The Science of Sleep
Before we dive into how much sleep we need, let's take a quick look at the science of sleep. There are two types of sleep: non-REM (NREM) and REM sleep. NREM sleep is the first stage of sleep and is characterized by slow brain waves. This is when your body repairs and regenerates itself. REM sleep, on the other hand, is the stage when your brain is most active. This is when you dream and your brain processes emotions and memories.
Both NREM and REM sleep are important for our bodies and minds to function properly. If we don't get enough sleep or if the quality of our sleep is poor, we can experience a range of negative effects on our health, including a weakened immune system, increased risk of obesity, diabetes and impaired cognitive function.
How Much Sleep Do We Need?
Here are some general guidelines for how much sleep different age groups need:
Check out our blog for tips on how to help put kids to bed - Tips on How To Put Kids To Bed – Glencraft Luxury
It's important to note that these are general guidelines, and individual sleep can vary. Some people may function well on less sleep, while others may need more. The key is to listen to your body and get the amount of sleep that allows you to feel rested and alert during the day.
Factors That Affect Sleep
While age is a major factor in determining how much sleep we need, there are other factors that can affect our sleep as well. Here are some of the main factors that can affect how much sleep we need:
Tips for Getting Enough Sleep
What are the benefits of getting enough sleep?
Getting enough restful sleep each night is crucial for overall health and wellbeing. The benefits of adequate sleep are numerous and encompass both physical and mental health.
One of the most significant benefits of sleep is its restorative effects on the body. During sleep, the body undergoes a process of repair and regeneration, with muscles and tissues being repaired and hormones being produced to support growth and development. Adequate sleep has been shown to improve physical health outcomes such as reducing the risk of obesity, cardiovascular disease and diabetes.
Sleep also plays a critical role in cognitive function and mental health. During sleep, the brain consolidates and processes information from the day, helping to improve memory and learning. Getting enough sleep has also been linked to improved concentration and attention, which can lead to better performance at work or school. Conversely, sleep deprivation has been shown to impair cognitive function, leading to decreased productivity and an increased risk of accidents and errors.
In addition to its effects on physical and cognitive health, sleep also plays a critical role in mental health and emotional wellbeing. Adequate sleep has been linked to a reduced risk of depression and anxiety, and sleep deprivation has been shown to exacerbate symptoms of these conditions. Sleep is also essential for regulating mood and emotional responses, with insufficient sleep leading to increased irritability and difficulty regulating emotions.
Getting enough sleep has also been shown to improve athletic performance, with athletes who get adequate rest and recovery time showing improved speed, endurance, and reaction times. Sleep has been found to play a crucial role in muscle recovery and growth, with growth hormone being produced during sleep to support muscle repair and development.
How can sleep help the body heal?
While the body is at rest during sleep, it undergoes a range of physiological changes that are necessary for the repair and recovery of tissues.
One of the most important ways in which sleep can help the body heal physically is by promoting tissue repair. During sleep, the body produces and releases growth hormone, which is essential for tissue repair and regeneration. Growth hormone stimulates the growth and repair of tissues throughout the body, including muscle, bone, and connective tissue. This process is particularly important in the recovery from injuries and surgeries, as it helps to speed up the healing process and reduce the risk of complications.
Sleep also plays a critical role in muscle recovery. During sleep, the body repairs and rebuilds muscle tissue that has been damaged during physical activity. This process is essential for athletes and individuals who engage in regular exercise, as it helps to support muscle growth and improve overall physical performance. Inadequate sleep can interfere with muscle recovery, leading to muscle fatigue, soreness and an increased risk of injury. Check out our blog - Sleep Can Give You an Olympic Body – Glencraft Luxury
In addition to supporting tissue repair and muscle recovery, sleep is also essential for bone health. During sleep, the body produces and releases osteoblasts, which are cells that are essential for the growth and repair of bone tissue. Adequate sleep has been linked to improved bone density and a reduced risk of osteoporosis, a condition in which bones become brittle and fragile. Inadequate sleep, on the other hand, has been linked to a range of bone health issues, including an increased risk of fractures and decreased bone density.
Sleep also plays a crucial role in the regulation of inflammation in the body. Inflammation is a natural response to injury or infection, and it is essential for the healing process. However, chronic inflammation can be harmful to the body, leading to a range of health problems, including autoimmune disorders and chronic pain. Sleep has been shown to help regulate inflammation by reducing the production of pro-inflammatory cytokines and increasing the production of anti-inflammatory cytokines. This process helps to promote healing and reduce the risk of chronic inflammation.
How else can sleep help the body?
