How to Choose the Perfect Pillow

Note: some of the links below are affiliate links, meaning, at no additional cost to you, Good Morning Snore Solution will be compensated for any purchases made.

A good pillow is essential to a good night’s sleep, but sometimes it can be hard to know when to purchase a new pillow and what kind of pillow is best for you. We sat down with our friends at Sleepenvie to get some information on how to choose the perfect pillow based on what type of sleeper you are.

Good Morning Snore Solution focuses on giving snorers the proper rest they need. What is the ideal pillow type for someone who snores?

The ideal pillow for someone that snores depends on their sleeping position. If they sleep on their back, a very full pillow is a must. It will help to tilt their chin slightly towards their chest to prevent their head from laying flat and tilting backwards, which increases the probability of snoring because it allows the tongue to fall to the back of the throat and get in the way of smooth breathing, creating the vibration sound that we know to be snoring. If they sleep on their side, a medium-full pillow is best to provide ample support and still be full enough to prevent snoring just in case they roll over onto their backs. Stomach sleepers rarely snore, so a flatter pillow will be most comfortable for their necks.

What type of pillow is best for neck pain?

To combat neck pain, the key is to find a pillow that will best align your neck with your spine. Firmness and fullness are two important factors here. For back sleepers, for example, a medium-full, semi-firm pillow would best help to align your neck with your spine while, for stomach sleepers, a soft, flat pillow would be more suitable here.

What are some general tips for choosing the right pillow?

When choosing your pillow, keep your sleep position in mind as it a key indicator when it comes to the fullness you should be looking for. Back sleepers tend to like fuller pillows best, side sleepers gravitate towards medium-full pillows and stomach sleepers most often choose flatter pillows. This is largely due to comfort but also neck pain prevention; imagine sleeping on your stomach with a very full pillow, ouch! Something else to consider is the possible additional benefits of particular pillows. For example, if you have trouble sleeping, it may benefit you to seek out a pillow that will help you fall asleep using aromatherapy. If you're a hot sleeper, a pillow with cooling technology would be beneficial. For a guest room, the positions your guests sleep in will vary, so a pillow with an adjustable fullness would be a really thoughtful idea so all of your guests are comfortable.

How do you know when it's time to replace your pillow?

Pillows, just like mattresses, have a lifespan. For mattresses, you should replace every 7 to 10 years because, as we use them every night, they begin to lose their shape and accumulate body oil, dead skin cells and dust mites. Pillows are no different. There is no magic number for replacing your pillow but there are three in-home tests you can conduct to tell.

1. If you take off your pillowcase and your pillow is covered in yellow stains (that's sweat and body oil), it is time to replace your pillow. The yellow stains are just a visual indicator that you've had your pillow long enough that the sweat and oil coming from your body has built up to such a degree that it's stained, so you can only imagine what you can't see.

2. If your pillow becomes lumpy, it is time for a new pillow. This means that the material inside the pillow has begun to break down and separate, causing lumps, and this will only continue to get worse and become increasingly uncomfortable.

3. If you have a memory foam pillow and you fold it in half and it doesn't snap back fairly quickly, then it's time for a new pillow. This is also an indicator that the memory foam has begun to break down. Just as a benchmark, a good quality memory foam pillow should last you about three years.

What's special about Sleepenvie pillows?

Joy, Sleepenvie’s founder, jumped in to answer this question.

“Our pillows are special because we have our customers in mind when we designed them,” says Sleepenvie founder, Joy Elena. “We are very aware that no one pillow is suited for everyone. From our Skyler pillow being ideal for hot sleepers to our lavender infused Violet pillow helping to ease you to sleep and our latest addition, the FOMO pillow  which is almost like sleeping on an adjustable cloud. If you find the pillow too firm, you can remove the shredded memory foam filling to your desired amount.”

What makes your Sleepenvie FOMO pillow unique?

