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How can sleep deprivation affect your health?
Sleep deprivation isn’t just uncomfortable — it can also be deadly As any parent of a newborn baby will tell you, nothing is worse than sleep deprivation. It can spoil the whole day, leaving you feeling groggy, achy, and upset. Additionally, not getting enough sleep can also be detrimental to your health. Read on to find out more about the health impact of a poor night’s sleep, and discover a solution to improving both sleep and wellness. Don’t do yourself harm by depriving your body of sleep. Instead, give yourself the best shot at a restful slumber by investing in a quality mattress. Let our team at Sleep Republic can help. Check out our incredible hybrid mattresses, and head off to the Land of Nod. How much sleep do you need to stay healthy and functional? Different people need different amounts of sleep to function, and we all need different lengths of sleep as we get older. A newborn baby, for example, might require around 17 hours sleep, while a school aged child might need between 8 and 11 hours. Typically, adults require between 7 and 9 hours sleep. There are exceptional cases — people who function optimally on more or less sleep than that — but 7 to 9 hours is the typical recommended range. With less than 7 hours sleep, you might start to notice the symptoms of sleep deprivation. Sleep deprivation causes cognitive and mental health issues Sleep deprivation can cause a host of different cognitive and emotional issues. Studies suggest that not getting enough sleep can hamper brain activity and functioning, resulting in a lack of alertness and decrease in the functionality of memory. Additionally, not getting enough sleep can increase the level of stress hormones in the brain, reducing new cell production. Sleep deprivation makes life more dangerous With reduced attention and working memory, otherwise safe activities can be much more dangerous for people who are sleep deprived. For example, driving becomes much more dangerous. Studies show that, in terms of impact on your driving, sleep deprivation is similar to having a raised blood alcohol level. Tired drivers make mistakes and miscalculations that they would be less likely to make had they benefited from adequate sleep. Blood pressure issues can occur when you don’t get enough sleep Sleep deprivation isn’t just unpleasant, it can also have longer lasting health impacts. Studies indicate that there is a link between health conditions (like high blood pressure and hypertension) and bad sleep (insufficient sleep duration and poor quality sleep). Keep your immune system strong by getting enough sleep Scientists have shown that sleep deprivation is associated with immunodeficiency. There is evidence to suggest that your immune system is compromised if you’re not getting enough sleep. Conversely, people who get plentiful sleep are less likely to catch colds, and tend to have stronger immune systems. What mattress is best for a good night’s sleep? There are many reasons that a person might suffer from sleep deficiency, like circumstantial factors (noisy neighbours or family members), irregular working hours, or issues like insomnia. A big reason that people suffer from sleep deficiency is discomfort. There are a number of reasons why a person might experience discomfort when trying to sleep. For example, they might either be on an uncomfortable mattress, or be sleeping on a mattress which seems comfortable, but which provides insufficient support that causes back and neck pain. To consistently get enough sleep and avoid the negative consequences of sleep deprivation, it is important to have a mattress that is both comfortable and also offers the right amount of support for your muscles and joints. That’s why our team at Sleep Republic has devised a hybrid mattress, with foam for comfort and springs for support. Improve your health by getting Sleep Republic’s award-winning mattresses delivered direct your door. It’s a risk-free investment: we offer a 150 night trial, because we’re so sure you’ll love it.
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Can digestion affect sleep?
How to improve digestion while sleeping Snacking and sleeping are some of our favourite pastimes and many of us are as picky with our mattress as we are with our Netflix menu. But for the other type of comfort and late-night eating generally the question is often asked is eating close to bedtime a good idea and does it help or hinder sleep? Disclaimer: For advice on digestion and sleep, consult your doctor about the safest and healthiest measures that suit your particular goals. We all crave comfort at its core. At Sleep Republic, we can help you get there with the perfect hybrid mattress for you. Buy now and test your mattress for 100 days, completely risk-free. Timing your last meal Go to bed hungry, and you’ll likely have trouble falling asleep. Eat a large meal, and afterwards, you may feel like dozing off. It seems like food may be the key to a big snoozefest. So why does eating just before bed get such a bad wrap? According to the Mayo Clinic, there is some evidence that eating late in the day actually makes it harder to sleep. It’s worth honing in on your digestive clock and understanding how digestion works. The digestive system is our bodily system that breaks down food after we eat. The time it takes varies from person to person but is approximately 3 hours for the stomach to break down food and pass the partially digested results to the lower intestine. For this reason, you’ve probably heard the old adage, limit how much you eat in the evening, and avoid eating 3 hours before bedtime. Hence why a big meal at a late-night soiree or gorging on a bunch of snacks just before hitting the sheets may make it harder to fall asleep. Some simply feel uncomfortable. If this is not an issue for you, then you are lucky. But for others, you may wish to avoid large meals late in the day, or pre-slumber. Diet and sleep If you’re thinking about the ‘when’, it’s worth considering the ‘what’ as well. Certain foods may either stop you from falling asleep or interrupt your sleep. Digestion also depends on the amount of food you’ve eaten, so a large meal may take longer. The following tips by Harvard sleep expert, Dr Epstein may help you decide whether what you are about to ingest could impact your sleep: Caffeinated food and drinks may make it hard to fall asleep and cause sleep to be fragmented if consumed too close to bedtime. This depends on the individual, but caffeine may stay in your system for up to 7 hours. Alcohol often has a big impact you may fall asleep quickly, but once it’s worn off it can lead to fewer restful stages of sleep. Spicy foods (and some medications) for some people may cause heartburn, or stimulate chronic heartburn known as gastroesophageal reflux disease (GERD) consult your GP if this is an issue. Foods with lactose may cause issues for people who are lactose intolerant and don’t have the enzyme to breakdown the main sugar in milk. An accredited nutritionist, dietitian or your local GP can offer guidance on your diet that is specific to your body, any intolerances or sensitivities and individual health requirements. Keeping a healthy digestion system If you are conscious of maintaining a healthy digestive system, other factors include: Drink water! Water is essential for good health and helps break down food so your body can absorb nutrients Keep a balanced diet and be sure to pack your fridge with plenty of fruits, vegetables and whole grains Maintain a healthy weight Include physical activity in your daily routine Our digestive system evolves as we age, so developing healthy and sustainable habits early on, will hopefully put you in good stead for your later years. Tips to manage a late-night appetite Below are some tips if you do have an appetite just before you hit the sack: Keep late-night munchies to a minimum Opt for a low-calorie option like certain fruits Try to avoid chocolate if it contains caffeine Try to avoid fatty foods or acidic foods just before bed If late-night hunger pangs are a regular occurrence it might be worth a consult with an accredited nutritionist or dietitian to discuss whether there are alternate options for more satiating meals throughout the day that might minimise late night urges. Once your digestive comfort is in check, overhaul your mattress comfort and consider an upgrade to your sleeping quarters with Sleep Republic’s cornerstone hybrid-mattress. Our friendly team are always happy to answer any questions on why our high mattress is the ultimate choice for a perfect night’s sleep.