The relationship between sleep and the immune system is another crucial aspect of physical healing. Sleep has been shown to play a critical role in the regulation of immune function, with research indicating that individuals who get adequate sleep have stronger immune systems and are better able to fight off infection and disease.
Sleep can help to regulate the stress response by reducing the production of stress hormones such as cortisol, which can interfere with healing processes. This process also helps to promote relaxation and reduce anxiety, which can further support physical healing.
Pain is a common symptom of injury and illness, and it can have a significant impact on physical healing. Sleep has been shown to help regulate pain by reducing inflammation and promoting relaxation, which can help to reduce discomfort and improve overall comfort levels during the healing process. A good supportive mattress can also help aid in reducing pain. Check out our blog - Put An End To Back Pain – Glencraft Luxury
Furthermore, sleep plays a critical role in the regulation of metabolism in the body. Metabolism is the process by which the body converts food into energy, and it is essential for physical healing. Sleep has also been linked to immune function, with adequate restful sleep helping to support the body's immune system and reduce the risk of illness and infection. Lack of sleep has been shown to decrease the effectiveness of the immune system, making individuals more susceptible to illness.
Can sleep improve your quality of life?
Getting enough sleep can also improve overall quality of life, with individuals reporting improved mood, energy levels, and overall satisfaction with life when they get adequate restful sleep. In contrast, sleep deprivation has been linked to decreased quality of life, increased stress levels, and a greater risk of developing mental health conditions such as depression and anxiety.
Getting enough sleep has been linked to a reduced risk of accidents and injuries, with sleep deprivation being a significant risk factor for accidents and errors. Drowsy driving has been identified as a significant public health risk, with sleep-deprived drivers being involved in a disproportionate number of accidents.
Incorporating relaxation techniques such as meditation or yoga into a daily routine can also help reduce stress and promote more restful sleep, along with the tips previously mentioned.
In conclusion, the benefits of getting adequate restful sleep cannot be overstated, and prioritizing sleep as an essential aspect of overall health and wellbeing can lead to numerous positive health outcomes.
]]>
You'll need the following:
Be sure to read your mattress care instructions before you get to work on stain removal as some mattresses have any water based cleaning products on them.
]]>This is a common problem for individuals sleeping on memory foam mattresses. Many of these foam mattresses tend to retain heat which means you end up feeling very hot while you sleep.
]]>This is a common issue with memory foam mattresses as they tend to retain heat, which makes you feel hot while you sleep.
Look at mattresses that are made with natural materials, as they'll retain less heat and moisture so you'll feel warmer in the Winter but cooler in the Summer.
A mattress needs to actively vent moisture away from you, while you sleep, so look for a mattress that has vents on the sides and doesn't have layers of memory foam.
]]>Guest houses and boutique hotel mattress choice is very important. These types of accommodation are often looking to provide visitors with a more personal or luxurious stay than the bigger chain hotels.
]]>Offering rooms with luxury pocket spring, natural mattresses will create a luxurious nights sleep. A high quality pocket spring mattress will also offer the accommodation a product that's robust enough for regular use.
Finally, choose a mattress that can be flipped/turned easily to withstand constant use.
]]>A Zip and Link or Zip Link mattress is manufactured by making two separate mattresses and joining them with a very heavy duty zip system. This literally zips the two together down the centre of the mattresses.
]]>A Zip and Link mattress is manufactured by making two separate mattresses and joining them with a very heavy duty zip system. This literally zips the two together down the centre of the mattresses.
What are the benefits of Zip and Link Mattresses?
Zip and Link can be very useful if you require a large King, Super King or Emperor mattress but have limited access into your home. The two mattresses can be brought into the house individualy and then joined when in place in the bedroom.
Zip and Link also allows customers to purchase a different mattress firmness for each side of the bed. If one person prefers firm and the other medium then these can be ordered to suit.
A good quality zip and link design should mean that the customer does not notice any gap between the mattresses.
]]>Can your mattress be flipped or turned? Also, a memory foam topper could be a short term fix.
When looking for a new mattress, try natural fibres as they can increase your mattresses lifespan when they are rotated or turned.
]]>Start by vacuuming your mattress to remove any obvious debris, dust and dirt from the surface. Spot cleaning a mattress is an effective way to deal with any small marks.
]]>For any small marks, use a special fabric cleaner, a small amount of liquid soap or baking soda to remove the mark.
Always test a little of your cleaning solution on a hidden part of the mattress first.
You can also air your mattress, for 24-48 hours, to help with odours. If you can move it outside (and it's dry) even better!
