Firmness is key for keeping stomach sleepers in alignment, and mattresses feel different for everyone, depending on their body’s size. For those who prefer a slightly softer mattress, the Spindle Organic Latex Mattress has a customizable firmness level, even after you’ve brought it home. It’s an all-foam mattress that comes with a layer of soft, medium, and firm organic Dunlop latex foam that you can rearrange to find what feels comfortable for you.
Latex foam is buoyant and supportive, making this a great pick for stomach sleepers—but if you still can’t get comfortable after sleeping on it for 60 nights, the company will refund you and help donate your bed to charity. And if you end up keeping your bed, you can continue to customize the firmness at any time, by buying a different layer of latex at a 30% discount.
Shipping is quick, and the layers of your bed will arrive individually rolled and compressed. The process of putting your bed together will likely require a second set of hands, since you’ll need to stack the heavy, floppy latex layers and find a setup that feels comfortable. But, thanks to its organic materials, this bed shouldn’t let off any funky smells during the process.
What customers say:
One person writes, “We absolutely love it. We were a little worried at first about the multi-layered aspect of it, but it’s actually really nice to have the option of varying firmness. Possibly the best mattress I’ve ever owned.”
On the con side, some people weren’t able to get comfortable regardless of how they layered their bed. Still, anyone who dealt with customer service for a question or return has great things to say about the help they received.
Eco-friendliness rating:
4 out of 5. Spindle is a smaller, family-run mattress company that uses nontoxic, GOTS- and GOLS-certified organic materials.
Disclosure: Our goal is to feature products and services that we think you’ll find interesting and useful. If you purchase them, Entrepreneur may get a small share of the revenue from the sale from our commerce partners.
This isn’t exactly a secret but sleep deprivation leads to declining cognitive performance. Basically, if you can’t sleep well every night, you can’t be at your best during the day. For entrepreneurs, that’s a big problem. While there are plenty of solutions to sleep deprivation, they depend on what’s causing your inability to sleep.
Snore Circle
Whether it’s yours or a partner’s, it’s time to nip snoring in the bud for good with the Snore Circle YA4200 Electronic Muscle Stimulator Plus.
When snorers sleep, their throat, tongue, and jaw relax, which narrows the throat’s airway, causing the rasping sound of snoring. Snore Circle has been scientifically designed to resolve that issue by stimulating the muscles under the chin using EMS+TENS technology. Snore Circle has a high-precision sensor and patented intelligent algorithm to detect snoring, then emit a small electrical current to stimulate the nerves under the chin. This leads your body to naturally open the airway, providing nearly instant relief, the company says. You can customize Snore Circle with 30 intensity levels to find the perfect level for your particular snoring problem.
Snore Circle has a conductive stripe with high viscosity that sticks on tight and stays there throughout the night. With the Snore Circle app, you can record your sleeping activities, monitoring how much you snore and how intense the snoring is so you can design a treatment just for you.
Setting it up each night is easy. Just align the groove of the gel patch with your throat and apply it under your chin with both hands. Turn it on, connect to the app via Bluetooth, and go to sleep. That’s it!
To find the best cloud mattress, consider the trial period, materials used, and your own sleeping style and needs.
A brand’s trial period is especially important, as you need time to determine if a mattress is right for you. Next, pay close attention to materials. Most cloud mattresses use memory foam, which is not the most sustainable choice, but at the very least, check for certifications that ensure their authenticity. “Some established certifications include the Eco-Institute certification, Global Organic Textile Standard (GOTS), Greenguard and Greenguard Gold and Oeko-Tex Standard 100,” Carroll advises. For a more sustainable option, try an organic and non-toxic mattress.
Above all, consider your own wants, needs, and sleeping patterns. “A mattress that suits your body type, weight, preferred sleeping position, support needs, and comfort level is foundational for restful sleep,” Carroll adds. “If we wake up with back, hip or neck pain from a poorly fitted mattress (or headaches from off-gassing), we will start dreading going to bed, which will sabotage our sleep.”
Oct. 21, 2022 – Including how long a person sleeps in a heart health score was able to predict heart disease risk among older adults, results of a new study show.
The study supports the American Heart Association’s recent decision to make sleep duration “an essential component for ideal heart and brain health.”
“Sleep seems to be the first thing that people squeeze out of their schedules when they are busy, but making sleep a priority is vital for health and well-being,” says lead author Nour Makarem, PhD, of the Mailman School of Public Health at Columbia University in New York City.
The study is the first to show that sleep metrics matter in predicting heart health, she says.
Makarem and her colleagues studied 1,920 people participating in a large sleep study. The average age was 69, and a bit more than half were women. The researchers used the data to test scores of heart health that included sleep as a measure versus the American Heart Association’s guidelines known as Life’s Simple 7, which does not include sleep as a data point. (The AHA recently added sleep to the guidelines and unveiled the new Life’s Simple 8.)
Over more than 4 years of follow-up, both the heart health score that included the LS7 plus sleep duration alone and the score that included the LS7 and various aspects of sleep health, such as sleep duration, sleep regularity, daytime sleeping, and sleep disorders, were able to predict future heart disease events such as heart attack, bypass surgery, or chest pain.
Study participants who scored highest on the LS7 and various versions of the sleep health scores had up to 80% lower odds of getting heart disease, according to the study, which was published in the Journal of the American Heart Association.
