the characteristics made it perfect for comfort layers. 

Density is used to describe both polyurethane and memory foam, but the PCF ranges are different for them. Low-density polyfoam is considered to have less than 1.5 PCF, medium from 1.5 to 1.7 PCF, and high-density is that of 1.7 or higher PCF. When it comes to memory foam, less than 4 PCF is considered low-density, 4 to 5 PCF is medium-density, and over 5 PCF is classified as high-density memory foam. 

Most mattresses are made from different materials, and products made from just one type of foam are extremely rare. Every separate layer serves a different purpose, and choosing the right mattress depends on many factors like your sleeping style, budget, as well as temperature, firmness, motion, and many other preferences.

The Difference Between Density and Firmness

Some manufacturers use the terms density and firmness interchangeably when describing their products, but that is not correct. While the first one is used as a measurement for weight/volume, the second term refers to how soft or firm the whole mattress feels, and how closely it conforms to sleeper’s body. Firmness is usually rated on a 1 to 10 scale, with ten being the firmest and one being the softest option. However, most of today’s models fall somewhere in the middle, from 3 to 8, and it appears that medium firmness is the option that most people prefer, and the one that comes with the most benefits.

Besides this 1 to 10 scale, firmness can also be measured in indentation load deflection (ILD). To determine ILD manufacturers would put a circular disc with 1 foot in diameter on an area of foam about 4 inches thick. Then they measure the weight that is needed to compress the foam by 25%. The results are represented by the applied pressure, so if the load were 10 pounds, the material would have ILD of 10. Most comfort layers fall somewhere between 10 and 20, while the support cores and transitional layers have higher ILD measurements. 

Even though there is a difference between density and firmness, there is a correlation between them. High-density foams tend to be firmer and to conform less, while soft and medium density ones fall on the softer side of the firmness scale, and tend to contour closely. That is why they are used in the comfort systems of most mattresses.

How Does Foam Density Affect Different Mattress Features?

The density of materials used in the construction of the mattress significantly impacts the overall features and performance. In this section, we review how it affects different aspects of a bed based on extensive research and numerous customer reports. 

1. Durability is probably most impacted by the density, and people need to pay close attention if they plan on using their new mattress for a long time. Low-density foams are more prone to sagging and are usually associated with a shorter life span. Medium-density foams are more durable but are still susceptible to some wear and tear, while high-density ones are associated with long lifespans. Picking the right density is particularly important for heavier individuals, as they need stronger support and more resilient material that won’t deteriorate quickly.
2. Conforming abilities depend on the density, but also the sleeper’s body type. While there is a trend of increased contouring with a more dense structure, we can say that high-density foams are better for heavyweight individuals, while the lighter people can find them too sturdy, and not suitable for pressure and pain relief. Low and medium density is a better choice for lighter and average weight individuals since they offer just enough conforming, while the heavier sleepers will find them less adequate. They sink in too much, and their bodies get out of alignment, which can lead to the development of discomfort and pain.
3. Temperature neutrality is a term that refers to how sensitive the material is to retaining heat, and it mainly depends on the ability of air to circulate and get rid of any excess warmth. Foams are generally known to trap a lot of emitted body heat, and because of that, they are not a great choice for people who tend to sleep hot at night. Low-density foams offer better temperature neutrality as they retain less heat, but they still can’t compare to innerspring and hybrid mattresses that have better ventilation and stay a lot cooler throughout the night. Heat retention increases with the density, and high-density foams are not recommended for hot sleepers.
4. Pressure and pain relief is closely connected to the conforming abilities of the mattress, so it also depends on the weight of the user. Heavyweight individuals will find more benefits with high-density layers, while lighter people should go for low- and medium-density for optimal pressure and pain relief.
5. Motion isolation refers to the ability of a material to stay still even when there is motion happening on top of it. That is crucial for everybody who shares a bed with a partner, as you don’t want to be woken up every time they move, switch positions, or get up to go to the bathroom. Motion isolation is excellent with all foams, but low-density ones perform slightly worse in this department, while medium and high-density ones are superb at neutralizing any movement that appears.
6. Noise potential is another critical item for couples, as movement isn’t the only thing that can wake people up, so is the squeaking noise that some mattresses make. Luckily, that is mostly the case with beds that have coils in their construction, and all foam mattresses are silent when bearing weight, no matter the density.
7. Off-gassing refers to a specific rubbery odor that a new mattress might have at first. It is usually the case with models that come in a box, and since they haven’t been able to ventilate properly, they emit some smell. Although there are some indications that the higher the quality of materials used, there will be less odor, you can certainly expect some degree of off-gassing with all foam mattresses. 
8. Sex is an essential part of every relationship, and choosing the right mattress can partially impact it. Bouncier, more responsive surfaces are better for intimacy, and that is why latex, innerspring, and hybrid beds are best for sex. Foam is considered less suitable since it is not responsive, and people may feel stuck inside. Low-density ones are a better choice of all three since they offer some springiness, which should be enough for most couples. Higher density means more sinking, and people may feel like they are fighting the mattress, to stay on top. If you keep in mind that foam responds to heat, it is clear that you can expect even more sinkage during sex than while sleeping. 
9. Mattress weight is directly connected to the density of materials used in the construction. All-foam models are usually heavier than innerspring and hybrid ones. The weight varies with different models, and low-density ones are generally about 50 to 65 pounds, medium ones are 60 to 75 pounds, and high-density ones are typically 75 to 90 pounds. 
10. The average price also corresponds with density, as it affects features, performance, and general longevity. Inexpensive lower-density models cost between $500 and $700, medium-density ones go for $700 to $1000, and high-density ones are usually between $1000 and $1400. Keep in mind that this price is for Queen size mattresses and that it is different if you select another size.

How to Choose the Right Foam Density

Now that we have established how foam density affects different aspects of a mattress, it is time to figure out what is the best choice for you. You need to ask yourself what qualities you must have, and what things you can compromise on. For instance, if you are a particularly hot sleeper, you wouldn’t want to get a mattress that retains a lot of heat, since you won’t be able to enjoy it, and you will find sleeping on it extremely unpleasant. 

Your weight is one of the most important factors when considering what foam density to choose. Lower-density models seem to be a preferred choice of light individuals as they offer closer conforming and pressure relief. On the other hand, heavier people should go for models that are constructed from denser material, as they offer enough support and the right amount of conforming for their body type. 

Another important factor to take into consideration is your sleeping position. Some people like resting on their back, some prefer sleeping on the stomach, but it turns out that most people prefer sleeping on the side. Your mattress should provide the right support for your body, and keep your back aligned through the night. Foam is excellent because it helps keep the pressure of your hips, shoulders, and back, which leads to fewer aches and pains. Back and stomach sleeping positions allow a person’s spine to align naturally, but if the surface is too soft, it can become uneven after some time. That can lead to heavier body parts sinking in, and the spine can fall out of alignment. Some manufacturers have decided to tackle that problem by providing zoned support in their products. They use higher density materials in the lumbar area, which usually sinks the most, and that adds to the durability and proper body positioning. 

When we look at the sleeper’s body weight and their sleeping style, we see some general trends in preferences. On average, most people like medium density and moderate firmness levels of a mattress. It is the top pick of most average-weight individuals, although stomach sleepers may prefer a firmer surface. Lightweight back and side sleepers usually go for softer models, while people who like resting on their stomach need a little more support, so a medium would better suit them. Heavyweight individuals enjoy sleeping on firmer, high-density surfaces, although some of those who prefer sleeping on the side might like medium ones better, as they are softer, and eliminate hip and shoulder tension better.

If you are looking for a new mattress, there are many things to consider besides foam density. We have created numerous guides to make the choosing process easier, so check our guides and reviews to find the perfect sleeping product for yourself. 