If it's a larger, tougher stain then it might be time to call in the mattress cleaning experts.
When buying a mattress, consider a mattress protector to help prevent stains.
]]>Every mattress and manufacturer of mattresses is different. But we always advise that your mattress should last for at least 8 years and be guaranteed for it's quality for 10 years.
]]>Cheaper mattresses won't offer guarantees, so you need to decide what investment you're making.
Once you spend over £1,000, a quality guarantee should be standard.
If you're buying online, look at the company you're buying from:
Make sure you trust the company you're buying a mattress from and that they'll do right by you, if there's any issues.
When you receive your mattress, make sure you get the guarantee and keep it safe.
]]>If you're looking for an affordable mattress, with a free trial and quick delivery, then a mattress in a box might be ideal. Where to start?
]]>All of these mattresses are commonly foam or latex based, that's compressed and rolled to fit inside a box for easy delivery.
Some may contain springs, but most are just foam layers or some small springs.
The downside (in our opinion) is that these mattress aren't as good at controlling temperature and moisture because they aren't made with natural materials. Our customers prefer the comfort and support of full height pocket springs, to help stop movement across the surface of the mattress.
Price makes these mattresses very attractive as they are half the price of a luxury mattress, but it's important to consider that you're making an investment into the next 10 years of your health and wellbeing.
]]>3 Types of Napping:
Planned napping - before you actually become very tired and need to sleep.
Emergency napping - driving and being forced to stop for a nap.
Habitual napping - regular daily nap as part of a lifestyle/routine.
A National Sleep Foundation article says that:
Napping can have a negative impact on your sleep so you should monitor how each nap effects your sleep and wellbeing.
Studies show that a 8-10 minutes nap can boost brain function and reduce tiredness.
]]>The main difference is feathers have a noticeable quill, which is the sharp bit that sometimes pokes you through the sheets.
Feathers are firmer, more structured, offer more support and they’re also cheaper than down.
Down is the premium soft fine cluster, that sits beneath the outer layer of feathers on ducks and geese.
Down clusters provide insulation, are very light and makes you feel like you're wrapped in a cloud like comfort.
Forget something rolled up, made of foam and squashed into a box. These are our 3 top picks for an affordable luxury mattress in 2018. Make sure you get a sleep trial so you can return the mattress if you are not completely satisfied.
The Vispring Darlington mattress - A certified British fleece wool mattress with 1500 pocket springs, bonded fleece wool and cotton. Prices from £1,750.
The Hypnos St James Supreme 16 Turn Pocket Mattress - Layers of Alpaca and Silver to keep you cool. The pocket springs have 16 individual turns in the springs to offer ultimate support. Prices from £1,400.
The Marcliffe Mattress by Glencraft - A 1,500 pocket spring mattress made with horsehair, cashmere and silk. Offers support with a soft finish. This mattress is great for controlling temperature while you sleep. Prices start from £1,690.
Suffering with back pain is something everyone would like to avoid. Back pain can be caused from a wide range of issues and curing it a long process. For some they will always have some residual back pain so prevention is particularly important.
]]>A high quality, supportive mattress is a great start as most back pain sufferers prefer a firm mattress. A pocket spring design will provide excellent support across the mattress.
If you want to keep your mattress, a topper may help. A natural latex would be the best option. There's also luxurious toppers, made using natural fibres like horsehair and wool.
You won't get the same level of support from a topper, so if your back pain is serious then it might be time to invest in a new mattress.
]]>The support we receive from our clients is incredible. They know how proud we are about the luxury mattresses we create and in turn they are proud to support this historic business.
]]>Glencraft is the only Social Enterprise, in the U.K, that manufactures mattresses. Our customers choose us for our high quality products and their purchase makes a real difference to society.
In turn Glencraft supports other Social Enterprises like our recent mattress installation at the Social Bite Village (above).
It's an incredible moment in time where you can choose to buy both a luxurious product and make a positive impact with your purchase.
"Be the change you wish to see in the world'. This is when I started to "buy social" from my chocolate to my hand sanitiser. I realised that as a huge force, we as consumers have the power to positively change situations we thought we might not have any connection to". Mahatma Gandhi
]]>
Horsehair is open celled and hollow which moves moisture away from the bed as you sleep so stops you over heating in the Summer and being cold in the Winter.
As well as a comfortable environment for you to sleep on, it helps preserve the lifespan of your mattress.
Still not sure about horsehair? Well just take a look at this video we made: https://www.youtube.com/watch?v=2-37DnbhL0E
]]>Side sleepers will generally find that a medium/firm mattress will provide the perfect level of support while they sleep.
