Is a King, Queen or Double bed the right size mattress for you? 
Choosing the best mattress size for you (and your partner) is as important as choosing the right fit of underwear. Too big or too small and you’ll be uncomfortable all the time. Your personal preferences for mattress size may be about comfort, style or health but there’s no denying your bed sets the tone for how well you sleep and can affect your mood the whole day long.
 
Do you need room to move around a lot at night or snuggle in closer with your partner? When it comes to buying a new mattress, there’s a wide range of questions to ask yourself And since you don’t buy a new mattress every year, it’s important to slow down to ensure the mattress you buy exceeds expectations – and delivers the best sleep possible.
 
Thankfully mattresses, like underwear, come in smorgasbord of shapes, styles and sizes. If you sleep with someone else, you won’t be surprised to know that being disturbed by a partner is the number one sleep complaint from couples who share a bed.
 
To know if a bed is the right fit for you, lie beside your partner on your mattress, with your hands under your head and your elbows pointing out. If your elbows barely graze each other or don’t touch at all, you’re on the right size mattress.
 
This chart will help determine which mattress is the next size up from the one you’re sleeping on. After all, there’s more to understanding mattress size than just elbow room.
 
Mattress size chart
Standard Mattress Sizes
 
Specialty Mattress Sizes
 

King Bed Size
76" x 80"
California King Bed Size
72" x 84"

Queen Bed Size
60" x 80"
Split Queen Size Bed
30" x 80"

Full Size Bed
54" x 74"
Full XL Long Size Bed
54" x 80"

Twin Size Bed
38" x 74"
Twin XL Long Size Bed
38" x 80"

 
Twin size mattressTwin (or single) mattresses are most often used by children and college kids in dormitories. They were once a popular option for mature adults who slept alone in their own apartments or homes – or boarding houses, where space was tight. A regular twin mattress offers a comfortable length for most men and women but a Twin XL mattress (or Cal twin mattress) delivers an extra six inches in length.
 
Double (full) size mattressDuring the 60’s and 70’s, the double – or full-sized – mattress ruled marital bedrooms, even though it was only 15” wider than a twin size bed. But our homes were smaller then and we were shorter too. Today, double size mattresses are a popular choice for spare rooms and sometimes a child’s room.
 
If you and your partner are less than 5’5” tall and sleep in a smaller bedroom, a double (full) bed may be a good choice for you. Sheets are also less expensive than with larger or specialty mattresses.
Queen size mattressQueen size mattresses gained popularity in the 80’s and are now the most popular size mattress for people who share a bed with a partner. Here’s why – the 6” addition in width and length from a double mattress make for a more comfortable and less-disturbed sleeping environment.
 
For many couples, a queen size bed is the ideal choice as it fits well into most bedrooms and is larger enough to give both people the space they need to sleep undisturbed.
 
King size mattress – standard & CaliforniaKing size mattresses have come into vogue in the last decade, offering couples as much space in bed with their partner as if they were alone in a twin. In fact, if you push two twin size mattresses together, you’ll have a king size bed – in width at least.
 
King size mattresses come in two popular lengths, offering taller people more legroom. The California King mattress is the longest mattress available.
 
The pros & cons of a king size mattressBecause of the size of king size mattresses, they’re not a viable option for many homes. They can be tricky to maneuver around corners and up the stairs and are heavier than other mattresses. What’s more, they simply won’t allow for walkability around the mattress in smaller homes and apartments. Bedding is also more expensive and extra-long pillows are needed. On the flip side, they offer sprawlers the opportunity to move freely throughout the night with disturbing their partners. And when kids and pets pile into the bed, there’s more than enough room for everyone.
 