Often, when individuals consider the reasons behind their inadequate sleep, the mattress quickly comes to mind as the primary suspect. Many older mattresses develop dips and sags, preventing your spine from naturally aligning, leading to potentially harmful sleeping positions. If your body doesn’t maintain a correct posture throughout the night, certain areas may endure increased pressure and result in soreness upon waking. This commonly leads to discomfort in the neck, shoulders, and back pain. Therefore, choosing a mattress that provides adequate support and closely contours to your body shape can significantly improve the quality of your sleep.

Latex beds have become very popular in recent years for several reasons. When people think of mattresses, the first thing that comes to mind are innerspring models, with their classic bouncy feel, and top layers that provide a certain degree of comfort. They are the most popular choice ahead of memory foam mattresses. However, both of these options have their downsides, and latex seems to come with fewer drawbacks and combines all the features that sleepers love.

One of the things that describe the quality of latex is its density. It can be useful for shoppers to understand what it represents, how it is measured, and how it affects other aspects of a bed. Keep reading if you want to learn about those things, and why you should consider getting a new mattress.

What Is Latex Density?

Density is the characteristic property of substance, and it refers to how much mass there is in a certain amount of volume. It is expressed in pounds per cubic foot (PCF), and it is relatively easy to calculate. For instance, a layer that weighs 80 pounds and measures 20 cubic feet has a density of 4 PCF, provided that it has a uniform consistency. That means that every cubic foot will weigh four pounds each.

Latex mattresses come in three main density categories. The low-density products are those below 4.3 PCF, from 4.3 to 5.3 PCF is medium-density range, and anything above 5.3 PCF is considered high-density. Keep in mind that most manufacturers don’t share with customers the density of each individual layer in their products. It is more common to use firmness or ILD (indentation load deflection) as a representation of how sleeping on a mattress feels. Although these terms are somewhat connected, there is a difference between them, so let’s see how they compare.

Density, Firmness, and ILD

Although some bedding brands use the terms firmness and density interchangeably, we must state that it is not correct to do so. The first one represents a link between weight and volume, while the second refers to how soft or firm the whole mattress feels. It is usually rated on a 1 to 10 firmness scale, while most models fall between 3 and 8.

Indentation load deflection (ILD) is another measurement used to describe the firmness of the bed, and it shows the amount of weight needed to compress the material. It is calculated by putting a metal disc with 1 foot in diameter on a 4 inches thick area. The ILD is expressed in numerals, and it is the amount of weight needed to compress the material by 25%. If it’s 20 pounds, then that product has an ILD of 20.

Here is how ILD for latex affects the overall feel of the mattress:

1. ILD 12 or lover: ‘Extra soft’ feel with an average 1-2 rating on a firmness scale. A sleeper sinks significantly, and a mattress closely conforms to the body’s contours.
2. ILD 13 to 17: ‘Soft’ with a firmness rating of 3. The material conforms closely and sinks noticeably. 
3. ILD 18 to 22: ‘Medium Soft” rated 4 for firmness. It conforms closely but sinks a bit less than mattresses with lower IDL.
4. ILD 23 to 26: ‘Medium’ firmness with a rating of 5. It offers moderate conforming, and a sleeper can expect a degree of sinking.
5. ILD 27 to 33: ‘Medium Firm’ and a rating of 6. The sinking is minimal, while it still offers a moderate level of conforming.
6. ILD 34 to 38: ‘Firm” feel and a rating of 7 or 8 on a 1-10 scale. The latex with this ILD range offers minimal conforming and almost no sinking.
7. ILD 39 or higher: ‘Extreme Firm’ with a 9 to 10 rate. It typically provides minimal to no conforming, and no sinking whatsoever. 

There is a clear correlation between latex density and ILD and firmness measurements. While less dense mattresses often offer a softer feel and more conforming, denser ones are usually recommended for those who like a firm surface and no sinking. Keep in mind that the manufacturers typically disclose ILD or firmness measurements, but you can figure out material density using our instructions.

Dunlop vs. Talalay Latex

Latex is a natural liquid derived from the sap of rubber trees (Hevea brasiliensis). Because of its physical properties such as excellent durability and flexibility, it has found many purposes in today’s industries. In recent years, it has also become one of the favorite mattress materials. There are two types of latex: Dunlop and Talalay, and the differences mostly refer to a processing method, which later affects consistency, breathability, weight, and other characteristics. 

The production of Dunlop latex resembles baking a cake as the sap is first mixed into a froth so that a lot of air bubbles can enter the liquid, and then it is injected in a mold, and baked in an oven. After that, the latex is thoroughly washed to remove all the proteins that are responsible for triggering allergies in people. Then the mattress is thermally processed once again to remove any excess moisture from the material. The end product is heterogeneous as the heavier sediment falls to the bottom while the fluffy foam material sits at the top. Because of this, the bottom half usually carries more weight, but it provides excellent support. Although people often think of Dunlop latex to be firmer than Talalay, this is a common misconception. It can be engineered to any firmness level, but it is usually used in support cores and therefore made to be sturdier. 

First steps of the Talalay process is similar to Dunlop. The sap is mixed into a froth and injected into the mold, but it has small tubes that should allow more air to stay in and make an even sleeping surface. After molding, the product is vacuum sealed to induce full expansion of the material. It is then frozen to push out all the carbon dioxide and form air pockets, that make these mattresses highly breathable and suitable for most people who need a cooler surface because they struggle with sleeping too hot. After thermal processing, latex is removed from the mold and washed to remove all the proteins, and then dried. Because of the evenly distributed air pockets, the material is homogenous, and it has fluffy consistency throughout the whole mattress. That makes it a bit more on the softer side, which is why it is usually used for comfort layers rather than support cores. Talalay latex also tends to be lighter due to numerous air pockets in the material. 

Natural vs. Synthetic Latex

Natural latex is harvested from rubber trees, and then treated and processed to give that signature foamy feel. It is important to state that harvesting is not harmful to the trees and that the sap is a reasonably renewable source. The manufacturing is also relatively clean, and if you want an eco-friendly mattress, this is the best pick. Keep in mind that some brands advertise their products as 100% organic, which can be very misleading since the term requires that no chemicals are used in the manufacturing process. However, the label mandates that a product contains at least 95% of natural latex, which still leaves room for chemical usage. Don’t fall into this marketing scam, there is nothing wrong with synthetic materials, and just because something is natural, it doesn’t necessarily mean it is better.

Synthetic latex is made from chemicals derived from petroleum such as styrene and butadiene, which are later treated to get the desired characteristics. The end product is very similar to natural latex in terms of feel, density, and that signature bounciness, but it appears that it is slightly less durable and to trap heat more. While people usually get scared when they hear the word ‘chemicals,’ synthetic latex is much cheaper to produce, and the manufacturing process is not that bad. 

However, most mattresses are made from a blend of synthetic and natural latex, and this ratio varies between models, but it must contain at least 30% of rubber tree sap component; otherwise, it is labeled as ‘synthetic.’ These products cost less, and they bring excellent features and long durability.

How Does Latex Density Affect Different Mattress Features?