Our FOMO pillow is special because it's the right pillow for everyone which, as we now know, is near impossible because everyone sleeps differently. It's the right pillow for everyone because you can customize the fullness to perfectly suit your individual needs. It also involves no guesswork so if you think you'd like something, for example, between full and medium-full or flat and medium, you can create it. This pillow comes with the pillow you use and a decorative satin pillow to store any excess memory foam that you're not using.

For a limited time, you can get 15% off ALL PRODUCTS at Sleepenvie.com. Whether that’s a new pillow, mattress or accessory product, you’ll save 15% when you use the coupon code FRIENDSOFGMSS. Offer ends May 9, 2019.

source https://goodmorningsnoresolution.com/blogs/news/how-to-choose-the-perfect-pillow

Can You Learn in Your Sleep?

 

Research thoroughly supports that sleep allows for the brain to properly heal and develop, a concept that eventually brought light to the idea of sleep-learning. This is based on the notion that information that is delivered to the auditory senses, such as an audio book, would be absorbed during a sleeping state.

Although the idea that we can learn new things while we sleep is attractive, there is not strong science to back this idea up. According to the Smithsonian, sleep learning, meaning to “learn new material during sleep by osmosis” is a myth, but this doesn’t discount the great benefit sleep has to solidify learning done within the day.¹

Having a good night’s sleep helps individuals learn, both in the day and the night. Someone who is well rested has a better attention span and focus, allowing them to concentrate and absorb information better than someone who is sleep-deprived. During sleep, the brain works to strengthen neural connections to solidify new memories and information within the brain.²

Studies also show that a lack of sleep can significantly impact learning and memory. Poor sleep can mean no sleep at all, or a night full of disturbances, like an uncomfortable mattress or a snoring partner. These disturbances impact the functioning of neurons, which play a role in the brain’s interpretation of events, decision making, performance and mood. All these functions influence the way we absorb and apply information, illustrating how a good night’s sleep is essential to learning.²

Snoring specifically plays a significant role in the brain’s ability to create and keep memories. A study published in the Journal of Neurology found that those who snore heavily and experience obstructive breathing during sleep may develop memory loss and cognitive decline at a much younger age than average.³

 If you or your partner snores, this may be impacting your memory function and your ability to learn effectively. Something as simple as a snoring mouthpiece will not only help you sleep better, but can ensure you are more productive, focused and intentional throughout the day. Check out the Good Morning Snore Solution mouthpiece for a clinically proven, yet incredibly simple snoring treatment option.

 

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REFERENCES

1 https://www.smithsonianmag.com/science-nature/how-sound-and-smell-cues-can-enhance-learning-while-you-sleep-180968180/

2 http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory

3 https://www.cbsnews.com/news/snoring-could-be-an-early-warning-sign-for-memory-loss/

source https://goodmorningsnoresolution.com/blogs/news/can-you-learn-in-your-sleep

How to Become an Early Bird

Whether you’re an early bird or night owl, the time that you are most comfortable going to sleep and waking up is dependent on your circadian rhythm, and your chronotype. Your chronotype is what makes early birds prefer to get up and go to sleep early, and while this is primarily impacted by your genes, it has the ability to change as well. By keeping a consistent and healthy circadian rhythm, as well as adjusting your environment, even the night owls who hate mornings the most can become early risers.¹

What to do to become an early bird:

The amount of light you get (at the right times)

• Chronotypes can also be affected by artificial light sources, so turning on devices like bright light therapy lamps in the a.m. can help your body adjust to early mornings. Also, keep your blinds open to wake up naturally with the sun!
• Spending time on electronic devices before bed will delay your circadian rhythm, so the earlier you get off your screens, the earlier you will fall asleep.¹

Make yourself tired for the evening

• If you are a night owl who stays up because they are not tired, adjust your sleep schedule so you wake up earlier in the morning, ensuring you will be tired at a reasonable time in the evening. Ease into a new early alarm by moving it ahead in 15 minute incriminates every day until you reach your desired time to wake up.²

