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Sleep hygiene

If you feel irritable and grumpy during the day because you didn’t get enough sleep the night before, it might be because of your bedtime routine. However, sleep hygiene is more than just the routines you do shortly before going to bed. In addition, it considers your sleeping patterns, the environment in which you sleep, your activity, and the number of hours you sleep. These sleep hygiene techniques might help you have better rest.

Use your bedroom only for sleeping

Ensure there are no electronics of any kind in your bedroom. This includes televisions, mobile phones, tablets, etc.

Go to bed and wake up at the same time every day.

Establishing the habit of going to bed and waking up at the same time every day, including weekends, will help you feel rested in the mornings.

 

Keep conversations light

Don’t talk about anything important or upsetting right before you go to bed since this will interfere with your sleep and raise your stress levels. As a result, you will feel annoyed the following day.

 

Be careful with caffeine

Try not to consume too much coffee or tea and switch to herbal tea if possible. These teas usually have no caffeine and may help you sleep better.

 

Keep it cool

Maintaining a cool and dark environment in your bedroom will help you fall asleep.

 

Take a break

If you wake up and cannot fall back asleep within 15 – 20 minutes, leave your room and go to a quiet spot in your home to do something relaxing like reading or listening to calming music. Don’t force yourself to sleep by staying in bed because you become stressed.

 

Naps are a no-no

Avoid taking naps after 15:00 since this may lead to a restless night’s sleep.

 

Assess your mattress

Your mattress is crucial in your sleep quality. If your mattress is older than ten years, you should consider replacing it. First, take your time to research the different options. Then visit a bed shop and try out a few options before making your final decision.

 

Better sleep is around the corner

Establishing proper sleep hygiene promotes pleasant sleep and mental clarity. Though putting it into practice requires some time and work, the benefits are well worth the effort. A comfortable mattress is vital as part of proper sleep hygiene. So, visit King Koil and choose the perfect bed for a restful night’s sleep.

Tips to beat insomnia

 

Tips to Beat Insomnia

 

Insomnia can be identified by waking up feeling more tired than when you went to bed. Learn about some of the lifestyle adjustments you can make to help you overcome it with our tips to beat insomnia:

Getting out of bed

Despite the desire to “catch up” on sleep, try to wake up at the same time every day, especially on weekends. There is no way to get back the sleep you’ve lost. Getting up at the same time every day enables your body to become accustomed to waking up at the same time every day.

Stimulants and alcohol

Caffeine’s stimulating effects might linger for many hours, depending on how your body metabolizes it. Not only might this make it difficult to fall asleep, but it could also cause you to wake up repeatedly during the night. Although you may feel that a sip of something alcoholic will help you sleep, the sedative effect will wear off a few hours after consumption, resulting in frequent waking.

No naps permitted

Napping, while it may appear to be an excellent approach to make up for your sleeplessness, will alter your usual sleep cycle. Ideally, your body should be trained to link sleep with darkness and a regular bedtime. Therefore, a short nap might impact the quality of your nighttime sleep and contribute to your insomnia.

Exercise can help you sleep better

Regular exercise can increase the quality and length of your sleep if you don’t do it just before bedtime. Allow at least three hours between your workout and your wind-down time.

Your bed is where you sleep

If you have insomnia, you must use your bed just for sleeping. It will be more challenging to fall asleep if you watch television, research, or do other activities that increase awareness. You should also teach your body that getting into bed signals sleep.

Snacks are forbidden

Drinking or munching late at night before bedtime might wake up your digestive system and keep you awake. If you eat late, your symptoms of gastroesophageal reflux disease (GERD) may increase. In addition, drinking too much fluid before night might cause frequent toilet visits, which can interrupt your sleep.

A strong foundation for sleeping

Regardless of whether you have insomnia or not, a comfortable mattress will help you sleep better. So visit King Koil and choose the perfect bed for a restful night’s sleep.

 

New mattress checklist | King Koil

New mattress checklist

With so many mattress options available, buying a new one can feel overwhelming. Our new mattress checklist is here to help.

A mattress can give you a great start to the day or be a pain in the back. If you wake up feeling worse than when you went to sleep, it’s definitely time to buy a mattress that’s engineered to support your body and align your spine.

 

Understanding mattress materials

  • Innerspring mattresses have coils for that traditional bounce and firm support.
  • Latex mattresses generally offer more bounce and are great for hot sleepers who need cooling down.
  • Memory foam mattresses contour to the body, offer excellent pressure relief and comfort those who sleep cold.
  • Hybrid mattresses combine memory foam or latex layers with an innerspring mattress for softness and support.

Healthcare recommendation

If you struggle with back or neck pain, chat to your doctor or physiotherapist about their recommendations based on your body and medical history.