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Best positions for sleeping with IBS
How to manage the effects of IBS while you sleep Trying to sleep with pain or discomfort can be challenging and even exhausting. If IBS wreaks havoc on your bowels, getting some shuteye amidst bloating or frequent trips to the loo, might feel like a distant dream. While there’s no medical ‘silver bullet’ for this common digestive condition, attaining rest with an excellent quality mattress and comfortable sleep position for your body will certainly put you in good stead. Visit us at Sleep Republic to learn why our technologically advanced mattress is the ultimate choice for comfort, support and superior slumber. You can try for 100 days, completely risk free. If you don’t like it, you can return for a full refund. What is IBS? Irritable bowel syndrome or ‘IBS’, is a gastrointestinal disorder that affects around 1 in 5 Australians at some point in time. With IBS, your gut becomes more sensitive, and the muscular contractions of your intestines don’t work the way they should. The severity of the disorder varies from person to person. Some people experience symptoms that come and go and are simply a nuisance. Others have severe daily bowel problems that affect work, general enjoyment of life and importantly their ability to sleep. As a disorder, it can be rather elusive as symptoms may change over time, or someone may experience severe symptoms for several weeks and then feel be symptom-free for months or years. Common symptoms of IBS Many with IBS remain undiagnosed. But cramps in the tummy and awful bloating can really interfere with our basic needs — like getting a good nights sleep. Some of the common signs of IBS include: Abdominal pain or cramping (often relieved by passing wind or faeces) Alternating diarrhoea and constipation A sensation that the bowels are not fully emptied after passing a motion Bloating and gas Mucus present in the stools Nausea *Please note that none of these symptoms, however, are exclusive to IBS. Although the symptoms of IBS often change over time, people tend to develop their own pattern. For example, some people have mostly diarrhoea, some have mostly constipation and others have abdominal pain without a major change in bowel movements. If you are concerned about signs of IBS seek advice from your local GP or experienced health professional. Is there a best position to sleep with IBS? It’s not uncommon for people who experience symptoms of IBS to have trouble getting comfortable when it’s time to hit the hay. Is there an optimal way to lie? For those who experience bloating, for example, sleeping on your stomach will likely feel unpleasant. There is no scientific evidence that says which sleeping position is best for people with IBS. But exploring what’s best for your body and your condition, by trying out different positions – can help you decide if one particular position feels betters than another. Some sleeping position alternatives if you are experiencing discomfort: On your side On your side with a pillow between your legs On your back On your back with a pillow under your knees On your back with your head raised There are pros and cons to each, so aside from switching it up to find what works, it’s best to consult your doctor for individual advice. Hopefully, with some small adjustments, relief and relaxation will be just around the corner. Other considerations for choosing the right sleeping position While IBS and digestion more generally are factors that may have you trying out different sleep positions — there are other ones that will come into play to find the best slumber. Personal preference, along with physical and medical conditions are all part of the equation including: Age Back and shoulder pain Sleep apnea Snoring Pregnancy There’s really not a one-size-fits-all solution. But a high-quality mattress that offers proper body and in particular lumbar support can make a world of difference. Also having some pillows or a bolster and experimenting with exact placement and height can be an easy fix. Learn more about Sleep Republic’s highly awarded mattress. Contact us today and talk to our friendly team. With over 20 years of expertise we love to see our superior mattress design translate to customer comfort and satisfaction.
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How long should I stay awake to be healthy?
Knowing the right to time to get some much-needed sleep Sleep is just as essential as food, water, and exercise. As a human being, you need to nourish your body with sleep in order to reach full physical and mental performance throughout the day. Sleep is also beneficial for mental health and general wellbeing. However, so many of us get so little sleep that it has become a modern-day health crisis. Sleep Republic is here to help you get the correct amount of sleep for you, every single night. We do this by including cutting edge technology and high-quality materials in the design of our mattresses. Buy yours now and try for 100 days, completely risk-free. How long should I go without sleep to be healthy? Most adults need at least 7 to 8 hours of sleep every night, or every 16 to 18 hours. However, exactly how long you should stay awake depends on a range of factors, including: Age. Babies, children, and teens require more sleep than grown adults. However, it’s a myth that elderly people need less — they often get a lower quality of sleep, and tend to make up for this during the day. Exercise. High-level athletes and people working physically demanding jobs require more sleep than average. Those working sedentary jobs still need the required 7 to 8 hours, though. Genetics. Genetically, some people just need more sleep than others. Adults may require up to 11 hours of sleep to feel well-adjusted throughout the day. The best way to evaluate your needs is to start a sleep schedule and listen to your body. Changes to your exercise routine, travelling across time zones, stress, alcohol, sugar, and caffeine, can all affect how long you stay awake, to name just a few. What happens if I stay awake too long? Staying awake for too long can have an incredibly detrimental effect on your health. This is why sleep deprivation is viewed as an effective but inhumane form of torture. The concept of working, studying, or partying through an ‘all-nighter’ is often romanticised. But in reality, this is sleep deprivation, and it’s very serious. Let’s take a look at a breakdown of how the body responds to sleep deprivation: 16 hours without sleep This is pretty standard for most people. After 18 hours without REM sleep, children will start to get irritable and angry, while adults will start to feel tired. 24 hours without sleep This is also a common occurrence for many people around the world. At this point, your health is not affected. However, your performance is. 24 hours without sleep is comparable to a blood alcohol content of 0.10 — twice the legal limit. 48 hours without sleep This ranks as extreme sleep deprivation. Here, your brain is severely impaired. Your reaction time is slowed, while it is nearly impossible to retain new information and memories. Auditory and visual hallucinations are also common at this stage. 