What material is used and a whole manufacturing process are essential for the quality of the mattress and its features. Here is how latex density affects different characteristics of every product:

1. Durability is excellent for all latex beds. Generally, low-density models are the least durable, but they still have an average life span longer than most foam mattresses. Denser models have exceptional durability, and high-density latex is one of the most durable materials available. You should expect your mattress to last at least eight years before starting to deteriorate.
2. Conforming is a signature feature of foam beds. Although latex provides less overall contouring than memory foam, these models are still good. Low-density ones usually sink without too much conforming, while increasing density also increases the mattress’ ability to hug you tightly. 
3. Pressure and pain relief are closely connected to a material’s conforming properties. Depending on how we sleep, there is a pressure buildup in certain body regions, which can lead to discomfort and pain, usually in the neck, shoulders, hips, or lower back. Latex is excellent at alleviating pressure and allowing you to spread your body weight evenly over the surface so that you don’t wake up sore in the morning. Low-density models generally offer enough pressure relief for average sleepers, but those who have chronic pain and discomfort should go for a denser option. Medium and high-density models provide an equal amount of pressure relief, and they are excellent for anyone who regularly experiences pains and aches.
4. Temperature neutrality refers to the ability of a material to get rid of excess heat. Most foams trap heat and are not suitable for hot sleepers. While innerspring and hybrid models are best in this department as they have enough space for air to circulate freely, latex is pretty good as well. It allows natural ventilation, and some manufacturers even have holes in the material for higher breathability. Because of this, latex mattresses are suitable for anyone who likes a colder surface, and people will experience fewer night sweats with these models. Low and medium-density products usually perform better, while high-density ones can retain a certain amount of heat.
5. Off-gassing refers to the initial smell of a new mattress. Latex emits the recognizable rubbery smell that often dissipates in a matter of hours or days. The general rule is that higher density models produce more odor, so if the initial unpleasant scent is a dealbreaker for you, go for the low-density product.
6. Motion isolation is a term that refers to an ability of the material to absorb any surface movement, and not spread it around. Latex is a responsive material that has a certain amount of bounciness, but it still offers excellent motion isolation. Lower-density models perform worse, while medium and high-density ones are so good that they come close to memory foam mattresses. Models with excellent motion isolation are usually preferred by couples who are often awakened by the nocturnal movement of their partner. While switching positions or getting up to go to the bathroom doesn’t seem like much, it is enough to wake up a light sleeper and disrupt their rest.
7. Noise is usually a result of an innerspring core, and it can be as much of a distraction as a nocturnal movement. The good thing is that all latex mattresses are virtually silent no matter the density, so they are always a suitable pick for couples.
8. Sex is a part of any healthy relationship. While some materials like memory foam are not the greatest for sex, latex is naturally responsive, and most couples will find it perfect for intimate activities.
9. Mattress weight affects how easy it is to move and maneuver it. Heavier models require additional help, and latex falls into this category. Low-density is the lightest, and it still weighs 90 to 105 pounds in Queen size. Medium-density ones are 100 to 115 pounds, while high-density Queen models fall between 110 and 125 pounds. This makes them exceptionally heavy, and you will need to ask your partner or a friend to assist you when setting up a new latex mattress.
10. The price point of latex products is high, but considering all the features and excellent durability, they are some of the best choices on the market. Although it depends on many factors like the composition, low-density models usually cost between $900 and $1,300. Medium-density ones go for $1,200 to $1,600, while high-density ones will cost you from $1,500 to $2,000. Keep in mind that certain things like an organic label can drive up the price significantly, so think if it’s worth it to pay that much for an organic product.

How to Choose the Right Latex Density?

There are several things to consider when choosing the density of the mattress. The most important things that a bed should provide are strong support, and an amount of conforming that keeps your whole body aligned during the night, to prevent pressure buildup that leads to discomfort and pain. The choice comes down to your body weight, resting position, and sleeping preferences.

Lighter individuals (those who weigh under 130 pounds) usually prefer beds that are less dense and have a softer feel. Their petite build might not be enough to feel all the benefits of high-density material, as the mattress doesn’t conform and they end up sleeping on top. It can even lead to pressure, especially for side sleepers who need a soft surface to remove the tension from their shoulders and hips. 

On the other hand, heavier individuals can feel all the benefits of high-density material, and they often go for firmer options. Softer models don’t seem to provide enough support for them, especially in the areas that carry a lot of weight. While side sleepers require extra cushioning under the hips and shoulders, back and stomach sleepers need a flat surface that allows their spine to stay aligned throughout the night. Average weight individuals usually prefer beds that offer proper support with a nice amount of body contouring.

If you need more help to choose the right bedding product, be sure to check our guides and reviews and get the best information available. 

Ever pondered how a simple cup of coffee could actually make your nap better? Sounds ridiculous, doesn’t it? Typically, we consume coffee to fend off sleepiness and skip naps, or perhaps just for its flavor. So, could this be a case of reverse psychology, or what’s going on here? If the headline has left you scratching your head and curious, continue reading to uncover how this could be a reality.

Different Concepts of “Power Naps”

Some countries in Europe, such as Italy, Spain, and some parts of Croatia, still use the so-called siesta, which is a mid-day break from work, and a lot of shops, restaurants, etc. are closing after lunchtime, and opening again in a few hours. These types of lunch breaks are common in the Meditteranean, tropical, and subtropical countries.

The “time is money” expression, and a different lifestyle here in the US do not allow us to make such breaks in the middle of our work time. Instead, we rely on shorter breaks and power naps since they are more adequate for our work routine. But, some US companies which have a specific concept of working space have separate areas where their employees can sleep and rest, for example, Google and Ben&Jerry’s.

Many people who have regular 9 to 5 jobs know what a struggle it can sometimes be to stay alerted and concentrated, short lunch breaks are necessary because we need to eat, but we also need some time to rest and recharge. Long shifts and stress are a recipe for tiredness and poor judgment, which is not how you want your doctor to work, or any other people who work on some very responsible positions,  because the risk is too high, and mistakes can be very expensive. 

The good news is that a lot of companies are willing to introduce power naps to their employees since it has been proven that even  20 minutes of sleep during the afternoon can enhance alertness, focus, and cognitive abilities. Even NASA conducted a study which proved that their astronauts and pilots had their alertness improved for 100%, after a short nap. Another study showed that after taking a power nap, people were less impulsive, less frustrated, and showed a higher level of tolerance than the people who were watching a documentary about nature for the same amount of time.

So why are these brief sleep breaks so effective? When we start falling asleep, we go through two lighter stages, N1 and N2, but we enter the deep sleep phase only at the N3 stage. During that stage, a reduction in sleep drive occurs, significantly faster than in the first two, lighter sleep stages. 

Generally speaking, it takes some time to get from being alert to relaxed and sleepy enough to enter the stages N1 and N2, and then after the final N3 stage of deep sleep. If a person only has 20 minutes to rest, it would be hard to reach that deep sleep in such a short period of time, but it is not impossible. Waking up from deep sleep is much harder than waking up from some lighter stages, and it is possible that you will wake up feeling groggy and even more tired than you were before. This is known as sleep drunkenness or sleep inertia, and it is not how you want to feel right before you need to go back to your work and be fully alert. The mood is also affected by it; you will be easily irritated, feeling down, which is also not the best thing if you need to interact with your colleagues, customers, or family, soon after your “power nap.” 

Another thing is the fact that deep sleep relieves sleep drive, and by already achieving it once during the afternoon, you may have difficulties with experiencing it again later during the evening, when you go to bed. It is like eating a desert right before dinner, it will ruin your appetite, and you will be full before the main course. That is how a long afternoon break can hinder your sleep, for that reason shorter breaks for rest are more recommended, because they do not leave you enough time to enter the deep sleep phase.

What is a Caffeine Nap?

You have maybe heard of it, caffeine or coffee naps appear to be a new hit among the young business people who do not want to waste their time. It sounds crazy, but people are taking coffee to improve their sleep, and once you get it, it is genius, so let’s jump straight into it. 

So how exactly this works, you drink your coffee, and straight away you go to sleep, right after the consumption of caffeine. That is it; you are no longer drinking it to remain awake; you can take a nap after a cup of your favorite hot beverage. Now the not so fun part about it is the fact that you need to set your alarm clock, and it needs to ring in about 15 to 20 minutes, so no time for oversleeping or counting sheep till you fall asleep, this one needs to be done quickly. 

