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Tips On How To Sleep With Anxiety

There’s no denying that if you have anxiety, you have quite a lot of problem when it comes to sleeping properly. The solution here comes in the form of multiple ideas and treatments that you should combine in order to alleviate the situation and boost your sleep patterns.

 

                                                                             sleep_anxiety


1. Always try to stick to a sleep schedule. This will allow you to lower the amount of anxiety you feel on a daily basis and it will also boost the sleep quality.

 

2. Avoid napping during the day, try to work as much as you can during the day and sleep during the night.

 

3. Stop using electronics before you go to sleep. Many times these might be the reasons that you have anxiety in the first place.

 

4. Try to dim lights as they will help you ease yourself to sleep in a natural manner.

 

5. Avoid drinking, even if it might seem that a drink is making you fall asleep faster, it really doesn’t offer anything other than a headache.

 

6. A similar situation comes when you deal with coffee and other similar products. It’s not a very good idea to drink coffee before you sleep as it leads to even more anxiety.

 

7. Another reason why you should focus on removing anxiety is definitely smoking. People that smoke have sleeping issues most of the time and that’s the last thing you want to have!

 

8. Don’t perform any other activities in your bedroom other than sleep or sex. This should be a place of relaxation and which is identified with the aforementioned activities. Use the bedroom for something else and it will not bring you the relaxation you want.

 

9. Exercise will alleviate your anxiety and it will also help you sleep better. Avoid exercising less than 4 hours before sleep though.

 

10. Always avoid night time snacks, they are not ok for your health and they will just keep you awake. Similar to this, you should avoid drinking before sleeping as it will make you get up and pee in the middle of the night.

 

11. White noise such as the one that comes from a fan will help you ease yourself to sleep. If you have anxiety you will find yourself in dire need of this set of solutions, so do try and check it out.

 

12. Write down worries and use imagery to induce relaxation. It might sound troublesome at first but it really works!

 

13. Always try to control the room temperature. Don’t keep the room too hot as you will sweat, not to mention that hot temperatures lead to the appearance of dust mites.

 

14. Aromatherapy can also be great if you have anxiety and want to sleep better. Remember that this is a simple process and it will induce relaxation, which is very helpful!

 

All of these are amazing ideas that will help you sleep better even if you have anxiety. All you have to do is to check out these great opportunities and results will definitely pay off!

Tips On Getting Back To Sleep For School

After a prolonged vacation, it can be really hard to get back to the regular school schedule. However, the main challenge comes from actually reverting to the regular sleep pattern that you had until vacation took over. While it can be quite challenging to get back to a good sleep schedule that will support resting and learning, it’s not impossible to do that. Here are some helpful tips to get you started!

 

                                                                                 back_to_school_sleep

 

Start preparing a dedicated sleep schedule at least 2 weeks before the school will start. This will ease your preparation and it will also offer enough time to get the job done properly. A good idea is to use the alarm and make sure that the wake up time will get earlier and earlier all the time. You should do that gradually, the last thing you want is to rush your preparation.

 

Keep a very good sleep schedule. As always, at least 7 hours or 8 hours of sleep are necessary for any student in order to be rested and stay fit. If you truly want to be prepared for school you need to maintain a very good sleep schedule. Avoid oversleeping during the weekend as it’s not healthy. Instead, make sure that you sleep properly during the weeknights and the results will be very good in the end.

 

Try to limit all types of electronic distractions before sleep. Be it video games, TV or even Kindle readers, all of these are electronics that will meddle with your sleep.

 

Avoid large meals before bed time because these are very bad for your health. Not only that, but these meals will also keep you from sleeping properly. You will end up sleeping less during the night and your school performance will get worse as you go.

 

Stop drinking coffee. While it seems like a very good solution, in the end this can lead to less sleep. Obviously, it’s the last thing you want to have so you should totally consider the idea of drinking less coffee and focusing more on healthy drinks.

 

Remove electronics from your bedroom and also try to make the place where you sleep as peaceful and refined as possible. A dark room with a comfortable bed and a great room temperature is all you need to be honest, so keep that in mind at all times.

 

Focus on relaxation because that’s what matters the most when you create your bed time routine. Make everything flow and ensure that the results are always amazing. After all, the last thing you want is rushing into sleep, so make the bed time routine relaxing and fun.

 

If you want to get back to sleep for school in a proper manner, these are the tips you need to focus on. Remember, easing yourself towards sleeping more and resting properly are great starters in this regard, but at the end of the day you should create a good sleep schedule and a peaceful sleeping environment. These are great solutions that will indeed help you sleep better and which will boost your performance at school.

Tips How To Pick Out The Right Mattress

Finding a good mattress is all about options. You should always be able to choose the right model that suits your needs and the more you want to focus on results the better it will be in the end. This is the main reason why finding a reliable mattress can help you quite a lot, but it will certainly take time to find the right option.

 

                                                                                  picking_a_mattress

 

Thankfully, we are here to help and offer some remarks on how you can get the best mattress created specifically for you and which will have a very good value.

 

- Whenever you feel that you don’t have a good comfort, try to replace the current mattress. Remember that a mattress needs to be changed each 8 years or so, try to do that!

 

- Always try to choose comfort first. Comfort is very important and it will deliver a great user experience based on that, so try to check the mattress before you use it. Sure, it will be hard at first to see which one is the best but don’t refrain to check first. Usually a 20 minute test would help you find the right option.

 

- Always try to opt for the mattress that fits your body. A good mattress will always fit your body properly. At the first sign of discomfort you should try to check for another mattress.