96 hours without sleep You’ll start to have frequent microsleeps — brief, quick periods of sleep with almost no knowledge that they even happened. The urge to sleep becomes almost unbearable. Sleep deprivation psychosis will also set in, distorting your perception of reality. At the core of sleep deprivation is the concept of ‘sleep debt’. Once you lose sleep, it’s very hard to pay the debt back. Having poor sleep all throughout the week cannot be reversed by sleeping in on the weekends. And on the other hand, big weekends of partying will affect your energy levels and cognitive performance all week. I get 8 hours of sleep usually. Why do I still feel tired? After all the talk about hours in this article, it’s important to mention that, like many things in life, sleep comes down to quality over quantity. Sleep isn’t just a case of putting your head on the pillow and drifting off. It’s actually a full cycle of states that contribute to your overall wellbeing. Quiet sleep or non-REM sleep Quiet sleep allows the body to repair itself and prepare for the next day. This stage of dreamless, perceivably restless sleep is the precursor to REM sleep, where you do your dreaming. There are 3 distinct sub-stages of this stage: Stage N1: 5 minutes into light sleep, and your muscles begin to relax. You can still be easily roused here. Stage N2: Lasting up to 25 minutes, this stage sees your eyes go still and your brain activity becomes irregular. Stage N3: Otherwise known as deep sleep, you’ll be very hard to wake in this stage. Dreaming sleep or REM sleep Just as quiet sleep repairs your body, dreaming sleep heals and prepares your mind. In this state, your mind is asleep but alert. It is theorised that the brain is hard at work cataloguing and organising, doing away with useless pieces of information that we retain throughout the day. This may be the basis of our dreams, and why they are sometimes so incoherent. You enter REM sleep every 90 minutes or so during the night, or around 3 to 5 times, depending on how much sleep you get. Your first period of dream sleep may last a few minutes, while the last may last up to 30 minutes. It’s incredibly important that the body and the mind benefit from the correct architecture of quiet and dreaming sleep. There are many factors that can help you avoid disturbing this careful balance, including: Creating and sticking to a regular sleep routine every single day Developing a bedtime routine to help wind down after a long day Lessening blue light from TVs, phones, tablets, and computers Getting 30 minutes of exercise every day, and not before bed Avoiding caffeine, sugar, alcohol, and tobacco close to bedtime Managing stress and worry throughout the day more effectively If you are going too long without sleep, you owe it to yourself to create a better sleeping environment. This means blocking out noise and light, and ensuring that you have the best possible mattress. Sleep Republic uses only the highest quality materials to produce our award-winning mattresses. Buy yours now, and have it delivered fast. We also offer 150 nights for you to try out your mattress, completely risk-free.
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Is it okay to workout before bed?
To get a good night’s sleep, when is the best time to workout? Sleep and exercise are two of the most important factors of a person’s wellbeing. But how do the two work together? What is the best way to sleep to stay physically fit, and what is the best way to exercise to improve the quality of your rest? At Sleep Republic, we stay up to date with the latest sleep-related developments. Scientists are constantly discovering new facts about exercise and sleep, and we stay abreast of their work to help provide our customers with the best rest possible. In this article, we will answer questions like: What is the connection between rest and exercise? Is it OK to workout before bed? What is the best time of day to exercise if you want to improve your sleep? Can a good night’s sleep improve your workout? Nobody knows about sleep like our team at Sleep Republic. Take the first steps towards better rest, and better exercise, by finding out more about our expertly engineered hybrid mattress. Is it harder to get to sleep after working out? Some people might speculate that working out can use up your extra energy, and is, therefore, a good thing to do before going to bed. Others are of the opinion that getting all worked up at night will make it harder to go to sleep. But what does the science say? Studies suggest that most people don’t struggle to go to sleep after a workout. However, there is some anecdotal evidence that some people do find it harder to get to sleep after physical exertion. If you’re one of those people, what should you do? How long should you wait after working out before sleeping? There are a few reasons why a person might struggle to get to sleep after working out. It could be that the level of exercise being undertaken is of too high an intensity. Alternately, it might be because they’re trying to go to sleep immediately after their workout. A study in 2018 suggested that people should try waiting for an hour after exercise before they try to go to sleep. As well as being good sleep advice, it’s probably good hygiene and health advice too; after working up a sweat in a workout, you should take the time to wash and rehydrate. Can working out help you go to sleep? As anybody with a sedentary lifestyle can reliably tell you, not exercising can result in poor sleep. Indeed, polls indicate that regularly exercising at any time of day can help you sleep soundly through the night. So, while some people might find it difficult to doze off immediately after they’ve completed high-intensity training, exercise is thought to be an overall good thing for the integrity of your sleep. Is it better for your fitness to work out in the evening? We’ve spent some time looking at the impact of exercise on your sleep, but what about the impact of sleep on your exercise? It goes without saying that people have more energy when they’re well-rested. But can the time of day you’re exercising have an impact on your workout? Well, research indicates that working out at night, towards the time when you’d usually go to sleep, can actually have positive impacts on your exercise. Many people find that they can work out harder in the evening when they’re not as drowsy as in the morning, with flow-on boosts to cardio and strength training. Additionally, hormone fluctuation can improve muscle function and strength for faster toning up at evening workouts. The quality of your sleep is important for your fitness It is clear that there’s a relationship between exercise and sleep. Working out can expel excess energy and help you nod off, and a great night’s sleep can help you recover from a strenuous workout, improve muscle recovery, and increase gains to your fitness. And a bad night’s sleep on an uncomfortable mattress that causes back and neck pain? That can have a negative impact on your work out. So, if you want to kickstart improvements to your sleep, exercise, and overall quality of life, why not start with a new mattress? While scientists have been studying the mysteries of the human body, our team at Sleep Republic has been studying how to make the perfect mattress. With high definition pocket springs and gel-infused memory foam, our Sleep Republic mattress is a dream.
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How long after you eat should you sleep?