If you are wondering how much caffeine is recommended, well, usually one or two servings will do the job, in studies which proved the benefits of this concept usually 150 to 20 mg of caffeine were used. To make it more clear, one cup of brewed coffee contains 164 mg of caffeine. The caffeine does not necessarily have to come from coffee, although we are so used to that combo that we forget about other sources of caffeine. You can even drink tea, soda pop, caffeine pills, energy drinks, etc. anything that contains caffeine, but keep in mind that those things do not have the same level of caffeine, and also that your sensitivity to caffeine is determined by the amount you usually consume.

How Does a Coffee Nap Work?

Workers around the world have found a new way to enhance their productiveness and stay entirely alert all the time. Quick consumption of a caffeine pill, espresso shot or a strong tea, followed by a 10 to 20 minutes long power nap, appears to be a new way of an energy booster for working people. The brief rest will remove some of the desire to sleep, which was already on our mind while we were awake, and restore our alertness right before caffeine starts to work, or before it gets to our brain do its magic by sharpening our senses.

Our need to sleep depends on two different processes, circadian alerting signal, and homeostatic sleep drive. Sleep drive means that the longer you are awake, the more you will crave for sleep, and this happens because a particular brain chemical called adenosine starts accumulating. Our body cells use adenosine triphosphate as their main source of energy, what remains after the energy is used is adenosine; hence, the longer we stay awake, the more energy we will use, and more leftover adenosine will start piling up in our brain. 

Sleeping is one way of getting rid of that accumulated adenosine, after a night of good rest, in the morning, the level of it is at its lowest, and as the day progresses, it rises. If you sleep, for example, only four hours in one night, once you wake up you will still be sleepy, because there was not enough time to clear up all adenosine leftovers.

But, there are ways in which even short periods of sleep can reduce the level of accumulated adenosine. When caffeine is combined with a nap, precisely that happens because caffeine alone blocks the adenosine and promotes wakefulness, this is how it works as a stimulant. This combination showed to be highly effective even more than if you just took a nap, or drink a cup of coffee.

The Right Time For Coffee Nap?

Could there ever be a wrong time for coffee or sleep? Not really, but in the adult world, we need to plan and schedule everything in advance, and the same is with our rest time. Generally speaking, you should make this break whenever you feel tired, sleepy, or you need a break from work, and the ones working from home can use this at its best, be careful and try not to oversleep.

So for most people, the wave of afternoon tiredness strikes somewhere from 1 PM to 3 PM, which is, by the way, the time when the above-mentioned siesta break time usually starts, because the early afternoon is also the hottest part of the day for them.

If you do not want to have any problems with your bedtime and want to avoid insomnia symptoms, you should not make your coffee nap later in the afternoon or evening before your desired bedtime. Once the caffeine gets into your system, it is being metabolized by the liver, and it takes around 5 to 6 hours to eliminate half of the amount you have taken, so that is why it is recommended drinking it during the early afternoon, anytime later can hinder your bedtime routine.

Can Coffee Naps Boost Your Energy?

If you are still skeptical about this theory, but you also did not get the chance to try it for yourself, do not worry, researchers have already done their part of the job for you.

Although many are still arguing is it more useful to sleep for 20 minutes, or to combine it with caffeine, a number of small studies were conducted to test this theory.

They were all given 200 mg of caffeine before taking a 15-minute long nap, after that they were placed in a driving simulator for two hours, the results showed that they were 91% less sleepy behind the wheel than the group who did not consume caffeine or went to sleep. This study also concluded that even the participants who were not able to be fully asleep during those 15 minutes still showed some improvement in their energy level.

Other, similar study included ten people who consumed 150 mg of caffeine, and they got less than 15 minutes to rest after it, and right after they were behind the wheel on a driving simulator, and still performed better during those two hours of test-driving than the control group.

Some other small study focused on the performance in computer-related tasks, ten healthy adults took 200 mg of caffeine, and then rested for 20 minutes. Based on the results, this way of rest improved their energy and performance better than a nap itself, or face washing, or even exposing your face to bright light. 

It is essential to mention that the participants of these studies used caffeine pills, so clearly they are very efficient, but it still needs to be proven how useful coffee or strong tea could be in these situations.

Should You Take Coffee Naps?

Since we live in such fast times and have no time to waste, it is not a surprise that people are willing to try whatever is possible to get the maximum out of every 24 hours. There are a lot of different ways to boost your energy, and coffee naps are the latest trend; however, researches are still ongoing since there are many ways in which we can consume caffeine, different products contain different amounts of it, and all of those variations need to be tested in order to be completely sure that this will work every time.

If you are still interested in trying this, pay attention to the type of coffee or beverage you take, and to the amount of caffeine inside of it. The dose of caffeine which was used in most studies is approximately around two cups of coffee. Two coffee cups should, in theory, have the same effect as one caffeine pill, as long as they contain the same dose of caffeine, but the comparison of the impacts of these two is yet to be done. If you prefer your coffee with milk, sugar, or any other added flavors, it could decrease the effectiveness of this caffeine break, so it is better to drink pure black coffee for the needs of this instant restorative break.

Many experts agree that everything up to 400 mg of caffeine per day should be safe for the vast majority, and that is approximately four cups of coffee.

Bear in mind that caffeine is a strong substance and that the excessive intake of it can trigger muscle tremors, anxiety and many other problems, but most importantly, it can significantly disrupt your sleep if you consume it close to your bedtime.

Other Ways To Avoid Sleepiness

Some people simply do not like coffee, they cannot stand it, or their body does not react well to caffeine, so they avoid taking it in any form. For them, a coffee nap is a no-no, so they need other ways to stay focused and energized during the day, and avoid after lunch sleepiness. 

• Take a walk. Our body has a natural tendency to nap in the afternoon, so before you sit down at your desk, get outside and take a quick walk around the street. You will burn some calories, get some light exposure, clear up your mind, and be back to work feeling refreshed.
• Stretch. Some light stretches are something you can do anywhere and anytime, it will wake you up, but it will also be beneficial for your neck and back because it will prevent stiffness and aches.
• Eat healthier. If your lunch consists of carb-rich food and a soda, it is no wonder you are all sleepy and hard to function after it. A healthy meal can do much more than just satisfy your appetite, healthy fats and proteins can be found in chicken, salad, all types of nuts, fruits, and they are all tasty and energetic food which will be very beneficial for your health and overall performance.
• Drink cold water. Did your mom ever threaten to pour cold water over you if you do not wake up for school? Mine too. The good old way of waking yourself up and clearing your mind, nothing says “wake up” better than a splash of cold water right into your face. Excuse yourself to the bathroom and take a deep breath before doing it.
• Laugh. A genuine laugh can boost mood, lift your energy, and wake you up. Try watching some funny YouTube videos alone or with your coworkers, read comics, tell funny stories from the office, anything that makes you laugh will work. 
• Rest your eyes. Spending too much time in front of computer screens has become an inevitable part of many jobs, staring at them for hours causes fatigue and tiredness, and our eyes require a break. Try changing your focus to something else every few minutes, or looking at something else.
• Chew gums. Some people hate them, but we promise, as long as you are not chewing loud, it is going to keep you alert because it stimulates your facial muscles and increases the blood flow.

Many of us find ourselves with leftover medications from past seasons, acquired for everything from treating colds and various ailments to acting as sleep aids or for preventive measures, such as when planning a trip. However, much of these medications end up unused, surpassing their expiration dates while still sitting in our medicine cabinets, kitchen drawers, and nightstands. This leads to uncertainty among many individuals about the proper way to dispose of these old medications. Is it safe to simply toss them in the trash, flush them down the toilet, incinerate them, or find another method of destruction? We aim to delve deep into this issue and address all your concerns regarding the disposal of expired or unused medications.

