Life is too short to spend it sleeping on a bed that does not let you have a good night’s sleep & doesn’t make you feel comfortable at all. If you want to take a quick nap or just wanted to lie down to rest your eyes, your bed & mattress can make a huge difference in allowing you to do so. If you recently bought a new mattress but when you wake up you feel aches and pains in your body or your body does not feel relaxed at all or if your new mattress seems to be overly firm, you will need to figure out a few things.

• Does it feel hard just because it is new?
• Will it soften up over time?
• Did you buy something that simply is not right for you?

In the first two cases, time is the answer & the solution of your problem as in you just have to keep using it to break into it & you will be happier with your bed in no time also, we are going to discuss a few tips later in this article that will surely help you to break into your new bed & mattress earlier than expected.

Although, if your situation is more like the latter, you have got a tough decision to make as returning something this bulky & personal is not an easy one because the return policies of these things vary from store to store as all companies follow a different set of policies when it comes to returning goods.

Therefore, since you have already got the huge, bulky thing in your house, rather than returning it & spending almost about a thousand dollars on a new one, perhaps there is a way or two to fix the situation yourself & make your Hard bed/mattress softer & more comfortable.

Read more: 7 Tips to Improve a Comfortable Sleep

Making Your Firm Mattress Soft

You do not necessarily have to spend a lot of your money or energy to adjust the firmness level of your mattress. In this article, we are going to discuss numerous ways to make your hard bed softer & more comfortable, so you will have a comfortable bed to relax at the end of a tiring day.

First things First – The Foundation

Does not matter if you are trying to figure out how to make a firm mattress softer or your soft mattress firm, sometimes we are so focused on the mattress itself that we completely forget there is a whole support system that drastically affects the quality of the mattress. Let us suppose you have a foam mattress, you should never use it with box springs, but other types of mattresses feel softer and springier if they are used with a box spring mattress.

Types of Foundations

We are going to discuss 3 different types of foundations.

1. Box Spring: This is an enclosed box that contains springs. The springs serve the purpose of movement absorbers and work in accordance with the springs in the mattress to make the bed softer and bouncier. They were actually designed for traditional innerspring mattresses. Although if the box springs are older than 8 – 10 years, then they should not be used as they are too worn out to provide any sort of support or comfort.
2. Foundation: is a bed frame with a low platform foundation for the mattress to sit on and it can be solid or slatted. They make a solid foundation & work very well with most type of mattresses as long as the slats are closed enough. The centre support is very important for all types of foundations. Slatted foundations work with most types of foam mattresses, but they shouldn’t be used with box spring mattresses however Platform foundations are good for almost all kinds of mattresses and they can help a lot if you’re trying to make your softer bed firmer(er).
3. Adjustable: This is a type of foundation that provides a solid base foundation for your bed that allows the head and foot range of motion. All kinds of mattresses can be used with adjustable foundations such as Foam, latex & Air adjustable mattresses. This type of foundation is ideal if you want to make your soft bed firmer or your firm bed softer, in both cases your mattress & bed is going to feel a lot more comfortable than it used to be.

However, before using any of the foundations mentioned above you should check the warranty of your mattress & contact support of your associated brand because different brands have different conditions and requirements for their product and forbid the use of certain types of foundations to be used with their products & if you’re found violating the terms & policies of the brand then you could have voided your warranty from the beginning, forfeiting any right to warranty benefits.

Read more:  Things You Should Know About The Varieties Of Memory Foam

Importance of Mattress Firmness for Different type of Sleepers

The firmness level of your mattress is really crucial for a good night’s sleep and it’s all about the right firmness level that compliments your body type & your sleeping position. Side sleepers need a medium or soft mattress to cushion their shoulders & hips as adequate cushioning will eliminate pressure points in the shoulder & hips.

Back sleepers need a medium or medium-firm mattress to keep their spine in a neutral position and prevent mattress sinkage eliminating chances of spinal misalignment, which triggers back pain, neck ache & muscle stiffness.

People who are stomach sleepers need a firm mattress for enhanced support beneath their abdomen which reduces the chances of straining your spine and waking up sore.

Combination sleepers feel good on a medium mattress because it suits their changing sleep positions through the night.