Is eating before bed bad for you? As far as activities go, eating and sleeping might seem like they are worlds apart. One is active and in pursuit of energy, while the other is passive but essential for resting the brain and body. However, eating and sleeping are linked through many things, including timing and biological function. So how long after you eat should you sleep? This article will take a look at the science of eating and sleeping, and how each works on the body — both independently and in tandem. We will also examine ways to hack your body to get the most out of these bodily functions. After all, they are both essential if you want to remain healthy and sane as you grow older. Sleep Republic is here to give you inside knowledge about the science of sleep. We know that better sleep begins with a great mattress. Buy yours today with fast shipping and a guaranteed 150 night trial. How long before bed should you stop eating? This is an easy one; for optimal digestion, one should not go to bed more than 3 hours after eating a substantial meal. Your body needs this window of time to begin the digestion process. Going to bed any earlier can lead to discomfort in the form of indigestion and heartburn. This is not a blanket ban on all food and drink after a certain time. Some people may eat dinner early and go to bed late. If hunger returns, you can still eat a light snack without having any digestive issues at night. Drinking water is also encouraged — but don’t drink too much, lest you wake up in the middle of the night with an urgent need to relieve yourself. What is the relationship between food and sleep? Your circadian rhythm — the body clock — runs every single cell in your body. It is synchronised with a range of environmental factors including exposure to daylight, weather, and changes in the timezone. The circadian rhythm dictates a range of biological functions including: Hormonal levels and changes Responses to medication Appetite and thirst Energy levels and sleepiness To be specific about the relationship between food and sleep, we have to go deeper. Insulin — the hormone that regulates metabolism and glucose absorption — acts as a timing signal to cells throughout the body. When this is disrupted, the circadian rhythm is upended, leaving the whole body clock in complete disarray. What are the dangers of eating too close to bedtime? As we covered earlier, eating a hearty meal just before sleep can grant you a plethora of digestive issues. It’s also true that eating fatty, sugary, or caffeinated food and drink before bed will probably keep you in a restless state as the stimulants and sugars are absorbed by the body. However, the dangers of eating too close to sleep go far beyond simply a few restless nights a week. Circadian disruption can have a range of adverse health effects for those experiencing long term changes to eating-sleeping patterns. These risks include: Metabolism disorders, like type-2 diabetes and obesity Sleep disorders, like chronic fatigue, insomnia, tiredness, decreased alertness, and memory problems Cardiovascular diseases like stroke and heart disease Cognitive decline and behavioural disorders leading to poor performance and stress Fertility problems as the hormonal patterns are disrupted Mood disorders, including irritability, anxiety, and depression The sleep-deprived, long-distance travellers, and shift workers are at a greater risk than other segments of the population. However, the negative effects of a disjointed eat-sleep schedule can be mitigated with a bit of extra care. What are some tips for the optimal eat-sleep schedule? Meal timing and light exposure are imperative for promoting a steady circadian rhythm. Here are our top tips for making sure your body clock stays regular every day, and in any season: Adopt a regular eating and bedtime routine Try your best to avoid naps during the day Eat at least 3 hours before you plan to sleep Load up on serotonin-producing foods like low-fat dairy, apples, and grapes Avoid caffeine, sugar, alcohol, and nicotine close to bedtime Increase your daily exercise, but don’t exercise close to bedtime Manage your exposure to light by avoiding electronic devices close to bedtime There’s no one solution for everyone, especially if you have a disjointed schedule. It’s best to talk to your doctor about what you need to change in your diet and lifestyle to get better sleep. Whether you eat late or early, you should be getting the best night’s sleep possible. With Sleep Republic’s award-winning mattress, you can do just that. Order today for quick delivery around Australia, and a 150 night trial of risk-free sleep.
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How much sleep do successful people get?
The sleep routines of highly successful people Many famous people — from the prophet Muhammad, to New York rapper Nas — abide by the saying that ‘sleep is the cousin of death’. To those that walk the corridors of power, sleep is misspent time. Misspent time provides fewer opportunities for success and prosperity. For this reason, you may have heard various claims that famous people have strange, usually minimalist sleep habits. For the most part, the sleep routines of successful people are actually pretty normal and easy to replicate. However, there are some more extreme methods that high performing people undertake to get the most out of their time and body. We’ll take a look at some of these interesting sleep cycles and how can benefit — or impede — the human body. At Sleep Republic, we believe a good night’s sleep starts with a high-quality mattress. We’ve combined high definition pocket springs with comfort layers like gel-infused memory foam, to create the ultimate foundation of comfort. Monophasic sleep cycles Monophasic sleep cycles are the most common sleep cycles for people all over the world — where one sleeps for a single, extended period during the evening. However, celebrities and other successful people often report minimising or maximising these periods to better fit with their busy waking schedules. Who uses this sleep cycle? In short, many people get by with just the one unbroken sleep cycle. Here are some interesting examples: The late NBA superstar Kobe Bryant had such a busy schedule (even in retirement) that he could only afford 4 or 5 hours of sleep per night. Conversely, LeBron James is able to get 9 or 10 hours of sleep per night, followed by several 1-hour rests during the day. Even Donald Trump has boasted about surviving off 3 to 4 hours of nightly sleep. Polyphasic sleep cycles Polyphasic sleep cycles are an intense method of maximising productivity through waking hours. These sleep cycles split sleeping time into small but regular increments. The scientific understanding is that when someone undertakes a polyphasic cycle, their mind and body adjust to incremental sleep, allowing sleepers to feel rested off much less total sleep time. The Uberman Sleep Cycle is the most prominent example of polyphasic sleep cycles undertaken by celebrities. This sleep cycle sees practitioners sleep 30 minutes every 4 to 6 hours. As such, Uberman sleepers may only get 2 hours of sleep per day, leading to an increase in productivity. Who uses this sleep cycle? Leonardo Da Vinci was a big proponent of the Uberman Sleep Cycle, as was fellow inventors Nicola Tesla and Thomas Edison. However, it is not limited to thinkers. US swimmers Ryan Lochte and Michael Phelps employed similar sleep cycles leading up to championships. Biphasic sleep cycles Biphasic sleep cycles split the requisite period of sleep into two separate events, usually a short daytime nap followed by a longer nighttime sleep. This method is also familiar to those living in warmer climates. Just look to the Spanish siesta or Croatian pižolot. Biphasic sleep can reportedly have many benefits for healthy adults, including: Avoidance of the hotter parts of the day for manual labour Reduced risk of cardiovascular disease through stress Improved post-lunch digestion and heartburn reduction Who uses this sleep cycle? Winston Churchill liked to sleep for 5 hours every night with a 2-hour nap after lunch. Charlemagne, emperor of France, also like to put his feet up after his midday meal. With sleep and success, there’s no magic number Everyone sleeps differently. For example, some billionaire entrepreneur philanthropists like Richard Branson and Bill Gates begin and end the day with a heavy and light workout, respectively. They require over 7 hours of uninterrupted shut-eye before beginning the day anew. Famous writers like Truman Capote and Edith Wharton remained in bed to begin their daily writing, preferring to remain slightly tethered to the creative dreamspace of the previous evening. Many people think there is a magic formula for the adequate amount of sleep, but really — it’s up to the individual. How much sleep you need depends on what you require to function. Your biology and lifestyle determine the hours of sleep you will need. It doesn’t really have much of an impact upon success — as long as you are getting enough to perform. Whether you want to get the standard 8 hours, or you want to hack your body to increase your productivity, sleep is vitally important to your health. Great sleep begins with a good mattress. Order now from Sleep Republic and enjoy fast shipping around Australia, with a 100-night risk-free trial.
