Moving to a new place can be an incredibly tense and stressful scenario, especially for individuals who are doing it for the first time. The level of stress experienced can rival that of losing a loved one or enduring a divorce. Witnessing a move as a child is one thing, but being responsible for managing a move brings its own set of exhausting challenges. However, with proper planning, moving can greatly enhance your sleep quality and life in general. In this guide, we will explore advice on how to effectively plan your move (pun intended), with the goal of minimizing feelings of being inundated and overly stressed. Armed with a well-thought-out plan, a detailed checklist, and some effort, the moving process can turn out to be a lot more straightforward and even enjoyable. Let’s dive in.

The Great Moving Checklist

One of the best ways to keep things moving in a controlled and steady fashion is to maintain a checklist that boils down moving into a set of steps. Decide what your moving date is going to be, and then start clearing the checklist at least two or three months in advance. It should give you ample time to find a good moving company if you choose to do so, and a buffer period for dealing with unfortunate events is never a bad thing. We will explain the steps taken during a move, so you don’t feel confused about which activities take priority early on.

• Keep track and organize by buying a notebook or open a document on your laptop or smartphone. It’s easy to get confused in a hectic situation like moving, so be smart about it.
• Sort your belongings and determine which of them you are 100% invested in moving. If you don’t truly need or use something, it’s a good idea to donate it, sell it, or get rid of it. Many households end up in a Hoarders-style situation because they get sentimental about old possessions when these items are more trouble than they’re worth.
• Find a moving company. The earlier you deal with this, the better. Sort through the companies until you find a handful of top candidates, then speak to them to narrow down your choice. Make sure you look up customer reviews, just in case an otherwise trustworthy-seeming company has a reputation for breaking or “losing” items. If you’re arranging a long-distance move, find a mover even earlier than you normally would.
• Search for packing supplies like boxes and tape. Boxes can often cost very little to nothing if you know where to look. A smart approach is to get in touch with furniture stores. These stores have a variety in terms of box size since furniture itself comes in various sizes. Print shops are another solid option since they often have a surplus of paper boxes that you can use to carry smaller items. Priority mail boxes that post offices use are a great idea too.
• Purchase a hand truck and other moving tools. These tools are often fairly inexpensive, and they can be a lifesaver while moving to a new place. You want a hand truck that can comfortably handle at least 150 lbs. Look out for extra-thick wheels as they make it easier to transport the goods without the risk of deflation. A scalpel or box cutter is another cheap and practical tool to get your hands on, to make the unpacking process that much easier.
• Set aside all your important documents. Passports, birth certificates, school records, everything. If you have a safe place to keep these items, consider storing valuables like jewelry with them. These are crucial items you don’t want to lose in the potential chaos of packing all your stuff, and you will probably be transporting them yourself for added safety.
• Measure your new home. All your stuff may be able to fit into your current home, but it’s very easy to overestimate the amount of space you’ll have in the new place by looking at the largely empty rooms. If you find yourself suddenly worried about whether all your things can safely fit into the new house or apartment, it may be time to do another round of sorting and purging. Only keep what you know you’re going to use regularly. Additionally, measure the walls if you intend on putting up wallpaper or doing any kind of early redecorating.
• Make bedding plans immediately. The last thing you want while unpacking is low sleep quality and bed problems. Determine whether your new home has room for your current bed, or if you want to make changes. If your mattress is close to or past its warranty expiration date, you should look into getting a new one. If you recently entered a relationship and are encountering sleeping problems due to your partner’s sleeping habits, there are mattress options that solve a lot of those problems. If you need to save space in your kids’ room, consider a bunk bed. Whatever your goal is, make that plan as early as possible to save yourself a lot of trouble in the long run.
•  Pack up currently irrelevant items. For example, if you’re going to be moving in the middle of summer, you don’t need to keep winter jackets and coats in your closet. You also probably won’t be reading most of your books, for the time being, so pack them too. Get things like this out of the way early, since it also helps you keep track of what remains unpacked.
• DIY approach. Some people prefer the DIY approach over dealing with moving companies. If you wish to take this route, renting a truck is the obvious first step. Most if not all rental companies charge roughly $1 per mile, and some of them come with miles included in the rental price. Getting included miles like that is only worth it if you’re planning on moving over a long distance. If you’re moving locally, then a cheaper pay-per-mile deal is your best bet. Make sure the truck’s insurance covers the most likely sources of damage, such as trees damaging the roof or similar problems. If you run into accidents and complications on the road, even if it doesn’t result in physical injury, you may find your wallet taking a big hit to cover the damage. Avoid that situation in the first place by choosing good insurance.

Just as with moving companies, rent your truck early in the preparation process. That way, you can snatch up good deals before they become unavailable, and avoid being forced into sub-optimal or overpriced choices. You may encounter special discounts if you’re a student or you’re shopping online, and those discounts can be generous (going as high as 50% or more in some cases).

• Ask your friends to help you move. Trying to move to a new place without help can be nearly impossible for some people. Everyone who has ever moved house can relate to how exhausting and stressful it is. If they’re available, ask your friends and to help you pack, unpack, or transport items. Make sure to treat them to a nice dinner and pay their fuel costs to show gratitude. Offer to help them move when the time comes.
• Transfer your utilities. Make a detailed list of your monthly services – electricity, gas, water, phone, television subscription, Internet, etc. Don’t overlook anything or you can run into complications down the line where you want to avoid them more than ever. Write down what’s on the meters, so that you don’t have to remember it during a hectic move. Fill out your address change form as well. Try to do all of this early, since you may have to wait for certain services to be installed properly, and you want that sorted out as soon as possible.

Packing Advice

If done without preparation or planning, packing is a nightmare of lost items, confusion and stress. It’s very easy to misplace something or have a precious belonging damaged due to negligence and rush. As with everything else when it comes to moving to a new place, planning is key.

An important thing to do when packing and preparing to move is set aside all the things you’re going to need close-by during the whole moving process. For example, you’re going to need a few sets of clothing to switch between while you pack everything else and transport your belongings. These clothes should be kept in a separate suitcase that allows for easy access, and you should treat that suitcase as though you’re on a trip. Everything you use on a day-to-day basis is there, like toiletries and similar items. Once you’re done packing the rest of your things, you can simply close that suitcase and take it with you. This approach prevents you from accidentally packing something crucial for your day-to-day life.

Before packing anything, sort your belongings to make your job easier. A common approach (and one we strongly recommend) is sorting and packing items by room. This makes it very easy to later unpack and distribute those possessions in your new home. While you will typically have to make compromises and sort some things outside of their room-specific boxes, this approach also benefits people you have helping you, when combined with a good labeling habit. If you unload a box labeled “Kitchen – Plates,” you immediately know where to take it and unpack the items inside. It reduces stress and helps you unpack much faster than you normally would.

A lot of homes have some sort of storage room, and in dire situations, a regular room can be repurposed into one. If you have to pack a lot of extra sheets, pillows or similar items, pack them all together, so you’re aware of where you used to keep them, and how urgent it is to unpack them, as well as where they belong in your new home.

As mentioned above, labeling helps save a ton of time, if you are thorough and diligent. We recommend purchasing stickers that allow you to write on them, and marking the following attributes on each box:

• Mark the room the items inside belong to. This one is intuitive. Labeling like this helps whoever’s unloading and unpacking know which room they should go to and saves a ton of time and patience.
• Mark the weight. It is crucial for loading the packages into a truck since it prevents accidents where a heavy box is placed on a light one, causing potentially serious damage. Especially when you’re not the only one doing the loading, help your partners out by labeling for weight.
• Mark the orientation. By this, we mostly mean which side goes up. Much like the weight labels, the orientation labels are essential for managing storage space and loading/unloading trucks.
• Mark boxes with especially fragile contents. Another self-explanatory bit of advice, but one that is often overlooked. Boxes labeled as containing fragile items should be placed individually, and ideally secured into place by nearby heavy boxes.

The End of the Road – Moving In and Unpacking

It takes time to settle into a new home. The layout of the place is probably entirely different from what you’re used to, and you may not feel completely in charge. Unpacking properly isn’t very difficult if you’ve been following the advice thus far, but we still have some advice we want to share.

• Find a closet and use it early. While it’s not super-difficult to unpack, it will result in having stuff all over the place that may not have been distributed properly. If you have any boxes that don’t have to be opened immediately, store them in your closet to free up space elsewhere in your home. Once the crucial things have been properly unpacked and placed, you can take these boxes out and properly unpack them. Follow the same storage guidelines you would for loading a truck – read your labels for weight and orientation and obey them.
• Keep your furniture assembly manuals if possible. It largely applies to the period between purchase and your decision to move. Some pieces of furniture are big enough that they have to be disassembled before transport. It can cause problems when you have to put them back together again if you don’t have a manual or another kind of resource that walks you through the setup process. Luckily, most manufacturers can send you an email with a copy of the instructions. Try to secure that copy before attempting to move, as a part of the planning phase.
• Before you push your furniture into place, give it a healthy dust-up. Transporting your boxes and furniture often gets them slightly dirty, and you don’t want to have to deal with that dirt when other items are preventing you from moving individual pieces of furniture. Clean them before they’re in their proper place, so the biggest problem you have is dirt on the floor – which is very easy to deal with in comparison.
• If anyone helped you move, make sure to compensate them for their fuel costs (if they’re your friends) or tip them some cash (this mostly applies to moving company workers, but your friends will appreciate it too!). Treating your friends to some barbecue for a job well done also does wonders, since helping you move is a huge favor.

While a lot of people spend time looking into mattresses, bedding’s significance often goes unnoticed. Bedding includes items ranging from bed sheets and pillowcases to comforters and blankets, basically any material that goes over the mattress. Many pick out their bedding focusing primarily on aesthetics or price, not realizing that the quality of their bedding can greatly impact the quality of their sleep. Like mattresses and pillows, there is a broad range of bedding available on the market, designed to meet the diverse preferences and requirements of individuals.

Many mattresses come with a removable and washable cotton cover, but the easiest way to protect the mattress and the duvet is to use sheets or bedding. There is only one way to use bottom sheets, but the top sheet can be used in two ways, depending on sleeper’s preference. It can either rest atop, or be placed beneath the sleeper’s body. Mattresses and duvets are very sensitive, and apart from protection, bedding and sheets can help to ease maintenance. Some sleepers don’t see the point in using additional layers, and in this guide, we will explain why bedding products are actually very useful.

Bedding 101

Mandatory basics among bedding include sheets and pillowcases. They are usually included in sheet sets, but can also be bought separately. A sheet set contains the following types of linen: fitted sheet, top sheet and matching two pillowcases. Fitted bottom sheet comes with an elastic band around its edges, so it can tightly fit your mattress without sliding or wrinkling during the night. Unlike it, the top sheet does not feature an elastic band, and it rests freely atop of sleeper’s body, which is why it slides and moves around so easily. Another bedding item is valance or bedding skirt, its purpose is purely decorative, as this piece of fabric is placed between the box spring of a bed and a mattress. Since they do not get in touch with sleeper’s body, their prior purpose years ago was to keep the dust away from the storage space underneath the bed, but nowadays it just hides the sides of a bed box making the overall bed appearance more attractive and rounded up.

