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Health Benefits of a Good Night’s Sleep

The start of September signifies many new beginnings. From children starting school, to the first signs of autumn. Did you know that it could also mark the start of a whole new sleep routine?  Sleeptember, a new and exciting initiative from The Sleep Council, has been launched to remind everyone of the health benefits of a good night’s sleep.  Getting the right amount of sleep not only keeps us mentally alert and ready to face the challenges of the day, it also brings many other benefits.

Sleep Facts 

Majority of Britons (70%) now sleep for seven hours or less per night with more than a quarter (27%) experiencing poor quality sleep on a regular basis. And the number of Britons getting just five-to-six hours per night has risen dramatically in the past three
years: more than a third of us get by on that amount of sleep compared to 27% in 2010. (The Sleep Council’s Great British Bedtime Report, March 2013)

Getting a good night’s sleep is just as important as diet and exercise when trying to lose weight. People who shifted their sleeping pattern from less than six hours to between seven and eight hours a night put on 2.4kg less weight over a six year  period. (Eastern Ontario Research Institute and Laval University in Quebec, September 2012)

A bed may have deteriorated by as much as 70% from its ‘as new’ state after 10 years. It also showed that beds as little as six years old could offer significantly less support and comfort than a new one, thanks to wear and tear not just from body weight and movement but also sweat and debris such as skin, scales, hair etc. (Research by the Furniture Industry Research Association, 2011)

One in six women acknowledged that their tiredness was caused by an uncomfortable bed. And seven out of 10 women would be prepared to pay £500 and considerably more to buy a new one. (Sleep Council ‘Sleeping Beauty’ survey, October 2011)

Ensuring a good night’s sleep 

Current research indicates that we don’t necessarily need eight hours sleep: experts believe that most adults require somewhere between six and nine hours in order to feel refreshed and to function well both mentally and physically. To ensure a good night’s sleep it’s essential to follow good lifestyle habits and to eliminate the factors that are causing disturbed sleep.

  1. Establish a bedtime routine by going to bed at the same time each night and get up at the same time each morning.
  2. Try and wind down at night by doing a relaxing activity i.e. something that is not going to stimulate your brain, such as listening to calming music or reading a book.
  3. Incorporate some exercise into your routine earlier in the day as this will help relax the body and prepare you for the evening wind down.
  4. Avoid alcohol, caffeine or high-sugar content drinks as they can lead to over stimulation and prevent you from getting those all-important snoozes!
  5. Create a relaxing sleep environment in your bedroom. Turn off game consoles, TVs, mobile phones or any other distracting technology devices.
  6. Ensure you are getting the right support from your bed and mattress. If you’re a couple, make sure your bed is big enough for two to sleep comfortably beside one another. Ergonomic studies have shown that couples sleep better in a bigger bed. Before trials only 15% said they would buy a larger than standard bed while afterwards, 50% said they would. (Ergonomic Pilot Study of Bed Size and Sleep Quality by ICE Ergonomics, February 1995)

What to do next

At Dalzell’s of Markethill we want you to enjoy a great night’s sleep every night. As a Sleep Council Accredited Retailer and a supporter of Sleeptember, we  have compiled a comprehensive buyers guide where you’ll find lots of helpful information on choosing the right bed and mattress for you.  You can place your order and gain expert advice from our experienced team over the phone on 028 3755 1260 or even by Email. Or why not Visit in-store at Dalzells, located in Markethill, just off the A28 between Armagh and Newry and less than 45 minutes drive from Lisburn.  No time to visit, no problem!   With over 500 beds and mattresses in stock, including leading brands Respa, King Koil, Kaymed, Staples Beds, Myers Beds you’ll be spoilt for choice.  What’s more, we also provide Free Delivery and Free Collection and Recycling of Your Old Bed throughout Northern Ireland and Counties Louth, Monaghan and Dublin.  We’ll also unpack and set up your New Divan Bed in a room of your choosing and dispose of all the packaging.

*Delivery throughout the rest of Ireland available at Highly Competitive Rates.

 

Taking a Fresh Look at Kaymed Gel Bed Technology

What is Gel Bed Technology 

At Dalzell’s we always like to stay ahead of the game when it comes to the latest bed and mattress developments.  One of the newest bed technologies retailed in recently years is gel. A flexible material, usually combined with other mattress fillings e.g. pocket springs or memory foam, Gel Beds and Mattresses create a different ‘feel’ to that of visco elastic or memory foam sleep products.

One of the UK and Ireland’s leading manufacturers of Gel beds and mattresses is Kaymed. Established in Dublin in 1898, the company has been at the forefront of designing innovative sleep technology for well over a century. Kaymed’s revolutionary K3Gel used in its Kaymed SleepSpa K3 beds and mattresses range provides the pressure relief of visco elastic combined with a cooler sleep climate.