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How to fall asleep early
Straightforward instructions on how to fall asleep quickly Most people understand the importance of sleep. We routinely get told about the health benefits — like it’ll help you retain memories, restore balance to your body, and so on — but it can be hard to fall asleep as soon as your head hits the pillow. In fact, almost 60% of people regularly have a hard time falling asleep, or staying asleep. Some people may lie awake for hours before finally nodding off, while others can fall asleep quickly, but experience difficulty staying asleep for long. Well, we’ve got some tips and tricks that will help you fall asleep quickly, and stay asleep. At Sleep Republic, we’re experts on all things sleep-related, and we know for a fact that it starts with a well-constructed mattress. A good mattress will help you fall asleep quickly As we said above, falling asleep fast starts with your mattress. You want a supportive, yet comfortable, bed you can sleep on. One that isn’t lumpy, or contains broken springs. You want a mattress which enables your body to regulate your temperature at night so you don’t wake up in a cold sweat. Our mattress does all this, and more. We’ve packed the maximum amount of pocket springs into one mattress, and combined comfort layers like gel-infused memory foam, dynamic edge support, and natural latex, to create the most comfortable sleep environment. Create a routine around your bedtime It takes practice, but if you perfect the habit of creating a nightly routine around going to bed, it’ll help send cues to your body it’s time to shut down for the night. You could try: Using an air infuser with lavender oil, a natural sleep aide Make a playlist filled with sleep-inducing or calming music, to help wind down as you go to sleep Take all technology out of the room, so you don’t have the option to become distracted by watching television Take a warm bath or show before bed Your body temperature changes as you go to sleep, in accordance with your circadian rhythm. Typically, most people cool down when they lie down, and warm up when they get up. If your room is too warm, you might have a hard time falling asleep. After you take a warm bath or shower, your body cools down pretty rapidly. This sends signals to your brain to go to sleep. Don’t nap during the day We know it’s tempting, but try to avoid napping during the day. Daytime napping often leeds to shorter sleep duration, and lower sleep efficiency. If you absolutely have to nap, try to limit to 30 minutes or less, as this won’t allow your brain to progress through sleep cycles. Hack your circadian rhythm The circadian rhythm is your internal timekeeping system. It responds to natural light, and sends signals around your body as night falls, to prompt you to go to sleep. People who experience poor sleep often need to reset their circadian rhythms. Here’s how you can do that. 1. Experiment with exercising at different times of the day Some people find that exercising at night is too stimulating, so they’ll perform their workouts in the morning, while others have the opposite experience. Try morning exercise for one week, then night exercise the next, and play around to see what works for you. 2. Get outside during the day Because the circadian rhythm responds to natural light, it makes sense you should try to get outside during the day. Take a lunch break and sunbake if you can, or open up the house so you can let in plenty of sunlight. 3. Keep your room dark at night As night falls, go upstairs and close your curtains or blinds. Turn on a lamp, so you don’t have to switch on the main light as you make your way up to bed later. Keep any lights in the room soft, and try to avoid switching on any other lights, like in hallways or bathrooms, as you go to your room. Some people even brush their teeth in the dark, just to avoid turning on the bright harsh lights of the bathroom! But remember, the best way to fall asleep fast is to take away the pressure Part of the reason people have trouble falling asleep is that there is so much pressure to fall asleep. The act becomes associated with fear, which stimulates your automatic nervous system and wakes your body up. So, when you’re going to bed at night, just remember: Even just lying in bed with your eyes closed is restful and restorative Getting 8 hours of sleep without interruption is very uncommon — most people wake up, and don’t remember it, multiple times in a night due to the four sleep stages You can operate on little to no sleep From gel-infused memory foam, to high definition pocket springs, our Sleep Republic mattress is made to help people fall asleep quickly.
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How does Sleep Republic compare to other mattresses?
