A new study published by PLOS Biology has found that regularly broken, or disrupted sleep can lead to atherosclerosis - which is a buildup of fats, cholesterol and other substances in and on your artery walls (plaque), which can restrict blood flow, and lead to clots.
Improving your sleep quality can thus improve your chances of preventing Cardiovascular Disease.
Here are some easy ways to improve your sleep:
1️⃣ Routine! ⏰ Wake up at the same time every day and go to bed when you're tired. Keeping a routine even though you may be stuck at home will help with sleep.⠀
2️⃣ Scrap nap time. If you sleep in the afternoon, you may find yourself more alert through the night. If you want to nap, try to keep it under 1hr. 💤⠀
3️⃣ Only get into bed at bedtime 🌜⠀
4️⃣ Buy good quality pillows and mattresses.🛌 Investing in your rest means looking at your mattress, pillows, and blankets. Ask yourself: Are they worn out? Do I wake up sore or tired? Is my body supported properly? Luckily, there are many places you can order new pillows and mattresses online from the comfort of your home.⠀
(Mediflow can ship directly to you!) ⠀
Yep! You read that right! Mediflow has been listed by Best in Singapore as a top bed pillow. Mediflow's Clinically Proven Waterbase technology has been improving the sleep of millions for over 24 years and is rated #1 across many international global markets.
The Pillow that Best in Singapore loves is Mediflow's Original Waterbase Pillow which features a soft layer of fiber that provides comfort to your head or body, while the waterbase underneath is adjustable to your preferred level of comfort! This provides a really unique and truly customizable sleeping experience.
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Dr. Vora says getting a good night's sleep is the ultimate form of self-care."It's free, it feels good, and it does more for your health and sense of wellbeing than any self-care practice out there."
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Enter the travel pillow. The right travel pillow can provide you with the needed comfort and support to let you sleep soundly, and say goodbye to stiff necks.
But how do you find the right pillow? With so many travel pillows on the market, it can be a confusing process. Here are 3 things you can do to find the best travel pillow:
Some shops let you test the travel pillow out in stores – but not all stores will! Ask your friends and family if you can test out their travel pillows. This will give you an idea of what to look for. We recommend giving them a test-nap if possible on your couch.
The filling of your travel pillow can make or break your experience. Some travel pillows are filled with air, some with foam, and some with fiber-filling. The type of filling in your pillow is crucial for neck support. You want something that will be responsive to your movements, but that still supports your neck and shoulders. One travel pillow that does this well is the Mediflow Travel Pillow. Made with clinically proven waterbase technology, this travel pillow features both fiber and a water pouch to help respond to your movements as you sleep – meaning support and comfort for the whole time it’s in use!
Take care that the travel pillow you choose won’t leave you hot under the collar. Some are lined with polyester or velour, but the best for comfort would be a cotton-based outer layer.
]]>Imagine you could give the gift of a better night’s sleep as a holiday present this year - all by ordering a set of new pillows for your lucky recipient. You’d give more than just a comfortable place to rest one’s head, though - you’d also be providing all of the substantial health benefits that come along with better sleep. You’ll give better school or work performance, enhanced physical health, better mental balance and even a greater sense of positivity toward life in general. All of this is possible by providing a pillow that has been proven to deliver a better night’s sleep than virtually any other option on the market today. Let’s look at some of the key reasons why a water pillow makes such an incredible holiday gift.
This isn’t something that can be said of the pack of socks, coffee mugs, or other random holiday gifts you may have given or received in the past. Instead, a new water pillow will see consistent use - night after night, for years on end. And, your friend or family member will think fondly of the importance of your relationship each time they rest their head at night and wake up refreshed every morning. Try that with a new necktie!
Improving the quality of sleep for your friend or family member is a visible way of saying “I care about you.” By gifting a new water pillow this holiday season, you’ll improve the quality of sleep for the lucky recipient. The Mediflow Waterbase Pillow includes an adjustable waterbase that provides responsive support while you sleep. This is a great feature because it can be customized to your sleeping preferences--back sleepers, side sleepers, and stomach sleepers. Not only is it incredibly comfortable, the Mediflow Water Pillow is also clinically proven to improve your quality of sleep!
When is the last time you received anything that truly made a difference in your life and got used every day? A water pillow will make a memorable and useful gift that’ll be remembered for years to come. Plus, Mediflow Water Pillows start at only $40. So, feel free to purchase a few - a couple for your home and a set for your lucky friends or family members!
Water pillows are designed to last for years, unlike those inexpensive big-box store pillows your friends and family members are likely using today. Instead of watching as they throw out and replace their cheap pillows every six months, provide them with a top-quality water pillow and they’ll enjoy several years of restful evenings.
Buying holiday presents can quickly push your budget out of control, but a water pillow is incredibly affordable - especially when you consider the number of years of service your lucky friend or family member will enjoy. Good quality water pillows will be a little more expensive than a standard pillow, but catch them on sale and the price difference is almost imperceptible.