Kaymed Gel Beds and Mattresses

K3Gel is a revolutionary new breakthrough innovation from Kaymed. Not only does it provide the pressure relief of visco elastic combined with a cooler sleep climate, K3Gel is clinically proven in independent trials to sleep 3 degrees cooler than standard foam. Formed from natural mineral oil, K3 Gel cubes contour to the body, soothing and relieving pressure build up and reducing aches and pains.

The Kaymed SleepSpa K3 range includes the Kaymed Gel Plaza 1200 Pocket Gel Divan Bed, Kaymed Gel Vancouver 1600 Pocket Gel Divan Bed and the Kaymed Gel Miami 2000 Pocket Gel Divan Bed. Available in 1200, 1600 and 2000 pocket spring support levels these luxury beds are all backed by Kaymed’s 10 year warranty. When combined with Pocket Springs, Gel Beds are some of the most luxurious sleep solutions you’ll find in the beds and mattress market today.

Kaymed Gel Beds Offer 

The Kaymed Gel Plaza 1200 Pocket Gel 4′ 6″ Divan Set combines 1200 Pocket Spring Support with K3 Gel technology in the mattress to soothe and revive tired bodies.  Available with a non-turn mattress, this model is complete with a platform top divan featuring low profile legs and optional storage.

What’s more, this luxury divan set is one of our Manager’s Special Offers and includes the Kaymed Gel Plaza 1200 Pocket Gel 5′ Divan Bed, Kaymed Gel Plaza 1200 Pocket Gel 5′ Mattress complete with a Protect-A-Bed® Tender Touch 5′ Mattress Protector and a luxurious Bedroom Couture White Goose Feather & Down 5′ Duvet, all for the great price of £999.00.

What to do next

At Dalzell’s of Markethill we retail a selection of Kaymed’s K3 Gel Beds and Mattresses. To truly appreciate the luxurious quality of these beds we recommend you Visit in-store. Located in Markethill, with plenty of free on-street parking and just off the A28 between Armagh and Newry, we’re a short 15 minute drive from Portadown, 20 minutes from Dungannon and Banbridge. You can of course always place your order and gain expert advice from our experienced team over the phone on 028 3755 1260 or even by Email. Whatever way you shop with us you can be assured of A Great Deal and Expert Advice. What’s more we offer a Free Delivery and Free Collection and Recycling of your Old Bed service across Northern Ireland and Counties Louth, Monaghan and Dublin, with competitive rates across the rest of the UK and Ireland.

 

 

Back to School Sleep Tips

The novelist Margaret Laurence famously said: “Holidays are enticing only for the first week or so.  After that, it is no longer such a novelty to rise late and have little to do.” 

Rising late, going to bed late and being ‘BORED’ are all synonymous with school holidays. However, it’s not only kids that breathe a sigh of relief when the holidays do start – parents do too. No more frantic mornings trying to get children out of bed, organising breakfast and then of course the dreaded school run. On the flip side however, by the time the summer is out, there are few parents who don’t secretly breathe a sigh of relief when school starts again.

Back to school means many things for parents: buying new school uniforms and shoes, getting lunch boxes ready, return of homework schedules and of course, trying to reestablish bedtime routines.

Children and sleep

We all know that not getting enough sleep has an impact on people as it’s vital for our physical, mental and emotional well-being: being sleep deprived can affect concentration and memory, making it difficult to do some things. When children don’t get enough sleep their behaviour and mood can be affected, it impacts on their ability to learn and they can become hyperactive.

Children need different amounts of sleep. The younger the child, the more sleep they need, but on average from about nine years old, a child will need 15 minutes less sleep for each year that they age. So a 14-year-old will need around nine hours sleep and a 16 year old around eight-and-a-half hours sleep each night. So, how do we help our children get a good bedtime routine in time for going back to school?

Bedtime sleep tips

  1. With shortly over a week before school starts, try scaling back bedtime by 15 minutes a night and encourage your child or children to get up 15 minutes earlier each day.
  2. Cut back on sugary snacks in the evening as these can can increase energy levels and interfere with bedtime.
  3. Wind down with relaxing activities prior to sleep time, such as a bath, milky drink and a story to help relax your child
  4. Create a restful environment in the bedroom.  Is your child too hot or too cold at night? Are there distractions such as noise levels, light or is your child overstimulated by toys/computers or electrical devices in their bedroom?
  5. It’s important too that your child’s bed and mattress are giving them the proper support. Is it worn or soiled? Is it comfortable to sleep in? Try the Bed MOT to see if your child’s bed would pass.