Of note, participants with a short sleep duration had higher chances of having low sleep efficiency; that is, less than 85% of the time sleeping in bed after lights off, irregular sleep patterns, excessive daytime sleepiness, and sleep apnea. They also had a higher prevalence of overweight/obesity, type 2 diabetes, and high blood pressure.
Consistent Patterns
Good sleep hygiene is key for getting enough restful sleep, as well as for heart health, Makarem says. Good sleep hygiene includes setting a sleep schedule, your bedtime routine, and sleep environment for consistent sleeping patterns.
Her tips include:
Stick to a stable sleep schedule: Try to go to bed and wake up at the same time every day, including weekends, to avoid disrupting your body clock’s sleep-wake rhythm.
Use the hour before bedtime to relax and unwind – for example, by reading or taking a hot bath.
Optimize your sleep environment by making your bedroom comfortable, quiet, cool, and dark. Use heavy curtains or an eye mask to prevent light from interrupting your sleep, and avoid sources of bright light such as computers, TVs, and phones.
Drown out any noise by using earplugs or a white noise machine.
Avoid stimulants such as nicotine and caffeine, particularly close to bedtime.
“Sleep isn’t your enemy; it’s your friend,” says American Heart Association volunteer expert Michael A. Grandner, PhD, of the University of Arizona College of Medicine. “People often sacrifice sleep to work more, but the data show that the people who are getting more sleep actually get more done at the end of the day because they’re more efficient and they get sick less and get injured less.”
Also, he says, if you think have a sleep disorder, talk to your doctor, and get it diagnosed and treated. “No sleep tips in the world are going to fix an untreated sleep disorder.”
“And if you’re in bed and you’re not asleep, get up,” he says.“Laying there awake actually creates the bed as an awake place and programs you to be awake in bed. If you’re in bed and you can’t sleep, don’t make things worse by staying in there.”
Idiopathic hypersomnia (IH) is a sleep disorder without a cure. It’s not well-understood. Even experts don’t know what causes it.
Your sleepiness might get in the way of your daily life. When that happens, you might find that people around you don’t get how hard your symptoms are to manage.
But remember that IH is a medical condition. It’s not your fault.
“It’s really important that people realize they are not their illness,” says Lynn Marie Trotti, MD, associate professor of neurology at Emory University School of Medicine in Atlanta. “Their illness is a thing that has happened to them.”
Your doctor can help you come up with a treatment plan. You might need medication, talk therapy, or lifestyle changes. It can be a challenge to adjust to life with IH. But there are strategies that can help.
Make Sleep a Priority
Most adults need about 7 to 9 hours of sleep every day. But people with IH are different.
“They can sleep more than 11 hours every single night,” says Sabra Abbott, MD, assistant professor of neurology and sleep medicine at Northwestern Feinberg School of Medicine in Chicago.
You may not feel very awake even if you sleep a lot. But you still need to get a good night’s rest. The effects of not getting enough sleep will likely hit you harder than someone who doesn’t have IH.
“Sleep is less of an optional thing,” Abbott says. “Not that sleep is optional for anybody, but [people with IH] are going to be much less likely to be able to function well if they [stay up late] and only get 5 to 6 hours of sleep.”
Get Help at Work and School
Abbott says she knows some people with IH who’ve tried all kinds of alarm clocks, yet they still oversleep.
“We’ve gone through all the technology that’s out there: the alarm clock that jumps off the table and rolls across the room, the alarm clock that requires you to do math equations to turn it off.”
If you have trouble waking up in the morning, Abbott says you should put some workplace accommodations in place. That could be a flexible or later start time or a conversation with your boss to raise awareness about IH. It’s important for your employer to know your tardiness is due to a medical condition, she says, not “laziness or irresponsibility.”
The same goes for school. If your child has IH, their teacher or an administrator should be aware of their condition. They might be late sometimes because they “literally couldn’t wake up,” Trotti says.
IH can affect learning in other ways. Trotti says it can cause symptoms such as brain fog, poor memory, or trouble concentrating. So when it comes to longer classwork, she says it can be really helpful for people with IH to get extra time or breaks.
“I have [people] who need to stand up during prolonged classes or tests to help them stay awake,” she says. “Sometimes people will have a small snack. Anything to try to maintain alertness.”
Try Behavioral Therapy
Cognitive behavior therapy (CBT) is a type of talk therapy. The goal is to change unhelpful thoughts and behaviors to boost your quality of life. These techniques should fit alongside other kinds of medical treatment for IH.
CBT might work for you in a few different ways. It might:
Help reframe your thoughts. Abbott says many people with IH “spend their whole lives being told, ‘Oh, you’re lazy; you don’t try hard enough; you’re not doing the right things.’” She says it can be helpful to think about IH as a biological disorder. That’s something a counselor can help you do.
Ease anxiety and depression. There’s plenty of evidence that CBT can ease mental health symptoms for all kinds of ongoing illnesses. That’s good news because “there’s a lot of overlap between almost all sleep disorders and anxiety and depression,” Abbott says. “As you probably know, if you don’t sleep well, you don’t feel very well. And if you don’t target one, then the other one is going to get worse.”
Manage your time. Psychologist Jason C. Ong, behavior sleep medicine director for Nox Health and adjunct associate professor of neurology and sleep medicine at Northwestern Feinberg School of Medicine in Chicago, created a pilot program called CBT for hypersomnia (CBT-H). His early research shows that people with IH can get more done while sleepy when they break up their day.
“People with hypersomnia might not be able to approach the day like others do — in one big chunk — because they get sleepy much faster,” Ong says. “By splitting up the day into smaller chunks of time, it becomes more manageable and easier to take corrective action.”
