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Ways to Sleep Better All Winter Long

Getting a good night’s sleep in the middle of winter may seem like it should be no problem. After all, it’s the season of long nights, cozy blankets, hibernation, and snuggling up by the fire or heater. But for all the same reasons winter and sleep go together so well, the opposite can also be true: For some people, winter can wreak havoc on sleep quality and quantity.

If you’re one of those people—who finds that these colder, shorter months mean more tossing and turning at night—we’re here for you. Here are all the ways this season can affect sleep, for better or worse, and how to get a good night’s rest all season long.

Take a walk outside at lunch

Of course, in the middle of the winter, it’s not unusual to leave for work or school when it’s still dark outside. Some people won’t see light all day, because they leave their offices after sunset as well.

If that’s the case, do your best to get outdoors for a few minutes while the sun is out to get fresh air vs being stuck in an enclosed office/classroom breathing germs in.

Resist the urge to sleep in or nap

As cozy and comfy as your bed might be, it’s not a good idea to curl up there during the day if you’re not planning on sleeping. (Save the movie marathons for the couch, and all that work on your laptop for your home office.) Having a nap for adults may tell your body that you already got some of your 8 hours in already and you end up waking up in the middle of the night wide awake.

Don’t skimp on exercise

Cold weather, late sunrises, and early sunsets can make it more difficult to squeeze in a workout—and harder to feel motivated too. But making a commitment to get moving for at least 30 minutes most days can help you expend extra energy during the day and drift off to sleep more easily at night

Watch out for overeating

Sure, a large meal might feel like just the thing to put you to sleep—but overeating (and the weight gain associated with it) isn’t great for sleep quality in the long run. Eating too close to bedtime can also lead to heartburn, stomach discomfort, and other issues that can disturb sleep.

Don’t overheat your house

Colder temperatures are conducive for sleeping, since the body’s internal temperature drops as it prepares for slumber. The worst is when your bedroom is on the second floor, and because heat rises it tends to be the warmest part of the house.

Not only do Heaters increase your electricity bill but also dry the air out causing sinus/health issues. If you’re feeling restless or warm at night, try turning down your heat or shedding a layer of clothing or bedding to see if that helps.

Consider a humidifier

Winter air can also equal dry air, which can trigger dry, itchy skin and irritate your nose and throat. Both can make it difficult to drift off to dreamland.

If you do run a humidifier, be sure to clean it regularly to prevent mold and mildew from building up in the reservoir. You might also consider a combination humidifier and aromatherapy diffuser, which will disperse essential oils (like lavender) throughout your bedroom. Before using Essential oils, please research them as some such as Eucalyptus oil is great for humans but can be toxic to animals!

Practice cold and flu prevention

Nothing hampers a good night’s sleep like a stuffy nose or cough—and during the winter months, these can be hard to avoid. You can do your best to stay healthy, however, by practicing common sense cold and flu prevention.

Eat healthy, ensure you are getting all your vitamins, wash your hands regularly, don’t share cups or utensils, and avoid others who are sick—and if you do get sick, try to avoid spreading it to friends and family members.

Limit alcohol before bed

This one is true any time of year, but long winter nights—especially around the holidays—often provide opportunities for overindulging. And even small amounts of alcohol can disrupt sleep, especially before bedtime.

Keep stress levels low

The pressures of getting back to work and keeping up with the increasing living costs can make winter a particularly stressful time. Winter can also increase feelings of depression for people with seasonal affective disorder as well. Consider taking up a hobby or meditation and other activities to reduce your stress levels.

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Tips for staying warm while winter camping

  • Dress in layers
  • Get out of sweaty clothes (pack an extra clothing)
  • Two sleeping mattresses are better than one – this will avoid feeling the cold floor
  • Layer up a sleeping bag + quilt/blanket
  • Put a hot water bottle in your core region (not at your toes)
  • Wear a balaclava to bed
  • Vent your tent
  • Eat healthy low GI Foods & drink a lot of water
  • Hand warmers, heated gloves, heated boots

View some GLAMPING spots near Johannesburg here: https://www.getaway.co.za/travel-ideas/5-spectacular-glamping-spots-near-johannesburg/

If you are wanting to try catch some snow whilst camping, here are the top 10 campsites in the Drakensberg: https://www.getaway.co.za/travel-ideas/the-top-10-campsites-in-the-drakensberg/

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BASF & Foam Factory celebrate World Sleep Day with latest pillow foam technology that promises a better night’s sleep

 

  • Innovation and design of Foam Factory’s Driftaway pillows made possible by BASF’s CosyPUR® foam.
  • Collaboration to develop cutting-edge polyurethane foam with optimal comfort and support for different sleep positions.
  • Innovative performance material enables smart sleep technology to be embedded in the pillow.

