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Recently, Mattress Direct posted a blog entry about the link between exercise and sleep.  Today, we want to give you some extra motivation to help you along your way to more alert days and more restful nights!  While it may not be the usual time of year people think of when they consider making a change to a more active lifestyle, (that’s usually New Year’s Eve and swimsuit season!) we think Autumn is a great time to turn over a new leaf!  (Pun intended.) 

First, and this is especially true in the St. Louis area, Fall has the best weather for outdoor exercise.  Walking, biking, hiking, and even running are at their most enjoyable in the crisp, temperate days of early fall.  While it’s easy to get discouraged in the 100-degree, 80% humidity dog days of summer, the 50-to-70-degree days of October and November are simply ideal to get in a great workout and enjoy the changing colors of the season.  Additionally, many families experience “back to school” at this time of year, and may have more free time than they did over the summer. 

If you find your mornings and afternoons have suddenly been freed up now that the kids are out of the house, take advantage and get active!   If you’re the type of person that prefers exercising with a group, consider finding a nearby club of walkers, hikers or bikers to keep you motivated and accountable. 

You don’t have to wait until you wake up January First with a hangover and a muffin top to make the commitment to better health and a better night’s sleep.  Here are some great hiking and bike trails in the St. Louis area that we recommend you check out during the next few weeks of gorgeous fall weather.  Let us know your favorite spots in the comments below!

https://www.stlmag.com/health/10-St-Louis-Hiking-and-Biking-Trails-Not-to-Miss/

http://stlouis.cbslocal.com/top-lists/top-hiking-trails-in-st-louis/

http://stlouisco.com/ParksandRecreation/Trails/TrailsbySurfaceType/PavedTrails

http://www.stltoday.com/lifestyles/health-med-fit/toughest-trails-near-st-louis/article_28f11624-d150-5453-9652-16f62ec7bf84.html

One of the most frequently asked questions we hear as Sleep Specialists is “What are some easy things I can do to get a better night’s sleep?”  While there are many things that influence how much deep, restorative sleep a person gets, one is probably overlooked but still incredibly important: physical activity. 

 A recent study in the Journal of Mental Health and Physical Activity among 2,600 men and women between the ages of 18-85 found that people who engaged in 150 minutes of moderate to vigorous activity a week improved sleep quality by 65%.  Additionally, the study found a 68% decrease in leg cramping and a 45% decrease in difficult concentrating compared to those that did not exercise. 

Many other studies show similar findings.  For example, a study at Northwest University found that exercise and sleep were mutually beneficial to one another.   Good sleep led to longer, more intense workout sessions, which led to better sleep and strengthened circadian rhythms, creating a cycle of improved health and well- being.   Experts suggest thinking about the relationship between exercise and sleep in the same way as exercise and weight loss – that it is a gradual process, not an overnight fix. 

Regarding when to exercise: there have been some surprising developments in research on that topic!   Conventional wisdom told people not to work out too close to bedtime, which could lead to restlessness.  But a 2013 sleep poll found that people who exercised at any time of the day slept better than those who didn’t, even if it that activity took place at nighttime.

 For many busy adults, burdened with work and family responsibilities, right before bed may actually be the easiest time to work up a sweat, so don’t let an outdated idea keep you from getting in the workout your body craves for optimal sleep. 

The idea that exercise is healthy isn’t news to anyone.  We all know mood, metabolism, blood pressure, and risk for heart disease, obesity and diabetes can be influenced by how active you are.  But as sleep scientists explore the link between sleep and physical activity more and more, it seems clear that if you’re tossing and turning, and having trouble feeling alert during the day, reaching for your running shoes may be a better choice than reaching for those sleeping pills.

                Everyone hears about this elusive zero gravity state, but just what exactly is it? Technically, it is the state of weightlessness one feels while floating in space. The pull of gravity actually causes aches and pain. We all want to feel weightless for a little while?

                For in home use it is the absence of weight, stress, and strain from normal forces on the body such as floors, chairs, and beds. This position where stress and strain melt from your body mimics the posture of astronaut’s chairs as they lift off hurdling through the atmosphere.