Once your sleep pills are no longer in use, or they expired, the best option is to dispose of them promptly and remove from your house, by doing so you reduce the chances that someone from your household accidentally takes or even intentionally tries to misuse them. There are three primary ways, which we recommend to dispose of old drugs:

• Medicine take-back
• Disposal in the trash
• Flushing them in the toilet

Sleep Medication Disposal

With the increased number of people suffering from sleep disorders, the industry of sleep aids has been in an expansion, and they are now widely used in therapies of sleep disturbances. People take them to fall asleep more naturally, but there are also some pills which help them stay awake, it all depends on the disorder. It is crucial not to take sleeping pills on your own before consulting with the doctor, because in some cases simple behavioral changes may do the job without the need for pills, and also most pills come with some side effects which include headaches, nausea, memory impairment, or allergic reactions. When it comes to the disposal of sleep medicine, you should follow the instructions from the container, but if nothing specified was written about it, then follow some general rules of disposal, which we will explain thoroughly in this post.

Most people in the US deal with insomnia; hence, many sleep aids are dedicated to helping them fall asleep easier. But the pills should never be your first option, try with some lifestyle changes and healthier sleep routine first, or if that is not possible, which is the case with shift workers, for example, then opt for pills. Some of the often prescribed ones include:

• Melatonin supplements are the most effective solution for people with a disorder of circadian rhythm, and those going through jet lag, struggling with shift work or falling asleep. Melatonin is a hormone, which our brain produces once it gets dark outside, and it regulates our sleep-wake cycle by letting us know when it is bedtime. These supplements can be bought without the prescription and should be taken right before the desired bedtime.
• Sedating antihistamines will also help you fall asleep faster, but they are more recommended for temporary use, you cannot get addicted to them, but if you use them regularly, their effect will start to fade because our body tends to get used to them quickly.
• Valerian plant root is a sleep aid known from the ancient times, even the Greeks and Romans left notes about its sleep-enhancing features. Today, it comes in pills, and it is available without a prescription.
• Hypnotics are more “serious” type of sleep aid, and they are not available without the prescription. They can be prescribed for various sleep disorders, but mostly for chronic insomnia, RLS, or periodic limb movement disorder.

Now let’s take a closer look how to dispose of different types of sleep drugs.

Medicine Take-Back Options

Take-back is the most preferred and recommended way to get rid of drugs that are no longer in use, and there are two ways to do that, either on periodic events or at the permanent collection sites.

• Periodic events. The US Drug Enforcement Administration occasionally organizes events, such as National Prescription Drug Take-Back Day, when permanent sites are held all around the community for people to bring their old drugs. It stands for the vast majority of medications, but here we would like to mention that there is a small group of medicines which are not meant to be taken back; instead, they need to be flushed down the toilet when you stop using them. Instructions on how to do it are present on or within the packaging. People can contact their local waste management to inform about upcoming events during which they can return unused medications.

• Permanent collection sites. If a registered DEA collector exists in your community, you can take your meds to them anytime. Such places are usually pharmacies, either retail ones or the ones in hospitals and clinics, as well as some law enforcement facilities. At some places, collection receptacles or mail back programs are also available to help people safely dispose of their stuff.

Disposal in the Trash

If none of the permanent sites is near your house, or you have not heard about any upcoming medication take-back events, and your drugs are not meant to be flushed, then you can dispose of them in your trash can. Here is a step by step guide on how to do it safely.

• If you have any tablets or capsules do not crush them. Instead, mix them all together with substances such as dirt, cat litter, or used coffee grounds.
• This mixture should be put in a sealed plastic bag and thrown in a trash bin.
• Take all bottles and packages and check for any personal information about you, and delete them immediately, after that you can dispose of the container.

Flushing Medication Down the Toilet

A very small number of drugs comes with an instruction to be immediately flushed once you no longer need them, that is because they are potentially dangerous. A lot of people think about flushing as the easiest and right way to get rid of old medications, but that is not right, and drugs should not be flushed except in these rare cases. 

The medication recommended for flushing are extremely dangerous if misused, even fatal with just one dose if another person uses them. 

Otherwise, there is no need to promptly flush your medications since the number of temporary and permanent collecting sites is rising all over the country. So if none of them is near you at the moment, place your medications in some safe place, unreachable to kids or pets, because they can easily replace them for sweets and treats.

There are even some drugs which represent a particular risk when they are not disposed of by instructions, one example of it is people who carry fentanyl patches, their used patches need to be immediately flushed after being removed. This way, you are preventing any unpleasant situation, and keeping others safe from accidentally touching or ingesting it.

Most of the medicine comes with instruction for disposal, and you should blindly follow these instructions each time. If it does not come with instructions, first check if there are any permanent disposal sites, or temporary ones upcoming in the near future. If not, then as your last option you need to check is your drug on the list of medicine that is recommended for flushing.

Influence of Flushing Medicine on the Environment

There are good reasons why flushing should always be your last option, and even though it seems like the easiest thing to do, you should not practice it like it is a regular thing. Flushing many different and potential harmful medicine opened up a safety question, how safe it is for the environment and us to do it that way? FDA also recognized this problem, especially with the recommendation that some medication can be flushed if currently, other disposal options are not available to the user. There were concerns about the impact of flushed medicine on the environment, contamination of the soil, and even drinking water, so in order to make things more clear and address these concerns, FDA published a paper on it. In that paper, the impact of 15 different medicine on human health and environment was evaluated, and FDA concluded that their influence is neglectable and that it does not represent high risk; however, many agree that additional data is needed to confirm these statements for some of the listed medication.

FDA strongly believes that commonly known risk of complications, fatal consequences, and any other type of harm coming from accidental or intentional misuse of medicine is much higher than any risk for humans coming from flushed drugs.

On the FDA official web page, you can find a full list of drugs which they recommend flushing when none of the take-back options is available.

Recommendations for Safe Removal of Unused Drugs

The medicine should always be responsibly disposed of the house, and almost all of them can be disposed of by one of the take-back programs. When none of these is available in your surroundings, you can throw them in the trash in a way we described above, or as your last option, flush them down the toilet.

Authorized collectors are by far the safest way to do this, and now when some pharmacies offer the option to mail-back your old medicine, there is no need to risk with throwing it in trash cans or flushing it. 

To target a disposal site near your household you should visit DEA’s official webpage, or contact them through the phone to get information about authorized collectors near you. 

If you opt to throw them in the trash, do not forget to follow our steps for safe disposal, and erase all personal data from labels. A few prescription drugs contain substances which can be fatal if someone who is not the prescribed patient takes them, and they should not, in any case, be thrown in a trash can because some animals may reach it. The best is to opt for one of the medicine take-back options if available. 

Accidental Exposure to Medicine

With medicines you never know what could happen if a person who is not meant to use them accidentally takes them, hence it is essential to keep the drugs we are using, and the ones we are not far away from kids and pets because they are the most vulnerable. 

Unfortunately, accidental exposure to drugs in households is the reason for many pediatric poisonings in the US. Every year, around 60,000 visits to the emergency centers and 450,000 emergency calls to poison centers happen because children younger than six years ingested some medication without supervision. These numbers are alarming and should represent a wake-up call to many parents who are not paying enough attention to what their child is doing. Pill bottles are no rattles, and kids should not play with medicines or be exposed to them. What is even more concerning is the fact that more than two-thirds of emergency center visits due to the accidental pediatric exposure to medication are with children that are only 1 or 2 years old. Around 20% of all cases require hospitalization. 

Keeping the medications that are expired, or that you don’t need to use anymore is potentially dangerous and irresponsible because it creates health risks for all members of the household. Some containers are child-resistant, but it doesn’t guarantee that a child will not find a way to take them.  One study focused on children who were exposed to medications of their grandparents, and it showed that in 45% of cases, medicine was previously stored adequately in child-resistant containers. 

Many of these and similar cases were published, and you can find them online and read to inform how quickly things can escalate from zero to nothing with children. 