Therefore, if you’re trying to make your mattress softer and more comfortable then what you need to do is just give your new mattress a shot and some time to break into it. Some beds respond to body heat and body weight such as memory foam mattress therefore, gradually throughout the night as you’ve warmed up the mattress with your body heat and pressure the mattress will soften.

Softer mattresses are more pressure-sensitive than firmer beds. In case you bought a new bed/mattress, it’s likely to be stiffer than the one you tried at the store. Don’t lose hope, this is how it supposed to be that’s why most companies give customers a 90 or more day warranty or trial period, that’s just because it takes some time to break it in.

Sleep is good for both your heart and your brain. It helps the body to heal itself and be fit and ready for the next day. Having enough sleep will also help you stop gaining weight, developing heart disease, and prolonging your illness. Sleep is just as important to their health as physical exercise and a well-balanced diet. It promotes good wellbeing, so it’s important to get enough of it.

There are many benefits of getting enough sleep, but I am going to jot down a few of them:

• Having enough sleep increases your focus and productivity.
• Having a good night’s sleep will help you eat fewer calories during the day.
• High blood pressure is a risk factor for heart disease. Heart disease is minimized by having enough sleep.
• Sleep aids the body’s repair, healing, and recovery processes. According to some studies, improved sleep quality will aid the body’s ability to combat infection.

How Sleep Deprivation Affects the Cardiovascular System

The cardiovascular system is a network of arteries and veins that the heart pumps blood through. Heart disorders, sadly, are a leading cause of disease and death. While factors such as poor diet, inadequate exercise, and smoking can damage the heart, the risks of sleep deprivation for heart health are becoming more widely known. Sleep is vital to a person’s physical well-being. For cardiovascular health. Having enough sleep, on the other hand, can help prevent cardiovascular damage and, for people with heart problems, can be part of leading a heart-healthy lifestyle.

Sleeping less than seven hours a night is probably not good. In order to stay healthy, one should get maximum sleep.

Sleep issues, such as sleep loss and fragmented sleep, are harmful to heart health. Sleep is important for the body’s recuperation. The heart rate slows, blood pressure decreases, and breathing stabilizes during the non-rapid eye movement (NREM) sleep phases. These modifications alleviate stress on the heart, allowing it to recover from the pressure it encounters throughout the day.

Sleep stages are divided into non–rapid eye movement (non-REM) and rapid eye movement (REM). In order to help you understand NREM I have mentioned three stages in this article, which are as follows:

• Stage N1 happens soon after you fall asleep and lasts just a few minutes (usually less than 10 minutes). It entails a light sleep from which you can quickly be awakened.
• Stage N2 lasts between 30 and 60 minutes. Your muscles become more relaxed at this stage, and you can start to experience slow-wave brain activity.
• Stage N3 lasts about 20 to 40 minutes and is marked by deep sleep. Delta brain activity increases during this time, and an individual can move their their body. It is incredibly difficult to rouse anyone in stage N3.

Coronary heart disease and stroke are more common in people who suffer from obstructive sleep apnea (OSA). People who have had a heart attack are more likely to have OSA than those without heart disease. If OSA is not treated, it can be much more difficult to completely recover from a heart attack. OSA is a sleep condition caused by tissue blocking the airway in the back of the throat. This is it. You stop breathing, stopping oxygen from reaching your lungs. Your body awakens when you stop breathing. It happens so easily that you don’t even realize it. In a single night, you can stop breathing hundreds of times. Treatment for OSA decreases the chances of dying from cardiovascular disease.

Now I’ll clarify how the diseases listed above are related to your sleep:

Lack of Sleep and High Blood Pressure

Non-dipping is a disorder in which a person’s blood pressure does not decrease during the night as a result of insufficient sleep, whether due to a lack of sleep or sleep disturbances. Improved blood pressure at night is related to lower average blood pressure (high blood pressure). Sleep deprivation has been related to a rise in daytime blood pressure. Your blood pressure can rise if you don’t get enough sleep. If you already have high blood pressure, not having enough sleep will make it worse. You might be worried about yourself without even noticing it until it’s too late if you don’t get enough sleep.

Lack of Sleep and Heart Failure

When the heart fails to pump enough blood to provide the body with the blood and oxygen it requires to function properly, the condition is known as heart failure. Heart failure was more common in people who slept less than six hours a night. Heart failure was often more common in people who had other signs of inadequate sleep, such as insomnia, daytime sleepiness, snoring, and a preference for the evening.