 

What to do next

Dalzell’s is an accredited Sleep Council retailer which means our expert staff are on-hand to provide advice on sleep related issues. Visit us in-store to meet with the team where we’ll only be too happy to discuss your requirements. Based in Markethill we’re located between Newry and Armagh, so ideally placed to welcome customers from Dungannon, Cookstown and Omagh.  With over 500 beds in stock, we’re confident you’ll find a new bed that suits your growing child, or for any member of the family. No time to visit? No problem. Call us on T: 028 3755 1260,  Email or view our great selection of beds and mattresses online at ArmaghBeds.com. Our bed and mattress brands include Respa, Sleeptight, King Koil, Kaymed, Staples and Myer’s, so there’s a style and design to meet everyone’s sleep needs. What’s more we provide a Free Collection and Recycling of Your Old Bed service and Free Delivery throughout Northern Ireland, and Counties Dublin, Louth and Monaghan.

New Mum Sleep Tips

As the world waits with bated breath on the new Royal baby, those of us who’ve been there before know only too well what those first few weeks of sleepless nights are like when a new baby arrives. No doubt Kate will hear the oft-quoted phrase ‘Sleep when the baby sleeps’ numerous times in the days and weeks ahead.

However, if you feel you’re really not getting enough sleep, feel low, agitated or simply unable to cope or enjoy those first precious moments with baby, it’s essential to get more sleep, or at least more rest.

Signs of sleep deprivation

Some of the signs that we are sleep deprived include being unable to get up in the morning when the alarm goes, feeling groggy all day, short tempered and maybe snapping at the children or your partner, or simply being unable to concentrate on anything.

If you are feeling very tired however, even after your baby has started to sleep through the night – or if you just can’t get to sleep – you should talk to your doctor or other health professional about possible causes and how to improve your sleeping pattern.

Dr Chris Idzikowski, director of the Edinburgh Sleep Centre, explains ‘If you’re not getting enough sleep, the sleep you do get becomes more intense in order to help compensate. When you do get the chance to drop off, your body knows getting the two hours of deep and restorative sleep it needs is a priority, so that will come first in your sleep cycle.’ Yes, you’ll still feel tired the next day, as your natural sleep cycle is being disrupted by the demands of your new baby, but at least you can rest assured knowing your body is doing its best to cope and keep you functioning as well as it can.’

Tips for getting more sleep

  1. It’s true what they say, you need to sleep when the baby sleeps. If at all possible take some time out and rest during the day. This will not only lessen the effects of sleep deprivation, it will also help improve quality of your sleep, when you get some!
  2. Try and go to bed a bit earlier. Maybe your partner or a relative could help out what that last nappy change or soothing a colicky baby. Even if you find you can’t nod off earlier, try and do something relaxing for half an hour beforehand, such as reading a book to help you relax.
  3. Try and establish a good bedtime routine. From having all your nightly baby paraphernalia organised for the night ahead, to having a relaxing bath to soothe the body and mind.
  4. If you can, share the responsibility of getting up in the night with your partner. Take alternate nights or weeks. If grandparents offer to help out with other children, accept all invitations readily!
  5. Try and build some exercise into your daily routine. Time is a very precious thing to new mums and it’s difficult to find time to build in exercise, especially when you’re feeling exhausted or slightly overwhelmed by the demands of a new baby. However, exercise is one of the key strategies in helping you to relieve stress and helping you to sleep more effectively as well as baby and you getting some fresh air.
  6. Keep your bedroom as clutter free as possible. We all know the amount of ‘stuff’ that parents accumulate for newborns, but where possible try and keep your bedroom as clutter free as possible so that you can relax better.
  7. Avoid sedatives such as sleeping pills and alcohol to help you sleep. The effects are usually short-term, they can have counter effects, and sustained use can lead to dependency.
  8. Make sure your bed, mattress and bedding is giving you the right support and comfort levels to help aid sleep. A good supportive bed can make all the difference to getting a good night’s sleep. Extra pillows or a back support pillow might also help during nighttime feeds.
  9. Finally, don’t get stressed about lack of sleep. Those first few months with baby are precious times and winding yourself up about sleepless nights will only exacerbate the situation. Allow yourself time to just rest and enjoy your new baby.