So how do you find the right mattress size for you 
·       Break out the tape measure. Measure your room and how much space you need around the bed. Don’t forget to measure doors, stairs and hallways to ensure you can fit your choice into your home.
·       Set a budget. Look at mattresses in your price range, comparing features to your personal health concerns. If you need to increase your budget, you’ll know exactly what the increase will buy you.
·       Start your research online. Arm yourself with information before heading into a retail store to test out mattresses.
·       Test drive a lot of mattresses. Buying a new mattress is hard work but worth it. After all, you’re going to spend more time on your mattress than you will on any other piece of furniture in your home.
 
Sweet dreams!
 
 
Rest well & wake up ready to go!Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:
·       7 mattress myths debunked
·       The ultimate guide to what’s inside your mattress
·       Your mattress protector – the one accessory your bed can’t be without
 
This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.
​

The best breakfast is a chill breakfastBreakfast might be the most important meal of the day but it’s also the trickiest to manage. If your mornings tend to be on the busy side, a no-bake recipe is what you need. Time to swap stress for breakfast that will make everyone’s bellies happy, right?
 
Breakfast in a bowlOur favorite breakfast bowls are simple to prepare and easy to eat while making the kids’ lunches. What’s more, they can super nutritious if you opt for unsweetened yogurt of kefir. Try these ideas on for size:
 
·       Granola, Greek yogurt and your favorite fruit in a bowl. Greek yogurt adds the protein you need to jumpstart your day while the granola and fruit add the fiber and crunch. Add fresh nuts, seeds and a drizzle of maple syrup or honey for a treat.
·       Keifr bowl. Kefir is slightly sweeter and tangier than Greek Yogurt but just as high in protein. Choose unsweetened Kefir (to minimize sugar) and top with fruit and granola.
·       Cottage cheese & tomato bowl. If prefer savory over sweet, load your bowl up with cottage cheese (a protein super star) and top with tomatoes and your favorite nuts for added crunch. Add salt and pepper as needed.
 
Overnight oats done a gazillion waysOnce you’ve mastered the art of making overnight oats, the sky’s the limit. Mix and match your favorite fruits, nuts and seeds for a new taste sensation every morning. Below are our top faves.
 
·       Overnight apple oatmeal pie. Toss oats, cinnamon, maple syrup, almond milk and a shot of vanilla into a mason jar. Shake it and pop it into your fridge overnight – top with apples in the morning. Heat in microwave if you prefer your oats warm.
·       Chia oatmeal bowl. Add some chia to your oatmeal and almond milk before overnighting in the fridge. In the morning, top with your favorite fruit and granola.
·       Peanut butter banana oatmeal. Soak your oats in mashed bananas and peanut butter overnight and top with a dollop of peanut butter and your favorite nuts in the morning. Protein, flavor and texture – perfect!
 
Bagels and/or toasted sandwichesThe great thing about bagels and whole grain breads? They’re delicious toasted or not – it’s what you put on them that counts. Below are a few of our favorites but give your imagination free reign and have fun.
·       Smoked salmon and cucumber wraps. Grab your favorite tortilla, spread some cream cheese on half and thinly sliced cucumbers. Cover with salmon, wrap and eat. Simple, right?
·       Herbed ricotta & tomato toast or bagel. Slice your bagel, layer on the herbed ricotta and slices of tomato. Sprinkle with lemon pepper for a little added zing.
·       Pistachio ricotta toast or bagel. Spread ricotta cheese on crusty whole-grain bread or bagel. Drizzle olive oil over ricotta. Sprinkle with pistachios.
·       Avocado toast. We love our avocado toast because it’s simple to make and it powers us up for the whole morning. But it’s time to get adventurous with sliced red onion, tomatoes and some red pepper flakes to spice things up a little. Go ahead and have fun!
 
Smoothies – start your day fresh and blended!We’re big fans of smoothies. After all, they’re simple to make, super nutritious and even when they’re not perfect, they’re always delicious. Load up on these recipes and power up your morning.
 