It’s a two-way street when it comes to sleep and heart failure. If you have heart failure, you’re more likely to have other health issues, such as insomnia and obstructive sleep apnea (OSA). Similarly, both these issues can worsen heart failure symptoms. Insomnia is related to hypertension, which causes the body to become depressed. This stress can weaken your heart over time, leading to a heart attack. A good night’s sleep is important whether your heart is healthy or not. Sleep is beneficial to your heart as well as your energy levels, cognitive ability, and overall health. You will be able to alleviate the pressure on your heart if you can fix your sleep problems.

Lack of Sleep and Heart Attack

A heart attack happens when the flow of blood to the heart gets blocked. Because of the harm that happens when the heart does not get enough oxygen, it can be fatal. Heart problems are increased when people don’t get enough sleep. People who sleep less than seven hours a night have a 20% increased risk of heart disease, as well as an increased risk of asthma and depression. Always know that sleep and heart health work both ways.

What Sleep Does to you?

In both physiological and disease states, sleep is an effective modulator of cardiovascular function. Sleep can have major effects on the autonomic nervous system, cardiac function, and other bodily functions in people who do not have a primary sleep disorder. Physiological sleep as well as sleep disturbances, such as sleep deprivation, can affect the development of disease and cardiac events. The treatment of sleep disorders may have an important effect on the reduction of cardiovascular morbidity. A lack of sleep of less than 7–8 hours per night has been related to a higher risk of heart disease and stroke. Your blood pressure decreases as you sleep, allowing your heart and blood vessels a break. During a 24-hour cycle, the less sleep you get, the longer your blood pressure remains up.

When sleeping hours are shortened, you are more likely to have negative emotional responses and less positive ones. Sleep deprivation can also increase the risk of developing a mood disorder. If you have insomnia, you’re five times more likely to experience depression, and you’re much more likely to develop anxiety or panic disorders.

If you are having a problem with your sleeping routine than here are some things you can do to improve your sleep: A few essentials.

• Brace yourself for a restful night’s sleep.
• Maintain a clear sleep/wake routine. By going to bed and waking up at the same times every day, you will train your body’s rhythm.
• Spending more time outside and being more active during the day.
• Reducing stress through exercise, therapy, or other means.
• Keep your bedroom cool and dark and If you can’t fall asleep, get up and go to another room.
• Limit the consumption of alcohol and caffeine in the afternoon and evening. Although alcohol can make you sleepy, it also disrupts your sleep. Caffeine remains in your bloodstream for hours, so turn to decaf afternoon. Nicotine withdrawal, which sets in a few hours after the last cigarette, may cause a smoker to wake up from a long sleep.
• Avoid having a TV or computer in your bedroom or reading with an e-reader at night. Instead, take a nap on time.
• Get some exercise. A walk or other exercise in the late afternoon seems to help with sleep.
• Avoiding sleeping in when you have had enough sleep.

Healthy sleep is one of the pillars of wellness, along with diet and exercise. You obviously cannot achieve optimum health unless you pay attention to your sleeping habits.

Conclusion

Sleep seems to be such a peaceful way of refill one’s strength and healing one’s mind. It’s anything but peaceful for your heart, blood vessels, immune system, and overall health. There are intervals of relaxation, but they are often disrupted by rapid rises in blood pressure and heart rate. During sleep, blood flow through the heart and brain, as well as electrical activity in the heart, the elasticity of blood vessels, and the propensity of blood to clot, all change drastically. And all of this is actually part of a normal night’s sleep. For improved cardiovascular and overall wellbeing, a good night’s sleep is a requirement, not a privilege.

The pillows you choose to rest your head upon each night is almost as important as your mattress. Your body alignment can be severely compromised by your pillow choice. yourself to simply those pillows found on a retailer’s rack, there are numerous selections of pillows for you. You simply need to put some effort and find the best one for yourself. Since there are numerous sizes of pillows a company creates. You need to get one that is suitable for you and your body shape. For example, there is a standard size, queen size, super standard, extra-large and so forth.

This article will simplify how you should keep up the tidiness of the pillow and pillowcase.