Disposal of OTC and Diet Supplements

These should be disposed of in the same way as other medication, so regardless if you have some unused dietary supplements or over the counter drugs. Take-back option is, again, the safest and strongly recommended, but if that is not an option, you should follow the guidelines for safe disposal of medication in the trash can. 

How Not to Dispose Of Your Old Medicine

As a responsible member of society, you do not want to do anything that could harm your loved ones or anyone else. That is why medication should be handled carefully, while we use them, and even more after, when we no longer need them and forget that they are still in some corner of our drawer or locker.

We mentioned that if you decide to throw your medical waste in the trash can, you should mix it with something else. We suggested using some dirt, but we need to mention that in no case, you should combine your medicine with food. Old bread, meal leftovers, or anything edible, no matter how old it is, it is still food, and there is a risk that some stray dogs or homeless people may find it and try to eat it. 

If you are throwing pills, you need to take them out of the container and scatter them in dirt or over the trash. You should never throw pills in bottles, but what is even worse than that is to leave your prescription on the bottle. First, you are jeopardizing your privacy because anyone who goes through your trash can know what type of medicine you use, and why, but also this increases the risk of misuse and can be harmful to anyone who is not the prescribed person. Always scratch or paint over your personal information, and make sure that they are not readable.

Also, never borrow your prescribed drugs or sleeping aids to your friends or family members, even if it seems that you are suffering from the same condition. Only a doctor can determine therapies and medication dosages based on his examinations; hence, it can be dangerous to assume such things and play with someone’s health. Another thing is the fact that controlled drug prescription system exists for a good reason. What is right for you does not necessarily have to be suitable for someone else with the same condition, in contrast, it can have a negative impact if a person is allergic to some substances or has some other situation which can hinder the way medications work. The best and safest way is to encourage your close ones to pay a visit to an expert and get their therapy with prescribed medications.

Can Expired or Unused Drugs be Donated?

This is an arguable and somewhat controversial question, and in reality, the situation differs from one state to another. For most states, you can check online if the pharmaceutical donation or some types of reuse programs exist in your country. However, most state programs would not accept back some controlled substances.

Individuals grappling with allergies understand the difficulty of their situation. Research from the Asthma and Allergy Foundation of America reveals that around a third of Americans suffer from some form of allergies. Common triggers include pollen, dust, pet dander, mold, certain foods, and a range of other surprising sources. Symptoms like an itchy throat, watery eyes, and a runny nose might seem minor, but they can escalate to the point of disrupting everyday life, and in extreme cases, they can be life-threatening.

Today we will be talking about all the things that we can do in order to make our home allergy-proof. Since our house is the place where we spend the vast majority of our time, we want it to be safe for our health. While some allergens are specific for outdoor surroundings, such as pollen, a vast number of them can be found inside of our homes; thus they represent a potential threat to our health, and we need to take care of them. But, before we jump into practical advice, let’s see how what are allergies and how they can impact our sleep. 

Allergies 101

People who suffer from allergies are usually entirely healthy, but slightly over-reactive, which means that their body releases histamine-like chemicals to get rid of allergens, substances that are otherwise harmless. Histamine forces our body to remove allergens through our nose, eyes, or mouth, and that is how your symptoms are caused.

The vast majority of allergies are triggered by the things we breathe in, so there is something in the air that causes symptoms such as sneezing, itchy nose, eyes or throat, etc. But a lot of these symptoms are similar to the ones we experience when we catch a cold, and it is easy to confuse these two conditions. The duration of the symptoms is one of the important indicators, a cold can last from 3 to 14 days, but allergies can stay around for months if people do not reduce their exposure to whatever is causing their symptoms. Another way to differentiate them is to pay attention to the type of your symptoms, a cold would rarely cause your eyes to be itchy or watery, but an allergy will do that for sure. If you are feeling any pains, aches, it is probably a cold, allergies can make your life difficult in so many ways, but they will not cause you pain, the same thing is with fever.

Allergens, which are everywhere, cause allergies, and the most common ones are pollen, dust mites, spores, mold, dust, and pet dander, and there is no way to eliminate them, the most you can do is to take an allergy test and find out which ones affect you and then try to avoid them as much as possible.

We differentiate two main categories of allergens, seasonal and year-round.  As their name suggests, seasonal ones are attached to a specific season, and they are triggered by particular pollen or spores coming from the grass, trees, and other things that flare up seasonally. For example, in spring most of the pollen allergies come from grass and trees, in the summer it is the same, but in the places that are mainly hot and humid, mold can expand quickly also. Autumn is another humid season, suitable for mold and mildew which develops on wet soils and grass, but also for ragweed, which is the leading allergen of the season. Winter is a bit more specific, due to the lower outdoor temperatures there is barely any pollen or other allergens outside, but inside of the house, where we spend the majority of our time during the winter, there is always some dust, pet dander, mildew, etc. to which many people are sensitive.

Year-round allergies are the ones concentrated indoors, which is somewhat the topic of today’s post, and they are always present, but usually more prominent during the winter. While the days are cold, we spent more time inside; windows are shut most of the time, a lot of people use fireplaces, heating vents are not cleaned as often as they should, which all creates conditions suitable for dust pilling, and lowers the air quality. If you live with pets, they are in your home all the time, but during the winter they do not spend much time outside, and that is when they scatter their dander wherever they go, a protein that can be found in their dander, urine, and saliva causes allergy symptoms in people.

Allergies and Sleep

It is not hard to assume that if you have any of the symptoms, you will probably have some issues with your sleep, it is inevitable. A study showed that around 48% of seasonally allergic people had disrupted sleep. These people are more prone to developing sleep disorders, such as insomnia, chronic sleep deprivation, daytime fatigue, etc.

If you often wake up in the middle of the night to sneeze, cough, or you cannot breathe, these are the signs that your allergy is taking over the control, and depending on the type of allergen you need to see what kind of precaution measures can you take. Waking up often during the night will mess up your sleep routine, your body will not be able to rest properly, and you will be fatigued on the day after. Some more extreme types of allergies can cause snoring, or sleep apnea if you have a child dealing with allergic rhinitis than pay special attention to these symptoms. 

Getting rid of an allergy is almost impossible, the best you can do is to keep those symptoms under control, but first, pay a visit to a doctor, take the tests so that you can know for sure which things are you sensitive, and then follow the guidelines. Possible treatments for alleviating the symptoms include eye-drops, prescribed medications, nose sprays, or some lifestyle changes, for example, if your pet is causing you those symptoms, then maybe keeping him outside of the house, or taking him to your parent’s home, etc. Even the same type of allergy differs from one person to another, the severity of the symptoms does not have to be on the same level; hence, everyone needs to try different things until they find the right one, sometimes, simple things, like removing all the carpets, can create a significant difference.

Tips For an Allergy-Proof Bedroom

Out of all the places in the house, the bedroom is one room which should always represent our oasis and sleep sanctuary; hence, it is crucial to create a safe and pleasant environment. People who are suffering from allergies know how difficult it is when they wake up often due to their symptoms, so the best they can do is to ensure that their bedroom is allergy-proof, but how to achieve that? Here are some of our suggestions on how to improve the quality of the time you spend in your bedroom, and most importantly, how to keep the allergens away from it.

• Bed and bedding. As our first recommendation, we would like to start with the primary and necessary things, which is the bed and its bedding. If possible, shop for bedding which is made from natural materials, and check the declarations to see if they claim it is hypoallergenic. We recommend opting for mattresses made of all-latex, organic wool, or cotton, because they are a great choice, except if you have a wool allergy (although that one is pretty controversial since not everyone agrees that such thing exists). When choosing a blanket, pillow, or a comforter, avoid materials such as down, feather, or wool, because they can trigger allergic reactions.