·       Our favorite bedtime smoothies
·       5 super simple smoothie recipes
·       8 delicious breakfast smoothie recipes
 
 
 
 
Rest well & wake up ready to go!Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:
·       10 slow-cooker breakfasts you’ll dream about all night
·       Welcome the morning with these delicious muffin recipes
·       Breakfast in a jar – 15 delicious mason jar breakfast recipes
 
 
This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Feeling tired is a national epidemic – it’s time to stop the suffering!  

Ever been working away and found yourself blinking, rubbing your eyes and yawning? Soon, the line between being awake and asleep starts to blur. Feeling drowsy during the day is too common among Americans. According to the National Safety Council, 76% of us admit being tired at work.
 
And that drowsiness doesn’t just affect productivity – it can be a serious safety factor too. Approximately 15% of work injuries can be attributed to fatigue. And some of the latest data raises red flags around getting behind the wheel of a car tired with an estimated 21% of all fatal car crashes attributed to drowsy drivers, says an AAA Foundation for Traffic Safety report.
 
Try as we do, navigating life drowsy is a serious problem that can’t be fixed with a jumbo cup of coffee. Not getting enough sleep is the obvious culprit, but our reasons for exhaustion are more complex and wide ranging, according to our experts.
 
Want to feel fully awake and present each day? Then you’ll want to be aware of these sources of fatigue and sleep disruption:
 
7 sneaky reasons why you’re exhausted 
1. Too much blue light from electronicsAccording to August Brice, a tech wellness expert with TechWellness.com, evening use of screens is wrecking our sleep. “It’s important to cut back on using your screens at night,” she says. “The best way to avoid the blue light from suppressing your melatonin production or changing your circadian rhythms is to not use your phones, computers or pads at night.” At the very least, power down all devices at least two hours before bedtime.
 
If you don’t feel like you can tear yourself away from your email or Candy Crush game, consider changing the temperature shade for your screens. Use a software program like Flux or iPhone’s nightshift setting.
 
Another option is to wear glasses with orange lenses. Though you might look a bit odd, they do work for many. “I find orange-tinted computer glasses, which change the color temperature of the blue light work best for me,” says Brice. “Typically around 7 or 8 pm, I’ll put them on when I'm winding down for the night. There have been a couple of studies done on the efficacy of wearing them.”
 
Note: Blue light isn’t bad. “It’s just not good during the naturally dark hours as it messes with evening melatonin,” she points out.
 
2. Not enough calories (and carbs) at night“An increase in calories, especially from carbohydrates, can help people fall asleep faster and stop waking up,” says Kirsi Bhasin, a New York City health and wellness expert who specializes in helping women sleep, eat and live better.
 
She explains that it’s all about improving blood sugar control that comes from consuming an appropriate amount of calories and carbohydrates. At night, blood sugar drops and your liver releases its stored glucose in order for your blood sugar to remain steady. If your liver doesn’t have enough glucose, your body releases stress hormones like cortisol and adrenaline. If these levels get high enough, they can wake you up.
 
How to sleep through the night? Make sure you’re eating enough and pack in the carbs and healthy fat (avocado on whole grain toast, for example) a couple of hours before bedtime to help keep your blood sugar steady throughout the night. 
 
3. Not eating enough sleep-inducing foods before bedLook to your diet for foods linked to snoozing, according to Dr. Fran Walfish, a Beverly Hills, Calif.-based family and relationship psychotherapist, author, The Self-Aware Parent and an expert child psychologist on The Doctors.
 
The ingredient tryptophan has a natural calming agent that relaxes you without medication. It’s found in turkey, almonds and dairy products such as cheese, yogurt and milk. Turkey, bananas, pumpkin seeds, whole grains, eggs and dairy products also contain magnesium, a muscle relaxant, which helps to naturally reduce muscle and nerve function while steadying heart rhythm.
 
Some people take melatonin supplements to help them fall asleep faster and then sleep deeper. But did you know that melatonin occurs naturally in oats, cherries and oatmeal?
 