When shopping for bedding sets or top and fitted sheet only, take some of our advice into consideration:

• Materials – a wide range of materials is used in bedding, and it is essential to choose the most comfortable composition that will enhance your sleep. The most common one is, of course, natural cotton. Sleepers who are looking for a more luxurious feel should try bedding made from Egyptian cotton. We also recommend checking out linen, bamboo, flannel, silk and lyocell sheets.
• Size – it is not so important that the dimensions of the top sheet match exactly the mattress size, but it is crucial that the bottom sheet fits the mattress. Although fitted sheets have an elastic band and can stretch a bit, that does not mean that they can fit on any bed. If the bottom sheet is too small, it cannot be used, and if it’s too large, it would not fit tightly. That is why you should always compare the dimensions of mattress and sheets, or check if your mattress manufacturer also offers complementary bedding products.
• Weave – one way of fabric production is weaving, and bedding products usually fall under one of these three weave categories: percale, sateen, and twill. Different materials can be used for all three types of weave.
• Design – the eye-catching factor that can make or break any deal. Shoppers sometimes go for an attractive design and end up with a low-quality product that will quickly need a replacement. The good thing is that the bedding can be bought in sets, so there is no need to bother with mixing and matching patterns, colors and finding the right one. Pay attention to colors, because bedding items are meant to be washed frequently and on high temperatures, which may cause some colors to fade a bit over time.
• Plying – this process is used in the textile industry to create a durable yarn. Two or more twisted strands of yarn are twisted together to form a thread. Majority of sheets is single-layered (one-ply) or double-layered (two-ply). The two-play ones are denser and more massive than the one-ply sheets. Before, a lot of manufacturers were cheating on their consumers because they were counting every double layered thread two times. Those types of scams are today considered as illegal and controlled by the Federal Trade Commission (FTC).
• Shrinkage – like any other fabric materials, bedding is susceptible to shrinkage if it is not washed on recommended temperature and programs. Shrinkage of around 5% is always expected and stated in the declaration. Different materials react in different ways, so it is essential to follow the prescribed instructions for washing, because some materials such as silk cannot be washed in a machine.

Materials for pillowcases and sheets can vary in their price and composition, so we have created a chart to sum it up for you.

Beside sheet sets, bedding category also includes blankets, comforters, duvets, and bedspreads which are heavier and thicker types of covers. Due to their composition, they are warmer, but they are also more visible because unlike sheets they are not always hidden below other layers of bedding, so the greater attention has been dedicated to their design, pattern, and color.

The blanket is a layer that usually goes between the top sheet and the comforter, but they can also be placed underneath the sleeper’s body for an extra cozy and warm sleep surface, perfect for cold nights. Blankets are usually slightly larger than the average mattress size so that they overlap its sides or provide more material for snuggling. Most blankets come in four sizes: Twin, Full, Queen and King. One type of blanket is a so-called throw-blanket which is smaller in size and usually used as a leg warmer or like a decorative item thrown over the bed.

When it comes to techniques of production, blankets can be knitted, woven or quilted in different styles. Price and material composition comparison is in a table below.

Bedspreads, comforters, and duvets are somewhat similar and often mixed due to their features and purpose. The bedspread can be any cover that goes on top of as a bedding layer, and bedspreads are mostly divided into two main categories, duvets, and comforters.

Comforters are bedding covers filled with wool, down, down alternative or feather materials. All four sides of the comforter are quilted or stitched to prevent the stuffing from escaping. Comforters can also be placed in a duvet cover and function as a duvet. Both comforters and duvet should match the size of a mattress or be slightly larger. In the table below we have compared these two very similar forms of bedspreads.

And we have also prepared a chart which compares their prices and compositions of both, duvets and comforters.

The Grand Sheet Debate

Recently, the necessity of using the top sheets was brought into question, while some sleepers cannot imagine sleeping without them, others see no reasons to continue using them, and the millennials were the ones who lit this subject up. We have been witnesses that lately it has become quite popular to accuse millennials of ruining some conventional things or habits, so are the sheets the next thing that we are going to get rid of? Considering how annoying can it be to strain the top sheet properly or to iron it, can we blame the millennials for simplifying their house chores and saving their precious time?

By the good old fashioned way, a bed should have a proper bottom sheet, top sheet, blanket and another final layer over it all, like a coverlet or some kind of top sheet. That is quite an amount of sheets per one bed, and it can quickly fill in your washer and dryer leaving little to no space for all the other stuff. And, the crucial question is, do all these layers have a real function?

The truth is that the top sheet requires extra work, and it can be easily bunched up during the night which means that every morning, or every night before sleeping, you have to spread it in place over and over again. Besides the fact that it takes extra space in the washer, sheets will also take away extra two or three minutes of your time. It is not too much, but when you are dead tired or rushing to go to work, you would probably want to avoid it. If you do not do it in the morning, that small chore will wait for you when you go to sleep. Also, these top sheets somehow always manage to slide down, so by the morning they always end up all wrinkly and twisted around somewhere between the ankles.

On the other hand, here are some arguments that millennials might not like as much. Despite the fact that it takes an additional effort, a flat sheet will help with temperature regulation during the night. During the hot summer nights, a top sheet will keep sleeper’s body cool and provide solid airflow, while during the winter this additional thin layer will warm you up a bit more. Top sheet’s primary function is to separate the sleeper’s body from the duvet cover or a blanket, prolonging their wear and preventing that the sweat, oils, etc. get in touch with them. Although some duvets come with a cover, it is always such a struggle putting that cover back on. If you are going to stick with top sheets anyway, think about them as some daily ritual, spend five minutes less on social media and do something for your self-care.

While in the US vast majority of bedding sets include a top sheet, sleepers in Europe have different habits and rarely use a top sheet between a fitted one and a duvet. Luckily, there is no need to switch continents when you can simply exclude the top sheet if you do not feel comfortable using it, it is always a great solution for a last minute Halloween ghost costume. In the end, we will leave it up to you, our dear sleepers, to decide what is best.

The quest for a new mattress can often feel overwhelming and exhausting. In choosing the right one, several factors must be considered, including its cost, the level of comfort, firmness, the materials utilized, durability, among others. You find yourself sifting through hundreds, if not thousands, of different models, brands, and both online and brick-and-mortar stores. This process requires a good deal of research, time, and energy. It’s hardly surprising that this journey can lead to significant frustration for many shoppers. Nevertheless, with the assistance of this guide, you’ll be capable of moving past your frustrations. We’re going to explore the various mattress options available, discuss their advantages and disadvantages, and also tackle other essential factors that influence mattress quality and comfort.

When and Why Do You Need to Buy a Mattress?

There are many reasons why you would need to buy a new mattress. If your current model is more than seven years old, you should consider replacing it. Many factors can impact the lifespan of a bed. Generally speaking, all mattresses are prone to sagging after a period of use. They can also get indentations from excessive weight or higher concentrations of mass. Both of these can undermine the support of the bed.

Certain types of beds are also more or less durable than others. For example, airbeds and latex models are less susceptible to tear and wear, and because of that, they are much more durable than other models you can find. Your sleep habits and how much you use the bed can also influence the deterioration of the mattress. Nonetheless, the general rule is that mattresses need to be replaced after seven years, no matter how much you use it or how long the warranty lasts. Although some models give great support no matter how old they are, they still need to be replaced.

If you experience pain and aches or start to have pressure points that have never bothered you, you need to look for a new mattress. The same goes if you suddenly start tossing and turning because the bed doesn’t fit you. Additionally, when your body changes, you need to change your bed. Your weight can influence how your mattress feels, and it can impact your support and firmness needs that tend to change as you gain or lose weight, or as you age. An inadequate mattress can contribute to many medical conditions, while a suitable one can help ease some conditions and their symptoms.

Lastly, if you are looking to replace your bed for a better one, even if it is not necessary, that is completely fine. If you can afford an upgrade and believe you need one, go for it. Many owners had stated that they had higher satisfaction when they replaced their old bed for a more expensive model.

Important Factors for Choosing a New Mattress

Many factors influence the performance and support of the bed, and you need to keep them in mind when purchasing a new mattress and comparing brands and models.

Durability

As we discussed previously, an average mattress will last for seven years before you need to replace it, but ultimately, the lifespan depends on the material composition. A memory foam model will perform for seven years, while airbeds and latex models show above-average longevity and hybrids and innersprings have much shorter lifespans. However, this all depends if the bed has excessive deterioration like sagging or indentations.

Firmness

Another critical factor is the firmness of the mattress that shows how firm or soft the bed feels for the sleeper. Firmness depends on the materials used in the comfort layers, and it is measured on a scale from 1 to 10, with 1 being the least firm level and 10 being the firmest level. There are three kinds of firmness you can find on the market – Soft(1-3), Medium (4-7) and Firm (8-10). Soft is the preferred firmness for lightweight people who have less than 130 pounds. Anybody with more than 130 pounds might experience excessive sinking in the bed and get reduced support because of that. For anyone below 130 pounds, soft beds conform closely to the sleeper’s body and feel very comfortable. Medium firmness has great support for most weight groups, although those with more than 230 pounds might still sink deeply into the mattress and experience discomfort and pain. The ideal firmness level for heavyweight sleepers would be firm. People with less than 130 pounds will not like firm models because they will not get conforming and experience pain. Individuals that have more than 230 pounds will enjoy this firmness level because they will not sink into the bed and they would get the appropriate conforming.

As you can see, the weight of the sleeper is directly linked to the firmness level. Apart from that, your sleeping position can also impact your firmness preference. Sleeping on the side requires proper spinal alignment that you can find in softer or medium mattresses. Back sleepers do not need any spinal alignment, and they won’t need a soft model because their position already provides good comfort for the spine. Instead, they will feel more comfortable on firmer beds. Stomach sleepers might also prefer firmer mattresses because they won’t have problems with sinking that they have on softer models because of the additional weight that is applied to the stomach area. Heavier stomach sleepers will especially require firm models.

Keep in mind that this might not apply to your needs because every person has different sleeping preferences. You should test out different firmness levels and see which one you prefer. Some brands also have flippable mattresses, which have different firmness settings in one bed, and are great for those with oscillating sleeping preferences. Usually, one side of the bed is soft and the other is firm, but some models can have two soft sides or two firm sides. Flippable mattresses are an excellent option for people who want to get a customizable model to match their oscillating firmness needs.

Thickness

The thickness of a bed is also something to consider. The size or the depth of mattresses is somewhere between less than five inches to more than fifteen inches, but the majority of models today have at least ten inches in height. Also, it depends on the mattress type. Foam models are much thinner than innersprings and hybrids. This consideration is vital for heavier individuals because your weight has a significant impact on the thickness you need. People with more than 230 pounds add more pressure to the bed, so thicker models that provide better compression support would feel more comfortable for them. Thinner models may cause excessive sinking which can hurt the sleeper. The best thickness that will adequately support larger individuals would be from twelve to thirteen inches.

Support and conforming

The conforming ability of the mattress helps with spinal alignment and prevents the development of pressure points. It is linked to the comfort layers of the bed, specifically the top layers. Mattresses that don’t conform closely can cause increased pain and pressure to your body, and because of that, you should opt for those with excellent conforming abilities. Models with thicker comfort layers that are made from latex, memory foam or both provide optimal conforming.

The support of the bed determines the amount of evenness you feel under your body. Mattresses need to provide proper and equal support for people of different weights and body types. An even surface contributes to spinal and pelvis alignment and will not cause sinkage under areas of the body that apply more pressure on the bed. If the model has excessive softness or firmness, it will have less support and can cause discomfort and pain.

A good mattress also needs the appropriate edge support. Even though this does not seem important, it plays a significant role in the overall support. In general, all models are prone to sinkage around the edges because people tend to sit there when getting up or before going to sleep. Models with reinforced corners provide excellent support because they prevent the sinkage in these areas. Typically, models with coil-based support cores and high-density foam give the best edge support.

When thinking about support, you also need to consider the motion isolation. Movement creates a motion transfer that you can feel in the entire bed. It can be problematic for couples because it might cause sleep disruptions from any action – from getting in and out of bed to just changing positions. To prevent this, you need to look for a model that has softer and adaptive comfort layers that minimize the motion transfer and limit them to smaller areas in the bed’s surface. Also, watch out if the bed itself makes noise. Airbed mattresses have the highest noise potential because of their electrical components and air chambers, while latex and foam models are silent when weight is applied.