A firm mattress may create pressure points and pain for a side sleeper and should be avoided unless you suffer from back aches and pains.
]]>A firm mattress is only helpful if you suffer from back aches and pains. If your body weight is above or below the average, then you may wish to go one firmness up or down.
]]>The more regularly the mattress is rotated and flipped, the better the comfort, support and longevity.
]]>This gives the natural fibres a chance to rest and recover from the constant pressure. Most pillow top or memory foam mattress can only be turned, which can still help.
It's important to check first if it can be flipped/rotated beforehand. If it can't be turned, it'll probably breakdown quicker then a flip and turn mattress.
]]>Tempur pioneered the use of memory foams in mattresses, have a global customer base and are a recognised brand name in the mattress industry.
]]>There are many other similar mattresses, that are less expensive, but most choose Tempur because they trust the company and it's mattresses.
]]>A pillow top is a stitched topper on a mattress. Pillow tops have become very popular with many manufacturers and retailers as they have been advertised to offer a hotel or cloud like feel to your mattress.
]]>In our experience, no.
A pillow top is a stitched topper on a mattress. They're very popular with manufacturers and retailers as it apparently offers a hotel feel to your mattress.
On a new mattress, a pillow top can add a soft or comfortable feel. But over time the pillow top can breakdown or sag. It also means the mattress can't be flipped, which is important for letting the layers recover and increase longevity.
Many pillow tops are used to counteract cheaper layers inside the mattress.
With so many luxury mattresses available, you should be able to find a flip and turn mattress with a soft finish, so you don't need a pillow top.
]]>A 1,000 pocket spring mattress can be described as an entry level of pocket springs but it's important to note that the exact number will vary depending on the mattress size.
]]>Most manufacturers will base the number of pocket springs on a King or Super King mattress.
You'll find mattresses with less springs nowadays but it's worth starting at 1,000. These springs provide support and motion isolation as you sleep. Pocket springs spread your weight across the mattress and offer you support as you sleep.
Some mattresses have coil springs, which should be avoided for a pocket springs instead.
1,000 pocket spring mattresses are available in all firmness levels. Such as, orthopaedic (extra firm) by varying the spring tension to adjust the level of firmness and support.
Pocket springs are a good starting point for making your mattress choice, then look at the layers. These layers can alter the level of support.
]]>Bonell Springs or Coil Springs are the oldest spring technology that will be found in modern mattresses and were revolutionary when they were first introduced.
]]>Bonnel springs are tied together so movement is felt across the whole mattress.
Hotels mainly used Bonell Spring mattresses as they can withstand heavier use, but most hotels use pocket spring mattresses now as motion is isolated to a much smaller area which means you're less disturbed when you sleep. You're more likely to roll towards your partner on a coil spring mattress.
]]>If your mattress is designed to be rotated then it's important to try and do this every 3-6 months. By rotating the mattress you are giving the layers and springs of the mattress time to rest and recover from the pressure that is placed on it every night.
]]>When we lie on a mattress, our body creates pressure in the middle and top of the mattress. By rotating the mattress, we change the area of the mattress we are lying on which increases the longevity of the mattress.
Check your mattress is made to be rotated beforehand.
The Simba mattress offers customers an affordable pocket spring mattress, memory foam and 5 comfortable and breathable layers.
]]>In our opinion, memory foam will make you warm in bed, compared to natural fibre layers. Also, look at the depth of the pocket springs. Deep pocket springs will offer more support.
The Simba mattress has received many positive reviews but it's worth looking at the layers to decide if it's the right choice for you.
]]>In most cases this is not possible. Pocket springs are usually in the centre of a mattress and individual pocket or coil springs can't be removed of replaced.
]]>Pocket springs are usually in the centre of a mattress and can't be removed of replaced.
That's why it's important to purchase a mattress with a manufacturers quality guarantee. You if you can feel a spring coming through the mattress then it's time to look for a new mattress.
]]>Premier Inn mattresses placed a focus, for many people, onto what's under the covers in their hotel rooms.
]]>But would you want it in your home?
Premier Inn has Hypnos mattresses, who are an experienced and reputable mattress manufacturer. Like Glencraft, they hold a Royal Warrant.
There's been a lot of Premier Inn Hypnos mattress reviews, good and bad.
Priced between £360 - £630 (at time of publish), it's a very affordable Hypnos mattress. But the design is simple compared to their more expensive mattresses. The hotel mattress has 1,000 pocket springs, hypoallergenic fabrics and a wool topper. You wouldn't expect more than that, for that price.
If you want a luxury hotel sleep, in your home:
]]>