Honey not only tastes good but also contains glucose, which sends a message to the brain telling it to shut off orexin, also known as hypocretin. It’s a chemical that regulates arousal, wakefulness and appetite.
 
4. Too much stress, depression and anxietyThe mood/mind/body connection is well documented, but it’s easy to forget that these all tie into the quality of your sleep as well. “In my work with adult women, sleep issues are often a result of anxiety or depression, recent change and loss such as the death of a parent and worry about troubles their children are having,” says Anna Bradshaw, a licensed clinical social worker from New Jersey with the Feel Better Group.
 
Sleep issues vary by age, broadly grouped into young children, adolescents/young adults, middle age and mature age. In all these groups, sleep deprivation can be caused either by difficulty going to sleep and/or sleep disruption during the night. She also explains that medical or psychiatric conditions may cause sleep disturbances in adults. If you’re experiencing sleep problems, whether it’s fatigue, oversleeping or insomnia, consult with your healthcare provider to see if there’s an underlying mental health issue.
 
5. Bad nighttime wake-up habits“Another issue that leads to drowsiness is the mishandling of a nocturnal awakening,” says Dr. Lynelle Schneeberg, a licensed clinical psychologist and fellow, American Academy of Sleep Medicine, based in Westport, Conn.
 
Most people think they should lie in bed and “relax” to get back to sleep, but this doesn’t usually work well. Most people who do this “download” their daytime worries and start trying to solve these at night.
A better strategy, according to Schneeberg is to read in bed with a blue-light blocked device or a real book (or listen to an audio book) until drowsy enough to fall back to sleep. This technique often shortens the incidents of nocturnal waking significantly.
 
6. Undiagnosed sleep apneaDrowsiness may also be due to sleep apnea. Its symptoms include snoring, witnessed breathing pauses, high blood pressure, daytime drowsiness, waking to urinate (more than once), heartburn, dry mouth in the morning, headache in the morning and being overweight. Overnight sleep clinics are able to test patients for the condition and offer solutions, ranging for CPAP machines to customized dental implements to help keep air passages open.
 
7. Caffeine, carb and sugar crashesIt's important to remember that caffeine is a drug that can cause ill effects including, among other things, adrenal fatigue. Typical symptoms are crashing in the afternoon and evening and having a reliance on a few cups of coffee to wake up in the morning. If you start feeling drowsy mid-day, take a closer look at your coffee habits.
 
You may be suffering from reactive hypoglycemia. It occurs within four hours after a meal that has a high level of carbohydrates. It’s characterized by lethargy, irritation and tiredness. Both diabetics and non-diabetics might experience this condition tied to an abnormally fast spike in blood glucose after eating. Avoid consuming carb-only meals. Be sure to include fat and protein, which have slower rates of absorption.
 
While that sugary donut may taste great, you’ll pay for it afterward in more ways than one. Sugar causes a rapid increase in blood glucose level, causing the pancreas to pump out insulin. In turn, your blood sugar drops. You might experience sudden headaches, irritability, increased heart rate, along with fatigue. The American Heart Association recommends consuming no more than 100 calories per day of refined sugar for women (the equivalent of 10 jelly beans) and 150 calories for men (equal to 15 jelly beans).
 
Americans eat about five times more sugar than they should. Go easy on the sweet stuff and you’ll avoid the wild ride in energy levels that come with it.
 
Rest well & wake up ready to go!Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:
·       The joy and benefits of reading before bed
·       Sleeping with science to live your best life – now and in the future
·       The essential guide to creating a (bed)room you’ll love sleeping in
 
This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Organize your bedroom for better sleep!The laundry’s piled up, books you meant to read, last week’s attempt to reorganize – they’re all in heaps on the floor. It’s a likely scenario in our bedrooms during our most busy times, or perhaps like some roommates, all the time. If you’re anything like us, clutter drives you nuts until you have the time to clean it up and organize it all. But, if you’re like that aforementioned roomie, clutter won’t bother you and it’s more likely to increase before you make the time to clean it up.
 