Sleep Trials and Warranties

When buying a new mattress, you need to consider warranties. Many brands offer different sleep trials and warranty coverages. First, let’s start with the sleep trial. A sleep trial is a period in which you can test out the new mattress in your own home. Most models have sleep trials that last typically 90 to 120 days because the majority of mattresses require at least 30 days of using to be properly broken in before you can fully enjoy them. During the trial period, if you are not satisfied with the product, you can either return it for a full or partial refund or change it for a different model. This is the best way to find a model that will meet your needs and preferences.

Apart from sleep trials, mattresses also have warranties. A warranty is a guarantee stating that a product will be of high quality during a certain predefined period. The warranties can declare a defect if the bed has indentations and sagging to a certain degree. If the indentations and sagging are more than one inch, you can experience additional pressure and even pain. The average lifespan of a mattress is six years, but many can last eight or nine before they need to be replaced, but some specific models can start to sag and get indentations after a few years.

Not all warranties are the same, and they do not give the same amount of coverage. There are two types of warranties – non-prorated and prorated. Non-prorated means that you don’t have to pay extra costs to repair or replace the defective model. With prorated warranties, you have to pay a certain percentage of what you originally paid for the mattress if you want it repaired or replaced. On top of that, these prorated charges can increase with every year of ownership. Because of that, repairing or replacing a defective model could cost you a significant amount of money. Keep in mind that the average models can last for at least six years, so the warranty must cover that, but some models last for up to eight or nine years before showing any signs of deterioration, and some get indentations or start sagging in four or five years. The general rule is that the average performance and lifespan of a mattress are seven to eight years maximum, so the ideal and universal warranty would be ten years of non-prorated coverage.

Anxiety typically arises as a reaction to stress, according to the ADAA. It is characterized by feelings of unease, persistent worries, and physical changes such as elevated heart rate and blood pressure. It’s entirely normal to experience anxiety from time to time, and it should not be interpreted as an indication of a psychiatric disorder. Similar to how physical pain can signal issues requiring attention, sporadic anxiety helps identify particular stressors that need to be addressed.

Anxiety disorders manifest differently – the affected person constantly worries and fears for the future. If the stressors are identified (often the patient feels anxious without a specific reason), even when they are addressed, worried thoughts don’t go away. Over time, the condition gets worse.

According to the National Institute of Mental Health, anxiety disorders, phobias, and neuroses like obsessive-compulsive disorder and PTSD are the most common mental disorders in the USA. Researchers estimate that around 18% of the population (roughly speaking, approximately 40 million adults), suffers from the mentioned mental illnesses.

Anxiety can negatively affect sleep, and inadequate sleep negatively affects anxiety. Like in case of depression, anxiety and insomnia are comorbid and connected via a self-reinforcing feedback loop. Simply explained anxiety can keep us up at night, and insomnia further feeds anxiety.  It is proven that a good night’s sleep can alleviate the symptoms of anxiety and other mental illnesses like depression.

In this guide, you will learn more about the vicious connection between anxiety and sleep. We will discuss several anxiety disorders, and offer some solutions for better sleep when suffering from these disorders, starting form treatment options to implementing healthier sleeping habits into your lifestyle.

Sleep Deprivation and Anxiety

People who tend to worry too much by nature are logically more prone to anxiety disorders. However, the same people will suffer most from the effects of sleep deprivation. Anxiety causes sleep loss, and lack of sleep can provoke further worried thoughts in patients. This mechanism is also known as anticipatory anxiety. People who are prone to sleep deprivation may worry about not being able to sleep, based on their past experience. The worries stress out the body and the brain and act as a stimulant that prevents our mind from shutting down and preparing for slumber. Before learning how to sleep better with anxiety, let’s take a closer look at some of the most common anxiety disorders.

Generalized Anxiety Disorder

GAD manifests as free-floating anxiety or exaggerated worrying without any particular reason. The worry persists no matter what the affected person does, and it typically lasts at least six months. If a person has an object of concern, he or she is obsessed with the potential consequences worst case scenarios. Other symptoms include restlessness, difficulty concentrating, difficulty making decisions, continually changing your mind.

50% of patients with anxiety also have a sleep disorder. Common effects of GAD on sleep are difficulties falling and staying asleep, waking up too early in the morning or waking up to panic attacks. Those panic attacks are characterized by intense anxiety, increased heart rate, shortness of breath, sweating or chills and irrational fears.

When it comes to treatment, physicians recommend psychotherapy and drugs. CBT or mindfulness therapy helps patients to learn how to distract themselves or detach from negative thoughts, while drugs like antidepressants increase the activity of mood balance hormones and neurotransmitters such as serotonin, dopamine, and norepinephrine. For acute attacks, tranquilizers (benzodiazepines) such as Xanax and Ativan may be recommended.

Social Anxiety Disorder

SAD is characterized by a fear of being judged, negatively evaluated, or rejected in a social or performance situation. A socially anxious individual fears acting in some way that may be embarrassing in a social situation. People who suffer from this disorder avoid social activities and may experience panic or anxiety attacks in public.  The affected individual recognizes that the fear is excessive and irrational. A person can be diagnosed with SAD when social anxiety affects the person’s normal routine and relationships, and when it lasts for at least six months.

When it comes to treatment, physicians also recommend psychotherapy and medications. Cognitive behavioral therapy helps patients to prepare for social situations that challenge them. Talk therapy is usually equally or even more effective than drugs. Antidepressants help with mood management, while benzodiazepines like Xanax and Ativan may be used to prevent panic attacks. In case the person needs to alleviate physical symptoms such as elevated heart rate and blood pressure, excessive sweating, and shaking voice, beta-blockers (that block adrenaline) may be recommended.

Obsessive-Compulsive Disorder

OCD is characterized by a chronic pattern of unwanted, irrational, and repetitive thoughts that drive people to repetitive behaviors, also known as compulsions. According to studies, more than 2 million Americans struggle with OCD. Obsessive-compulsive disorder may coexist with eating disorders and depression.

Common symptoms include fear of germs or uncleanliness, unwanted aggressive thoughts, unwanted taboo thoughts or preoccupation with order, symmetry, or counting things. Symptoms of compulsions also include various rituals, such as obsessive cleaning, organizing and arranging things in exact ways, repeatedly checking on various things (for example, if the doors are locked or if the iron is off when leaving the house), and frequent counting. People with obsessive-compulsive disorder don’t necessarily have sleep issues, but some reported struggling to fall asleep at night due to the inability to control their thoughts.

OCD-afflicted persons recognize that their behavior is irrational. The rituals and compulsive behavior provides relief from anxiety, but not with pleasure. If you love to collect things and take pleasure in organizing them, you don’t have OCD.

When it comes to treatment, CBT has shown excellent results, especially a type of CBT-ERP therapy called Exposure and Response Prevention Therapy. The treatment consists of exposing the patient to the situation that triggers OCD behaviors and helping them how to refrain from compulsive behaviors.  Antidepressants are also considered effective.

Phobias

Phobias are characterized by intense and irrational feel regarding an object, place or situation. The fear can be paralyzing and may cause discomfort, anticipatory anxiety, and panic attacks. The affected person also typically avoids his or her triggers. Most common phobias include acrophobia (fear of heights), arachnophobia (fear of spiders), ophidiophobia (fear of snakes), agoraphobia (fear of open spaces often experienced by people with social anxiety), and claustrophobia (fear of small spaces).

All phobias can also be divided into three categories – agoraphobia, social phobias, and specific phobias. Specific phobias affect almost 20 million of US citizens.

Although rarely, some people can suffer from somniphobia and hypnophobia which is the irrational fear of sleep. These patients are advised to practice healthy sleep hygiene, challenge negative thoughts and feelings, meditate, and practice relaxing deep breathing exercises.

Diagnosing phobias is not always easy, because sometimes it’s difficult to differentiate them from other disorders with fears of objects or situations such as OCD, schizophrenia, and paranoia. For example, paranoia causes avoidance, much like in case of social phobias. However, the difference is that paranoid people believe other individuals have ill intentions and want to hurt them. Similarly, in schizophrenia are present different types of hallucinations. People suffering from paranoia or schizophrenia don’t realize they have a mental illness and rationalize their fears. The phobic knows his fear is irrational, but he or she cannot control it. Unlike people living with OCD, phobias do not obsess on them or act compulsively.

When it comes to treatment, CBT-ERP, progressive relaxation, hypnotherapy, and counter-conditioning have been proven to be effective. Rarely, medications such as sedatives may be used in situations that trigger the phobia. For example, if a person is air traveling and has a fear of heights. Beta blockers may be recommended to help with increased heart rate, sweating, and shaking voice.

Post-Traumatic Stress Disorder (PTSD)

PTSD develops as a result of a shocking, terrifying, or dangerous event or series of events. People affected by this condition have troubles recovering from trauma and often re-experience the shocking event over and over. Each time they remember the trauma, they feel very stressed and frightened. More than seven millions of Americans suffer from PTSD. This disorder is common among war veterans and people exposed to mass violence. Rape is also one of the biggest causes of PTSD.

Common symptoms include recurring memories, flashbacks, and nightmares. Certain triggers provoke reliving the trauma, and once the patient identifies the triggers, he or she will avoid entering situations that remind them of trauma. People suffering from PTSD often experience negative changes in thinking and mood, and frequently change their emotional reactions (emotional numbness, hopelessness, angry outbursts, self-destructive behaviors, suicidal thoughts, guilt or shame). People with PTSD often have trouble with insomnia or develop a sleep phobia due to nightmares.

PTSD is in most cases easily diagnosed. The patients typically report the symptoms in conjunction with the history of having experienced or witnessed a traumatizing event such as death, serious injury, or sexual abuse. When it comes to treatment, talk therapy and medications have been proven to be effective. Exposure therapy, reprocessing (EMDR), group therapy, and family therapy is the most effective. When it comes to drugs, doctors may recommend SSRI antidepressants and tranquilizers. Prazosin (Minipress) is a drug often used to decrease nightmares and reduce daytime symptoms of PTSD.

Panic Disorder

Panic disorder is a mental illness characterized by severe anxiety and panic attacks. When attacks occur, the person also experiences physical symptoms such as chest pain, shortness of breath, dizziness, or abdominal distress, elevated blood pressure, increased heart rate, heart palpations and similar. Although some of these symptoms seem scary, they are not life-threatening and occur as a physical and hormonal response to severe stress. The person experiencing these symptoms often believes he or she has a heart attack and may think he or she is going to die. The attacks occur suddenly and typically last at least 10 minutes. People with panic disorders may experience several attacks per day or only several per year. Around 2.7% of US population (or 6 million people) suffers from panic disorder.

Panic attacks can also occur during the night, and wake up the affected person. At least 50% of people with panic disorder occasionally experience nocturnal panic attacks. As the daytime attacks, the nocturnal ones cause the same symptoms and don’t have a specific trigger.

Panic disorders are not easily diagnosed and can be often confused with paranoia, hysteria, and hypochondria. Panic disorder is diagnosed when panic attacks do not result from substance use (intoxication or withdrawal), other medical conditions, or another mental disorder. The condition often coexists with agoraphobia or fear of open space. When the disorder is diagnosed with agoraphobia, it means patients avoid ordinary activities or situations because they worry about having panic attacks.

When it comes to treatment, cognitive behavioral therapy can help to identify the triggers and restructure them in a way to respond differently. The therapy can focus on desensitization of physical symptoms the individual with a panic attack experiences. CBT-ERP can help patients gain control of the panic attack. In most cases, physicians use vivo exposure technique where the threatening situation is broken into tiny manageable steps, and the patient learn to take control of each one.

Tips for Sleeping with Anxiety

As mentioned in the beginning, people with anxiety also often suffer from sleep deprivation. Lack of sleep makes anxiety disorders even worse, which as a consequence, further prevent a good night’s rest. On the flip side, quality sleep can alleviate the symptoms of anxiety, stabilize mood, and improve cognitive functioning which further helps to promote rational thinking we need to put fears, worries, and concerns in context. If you suffer from anxiety, the following tips will help you sleep better.