Browse your options

Visit a few mattress stores and take your time to browse. It’s an important purchase that should last about a decade, so don’t rush into deciding. Instead, lie down, roll around and repeat on as many mattresses as you want until you find the one.

Support vs feel

Make sure you understand the difference between firm support and firm feel. A hard mattress can be very uncomfortable if it’s the feel and not support. The comfort feel is based on the different materials mentioned above.

Trials and warranties

Generally, mattress manufacturers offer a trial period during which they guarantee free returns. However, make sure you understand the conditions and verify a warranty on your mattress or base set before you purchase.

Protect your sleep

Since your new mattress should last for at least ten years, it’s a good idea to buy a waterproof mattress protector. It protects your warranty, which could be void if there are stains on the mattress and keeps your bed more hygienic.

Price doesn’t equal quality

An expensive mattress doesn’t guarantee high quality or comfort. Before you start shopping, set a clear budget that includes a mattress protector and new bedding. You should buy a bed that is comfortable for both your body and your wallet.

Take the plunge

A mattress is a critical investment that can affect the quality of your sleep and health. King Koil has a range of premium mattresses that will ensure you have a good night’s rest. Find the right mattress for you today.

Creating the best Sleeping Environment | King Koil

Creating the best Sleeping Environment

An ideal sleeping environment is a safe, comfortable, and relaxing space that engages your senses and creates a serene feeling to give you the best night’s sleep.

For your eyes

A dark room is essential for a good night’s sleep. As a result, it’s best to avoid light from electronic devices and outside. In addition, gradual light exposure will result in a gentler wake-up for a refreshed feeling. Light – or a lack thereof – is crucial to creating a serene sleeping environment.

What you hear

While some need complete silence to fall asleep, others may need some kind of noise. Whether you need white noise, calming music, or a soothing voice, you can download various apps. Make sure to set a timer for the app to stop playing, place your phone on airplane mode, then switch off the screen and relax. Your sleeping environment shouldn’t have noise throughout the night, as it can disrupt sleep. Alternatively, try comfortable earplugs if you prefer complete silence.

Feel the touch

Physical comfort is arguably the most important part of sleep, and it starts with the right mattress as the foundation for an optimal sleeping environment. A good mattress needs to be supportive, and it’s vital to invest in linens that feel good against your skin. A silk pillowcase is cooling and good for your skin and hair. Finally, keep your room cool at about 15 – 21°C to drift off to sleep easily.

Scents that help sleep

Use aromatherapy to turn your room into a sanctuary where you can relax your body and mind in preparation for sleep. Scents like pure lavender, vanilla, or Ylang will calm a busy mind and unwind tight muscles. Always make sure all candles and open flames are extinguished before you go to bed.

Sleep tight

King Koil has a range of premium mattresses that will ensure you have a good night’s rest in the sleep sanctuary you create. Find the right mattress for you today.

 

 

Sharing A Bed with Your Partner – Get Better Sleep | King Koil

Couples often have a hard time getting quality sleep when sharing a bed. Getting comfortable with someone else in your bed can be challenging and tiring. Finding a solution to the problems that keep you awake will ensure better sleep for both partners and a healthier relationship.

 

Common challenges when sharing a bed

The most common ways a person can disrupt their partner’s rest include:
• Snoring
• Tossing and turning
• Different sleep cycles
• Different temperature preferences

 

Tips for better sleep when sharing a bed for you both

There are a few possible solutions to get better quality sleep for both partners.

 

Get a bigger mattress

A queen-sized mattress is the most popular choice for two average-sized adults and allows each person more space to sleep and move. If you find the idea of buying a new mattress daunting, the experts at King Koil can talk you through your options to ensure you find a bed perfect for your needs and your budget.
If your current mattress is still in good condition, you can move it to a bed in the spare room or donate it to a local charity.

 

So long snoring

Snoring is not only the most common sleeping problem between bed partners but could also indicate your partner has allergies or an underlying sleep disorder. However, there are some suggestions for both parties.
The snorer should try to sleep on their side to keep their airways open. In addition, they could try over-the-counter treatments like nasal strips and decongestants.

The suffering partner can wear earplugs and use a white noise machine for a soothing ambiance to cover the snoring sounds.

Different sleep schedules

Often couples have different sleep schedules and chronotypes. For example, night owls may disrupt early birds’ rest when they finally go to bed, while a morning person’s pre-dawn rise could bother the partner who’s only recently fallen asleep.
Fortunately, you both can get a good night’s sleep on different sleep schedules, provided you each sleep according to your specific schedule. Be careful when you enter or leave the bed not to wake your partner.

Sleep positions

The correct sleep position helps you to sleep with your bed partner comfortably. And while the idea of comfort can be different for both of you, there’s sure to be a position suitable for everyone.