• Dust-mite covers. Dust mites are tiny, microscopic creatures, which enjoy living in our mattresses, bedding, carpets, etc. To protect your bedding from them, it is the best to use dust-mite covers, which can be found for mattresses, pillows, or even box springs. One study showed that children who were less exposed to dust mites had fewer chances to experience asthma complications; hence, it is essential to protect their beds and bedding and raise them in a safe and healthy environment.

• Laundry. When washing your sheets, pillowcases, blankets, and all other parts of bedding, it is mandatory to wash them in hot water, on  130F, or 54C, at least, although we highly recommend using even higher temperatures because they will be able to kill any germs, dust mites, and keep your bedding hygienic. 

• Windows. It is essential to let the air inside your bedroom, but make sure your windows are always clean, and we are not talking about the rain stains or fingerprint marks. Window frames and sills are a perfect place for mold to pile up, so it is essential to clean them as soon as you notice any marks and condensation stains. Also, if you use curtains, wash them regularly.

• Environment. The bedroom should be neat and tidy, without clutter and unnecessary stuff, but also pay attention to the materials your furniture is made. If you have an opportunity to choose and furnish the bedroom on your terms, go for the materials which are sleek and easy for maintenance, for example, wood, leather, plastic, or metal. Upholstered furniture is harder to clean, and it catches more allergens. Besides that, remove everything that could be a potential dust collector, such as books, because dust quickly accumulates around them, and to be honest, none of us likes to clean the dust every single day.

• Carpets. If you are prone to allergies or already suffering from them, the best is to remove all the rugs from the house, if that is not an option, then at least throw out the ones in your bedroom. Fuzzy carpets are a nice touch that warms up every room, but they are such dust and germ collectors, and no matter how often you vacuum them, it is impossible to keep them clean and safe all the time. Avoid wall-to-wall carpets, or placing a rug directly over concrete. We recommend installing wooden floors or linoleum flooring, or if that is not possible, at least use low-pile carpets, they are easier to maintain and would not collect as much dust. To keep your carpet free of any allergens you need to vacuum it as often as possible, and the best is to do it with vacuums that have air filters, or HEPA filter. Also, try using a dust mask while vacuuming, so that you cannot inhale the dust flowing around in the air.

• Bedroom air. Warm and humid surroundings are what molds and mildew prefer, so it is essential to use air conditioners of fans when it is too hot, it is better than relying on the outdoor breeze. If you live in an area with a tropical climate, you should invest in a dehumidifier or air purifiers to can reduce the humidity in your bedroom and ensure the air is always fresh.. Dust mites cannot bread as much when the temperature is below 77F. Another option is to use air-filtration systems with HEPA filter or small-particle filter, they will keep the air in your bedroom fresh and healthy, and can work with central or portable AC units, as well as with heating systems.

• Pets. As much as you love your pets, maybe it is not the best idea to share your bedroom with them. Pet dander, urine, saliva, fur, all carry different allergens, so ideally your pet should at least sleep in another room. This can get quite tricky if children become allergic to their pets, since they bond so quickly, and some things are better to prevent on time. Test your kids on allergens and do not let the pets sleep in the same bed with them. Also, keep your pets clean and wash them regularly.

How to Treat Allergies?

Besides practicing all the above-listed advice for a clean and healthy sleep environment, you will, of course, have to take some other measures to reduce your symptoms and go through another allergy season as easily as possible. Allergy control begins from your home, that is why all those things are vital, medical help will not work if you do not get rid of the allergens or at least reduce your exposure to them.

Nasal sprays

• Steroid nasal sprays are invented to prevent your immune system from overreacting to common allergy triggers, they are not always the best solution, but it is probably what any doctor would recommend you to begin with.
• Saline nasal flushes are a temporary solution for nasal congestion, they are efficient, but the effect does not last long, and after a few hours you will need to use them again.
• Nasal decongestant sprays are also used to clear a stuffy nose, but they should not be used for more than three consecutive days, because after that time they are not as efficient

Medication

• Antihistamines should dry runny nose, but they come with side effects, such as dizziness, hangover effect, sleepiness, and even blurry vision, so use them only if there is no other choice, and do not exaggerate with the amount, they are not meant for long-term use.
• Nasal decongestant liquids and pills can have a long-term effect and relieve the symptoms significantly, but it is not recommended to use them at night, because depending on their composition, some of them can keep you wide awake. Read the labels and avoid the ones containing phenylephrine and pseudoephedrine. 
• Corticosteroid creams can help reduce allergy-related skin rashes, inflammation, and itching. They are also available in the form of pills, and some milder version can be bought without prescription while for the strong ones a medical prescription is required.

Other methods

• Immunotherapy is a long-term option for those who have chronic allergy symptoms or have been bitten by some insects.
• A healthy diet is one way of dealing with different food allergies, but it should be done only in consultation with a dietitian because foods need to be eliminated in a way so that they do not jeopardize patients’ health. If you are allergic to nuts or peanuts, you can stop eating them, and the problem is solved, but if you are allergic to milk, that means that you need to find alternative sources of proteins and calcium.
• Homemade remedies are still waiting to be scientifically proven as effective solutions, but again, a lot of people believe in them. One natural and harmless home remedy is raw honey. Many food experts claim that eating local, raw honey will reduce pollen allergies, in a way similar to allergy shots. Other home remedies include herbal teas made from gingko, red clover, yarrow,  milk thistle, etc. Another popular herb is Butterbur, and its extracts are often used for migraine treatments, as well as for cramps and allergies.
• Acupuncture is, according to one review which gathered the data from different studies, very helpful in reducing the symptoms of seasonal and perennial allergies, because it impacts our immune system.

If you find yourself lying awake at night, chances are you have ample opportunity to ponder over various matters ranging from concerns about past relationships to deciding on what to prepare for dinner the next day or devising strategies to ace an upcoming exam. But, have you ever stopped to think about the process of falling asleep? What transpires in those brief moments as we transition from wakefulness to the realm of dreams? And how come we’re hardly conscious of this shift? Whether we enjoy a restful slumber or find ourselves tossing and turning is largely influenced by the activity within certain small areas of our brain. However, numerous other factors can also disrupt this delicate balance, leading us to feel sleepy or remain alert at times when we shouldn’t.

Out of 24-hours we have at our disposal, we usually spend 16 hours awake, and sleep for the rest eight hours. It’s very interesting that only a small number of brain cells is in charge of that, so, today we will see what science has to say about it, and how exactly our brain falls asleep.

The Flip-Flop Switch

With many scientific achievements and discoveries over the past century, scientists were able to find out how exactly our brain falls asleep and to understand better how the entire process which controls our circadian rhythm functions. We can think about our brain as an electrical system, which has ongoing circuits that can switch off or on, to induce sleep or wakefulness. The transitional phase between these two conditions is called sleep state switching; one way to explain it is known as the flip-flop switch model. In this model, the neurons switch off or on to prevent arousal or sleep, and to keep you asleep once you fall into it, or to keep you alert during the periods of wakefulness. 

For the majority of people who do not have any sleep-related problems or disorders, switch model is useful in regulating their sleep pattern, which is in accordant to their social obligations and daily functioning. In other words, this is what keeps us awake in situations where it is not appropriate to fall asleep, for instance, at a business meeting or in a restaurant. Patients who are diagnosed with narcolepsy or other sleep disorders have a problem with the way this switch functions. Since it does not switch properly, it gives them the ability to fall asleep anywhere and anytime, no rules, even when they would rather be awake.

How Does it Work?

Sometimes, falling asleep can turn into a real struggle, and it can last for hours, but the essential part of transitioning from wake to sleep phase lasts only a few seconds while getting to that point can take much longer. The ability to stay asleep or awake for a stable period of time is an outcome of mutual inhibition of two different groups of neurons. Wakefulness and sleep are two different states, and we cannot be both at the same time, even though only a few seconds is between them, they inhibit one another. That is why experts agreed to use the term flip-flop switch, which is otherwise used in electronics to describe the circuit with two stable states, but flip-flops do not have transitional stages, they are either on or off, which is basically how scientists understand our sleep and wake stages work.