How to Properly Wash Your Pillows

You want your pillow to be as safe and germ-free as possible because you sleep on it every night. We’re not only referring to the pillowcase itself, but you should also clean your pillows, mattress, pillowcases, and mattress topper on a regular basis. Pillows, specifically, need to be washed a minimum of twice a year to ensure that they last as long as possible for example fiberfill, down and foam. However, it is not necessary to wash all varieties of pillows.

Although the majority of pillow types are machine washable, some require dry cleaning, have front-loading washing machine limits, or only recommend spot treatment. And if you want to keep your pillow neat and clean, the only thing is a tag for you to begin with. You just need to follow the instructions and steps mentioned on it for the cleaning and washing.

Cleaning can be done in two simple ways:

1. Machine wash and dry: Before washing your pillow in the machine make sure you read the instructions carefully. Make sure you do that because you don’t want to ruin your pillow by soaking in the water when it’s not meant to. If you have polyester fibre than its good to go in the washing machine and dryer. The very next thing you will do is find a mild detergent, just make sure not to use it too much, just a little bit if you are washing the pillow by itself. Use warm water or cold water, depending on what your pillow label says. Then dry it thoroughly in the dryer because the inner filling may take several rounds in the dryer to be completely dried. Second thing is to set your washer on a spin and drain cycle to pull moisture out of it before it goes in the dryer. Thirdly, keep your dryer settings at a low temperature and a gentle cycle to avoid heat damage. Heat can damage the pillow cover and inner filling so try to keep the heat low.
2. Hand clean and spot clean: In this case, you are going to need a cloth or rag and detergent. And if your pillow got some really bad stains you are going to need a stain remover like ox clean. First, get the cloth wet and then damp the stained area. Once its damp put a little bit of detergent on the cloth and rub it into that pillow. Use some energy to get those stains out. Last but not least, if you can’t get it out you are going to need that Stainer remover. Rinse the cloth, get it wet again and dab that detergent out as much as you can. Then leave it to dry in some open area.

Cleaning Pillows Without any Washing Machine

Without using any moisture or chemicals, a vacuum cleaner or lint roller can help with simple dust and pet-hair issues on pillows. If you need to clean the stain or remove the spills on the pillows, use baking soda or a natural spray to keep them fresh and clean. Using a lint roller to remove pet fur; it quickly picks up the hair. If you don’t have a roller, put on a rubber glove, and wipe down the pillow with it while removing the hair with your gloved hand.

Cleaning two different types of pillows:

Cleaning Foam Pillows

You can’t just throw your foam pillows in the washing machine.  Despite the fact that foam pillows are dust mite resistant, it is still necessary to clean them on a regular basis. Foam pillows are a common form of pillow that should not be washed in the machine because of the pressure. It is too strong and likely to break up the stuffing. Regardless, foam pillows can be washed at home with hands.

You can wash the removable cover according to the label’s cleaning instructions. As always, check the washing instructions on the pillow’s tag, or follow the below process.

1. Remove the pillow covers or pillowcases and wash them according to the instructions on the tag. If the care tag has been removed, throw the pillowcases, and covers in the washing machine on the usual or casual cycle with hot water and add a detergent and mix it.
2. Clean all sides of the pillow to remove dust or turnover in the dryer for 20 minutes on the no-heat or air-only cycle.
3. Use a cloth for dipping in the soapy solution, spot clean any soiled areas. Clean the surface lightly with the damp cloth to make sure, it won’t tear the foam.
4. Air-dry the pillow before placing it on the bed again.

Cleaning Fiberfill Pillows

Fiberfill pillows are machine washable, so you can simply throw them in the washing machine to refresh them. To keep the washer balanced and ensure an all-around clean, wash two pillows at a time. Although any washing machine would suffice, front-loading or top-loading machines without an agitator are the best options. If you have no other choice but to use a top loader with an agitator, position the pillows in the tub vertically to avoid being hit by the agitator.

Tip: Always read the care label on your pillow and follow the instructions carefully. Use this step-by-step as a reference if you clipped off the tag or can’t find the directions. Always remember: Since pillows take longer to dry than a regular load of laundry, musty odours can develop. To get rid of the stench, place pillows in the sun for a few hours.

Two useful ways to keep your pillow fresh, clean, and ready for a good night’s sleep.