Ong’s CBT-H program isn’t widely available just yet, though he says some therapists are using it. But based on his research, you should:
Keep a diary of how you spend your day.
Rate how sleepy you are throughout the day.
Divide your day into blocks: morning, afternoon, and evening.
Find ways to manage your energy during those smaller chunks.
Ask your counselor about ways to recharge and stay alert. That might include:
Medication
Exercise
Light exposure during the day
Relaxation techniques, such as mindfulness
Unlike people with narcolepsy, experts don’t suggest daytime naps for people with IH. In fact, if you do take a nap, you may get “sleep drunkenness” afterward. That means it’ll be really hard to wake up or you may get a strong urge to go back to sleep.
Educate Those Around You
IH can feel like you’ve taken a sleeping pill that never wears off. But people without a sleep disorder may not grasp what that really feels like for you. That’s because “sleepiness is the sort of thing that every human being has experienced at one time or another,” Trotti says.
“It’s easy for people without hypersomnia to say, ‘We all get sleepy. Just suck it up. Have some coffee and take a nap.’”
You might be able to shed some light on your symptoms if you bring your loved ones to your appointments. Your doctor can go over why everyday strategies don’t work for you, and they can explain how your sleepiness isn’t something under your control.
“When I have the opportunity in that setting, I try very hard to make it clear that this is a disease that has happened to someone,” Trotti says. “This is not something that someone is doing to themselves.”
Find Support
You might feel less alone if you connect with others who know what you’re going through. “Especially since people who are diagnosed with idiopathic hypersomnia — it’s something they’ve never heard of before,” Trotti says.
Search for support through national organizations such as the Hypersomnia Foundation or online through social media. Ask your health care provider or social worker if there are groups in your area that can help.
We believe proper sleep is so critical for health, we discuss it with each one of our coaching clients. Today, we’ll share our tips for sleeping like a log with you too.
Here’s what we’ll cover in our Ultimate Guide to Getting Better Sleep:
Sleep is freaking important, and you should get more of it!
Article over, I’m going on break!
Kidding.
Before we cover why sleep is important, let’s talk about what happens when you don’t get enough.
For example: If you manage to only get four hours of sleep, a sleep-deprived body can actually act similarly to an intoxicated body. [1]
Getting less sleep than average regularly? This is correlated with increased body fat percentage, more issues with insulin sensitivity, and even a disproportionate decrease in lean muscle mass when eating a caloric deficit.[2]
We all know missing sleep can make us grouchy, miserable, unfocused, and unproductive.
I know I’m going to have a crappy day in the gym when I don’t get enough sleep the night before. I know not sleeping enough AFTER a workout day can further hinder the muscle-building process. So, what else happens when you don’t get enough sleep?
Here are some potential consequences of forgoing sleep:
Brain shrinkage. Studies have found a correlation between sleep deprivation and brain atrophy.[3] While correlation doesn’t prove causation, it’s believed that disrupting sleep impacts our ability to restore and heal our organs, including our brains.
Raised blood pressure.Insufficient sleep might increase your blood pressure.[4] A lack of sleep can impact your central nervous system and your body’s ability to regulate blood pressure.
Increased risk of obesity and diabetes. Certain metabolic diseases, like diabetes, are associated with sleep deprivation. This study found that disrupted sleep might influence our hormones, perhaps increasing our chance of insulin resistance.[5]
Shortened lifespan. When you add up the increased risk of disease from too little sleep, it’s no wonder that a meta-analysis found a lack of sleep is associated with an increase in all-cause mortality.[6]
Not good.
Conversely, let’s talk about the awesomeness that is sleep. Here are the benefits associated with getting enough shut-eye:
Sleep will enhance your memory performance and creative problem-solving skills. You know, those things that make you smart.[7]
Sleep can boost your athletic performance. And we all know appearance is a consequence of fitness.[8]
Sleep triggers the release of human growth hormone (HGH), which plays a huge role in muscle and cellular regeneration.[9]
Sleep cuts your risk for the common cold and other basic illnesses. Less sick days at work = more productivity, more awesome, more leveling up.[10]
Sleep makes you more resilient to daily stress..aka more willpower!
Moral of the story: Sleep is awesome.
This is going to lead to a natural question…
How Much Sleep Do I Need?
There’s some debate on exactly how much sleep a person needs.[11]
But there are some best practices.
7 to 9 hours is widely accepted as the ideal target for a good night’s rest. The National Sleep Foundation promotes this range, and researchers in the UK did a study that corroborated the recommendation.[12]
We’ll roll with 7 to 9 hours as an ideal target for a good night’s sleep.
I should note, that there is a small percentage of people who have a “rare” gene that allows them to get by on 6 hours of sleep or less.
“Steve, I’m sure I’m one of those mutants who only needs 6 hours of sleep. Sounds like I’m good to go, right?”
As much as we all want to be part of the X-Men…
I used the word rare there intentionally because only about 4 in 100,000 people have this specific mutation.[13]
Realistically, you probably don’t have the special gene that makes you need less sleep. Sorry.
This is why the American Academy of Sleep Medicine and the Sleep Research Society both recommend “healthy adults” get at least 7 hours of sleep.[14]
Knowing you need to get 7 hours of sleep is one thing. But knowing is only half the battle…
So let’s get to the root of the problem for most:
“I know I need to sleep more, but my day is too busy and I just can’t get to bed sooner or wake up earlier.”