 

 

 What to do next 

At Dalzell’s we know only too well how lack of sleep can disrupt family life. With over fifty years of bedding expertise we’ve met many sleep deprived mums and dads over the years who have come to us looking for advice on buying a new bed.  Our expertly trained staff are happy to advise on all types of beds and mattresses that will help new parents get some well-earned kip. With over 500 beds in stock we have a wide range to choose from. Stocking leading bed manufacturers Respa, Myers, Staples, Kaymed and King Koil, among others, we’re confident you’ll find the right bed and mattress for you. Conveniently located between Armagh and Newry we’re a short drive from Lisburn and Belfast. What’s more, with Free Delivery* and Free Collection and Recyling of Your Old Bed throughout our Free Delivery Zone of Northern Ireland and Counties Dublin, Louth and Monaghan, there’s one less thing to worry about in those early days. Not only that, but we’ll we’ll also unpack and set-up your New Bed and Mattress in a room of your choosing and dispose of all the packaging, leaving mum and dad more time to relax and enjoy baby’s first few weeks.  Time being precious and no time to visit, no problem! You can view our extensive collection of beds and mattresses online at Armagh Beds.com any time day or night! Email, or simply Call us on T: 028 3755 1260 where our staff are on hand to answer and questions you may have.

*Delivery throughout the rest of Ireland available at Highly Competitive Rates

Choosing the Perfect Mattress

Considering  we spend a third of our life in bed, a good mattress is a serious investment.  It really is worth the time to get to know what mattress options are available and what type is best for you. A good quality mattress aids deeper, more refreshing sleep and gives your body better support.

Quick Guide to Buying a New Mattress

  1. If you find that you are waking up with aches or pains, or your mattress just doesn’t seem to be giving you the right comfort and support level, it’s probably time for a change.
  2. Before buying a new mattress, research all the options available to you. Remember that a bed is a mattress and a base, don’t consider them in isolation e.g. a sprung divan will make a mattress seem softer than a platform top or solid top divan or slatted base.
  3. When trying out your new mattress, wear comfortable clothing, remove any outdoor wear including your shoes and lie on each bed for quite a long time – at least 5 minutes. Lie in your normal sleep position and make some turns, too. Don’t forget to shop together if the bed’s for two, as you both need to feel comfortable.
  4. Most mattresses need regular turning to ensure even wear and tear.  However, if this would pose a difficulty for you there are now plenty of non-turn options, which only need rotating occasionally.
  5. If you’re concerned about disposing of your old mattress safley, don’t worry! At Dalzell’s we offer Free Delivery* and Free Collection and Recycling of your old mattress throughout Northern Ireland, and Counties Monaghan, Louth and Dublin, in the Republic of Ireland. What’s more, we’ll also unpack and set-up your new mattress in a room of your choosing and dispose of all the packaging. *Delivery throughout the rest of Ireland available at Highly Competitive Rates.
  6. ‘Orthopaedic is often a term used to describe mattresses with a firmer spring. It’s more important to choose a mattress that gives proper support as opposed to just being very hard.

 

 

Types of Mattress

Bonelli Spring Or Open Coil

The most widely used type of spring is the Bonnell spring or open coil. The number of springs used in an open coil mattress varies but a typical 5’ mattress contains in the region of 325, or more for higher quality beds. The level of support offered by an Open Coil mattress is also dependent on the gauge (thickness) of the wire with 12.5 considered a very firm mattress. A great value for money model, open coil spring mattresses are lighter than other mattresses, easier to turn, which extends the life of the mattress.

Continuous Spring Mattresses

Somewhat different from an Open Coil, a Continuous Spring mattress system involves smaller coils and the gauge of wires is usually lighter. This higher spring count is usually formed from a single length of wire and the bed springs are linked vertically as opposed to horizontally. Continuous Springs are a cheaper alternative to both Open Coil/Bonnell and Pocket Spring mattresses.

Pocket Spring Mattresses

The Pocket Spring offers a more luxurious sensation and is the fastest growing type of mattress spring by market share. With its smaller individual, softer springs which are separately housed in fabric pockets they work independently when responding to body weight to relieve pressure points. A Pocket Spring mattress offers an ideal sleep solution if you and your partner differ considerably in weight or size. With a higher spring count, a pocket spring mattress comes in a range of tensions to suit a wide range of individual needs.

Latex Mattresses

Latex Mattresses, also known as Talalay Mattresses, are a premium bedding product. Derived from the sap of a rubber tree, Latex Mattresses have a distinctive, resilient feel which is incredibly durable and which provides long lasting support, conforming perfectly to your body’s contours for supreme comfort and spinal support.

Memory Foam Mattresses

Memory Foam Mattresses slowly respond to body temperature and weight to take the shape of the user. This individual moulding process to your body’s shape, provides unrivalled suport and comfort thus guaranteeing relief for back, neck and joint pain through the best natural sleeping posture with pressure evenly distributed across the mattress area.