Keep your schedule the same everyday

• Stick with your wake-up time on the weekends so you do not disturb your sleep routine by going to bed late one day and sleeping in the next.²

Avoid sleep disturbances

• Sleep disturbances like caffeine, late exercise or noises can keep late owls up even later, unable to fall asleep. By removing these disruptions early in the night (and throughout the night), you will be feeling well rested enough to wake up early in the morning! While caffeine and late exercise can be avoided, some noises like excessive snoring cannot, so whether it is you or your partner who snores, considering a snoring mouthpiece would be a great asset to helping you wake up earlier and feel more refreshed.³

The benefits of becoming an early bird

Becoming an early bird comes with many benefits such as better work performance due to better sleep, having the time to complete morning workouts which burn more calories, and having more time to get ready which decreases stress levels.⁴

Whether you’re an early bird or a night owl, the healthiest sleep habits are the ones that benefit you personally. Making sure you have enough healthy sleep so you wake up feeling rested and energized is the most important goal of all! We wish you luck in however you aim to achieve a good night’s sleep!

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References

1 https://www.theglobeandmail.com/life/can-night-owls-become-early-birds/article26113963/

2 https://www.sleep.org/articles/go-night-owl-early-bird/

3 https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed?

4 https://everydaypowerblog.com/scientific-benefits-be-early-bird/

source https://goodmorningsnoresolution.com/blogs/news/how-to-become-an-early-bird

How Much Deep Sleep Should You Be Getting?

Deep sleep is a critical part of your sleep cycle1, as it indicates a high quality resting state. When you are in a deep sleep, you are very difficult to wake and lose all conscious awareness of your surroundings.

Why is it important?

•      Deep sleep decreases levels of tiredness during waking hours. This is why you want to keep your naps short, so you do not end up slipping into a deep sleep which will hinder your ability to fall asleep later.
•      Deep sleep is the time when hormones are released. In particular, human growth hormone is released during deep sleep, which promotes cell repair in adults. This is essential especially for those who work out frequently and need muscle healing.
•      Deep sleep sets your energy levels for the next day. During this period of sleep, cellular energy is restored, giving your body the power it needs to run efficiently for the day ahead2.

How many hours of deep sleep do we need in a night?

You reach a state of deep sleep during stage three of your sleep cycle, which typically starts about 35-45 minutes after falling asleep. Periods of deep sleep are longer earlier in the night then shorten in length throughout your sleep. Since all the sleep stages are cyclical in nature and it is difficult to quantify how many hours you get of each, it is important to achieve the best amount of sleep for your body (probably close to 8 hours).

Because you need around 40 minutes before you fall into a deep sleep, it is also essential that you don’t have any disruptions waking you up as you try to rest, such as snoring. If you sleep near someone who snores, check out our last blog for tips to get a good night’s rest, and if you are the snorer yourself, consider investing in a snoring mouthpiece.  

 

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References 

1 https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep

2https://www.psychologytoday.com/ca/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep

3 https://www.healthline.com/health/how-much-deep-sleep-do-you-need

source https://goodmorningsnoresolution.com/blogs/news/how-much-deep-sleep-should-you-be-getting

Sleeping Near a Snorer: Tips to Get a Better Rest

Do you sleep near to someone who snores?

About 40% of adult men and 24% of adult women are habitual snorers - so there are high odds that you experience snoring in some way in your day-to-day life¹. If this is the case, your sleep can be significantly impacted. In a study evaluating how one’s snoring impacts the sleep quality of their partner, researchers found that the elimination of snoring was associated with the partner’s improved sleep quality².

It may be difficult for some to have a conversation with their partner, family member, or roommate about their habitual snoring. Here are some methods that you can easily use in your bedtime routine to combat the disruption of snoring:

•      Going to bed first

This tip ensures that you are in a deep sleep far before the snoring begins, so you do not have to fall asleep to the sound, which can be a source of insomnia for many. Even when you feel like you can fall asleep, snoring still impacts sleep quality, as the sound keeps you slightly awake, and not getting the deepest sleep you can get³.   