First and foremost, you’re not alone. According to a recent report from the Centers for Disease Control and Prevention, nearly a third of all working Americans get six hours or fewer of sleep a night.[15]
Does any of this sound like you?
I am always freaking tired, and I need five cups of coffee to get through the day.
Even on days when I get enough sleep, I wake up groggy.
I get to ‘bed’ but I toss and turn and it takes me forever to fall asleep.
I hit snooze half a dozen times before miserably crawling out of bed.
Let’s see if we can fix these issues.
What Does Good Sleep Look Like? (The Perfect Night)
Let’s imagine a perfect night:
You go to bed at a time that you’re happy with. You’re not stressed out because you didn’t just watch The Walking Dead, you’re reading a good fiction book in bed that’s putting you closer to sleep rather than checking your smartphone or screwing around on the internet (damn you Twitch.tv).
You sleep uninterrupted through the night. You have kickass dreams.
When you wake up, whether naturally or with an alarm…you immediately get out of bed, without a single snooze, and you feel damn good. You then crush your morning routine and dominate your day.
If you’re looking at your screen and laughing right now, you’re not alone. I’d guess this is a pipe dream for a huge majority of our society because they’re not sure how sleep actually works, and thus have NOT made sleep a priority.
It’s time to start looking at sleep as one of your most important tasks. Like I said,we value it so much here, that we bring up sleep duration and quality with every single member of our 1-on-1 Online Coaching Program.
What Are the Stages of Sleep?
Like the Indiana Jones movies, sleep can vary in quality.
Let’s take a quick look at the different stages of sleep first.
We have Rapid Eye Movement (REM) Sleep, and Non-Rapid Eye Movement Sleep:[16]
Non-REM Sleep Stage 1: Where you’re kind of asleep…but not really…but working on it. This lasts about 5-10 minutes.
Non-REM Sleep Stage 2: Your heart rate slows, your body temperature decreases, and you start to drop further into slumber…this can last about 20 minutes or so.
Non-REM Sleep Stage 3 and 4: also called “slow-wave sleep,” and each can last up to 30 minutes. These stages are where you get “deep sleep.”
REM Sleep:This is the point of the night where your eyeballs flail around your eye socket. It’s also when dreaming occurs, and one of the most important stages for mental functioning the next day.
Your body goes through these stages in order, but as you repeat sleep cycles (which are 90 minutes), the duration can shift dramatically.
Sleep Junkies provides a pretty good graph of different sleep cycles (in their article on sleep and alcohol), which we’ll borrow below:
In this example of “Cycle 5” the sleeper barely spends any time in “deep sleep,” but much more time in REM sleep.
Our bodies are cray like that.
What’s with the different stages of sleep?
During the deep stages of NREM sleep (3 and 4), our bodies build bone and muscle (like after you strength train), repairs tissue, and boosts our immune system.[17]
When your body kicks into REM sleep, this is when your brain has increased activity and leads to dreaming, while your body is the most ‘paralyzed’ and knocked out. Some studies say that REM is most important for restoring brain functions. [18]
What’s crazy is that your entire morning can be dictated by what stage of sleep you were in before waking up. If you’ve ever only slept a few hours and woke up feeling great, or conversely slept plenty of hours but woke up groggy, this could explain it!
How to Get Better Sleep (The Single Best Advice on Better Shuteye)
We have a circadian rhythm (a daily biological clock) that ebbs and flows throughout the day.
Our body uses outside stimuli and our own activity to produce certain hormones at certain times to make our body more prepared for the required functions at that time (alertness vs restfulness).
Look at it from an evolutionary perspective – way back in the day (which was a Wednesday):
When the sun rose, our bodies are signaled “the day has begun! get cracking!” We reduce the hormones that make us sleepy, and produce more hormones that allow us to do the things that need to get done.
As the sun went down, our body starts to produce more melatonin, which produces that sleepy feeling and encourages us to rest/recover. Our only option for light back then was a candle or campfire. If that went out, we’d have moonlight and nothing else.
While sleeping, our bodies knew to cut back on urine production, decrease body temperature, decrease heart rate, and muscle activity. Our brains are still highly active during our sleeping.
Unfortunately, these days, our bodies aren’t tied to the rise and fall of that giant ball of gas above us.
Instead, we can use electricity, alarm clocks, computer screens, smartphone screens, and all other sorts of outside stimuli to adjust our natural sleeping schedule.
This means that our bodies often have no effin’ clue what time it is!
Outside of our circadian rhythm, we have another biological system that tells us when to go to bed: the chemical adenosine.[19]
Think of it as “sleep pressure.” As soon as you wake up, your body starts to produce adenosine. When it hits a certain threshold, you get tired and start thinking about your pillow.
You really want your circadian rhythm and adenosine buildup in sync. When they’re not, it’s terrible.
You may have experienced it: jetlag comes about when you’re in a different part of the world than your home, so the change in daylight throws off your circadian rhythm.
For example, let’s say it was daylight when I left London and it’s daylight when I arrive in New York 10 hours later.
But your sleep pressure system doesn’t know this, so it’s trying to send you to bed, despite it being high noon.
Here’s when things can really go haywire: you finally get to bed in New York, but your circadian rhythm is still linked to London (which is now morning), so it starts making you more alert despite being nighttime in Manhattan.
And insomnia ensures…
This brings us to the single best advice on getting better sleep: do what you can to go to bed and wake up at the same time every day.[20]
Even on weekends whenever possible.
This helps your circadian rhythm and adenosine buildup stay in line with each other. Things get awful when these two systems are out of whack.