•    Create a sleeping schedule: Regardless of other obligations, go to bed and wake up at the same time every day, even on weekends. Sticking to a specific sleep schedule will help your brain associate a particular time of the day with sleeping or waking up.
•    Create a bedtime routine: A bedtime routine is not only beneficial for kids, but also to adults.  For example, before going to bed, take a hot bath, disconnect from social media, and read a relaxing book. Do this in the same exact order every evening. The bedtime routine should be simple and shouldn’t last longer than half an hour or 45 minutes.
•    Limit caffeine intake: Avoid coffee and caffeinated beverages several hours before bedtime
•    Limit napping: If you need to nap, limit naps to 20 minutes
•    Avoid exercising close to bedtime: Exercising before bed usually doesn’t negatively affect sleep, but since you are already having troubles to calm the mind in the evening, you don’t need something that will additionally stimulate it.
•    Turn your bedroom into a sleep sanctuary: An ideal sleeping environment should be clean, dark, quiet and reasonably cool. This means you should eliminate clutter and distractions such as TV and other electronic devices. The room should always be filled with fresh air and comfortably cool. Lastly, your mattress should provide you proper support and prevent you from sleeping hot.
•    Don’t stay in bed for too long: If you cannot fall asleep within 30 minutes, get out of bed and do something else until you feel sleepy.
•    Seek help: If you have sleep problems, talk with your doctor and try to identify the cause of the issue.
•    Try natural supplements: Valerian and chamomile tea or melatonin supplements may help you to sleep better. However, it is best to consult your doctor before purchasing any of these over-the-counter.
•    Try a worry journal: To alleviate anxious thoughts, keep a worry journal on your nightstand, and whenever you are feeling worries, write those thoughts down and release them from your mind.

Bed bugs are present almost everywhere on the planet, ranking them as some of the most common vermin encountered. Their populations saw a significant drop in the last century, to the point of almost being wiped out. However, starting from the 1980s, there’s been a steady incline in their numbers. The resurgence is thought to be linked to the increase in global travel and possibly their developed resistance to the pesticides that used to control them effectively. It appears that a combination of these elements is at play, given that bed bugs excel at adjusting to new surroundings and are exceptionally hard to get rid of.

It would be best to take the proper measures to prevent infestation in the first place, but if you think that bed bugs are already in your home, don’t worry, we have some tips to help you get rid of them effectively.

Biology Of Bed Bugs

When encountered with bed signs of bed bugs, people often ask some questions like: Where do bed bugs come from? or Can you see bed bugs? or What do bed bugs eat? This article will try to help you get answers to those questions.

Bed bug or Cimex lectularius is a member of the Cimicidae family of insects, that feed on human blood. There are other members of that family that feast of the blood of other vertebrate hosts. Bed bugs are temporary ectoparasites, which means that they live outside of their host, where they feed, and then they spend time in between their meals hidden nearby, usually in cracks and crevices.

1. lectularius hatch from eggs and then goes through seven nymph stages before reaching adulthood. Adult bed bugs are usually 6mm long, which is approximately the size of an apple seed. They are red-brownish color, and they can be found anywhere where humans are typically resting, in beds, couches, chairs, but also carpets, curtains, and many other places. They are nocturnal animals, meaning that they are active during the night, and that is when they go out and feed on their hosts. Some people think that leaving a light on will prevent them from doing so, but that is a myth as artificial light doesn’t affect them.

Females can lay up to five eggs per day, and a usual life span of bed bugs is ten months. They can also survive several months without eating, mainly because they can consume as much as seven times their body weight, during the feeding session. That’s why they usually have oval-shaped bodies.

They can survive a wide range of temperatures, starting from freezing to as much as 114 degrees Fahrenheit (45 degrees Celsius). The way they detect hosts is through recognizing body heat and carbon dioxide that we exhale.

How To Detect Bed Bugs?

Detecting them can be pretty tricky due to their small size, but there are a few clues to look for:

• Bites: People first suspect about having unwanted guests when they found bite marks on their body. Usually, the red dots will appear, the area will be itchy, and there can even be a small rash. This is not a perfect indicator for detecting them as you can’t easily distinguish bed bug bites from bites of other insects. Some people don’t experience any reaction, so you should look for other signs as well.
• Fecal spotting: Digested blood appears as small black stains on your mattress, bedding, box springs and other places where bed bugs like to seek shelter.
• Cast skins: Before each stage, bed bugs molt, so you will find small insect-like “shells.”
• Eggs: They are small, white and roughly 1mm long.
• Live bugs: Look under your mattress, in the cracks around your bed, behind your nightstand, pictures hanging on the wall and other small hidden spaces that bed bugs like to invade.

Bed Bug Prevention

A common misconception is that bed bugs seek dirty places and that if your house is clean, there is no chance that you’ll find them there. It is true that if your home is cluttered, they’ll have more places to hide, so regularly tidying up will help. But they are mainly attracted to humans, and most of the times they are brought in by accident. Bed bugs are great hitchhikers, so they’ll cling on to your suitcase, coat or other clothing objects, and hold until they get into your home. That is why you need to take some precaution, especially when you’re traveling.

Bed bugs can be found everywhere:

• Apartments
• Houses
• Hotels and motels
• Hospitals
• Theaters
• Nursing homes and care facilities
• Office buildings
• School
• Taxis, buses and other kinds of public transportation

You can see that they are all around, so early detection is the key before their numbers grow. Look for the signs mentioned before for recognizing the infestation.

You should take the following precautions to prevent the introduction and spread of bed bugs:

• Fix all the cracks in the walls, floors, and all the nearby places where they love to hide
• Make sure to seal the windows, baseboards, and all the small cracks bed bugs may use to get in
• Regularly wash your sheets, pillowcases, and other bed linens. Use the hot setting on your washing and drying machine. Also, make sure to vacuum your carpet and bed surroundings often.
• Tidy up cluttered areas in your home. Avoid storing anything under your bed, if possible.
• While staying in a hotel, make sure you keep your items off the floor. Use luggage rags and closet hangers for all your clothes.
• Use cases for your mattress and pillows to prevent the infestation.

You should also be very cautious when getting used furniture in your home. Inspect it thoroughly, and don’t bring it in your home if you are not 100% sure it’s bug-free. When disposing of furniture infested with bed bugs, make sure to mark it down as infested, so other people don’t use it. You can do so by getting a spray can and writing it on the outside of the disposed piece of furniture.

Getting Rid Of Bed Bugs

If you have detected some of the signs of bed bugs infestation, don’t worry; it’s time to take a deep breath and make a plan on how to fight the little bloodsuckers.

There are several effective techniques to restoring your home to a pest-free zone, so you should refrain from throwing out your mattress, bedding and other household items they may be using as a hiding space. Those items are expensive to replace, so only consider throwing them away if multiple extermination methods have failed.

The first thing you want to do is look around the house to locate where the infestation is highest. Look in the bedroom, couches in the living room and other places where people sleep. The places where bed bugs dwell and breed are called harborage areas, so once you’ve located them, it’s time to take some action.

• Strip your mattress, bed cushions, box springs, and other infested items. Use the brush to scrub off all the bed bugs, eggs, casings and other traces of bed bugs, and then use a vacuum to eradicate them. Take a vacuum cleaner outside and dispose of the bag as soon as you’re done.
• Put all of your sheets, bed linens, pillowcases, clothing, and curtains in a plastic bag and take them to a washing machine. Wash and dry them on the highest possible temperature setting. Warm water won’t kill them as they can survive temperatures of up to 114 degrees Fahrenheit. Make sure to throw away the bag once you’ve put all the items in the washing machine.
  Freezing temperatures can also be used to eradicate bed bugs. You can place your smaller items in plastic bags, and keep them in a freezer for a week. Chest like freezers can be used for storing larger things as well. Keep in mind that eggs are more resilient to cold temperatures so that they can survive up to 30 days in a freezer.
• Buy encasements for all the mattresses and spring boxes in your home. They are made of plastic, and they fight tightly over your mattress, with a zipper used to close them completely. Encasements are tick enough to prevent the bed bugs from biting you through the material, and the trapped bed bugs die inside after some time. Keep the encasements on for at least a year, as bed bugs can live that long.
• After your secured your mattress, bedding and other items, thoroughly vacuum all the carpets and rugs in your home.
• Alcohol can be pretty useful in dealing with bed bugs, so pour some on a Q-tip, and wipe any other stray bugs you found, after you have cleaned your house.
• If you have decided to throw away the piece of infested furniture, responsibly dispose of it the way we previously mentioned.

If these steps haven’t been successful, it is time to call the pest control specialist, also known as the bed bug exterminator. They will come to your home, inspect it, and then discuss different extermination methods based on your home and the state of infestation. The cost of bed bug extermination goes from $500 to $1500, and there are few methods available. Heat and steam treatments are viewed as the best option, while the fumigation is used as a last resort method.

The heat method is regarded as one of the most effective and non-dangerous solutions for bed bugs. Portable heaters are strategically placed around your house, and the temperature is slowly rising to as much as 130 to 140 degrees Fahrenheit. Then, that temperature is kept for one and a half to three hours depending on the level of infestation and a general clutter in the treated rooms. Heat treatment is a low risk for customers, as well as the environment, because of its minimal use of pesticides. It can also be done in just one day, compared to several weeks some other methods take.

Steam treatment is cross used with pesticides, but it lowers the need for them. Portable units emit steam that draws out bed bugs in the open, making it easier to use pesticides. Steam treatment may not be appropriate for treating all the surfaces because of the moisture that is produced.

Fumigation is used as a last resort method for killing off all the remaining bed bugs. It uses chemicals in the form of gases that penetrate all the items within the fumigation space. Be aware that only professionals should do this method.

There are over 300 chemical product recognized by the Environmental Protection Agency (EPA) used to treat bed bugs infestations.

Pyrethrins and pyrethroids are pesticides most commonly used to control bed bugs’ populations. They are in the form of a spray, synthesized from plants, and have a quick and long-lasting effect.

Desiccants erode the outer shell, causing bed bugs to die of dehydration. Boric acid and silica gel are one of the most popular desiccants.

Insect growth regulators weaken the outer shell and prevent bed bugs from reaching maturity.

Cold-pressed neem oil is extracted from the seeds of the tropical neem tree and is the only biochemical registered by the EPA. It is proven to be useful for eradicating bed bugs and their eggs.

Neonicotinoids are derived from the tobacco plant. They target the nicotinic receptors, that play an essential role in the signal transduction in the brain, causing the nervous systems of bed bugs to crash. Neonicotinoids are very useful for controlling bed bug populations.

Keep in mind that pesticides may have some harmful effects on humans if not used correctly. That’s why we advise you to contact the pest control specialist as soon as you see the first signs of infestations. They’ll asses the situation objectively, and help you get rid of bed bugs in the most effective way.

Many people hold spring as their favorite season, with its warm, sunny weather, the shift to verdant surroundings, the emergence of flowers, and numerous chances for engaging in outdoor activities. Yet, for others, this period also signifies a struggle with symptoms such as watery eyes, stuffy noses, running noses, coughing, and sneezing.

It is estimated that between 20% and 40% in the United States have allergies or allergic rhinitis. This condition can be seasonal, triggered by pollen in the spring or the fall, and grass pollen and ragweed in the summer. There are also allergens that are around all year long, not just during the particular season, such as pet dander, dust mites, and mold.

The allergy symptoms produce discomfort and make it a lot harder for people suffering from them to relax and fall asleep. Unfortunately, you can never get entirely rid of allergies, but you can try your best to locate the source of your symptoms and to try to get rid of or minimize the presence of allergens in your surroundings.

What Causes Allergies?

Every day you get in touch with millions of outside particles and bacteria, but your immune system is doing its best to locate and destroy them to keep you safe. The immune system can sometimes react abruptly to otherwise harmless particles, causing allergies. Allergies are defined as a hypersensitivity immune system response when the outside particles get in touch with the mucous membranes of your mouth, nose, and eyes.