What’s next

At Dalzell’s we’ve produced an in-depth buyers guide on all things beds and mattresses, to help you make an informed choice about what mattress is right for you. And, of course, our expert staff are on hand Monday to Staurday to answer any questions you may have, and to advise on any additional needs you would like to address. Conveniently located close to Newry and Armagh, Dalzell’s of Markethill is a short drive down the M1 from Belfast, and close to Monaghan and Louth. You can visit us in-store, Email us or Call on T: 028 3755 1260. With some 500+ beds & mattresses in stock, you’ll be spolit for choice with our wide selection of mattresses from leading manufacturers such as Dorlux, Kaymed, King Koil, Myers, Respa, Slumber Night, Sleeptight, Staples and Odearest. 

Top 6 Sleep Myths

Have you ever said to someone: ‘I had a bad night’s sleep last night’, for them to respond by saying: ‘Get your head down for a few hours this afternoon and you’ll be alright’?  They may be right in that a quick nap can help rejuvenate the body but if napping after 3pm, it may affect you getting to sleep later that night, thus creating a viscous cycle.  Some other common sleep myths include:

Sleep Myths Busted

Sleep Myth 1:

Everyone needs 8 hours of sleep at night.

Busted!

Sleep is vital to our health and well-being, and is just as important as diet and exercise. Prof Jim Horne, director of Loughborough University’s Sleep Research Centre, says that we don’t need eight hours at all, suggesting that the average sleep length is seven and a quarter hours with lots of people having more or less than the average. Teens / young people need about 8 – 9 hours of sleep each night to function best. However, many young people do not get this amount as they tend to go to sleep later at night and are up early for school during the week. Check out our self-help sleep tips for teens. Younger children need even more sleep. When children don’t get enough sleep their behaviour and mood can be affected. They may become hyperactive at night leading to drowsiness during the day. Check out our guide to help your child to get a good night’s sleep.

Sleep Myth 2:

The weekends are a great time to catch up on all that sleep you’ve missed during the week.

Busted!

Although it’s very tempting to have a lie-in on weekends,  it’s important to keep a regular sleep schedule seven days a week. Regular bedtime and waking times will make it easier for you to naturally fall asleep at night.

Sleep Myth 3:

Older people need less sleep that younger people.

Busted!

The Sleep Council has found that that older people may experience changes in their sleeping patterns due to numerous factors such as brief arousals in the night, loss of deepest levels of non-REM sleep, more daytime napping, a drop in body temperature during sleep and they prefer earlier bedtimes and earlier wake-up. However, research has shown that we need just as much sleep when we’re older as we did when we were younger.

Sleep Myth 4:

Layering the duvets, blankets and covers to make the bed really toasty will help you sleep better.

Busted!

Believe it or not but the body needs a cooler temperature to aid restful sleep. 16-18°C is the perfect temperature for the room to be. To keep the bedroom cool try opening windows  to create a draught and keep your curtains or blinds drawn during the day to keep the sun out.

Sleep Myth 5:

A nice glass of wine will help you sleep better.

Busted!

Alcohol may make you tired and put you to sleep faster but will interrupt your sleep later on in the night.

Sleep Myth 6:

Snoring is harmless.

Busted!

People who snore regularly could be at risk of serious health problems, including sleep apnoea, which can result in high blood pressure and a higher risk of heart attack and stroke. For more information on sleep apnoea, check out our recent blog post.

Top tips for sleeping well

  1. Keep regular hours.
  2. Create a restful sleeping environment.
  3. Make sure your bed is comfortable.
  4. Cut down on stimulants such as caffeine in tea or coffee – especially in the evening.
  5. Don’t over-indulge. Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns.
  6. Try to relax before going to bed.
  7. Don’t take your worries to bed.
  8. If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.

What to do next

At Dalzell’s of Markethill our expert staff are on-hand to advise on any sleep needs you or your family have. As a Sleep Council retailer, we take your concerns seriously and will provide you with the best advice on beds, mattresses and bedding to suit your particular circumstances. Visit us in-store, call 028 3755 1260, email or go online where you’ll find lots of information on getting a good night’s sleep, best buys and choosing the right bed for you. A short drive from Dungannon and located conveniently between Armagh and Newry, we’re perfectly placed to accommodate your new bed purchase. What’s more, we provide a Free Collection and Recycling of Your Old Bed service and Free Delivery of your New Bed throughout our Free Delivery Zone, which extends across to Belfast and all of Northern Ireland, and Counties Louth, Monaghan and Dublin, in the rest of Ireland.

 

 

What is Sleep Apnoea?