•      Wear ear plugs

Ear plugs are a comfortable way to drown out the noise while still having the ability to hear necessary noises like alarms or a baby’s cry.   

Along with ear plugs and an early bedtime, you can try methods that drown out the noise of snoring to make a more comfortable sleeping environment. These include:

•      White noise makers

White noise is designed to both soothe you to sleep and remain consistent to drown out sudden changes in noise like snoring. A study done testing white noise concluded that white noise is a recommended method for masking environmental noises and improving sleep⁴. There are several highly rated (and free) white noise apps such as White Noise Lite and TMSOFT.

 

•      Sound masking systems

These systems share the similar approach to playing white noise as they mask common indoor and outdoor noises for a better sleep. An example is Nightingale Smart Sleep System, which plugs into an outlet and runs on a scheduled timeframe.

•      Suggest a snoring solution

Although the above suggestions work well for masking the sound of snoring, they do not combat the snoring itself. Getting down to the cause of the snoring and trying to prevent it will be the most beneficial way to fall asleep close to someone who snores. Offering to try a minimally invasive and comfortable snoring mouthpiece such as the Good Morning Snore Solution may save you and the snorer in your life many restless nights!

“A wonderful product and a true life saver. I bought this because my snoring was bothering my wife. However, I think it has also addressed a lurking apnea issue as I feel so much more rested the next morning after wearing the device. So I now wear it even on business trips when sleeping alone.” – Kevin, GMSS customer

Along with all the other benefits that come along with reducing snoring, ensuring a quiet and sound sleep environment for others is just another added plus to finding a snoring solution that works!

 

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References

1 http://sleepeducation.org/essentials-in-sleep/snoring/overview-and-facts

2 https://www.sciencedirect.com/science/article/abs/pii/S0025619611639918

3 https://www.sleepfoundation.org/bedroom-environment/hear/how-noise-affects-your-sleep

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923834/

 

 

 

 

 

 

 

 

 

 

 

source https://goodmorningsnoresolution.com/blogs/news/sleeping-near-a-snorer-tips-to-get-a-better-rest

Are Your Headaches Caused by Sleep Apnea?

Occasional headaches are normal, but frequent and severe headaches often suggest something is going wrong, and could be related to the quality of sleep you are getting. For those who deal with sleep apnea, painful headaches can be a reality. Studies have should that 10-15% of those with obstructive sleep apnea deal with headaches¹. In terms of the general population, these types of headaches are estimated to affect 1-2% of people, and more specifically, 2-8% of the middle aged population².

Multiple studies have correlated the prevalence of sleep apnea with cluster headaches, migraines, and chronic daily headaches, which tend to occur in the mornings³. Cluster headaches are very common, and researchers have found that approximately 80% of those with sleep apnea suffer from cluster headaches. These tend to come in groups and be quite intense in nature. Other sleep-related headaches often occur above the eyebrows, present a dull pain, last a couple hours after waking up from sleep, and can occur daily⁴.

Scientists make sense of the relationships between sleep and headaches by considering the crucial role that proper sleep plays in an individual’s overall wellness. Poor sleep is noted to increase the odds for headache and mood change as the brain needs ample time to rest and restore in the night for proper functioning during the day. An ideal amount of sleep also decreases pain intensity and increases mood, so if you are suffering from a headache, a lack of sleep will make it even worse⁵.

Studies have shown that getting a proper amount of sleep helps substantially with sleep apnea headaches. In particular, those who were given solutions that opened their airways to increase their ability to breathe properly throughout the night saw improvements in headaches as they awoke by 80% compared to those who recorded minimal improvement⁶.