This isn’t our only piece of advice on getting better sleep!
Here are 10 more tips on engineering a perfect night’s rest:
#1) Avoid screens as you get closer to bedtime. Why avoid screen time? A couple of things to consider:
There is some evidence that the light emitted from electronic devices interferes with our circadian rhythm.[21] Artificial light, specifically blue light, is thought to confuse our body’s internal block. To capitalize on this concern, companies are now selling blue light-blocking glasses, which are advertised as sleep aids. Studies done on the effectiveness of these blue light blockers are mixed.[22]
What else can be going on? Our devices are designed to monopolize our attention, which means we spend more time on our phones instead of sleeping. We’ve all been there. This is why there’s an association between social media use and sleep deprivation.[23]
#2) Consider purchasing red lightbulbs to use in your bedroom lamps, so your bedroom is a place of soft light rather than bright/harsh light.[24]
#3) Keep your bedroom cool (but not too cold). Outside of light, our bodies use temperature as a signal to go to bed.[25] It gets colder at night, so this shift in temperature tells our body it’s time to go to sleep. Personally, I’ve found that keeping my bedroom cool helps me fall asleep. It’s been a real game-changer. What’s the sweet spot? Experiment a little here, but shoot for somewhere between 60-67 degrees Fahrenheit (15-19 Celsius). Just don’t go too cold, which can also disrupt your rest.
#4) Consider getting black-out curtains for your bedroom windows, especially if you live in a city. Living in a city, there’s always something bright and shiny happening outside my window – it wasn’t until I purchased super dark curtains to cover up my windows that I noticed an improvement in my ‘fall-asleep time.’
#5) Earplugs or a white noise machine might be a good idea. Sounds and other forms of ear pollution can be a distraction when you’re trying to sleep. White noise machines might drown some of this out, and studies show they do help, but some good ole fashioned earplugs could do the trick too.[26]
#6) No TV in bed. This might be incredibly difficult for you if you’ve been falling asleep to TV for years. Instead of falling asleep with the blue glow of a TV at the foot of your bed, read a book – trust me, it will put you right to sleep.[27]
#7) Get in the habit of reading fiction. Reading puts me to sleep within a few minutes most night, though only if I’m reading fiction. When reading non-fiction, my mind starts to race with all of the new ideas and things I could be working on. Either read real books or read on a Kindle, no iPads!
#8) Buy the right TYPE of Mattress for you: I slept on a soft mattress with two mattress pads for a few months years ago and wondered why I woke up with lower back pain every day. Turns out, my back was jacked up, and the soft mattress made things even worse. Since switching to a firm mattress, I wake up without back pain. Lesson learned here: I’m not smart.
#9) A lot of this can depend on HOW you sleep! Are you a side sleeper? Back sleeper? Stomach sleeper? Turns out there are some evolutionary reasons why some styles work better than others! Personally, I use the “half-military crawl position” outlined by Tim Ferriss (scroll down to tip 11 for the position).
#10) Have allergies? Try a hypoallergenic pillowcase! Your allergies could be affecting you while you sleep, and having the proper pillowcase can make a world of a difference.
How to Get More Sleep
So we’ve covered how to get BETTER sleep, what if you also need to get more of it?
In order to start getting more sleep, sleep must become more of a priority. If you constantly stay up too late because things need to get done, evaluate how your time is spent after work. Seriously, think about it!
Are you doing the important tasks first? Or are you messing around on the internet and not starting your tasks until late in the evening.
Are you watching late-night shows long after they’ve become enjoyable, simply because your DVR records them?
Are you checking your smartphone while in bed, watching Twitch, or using your laptop to watch more shows you don’t really care about on Netflix?
Yes, I understand we have parents who read Nerd Fitness and have to stay awake and function on minimal sleep (I commend you, and wish you luck!).
However, for many of us, less sleep is often a result of disorganized priorities and poor use of our time.
Here are the best practical tips for giving you the greatest chance at getting into bed earlier:
Don’t drink caffeine after lunch if possible. Caffeine can have an effect up to 6 hours after consumption. We love caffeine for many reasons (in moderation); however, you want to make sure it’s not consumed too late or your body will revolt.
Turn off the electronics sooner. I have to enforce a “laptops closed by 8PM” or a “TV off after 10PM” rule on many nights or I never get to bed. I get lost in Internetland far too easily. Putting in actual barriers really helps. If you find yourself checking Facebook and Twitter and other sites incessantly, BLOCK YOURSELF from those sites after a certain time.
Stop watching crap TV shows!Just because it exists doesn’t mean you need to watch it. Pick a FEW shows you watch on Netflix, but be wary of the “auto-play” next episode! Netflix is counting on you to be lazy to watch another episode accidentally instead of getting sleep.
Shift things by 15 minutes every week. If you want to get to bed sooner, don’t just try to get to bed an hour earlier than normal. You’ll probably lie in bed for that whole hour wondering why you can’t fall asleep, stressing yourself out and making things worse (remember our lesson on circadian rhythm). I shifted my pattern by waking up 15 minutes earlier and getting to bed 15 minutes sooner. Then I repeated that process over a series of weeks. Eventually, you can shift your bedtime by an hour or two, but do it gradually!
How to Wake Up (The NF Sleep Calculator)
Is there any more annoying sound in the world than the “beep beep beep” of an alarm clock?
Well, maybe this.
But you get the point.
So here you are, dreaming about riding a dragon, doing improv with Liam Neeson, and playing poker with Iron Man and Spock…and that damn alarm clock wakes you up. You are now incredibly groggy and miserable.