Talk it out

As with many areas in a relationship, restful sleep may require some compromise, and it’s crucial to discuss these challenges and find solutions together. For example, if one partner sleeps cold, they might need an extra blanket or two. If one’s sleep schedule is earlier, they could use an eye mask and earplugs. By chatting about the things that keep you awake openly and fairly, you’re likely to find options that work for your both.

Still sleep-deprived?

If either of you is still experiencing regular sleep disturbances, you might want to consider consulting your doctor to rule out a sleep disorder, which can ruin the sleep of both parties. In addition, conditions like insomnia and obstructive sleep apnea (OSA) can affect you mentally and physically.
In other cases, the two of you might struggle to sleep well together despite being completely compatible otherwise. As a result, you might give sleeping apart a try. Good sleep is as vital to a healthy relationship as it is for your personal health. More couples are sleeping in separate rooms to ensure they are rested and energised, allowing them to give their best to their partner.

It’s always advisable to rule out other options before resorting to sleeping apart, but if all else fails, it’s helpful to know there’s another option.

Sleeping better together

Sharing your bed with your partner can be a wonderful experience but often requires some compromise. With open and communication, sharing a bed can be a snooze.

Take the first step to better sleep when you share a bed by replacing your mattress. King Koil has a range of premium mattresses to give you both have the best chance of getting a good night’s sleep – whether in the same bed or separate rooms. Find the right mattress for you today.

How your body uses calories while you snooze

Despite using less energy while you sleep, it’s an active time for your brain and certain bodily functions and your body
burns calories to repair tissue and file memories.

How much calories are burned during sleeping is a complex interaction between sleep, diet, exercise, etc. Your personal
basal metabolic rate (BMR) determines how many calories you burn while sleeping. Scientists think a general calory
burning average is about 50 calories per hour while we sleep.

Sleep stages and calories

Not all sleep stages burn the same number of calories. Basic functions such as breathing and circulation continue
throughout the night, but the body’s energy requirements fluctuate.

Rapid eye movement (REM) sleep is the most energy-intensive sleep stage. During this stage, your heart rate increases, and your brain’s activity patterns are similar to daytime levels. The brain’s higher activity requires more glucose, and this leads to a higher metabolism.

During deep sleep, on the other hand, you heart rate, respiration, core body temperature, and brain activity drop to a minimum. This is an important stage for the immune system as growth hormones are released. Because the brain now requires less glucose, metabolism is at its lowest.

Burning more calories with zzzs

If you want to burn more calories during sleep, you need to increase your basal metabolic rate and the easiest way to do this is by eating right, getting enough exercise, and sleeping well.

A lack of sleep can cause a surge in hormones that make you crave high-calorie foods. Sleep loss raises cortisol levels, which may contribute to weight gain, insulin resistance, and even type 2 diabetes. So, while the extra awake time may result in more calories being burned, sleep deprivation can have a serious impact on your overall health.

Sleep interruptions during REM sleep is most likely to affect the number of calories you burn during sleep. Implementing proper sleep hygiene habits and creating a cool, dark, quiet bedroom environment will encourage your body to naturally cycle through the sleep stages and optimise your metabolism while sleeping.

Exercise, diet, and sleep

Some studies have found that eating too close to bedtime can lead to weight gain, but what you eat seems to be more important. If you feel peckish around bedtime, opt for a light and healthy snack rather than fast food or something greasy. Afterall, a healthier diet improves sleep quality.

Regular exercise and a healthy diet are habits that can help you create a regular sleep schedule, improve your muscle-to-fat ratio, and boost your metabolism. And while caffeine does cause a temporary spike in metabolism, it interferes with sleep and is not an effective weight-loss strategy.

Sweet dreams

To get a good night’s sleep you need a comfortable mattress. Find the right one for your needs today.

Sleeping with your socks on

Many people may battle falling asleep because their feet are cold. The blood vessels in cold feet are constricted causing less blood to circulate. Warming your feet before you go to bed not only ensures you drift off to sleep faster, but it can also give your brain a clear signal that it’s time to go to bed. The easiest and safest way to warm your feet is by wearing socks.

The benefits

Some women find that wearing socks to bed helps to cool their core body temperature, preventing hot flushes.

Wearing cotton socks after moisturising your feet can help prevent your heels from drying out and improve the condition of cracked heels.

Raynaud’s disease results in fingers and toes starting to throb and swell when circulation to these extremities decrease. Wearing socks to bed keeps your feet warm and blood circulating well, preventing an attack that could disrupt your sleep.

The socks

The best choice are socks made of natural soft fibres such as merino wool. They are more expensive than cotton or artificial fibre socks, but they are definitely worth it. Ensure the socks fit properly but are not too tight. Only wear compression socks at night if they were prescribed by your doctor as they aren’t meant to be worn to bed.