Who comes out on top when comparing Sleep Republic vs Koala vs Ecosa vs Sleeping Duck? In recent years, dozens of new mattress companies have hit the market. It can all get a bit confusing. Which mattress will provide you with the best night’s sleep? What’s the best value? Who can provide free delivery? What about a great warranty, and the peace of mind of a trial period? To help you make an educated purchase, we’ve gone to the mattresses — literally. Who has a better warranty when comparing Ecosa vs Koala? Who uses hybrid mattress technology when comparing Koala vs Sleeping duck? Read on to find out more. At Sleep Republic, we’ve carried out painstaking research to develop the best mattress on the market. It’s why we were awarded Bed Buyer’s 2020 mattress of the year. Read on to find out how we compare with the competition. Sleep Republic Koala Sleeping Duck Ecosa Minimum 12-year warranty Yes No No Yes Hybrid foam and spring mattress Yes No Yes No Up to 2250 pocket springs Yes No No No Cashmere cover Yes No No No Free delivery Yes Yes Yes Yes Trial period Yes Yes Yes Yes Which mattress has the best warranty? Most mattresses in a box come with some sort of warranty. For example, when comparing Koala vs. Sleeping Duck, it’s a dead heat: both mattresses have a 10-year warranty. However, other mattresses go even further: for a mattress that has a warranty of at least twelve years, go with Sleep Republic or Ecosa. Winners: Sleep Republic, Ecosa Which mattress has free delivery? If you’re comparing delivery for Ecosa vs Koala vs Sleeping Duck vs Sleep Republic mattresses, then you’re spoilt for choice. All of those brands of mattress offer free delivery to your door, so you’ll be spared the fuss and expense of trying to transport your new mattress. Winners: Sleep Republic, Ecosa, Koala, Sleeping Duck Which mattress has a trial period? Just like free delivery, there aren’t many bad options when it comes to a trial period. You’ll get a certain number of days to sleep on your mattress before the purchase is final. At Sleep Republic, we offer a 150-night sleep guarantee. If you’re not satisfied with your mattress, you can return it in exchange for a full refund. That way, you can sleep easy in the knowledge that you’re getting value for money. Winner: Sleep Republic Which mattresses use hybrid technology? Many mattresses in a box are plain foam mattresses. This style of mattress is cheaper to manufacture, but it does have some downsides. Foam alone just doesn’t offer the best levels of support. However, some people feel that a spring mattress on its own provides sub-optimal comfort. The best of both worlds is to be found in a hybrid mattress, which uses both foam and pocket springs. Both Sleep Republic and Sleeping Duck use hybrid technology, while Ecosa and Koala use foam alone. Winners: Sleep Republic, Sleeping Duck Which mattress has the best pocket spring technology? When comparing pocket springs, our mattress at Sleep Republic is head and shoulders above the rest. There are as many as 2250 pocket springs in our mattresses, and other mattress manufacturers just can’t compete. If you’re evaluating Sleep Republic vs Sleeping Duck, there’s no comparison. Sleep Republic has a high definition spring system, with approximately double the pocket springs of most equivalently sized spring mattresses. Sleep Republic’s industry-leading pocket spring technology is one of the main reasons we were chosen as Bed Buyer’s best 2020 overall mattress. Winner: Sleep Republic Which mattress has the best cover? There is a wide variety of mattress covers. Some companies opt for easy-to-clean polyester, while others prefer more natural fabrics like bamboo. Everybody’s personal preferences are different, so this isn’t an easy category to evaluate objectively. But there are some must-have criteria: a mattress cover must be soft (so it’s as comfortable as possible) and breathable (to keep you cool in the hot Australian summers). At Sleep Republic, we’ve gone all out to try and manufacture the best mattress cover possible. Unlike Koala, Ecosa, or Sleeping Duck, we use a cashmere knitted fabric that provides the ultimate in softness. Additionally, we use natural latex which regulates airflow and facilitates an ideal temperature. Winner: Sleep Republic Only Sleep Republic can provide free delivery, and a 12-year warranty, on a hybrid 2250 pocket spring mattress with a gloriously soft cashmere cover. Read on, and find out more about what makes our mattress so special.
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Do latex mattresses sleep hot?
Understanding how heat moves through your mattress Do latex mattresses sleep hot? This is a common misconception that is rife throughout the mattress buying process. Latex mattresses do not sleep hot — the good ones, anyway. Natural latex mattresses are better at circulating and regulating heat than memory foam mattresses. If you’re looking to buy a new mattress to keep you cool and comfortable, look no further than Sleep Republic. We deliver mattresses all around Australia fast, and with our 150 Night guarantee, you can try our products completely risk-free. Hot sleeping Heat and sleep don’t mix well, usually. When we are hot, our bodies react in a range of ways. Night sweats are the most common resistance method to heat, and can lead to uncomfortable sleeping, restlessness, and in extreme cases, chronic dehydration. Night sweats are caused by a range of factors, many of which may be well outside of your control. These include: Hot weather: Summer is prime time for hot sleeping and night sweats, especially in Australia. Exercise: Drastic increases in exercise levels can lead to an increase in body heat at night. Metabolism: Some people, men especially, have higher metabolisms than others. Ventilation: Poor ventilation in the bedroom can ensure that you have a hot and stuffy night’s sleep. Hormones: Changes in hormonal balances can increase body heat and create night sweats. Age: Older people struggle with sleeping at the best of times. Menopause, restless legs, and other bodily changes can add to heat and discomfort. Partners: Double the bodies and you often double the body heat. Partnered sleeping can be uncomfortable. However, there is one factor of hot sleeping and night sweats that you have complete mastery over — mattress material. Cheaply made foam mattresses have a penchant for holding on to heat. Many buyers who take advantage of a lower price point are often left disappointed and downright uncomfortable at night. Types of materials in mattress making The construction of your mattress has a drastic impact on airflow, and therefore, your ability to respond to changes in temperature. Pocket springs High tensile steel springs feature throughout quality mattresses. They provide support to all parts of the body — from the centre of the mattress to the edge, to prevent sleepers from rolling off. Pocket springs need to be arranged in the perfect balance to promote both support and airflow. Too many springs, too tightly packed, and air will not be able to move throughout the interior of the mattress. Too few, and the sleeper will suffer from a lack of support. Sleep Republic’s quality mattresses feature up to 2,250 springs, perfectly aligned to offer support and breathability. Memory foam Like pocket springs, memory foam is an important material for providing comfort and support within the core of your mattress. Memory foam is infused with a special gel to promote pressure relief through contouring and flexibility. The key is quality — poor quality memory foam will result in poor air circulation. Higher quality material will dissipate heat, while still granting the sleeper plenty of contoured support. Mattresses in all sizes from Sleep Republic are made from the memory foam of the highest quality, granting you both support and circulation when you hit the hay. Natural latex There is a common misconception that natural latex cannot breathe. Many believe the material to be an unyielding piece of solid latex. In reality, this is far from the truth. Rather than being a solid block of latex material, your natural latex layer features thousands of tiny holes to promote adequate heat management. Your Sleep Republic mattress features latex harvested from natural sources, meaning that it is also sensitive to those with allergies. Other materials A range of other material make up Sleep Republic mattresses, all included to give you the edge on comfort. These materials include: 3D spacer fabric: A hybrid of several different fibres knitted together to enhance airflow. Cashmere: A knitted pillow top provides softness and breathability. Your sheets and bedding will also dictate how hot or cool your sleeping experience is. However, the best night sleep begins with a great mattress. The best ones all balance support, comfort, and airflow in equal measure, leading to a better night’s sleep, no matter the season. Looking for a new mattress that promotes comfort and support, while giving you a cooler sleep? Sleep Republic has the answer. Order now and try a new mattress for 150 Nights. if you are unsatisfied with the result, you can send it back, risk-free.