Here’s what’s happening: Remember earlier how we talked about different sleep cycles? Depending on which cycle you were woken up during, your body can struggle to move from “asleep” to “wide awake.”
Wake up in the right phase and you can feel energized and ready to go.
Wake up in the wrong phase and you will feel lethargic and sleepy.
Because we’re often waking up at times when we’re not ready to wake up, timing can be everything when it comes to getting out of bed.
Have no fear! Let’s give you a timetable to base your sleep schedule on, so your alarm clock isn’t so jarring.
Here are some assumptions we’ll use:
You need about 15 minutes to fall asleep.
A sleep cycle is 90 minutes.
You want 5 or 6 sleep cycles (our 7-9 hours range).
THE NERD FITNESS SLEEP CALCULATOR
Wake up: 5am
Bedtime for 5 Sleep Cycles (7.5 hr): 9:15pm
Bedtime for 6 Sleep Cycles (9 hr): 7:45pm
Wake up: 6:30am
Bedtime for 5 Sleep Cycles (7.5 hr): 10:45pm
Bedtime for 6 Sleep Cycles (9 hr): 9:15pm
Wake up: 8am
Bedtime for 5 Sleep Cycles (7.5 hr): 12:15am
Bedtime for 6 Sleep Cycles (9 hr): 10:45pm
You get the gist. Try to time your alarm clock to a natural break between sleep cycles.
Technology might help here too!
Set a “go to bed” alarm, rather than a wake-up alarm! Remind yourself WHEN you should go to sleep. Bonus points if you can rig it to also shut off your wifi so that you actually have nothing exciting left to do in your house except read a book and go to sleep!
Try a dawn-simulator alarm clock. Rather than waking yourself up in pitch black with a disgusting beeping noise, why not gradually rise as if there was a natural sunrise in your room?
Feel free to sing the first line of “Circle of Life” at this point. I just did.
Also, DON’T SNOOZE!
Instead of snoozing, set your alarm for 30 minutes later and SKIP snoozing entirely. If this is an issue for you, put your alarm across the room so you need to physically get out of bed to turn it off!
Here are a couple more tips to help your alertness in the morning:
Still feeling groggy? Go for a walk first thing.A mile every morning, if you can. Heck, do it while walking to Mordor! Walking outside and seeing that blue sky can trigger your body to release the hormones that encourage you to feel more awake and alive.
Consider blue light therapy during the day. Productivity guruTim Ferriss swears by it, and the reviews are overwhelmingly positive, so I’ll be testing one out during the winter months to see if my mornings are marked by increased energy. If you’ve used one and had positive/negative experiences, I’d love to hear about it in the comments.
Am I a Night Owl or a Lark? (Why Am I Not a Morning Person?)
According to studies, about 1 in 10 people are true morning people (“larks”), while 2 in 10 are considered “night owls.” The rest fit somewhere in the middle as “hummingbirds.”
What this means: Some of us are more alert at certain times of the day and naturally want to rise earlier or stay up later. [28]
Now, the difference between the two extremes isn’t as DRASTIC as we’ve made it out to be. Humans can never be truly naturally nocturnal – we don’t have night vision (yet…).
We’re not programmed to operate during the middle of the night. But, we CAN use our natural tendencies to help us be more efficient and productive during certain parts of the day.
We can change and adapt. Just like those who successfully work a night shift job (tips on that here), many who consider themselves a night owl may find they can become a morning person if they set themselves up for success.
I used the excuse for years of being a “night owl” to screw around all day and work from midnight to 4 AM each night, when it really just required a shifting of my priorities and productivity hacks.
What this all means: Identify your biological clock and try to adjust around it if possible. However, if your job requires you to get up early or stay up later, most of us can make an adjustment. Don’t let your poor habits blame “being a night owl” like I used to.
Should I Take Naps? (How to Nap During the Day)
Although generally not part of a day here in the States, we’re actually programmed to desire a quick nap in the early afternoon.[29]
In other countries, naps are more socially acceptable (Siesta? Si, por favor!). If you feel bad that you get tired in the early afternoon, it’s not because you’re lazy. It’s because you’re naturally wired for naptime. Now, you might still be lazy, but it’s not related to your nap schedule.
So, behold the power of the power nap:
Didn’t get enough sleep last night? Only have 20-30 minutes for a quick break? Try the caffeine-fueled power nap.
Fun fact: If you’ve slept less than normal, taking a 90-minute nap the following day could lead to an increased amount of REM sleep in that nap.[30]
What Is Sleep Apnea? (What’s the Best Treatment for Sleep Apnea?)
Sleep apnea is a condition where someone periodically stops breathing while sleeping.
While there are a few different versions of sleep apnea, the most common is “Obstructive Sleep Apnea,” which occurs when throat muscles become overly relaxed.
A telltale sign of obstructive sleep apnea is loud snoring, although not everyone who snores has sleep apnea.
Sleep apnea can potentially be pretty serious, what with the whole not breathing thing going on. It depends on the severity of the condition.
If it’s serve, not breathing correctly could majorly disrupt sleep, to the point of increasing the risk of certain diseases.[32]
How do you know if your sleep apnea is mild or severe?
Unfortunately, the only way to really be sure is to head to the doctor. If you go to your primary care physician, they will likely refer you to a sleep specialist to find out.
If you feel tired in the morning despite getting plenty of sleep, and a partner or loved one complains that you snore, it might be worth looking into a sleep apnea diagnosis.