                Your body’s own weight is working against you as you walk, sit, or lay down. Your spine has natural curves and when lying flat your weight can cause pressure to build up if it is too flat--- especially on your lower back.  By raising your head and feet, this reduces pressure place your spine and ribcage which allows your body to alleviate stress and strain and allows you to relax and sleep easier.

Gravity naturally pulls your body down and can cause pressure on your lower back. When your body is in the zero-gravity state it not only reduces the weight put on you by gravity, but improves circulation to your arms and legs, can reduce snoring, eases breathing-especially during allergy season, and can even help people with sleep apnea.

                Everyone knows that sleep is important and sleep rules! But not enough people are getting the proper amount of sleep let alone the quality of sleep provided by sleeping on a Zero Gravity Base.

Mattress Direct sleep specialists are factory trained and know all about mattresses and adjustable bases and know how to fit you for the right one. Feel weightless in bed. Fight back! Gravity sucks! Experience the weightless feel of Zero Gravity with a Zero Adjustable Gravity base! 

Adjustable mattress foundations and Zero bases are more popular than ever.


Are you struggling to find room in your house for everyone? Do you notice yourself propping up pillows in the bedroom so you can sit up to watch TV? Are any other members of the family trying to spend waking hours in bed because they need space to relax?

An adjustable base makes your house feel bigger

More families than ever are discovering how much more comfortable space their homes seem to have when every member of the family is content to lounge in their bedroom comfortably. Adjustable bases take the place of a standard box spring. The head and feet portion of the mattress foundation are controlled to lift so you can sit up in bed or elevate your feet for better back and hip alignment.

Sleeping on an adjustable mattress base is better than sleeping flat but many back and neck strains are caused even before bed when young students or parents prop their heads up to finish homework assignments or watch TV. 

Our backs always benefit when we can provide proper alignment and support to allow muscles to relax and avoid strains. Avoid the pain.

Never stub your toe on the coffee table in the middle of the night again

If you sometimes find yourself walking through a dark house after falling asleep in the living room on a couch or chair just think of how much better your back would feel if you fell asleep in an ergonomic lounging position in bed. With one touch of your remote control your bed, not you, will move and adjust to your sleep position if you happen to wake up before it’s time to start your morning.

Enjoy time alone with your partner in the most comfortable spot in the house.

You may be struggling to make alone time with yourself and your partner.
Let the family have the family room. Partners love watching TVs, tablets, reading, or cuddling in a relaxed lounging position in bed. No more strained necks from contorting to see the TV. Try an adjustable base and make yourself comfortable. Give your family a little bit of space so you can max out your time to relax. Adjustable bases are available in twin sizes as well. If you are tired of losing the living room to your kids, an adjustable base can make their rooms more desirable with better positions available for browsing computers or completing homework.

If you feel adding additional comfortable space in your house would provide some benefit check out an adjustable base. Many adjustable bases have convenient features like charging ports so if you like to work or play on electronic devices late into the night you can keep going from the comfort of your reclining adjustable mattress set.

Whether you are looking for better alignment when you sleep, more comfort while you watch TV, more space to enjoy a movie or a book with your partner or a better spot for the children to do homework an adjustable mattress can be the perfect solution for maximizing the space of your home.

All Mattress Direct factory direct show rooms have mattress specialists trained to fit you for the best mattress for your sleep needs.  Plus, Mattress Direct makes shopping for the right mattress easy with our nationwide guaranteed lowest price factory direct savings. You get the lowest prices on everything in our showroom up-front so we can focus on finding the best mattress to help you.

Mattress Direct is a factory direct showroom for Tempur-pedic, Sealy, Stearns and Foster, iDirect, King Koil, and Campbell Mattress of Missouri. We proudly carry mattresses made in USA such as the Sealy Posturepedic, King Koil, Sealy Posturepedic Hybrid, Sealy Conform, Tempurpedic Cloud, Tempurpedic Conform and Tempurpedic Flex, Stearns & Foster Estate, Stearns & Foster Lux Estate, Stearns & Foster Reserve and Stearns & Foster Hybrid. We are locally owned and operated serving the greater St. Louis area and growing. Please visit our factory direct mattress showrooms so you get the lowest price and the very best mattress for your particular needs.