1. Wash It Gently

Unless your pillow is labelled “dry clean only,” most pillows should be washed twice a year, according to the label directions. It’s not difficult to clean a pillow, though drying can take some time because of the filling. If you’re trying to remove a wet stain from your pillow, spot treat the pillowcase and pillow with a spot cleaner that targets the spot form before throwing it in the wash. In large machines two pillows can be washed at a time to help balance the load, allows the water and detergent to circulate more effectively.

2. Thoroughly Dry it

It’s critical to fully dry the pillow; otherwise, mildew could grow. Avoid using your clothes dryer’s auto-dry setting because the sensors can only sense surface moisture, leaving you with a pillow that is still damp on the inside. Instead, several pillows can be dried on low heat for an hour. Adding a couple of dry towels will help things move along faster. Two fresh tennis balls or dryer balls may also be added to prevent the filling from blending as it moves around the drum. As I previously mentioned that, allowing your pillows to air dry is perfectly appropriate. Depending on the cleaning instructions on the label, you can also put them in the dryer for a while. Just be careful, when foam pillows come into contact with heat, for example, they may catch fire. In such a case you can use your dryer, just make sure the pillow is dry on both sides. When drying fluff, them to avoid clogging or mixing.

Lastly, you need to cover pillows with pillowcases or with any clean sheet to avoid stains from occurring. if a stain does transfer via the cover to the pillow itself, treat the stain as soon as possible. Use Persil Pro-Clean power liquid to clean it. Persil is the winner when it comes to stain removal. Others include Tide Plus Ultra Stain Release, Purex Liquid Laundry Detergent etc.

Conclusion

Dirt, oils, sweat, bacteria and even fungi will accumulate on our pillows over time, which we are unaware of. These factors will cause the filling in your pillows to weaken, resulting in them losing support over time.

A good night’s sleep is not only beneficial for reducing under-eye circles, but it is also an important part of maintaining a healthy lifestyle. When it’s time to retire for the night, a clean bed is necessary for you to relax.   Pillows do not need as frequent washing as sheets and pillowcases. Pillows should be washed twice a year to stay fresh, clean, and dust-free. To prevent the growth of fungus and bacteria, dry your pillows thoroughly after the wash cycle is completed. Allow them to completely dry out by leaving them out in the open for a few days.

Many people are hesitant to spend money on mattresses because they are costly, which is why they are rarely replaced, even after many years of use. To ensure a decent night’s sleep, the majority of them will need to be replaced within ten years. Furthermore, if properly maintained, it can last for more than ten years on average. The lifetime is also determined by how it is used. The more you use it, the shorter its lifetime becomes. No matter which kind you have, if you do not use it properly, it will not last long. Furthermore, if you do not clean it on a regular basis, it will break down quickly. A little care and maintenance will help keep your mattress in good condition for years to come. The average mattress is designed to last anywhere from seven to ten years or more, though how it is maintained can shorten or lengthen your bed’s lifespan.

The lifetime of a bed is influenced by a variety of factors. By following the simple steps outlined in the text below, you will prolong its life expectancy. We jotted down several ways to help your mattress last longer.

1. Check to see whether your mattress is well-supported: It is important to ensure that your mattress provides sufficient support. This helps to keep products in good condition and avoids unnecessary damage. Recommendations can be found in the warranty agreement. Box springs are commonly only used for spring mattresses, while memory foam and other specific mattresses require solid, massive support. Every year or so, examine your bed’s support to ensure there are no broken plating or springs that might damage your mattress.
2. Use a mattress protector: A fine, high-quality mattress protector protects your mattress from spills and damages while also reducing the amount of dust, and dirt that gets onto your bed. This serves to safeguard the materials in your bed from damage, prevents skin oils and moisture off the bed, and eliminates toxins like fungus, bed bugs from growing. Preventing wetness in your mattress, which can lead to mould growth, is particularly crucial. Look for a waterproof mattress protector that also protects against bed bugs.

3. Wash bed sheets regularly: Sweat, oils, hair, and skin cells are all shed as you sleep. Crumbs are left behind from eating in bed, and pets will monitor a variety of items. All of this can get into mattress surfaces, fostering bacteria and attracting bed bugs, in addition to being harmful. Ideally, bed sheets should be washed every week or two weeks. It’s still necessary to keep bed sheets clean, even if you’re using a mattress protector. The mattress protector should also be washed on a regular basis, as directed on the tags.