When the allergens first come in contact with your body, the immune cells destroy it but take the tiny particles with it to the lymph tissue. There, they distribute those particles to other immune cells that produce antibodies, in this case, immunoglobulin E (IgE). IgE is the protein that fights the invasion of foreign particles, so next time the allergen comes in contact with your body, the IgE recognizes it and triggers the defensive response. IgE gets attached to masts cells that then release a lot of chemicals including histamines, making the capillaries in your body more permeable. That is allowing white blood cells to enter the capillaries and destroy the allergen. But, it’s also allowing water to escape, causing congestion, watery eyes and runny nose.

Don’t get mad at your body when the allergies occur; it is just trying to protect you.

Why Do Allergies Exist?

As much as allergies are annoying to us today, scientists say that they played a significant role in helping our ancestors survive. Back in the day, hunter-gatherers were exposed to different pollen-like substances such as different venoms and parasites, and having an alarming reaction would signal them to leave the area. The severe reaction made sure that they went from that dangerous place.

Are allergies genetic?

There is no doubt that genetics play a huge role when it comes to allergies. If one of your parents experience allergies, there is a good chance that you’ll suffer from them too; and the probability increases if both of your parents are prone to them.

The newer studies show that besides genetics, the environment can play a huge role in developing allergies. The Hygiene Hypothesis is well supported and states that exposing your kids to a lot of allergens and germs early in life could help the develop fewer allergies later. Living in a cleaner environment and not getting in contact with allergens and bacteria can make our immune system a “little rusty,” so don’t worry if your kids like to play in the dirt, it can benefit them in the long run.

How Do Allergies Affect Sleep?

Studies have shown that as much as 48% of people with seasonal allergies, and 68% of people with chronic allergic rhinitis (AR) have reported some troubles with sleep. Whether it was challenging to fall asleep or to stay asleep during the night, the quality was affected by the allergy symptoms.

The patients with AR are more likely to suffer from chronic sleep deprivation and insomnia. The nasal congestion also increases the risk for obstructive sleep apnea (OSA) and snoring.

A direct link exists between allergies and quality of sleep, and the more severe the symptoms are, the worse your nightly slumber will be.

Sleep deprivation is a big problem among the people, and as much as 25% report that they are not getting enough sleep regularly. But, as much as two-thirds of allergy-sufferers say that they are not getting sufficient sleep. As a result, they don’t feel well-rested when they wake up in the morning, which affects their daytime functioning, worsens their mood and quality of life in general. Chronic sleep deprivation also affects your immune system, making you prone to a lot of different diseases. And what is worse, is that your body won’t get the needed rest, it won’t restore and repair appropriately because of the lack of sleep, so you’ll be less ready to fight off your allergy symptoms the following day.

Sleep apnea
Obstructive sleep apnea (OSA) is a sleep-related breathing disorder, where the airways are fully or partially blocked, so the oxygen can not reach the lungs, which leads to the lower oxygen level in your blood. OSA can be caused by the instruction of airways by nasal congestion, relaxations of muscles or tissues of the upper airflow, or some other problem. It is clear how nasal congestion from allergies can increase the risk of OSA. If you suspect that your snoring is a sign of sleep apnea, you should consult a doctor. They will run different tests and determine if you suffer from obstructive sleep apnea. If you are, continuous positive air pressure or CPAP therapy is an effective treatment. You’ll wear a face mask while asleep, hooked up to a CPAP machine that will prevent your airways to close while you are sleeping.

How To Sleep Better When You Are Suffering From Allergies?

There are some things you can do to help you relieve your symptoms and enjoy a good night’s sleep without any interruptions. The main thing is to try your best to eliminate all the triggers from your bedroom. Here are some tips:

Vacuum regularly
One of the common allergen, dust mites, are found in pretty much every house. They feed off your dead skin cells, so the perfect environment for them is your carpet, mattress, pillows, and bedding. Be sure to vacuum regularly to get rid of them. And don’t just do the floors, make sure you get a had vacuum and do the furniture also. That way, you won’t only get rid of dust mites, but of other allergens such as pollen and pet dander.

Clean your bedding and mattress often
Be sure to clean your mattress regularly. Also, you should wash your bedding every week using the hot cycle, and dry them using a warm setting as well.

A 2007 study found that washing your laundry in warm water will only a bit more than 6% of dust mites, while hot water kills all of them. Hot water was much more efficient in removing pet dander and pollen as well.

If you don’t want to use the hot setting, the study authors propose a method that showed to be almost as effective. Washing your clothes in the warm water and then rinsing them two times with cold water for three minutes proved to be a great alternative.

Clean your house air
Make sure to regularly clean and change the filters on your central AC in the house. That will prevent it from sucking in dust and allergens and recycling them. You can also consider getting a portable air purifier with a HEPA filter to improve the air quality in your bedroom.

Shut your windows
Opening up your windows can let a lot of pollen inside your house and worsens your allergy symptoms. Instead, keep the windows closed, and use the air conditioning to keep your home fresh. Opening them can be pretty tempting during the warm summer nights, but getting the right pillow and bedding can help you cool down and regulate your body temperature better during the night.

If you use covering for your windows, consider using lighter washable curtains instead of heavy materials that attract dust and are harder to clean.

Watch your bedroom humidity
A humid environment is just perfect for one of the most common allergens, the mold.

If you use a humidifier, be sure to a clean it regularly and replace the water. And be sure not to overuse it, as that creates perfect conditions for mold to grow. Turning on your bathroom fan while showering and bathing can help to prevent moisture from sticking around. Also, consider using a dehumidifier in your bedroom to help remove the excess moisture.

Keep your pets away from the bedroom
Pet dander is a common allergen, but people can also be allergic to fur, and pet’s saliva and urine. Even if you are not allergic to pets specifically  they can carry and transmit outside allergens into your bedroom. Make sure to wipe their paws after walks and time spent outside, and bathe and brush them every week.

Keeping your pets away from the bedroom doesn’t mean doing so only during the night. You won’t accomplish anything if they are in there the whole day, leaving pet dander everywhere, so consider making your bedroom a completely pet-free zone.

Take a shower before going to bed
A shower before bed will wash away all the pollen and allergens from your hair, as well as dead skin cells. Warm water will also help you relax and fall asleep easier, so taking an evening shower can be beneficial in many ways. Also, don’t forget to wear clean pajamas, and leave the clothes you wore outdoor outside of your bedroom.

Open up your nose
Saline nasal flushes can help immediately relieve the symptoms, but the effects may not last long. The way this works is you pour the saline solution in one nostril, and let it drain out from the other.

The other therapies for your congestion can be steroid nasal sprays and decongestants. They can help your immune system from overreacting, and help with your runny nose and other symptoms. But be aware that some medications can make you drowsy such as some antihistamines, so make sure to use them in the evening. Others, such as pseudoephedrine, can keep you awake, so using them in the morning would be better. Keep in mind that they are not recommended to use for a more extended period and that it is best to consult your doctor for the optimal therapy.

Choose a hypoallergenic mattress and bedding
The term hypoallergenic doesn’t mean that the product will eliminate allergens, just that it is tightly woven and that it will prevent allergens from invading them. Consider using mattress and pillow covers to make the infestation even less likely.

The best mattresses for people who suffer from allergies are made of memory foam or latex. Memory foam ones are great at keeping dust mites off, and giving excellent support, but they are not recommended for people who tend to sleep hot. Latex mattresses are more breathable and excellent at keeping dust mites, mold and mildew away, but they can be a problem to the people with latex allergy.

You should look for bedding and pillows made from natural materials. Latex can be an excellent alternative to natural pillows, and it is much more affordable. When searching for sheets, buy the ones made of bamboo, cotton, silk or wool, as they are naturally hypoallergenic, breathable, soft and very comfortable for sleep.

Lastly, be sure to maintain proper sleep hygiene as it will help your body rest properly and prepare to fight allergies the following day. Stick with the regular sleeping schedule and aim to get at least 7 hours of sleep. Stay hydrated and avoid drinking alcohol before bed as it can make your symptoms worse. Make sure to check with your physician about the best allergy treatment, and follow the advice.

It’s truly remarkable to consider the myriad benefits that stem from obtaining adequate sleep every night. In the midst of our hectic professional and social lives, it’s not surprising at all that the Centers for Disease Control reports a minimum of one in three adults face challenges in getting the recommended amount of sleep each night. For adults, getting less than seven hours of sleep can signal potential health issues, such as weakened immune functions or a growing number of sleep-related health conditions.

So what can we do to ensure our sleep is long and restorative enough to keep us in good health and great performance in our day-to-day lives? Most of us aren’t medically trained in any way, and we may not have time for a series of detailed and regular check-ups because of our work or other common obligations. The main method we suggest is sleep tracking. In short, sleep tracking is a process where you collect data about when and how you sleep in order to fix any lifestyle mistakes that could lead to inadequate levels of rest regularly. We will cover the main benefits of sleep tracking, explain how you would go about tracking your sleep patterns and which apps you can use to get the job done without any financial investment. Be sure to consult your doctor about the results of your chosen sleep tracking method.

The Benefits of Sleep Tracking

While there are general guidelines for how much sleep you should be getting and what your sleeping environment should look like, there are minute differences that depend on our individual quirks and details. Not everyone will get optimal sleep in the same conditions. Sleep tracking helps you find out what the ideal sleep conditions are for you specifically, which is crucial if you want to discover problems in your daily routine that may be causing sleeping issues. For example, eating heavy meals right before bedtime (or late in the evening, in general) is likely to disrupt your sleep schedule. This disrupted sleep schedule can then manifest as one or more out of a host of health problems, including low energy levels, headaches, lowered appetite, weakened libido, etc.

The bottom line is, sleep tracking helps you achieve more restorative and better sleep. You get all the information you could need, and you use that information to either take direct action and fix bad habits or consult your doctor or a sleep specialist so they can interpret the results for you. Sleep tracking is especially useful for people who frequently deal with jet lag, or have irregular work shifts that constantly disrupt their sleeping schedule and biological rhythm.

Additionally, most devices and apps that track your sleep are programmed with special alarms that minimize the shock of waking up by detecting when you’re in the lightest stages of sleep. The lighter the sleep, the easier it is to your body to “kickstart” and achieve good performance.

Note: Sleep tracking is at its most accurate when done over a longer period. Don’t panic over the results of one night’s sleep analysis, since those can be caused by any number of external factors that have nothing to do with how you sleep.

Sleep Tracking Methods

Sleep tracking has existed in one form or another for ages. Ever since people started connecting the dots and diagnosing sleeping problems, there have been methods of tracking exactly how much rest a person gets throughout a given period. In this article, we will look at the most common methods of tracking sleep that are still used today, and how they perform in terms of effectiveness and convenience.

