Caring for your bed

Proper care will keep your bed in good condition. Always read and retain manufacturers care instructions and ask your retailer for advice, too. Otherwise, the following tips will help you to get the best out of your bed during its natural life.

• Use a washable, protective cover to protect the mattress (and pillows) from stains. Barrier fabrics for allergy sufferers are also available.
• In the mornings, throw back the bed clothes and leave the bed to air for 20 minutes to allow body moisture to evaporate.
• Turning your mattress over from side and side and end to end every few months (every week for the first three months) helps upholstery fillings to settle down more evenly.
• Some more luxurious mattresses, with much thicker layers of fillings designed to mould themselves to the contours of your body, may retain signs of these impressions, despite turning.
• Don’t make a habit of sitting on the edge of the bed and don’t let the kids bounce on it.
• Don’t roll up or squash a mattress to store or transport it – this can cause permanent damage.
• Handles are designed to help you position a mattress on its base – do not use them to support the full weight of the mattress – they may pull out and damage the fabric.
• Don’t leave polythene wrappings on a new mattress – dampness, mildew and rotting could all result from a build-up of condensation.
• Vacuum your mattress and base from time to time to remove fluff and dust. This should be carefully done so as not to dislodge fillings or damage tufts. Open windows while vacuuming -especially if there is an asthma sufferer in the house.
• When tackling stains, use mild detergent and warm or cold water. Never over soak a mattress or base.
• Putting a new mattress on a base for which it was not intended, a new mattress on an old base or a board between the mattress and base can impede comfort and reduce the useful life of the mattress – as well as affecting any guarantees or warranties.

Out with the Old: Once you’ve bough yourself a new bed, make arrangements to have the old one disposed of (many retailers will do this for you). Don’t give it to the children, relatives, guests or neighbours. If it wasn’t good enough for you, it’s not good enough for anyone else, either. In fact, it’s a veritable health hazard – get rid of it.

How to keep cool on hot summer nights

Open windows – and doors – to create a draught

Keep your curtains or blinds drawn during the day to keep the sun out

If you’ve got an attic, try opening the hatch as hot air rises and it give it somewhere to go

Get rid of the duvet and blankets – just use a cotton sheet. Or a duvet with a low top rating

Wear light cotton nightwear – this is better than nothing as you need the fabric to absorb sweat

Have a cool shower or bath before bedtime

Drink plenty of cold water during the evening and keep a glass handy

Avoid too much caffeine, alcohol or a big meal – both can make you hot and steamy in the middle of the night through dehydration and over-active digestion

Fill a hot water bottle with ice cold water

Put your pillow case in the fridge before bedtime

Use an electric fan – the remedy for 20%. If it’s really hot, put a try of ice and a little water in front of the fan which will cool the air even more

Invest in an air conditioning unit

Next time you buy a new bed, make sure it’s big enough for two of you to sleep without disturbing each other: 5ft should be your minimum.

Children’s Bedrooms A Technology Danger Area

Latest research on kids bedtime habits has resulted in advice that parents should take televisions, computers and mobile phones out of children’s bedrooms as they prevent sleep and harm their performance at school.

And at The Sleep Council, we’re behind this advice. Distractions in the bedroom are at the root of many sleep related problems and with around two million children and young people suffering from sleep disorders in the UK, technology has become a modern day problem and only now are we seeing the impact that it is having on children’s sleep habits.

While a complete ban on electronic devices in the child’s bedroom may not always be feasible, it is possible to zone the areas of room so that there is an ‘entertainment’ zone for fun and play and a ‘sleeping’ zone for quiet and rest.

It’s not about depriving children of these activities but limiting excessive use, in particular in the hours before bed. Children don’t always understand the importance of sleep which is why it is particularly important for parents to set parameters for switching off gadgets and be stricter about enforcing appropriate bed times.

Sleep deprivation causes increased hyperactivity and other behavioural problems, as well as damaging their physical and mental development. Poor sleep habits from an early age can lead to long term sleep problems.

Here’s our top sleep advice:

- Set aside time before bed to wind down properly. This is a perfect opportunity to read with your child, or talk to them about their day.

- Limit the use of the TV, computers, gaming machines etc before bed.

- The bedroom should be free from distractions such as TVs etc and clear out clutter. Make sure it’s cool, quiet and dark.

- Keep regular bedtime hours. A good sleep routine will work wonders.

- Know how much sleep your child needs. As a general rule of thumb toddlers need around 12 hours of sleep a night; children aged four to six – 10.5-11.5 hours; six-12 years olds – 10 hours; and teenagers – around eight to nine hours.