4. Rotate your mattress: Any type of mattress, regardless of material or size, benefits from being rotated on a regular basis. Rotate your bed from head to toe at least every few months to keep your mattress supportive and avoid sagging for at least 8 years. When you feel a disturbance in your sleep or pressure or pain in your knees or back when you wake up, it’s time to rotate the mattress. This is especially important in the first few years after you purchase your mattress.
5. Do not eat or spill liquids on it: Do not spill beverages on the bed, avoid having meals or drinks on the bed. A wet mattress is not only uncomfortable to sleep on, but it also acts as a breeding ground for germs and bacteria. To prevent it often fold the bedding after sleeping and change the sheets after a couple of days of use.

Last but not least, follow the instructions and cleaning directions available on the tag. Many companies will provide instructions for stain removal and deep maintenance, but I suggest vacuuming to remove surface dust from most beds.

Three factors listed below are critical in deciding how long your mattress will last.

How much time do you spend lying on your mattress: Mattresses will begin to break down once you’ve slept on them for about 9 years. However, there are plenty of factors that can affect mattress longevity. The mattress’s original build quality, the materials used, and also the thickness and sleeping patterns of a person may all have an impact on how long a bed last.

Maximum weight capacity of your mattress: While most traditional queen- and king-size mattresses can support up to 500 pounds, not every mattress is appropriate for everybody type. Standard mattresses are built to accommodate individuals weighing up to 250 pounds in most cases. If you sleep on your mattress every night and it weighs 250 pounds or more, it can wear out faster than the average 7 to 10 years. If possible, people in these situations should search for beds with higher foam levels or latex.

Type of mattress you use: The type of mattress matters when it comes to how long it will last. The following are the various styles of mattresses:

• Latex mattresses are more likely to last ten years than polyfoam or memory foam mattresses.
• Inner-spring beds have a higher chance of breaking down by the 10-year mark because the springs lose their elastic properties earlier. The average lifespan of an innerspring mattress is 4-6 years.
• Waterbeds and air mattresses are prone to flipping if they are used every night by people weighing 200 pounds or more. These mattresses have the shortest lifespan, usually just a few years.

Signs to Change your Mattress

An old mattress isn’t just uncomfortable. It can lead to health issues as well. If you’re dealing with poor sleep, it could be time to change your mattress. If your old mattress is preventing you from getting enough sleep, it may be worth spending on a new one.

Here are clear signs that your mattress needs to be replaced.

1. When your mattress is old

One of the first things to remember is the mattress’s age. The majority of people have no idea when their last mattress was purchased. If you don’t keep track of it, write the date of purchase on the mattress mark. Every 7 to 10 years, we suggest that you replace your mattress. Many people who bought a mattress with a 20-year warranty could be surprised by this. You should be aware that the warranty only covers certain sections (springs) and workmanship, not the overall comfort of the mattress.

2. When your mattress sinks

To prevent memory foam sagging, you should start with a two-sided mattress. Then, maybe, a topper. If your mattress droops or has springs sticking out, you should consider changing. Mattress sinks as a result of the body’s shape, as well as the mattress fabrics, such as springs or foam, breaking down and no longer providing enough support. Investing in a high-quality Natural mattress is the simplest way to avoid the mattress from shrinking. If you wake up with pain in your neck, shoulders, hips, or back on a regular basis, your mattress can no longer be supporting you properly.

Sleeping on a sagging mattress can lead to poor spinal alignment, so if your bed isn’t supporting your spine or heart, it’s time to replace it.

3. When your mattress is filled with mould.

Your mattress may need to be replaced if you find black spots on it, which are a sign of mould, in addition to sheltering bacteria and dust particles. Mould can also cause allergic reactions in some people. If you notice that your allergies are worse at night or first thing in the morning, it might be time for a new mattress. Dust mites, which grow in mattresses and bedding, are one of the most common allergens.

4. When you wake up with aches and pain

Old mattresses progressively lose their ability to provide adequate support, and once the comfort zone has smudged down, sleeping directly on the springs can result in pressure points. Your mid-section, which reflects the heavier part of the body, will sink into the mattress as the comfort layers lose their compression (if not their shape). This can result in serious neck, shoulder, and back pain. You’ll also experience unpleasant muscle tension, causing you to toss and turn all night. It’s an indication that you need a new mattress if you wake up with neck and back pain that increases during the day.