There has been much discussion in recent weeks about sleep apnoea since John Cleese tweeted a photograph to see if he suffered from the condition. The image showed Cleese covered in wires as part of an experiment to check whether he had the condition. So, what exactly is sleep apnoea?

The NHS describes the condition as one that ‘causes interrupted breathing during sleep‘, with two types of breathing interruption:

  1. apnoea – the muscles and soft tissues in the throat relax and collapse sufficiently to cause a total blockage of the airway; it is called an apnoea when the airflow is blocked for 10 seconds or more
  2. hypopnoea – a partial blockage of the airway that results in an airflow reduction of greater than 50% for 10 seconds or more

Diagnosing the condition

There are many different ways of assessing whether someone has sleep apnoea. People may complain of excessive daytime sleepiness, accompanied by irritability and restlessness. More often than not though, it is usually a partner or someone else who recognises the symptoms before the person does. The British Snoring & Sleep Apnoea Association has identified common symptoms, which include:

  1. Extremely loud heavy snoring, often interrupted by pauses and gasps
  2. Excessive daytime sleepiness, e.g., falling asleep at work, whilst driving, during conversation or when watching TV. (This should not be confused with excessive tiredness with which we all suffer from time to time)
  3. Irritability, short temper
  4. Morning headaches
  5. Forgetfulness
  6. Changes in mood or behaviour
  7. Anxiety or depression

A person with OSA will usually have no memory of breathlessness, so they are often unaware that they are not getting a proper night’s sleep. More often than not, it is a partner or someone else who recognises the symptoms before the person does.

Treating Sleep Apnoea

Fortunately Obstructive Sleep Apnoea  is treatable with a variety of treatment options available to help reduce the symptoms. Making changes to one’s lifestyle, such as losing weight, stopping smoking or cutting down on alcohol , can often help mild cases of sleep apnoea. Sleeping on your side, rather than on your back, may also help to relieve the symptoms of OSA. Other environmental changes  include reducing the amount of light and noise in your bedroom, avoid watching TV or using electronic devices in the bedroom,  and building in some time to relax before going to bed. Of course, it’s important that you are sleeping on the right bed and mattress are providing you with the right comfort and support levels. If you’re not sure if your bed comes up to scratch, take the Bed MOT to find out. For those that experience a more severe condition, breathing apparatus while sleeping may be used.

What to do next

At Dalzell’s of Markethill we want to make sure that you are getting a great night’s sleep. For us that starts with the right bed and mattress so that you get the the maximum benefit from your sleeping environment. Visit in-store today at Dalzells, your local Bedding Experts in N. Ireland. Located in Markethill, with plenty of free on-street parking and just off the A28 between Armagh and Newry, we’re a short 15 minute drive from Portadown, 20 minutes from Dungannon and Banbridge. You can of course always place your order and gain expert advice from our experienced team over the phone on 028 3755 1260 or even by Email.  Whatever way you shop with us you can be assured of A Great Deal and Expert Advice. What’s more we offer a Free Delivery and Free Collection and Recycling of Your Old Bed Service across Northern Ireland and Counties Louth, Monaghan and Dublin, with competitive rates across the rest of the UK and Ireland.

 

Beat the heat for a great night’s sleep

Keeping cool in the summer 

While we all love to see the sunshine arrive, the accompanying heat can sometimes be difficult to bear at night.

An overly warm room can make sleeping difficult often leading to restlessness and discomfort. We know from research that the ideal temperature for a bedroom is between 16-18°C (60-65°F) but when those hot, sticky nights kick in it can be difficult to keep cool.

Tips on keeping cool 

Where possible, open windows and inside doors to help create a draught and allow the air to circulate within the bedroom.

If the sun is particularly hot, keep curtains drawn, or if you’ve blackout blinds, keep these closed to prevent the room from overheating during the day.

Consider changing your duvet to a lighter tog rating – a tog rating of 4.5 tog is ideal for warm summer nights. If this is still too warm, try sleeping under a cotton sheet.

Wear light cotton nightwear to keep the body’s core temperature at the right level.

A cool shower or bath before bedtime can also help refresh and cool the body in preparation for sleep.

 

Try and drink plenty of fluids during the day – preferably water – and have some to hand by the bed if you heat up during the night.

Keep your bed clean and fresh and stick to cooling cottons or silk bedding.

If you or your partner struggle to keep cool at night, make sure your bed is roomy enough for two!  Up-sizing to a King Size or Super King Size bed can make all the difference to getting a good night’s sleep.

Avoid caffeine, alcohol or a big meal as these can cause dehydration and digestion difficulties making it uncomfortable and difficult to drop off.