By Justin Taylor

Rule number 10: Replace when you ache.

Retail stores constantly spend money on advertisements that tell you to replace your mattress on some arbitrary timeline. However, I am here to tell you that this is terrible advice.

Why?

Because your mattress may be fine after that amount of time and you don’t want to fix something that isn’t broken. Or what felt great to you a few years ago might not feel as good now. Our bodies change constantly! We may fluctuate in weight or might have better or worse health conditions---those lead to whether or not we are getting the best sleep at the time.

Our taste buds change every 7 years our support needs may change too!

How can you tell when you should replace your mattress?  Replace when you ache.

If you wake up with a sore back or aching shoulders then you know your mattress needs replaced, because it’s not working for you. If you wake up feeling refreshed when you wake up then your mattress is doing what it’s supposed to, whether it is 2 or 12 years old.

Common life changes may cause you to want a new mattress suddenly.

Changes in weight may require an increase in support. Changes in sleep position may require more pressure relief or more support. Hormonal changes can get you sleeping hot. Sealy Chilland Tempur Breeze cooling technology are huge advances in sleep technology for you if you need to sleep cooler.

If your sleep partner is unhappy with your current mattress many solutions are available today that address the sleep needs for both of you.

Make sure everyone is getting great sleep by sharing information about your sleep issues with your Mattress Direct sleep specialist. We can fit you and your partner for a mattress that makes you both excited to get to bed at night. If either of you are struggling from heat, aches or stiffness when you wake up it’s time to replace your mattress.

Your mattress may have been wrong for you from the start.

Any amount of time spent on a mattress that is wrong for you is too much. Unfortunately, this is a common issue because many retail stores can make shopping so confusing. If you can, put this mattress in a guest room and replace your mattress. Everyone deserves to wake up feeling refreshed. Mattress Direct offers 1 year of comfort assurance to ensure your mattress fits your needs.

All Mattress Direct factory direct show rooms have mattress specialists trained to fit you for the best mattress for your sleep needs.  Plus, Mattress Direct makes shopping for the right mattress easy with our nationwide guaranteed lowest price factory direct savings. You get the lowest prices on everything in our showroom up-front so we can focus on finding the best mattress to help you.

Mattress Direct is a factory direct showroom for Tempur-pedic, Sealy, Stearns and Foster, iDirect, King Koil, and Campbell Mattress of Missouri. We proudly carry mattresses made in USA such as the Sealy Posturepedic, King Koil, Sealy Posturepedic Hybrid, Sealy Conform, Tempurpedic Cloud, Tempurpedic Conform and Tempurpedic Flex, Stearns & Foster Estate, Stearns & Foster Lux Estate, Stearns & Foster Reserve and Stearns & Foster Hybrid. We are locally owned and operated serving the greater St. Louis area and growing. Please visit our factory direct mattress showrooms so you get the lowest price and the very best mattress for your particular needs.

The science of sleep continues to evolve. In the past, scientists believed that sleep was a time when the body and brain shut down to rest and recover. In contrast recent research shows that our minds are highly active while we sleep.

Hormones levels increase during sleep which are shown to aid in cell repair, growth, and digestion. Processes that increase memory and learning also take place in the brain throughout sleep.

During sleep your brain repeatedly cycles through 4 different stages of sleep in a specific sequence. REM stages of sleep involve Rapid Eye Movements and the Non- REM stages do not. You will move back and forth between various stages of REM and Non-REM sleep

Non-REM sleep stages
N1- The transitional stage between awake and sleep. This stage is very light sleep and generally lasts less than 15 minutes. Breathing, heart rate, muscles and eye movement all slow. Your temperature wants to drop in this early stage of sleep.

TIP: Phase Change Material like Tempurpedic Breeze, Sealy Chill, or Bedgear Ver-tex Mattress Protectors can help drop your temperature during early N1 stages of sleep to help you get to sleep faster.