Summary

As you can see, the mattress form, cleaning process, and proper utilization are all important. The time duration of your mattress longevity is determined by these factors. If you use any of the suggestions in this article, you will be able to extend the life of your mattress. It will also make you comfortable and enhance the quality of your sleep. We still recommend using a different topper on one-sided mattresses.

We recommend having a separate topper comfort layer on one-sided mattresses to improve the efficiency of your mattress. The compression and dips that may occur can only be accelerated by simply sleeping on your mattress every night without any monthly maintenance. The typical mattress is designed to last seven to ten years or more, but how well it is cared for will determine how long it lasts.

For Human beings sleep is as important as any other basic necessity like Air, Water or Food and for the physical and mental well-being getting enough sleep is really important and vital and not getting proper sleep can lead to a disorder known as Sleep deprivation which can lead to several short and long-term health hazards that we’ll discuss further ahead in this article but as for now the question remains that ‘Can We Survive without Sleeping and for how long?’

Although the actual amount of time that a person can survive without sleep remains unclear, the experimental answer to this question is 264 hours which equates to just over 11 days. This apparent world-record was set by a 17-year-old high school student, Randy Gardner at a science fair.  Toward the end of the 11 days, Gardner grew increasingly paranoid and even started hallucinating. However, he reportedly recovered without any long-term physical or psychological effects.

In a carefully monitored experiment, several other normal research subjects have remained awake for eight to ten days along with Gardner. None of these individuals suffered serious medical, neurological, physiological, or psychiatric issues. However, almost all of them showed progressive and significant deficits in concentration, motivation, perception, and other higher mental processes with increased sleep-deprivation. Nevertheless, after one or two nights of recovery sleep all the subjects recovered to normality.

The more difficult answer to this question revolves around the definition of ‘awake’. Prolonged sleep-deprivation in test subjects induces altered states of consciousness often described as ‘microsleep’ and loss of cognitive and motor functions. During World War II, sleep-deprived British pilots crashed their planes while flying home from the war zone because the fall asleep while in the air. Although Randy Gardner was awake basically, he was cognitively dysfunctional at the end of his suffering.

The reason why these things occur is that our brain tries to converse energy by entering into a state known as Local Sleep, during which the body temporarily shuts down neurons in certain regions of our brain but not the others. People who have entered local sleep may appear fully awake, but their ability to perform complex tasks will significantly decline.

Sleep Deprivation

Sleep deprivation occurs when a person gets less sleep than their body needs, its effects vary from person to person just like sleep requirements of people varies from person to person also depending upon the age group. For instance, infants need twice as much sleep as teenagers and teenagers need more sleep than adults as their brains & bodies are still developing and growing. Likewise, the effects of sleep deprivation in children can be more severe & long-lasting than adults. The most common effects of sleep deprivation in adults can include Fatigue & sleepiness, inability to concentrate or coordinate and memory difficulties, increased appetite, and mood swings.

Acute and Chronic sleep-deprivation are the two forms of Sleep-deprivation. When you go one or a few nights without sleeping, it’s called Acute sleep-deprivation or Acute Insomnia. The Chronic form happens when you regularly skip those eight or more hours of sleep a night, weeks or even months.

Acute or Chronic sleep-deprivation can make a person more vulnerable to some health conditions such as Obesity, Diabetes, and heart disease. It can also disrupt the body’s natural ‘Sleep-Wake cycle’, which affects those hormones that regulate the growth of our body, our appetite, metabolism, stress & our immune system.

Five Stages of Sleep-deprivation

There is no particular timeline for Sleep Deprivation. The general phases, on the other hand, are determined by the duration or Hours of sleep you’ve missed. The symptoms of Sleep-deprivation appear to worsen with each stage. What happens to your body when you don’t get enough sleep is explained below:

Stage 1: Awake for 24 hours

It is just common to miss 24 hours of sleep and it also won’t cause any major health issues, but the person can feel tired and a little bit ‘Off’ but it’s nothing to be concerned about. 24-hour sleep loss is equal to a blood alcohol content of 0.10 per cent, according to the Centers for Disease Control and Prevention (CDC). That’s more than the legal driving limit.