I will mention that being overweight can contribute to obstructive sleep apnea, so weight loss could be a possible treatment.
I’ve got a couple of resources to help you start your journey:
How to Lose Weight (Without Dieting): check out our guide on the 5 rules for sustainable weight loss. If you’re not sure where to start, start there.
Our 1-on-1 Online Coaching Program: if you want a trained professional to tell you exactly what to do, check out our coaching program. Many clients jumpstart their weight loss journey with the help of a NF Coach, and the results they’ve achieved can be incredible.
In the meantime, try a different sleeping position (like the aforementioned half-military crawl position to keep your passages open).
What Is Second Sleep? (Waking up in the Middle of the Night)
Biphasic Sleep is sleeping in two distinct periods.
We’re gonna go back in the day again: during winter months, nighttime could last 12-14 hours.
With our bodies’ production of melatonin (the “sleepy time” hormone) kicking into high gear when that sun drops, people had nothing else to do (no TV, PS4, or iPads) and would fall asleep early. Then they would wake up for an hour or two in the middle of the night to read, pray, or think, and then fall back asleep for another 4-5 hours before waking up for the day.
If you’ve ever gone to bed at a normal hour, and then woke up in the middle of the night without being able to fall back asleep for an hour or so, you know what I’m talking about.
Here’s the thing: this is actually quite natural![33]
Rather than freaking the heck out and lying in bed wondering why you can’t fall asleep…consider it something that is more common than our current sleep schedule.[34] Don’t be afraid to turn on the light (red light!) and read a book or use the time for meditation until you can fall back asleep.
This one ‘mental shift’ alone can keep your stress levels down and let you get back to sleep faster and provide you with BETTER sleep.
4 Tips and Tricks to Hack Sleep
#1) Macrodozing:
I stumbled across the BEST biohack for optimal human performance.
It’s tricky, but here’s what to do:
Lie in bed with your eyes closed, for like, 7-9 hours.
If you can actually pull this off, productivity for the next 16 hours will be INSANE.
I often spend my nights in bed thinking and worrying about all of the things I need to do the next day. Instead of stressing out about it, take a minute and write down the things you need to do the next day. Then set it aside.
A notebook, a post-it note, an Evernote file, whatever.
Do a brain-dump and clear your head so you can focus on reading A Game of Thrones without thinking about the next day’s tasks.
#3) Want to control your dreams? It’s called “Lucid Dreaming,” it’s possible, but requires work. I’ve only been able to do it once, but haven’t given up hope that it can become a more common occurrence! Ultimately, this allows you to live out a real-life version of Inception.
#4) Have way too much time on your hands and not constricted by societal norms? Try Polyphasic sleep and then tell me how it goes 🙂 It didn’t work for Kramer, but it might work for you!
(But it probably won’t).
Start Sleeping Better Tonight (Next Steps)
Like, anything, that which gets measured gets improved.
Now, if you’re somebody that isn’t really detail-oriented, just start by picking ONE or two changes above, and focus on building that Hard Hat Habit. However, if you like to nerd out about certain details, why not nerd out about your sleep?
Starting tomorrow morning, when you wake up, recap the previous day with a journal entry:
What time did you wake up, and what time did you actually get out of bed?
How many times did you hit snooze?
After work, how much television did you watch? After you finished watching, did you go right to bed? Did you fall asleep with the TV on?
How long did you lie in bed before actually falling asleep (obviously this will be tough to tell, but you can estimate).
A quick recap on what to do:
Change one or two things about your current strategy.
Turn off the computer 15 minutes earlier.
Stop watching TV in bed.
Read fiction.
Limit the amount of blue light and screen activities that amp you up at night.
No more snoozing.
Set the alarm clock across the room.
Go for a walk in the morning outside.
If you want to use technology:F.Lux for your computer, red bulbs in the bedroom, Sunrise alarm clock for waking up without disturbing deep sleep.
That should just about do it for today’s article.
If you’re looking for where to go from here, I’ve got some options for you. But I’m only gonna tell you, because you’ve been a good sport this whole article.
NEXT STEPS IF YOU WANT TO GO FARTHER!
#1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them lose weight, get strong, and level up their lives!
We take sleep so seriously, we discuss it with each and every client.
#2) If you want an exact blueprint for getting in shape, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
If you follow our Sleep missions, you’ll learn to improve your night rituals while earning XP! Sah-weeeet.
Try your free trial right here:
#3) Join our amazing free community, the Nerd Fitness Rebellion! Not only is it free to join, but we’ll provide you with loads of free goodies when you sign-up:
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Now, I’d love to hear from you:
What questions do you have about sleeping?
How have you learned to be better at it?
What are you still struggling with?
Have you tried sunrise alarm clocks or blue-light devices?
Amazon on Wednesday unveiled a collection of product updates that tie together its vast suite of services and help ensure it remains at the center of peoples’ lives and homes.
Nearly a year after Amazon
(AMZN) was met with criticism over its controversial vision for the future of home security, the company is doubling down on new features for Astro, its dog-like robot, to help it better patrol the household when the owners are away. Amazon
(AMZN) also announced a new sleep-tracking device as well as an updated Alexa-powered Fire TV that knows when you’re in the room, among a number of other products.
The new updates, announced at an invite-only press event, come a week after the company introduced four new Fire HD 8 tablet models and appear aimed at drumming up excitement for its products ahead of the all-important holiday shopping season.