As Marie Kondo says, our homes should be for the person we are becoming and not the person we once were. Meaning to truly cherish the things you cherish, you must first discard those things that have outlived their purpose. When it comes to your bedroom, it should a sanctuary where you recharge your batteries, rejuvenate your spirit and find yourself at peace before falling sweetly into the depths of dreamland.
 
No matter how you feel about a messy room, if clutter creates stress or buzzes in the background like an annoying fly in your ear, bedroom chaos affects your ability to get a healthy night’s sleep.
 
When you’re surrounded by a mess, you may be able to ignore it, but your brain will always register its surroundings. On a subconscious level, your brain will believe it needs to complete a task, such as sort laundry or clear away piles of books. When you finally get around to clearing away the clutter, your brain is finally able to relax, release tension and allow you to enjoy a more restful night’s sleep. And as Kondo says, “Clutter is not just stuff on your floor – it’s anything that stands between you and the life you want to be living.”
 
Begin cleaning, declutter & organizing – the rest is easy!The hard part of creating a bedroom you’ll love sleeping in is knowing where to begin. The task can be daunting but with a few helpful hints, you can enjoy a fresh, clutter-free and sleep-optimized bedroom in no time.
 
·       Make a plan. Break down tasks into smaller more manageable steps so the job isn’t as overwhelming.
·       Make piles. Separate your stuff into 3 piles: things to keep, things to give away and things to toss.
·       Ask for help. An extra set of hands makes the job go much faster and a friend can offer a sober second thought when deciding what to toss and what to keep.
·       Get rid of the big stuff. Larger pieces of furniture can add to the chaos. If you want to minimize your need for larger items such as dressers, reorganize your closet to hold more items or hang a shelf next to your bed to replace a bulky night stand.
·       Donate or toss the same day. Whether you’re donating your clutter or tossing it in the trash, do it the same day and you’ll immediately feel freer and more relaxed in your room.
·       Reward yourself. After a successful day of consolidating and purging, reward yourself with some new artwork or a new outfit. Although the best reward will be getting a great night’s sleep!
 
Declutter your room AND your brainSometimes what clutters your bedroom and your brain isn’t always a mess. Your environment as a whole can affect how well your brain is able to relax itself. Consider these forms of clutter that could be clogging your room and brain before sleep.
 
·       Electronic clutter. The screens of our computers, phones, tablets and TV’s emit a blue light that can activate the brain, making it more difficult to fall asleep. Try shutting down technology at least 30 minutes before bed and not leaving a device on the nightstand next to you. If you must sleep with it beside you, put it on silent and set it to only accept calls from certain numbers during your sleep.
·       Artwork and photo clutter. Some artwork and photos can be intense and activate your brain rather than calm it down. Decorating with soothing, soft colors and peaceful scenes create a calming and inviting sleeping environment.
·       Space clutter. We can’t possibly keep everything neat all the time, but keeping the floor and surfaces as clear as possible can go a long way. Simple ways to limit clutter in your bedroom could include using a laundry hamper or implementing a designated junk drawer to place items you don’t have a place for yet.
·       Light clutter. The sun and moon are beautiful but they can also stand between you and a good night’s sleep. Before bed or a nap, close your blinds or curtains. Investing in black-out curtains can help eliminate any light creeping in. Another suggestion would be to install a dimmer switch to create softer and more calming lighting. Switching over to a softer light a half hour to an hour before bed helps your brain prepare for slumber.
·       Noise clutter. Noise is an obvious obstruction to sleep, but not all noise is bad. Investing in a sound machine (think of it as white noise or noise-cancelling) can help drown out the dripping sink, car alarms or a loud neighbor. Other alternatives would be earplugs or an insulating curtain over the windows.
 