N2- is the next period of sleep. This period generally lasts less than 30 minutes. Your heart rate slows further, brain activity slows, and muscles further relax. Over half of your sleep every night is spent in stage N2.

N3- sleep allows the body to feel rested. This sleep is also called Delta sleep because Delta waves are a type of slow brain wave activity that can be seen on EEG readings during deep N3 sleep. Waking up from this stage is more difficult. Delta wave sleep occurs for longer durations in younger children. As we age our time in N3 sleep decreases.

REM sleep

After you sleep through the first 3 stages of Non-REM sleep you will cycle into and back out of the 4^th and final deep sleep stage. REM sleep. During REM sleep your eyes twitch and most intense dreams occur. Your limbs become immobile, possibly to prevent movement while dreaming. Brain activity increases to levels that may be greater than when fully awake.


Every stage of sleep is important. The key to feeling rested when you wake up is the quality of your sleep in each of these stages. When your mattress keeps you awake tossing and turning or has you  feeling sore in the morning you aren’t getting the deep restoring N3 and REM sleep you need, because your body is interrupted during earlier stages of sleep to subconsciously address your discomfort with your mattress. 

If you are constantly tossing and turning and waking up (even after 8 hours of sleep) feeling tired. It could be that you are not getting the quality REM sleep that you need. Come see one our of sleep specialists to be properly fitted for a mattress. 

Mattress Direct is a factory direct showroom for Tempur-pedic, Sealy, Stearns and Foster, iDirect, King Koil, and Campbell Mattress of Missouri. We proudly carry mattresses made in USA such as the Sealy Posturepedic, King Koil, Sealy Posturepedic Hybrid, Sealy Conform, Tempurpedic Cloud, Tempurpedic Conform and Tempurpedic Flex, Stearns & Foster Estate, Stearns & Foster Lux Estate, Stearns & Foster Reserve and Stearns & Foster Hybrid. We are locally owned and operated serving the greater St. Louis area and growing. Please visit our factory direct mattress showrooms so you get the lowest price and the very best mattress for your particular needs.

Let’s talk about sheets.

Your bed sheets might not seem like a very important choice but you spend 1/3 of your life in bed. Shouldn’t you try to make the most of that time and maximize your comfort? Keep reading and you will know everything you need to make an informed bed sheet selection.

100% Cotton: This is generally American grown and harvested upland cotton. The fibers of this fantastic cotton are generally shorter and less luxurious. This cotton is often blended with other materials like rayon or polyester to improve the feel.

Pima or Supima cotton: This cotton is very high quality and has longer fibers than regular American cotton. If you are looking for a luxurious cotton sheet this is a fantastic choice.

Egyptian cotton:  This cotton is known for its long, luxurious fibers. Egyptian cotton is extremely high quality and is often harvest by hand. The highest quality all cotton bed sheets are generally 100% Egyptian cotton.

Performance bedding: Materials that surpass cotton’s ability to cool the body. Often utilizing the same advanced materials found in high-end sportswear. These advanced materials may feel even better to you than high quality cotton.


What to know about weaves.

It’s not just what you use but how you use it. The weave for a bedding set has a lot of impact on how the fabrics feel and how well they keep the body cool.

Percale weave: This weave leaves more gaps between threads which cause sheets made in this style to have a crisp feel. The space between weaves allows for better air flow so hot sleepers may enjoy percale weave more.

Sateen weave: A weave with less space between threads gives this design a smoother, luxurious feel. Sateen weave sheets glide across the body but that smooth feel may limit some air flow. Hot sleepers may find cotton sheets made in this way are more insulating.

Thread counts you can count on.

Thread count is the number of horizontal and vertical threads per square inch. High quality sheets typically range from 200-800 thread count but may go into the 1000 count and up.  Be careful not to use thread count as the sole sign of quality when selecting sheets. Often, low quality sheet sets with high counts are marketed. These sheets use very thin threads to inflate this thread count number without increasing the quality. However if high quality threads are used, generally, increasing the number of threads per square inch will mean better durability and more luxurious feeling sheets.