Although our mouthpiece has not been tested in a scientific setting in terms of its correlation to reducing headaches, it is a proven anti-snoring device that may help reduce the cause of obstruction-related headaches.

 As always, check with your doctor to see if this is recommended for your situation.

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References 

 1 https://www.tandfonline.com/doi/abs/10.1586/14737175.2013.840422?journalCode=iern20

2http://web.b.ebscohost.com.libproxy.mtroyal.ca/ehost/detail/detail?vid=0&sid=f7f92acb-504c-4794-bc6c-4e75a3d10e8d%40sessionmgr102&bdata=JkF1dGhUeXBlPWlwLHVybCxjb29raWUsdWlkJnNpdGU9ZWhvc3QtbGl2ZQ%3d%3d#AN=112929465&db=a9h

3 https://academic.oup.com/qjmed/article/104/12/1087/1544801

4http://www.mysleepapneamd.com/blog/headaches-can-caused-sleep-apnea-curing-sleep-apnea-headaches

5https://americanmigrainefoundation.org/resource-library/sleep/

6https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1105630

source https://goodmorningsnoresolution.com/blogs/news/are-your-headaches-caused-by-sleep-apnea

When to Consider Snoring Surgery

Why do people get surgery for snoring? 

“Surgery also has a role in those with snoring, sleep‐disordered breathing and mild OSA and for patients who have failed using CPAP and other non‐surgical appliances.” This tends to be a last resort for those who experience snoring, but is appealing as a potential permanent solution who have tried many options that have not been effective [1].   

A surgical solution is also only considered for those with a surgically correctable abnormality, and other methods have been used without success. [2]

There are many different types of surgeries that aim to combat snoring, so we won’t get into them all, but discussing the options with a doctor is the best source for information on these options. Below are some general statistics based on studies on the most common types of snoring surgeries performed.

 

Facts to consider

• Some surgeries to combat snoring or obstructed breathing can be performed in one stage, and others “require multiple procedures to complete the treatment” [3].
• Like any surgery, they also have side effects and there are always risks and chances of it not resulting as intended.

A study based on the responses of 193 patients who underwent surgery to aid heavy snoring yielded these results [4]:

• 26% of patients reported postoperative infections
• 76% scored postoperative pain as moderate or severe
• 37% perceived an improvement in their sleep quality
• 24% reported no improvement in their sleep quality
• 43% reported an initial improvement that was not sustained for 2 years
• In hindsight, only 47% would have undergone the surgery

 

Alternatives

• As a first-line of treatment, doctors highly recommend behavioural modifications to relieve snoring that is not related to sleep apnea [3].
• Trying alternatives before considering surgery can have many benefits, as they are [5]:
• • Less invasive
  • Cost effective
  • More comfortable
  • Have less side effects
  • Are safer
  • Are not permanent

Also, if you do end up going for a consultation for surgery that will help resolve your snoring, a doctor will recommend trying other solutions beforehand, so if you have tried many before, this would help them assess why they haven't been working for you.

One of the alternatives health professionals tend to recommend is something less invasive, such as a nightly mouthpiece which prevent breathing obstructions that cause snoring. A recommended, tested and science-based mouthpiece like Good Morning Snore Solution has helped many avoid surgery and sleep well by using a gentle and safe approach.

“Such a great alternative for me to a CPAP machine, or a dental appliance, both of which I've tried. Easy to use, easy to travel with, so simple in design!” -Margaret R, after trying Good Morning Snore Solution.

Sources

1 https://onlinelibrary.wiley.com/doi/full/10.1111/coa.12245

2 https://emedicine.medscape.com/article/868770-overview

3 https://www.sciencedirect.com/science/article/pii/S0011502911001477

4 https://onlinelibrary.wiley.com/doi/full/10.1097/01.mlg.0000180178.12972.81

5 https://www.healthline.com/health/surgery-for-snoring#Takeaway

source https://goodmorningsnoresolution.com/blogs/news/when-to-consider-snoring-surgery