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How to move a mattress with a car
Moving a mattress with your car can be easier said than done It’s not easy to move a mattress with your car. It makes the vehicle heavier, can inhibit visibility, and can present certain dangers. These problems are often exacerbated if you have a small vehicle and an enormous mattress (just try cramming a king size mattress into a Suzuki Swift, and see where that gets you). In this article, we’ll show you a few of the hazards you’re likely to encounter when moving a mattress with a car. We will also give you some pointers to make the process of mattress transportation that much easier. At Sleep Republic, we don’t just provide great mattresses at an affordable price; we also offer free delivery on our product Australia wide. Find out more about how we can make mattress delivery straightforward. What can you do if your mattress is too large for your car? There are a few options for moving a mattress by car, but they can be troublesome if not executed correctly. For example, attaching a mattress to the roof of your car can be illegal if it is not performed in a safe and specific way. If you can almost, but not quite, fit the packaged mattress into your boot, then you could try removing the protective packaging and see if just the mattress will fit. However, this presents hazards: if you have any dirty or sharp objects in your vehicle then your mattress is at added risk of damage during your journey. Then, when it comes time to remove the mattress from your car, you’ll either have to reapply the protective packaging (which can be arduous) or risk dirt and debris while transporting your mattress from your vehicle to your bed base. Don’t let the mattress damage things in your car If a big and heavy mattress is loose in your car while driving, be alert that it might break any fragile items it makes contact with. Be especially careful if your mattress is sharing the back seat area in your vehicle with a child’s car seat: the seat can become loose, and may need to be re-fitted to offer adequate protection. Your car will be heavier when you’re driving with a heavy mattress A car that is weighed down by a mattress will accelerate less quickly and break less effectively than it usually does. It might only by a small change, but even a difference of a few seconds and meters can have a huge impact when you’re on the road. To avoid an accident, remember to take into account the new conditions of your vehicle. Watch out for visibility when moving a mattress in a car Just because you can fit a mattress into your car doesn’t necessarily mean you can do it safely. It’s vital that you maintain visibility out your back window while driving. If you can’t see out your rearview mirror, it’ll seriously impact your ability to drive safely. Ensure that the mattress is stored in such a way as not to block your rearview mirror. If that’s impossible, then look at another way of moving the mattress. Moving a mattress by towing a trailer with your car Driving with a trailer can be really hard: if you’ve ever seen an inexperienced person try to back up a trailer, you’ll know just how challenging it can be! Furthermore, not every driver is allowed to tow a trailer. In some states, like Victoria, there are restrictions which prevent P-platers from towing. Make sure that what you’re doing with the trailer is legal, and that you know what you’re doing. There is a better and easier way to get your new mattress home As outlined above, moving a mattress with your car can be fraught with difficulty. Thankfully, there is a simple and hassle-free alternative: just get your mattress delivered. Some mattress companies charge big premiums for delivery on their product, but not us. At Sleep Republic, we offer free delivery Australia wide. Whether you’re getting a small single or an enormous bed, we won’t charge you an additional cent to bring it to your property. You could face danger and wrestle a mattress into your car, but our team at Sleep Republic can help with a better solution. Find out more about the free delivery we offer Australia wide.
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How to choose the best latex mattress for you
Find the perfect match for a great night’s sleep Sleeping on a quality latex mattress which supports your back makes a world of difference. Too often, people suffer from poor sleep, backaches, and discomfort due to a mattress that isn’t right for them. But choosing the right mattress for you can be difficult. In this article, we’ll cover the absolute basics you should look for in a new latex mattress and some additional bonuses which help people with particular sleep-types. Read on to find out more, and get one step closer to a dreamy night’s of sleep. At Sleep Republic, we’ve created a hybrid mattress with comfort layers of latex and gel-infused memory foam with up to 2250 high definition pocket springs. It’s a winning combination (we have the BedBuyer award to prove it), and our customers experience luxurious sleep, free from aches and pains. Size is everything Choosing the right size latex mattress is crucial for a good night’s sleep. You’ll need to work to the size of the room the mattress will live in, but in general, you should choose a size with 10cm extra in height. Most Australian mattresses come in these sizes: Single: 92 x 188 cm Long single: 92 x 203 cm King single: 107 x 203 cm Double: 137 x 188 cm Queen: 152 x 203 cm King: 183 x 203 cm Choose a latex mattress with the right comfort layers You need to look below the surface to find a high quality latex mattress. Sometimes, manufacturers create products which look great on the outside, but are filled with materials which have been treated with chemicals. Make sure you purchase a mattress which has been made with natural latex. Natural latex is harvested from rubber trees, and has a lower environmental footprint than many other foam products. It’s rarely treated with any other chemicals, so it’s a great solution for buyers who have chemical sensitivity or allergies. Other comfort layers to look for include: Pocket sprint support: Nothing beats a pocket spring system as a strong and supportive base. At Sleep Republic, we’ve worked out how to fit the maximum amount of high definition pocket springs into one mattress to provide targeted support. Gel-infused memory foam: Where normal memory foam can overheat sleepers, gel-infused memory foam provides contour and support while keeping you cool. 3D spacer fabric: A product which knits different fibres together, this comfort layer makes sure your mattress stays ventilated — so your latex mattress will last you for years and years. Edge support: Have you ever experienced that sagging effect when you lean out of bed? With high tensile steel spring edging, you will feel supported on any part of your mattress. Which type of firmness should you choose? Depending on how you sleep at night, and whether you have particular concerns about your back, you should always choose a medium-to-firm mattress. Soft mattresses are great, they feel so comfortable to sleep on — but they can really damage your back in the long run. The only problem is, mattresses vary widely in firmness. Should you choose a very solid mattress or one with a little bit of give? To find the best mattress firmness for you, you should choose one that matches your sleeping style. If you sleep on your: Front: You need a firmer mattress to support your whole body and keep your spine aligned. Back: You need a medium-to-firm mattress paired with a smaller pillow so you can keep your neck aligned with your back. Side: You’ll need a firm mattress base, paired with a mattress topper (or comfort layer) which is soft, so your hips are cushioned as you sleep. Choose the right mattress for your budget You don’t need to spend a fortune to get the perfect mattress for you. Not too long ago, people would opt for a spring-loaded mattress from a department store, but now you can access mattresses in a box. And because companies are saving on storefront costs, these mattresses are often more affordable — yet of the same, if not higher, quality. At Sleep Republic, we also have flexible finance options. You can choose to split your mattress order into interest free payments. We have: Afterpay: Split your order into four fortnightly payments Zip: Access up to $2,000, interest free. SplitIt: Use your existing credit card to pay over time. Choose a mattress from a company which delivers If you’ve chosen the perfect latex mattress for you, with pocket spring support and comfort layers, your mattress is going to be on the heavy side. That’s why it’s always a good idea to choose a company which can deliver your mattress to your home. Some companies may charge an arm and a leg for their delivery services, so make sure you check the fine print before you place an order. If you’re interested in free delivery, check out our delivery page at Sleep Republic. We believe every Australian deserves the perfect mattress, no matter where they are. We’ve spent years perfecting our hybrid mattress, and we’re happy to say our product has helped sleepers all over Australia get the best night’s sleep. Check out our mattress to see what all the hype is about!