As with anything, your personal preference is most important. Just be sure to remember that every aspect of your sleep is important. Find sheets that feel comfortable and make you look forward to lying in bed every night.

As an alternative to traditional cotton sheets with thread counts an innovative company Bed Gear has made an ultra-breathable sheet using their Dri-Tec Technology. They feel light weight and smooth and offer the latest in cooling technology. They provide not only the quality you are looking for but a smooth luxurious feel.  Come into Mattress Direct to be fit for a pillow or a new sheet of gorgeous, smooth, breathable sheets. 

          Kids need a lot of sleep. Depending on their age, children need to sleep anywhere from 9 to 14 hours a night to provide optimal time for their bodies to rest and recharge for the next day. Without the proper amount of sleep kids can be less attentive in school, have delayed response time, loss of short-term memory, and develop behavioral issues such as anxiety and anger management. Not only does it affect cognitive development but not having the proper amount of sleep can also lead to obesity. Setting a proper schedule for sleep in children can help kid’s growth and prevent them from having sleep problems in the future. The average adult who doesn’t get the proper amount of sleep can develop heart disease, diabetes, high blood pressure, sleep apnea, strokes, depression, anxiety, forgetfulness, and impaired judgement. Setting the right schedule when people are younger allows people to continue this into adulthood and prevent future problems.

            Not only can lack of sleep affect behavior in children and have future consequences it also affects growth.  The pituitary gland excretes growth hormone during the day, but most of the gland’s release is right after a child falls asleep and continues throughout the night. If a child is not receiving a full night’s rest of quality sleep the child might grow more slowly or have a lack of regulating hormones in their body. These hormones do more than just regulate growth; they regulate how the body reacts to food and again how children react to certain stresses or situations. When the body doesn’t get enough sleep and hormones children begin craving higher calorie carb food which can lead to insulin resistance and possibly diabetes.

Recommended quality sleep for Children per Day

1-3 Years Old: 12 - 14 hours

3-6 Years Old: 10 - 12 hours

7-12 Years Old: 10 - 11 hours

12-18 Years Old: 8 - 9 hours

                Children need more than just the hours of sleep their sleep quality is just as important, if not more so, as it is in adults. These are the years that people grow the most physically and mentally. Sleep is crucial to maintaining health for child’s whole life. They need pressure relief and support on their young bodies so that they do not develop chronic pain and get the full rest they deserve. When looking at support systems for your child the number one thing is get something new. Hand me down clothing is one thing, but a hand me down mattress produces a myriad of problems. The mattress is older and has been slept on by, more than likely, two people and if the mattress is not providing enough support for the original user(s) then why would it provide enough support for a child? Second a hand me down mattresses have dust mites, sweat, dead skin cells, etc. inside of the mattress and it could create issues for children, especially for those who have allergies.

                When looking at the different types of support for the child let them have a say in picking out a new mattress. It is remarkable to watch children picking out a new sleep system—they really know what they want and how it feels to them. Just like adults the type of support they need is determined by how they sleep. Ask your child what position they like to sleep in. More than likely they will know the answer.  If your child tends to sleep on their side a mattress with more pressure relieving material or foams would be a better choice; while back and stomach sleepers tend to need a little bit less. Finding the right amount of pressure relief is unique to every child. Just because a child can sleep on anything or anywhere does not mean they should. Also children need room to grow and stretch. Get the biggest mattress the space allows for.  

                Starting kids out right allows for them to be healthier for the rest of their lives. 

http://www.babycenter.com/0_the-connection-between-sleep-and-growth_3658990.bc

http://kidshealth.org/parent/general/sleep/sleep.html#

Help kids get a better night's sleep with Mattress Direct's new King Koil Kids line! These mattresses are designed to help a child's growing body get the sleep they need and reach their full potential! 

Are you sleeping too much?

You need sleep. You need hours and hours of sleep. How do you know when you are sleeping too much? Does it matter? Can you really get too much sleep?

Oversleeping has been linked to a range of problems like heart disease and diabetes.

So how much sleep is too much?