Rest well & wake up ready to go!Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:
·       What’s the best lighting for your bedroom?
·       Where to put your bed for the best night’s sleep
·       How to choose the best mattress for your bad back
 
This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Is Your OCD (Obsessive Coffee Disorder) Healthy? Since we’re such good friends, we have a secret to share. You might want to sit down… We love coffee like we love breathing and live by the philosophy that all you need to be happy is love, a nap and a beautiful cup of coffee.
 
You too?
 
According to researchers at Johns Hopkins Medicine, more than 80% of Americans down at least one 6oz cup of java daily for its caffeine (the most commonly used mood-altering drug in the world), which contains approx. 100mg of caffeine. “Studies show 30mg or less of caffeine can alter mood and affect behavior and 100mg per day can lead to physical dependence and withdrawal symptoms upon abstinence.”
 
In other words, all coffee drinkers have OCD – Obsessive Coffee Disorder.
 
Do you drink coffee because of the adrenaline jolt or because you simply love the taste? Do you drink it black, double doubled or as a skinny latte? Regardless of how or why you drink coffee, it comes with a slew of health risks – sleep disruption and the jitters to name a few. But it also has some pretty sweet perks (pun intended). Coffee’s benefits include enhanced memory, increased energy and a decreased risk for diseases like Parkinson’s and Type 2 Diabetes.
 
But wait, is our coffee addiction good or bad for us?
 
You’re not alone if you’re confused about whether your morning cuppa joe is a help or hindrance. While researchers (mostly) give it a thumbs up, high consumption of boiled coffee or espresso still comes with some long-term health risks, especially if you’re predisposed to heart disease. And don’t forget, coffee is void of the nutrients milk and juice contain so your caffeine fix might be robbing you of a healthier beverage choice. If you add cream or sugar to your coffee, it can also be a calorie trap. Some commercial coffee drinks contain more than 500 calories.
 
Relax, we’re not suggesting you ditch your favorite house brew in favor of a glass of OJ. Whether you call it coffee, café, java, how your coffee is brewed is as important as the size of your mug. One study showed that a 16-ounce cup of the house blend at Starbucks had an average of 259 milligrams of caffeine compared with only 143 milligrams in the same-sized cup of coffee at Dunkin Donuts.
 
Try these 3 tricks to make your coffee healthier 
1.     Have more than just coffee for breakfast. Coffee on an empty stomach increases acidity in the gut, which can lead to indigestion during the day. Left unchecked, high acidity can lead to heartburn, ulcers, and irritable bowel syndrome. Pair your morning coffee with a high-protein, low calorie breakfast.
 
2.     Know when to say no. If your heart feels like a bird trying to escape its cage or you feel anxious and jittery, it might be time to cut back. Disrupted sleep is another telltale sign – try reducing the amount of coffee you drink after 2 pm.
 
3.     Learn to love small. Average daily caffeine consumption ranges between 300 and 400 mg, which is about 4 cups of coffee. That triple shot madness needs to stop. If you’re pregnant or trying to conceive, talk to your doctor about safe caffeine levels for you and your soon-to-be born baby.
 
How to cut back on coffeeIf your OCD is affecting your health, your doctor may suggest limiting your coffee intake. Don’t worry, you can do this. Instead of going cold turkey, use the tips below to create a roadmap to safer coffee consumption – with minimal withdrawal symptoms.
 
·       Downsize. If you normally order a double XL, order a large instead. Maintain for a few weeks and go down to a medium and eventually a small.
 
·       Hydrate with water. Match your coffee with a glass of water to help your body stay hydrated. Remember, even mild dehydration can lead to headaches and listlessness, which could explain that mid-afternoon hump if you’ve hydrated with coffee all morning.
 
·       Try tea. If you need a caffeine fix mid-afternoon, brew a cup of green tea. Just don’t leave the bag in too long or you’ll be consuming the same level of caffeine.
 