If you’re thinking of buying a new bed or mattress, consider a model that incorporates natural fibres or is topped in a cooling cover. The Myers Latex Charm 5′ Mattress is a great example of this with its Coolmax Cover providing a Cool and Comfortable sleeping environment.

What to do next

Stocking a wide range of leading bed brands and bedding, Armagh Beds.com and Dalzell’s of Markethill has an extensive selection of climate control mattress options to help you find the optimum sleeping temperature. With over 500 beds in stock including  leading brands Kaymed, King Koil, Respa,Dorlux, Odearest, Slumber Night, Sleeptight, Myers and Staples there’s something for everyone at Dalzell’s.

What’s more, we offer a Free Delivery service and Free Collection Recycling of Your Old Bed across Northern Ireland and Counties Louth, Monaghan and Dublin, with competitive rates across the rest of Ireland. Our staff are on hand to advise on the best bed and mattress to suit your sleeping style. Call us on T: 028 3755 1260, email or visit us in-store today for a great deal. Or why not view our great collection of beds and mattresses online at Armagh Beds.com.

Is your sleeping position causing you back pain?

Ever woken up and thought to yourself: ‘I’m all aches and pains, I mustn’t have slept right’? This problem is more common than you think. And, for those with back problems, may be exacerbated by sleeping in the wrong position in an unsupportive bed.  Back pain is also more likely to keep you awake when your sleeping position doesn’t allow you to get the right comfort and support.  So how does your sleep position affect your sleeping habits?

Sleeping Positions

Professor Chris Idzikowski, director of the Sleep Assessment and Advisory Service, has found six common sleeping positions:

  1. The Foetus: Those who curl up in the foetus position is the most common sleeping position  – more than twice as many women as men tend to adopt this position.
  2. Log: Lying on your side with both arms down by your side.
  3. The yearner: People who sleep on their side with both arms out in front.
  4. Soldier: Lying on your back with both arms pinned to your sides.
  5. Freefall: Lying on your front with your hands around the pillow, and your head turned to one side.
  6. Starfish: Lying on your back with both arms up around the pillow.

Adjusting your sleep position

One of the most common sleeping positions is lying on your side, with your legs and hips aligned and flexed. For back sufferers this position can cause the lower spine to be rotated slightly, which may contribute to back or hip pain. One way of preventing this problem is to place a pillow between the knees and thighs, thus supporting the body and realigning the spine.

For those who sleep on their back, and experience lower back pain, a simple solution can be to either place a pillow under the knees to help maintain the normal curve of your lower back or place a small, rolled towel under the small of the back for additional support.

Front sleepers may find this position to be particularly hard on the back. One way of reducing the strain on your back is to place a pillow under your pelvis and lower abdomen and again under the head, if it doesn’t place too much strain on your back.

If changing your sleeping position still doesn’t provide you with pain relief, maybe it’s time to look at whether your bed and mattress are giving you the right support. Research conducted by The Sleep Council, in conjunction with BackCare, the charity for healthier backs found that 98% of the people surveyed agreed that a good, supportive bed could help a bad back.

Choosing the right bed and bedding 

An adjustable bed, also known as Motorised or Electric Beds, can be adjusted into various positions to make sleeping more comfortable and may help relieve back pain, poor circulation, aches and pains. By changing the position of the bed using a remote control, most Adjustable Electric Beds can be adjusted to raise the upper end of the bed which in turn lowers the back and head, or the lower end of the bed can be raised to lower the legs. What’s more, if an Adjustable Bed has been recommended to you or a family member for health reasons, and you live in Northern Ireland, request a letter from your Doctor and we’ll Zero Rate The Vat on your purchase! Yes, you will not need to pay the 20% VAT!

Other ways of preventing back ache when you sleep is to consider buying a bigger bed. This will be of benefit to both the back pain sufferer and their partner by giving you both room to stretch out and feel comfortable.  Consider too the tension of the mattress and one that is a Non-Turn model. It’s worth remembering that the right mattress will provide the correct posture and support to give you a comfortable night’s sleep. Finally, take time to choose the correct pillow.  Knowing what type of pillow suits your sleeping position is as important as choosing your preferred mattress tension. Although not designed to have the same lifespan or durability as a mattress, a good quality, comfortable pillow can significantly reduce any neck, back or shoulder pain experienced when sleeping.