 

- Check spinal support, because many mattresses are known to deliver spine injuries as time passes. Also, focus on understanding your pressure points and figuring out if that particular mattress delivers great results or not.

 

- Always refrain from a saggy mattress, because these are not good models and they will not deliver the best possible value. That’s what really stands out in the end so focus on that and the results will certainly pay off.

 

- While there, it’s a good idea to refrain from buying vintage models. The vintage models will not be that good when it comes to fire resistance so the best option is to check a new model, as it’s a lot better in the end and the quality will be more impressive.

 

- Check features instead of a higher price, many times price might not represent quality so try to keep that in mind

 

- See if the mattress has any anti-allergenic properties, because allergens can appear out of nowhere and they might hamper your entire experience. It’s a good idea to focus on such a mattress the best way you can.

 

- Firmness is very important, so focus on mattresses that deliver good firmness and great results. It’s all about a stellar attention to detail here because if you have that the experience will be a lot better.

 

Try to keep all these ideas in mind when you get a mattress. Each one of us has a different sleep pattern and requirements, so having to focus on good sleep is what we need here!

Differences Between Coil And Memory Foam Mattresses

We all want to live healthy and make sure that we sleep well too, but sometimes it can be very hard to do that without the proper tools at your disposal. This is why you should always try to find the best mattress on the market! With that in mind, which is the best option, a spring based or a memory foam one?

 

                                                                coil_vs_memoryfoam

 

Spring Mattresses

 

These are mattresses that are maybe the least expensive out there and they do give an illusion of comfort, but as you can expect there are a few issues with them. They don’t offer a very good pressure point relief and that translates into a very bad sleep posture and plenty of problems as you sleep. That is not ok at all considering the situation, and since this type of mattress doesn’t promote a good blood circulation either, it can actually harm you. 

 

Pros and cons:

 

Spring mattresses are, as we mentioned earlier, inexpensive and that means you will have to deal with low costs all while obtaining some great durability. It’s a neat investment if you think from this perspective. On the other hand, you get a loss of support, there warranties on the higher end spring mattresses that may help you decide. If you clean and rotate them when needed they will last you and be an good investment.

 

Memory Foam Mattresses

 

Using memory foam for a mattress will allow you to get better support as you sleep. The pressure you have to deal with is lower and at the same time you will be able to move easier as you sleep while also getting complete support. This is by far the best option you have if you want to sleep better and maintain a good support while doing so.

 

Pros and cons:

 

Let’s start with the cons. Their price is not at all low, in fact getting such a mattress can prove to be very expensive and it’s something that you have to keep in mind if you want to get such a mattress. The feel can be similar to quicksand for some people depedning on firmness. Some people have had a smell but it does go away in time.

 

On the other hand, there are plenty of pros. The pressure distribution is very good, you don’t actually feel any motion transfer and they are also hypoallergenic.

 

There are combinations of memory foam and coil based mattresses, with them offering a better pressure distribution all while using coils to maintain a low cost. They are a good mid-range product but as you can expect they sacrifice some of the performance that comes from using memory foam by having coils.

 

Any of the mattress types that we mentioned are worth a try, all you have to do is to be willing to give them a shot. You will certainly appreciate the results that come from the entire experience.

Most Common Sleep Disorders And How To Fix Them

Sleep disorders aren’t something uncommon, in fact they are very common and you have to deal with them properly. But you have to wonder, what sleep disorders are encountered very often and how can we eliminate the bad results that come from them? Are there any means we can do such a thing? Here are the answers you were looking for!

 

  Sleep_Disorders

 

Insomnia

 

Insomnia is a disorder and a symptom to other disorders such as snoring or sleep apnea. The person with insomnia will have quite a lot of trouble sleeping and he/she will not be able to sleep at all for prolonged periods of time. As you can expect, there are plenty of issues that can appear in this situation such as organ dysfunction, less focus and productivity as well as many conditions.

 

There are some ways you can deal with insomnia, and these involve making sleep a priority, not drinking coffee after noon, exercising as often as you can and not drinking a lot of alcohol. Plus, relaxation can do a very good job at removing any insomnia issues, not to mention that sex can also come in handy if you want to sleep better. Also, try to stay away from the phone whenever it’s possible especially before going to sleep.

 

Sleep Apnea

 

This basically features the inability to breathe normally as you sleep. Usually it has causes like an inadequate respiratory effort and it can feature a physical blockage sometimes. It can be hard to figure out if you have sleep apnea or not to be honest especially since the symptoms seem something common.

 

As for treating sleep apnea, you need to try and make lifestyle changes; however surgery can also be an option if you want. Less alcohol, quitting smoking, removing lots of weight and sleeping on the side can be a very good option here, all you have to do is to harness their power and use them properly.

 

Restless Legs Syndrome

 

Around 10% of the adults have this and it usually appears because that person feels a sensation that varies from pulling to creeping, itching and throbbing which is very important to note. Unfortunately, the major effect of RLS is sleep loss and it can also lead to lesser life quality, cognitive impairment, depression and excessive daytime sleepiness.

 

The treatment can be found in finding a regular sleep pattern, massaging legs often, taking hot baths, cutting tobacco, caffeine and alcohol use, as well as exercising more often.

 

As you can see, all sleep disorders do tend to have a cause that’s common in your life. But the best thing you can do is to make the necessary lifestyle changes and, if needed, you can also succumb to surgery as a solution. That’s very important and it will offer an extraordinary value, so just keep that in mind and you will not be disappointed!

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