17 March 2022; Johannesburg, South Africa – Coinciding with World Sleep Day on 18 March, multinational chemical producer BASF is proud to announce a Foam Factory collaboration designed to help put more South Africans to sleep.

BASF’s Performance Materials team in South Africa is partnering with Foam Factory to incorporate BASF’s CosyPUR® memory foam into Foam Factory’s Driftaway pillows to create continual comfort pillows.

CosyPUR® is a new viscoelastic polyurethane flexible foam that’s specifically adjustable thanks to cell morphology. What that means is it’s soft but supportive, giving you the perfect pillow on which to enjoy a good night’s rest.

Taking flexible foam to the next level, the open cell structure of CosyPUR® foam lets air pass through the material. This dissipates body heat, allowing for more breathability and an overall better sleeping experience. The foam is versatile, so it’s suitable for more than just pillows; think cushions, back rests, mattresses, and orthopaedic products.

Sunneal Shah, BASF’s Team Leader: Sub Saharan Africa Performance Materials, explains how the innovative material enables smart sleep technology to be embedded in pillows and more. “BASF is at the forefront of developing innovative, high-performance polyurethane foams. These foams can be used to manufacture a variety of products, like the premium quality viscoelastic pillows that Foam Factory is producing. Using CosyPUR® in the Driftaway viscoelastic pillows helps ensure good posture during sleep,” says Shah.

Neill Aitken, Sales Director at Foam Factory expands on the relationship between the companies and what that’s enabled. “Foam Factory has worked with BASF formulations for over 15 years, and we’ve been impressed with the amazing results. At Foam Factory, we believe in nurturing long-term relationships with our suppliers based on innovation, consistency, reliability, and flexibility. The ‘chemistry’ between our two organisations speaks volumes and we look forward to many more mutually successful years of collaboration.”

To find out more about the pillows, or to buy your own, visit https://www.driftawaybeds.co.za/

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How to get a Good Night’s Sleep

  1. Avoid looking at electronics such as cell phones, watching TV, looking at a tablet, etc. at least 1 hour before bed – Children under the age of 13 should be 2 hours before bed. This allows your brain to relax as electronics cause the brain to be active for an hour or two after using them.
  2. Ensure you have the right pillow – sleeping with too many pillows or high pillows can cause your neck to be at an angle and cause your spine not to be inline. This can cause neck and back pain, making you wake up stiff and sore. We recommend memory foam pillows as this moulds to your neck and head shape, ensuring your spine is in the correct position.
  3. Have a good night time routine. This can include avoiding technology 1 hour prior bedtime, bathing/showering before bed, reading a book, etc. Having a routing helps the mind relax to ensure better sleep.
  4. In inland areas such as Gauteng, where the air is dryer, a good cold air humidifier is great for those suffering from hay fever or simple find themselves with a blocked/dry nose.
  5. Exercise is not only great for longer healthier living, but it also helps you sleep better as it relaxed the body and makes you tired.
  6. Weight management – being overweight can cause changes in the body that could cause lack of sleep. Eating healthy and exercising is beneficial for a long life and good sleep.
  7. Destressing – Being stressed can cause lack of sleep as the mind is kept active the whole night. Exercise, reading, yoga, meditating etc. can assist you in destressing.
  8. Using the right bed linen – as luxurious as feathered pillows and inners may sound, it may also be causing you to have sinus issues. It is also not the best for your spine to use a feather pillow as it does not mould to the shape of your neck and head. Using hypo-allergenic inners and memory foam pillows, would provide you with a better nights sleep. Bed linen should be breathable and washed at least once a week. Duvet inners should be washed every few months or more often if the person tends to perspire more.
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Mattress Flipping

Not all mattresses are “NO-TURN” mattresses and thus need to be flipped to ensure longevity.

To assist in ensuring the regular turning of your mattress we strongly recommend that you draw with a marking pen two arrows on your mattress, one pointing to the foot of the mattress then turn over the mattress and draw the other arrow pointing to the side of the mattress.

You must then turn the mattress in the direction of the arrow monthly.

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Did you know that poor sleep is strongly linked to weight gain.

Poor sleep is linked to higher body weight and that good sleepers tend to eat fewer calories.

Good sleep can improve concentration and an all-round living experience.

It’s important that your mattress allows for proper alignment of your spine and balanced contact pressure between your body and the mattress. Mattress preferences vary from one person to the next.