Let’s get into it:

• Visiting a sleep lab is universally considered the best option if you have the time to spare for it. Sleep labs have the most accurate and advanced equipment when it comes to monitoring your sleeping pattern, and regular check-ups are almost guaranteed to result in an accurate diagnosis. However, this is also the most time-consuming approach to tracking sleep, and as such, it may not appeal to some people. Sleep labs and specialists can be recommended by your PCP (primary care physician) if they are unable to diagnose your problem. Alternatively, they may have a theory or hunch that their tools simply aren’t adequate to effectively prove or disprove. If this happens, you will often get redirected towards a sleep lab for more detailed analysis. The typical procedure at a sleep lab begins with an interview with a sleep specialist. Be as descriptive and accurate as possible while answering questions. After this, you will often get treated to a polysomnogram, which is just a fancy name for a sleep observation. These specialists monitor your body overnight in a variety of planned sleeping positions and patterns, ready to spot any signs of sleeping disorders. It’s also possible to have this observation take place during the day, but it’s less likely (typically only done if they’re looking for symptoms of narcolepsy).
• Sleep journals (also known as sleep diaries) are a simple and low-tech way of tracking sleep. This method is often recommended by your PCP or a sleep specialist, in cases of extended observation or therapy. You may be asked by your doctor to write down information that includes when you go to sleep, how long it takes to fall asleep, when you typically wake up, whether and how often you wake up during the night, etc. While this is simple to do, a tired and drowsy person may not be able to remember all this information accurately, and their responses can be too subjective to get concrete value out of. If your doctor suggests maintaining a sleep journal, you should definitely do it, but don’t treat it as a fail-safe method.
• Sleep tracking devices are everywhere on the market, with wearable and non-wearable versions that can track the amount of movement you make in your bed, as well as your heart rate. More advanced models track more things, but the core functionality stays the same. The less you move, the more the devices register you as being asleep. Non-wearable versions often come with respiration tracking that adds to the accuracy and helps you get a complete picture of what’s going on while you’re trying to sleep.
• Sleep apps are currently trending, and not without a good reason. They’re by far the most convenient and easily accessible method of sleep tracking since a majority of sleep apps are completely free in your smartphone’s app store. Once installed, they are intuitive and easy to put to use. A lot of sleep apps rely on your microphone’s ability to pick up subtle movement noises and vibration, meaning your phone should be placed roughly 30cm away from you. Some apps can even notice when you enter REM sleep (the most restorative period during sleep), or they offer special alarm systems that wake you up when your sleep is at its lightest, so you don’t feel like you got shocked into being awake.

Pro Tip: As a rule, take the results presented by a sleep tracking device or app with a grain of salt. It’s so easy to panic and trick yourself into thinking you’ve got a serious condition. If you’re worried, do yourself a favor and see your doctor. They’re much more capable of making an accurate diagnosis than you are, even with the findings from your device or app. Claims are circulating around the internet about how sleeping apps aren’t always accurate since there’s still room for human error in the placement of the device and the microphones may not be delicate enough to pick up on subtle movement sounds, making the diagnosis spotty. If you’re ever unsure, consult a medical professional.

The Best Sleep Apps on the Market

Because of their accessibility, we’ve decided to isolate a handful of top-notch apps for sleep tracking. Some of these are available on more than one platform; others are system-specific, so you have to be mindful of which operating system you’re using on your smartphone.

Pillow

Pillow is an iPhone-exclusive sleep tracking app that doubles as an alarm clock. By connecting to Apple’s Health App, it has access to your heart rate, blood pressure, caffeine consumption, and other metrics normally used for fitness purposes. It is able to monitor your sleep by detecting motion and sound vibration patterns. Pillow creates a whole comprehensive diagram detailing how long you spent in each sleep phase, which can be crucial information when presented to a specialist, or even just your PCP. Because the app keeps track of your weight, blood pressure and similar metrics, you can use it to plan changes in your schedule and compare the sleep statistics before and after the change. Thankfully, this application is completely free in Apple’s app store, so you don’t have to worry about subscriptions or anything like that.

Sleep Time

Sleep Time monitors the movements you make while sleeping by detecting sounds and vibrations you create anytime you move. Using this data, it creates detailed data on your sleep cycle that you can customize in the settings. This data is presented using intuitive charts and graphs that clearly lay out everything you need to know about your sleeping patterns. Additionally, this app comes with an alarm that is designed to wake you up during the lightest phase of your sleep. The main benefit of this alarm is that you very rarely have those groggy mornings that make work difficult to perform or make you less patient with your child. If you are forced to wake up during the deeper phases of sleep, your body takes much longer to “recover,” often as much as one full hour. If you have a busy schedule, this can spell disaster. This app is free on both Android phones and iPhones, which is extra-convenient.

Sleep Cycle

It’s good that the developers chose an alarm clock as the icon for this app. It features probably the best alarm system out of any sleep tracking app we’ve seen, with lots of options for alarm ringtones and soothing sounds. This alarm will wake you up at some point within a 30 minute period you specify. Using your microphone, the app detects movement and concludes which sleep phase you’re currently in. Whenever possible, it will wake you up during the lightest phase it can select, to ensure you wake up smoothly, without needing an hour or more to become fully operational. If you snore in your sleep, Sleep Cycle can monitor and track the snoring, helping you get rid of it through various means. Sleep Cycle is free on the Android and Apple app stores, making it an easy application to try if you’re looking to track your sleep.

SleepScore

This application is the closest thing to having regular consultation with a sleep expert. It tracks everything you would want it to and creates detailed data about your sleep cycle and habits. This alone would make it similar to most other sleep apps, but SleepScore doesn’t stop there. It gives you direct advice on how to fix your sleeping problems, as though you asked a knowledgeable friend. It can be easy to get a bunch of information presented and not know what to do with it. SleepScore makes sure you’re able to plan how you’re going to deal with the problems that the app detected. The smart alarm the app comes with does much of what you’d expect from a sleep app – it helps you wake up feeling more rested and less groggy. The free version offers data for periods of one week at a time, which is often enough to get informed enough to take action. The app works on newer Android phones or iPhones, making it relatively easy to obtain for free.

Leading airlines understand the importance of feeling refreshed upon arrival: the last thing anyone wants is to disembark feeling utterly drained. They have significantly elevated their offerings, introducing luxurious first-class suites that resemble small living spaces and beds designed for full stretching. Additionally, business class now features seats that transform into snug recliners at the touch of a button. It’s all part of ensuring travelers land rejuvenated and eager to begin their adventures.

Luxury seats come luxurious offerings such as gourmet meals, television, and champagne – although we recommend avoiding heavy meals and alcohol if you plan to sleep. Apart from the mentioned, the best airlines offer various sleep-promoting products that can ensure restful sleep, such as sleep headphones, luxurious bedding, pajama sets with slippers, toiletry kits (eye masks and moisturizing creams) and turndown services. As you can see, air travel doesn’t have to be exhausting. However, all of this stuff comes with a price. If you are able to spend thousands of dollars for a first or business class suite, you will definitely sleep like a baby.

In this article, we will take a closer look at some of the very best airlines for sleep, and review first class, business class, and coach. In our ranking is included the number of sleep-focused amenities the airline offered. Extra points were given to airlines that took care of providing their customers different bed lengths, privacy doors and similar.

The Best Airlines for Sleeping in First Class

Etihad Airways: First Apartment

Features:

•    Separate bed up to 80 inches long + bedding
•    Privacy doors
•    Do not disturb function
•    Television
•    Sleeping headphones
•    Mood lighting
•    Turn down service
•    Luxury toiletry kit
•    Sleepwear set

The Etihad Airways First Apartment won the first place for an apparent reason – the first class suit looks like a room at a spa and contains one of the most enormous bed found when traveling via plan, 82 inches long. The suite also has a do not disturb button, separate doors for privacy, and small seating area.

During turndown service, the flight attendant can make your bed and leave a sweet note on your pillow. Toiletries contain luxury skincare and pillow mist. First class customers can also enjoy a shower upon waking up. The suits are, so there are only nine of them available. If this is not enough luxury for you, you can opt for The Residence – a three-room suite with a private bathroom, shower, and bedroom.

JetBlue: Mint

Features:

•    Lie-flat seats up to 80-inch long with adjustable firmness + bedding
•    Seats with massage functions
•    Privacy door or partitions
•    Television
•    Turndown service
•    Luxury toiletry kit

Sleeping seats are typically offered on international or transatlantic flights. However, JetBlue stands out from its competitors by providing it on domestic flights traveling coast-to-coast or to the Caribbean. Travelers can either opt for a lie-flat seat or a suite with a window and privacy door. The firmness level can be adjusted, and you can even get a massage while snoozing.

Cathay Pacific: First Class

Features:

•    Lie-flat seats up to 81 inches long with massage function + bedding
•    Privacy partitions
•    Television
•    Sleeping headphones
•    Turndown service
•    Luxury toiletry kit
•    Sleepwear set

This airline is roomier than its competitors. In the business class, there are only three seats per row. A comfortable seat with built-in massage function makes it easy to relax, while a personal sleepwear set which contains an eye mask and slippers provides added comfort. Turndown service includes a sweet treat for your pillow.

When it comes to honorable mentions, we have to opt for the Emirates, Japan Airlines, Air France, Singapore Airlines and Swiss Air.

Emirates airlines feature everything we have mentioned in the first three examples, plus a mini bar. The mood lighting in the first class is specially designed to create an illusion you are sleeping under the stars. First class travelers also won’t have to deal with dry air during travel and will enjoy moisturizing toiletries, as well as the Hydra Active Microcapsule Technology sleepwear. The best thing is that you can take this sleepwear kit home with you after the flight is over. A shower spa facility is also available.

Japan Airlines

Japan Airlines feature a lie-flat seat that is almost the size of the bed, and all the other features we have mentioned in the first three examples. What makes them stand out is that they offer reversible mattress pads with a softer and a firmer side.

Air France

Air France first class has a comfortable lie flat size that is up to 78 inches long. Other features we mentioned before, such as mood lighting, television, luxury toiletry kits and so on, are also included. Their first class suite resembles a hotel room – it’s cozy with floor-to-ceiling curtains, and even has a small nightstand table with a lamp.

Singapore Airlines

Singapore Airlines first class have private suites that are perfect for cozy sleeping. Apart from the usual features, their suits have their own door, armchair and a separate bed. The bed is a bit shorter than most (only 76 inches) but since it’s a real bed, it provides more comfortable sleep.

Swiss Air

Swiss Air first class, apart from the mentioned typical features, offers adjustable firmness level for their recliners, privacy partitions, and luxurious bedding.

The Best Airlines for Sleeping in Business Class

Etihad Airways

Etihad Airways again won the first place due to their numerous sleep-promoting offerings on the flight. The lie-flat seats are one of the longest beds in the business class (80 inches), and for added comfort passengers can also enjoy mood lighting and reversible blanket with a cooling or warming side.

Qatar Airways

Qatar Airways qsuite business class have a convertible arrangement. These seats are perfect for families who want to chat or travelers who need to conduct a business meeting. When the passengers want to sleep, they can simply pull their privacy partitions up to separate themselves from other travelers.

Virgin Australia

If you are flying with Virgin Australia, you will be able to enjoy plush leather seats that recline up to 80-inches, mood lighting, comfortable memory foam pads, sleeping headphones, and turndown service.

When it comes to our honorable mentions, we have to mention Delta Air Lines, United: Polaris Business Class, Air France, Japan Airlines, Air New Zealand, British Airways, and Cathay Pacific.

Delta Air Lines

Delta Airlines have a lot to offer to their business class travelers. All seats have access to a window and come with privacy doors that entirely shut out noise and views of other nearby passengers. The bedding includes memory foam cushions, and the suite consists of a TV and a bedside table. Delta One business class service is available on domestic flights.

United: Polaris Business Class

United has pretty large business class cabins with lie-flat seats. In the service is included a toiletry kit, a comfortable memory foam pillow, and a pajama set with cozy slippers. Onboard shower facilities are also available.

Air France

Air France seats in the business class are focused on providing privacy and peace during flight. The seats are designed in such a way to keep the passenger isolated from the shiny window light that might disturb their sleep. The seats can fully recline, as well as the armrests. The only downside is that their partitions are significantly smaller compared to other airlines. For a better sleep experience, headphones for sleep, mood lighting, and duvets are also included.

Japan Airlines

Japan Airlines offer a Sky Suite with fully partitioned seats, and a special Airweave mattress and pillow designed for cool sleep. The only downside is that the seats are only 74 inches long which may be uncomfortable for taller travelers.

Air New Zealand

Air New Zealand Business Premier seats use a herringbone configuration, meaning the seats are reversible. One side is made from memory foam, and the other contains a leather seat. For added comfort, toppers and duvets are at your disposal.

British Airways

Most airlines offer herringbone configuration, but British Airways Club World stands out with a yin-yang arrangement of seats, where travelers are facing toward each other and have a screen in between for privacy. This particular arrangement saves space, allowing British Airways to cram a lot of seats in a small area. Unfortunately, this makes things a bit noisy and no so peaceful for sleep. The beds are also very short for business class, only 72 inches which may be a problem for taller travelers.