Your sleep needs change through your lifetime.  During stressful periods your body may crave more sleep. If you are suffering from an illness your body may require more sleep.

How much sleep should your children get every night?

According to the National Sleep Foundation your school age children should sleep 1 to 2 hours more than adults. Preschool children and Toddlers require the most sleep and adults over 65 tend to require an hour less of sleep per night.

Your oversleeping could be a medical disorder.

Hypersomnia sufferers feel tired all day. Naps do not relieve the tired feelings hypersomnia suffers exhibit and going to sleep at night may cause them to sleep for unusually long periods of time. Difficulty remembering, anxiety and extreme lack of energy are the result of their constant need for sleep.

Sleep Apnea should not go untreated.

A very common sleep ailment that can keep you from getting good restoring sleep is sleep apnea. This disorder causes you to stop breathing for moments while you sleep. This lack of air flow disrupts sleep and can cause major health issues.

If you notice you or your partner gasps for breath in the middle of the night, or you are waking up tired and unrested every morning, consult your doctor.

What should you do if you often sleep too much?

You may just need a new mattress. If your mattress has you waking up sore or stiff then you should look at replacing it. If you feel your mattress is too hard it could be causing pressure that makes you toss and turn at night instead of getting deep, undisturbed, sleep.

Sleep needs vary from person to person

You may find that you require more sleep than others. Just be sure that you are following all the sleep rules to ensure you get as much deep restoring sleep as possible while you sleep. – Mattress Direct

Mattress Direct is a factory direct showroom for Tempur-pedic, Sealy, Stearns and Foster, iDirect, King Koil, and Campbell Mattress of Missouri. We proudly carry mattresses made in USA such as the Sealy Posturepedic, King Koil, Sealy Posturepedic Hybrid, Sealy Conform, Tempurpedic Cloud, Tempurpedic Conform and Tempurpedic Flex, Stearns & Foster Estate, Stearns & Foster Lux Estate, Stearns & Foster Reserve and Stearns & Foster Hybrid. We are locally owned and operated serving the greater St. Louis area and growing. Please visit our factory direct mattress showrooms so you get the lowest price and the very best mattress for your particular needs.

Rule No. 3

Keep your Cool

with Cool technology.

There are new advances in cool technology that finally provide a solution for hot sleepers.

 The coolest mattresses use advanced materials like Tempur-pedic Breeze and Sealy Chill. Gel has some limited cooling properties by itself but phase change materials are more advanced and provide more of a cooling effect that will drop your body temperature so you get to sleep quickly.

You have probably already heard of cool mattresses but how do you find the coolest?  

Sealy Chill and Tempur Breeze

Advanced phase change material found in Tempur-pedic Breezemattresses have proven successful in addressing the needs of hot sleepers. Tempur-Sealy is taking the innovation and applying it to more Sealy mattresses with Sealy Chill.

Phase change material like Sealy Chill and Tempur Breeze are designed to absorb heat and cool your body. When your body rests on a mattress with this new innovative cooling technology your excess heat is absorbed quickly so you can fall asleep faster.

Avoid spikes in temperature.

Have you ever pulled your blankets back up in the middle of the night? 

                Phase change material like Tempur Breeze and Sealy Chill help drop your temperature quickly and absorb excess heat to return to you when your body is resting in deep sleep. Your mattress should always keep you comfortable all night long so you get to stay in deeper sleep without interruption.

Mattress Direct is a factory direct showroom for Tempur-pedic, Sealy, Stearns and Foster, iDirect, King Koil, and Campbell Mattress of Missouri. We proudly carry mattresses made in USA such as the Sealy Posturepedic, King Koil, Sealy Posturepedic Hybrid, Sealy Conform, Tempurpedic Cloud, Tempurpedic Conform and Tempurpedic Flex, Stearns & Foster Estate, Stearns & Foster Lux Estate, Stearns & Foster Reserve and Stearns & Foster Hybrid. We are locally owned and operated serving the greater St. Louis area and growing. Please visit our factory direct mattress showrooms so you get the lowest price and the very best mattress for your particular needs.