·       Set a caffeine curfew. Cut off coffee consumption at 2 pm to give your body a chance to flush it out of your system by the time you want to sleep.
 
·       Maintain a healthy sleep routine. Going to bed and waking up at the same time will help your brain and body feel more energized (and less desperate for a caffeine fix).
 
We all have our vices and there’s nothing wrong with coffee – as long as it’s not affecting your health. If your coffee addiction has gotten the better of you, it’s time to get serious and take back control.
 
Rest well & wake up ready to go!Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:
·       Sneaky sources of drowsiness & fatigue
·       How much sleep do you need each night?
·       The joy and benefits of reading before bed
 
 
This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Rise & shine to a more energetic you!In a perfect world, we’d all be morning people. Everyone would wake up refreshed, energized and ready to own the day. Obviously, this isn’t the case. Between hectic morning routines, long work hours and chores galore – many of us just want the morning to disappear.
 
We go to bed with the best intentions: to wake up with enough time to enjoy breakfast, catch up with friends or go for a run before breakfast. But all too often those intentions slip away when the 6 am alarm rings. Instead of jumping out of bed to greet the dawn, we crawl under the pillow for just a few more minutes of zzzs.
 
We know this might be shocking but mornings really can be the best part of your day – once you get past the offensive alarm clock wake-up. Seriously. You might crave coffee to get you going but, done right, mornings can be a haven of productivity. How, you ask? With our 8 steps to leaving your night owl ways behind and becoming a morning person.

1. Get more snooze time. Easier said than done. Not only do we wish for more sleep – our minds and bodies need 7 to 9 hours each night. You may think you’re too busy to fit in more time between the sheets but consider the health consequences of sleep deprivation. This isn’t pretty, folks.

Instead of sacrificing sleep, create a sleep routine that’s realistic and doable – every night. Your future self will thank you.
 
2. Set up a soothing sleep environment. Do a critical review of your bedroom environment to ensure its optimized for sleep.  
·       Is your bedroom clutter free?
·       Is your bedroom dust-free and clean?
·       Is your bed in the best place for a good night’s sleep?
 
 
3. Create a bedtime routine – and stick to it. Just like setting your alarm to wake up, set an alarm to remind you to go to bed. An hour before you plan to sleep, turn off electronics and dim the lights. A cup of tea, chatting with your partner or reading quietly will help your brain relax and prepare you for sleep. For more ideas, these 12 tips bedtime habits will help.
 
4. Tired? Just go to bed. We’re creatures of habit and wandering off to bed at the same time each night can help us stick to a sleep routine. But when we’ve had an exhausting day and are physically drained, stretching out bedtime won’t do you any favors. Don’t ignore your body – if you feel tired, get some shut-eye.
 
5. Avoid the snooze. If you wake up feeling groggy, even after plenty of sleep, it’s because a REM (Rapid Eye Movement) cycle has been disrupted. Our deepest sleep usually lasts between 70 and 90 minutes, and this is the point in the sleep cycle where we dream. When REM sleep is disrupted, grogginess and disorientation can occur. When your alarm rings, try to allow yourself to wake slowly instead of drifting back to sleep.
 
6. Get moving. When it’s time to wake up, force yourself to physically get out of bed. Even if it’s just walking around your bedroom or brushing your teeth, moving will help your brain and body wake up quicker. When you lay in bed, even just checking emails, you’re allowing yourself to let the grogginess take over, which can lead to a grumpy start to the day.
 
7. Work out. Don’t roll your eyes at this one – we’re serious! Doing a quick workout, such as yoga or a short jog will release toxins from your body and get you going for the day. Doing it first thing in the morning will energize you for a productive day and prepare you for a good night’s sleep when it’s time to go back to bed.
  
8. Look forward. All work and no play, makes for a blah week. Plan for productivity but schedule fun things into your week so it’s not all work. Give yourself a reason to get out of bed each morning, focusing on what you love about the day ahead, not just the must-dos.
 