A water pillow is the perfect holiday gift choice for the friends and family members in your life. They’ll remember the thoughtful gift for years to come, and you’ll deliver a gift that will truly improve their quality of sleep. For more information about today’s leading water pillows, contact Mediflow today!
]]>But researchers have found that by retreating into darkness can actually have positive effects on our health and sleep quality.
]]>But researchers have found that by retreating into darkness can actually have positive effects on our health and sleep quality.
As it turns out, the natural hormone melatonin is produced more effectively in darkness, rather than with exposure to light. Melatonin is the antioxidant hormone that helps prevent cancer and helps keep our sleeping cycle (circadian rhythm) regulated.
Sleeping in the dark isn’t only healthier for you, but sleeping in a lit room can actually have detrimental effects! The American Journal of Epidemiology published a study that finds a strong link between exposure to low levels of light while sleeping with symptoms of depression!
The next time you think about leaving your cell streaming something (Like I do!) as you fall asleep, remember to at least put on a sleep timer so it won’t be on all night. Better yet, turn all devices off, unplug the nightlight, or try some blackout curtains or a quality sleep mask to ensure you’re sleeping in complete darkness and getting that Melatonin goin!
Do you sleep with a light on? Or are you a fan of the Dark? We'd love to hear your thoughts in the comments below!
]]>Unlike most chronic pain, neck pain can occur sporadically, coming and going at times for no apparent reason. Being able to identify when the neck pain is only minor and when it is a more medically major neck pain is important in deciding when to seek treatment, and how to treat specific symptoms.
Here are some common Characteristics of Minor Neck Pain:
]]>Unlike most chronic pain, neck pain can occur sporadically, coming and going at times for no apparent reason. Being able to identify when the neck pain is only minor and when it is a more medically major neck pain is important in deciding when to seek treatment, and how to treat specific symptoms.
Here are some common Characteristics of Minor Neck Pain:
If any of these symptoms describe your neck pain, it is most likely that you are experiencing minor neck pain and should try treating it with a massage or possibly an ice pack.
If you do not experience any relief almost immediately, or if the pain becomes worse, then the neck pain should be considered major neck pain and you should seek professional treatment. Minor neck pain does not get worse before it gets better like the common cold, only major neck pain will become steadily more painful.
One of the most common causes of minor neck pain is a worn out or inappropriate bed pillow.
The best pillow choice you can make to treat and avoid neck pain is the Mediflow waterbase pillow. The Mediflow pillow is the only pillow which has been clinically shown, in 3 major studies no less, to relieve neck pain and improve quality of sleep.
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Sleep apnea is a common condition that occurs when your upper airway becomes repeatedly blocked during the night which stops you from breathing and getting the proper amount of oxygen throughout your body.
The most common symptoms of sleep apnea can easily be spotted by knowing yourself or by your partner or family members who sleep near you.
The symptoms are:
Sleep apnea can be caused by physical build or a medical condition and can progressively worsen over time.
The most common causes of sleep apnea are:
Treatments may vary based on the severity of sleep apnea case and doctors may make recommendations to help maintain the air flow through your airways. You can also make changes to make yourself healthier such as exercise, making healthy meals and quitting smoking. Getting the proper comfortable and supportive pillow or bed can also help you sleep properly or you may even need to purchase a sleep mask.
]]>When you eat a lighter meal, your body does not have to metabolize as much food. When your body digests food it expels heat through a function of your body's Circadian Rhythm called “metabolic heat”. If the weather channel is calling for a heat wave, try reaching for a salad instead of steak and potatoes.
Our bodies naturally cool by a few degrees before bed but you can help trick your body into relaxation by having a cold shower and leaving your hair damp. Taking a cold shower will not necessarily help you stay cool the entire night but it will help you relax, feel clean and be comfortable while trying to fall asleep.
It is important for a good night’s sleep to have bedding that is both comfortable and supportive. You are already going to be hot so do not let an uncomfortable mattress or pillow make it any worse. The Water Pillow by Mediflow is perfect for a summers night because the water pouch will not heat up as your body does but rather it will stay the temperature of your room which may help you stay cool.
Turn off and unplug any electronics that are unnecessary in your room. Electronics give off heat and emit a blue light that can hinder you from falling asleep.
For anyone with long hair, you know the struggle of a sweaty neck and hair sticking to you. Try sleeping with your hair in a ponytail, bun or pff of your neck while you sleep to keep you feeling cooler and more comfortable.
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We have compiled a list of 7 foods that are naturally high in melatonin, serotonin, magnesium, vitamin B6 and tryptophan which will help your body relax and fall asleep faster.
This green goddess is high in unsaturated fats which can increase your serotonin levels and is a great source of magnesium. Adding avocado toast or guacamole as a snack to your daily routine might just be the trick you need for a better night's sleep.
Soy products contain lots of magnesium which relaxes muscles and tryptophan which is an amino acid and plays a key role in creating serotonin and is connected to your brain's release of melatonin.
These little red delights not only taste great but are high in melatonin. The brain secretes melatonin hormone every night a few hours before bed to help your body relax and adjust to sleeping better. By choosing to eat a handful of cherries before bed you can increase the level of melatonin and help your body get into its nighttime routine.