What to do next

Stocking an extensive range of Orthopaedic Beds, Adjustable Beds and supportive bedding, With our expert staff on-hand to advise you on a range of beds and mattresses why not Visit Us in-store today at Dalzells, your local bedding specialists in Northern Ireland. You’ll find us in Markethill, just off the A28 between Newry and Armagh, a short 30 minute drive from Lisburn, 45 minutes from Belfast and an hour from Dublin via the A1 by-pass. You can of course just pick up the phone on 028 3755 1260 to place your order, request a quote or ask a question. Alternatively you can Email Us if that’s easier. With Free Delivery of your New Bed across N.I. and Counties Monaghan, Louth and Dublin, whatever way you contact us you’ll be guaranteed a great deal, expert advice and first class customer service. What’s more, we provide a Free Collection and Recycling Service of Your Old Bed, so you’ll not have to worry about making room for your new bed when it arrives!

Wake up to birdsong!

Make the Dawn Chorus Part of Your Daily Ritual

As International Dawn Chorus Day (Sunday 6 May) approaches, maybe it’s time to change those sleeping habits and wake up earlier.  Held annually on the first Sunday in May, International Dawn Chorus Day encourages people to rise early to listen to bird song.  Dawn Chorus Day is organised by The Wildlife Trust for Birmingham and the Black Country a UK Registered Charity and is now a worldwide celebration of ‘Nature’s Daily Miracle’.

Advantages of waking up early

  1. Harvard biologist Christoph Randler discovered in 2010 that early risers are more proactive. They were more likely to agree with statements like “I spend time identifying long-range goals for myself” and “I feel in charge of making things happen.”
  2. Sleep experts say that if you go to bed earlier and wake up earlier, your brain is charged and ready to work hard. You are at your efficient best and will get things done quicker and better.
  3. By waking up earlier you will have more time to add exercise into your daily routine. Adding regular moderate exercise to a daily routine means you are more likely to improve your sleeping patterns.
  4. Often late snoozers tend to skip breakfast. Dr Mark Pereira and colleagues at Harvard Medical School found that people who ate breakfast every day were a third less likely to be obese compared to those who skipped the meal.
  5. Studies have shown ‘morning people’ are often more positive, more optimistic and more likely to experience satisfaction in their lives.

 

How to get a good night’s sleep

If a great night’s sleep has eluded you of late,  The Sleep Council has produced the Good-Night Guide* detailing 7 practical steps to a good night’s sleep. It’s a new approach to helping problem sleepers, the idea being to build a strong association between your bed and sleep.

  1. Your bedroom – You need the right environment to get a good night’s sleep and that means a bedroom that’s pleasant, inviting and welcoming. In particular the foundation of good sleep is a comfortable bed. The right mattress can make the difference between a restorative night’s sleep and poor quality sleep resulting in tiredness and fatigue.
  2. Your lifestyle – establish a bedtime routine and maintain a regular sleep pattern. Switch off electrical equipment, dim the lights, get the right room temperature and avoid alcohol.
  3. Stress and worry – try and spend some time during the day to set aside your worries by writing things down to help clear the mind.
  4. Diet – avoid stimulants such as caffeine and cigarettes and try to get a balanced diet – avoiding sugary foods at night.
  5. Excercise – try and build some exercise into your daily routine. Exercise can help you enjoy better quality sleep and lower body temperature which also induces better sleep.
  6. Relaxation and other therapies – Relaxation exercises, such as light yoga stretches, help to relax the muscles. Or, relax by reading a book or listening to relaxing music.
  7. Hormonal balance – Changes in hormone levels as we age can cause sleep disturbances, and sleep disturbances can alter hormone levels, turning into a vicious cycle

Jessica Alexander of The Sleep Council says: “A bedtime ritual teaches the brain to become familiar with sleep times and wake times. It programmes the brain and internal body clock to get used to a set routine.”

Maybe the 18th century proverb: ‘Early to bed, early to rise makes a man healthy, wealthy and wise’ has as much relevance today as it did back in the 1700s!  Or perhaps it’s a case of  ‘the early bird catching the worm‘.

What to do next

As a Sleep Council Certified Retailer our expert staff at Dalzell’s of Markethill are only to happy to advise on your bedding needs. With a huge selection of beds and mattresses in-store and online, we’re confident you’ll find the right bed for you. As a local, independent bedding retailer we value our customers, and are always willing to strike a deal. What’s more, with Free Delivery throughout our Free Delivery Zone of Northern Ireland, and Counties Dublin, Louth and Monaghan, there’s even more reason to choose Armagh Beds.com. Not sure what to do with your old bed? No problem. Dalzell’s has a Free Collection and Recycling of Your Old Bed service available to you too. So whether you’re in Belfast, Newry or Cookstown, Dalzell’s will be only too happy to deliver your new bed and mattress. Call us on T: 028 3755 1260, Email or visit in-store today for a great deal and excellent customer service.

*The Good-Night Guide is available, free of charge, from The Sleep Council in hard copy or as a downloadable resource.