If you’re a night owl, waking up early and enjoying mornings is an acquired taste – and it takes time and dedication. The good news is that small changes over time can create a new you that’s happy, energetic and positive, from the moment you open your eyes at first light.
 
 
Rest well & wake up ready to go!Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:
·       The joy & benefits of reading before bed
·       The ultimate guide to online mattress reviews
·       Time for a night divorce – why some couples are choosing to sleep in separate beds
 
 
This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.
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Mornings just got a whole lot more delish with these recipes!  According to Moms everywhere, breakfast is the most important meal of the day – and we know Mom is ALWAYS right. To be honest, we think few things in life are better than a delicious, nutritious breakfast. 
 
If sleep is the fuel you need for a productive, energetic day, think of breakfast as the key in the ignition. To keep you powered up until lunch (and your hand out of the feedbag in the afternoon), pack your breakfast with hearty amounts of protein, nutrients AND flavor.
 
The average person spends approx. 45 minutes cooking dinner, 25 minutes on lunch and less than 10 minutes prepping breakfast. We think it’s time to change that. From eggs reimagined to make-ahead muffins, there’s a best breakfast waiting to kickstart your busy morning.
 
Try one of these 8 recipes to fuel up for the day ahead.
Rise & shine breakfast recipes that will have the kids waking up to happy every morning

·       Omelet egg waffles recipe. Looking for a savory waffle recipe? Skip the flour and make omelets in your waffle maker! This is a fun and easy breakfast recipe packed with veggies! Get the recipe from GrowingUpGabel.com.
 
·       Oatmeal raisin muffin recipe. These oatmeal raisin muffins are delicious and easy to make ahead. A simple and quick grab and go breakfast you can take with you on those busy mornings. Get the recipe from GlueSticksG  umdrops.com.
 
·       Blueberry pancake bites recipe. Bite sized pancake bites loaded with blueberries. A warm and tasty breakfast that you can batch cook and just warm for an easy early morning breakfast on school days. Get the recipe from CincyShopper.com.
 
·       Baked eggs with herbs & bacon recipe. What we love about this recipe is that you can put all of your ingredients in just one pan and whip up either individual or family portions. Bacon makes everything better! Get the recipe from ReuseGrowEnjoy.com.
 
·       Apple muesli recipe. Muesli makes a quick, healthful and satisfying breakfast. This version is gluten, dairy and grain-free. Simply eat it on it's own or add a little yogurt. Get the recipe from DeliciousObsessions.com.
 
·       Berry smoothie bowl recipe. A smoothie bowl is made with nutrient packed ingredients and delicious berries. Who doesn't love a breakfast that tastes like dessert? Get the recipe from MamaLikestoCook.com.
 
·       Morning glory juice recipe. A perfect combination of fresh orange, apple and lemon juice with just the right amount of turmeric. Turmeric is an anti-inflammatory powerhouse, and this juice is chock full of Vitamin C boot! Get the recipe at TheOrganicKitchen.com.
 
·       Bacon asparagus tart recipe. Tangy bacon combined with asparagus is the perfect hint of spring in this breakfast recipe. Pick up a few frozen tart shells at your local grocer and try these out. Get the recipe at ThriftyJinxy.com.
 
Breakfast hack hint. Many of these recipes can be made in advance and heated for breakfast. Batch cook yourself muffins, tarts, or bites on the weekend and then enjoy on a busy weekday mornings for nutrient dense food on the go.
 
 
Rest well & wake up ready to go!Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:
·       Fire up your breakfast with low-cal, high protein recipes
·       Breakfast in a jar – 15 delicious mason jar breakfast recipes
·       Wake & don’t bake with these breakfast recipes
 
 
This blog was originally published on Restonic.com and does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on Restonic.com. If you think you may have a medical emergency, immediately call your doctor or dial 911.