Cathay Pacific

Cathay Pacific business class features the reverse herringbone configuration – the seats fully recline, together with the armrests for the passengers have a wider sleep surface to snooze on. Besides standard sleep-promoting products such as skin care items and toiletry kit, you also get a pair of socks.

The Best Airlines for Sleeping in Coach

Unfortunately, there are no private suits or fully reclinable seats in coach. However, many airlines are working hard this and make flying experience as sleep-friendly as possible. To sleep better in coach, it is best to look for a seat pitch or the distance between seats in different rows. The seat pitch may help you calculate how much legroom you will get while on the flight. Many airlines reduce legroom in order to squeeze in more rows and seats.

Tips for Sleeping Well on a Plane

No matter how great your seat or flying suit is, sleeping on a plane is never easy, especially because you are thousands of feet in the air, and surrounded by strangers. Here are some tips for sleeping better while flying.

Prepare for Jet Lag

If you are traveling long distances and changing time zones, you should prepare for jet lag in time. Preparing yourself in advance is actually the only proper way to avoid it. A few days before your trip, you should slowly adjust yourself to the new time zone. For example, depending on the time zone of your destination, you should adapt your sleep, wake, and eating schedule. It is best to adjust your schedule up or down by 1 hour each day. The night before the trip, go to bed early to ensure you travel well rested.

In case you still experience symptoms of jet lag when you arrive, melatonin supplements can help you to adjust faster.

Stay Hydrated and Eat Well

Again, if you are traveling long distances, no matter how uncomfortable it may seem to you, you have to eat and drink plenty of water. Fluid intake is particularly important because the air in the airplane cabins is very low. If you plan to sleep while on a flight, avoid drinking alcohol and eating heavy meals or sugary foods. Best snacks when flying are cheese, nuts, and dried fruit.

Choose Your Seat Wisely

Unfortunately, not all of us have a budget to afford first class or business class seats with luxurious treats and sleep-promoting settings. However, that doesn’t mean you can’t choose a better seat in the economic class. If you are traveling in coach, pick a seat with more legroom so you can stretch your legs as much as possible. Also, select a window seat, because in case you have an aisle seat, some passengers may have to wake you up in order to go to the bathroom.

Sleep Smart

Sleeping smart can also help you reduce the symptoms of jet lag. So, if you are traveling overnight, try to fall asleep once you are on the flight. If you are traveling during the day, avoid sleep, and try to nap only 20 to 30 minutes. Doing otherwise may disrupt your sleep schedule too much. If you have a first class seat, choose the Do Not Disturb option when you go to bed. If you don’t want the flight attendant to disturb you, keep your seatbelt buckled while you nap or sleep.

Pack Sleep Supplies

If you have a seat in the first or business class, make sure you take advantage of any sleepwear items and toiletries the airline offers. In case they don’t provide them for you, bring your own. To sleep better, you need loose and comfortable clothing, a travel pillow, earplugs, and a sleep mask. In case you want to isolate yourself from noisy passengers, download a white noise smartphone app to play on your headphones while you drift off to the dreamland.

Sleeping Position – Uncross Your Legs

Crossing your legs while flying and trying to get some rest is not a good idea because it restricts blood flow and increases the chances of a blood clot if your flight is longer than four hours. Crossing your legs is also bad for your back, and it can lead to torque. If you fall asleep that way, you will probably wake up and subconsciously cross the legs the other way to even out the additional stress you are putting on your lower back.

The best sleep position to sleep in while on a flight is to keep your legs straight or to bend your knees slightly. If possible, shifting your entire body to the side and leaning your shoulder into your seat should be comfortable for sleeping.

When You Land

Once you have landed, it is essential to stay up until it’s really time for sleep. We understand that you are tired, but sleeping all day will only make it even harder to fall asleep during the night. If you need to rest, take short naps that don’t last more than half an hour. It may take a few days to shift your circadian rhythm and adjust to the new time zone, so don’t worry if you are feeling a bit groggy, hungry at odd times and similar. It’s just your body adjusting, and soon you will be back to your regular sleep schedule.

Modern times have offered us many commodities, from spectacular technology to the useful tools that make our daily lives easier. Unfortunately, to keep up with everything, our everyday tempo gets faster and faster. Due to numerous family, social and job obligations, many people don’t have enough time to sleep, and as a consequence, develop sleep disorders. One of the most common sleep disorders is insomnia. At least 35 percent of people experience it frequently, and for some, it even became chronic. However, even if you are dealing with chronic insomnia, it doesn’t mean you cannot at least alleviate some of the symptoms and sleep better.  

Insomnia doesn’t always have to be triggered by psychological issues. It is true that stress is one of the leading causes, but there are also other factors like chronic pain, some medical conditions, and medications.  In most cases, insomnia is triggered by bad sleeping and lifestyle habits. 

Depending on the cause of insomnia, we have to opt for the corresponding treatment. Insomnia must always be diagnosed and treated by a professional. Taking melatonin supplements or sleeping pills on your own is not a good idea, especially if you don’t know what is causing your sleep issues. The wrong treatment will have little or no effect, or it may result in even more severe sleep problems.  

This article is dedicated to explaining a new treatment that is addiction free – the CBT-I program or Cognitive Behavioral Therapy for insomnia. 

What is CBT? 

Cognitive Behavioral Therapy is a form of a psycho-social intervention that aims to improve mental health. It focuses on improving emotional regulation, and the development of coping strategies that help solve their current problem. In most cases, the therapist helps to change the perception of a particular situation from a negative to a positive pattern, and promote positive thoughts.  

The CBT-I is based on the idea that our habits are developed when our brain frequently reacts to certain stimuli be it negative or positive. That means if the patient changes the train of thought or emotions in a positive and upbuilding direction, a healthy pattern (which turns into a habit over time) will be created. 

A therapist that specializes in CBT-I will help the patient to understand what is the cause of their insomnia, whether it’s caused by psychological issues or something else, and help them to create healthier sleeping habits that will either alleviate the symptoms or completely eliminate them. Unfortunately, there are only 75 licensed therapists in the US, as reported by the National Sleep Foundation. To meet the increasing need, some companies decided to create online CBT-I programs. 

Online CBT-I programs function in a similar way. Even though you won’t have a live therapist at your disposal, the app will track your sleep pattern, ask questions to help you identify the cause, and provide you with relaxing exercises that promote better sleep. 

The Best CBT-I Programs Online 

Based on our research we have created a list of online CBT-I programs that many found helpful. We have categorized them into peer review researched ones, and unverified programs. 

Peer Reviewed Online CBT-I Programs 

RESTORE by Cobalt Therapeutics 

About: RESTORE program was launched in 2006 and is available in Spanish and English. 

Cobalt Therapeutics is a leading company in the provision of state-of-the-art CBT/CCBT solutions, continuously aiming to improve the customer experience. The organization has achieved widespread recognition, having been prominently featured in esteemed outlets such as Times Magazine and the New York Times, among others.

How it works:  It is a seven-session program designed to be finished in five weeks. You get materials that you can download, including Sleep Diary to help you understand your sleep habits and useful exercises for better sleep. Worksheets and reminder emails are also available. 

Reviews:  Based on their claims, 80 percent of consumers saw impressive results after the five-week program. A study in 2009 observed 118 people who had a problem with chronic insomnia. After using the RESTORE program, 81 percent of people said they had noticed at least some improvement while 30 percent said they could’ve slept full 1h longer. Other studies researched by PhD Vincent Norah show results that are similar to the previous study. 

Cost:  RESTORE program has three type of tiers – The Silver, The Gold, and The Platinum.  The prices depend on the chosen program. The Gold contains support from the clinician and a session of 60 minutes with a coach. The platinum program includes everything that other ones have, plus additional material to cope with depression, OCD, phobias and more. 

SHUTi  

About: Created by Morin Charles and Ritterband Lee PhD after years of CBT research and finally launched in 2012. This program is suggested by more than 135 clinics that are related to sleep. 

How it works: When you purchase the program, you get six lessons that are active for about six weeks including a personalized sleep schedule, a sleep diary, integration of Fitbit, homework and many more. What makes SHUTi stand out from the rest is how interactive it is, and you can customize it according to your needs and preferences. 

According to reviews, people who use this program sleep more than six hours on a weekly basis, 55 percent say that they spend less time awake during the night, and 43 percent say that it takes them less time to fall asleep. 

Cost: You have four levels of pricing – Basic ones are The SHUTi Self Help (149 dollars) and The SHUTi Professional (174 dollars) that include the access to a clinician and last twenty-six weeks. If you want to use them for a year, prices are 215 dollars and 249 dollars. 

Sleepio 

About: Espie Collin created Sleepio program, and it is supported by the research of 30 years. If you are not satisfied, you will get a full refund. 

How it works: Sleepio offers a customized program based on the questions you fill out previously. You will get an interactive animated character called The Prof that will be your therapist. Every week you log in for a 20-minute session with your therapist The Prof, fill out your sleep diary and practice some useful techniques. In addition to your purchase, you will get helpful materials to learn from, email reminders, relaxation mp3 and much more.  

Reviews: Based on their claims, 62 percent of people who have used this say that they no longer have frequent sleep disruptions, 58 percent say that say have noticed a focus boost, and 54 percent claim that they don’t have difficulty falling asleep as often as before. The studies that support these claims can be found on their website. 

Cost: One year is 400 dollars, but there are ways you can get it for free. For example, you can agree to be a part of the research or if your employee insurance covers it. 

CBT- Coach 

About: This free mobile app was launched in 2013 by the National Center for PTSD, and it was designed for people who suffer from post-traumatic stress disorder. 

How it works: It contains an interactive sleep diary, relaxation exercises and a sleep hygiene practice with customizable reminders. 

Reviews: Based on the study made by the US Department for VA, 60 percent of users say it improved homework adherence and outcome. 

Cost: Free for Android and iOS 

Unverified CBT-I Programs 

Free CBT-I 

About: Founded by MD Maurer Rachel this website offers a free pdf guide to CBT-I. 

How it works: Since this is a guide, it can be used in addition to the traditional method of CBT-I or completed alone. You get a thirty-day guide to help you finish it, and you can repeat it the next month. Also, this guide of 12 pages contains information about sleep hygiene, quizzes, and worksheets regarding sleep thoughts, behavior, etc. 

Reviews: Dr. Maurer Rachel does not provide information about studies regarding this program. 

Cost: Free 

Conquering Insomnia Program 

About: Since it was released in 2005, it is one of the oldest CBT-I programs available made by Dr. Jacobs D. G., PhD who has over thirty years of experience in sleep medicine. 

How it works: The Conquering Insomnia Program contains pdf materials and is made to last about five weeks, one session each week. The website also contains Dr. Jacobs’s blog about his work and research. 

Reviews: Based on the results of his research in 2004  85 percent of people who participate in his program reported that they noticed an improvement in their sleep, 80 percent said they used sleeping pills less, 70 percent said they had experienced increased duration of sleep up to one full hour. 

Cost: You can get the Basic (49.95 dollars), Plus (54.95 dollars) and Premium (69.95 dollars). All package deals have the pdf, but The Plus package includes 20-minute relaxation techniques in audio form and The Premium has all of that plus Q&A session with Dr. Jacobs and a 60-minute audio program with training manuals. 

Insomnia-Free.com 

About: This website is designed by a former insomniac and provides a tutorial. It contains detailed information about the creator as well as her personal experience and treatment. 

How it works: This tutorial lasts ten days with activity list intended for each day. It is excellent for people who want to learn more about CBT-I from a fellow insomniac’s point of view. 

Reviews: She openly says that she is not a licensed practitioner and that the purpose of the blog is to help others based on her experience and research. You can read it in detail in her Disclaimer. 