The neurons which participate in the switching process are located deep in our brain; one of them is orexin. Orexin or hypocretin is in charge of regulating the arousal, wakefulness, and appetite, lack of in the brain can cause cataplexy, which is a type of narcolepsy. The human brain contains around 10-20.000 of neurons which produce orexin, and most of them are located in the lateral hypothalamus and perifornical area. Hypothalamus is a part of the brain in charge of different functions related to endocrine and nervous systems. Some of the duties of the hypothalamus that are related to the nervous system include control of circadian rhythm, inner clock and sleep-wake cycle,  body temperature, hunger and thirst, emotional response, etc.

Now, let us go back to the core of things, orexin keeps us awake until the switch occurs and triggers the ventrolateral preoptic nucleus in our brain to start producing GABA and galanin neurotransmitters. Galanin is present in the brain, spinal cord, and gut, and it is involved in a few different functions, including sleep regulation. GABA is a neurotransmitter related to mood, and a lot of people take GABA supplements to enhance their sleep and mood. These two can calm the brain and prepare it for the state of sleep by blocking orexin, which use to keep us awake. By doing so, they reversed the cycle, or switched it, and induced sleep.

When talking about these things, we should make some things clear; neurons are the cells which are a part of the nervous system, to communicate with other cells they need to use neurotransmitters, which can pass their information to other cells like a carrier. Neurotransmitters are chemical compounds which tell neurons what to do, so in the spirit of today’s topic, if a group of sleep cells gets a message to stop their activity, they will stop, and the brain will also understand that message and start promoting wakefulness because those cells are now taking over, while the sleep cells are inhibited.

The model of sleep state switching can also be used to explain how we go from one stage of sleep to another. Some of the researchers claim that the switch occurs in the mesopontine tegmental area, which is located near the center of the brain. Right there, the neurons are regulating the switch between REM and NREM. In this case, while we are already sleeping, on both “sides,” we have neurons which produce the GABA neurotransmitter, but the switch in charge of triggering REM also has some glutamatergic neurons.

The flip-flop switch model is just a mechanism of how the switch happens, but by practicing some healthy habits, we can enhance the work of it, as well as our inner circadian clock.

What If The Flip-Flop Does Not Work Correctly?

Having a disbalance in your flip-flop switch is usually a sign of some other sleep-related disorders that follow destabilization of the switching process. For example, when the person is in the prolonged state of arousal, certain chemicals will start piling up in the brain and move the balance to the state of sleep, but chemicals are not the only ones in charge of triggering neurons. A lot of things around us, such as light, stress, or sound, can speed up or delay our sleep onset, but also some other conditions such as homeostatic sleep drive or circadian rhythm. 

Here are some of the disorders that go hand in hand with changes in the flip-flop switch.

• Narcolepsy. As we mentioned it, this is by far the most common condition which can be related to inconsistency of the switch model, and to the lack of orexin, which promotes wakefulness. People suffering from this condition usually experience excessive sleepiness, which hinders their normal daily activities, and it is often followed by vivid hallucinations, seconds before falling asleep.

• Cataplexy. This is a condition which strikes around 70% of people suffering from narcolepsy, there are no cases of cataplexy without narcolepsy, so they always go together. Cataplexy refers to sudden and temporary episodes during which a person is in a state of paralysis. The person is fully aware and conscious, but her muscles are weakened, and this condition is usually triggered by some strong, happy emotions, such as laughter, or happiness. This condition occurs when autoimmune destruction of neurons which produce orexin in the hypothalamus occurs, but it is still a mystery why only positive emotions can trigger it, and not the negative ones.

• Hypnagogic hallucinations. Hypnagogia refers to intense, dream-like hallucinations which occur right when we start falling asleep. So as the person is still somewhat aware of what is going on, he/she can have the feeling that someone else is inside of the room, to smell or to hear something, etc. This mental phenomenon can also include lucid thoughts, dreams, or sleep paralysis, which is a separate sleep disorder.

• Sleep paralysis. This is a type of muscle paralysis similar to cataplexy, but it does not stop once the person awakes, and in some cases, it can be followed by hallucinations. Sleep paralysis can occur either when the person is waking up or falling asleep, and the person is conscious and aware of the situation, but unable to speak or move any parts of the body. These episodes of brief paralysis usually last no longer than a few minutes, although, to the person going through it, it may seem like it lasts a whole eternity. There are no rules when it comes to liability, it can strike healthy people, those diagnosed with narcolepsy, and it can also run in families as a genetic predisposition. It is triggered by sleep deprivation, stress, or irregular sleep patterns.

How to Ensure Proper Work of Flip-Flop Switch Pattern

After we have seen what the consequences of irregular flip-flop switches can be, let us see now what we can do to prevent that from happening, and secure a healthier sleep routine that will enhance the quality of our life. These tips are all common sense advice, and the things we know we should practice, but somehow we always tend to avoid them, even though they are a part of sleep hygiene. Establishing healthy sleep hygiene sounds general and well-known, but a lot of people are not aware of what that means. Sleep hygiene implies a number of different habits and practices which should be followed on a daily basis to secure proper sleep quality and alertness during the daytime.

• The right amount of sleep. We all need to sleep, but not all of us need the same amount of rest every night. For example, babies and children sleep far more than adults. Eight hours of sleep are considered an optimal and recommended amount of shut-eye for an average adult person, but we all know people who run on less or more hours, depending on how it works best for them. The crucial thing is to understand what your body needs, and to get enough rest. Sleeping significantly less or more than eight hours is usually a sign of some sleep disorder.

• Sleep patterns. Once you know how much sleep you need, you will benefit even more from going to bed and waking up at the same time every day. You do not have to be very precise, but maintaining some type of a schedule will improve your sleep, and after only a few days of adjusting to it, your body will naturally be prepared for rest at the desirable time.

• Avoid stimulants. Among different types of sleep stimulants, caffeine is probably the one that most people consume daily, and that is why it is so dangerous for our flip-flop switch because it can cause orexin disorders. Being moderate is the main thing when it comes to usage of stimulants such as caffeine, nicotine or alcohol, and their use should be avoided during the evening, even alcohol, which is known as a sleep inducer. If you drink it before bedtime, you will probably fall asleep faster, but it is also more likely that you will wake up during the night as the body starts processing alcohol.

• Light physical activity. Not only exercising is good for your physical shape and health, but it will also help with your sleep habits because no matter how light or short exercises you are practicing, it is still going to exhaust your body and induce sleepiness. It is recommended to avoid exercising right before bedtime, but since this is not the same for everyone, we suggest trying different times, and finding out what is the right time for you.

• Food. In the past, food was considered just a basic need for survival, but today there is a whole science around it, and we now know what should we eat if we do not want our stomach to wake us up in the middle of the night. All foods that are fatty, fried, spicy, or carbonated drinks, can cause issues with digestion and sleep, especially when they are taken late at night. 

• Exposure to natural light. It is underrated, but crucial since the daylight has an essential role in our sleep-wake cycle. Being exposed to sunlight during the day, and to the darkness at night helps to maintain our inner clock in balance, and keep our sleep-wake cycle away from any potential disorders.

• Bed equipment. This stands for basically anything that is a part of your bed, starting from the mattress. The right mattress is essential for sleep, since if it is uncomfortable, it can mess up your sleep, and the same goes for pillows. Today a wide selection of materials and compositions is available, so that everyone can find something that fits their needs and terms of comfort. Comfortable sheets, appealing patterns, and designs, or whatever makes you feel good, the overall impression should be pleasant to you, since it should represent your oasis.