The pre-bed warming ritual

To enhance circulation and warm your feet before going to bed, give your feet a little massage with some moisturising cream. While you’re doing this, sit on your socks to warm them. Once a foot’s nice and toasty, slip on the sock and repeat on the other foot.

If you find yourself overheating while you sleep, kick off your socks but keep your feet under the covers. Having a warm bath will also relax your body. Have a soak with some fragrant essential oils before moisturising your feet and putting on your socks.

A good night’s sleep

Warming up your feet can help you drift off to sleep faster. But even the warmest, softest cashmere socks won’t help you sleep better if your mattress is old and lumpy. Find the best bed to match your sleep socks for a good night’s sleep every night, starting tonight.

Tips for buying a new bed

How many times have you avoided buying a new bed or mattress because it just seems so daunting? With so many options on the market, how do you know which bed is right for you? These tips take the tedium out of getting a new bed so you can sleep better today.

Research what is available

Spring systems, all-foam mattresses, high-density foam layers, firm, medium and soft. How do you know which mattress is the right one for you?

It’s important to understand that there’s a difference between support and feel. For someone with back pain, a firm support mattress might be a good choice. That doesn’t mean the mattress feels like a solid slab of rock. Take some time to understand the different support structures and diving into the different comfort layers, such as pillow top, latex and memory foam.

Shop the specialists

If you can, skip the general store and go to a retailer that specialises in beds. That way you know that the salesperson has all the relevant knowledge when it comes to comparing different mattresses and recommending the best base sets that suit your lifestyle and your pocket.

Comfort 1st

You need to decide on a max budget before starting your search for your new mattress and be realistic. It’s possible that a decade may have passed since the last time you bought a bed. With all the latest technology since then, you can be sure the price you paid back then doesn’t compare to anything on the market today.

You might also need to get a new mattress protector and feel like splurging on some pillows for a completely fresh sleep, so keep that in mind to avoid overspending unnecessarily.

Protect your bed

A mattress protector is a must-have to extend the life of your mattress. In part this is important because your mattress’ warrantee can be void if there are any stains on it. But more importantly, it’s a lot easier to wash a mattress protector than an actual mattress and considering the amount of dead skin cells we shed daily, easy cleaning in essential to sleep hygienically. Even a mattress like the Arman Plush, which is covered in antimicrobial fabric can benefit from the extra protection of a waterproof protector.

Ready to buy?

Buying a new mattress is a long-term investment and getting enough sleep is crucial for your general health. Find the right mattress for a better night’s sleep today.

What your sleeping position reveals about you

The lights are off, and you’re snuggle down under the covers, ready for a good night’s sleep. You don’t even think twice about settling into your favourite sleeping position. And that sleeping position can reveal a few insights about your health.

Some sleeping positions have been linked to health concerns and some can lead to better wellness outcomes. And some sleeping positions may reveal something about your personality, according to a few sleep psychologists and experts.

Sleeping position and personality

The most common sleeping position, particularly for women, is the foetal position and it has been linked to shyness and sensitivity.

If you preferred sleeping position is sleeping on one side with arms outstretched, you may be open-natured and somewhat suspicious, unlikely to change your mind once you’ve made a decision.

Sleeping on your stomach with your hands up or under the pillow? You may have a sociable nature and a dislike of criticism.

Sleeping position and health

Of course, these observations aren’t absolutely scientific in their nature. Some researchers don’t believe there is any correlation between sleeping position and personality. However, there is evidence that your sleeping position could be linked to certain health and wellness aspects.

Side sleeping

This sleeping position is often recommended by experts, as it can improve digestion and relieve snoring. Sleeping onyour left side in particular, is beneficial if you suffer from acid reflux, as it keeps your stomach lower than your oesophagus and stomach acid is less likely to rise.

During pregnancy, this sleeping position is associated with improved foetal and maternal health. In addition to the relief it offers from heartburn, sleeping on your left side promotes blood flow and eases pressure on the uterus.

Stomach sleeping

The stomach sleeping position places stress on your neck and lower back, which could be exacerbated if you sleep on a softer bed. However, it may reduce snoring and obstructive sleep apnea.

Back sleeping

Although this sleeping position is beneficial to most people, it is particularly recommended that babies are placed on their backs when they sleep. For adults suffering from chronic snoring and sleep apnea, however, this position may result to restless and interrupted sleep, leading you to wake up tired in the morning.

Whether sleeping on your back will worsen or improve back pain seems to depend on each individual.

The best sleeping position

Trying to teach your body to sleep in a different position may not be the solution to any health problems you may experience. There is no single best sleeping position because several factors come into play. One of those is your mattress. King Koil has a range of premium mattress that will ensure you have a good night’s rest, regardless of your preferred sleeping position. Find the right mattress for you today.

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