Cost: Free

Conclusion 

Traditional CBT-I program and Online CBT-I programs don’t vary much from one another when it comes to results. The choice is all yours, depending on your preferences. You can decide what will make you progress better and keep your motivation high. Most CBT-I treatments include the following techniques: 

1. Restriction of sleep – You’ll get assigned schedule of sleep which you’ll have to follow.The idea is to train your mind to connect bed with sleep and get used to a new sleeping pattern. 
2. Control of the stimulus – You will practice sleep hygiene that involves making the bedroom environment suitable for sleep by optimizing temperature and darkness, making it quiet which will enhance the production of melatonin. Sleep hygiene also includes our before-bed routine. 
3. Relaxation training – If you tend to get stressed easily or you’re prone to anxiety, this method will help you relax before bedtime. It includes breathing exercises, relaxing music, and practicing to relax the muscles.  
4. Paradoxical intention – This is a method followed by good sleep hygiene. It promotes passive lying in the bed awake until you stop thinking about things that prevent you from falling asleep. 
5. Biofeedback – It is used to track changes in heart rate, increased tension in muscles, emotions, and anxiety before sleep,and it can help you regulate your responses.

Usually, when someone is in the market for a new mattress, their first instinct is to head over to the nearest shop, select one without giving it much deliberation, and proceed with the purchase. This behavior is typically seen as meeting a fundamental requirement, with the price often taking a backseat. If the mattress seems comfortable enough and within their budgetary constraints, that’s generally all it takes for people to decide to buy it. Nevertheless, it’s not commonly known that the pricing of mattresses can fluctuate substantially throughout the year due to seasonal discounts or particular promotions offered by stores. It’s a well-known fact that mattresses undergo a significant markup from their base price to the retail price. Therefore, if you’re looking to buy a new mattress, being mindful of these factors could lead to considerable savings.

When Should You Change Your Old Mattress?

When your  mattress is around ten years old, it is probably nearing the end of its life, and it may be a good time to start looking for a new one.

Pain in your neck or back can also be a telltale sign that your mattress is causing you problems and that you should find a model that will help you resolve this.

Brick and Mortar Stores or Online Stores?

If you are determined to buy a mattress, the question of how to purchase comes first. There are two options: going to a brick and mortar store or ordering online. Both have their benefits and downsides. Furthermore, choosing one will influence when you should make a purchase and get the most out of discounts.

Brick and mortar stores are still a traditional way to obtain a mattress. The main reasons are safety and convenience that come with going to a store personally and being able to test the product. Getting to feel the texture or even lie on it and see if it is right for you is typically a deal breaker. On the other hand, the major disadvantage of a retail store is a much higher price of products due to expenses they have to bear, such as rent and utilities.

The modern age and the internet brought with them the ease of online shopping. An increasing number of people choose to buy things they need from the convenience of their home. With both the number of online customers and sellers growing, competition is fiercer than ever. This has resulted in prices going down considerably. Second, there are more types and designs of mattresses to choose from than ever.

Moreover, the ease of bed-in-a-box or White Glove delivery with little to no cost is an important advantage. Even though you can’t test the mattress in person, most of the online stores provide a trial period in which you can get a refund if you are not satisfied. There is a wide variety of online deals available, so it is vital to keep track of them as some are there for only an hour or so ( so-called “lightning deals” or “flash deals”).

Key Factors

Several factors affect prices for both the brick and mortar and online stores. When you choose one of these options, you should consider when, where, and how you make your purchase. Changes in supply and demand, an increase in competition, particular holiday or celebration all tend to bring prices up or down. Researching the market and comparing prices can be very cost-effective.

Brick and Mortar Stores

May Discounts

Every year, as seasons change, stores cycle through their inventory. New mattresses come in, so they have to sell as many of the old ones as they can. It leads to a notable drop in prices of last seasons’ models. Usually, new stock of merchandise arrives in June, so the best time to watch out for discounts is in May. If you are lucky, you may find models that are up to 60% off. Even if they didn’t lower their prices officially, by knowing when the new supply comes in, you should be able to negotiate a better deal. If you want to be sure, as there is a chance some retails do this in a different time, you can ask the manager when the store plans to turn over its inventory.

Holidays

There is no better time to go shopping for mattresses than holiday weekends. Celebrations of Labor Day, Columbus Day, Martin Luther King Jr., etc., can bring prices down from 10% to as much as 50%.  If the inventory is being turned over concurrently, like Memorial Day, which falls on the last Monday of May, discounts may be even higher. So, why not celebrate your favorite holiday by buying yourself a new mattress and saving some money at the same time?

Overstock Sales

When the excessive manufacturing of products happens, stores try to discard them in various ways. Because the demand is surpassed, they return it to the manufacturing company or the original distributor, liquidate it to other corporation or sell to salvage companies. Additionally, they will try to sell as many as they can by reducing the prices substantially. Although these sales might not be advertised, a potential customer should search online or ask around if anyone has heard anything about overstock sales. There is a chance of being rewarded with a luxury mattress for a portion of the price.

Store Closures

Keep an eye out for brick and mortar stores that are about to shut down. Some retails can go out of business due to not selling well, or going bankrupt and not being able to pay the rent. This will force them to sell their products at prices that are just low enough so they can cover their expenses. There will often be a sign that says, “Going Out of Business Sale: All Things Must Go.” Potential customers can either search online or check the local newspaper for any store closures happening within the area.

Negotiation

As a rule, when you are shopping online, the price is always set, and it is final. On the contrary, while buying at a brick and mortar store, negotiating is expected, and by avoiding it, you will probably overpay. In the mattress industry, haggling for a better price is something of a tradition. Here are some tricks and advice you should follow to get the lowest price possible.

First of all, you should research prior sales and deals. This way, by knowing what discounts were offered, you will get a sense of what price you should go for. It may happen that the salesperson will honor previous price cut, or at least you will be informed and know what amount you should expect.

Showing confidence is one of the most essential aspects of negotiation. If you don’t consider yourself this type of person, try psyching up before going, because just emitting self-esteem will often get you what you want.

There are other ways of getting your money’s worth. If you don’t get any discounts, try asking for other items to be included, either for free or with the reduced price. For instance, getting some pillows, sheets, or even free delivery and sleep trial could prove beneficial.

Before coming to a retail store and starting negotiation, you need to decide on a walk-away price. By doing this, you will appear more confident and know if you should accept a particular offer or give up. If it seems that the other side won’t budge, there is no shame in walking away and visiting another store. Coming back some other day and trying again is also an option. Chances are, someone else will be working, and you might have more success.

Online Stores

When it comes to discounts, there are more options and deals, price cuts happen more often, but can also be there for a limited amount of time. Aside from traditional holiday sales, online companies can reduce prices for their anniversary celebrations or to raise interest in their brand. So always keeping an eye out for these sales is essential for online shoppers. Not every product will be discounted at the same time, and price cuts can last for days for one product, and only a couple of hours for the other.

Because expenses for online stores are lower than those for brick and mortar ones, their products are also cheaper. Therefore, buying a mattress online can save you a noteworthy sum of money. Even though you are unable to test it right away, most of the stores offer a trial period in which you can see if it’s right for you.

On some particular days of the year, like Cyber Monday, there are deals all over the internet, specific to products that are bought online. Typically, mattresses are included in these deals.

Cyber Monday

Perhaps the biggest day when it comes to exclusive discounts for online purchases, this event happens on a first Monday that comes after Thanksgiving. Retailers have confirmed that their sales are increased significantly during this period, so lowering prices is beneficial to both the customer and the seller. Big-ticket items often have massive discounts, mattresses included. In the last few years, many online stores extended this occasion to last throughout the week, so make sure to keep an eye out for deals following the days after Cyber Monday.

Amazon Prime Day

Amazon Prime is a service provided by this famous company for members who choose to pay an annual subscription fee. Included in this membership are exclusive deals, discounts, and coupons available only to those who join Prime. Amazon Prime Day was introduced in 2015 to celebrate the company’s 20th anniversary. Receiving feedback from customers who weren’t satisfied with deals and discounts offered, Amazon decided to do better next year, starting this artificial holiday. It usually falls in the second week of July and may even extend to 2-3 days. Since then, this day is bigger than ever and attracts more subscribers. The number of products offered with discount keeps growing, many different models of mattresses included. So, if you are an Amazon Prime member or plan on becoming one, don’t miss this special day, as you are sure to find something great.

Singles’ Day

This Chinese holiday created by college students in the early 1990s is fairly new to the US. In China, it represents a celebration of singledom, but in the United States, it is considered a day to praise self-love and self-care. Chinese e-commerce giant Alibaba has transformed this day into an online shopping holiday, offering heavily discounted products. It quickly spread to the US, giving retailers another opportunity to increase their sales by providing discounts. Singles’ day falls on 11th of November and has even eclipsed Black Friday in China, due to its immense popularity.

Major Holidays

Black Friday

Black Friday is considered to be the start of the holiday shopping season. Every year, on a first Friday after Thanksgiving, retail stores throughout the United States offer huge discounts on a wide variety of products. When it comes to gross sales, this is one of the biggest days of the year. At first, only brick and mortar stores had Black Friday deals, but it has rapidly spread online. Today, it would be hard to find an online seller not providing at least some discounts. As with most deals, more expensive products tend to have more substantial price cuts, so this is a perfect opportunity to get a new mattress.

4th of July

Most retail stores in America have discounts featuring the majority of products since this day is one of their most significant holidays. This is an excellent opportunity to find a great deal if there are any mattresses left from the last season. Also, new models that have arrived in June have their prices cut for the first time, so if you had your eyes on some high-quality new product, this is a perfect occasion.

Labor Day

Occurring on the first Monday of September, this holiday is when most of brick and mortar mattress stores offer the best deals. Moreover, it coincides with the seasonal transition from spring to winter models, so the ones from the previous season have additional discounts. In order to keep up with the competition on this day, online stores have started lowering prices as well. These price cuts can last up to three days, so if you plan on changing your mattress, pick one, and find the best deal.

Columbus Day

This holiday, which takes place on a second Monday in October, is usually a slower period for mattress retailers. In the interest of boosting their sales, many stores will have discounts available, so you can use this to your advantage and save some money if you are shopping for a bed.

Veterans Day

Just like Columbus Day, this holiday also falls in-between Labor Day and Black Friday, so stores don’t expect much, and lower prices so they can boost their sales. If there is a particular mattress you want, this may be a good chance to get it, before it is sold out during Black Friday.

New Year’s Day

New Year’s Day marks the end of the holiday shopping season. Therefore, most mattress stores will offer discounts on leftover models to make room for new ones. You can use this opportunity to surprise someone dear to you or treat yourself and sleep soundly in the following year.

Other Holidays

There are a few more holidays that may have mattress stores offering discounts. Look out for good deals on Martin Luther King Jr. Day,  President’s Day, Easter, Memorial Day, and Thanksgiving. Any of these days may result in a new luxury model at an affordable price!

Other Ways to Save Money Online

If you need to buy a mattress right away and are unable to wait for any of these sales, or you just want to try and lower the price further, here are some ways to make that happen.

Pop-up Promotions

When you visit an online direct-to-consumer store, an advertisement offering a discount may appear. This should take you to mattresses that you can buy with their price reduced. In case there are no pop-up promotions, there may be an option to initiate a chat with an online salesperson and ask if there are any deals available.

Coupons

Before you decide on a specific mattress, you can try searching the web for coupons. Even though there are no official deals or discounts, browsing for a while and finding a coupon will probably get you at least 50$ price reduction. Some websites have referrals that will take you to a particular mattress and lower its price.

Conclusion

Buying a mattress should not be done hastily. Sleeping well is essential both for your health and energy, and a right mattress is crucial. So, when planning a purchase, do thorough research and make a pros and cons list. Weigh your options with brick and mortar and online stores, keeping an eye out for discounts, additional deals, guarantees, and sellers reputation. Once you have done all of this, you will unquestionably sleep like a baby!