The short-term effects of going without sleep for 24 hours can include the following:

• Reduced Coordination
• Drowsiness & Fatigue
• Irritability & Puffy eyes
• Concentration & Memory difficulties
• Impaired Judgment
• Muscle tension

Stage 2: Awake for 36 Hours

If you don’t sleep for 36 hours, the symptoms mentioned above becomes more intense gradually and you’ll experience an overwhelming and uncontrollable urge to sleep. Without realizing it, you can begin to have micro-sleeps or short periods of sleep. A micro-sleep usually lasts up to 30 seconds mostly.

Eventually, different parts of your brain will fail to interact with one another. This has a huge effect on your cognitive output, resulting in the following symptoms.

• Impaired memory & Decision making
• Behavioural changes
• Difficulty processing Social cues & new information.
• Slow reaction time & increased errors

Along with the intangible symptoms, you’ll experience some Physical effects as well which can vary from person to person such as a sudden increase in appetite as well as Inflammation, the functionality of the immune system can be impaired, or it can become irregular along with extreme levels of fatigue.

Stage 3: Awake for 48 hours

If you don’t sleep for 48 hours, which is two whole days, you appear to be in a state which is called ‘extreme sleep deprivation. When you go into this state, staying awake becomes extremely hard and you’re very likely to have micro-sleeps. You can even begin to hallucinate and that occurs mostly when you see, hear, or feel things that aren’t actually there. There can be other possible effects of extreme sleep deprivation such as

• Depersonalization, which is a disorder or state of mind in which you feel completely detached/disconnected from your body and thoughts.
• heightened levels of anxiety & stress
• Extreme fatigue & increased irritability

Stage 4: Awake for 72 hours

After staying up for 3 days straight, your urge to sleep will get extremely worse. You’re going to experience more frequent, longer, and deeper micro-sleeps. At this point, the sleep-deprivation is going to impair your perception significantly and the hallucinations might become more complex. Besides these You are also going to experience the following:

• Illusions & Delusions
• Disordered thinking
• Depersonalization

Stage 5: Awake for 96 hours or more

After missing sleep for 4 whole days, your urge for sleep will be unbearable. Your perception of reality will be severely distorted as well. When you miss so much sleep your ability to interpret reality is greatly affected & impaired, it is known as ‘sleep deprivation psychosis’. Typically, sleep deprivation psychosis goes away once you get enough sleep.

How Long Does Sleep Deprivation Take to Recover?

Sleeping more will help you recover from sleep deprivation. You can begin by going to bed earlier rather than later. Having at least 7 to 8 hours of sleep each night is also recommended. This will assist the body in resuming its normal routine. Sleep deprivation can take days or weeks to recover from depending on your situation. It takes four days to recover from only one hour of sleep loss. It will take longer to get back on track the longer you have been up. Chronic sleep deprivation may have long-term health implications. Among these is an increased risk of high blood pressure, anxiety, depression, obesity, and other heart diseases.  Chronic sleep loss in children may have severe long-term implications, including:

• Poor academic performance
• Social difficulties.
• A greater likelihood of engaging in risky or antisocial actions.
• Challenges in physical development

Can Sleep Deprivation Kill?

Sleep deprivation can be fatal in certain circumstances. Sleep deprivation for example can increase the risk of dangerous accidents. The majority of road accidents are caused by drivers who are sleep deprived. Fatal familial insomnia (FFI) is an extremely rare sleep disorder that can lead to death. A mutation in the prion protein (PRNP) gene causes FFI, which is an inherited disease. The mutated gene creates misfolded prions, which build up in the thalamus, the brain area that controls sleep. There is currently no cure for FFI, and most people die within 12–18 months of first facing symptoms.

FFI signs typically appear in middle adulthood and include the following:

• Moderate Insomnia that worsens with the time
• Weight loss
• Lack of appetite
• Changes in body temperature
• The rapid development of dementia

You should try to get enough sleep at night to save yourself from the above calamities and health risks. The amount of sleep required varies greatly, most people need around seven to eight hours per night. We advise you to follow these simple instructions to get enough sleep:

1. Maintain reasonably consistent sleep and wake schedule seven days a week.
2. Keep your bedroom cool and dark.
3. Avoid having a TV or computer in your bedroom or reading with an e-reader at night.
4. Avoid caffeinated beverages and hard exercise prior to bedtime.

Sleep is just as important to our health as physical exercise and a well-balanced diet. Therefore, you must follow these steps to get a good night sleep.