Apple Rumor Mill Again Heats Up With Reports Of Big-Screen iPhones

Apple is working on developing a larger-screen iPhone. This time the source is Bloomberg, and the report is that not one, but two such phones are likely in development. Both are slated for release as soon with next year’s iPhone refresh, perhaps in September 2014. The models are believed to contain 4.7-inch and 5.5-inch screens, which would push Apple into the phablet category for the first time. It’s possible the screens will also incorporate some curvature to the glass, though it’s more likely that would involve the screens partly wrapping around the phone as opposed to anything more radical like the new curved models from Samsung and LG.

If the rumors at last prove true, it will fit with Apple’s continued catering to the high-end customer. While the company doesn’t provide a sales breakdown, there are numerous reports that the new top-end iPhone 5s is doing even better than expected relative to the slightly less expensive 5c model. What Apple would do to the lineup next year if it brought two larger models to market is unclear. Given its faith in the 4-inch screen, it seems certain at least one of those models would carry over and become the free-on-contract phone in the U.S. and the lowest-price phone in unsubsidized markets. Most likely, that would be the 5c.

In addition to the larger screens, Apple is said to be working on new touch sensors that can detect differing amounts of pressure. The Bloomberg

Bloomberg report suggests those won’t be ready for next year and, in fact, it seems likely that Apple wouldn’t combine too many major rollouts at once. The reality is the 5s arguably brought too many changes with it to fit the Apple “it just works” mantra cleanly. Between iOS 7, the new 64-bit A7 processor and the TouchID fingerprint sensor, enough was changed that the 5s likely experiences more app crashes and reboots than any iPhone before it. (I say this with some first-hand experience). While the end result might still be acceptable, Apple is likely to be somewhat more cautious in changing out too many of the internals going forward in a single model year, especially if a major redesign of the screen and the externals finally comes to bear.

One unknown is whether Apple’s recent supply deal with GT Advanced Technology to make sapphire crystal would impact these designs. Apple currently uses sapphire to protect the fingerprint sensor and camera lens in the iPhone but there is speculation it might cover the entire screen with it going forward. It’s possible that these new designs will make use of the GT-supplied sapphire but not clear in what way.

Either way, should the larger iPhone finally materialize, it will be nothing but good news for Apple. The company has been ceding market share even at the high end as some number of customers has chosen Android-based phones due to Apple’s one-size-fits-all offering. With iPad, the company has been hugely successful offering two models and is rumored to be considering a third, larger model for 2014. Similarly, it offers notebook computers in multiple sizes. A three iPhone lineup would likely add billions in incremental revenue to Apple’s fiscal 2015. Further a radical redesign of the iconic iPhone would similarly be well received. While the design has been refined with each generation, iPhone 5s is very much a derivative of the 2010 iPhone 4. Apple, as always, had no comment. But this bears following.

How to keep warm on a cold winter’s night

Wear night clothes such as pyjamas or a large T-shirt to keep you warm. Natural fibres such as wool, cotton or silk will keep you warmer than synthetic materials.

Have a warm bath just before you go to bed. This will gently warm and relax you to help you feel sleepy.

Have a warming, milky drink.

Try to take some exercise which will get the circulation going to help keep the body warm – but don’t do vigorous exercise too close to bed time as you may feel too invigorated to sleep.

Keep the bedroom warm, but not too hot, and free from draughts.

Look for a mattress which has a thicker side for use during the winter. A soft sleeping surface is a better insulator than a flat one. Use a fleecy underblanket to retain the heat.

Choose a duvet with a high tog rating or use several layers of bedding rather than one single layer. Layers will trap warm air and are easily removed if you get too hot.

A hot water bottle is an ideal way to keep warm once in bed. Make sure it has a cover on it to avoid scalding and also so that it won’t feel cold in the middle of the night. Electric blankets are ideal. Underblankets will warm the bed up before you retire for the night, while overblankets maintain a constant temperature throughout the night.

Sleep – The Key To Exam Success

With schools study leave in full swing, students revising for their GCSE and A level exams will be feeling the pressure to succeed.

As they battle through the most stressful month of the school year, The Sleep Council has some tips for surviving The Exam Weeks – with a good night’s sleep being one of the most important tools for doing well.

Said Jessica Alexander of The Sleep Council: “How students manage exam-time stress can have a huge impact on their ability to perform under pressure.

“Exam time has always been stressful, but loss of sleep, increased caffeine consumption and unhealthy snacking are sure-fire ways to create a less than optimal exam-time performance.