Hummus is another food that is both high in magnesium and tryptophan. Having hummus as your after-dinner snack would help to relax your muscles and help your circadian rhythm's nighttime routine.
I know what your thinking, “There is no way that eating chocolate can actually help me sleep better at night” but you would be wrong. Having a few squares of your favorite dark chocolate bar before bed can actually help you fall asleep and sleep better. Dark chocolate is naturally high in serotonin; serotonin helps regulate mood, appetite, digestion, sleep and body functions.
Bananas just like most of the other foods listed above are high in magnesium and tryptophan but also are a great source of vitamin b6 and potassium. Which all do their part to help the body relax and sleep better.
Fish may be the last on our list but it is certainly not the least! Fish, in particular tuna, salmon and halibut are all high in melatonin, tryptophan and vitamin b6. Try adding some fish to your dinner plans and see how this little change could help you sleep better at night.
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This is one of the biggest side effects melatonin can have on your body. Grogginess in the morning happens due to the fact that your body is not used to the level of melatonin in your system and can not burn through all of it before you wake up.
Your body naturally produces melatonin and your circadian system regulates how much is released at night to help your body relax and feel tired. When you add melatonin to your body you are interrupting this process, and you could be adding too much for your body to process which will in turn actually have the opposite effect of what you were looking for.
Getting a headache is one of the most common side effects of taking any medications. Your body is reacting to something new entering your system and can take some time to bet used to it. Melatonin is also linked to your circadian system and sleep patterns which is run by the brain.
Taking melatonin pillows can cause nauseous, vomiting or an upset stomach for some people. An over the counter melatonin drug is not the natural melatonin created by your body but rather a synthesized one. This is why your body could have a reaction such as vomiting to something that seems so natural.
]]>Whiplash occurs when the head and neck rapidly move forward and backward motion. This movement causes a strain on your neck muscles and ligaments. This rapid had and neck motion can happen at speeds as low as 10 mph, be aware of your body and take action if you believe you are suffering from a whiplash injury. Whiplash injuries can sometimes take a few hours to start to be noticeable and can feel like the symptoms are getting worse before they get better. Whiplash injuries can last anywhere from a few days to a few months.
Don’t worry, we have compiled a list of the 7 plants you can buy at your neighborhood garden center that have calming and purifying benefits.
1. Jasmine
Having a Jasmine plant in your room and being able to smell it at night will help to reduce your anxiety level and relax you before sleep.
2. English Ivy
If you are looking to add a pop of greenery to your room that is pretty to look at and will also help you sleep, you may want to look into English Ivy. The leaves of an English Ivy plant have air purifying abilities. The NASA Clean Air Study found that airborne mold spores have been linked to a variety of serious illnesses, English ivy could reduce indoor mold counts.
It is important to note that English Ivy can be poisonous if eaten so, we recommend you keep it up higher and out of reach of your children or pets.
3. Lavender
Lavender is by far the most well-known scent used to help people fall asleep. Many use scent diffusers or pillow mists to bring lavender into their room but having the natural scent with a plant is even better for you. Lavender slows your heart rate, lowers blood pressure and reduces anxiety and stress which will all help you to fall asleep faster and sleep better.
4. Aloe Vera
For many Aloe Vera is only used and known for healing sunburns but it can actually help purify your air. Having just one plant in your room will help lower carbon dioxide levels and increase oxygen levels which will purify your air and help you fall asleep faster.
5. Gardenia
It's decorative and beautifully exotic but more importantly, Gardenia's intriguing scent is known for its ability to soothe and lull you to sleep. The scent of gardenia just like lavender is best for you in its most natural form and will decrease your anxiety levels which will help you to relax and fall asleep.
6. Gerber Daisies
Looking for a nice bright pop of color in your room? You may want to decorate your night stand with some of these beauties. Unlike many other plants, Gerber Daisies release oxygen all throughout the night which will help to purify your air, help you to breathe calmly and sleep better.
7. Peace Lily
This gorgeous plant would be a great decorative and elegant plant to bring into your bedroom. Peace Lily like some of the other plants previously discussed help to purify the air and in particular, it filters out indoor pollutants that can harm your health.
The only downfall is that the leaves of A Peace Lily plant are poisonous if eaten so we recommend you keep out of reach of children and pets.
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Going to see a Chiropractor or massage therapist regularly can help to release some of the tension in your muscles around your neck. This is more of a long-term answer and will take a few appointments to really start feeling more permanent relief.
Using an ice pack or heating pack on your neck a few times a week can help bring blood to the area and heal your hurt muscles. Using heat or ice in 15 minutes intervals a few times a week or as needed can help you start to feel better.
Gone are the days of lifeless pillows that do nothing to support your head and neck to help you sleep. The Water Pillow by Mediflow was actually invented through a whiplash accident and is the world's first water pillow. The Water Pillow is clinically proven over other therapeutic pillows through a Johns Hopkins study to reduce neck pain and improve the quality of your sleep. The waterbased technology moves with you while you sleep allowing for constant customizable support of the head and neck during sleep.
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