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How to carry a heavy mattress upstairs
Carrying a heavy mattress upstairs is manageable when you plan the route, lift with safe technique, and, ideally, have a second person to share the load. With the right approach, you can move a mattress up flights of stairs without injuring yourself or getting your new mattress dirty. This guide walks through how to prepare your staircase, which mattresses are easiest to carry, and step‑by‑step lifting tips so you can move your mattress confidently. Why mattress delivery teams often do not carry upstairs Many mattress delivery teams are not allowed to carry mattresses upstairs, even when the building has a lift or wide stairwell. This is usually due to: Tight delivery schedules that do not allow extra time for navigating stairs and hallways. Safety policies that limit how far drivers can carry heavy or bulky items inside a property. That is why you are often left to handle the last few metres yourself, especially if you live in an apartment or multi‑storey home. Which mattresses are easiest to carry upstairs? Some mattresses are much easier to carry than others. The easiest option is a mattress that arrives compressed and boxed (a mattress in a box). A mattress in a box is smaller, more rigid and easier to grip than a loose, floppy mattress. The box or plastic packaging protects the mattress from dirt, scuffs and marks as you move through stairwells and doorways. If you know you will need to carry a mattress upstairs, choosing a mattress that ships in a box can make the whole process simpler from the start. Is it safer to carry a mattress upstairs with two people? Whenever possible, carry a mattress upstairs with two people instead of on your own. Working with a partner makes the job safer and more controlled. Benefits of having two people: Each person only carries roughly half the weight. One person can lead while the other spots hazards like loose items, pets or people entering the stairwell. You can hold the mattress in a more ergonomic way, keeping it closer to waist height rather than lifting it too high. Whether you are lifting alone or with someone else, always check the approximate weight of the mattress and do not attempt to carry anything that feels beyond your comfort or ability. Step 1: Prepare your path before lifting Good preparation makes carrying a mattress upstairs much easier. Before you start lifting: Clear the stairwell of hazards such as shoes, doormats, toys, loose mats or boxes. Make sure doors on landings can open fully without hitting the mattress. Create a clear path inside your home or bedroom and ensure there is space ready for the mattress once you arrive. If your mattress arrives in a box or thick plastic, have scissors or a safety knife ready upstairs so you can remove the packaging without damaging the mattress. Step 2: Keep your mattress clean while carrying it upstairs Shared stairwells and high‑traffic hallways can be dusty, dirty or marked, and you do not want your new mattress touching the floor or walls. To help keep it clean: Leave the mattress in its box or original packaging until it reaches the bedroom whenever possible. If it arrives without a box, wrap an old sheet or a clean protective cover around the mattress before you start carrying it. Avoid dragging the mattress along steps or walls; instead, lift and place it down carefully at each rest point. Keeping the mattress protected may add an extra step when you remove and dispose of packaging later, but it helps keep the surface fresh and stain‑free. Step 3: Use proper lifting techniques on the stairs Carrying a mattress upstairs is similar to lifting any other heavy object, and safe body mechanics are essential. Keep these fundamentals in mind: Bend at your hips and knees, not through your lower back, when picking up or setting down the mattress. Keep your torso as upright as possible and avoid twisting while you are holding the weight. Hold the mattress at a comfortable, low height close to your body, rather than lifting it above shoulder level. Take short, steady steps and pause on landings if you need a break. If you feel yourself straining, stop and rest or ask for help. It is better to take a little longer than to risk back or shoulder injuries. Step 4: Getting around tight corners and landings The trickiest part of carrying a mattress upstairs is usually turning tight corners, especially in older or narrow stairwells. A few simple adjustments can help: Stand the mattress upright so it is taller and thinner, giving you more room to pivot. Tilt the mattress slightly to angle it around the corner, with one person guiding the top and another guiding the base if possible. For mattresses that can be flexed, a gentle bend can help them follow the shape of the stairwell. Do not force any mattress to bend sharply if the manufacturer advises against it. Mattresses that arrive in a box are easier to manoeuvre here, because the rigid, compact shape turns more like a piece of furniture than a soft, floppy mattress. Quick checklist before you start Use this short checklist before you begin carrying a mattress upstairs: Path and stairwell cleared of obstacles. Doors opened fully and safely secured if needed. Mattress still in box or wrapped in sheets or protective covering. Two people available to carry, if possible. Safe lifting technique understood and agreed on. Taking a few minutes to run through these points can make the entire process smoother and safer. Frequently asked questions Can one person carry a mattress upstairs alone? It is possible for one person to carry a lighter mattress upstairs, especially if it is still in a box, but it is not recommended for heavier or king/queen sizes. When in doubt, ask a second person to help or consider professional assistance. How long does it usually take to carry a mattress upstairs? For most homes, carrying a mattress up one or two flights of stairs only takes a few minutes once the path is clear. The main time is taken up by preparation, wrapping the mattress and carefully navigating corners and landings. Should I use lifting straps or other moving tools? Lifting straps, moving harnesses and trolleys can help in some situations, but they must be used correctly. For tight stairwells with corners, two people carrying the mattress with proper technique is often simpler and more flexible than trying to manage extra equipment. Do I need to let the mattress rest after unboxing? If you have a mattress in a box, check the manufacturer’s instructions. Many foam or hybrid mattresses need several hours to expand fully and air out before you sleep on them for the first time. What if the mattress does not fit up my stairs? If your staircase is extremely narrow or has very tight turns, measure the space before delivery. In rare cases where a mattress will not fit, you may need to consider split bases, different sizes or professional movers who can advise on alternative routes.
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