“Lack of sleep can end up clouding judgement or increasing the number of mistakes made. Students need to get at least six to eight hours of sleep a night, particularly on the night before an exam.”

Here then, are The Sleep Council’s tips to surviving the dreaded summer exams:

• BE PREPARED: The best way to manage stress and anxiety around exam time is to be as prepared as possible. Draw up a rough ‘revision timetable’ of what you need to revise when to ensure every subject is covered – and stick to it!

• SLEEP WELL: Most people need at least six to eight hours of sleep every night – so no pulling an all-nighter to cram for an exam! Lack of sleep results in poor coping strategies for managing stress and ‘fuzzy’ thinking. The best bet by far is to study often and in advance and build in a good rest before the big day. Sleeping on a comfortable, supportive bed can really help with a good night’s sleep.

• GET PHYSICAL: Physical exertion provides an outlet for mental stress. Let off some steam by walking, running, getting involved in a sport etc.

• PRIORITISE: The sheer amount of revision to be done can sometimes seem overwhelming. Set priorities and work on the most urgent first. Break tasks down into manageable chunks and set goals that are reasonable.

• PRACTICE A RELAXATION TECHNIQUE: Relaxation techniques can help to create a sense of calm and are simple to perform in the bedroom without any special equipment. Deep breathing with your eyes closed is a simple way to remedy stress. Focus on your breath as you deeply inhale and exhale.

• CHANGE THE SCENERY: Persistence is key when it comes to studying, but a change of scenery can reduce stress levels.  Head outdoors to breathe in some fresh air and, if possible, take a walk to a picturesque place with trees, flowers or other comforting surroundings. Sprucing up your space is another way to change the scenery when you can’t break away. Hang new pictures on the wall, or add some new cushions to the room.

• SOCIALISE – A LITTLE!: Getting together with friends is another healthy way to blow off steam and chat with others who know just how you feel. Sometimes just being around other people who understand is enough to feel better – at other times, talk about your stress and ask for help from family and friends

• EAT WELL: Stress eating can seriously disrupt healthy eating habits. Keep healthy, easy-to-eat snacks around such as nuts or fresh fruit.

• POSTIVE SELF-TALK: Thoughts, feelings, and behaviour are connected so it’s important to monitor self-talk, focus on the present, set realistic goals, and remain appropriately optimistic.

Sleeping Tips For Early Bird Entrepreneurs

A new breed of ‘crack of dawn’ entrepreneurs is turning the working day on its head.

Said to include the Obamas, Apple CEO Tim Cook and US Vogue editor Anna Wintour, the uber early risers leave their beds as early as 4.30am to get ahead of their day and make the most of the calm before the working day storm.

Generally thought to be planners and forward thinkers, larks are often more studious than their late night counterparts, the owls. These late night birds tend to be more creative types – innovative, extrovert and flexible.

Said Jessica Alexander of The Sleep Council: “People have always tended to fall into two camps when it comes to sleeping habits but we’re hearing about a growing number of high profile business leaders who start their day while the rest of us are still buried under the duvet.

“But whether you are a night or morning person, stealing too much sleep from either end of the day will ultimately take its toll. Most of us need a good seven to eight hours of solid sleep a night to really perform at our best – start scrimping on that and people are in danger of becoming too tired to be truly effective.”

Here then are The Sleep Council’s tips for joining the ranks of the early bird entrepreneurs:

• If you’re determined to make an early assault on the day, make the transition gradually. Set the alarm 10 minutes earlier every two or three days and phase in the early starts over the course of a few weeks.

• If you’re going to rise early, then go to bed at a correspondingly early hour. As your alarm time creeps forward, so must your bedtime. To make the early morning adjustment, set three different alarms – each timed to go off about a minute apart. Place the final alarm in a spot in the bedroom where you will have to get out of bed to turn it off.

• Use light to boost your early morning alertness. In winter, use of wake-up lights stimulates the production of hormones to help us get up and go and will also help with resetting your body clock.

• Sleep Council research shows that high flyers tend to recognise the importance of sleeping in a comfortable and supportive bed – and are more likely to invest in buying a really good quality mattress. Spend as much as you can afford on a new bed – and buy as big a one as your bedroom allows.

• Don’t be tempted to lie-in for too long at weekends to make up for all the early starts. Keeping regular hours is important to maintaining body clock routine – and straying too far from it will just leave you feeling tired and lethargic come Monday morning.

• Remember, to effect change, you have to change your behavior. And once you’ve successfully made the transition to early morning riser, make the most of the extra time you’ve gained by doing all your important planning and thinking while you feel at your freshest and the day is at its quietist.