Amazon, like other tech companies, must convince customers to upgrade or buy new gadgets at a time when fears are mounting about a possible global recession. At the same time, Amazon must also confront shifting comfort levels with its growing reach into the lives of consumers and how closely its household products may be tracking them.
Last month, Amazon agreed to buy iRobot, the company behind the popular automated Roomba vacuums, in a $1.7 billion deal that quickly raised concerns. The Federal Trade Commission is now probing the deal after more than two dozen groups wrote to the agency alleging the acquisition could help Amazon “entrench their monopoly power in the digital economy.”
Amazon did not mention the Roomba at Wednesday’s event, but Amazon clearly remains committed to investing to make every home a little more of an Amazon home.
Here’s a look at what the company announced:
Amazon is rolling out its first major software update to Astro, an autonomous 20-pound dog-like robot with large, cartoon-y eyes on its tablet face, and a cup holder. The robot – not unlike an Alexa on wheels – uses voice-recognition software, cameras, artificial intelligence, mapping technology and voice- and face-recognition sensors as it zooms from room to room, capturing live video and learning your habits.
Soon Astro will be able to detect cats and dogs in the home, take short video clips of what they’re up to when owners aren’t around and watch and talk to them in real time. Amazon is also adding the ability to monitor if windows or doors are left open, building on what the company said users have been already doing, such as checking to see if the stove was left on.
Amazon is also opening Astro up to the developer community by offering tools that enable them to build software or specific commands for the robotic pup. And Astro will now work with a real-time subscription service from Amazon’s smart-doorbell company, Ring, to provide security monitoring to small and medium-sized businesses.
The company emphasized that Astro was conceived with security and privacy as a priority, with data processed on the device itself and the ability to restrict where Astro can go in the home.
Astro is currently available for $999, which includes a six-month free trial of Ring Protect Pro. (Pricing will later jump to $1,499.)
Amazon unveiled a new series of Fire TV Omni QLED models – the first Fire TV to ship with Dolby Vision IQ.
Through adaptive technology, the 4K TVs know when you walk into a room and leave, so it can save on power and turn off when needed. It also features a gallery of 1,500 curated pictures that can be displayed when not in use – a concept similar to Samsung’s existing Frame TVs.
Its deeper integration with Alexa could be a true standout: with its built-in microphones, users can access widgets such as sticky notes, the calendar, the weather or dim the lights by talking directly to the TV. A 65-inch model costs $799 and 75-inch version costs $1,099.
Amazon is also rolling out a premium remote, called Alexa Voice Remote Pro, that includes a feature to make it easier to find when the remote gets misplaced.
Amazon is expanding its suite of Halo wellness products beyond wearables into sleep tracking. The new Halo Rise sits on the nightstand and monitors the sleeping and breathing patterns of the person closest. It also tracks humidity and light in the room, and presents a natural light to wake up to as an alternative to an alarm.
The device, which uses sensor tech and machine learning to approach sleep, works even if the person is turned in the other direction, or covered in pillows and blankets, as it can detect micro-movements, according to the company.
Amazon said it developed the product to offer consumers more choices around sleep tracking, noting many people don’t like sleeping with a wearable device and that batteries often turn off mid-sleep cycle.
Halo Rise is $139.99 and includes a six-month Halo membership, which provides workouts, insights and tools for health tracking.
Fifteen years after launching the Kindle, Amazon is introducing a higher-end version that also serves as a writing device.
With a 10.2-inch HD display and its first-ever Kindle pen, the Kindle Scribe allows users to write to-do lists, journal entries and review documents imported from their phone. Amazon said it will partner with Microsoft to support its suite of products on the Kindle Scribe early next year.
The new Kindle supports USB-C charging and has a battery designed to last for months. The device starts at $339 with a pen and 16 GB of storage and costs $369 for a premium pen and 32 GB. (The company did not go into specifics on the premium pen.) In comparison, a basic Kindle starts at $99, while its higher-end Kindle Oasis is $249.
Amazon updated its Echo Dot speaker lineup. The new devices feature twice the bass, updated processors and can serve as a Wi-Fi extender for the company’s Eero mesh system. Amazon is also rolling out a software update to its high-end Echo Studio speaker to include new spatial audio processing and improve sound quality. The speaker, which is $199, now comes in white.
The company is also taking another shot at getting Alexa into the car. Its Echo Auto device ($54.99) is now smaller, sleeker and can be more easily mounted in a vehicle. The gadget is intended to let users send hands-free messages, listen to music and podcasts, access navigation and seamlessly sift from the car to another device when you get home.
Amazon also announced a number of software updates coming to its existing Echo Show 15, a device the company said is especially popular in the kitchen.
The upgrade includes free access to Fire TV and a much more personal Alexa. The voice assistant can now rattle off a morning routine for each person in the home, including providing calendar updates, playing specific music and highlighting traffic reports for commuters.
Other new features include receiving alerts for weather forecast changes; the ability to record video messages that can be displayed on the Echo Show screen or via the Alexa app; asking Alexa to dim the lights up to 24 hours in the future; and receiving updates about when a Whole Foods Market curbside pickup order is ready. The updates will roll out in the coming months.
The Echo Show is also getting an interactive storytelling feature that lets kids pick from a handful of themes, such as an undersea or outer space adventure, and characters like an octopus or an astronaut, to create a story that is immediately animated on the gadget’s display and told by Alexa. The story is generated using a number of AI models that determine elements including the script and music, making it different each time.
“Amazon has invested in embedding more intelligence in its Alexa devices for awhile now and the ability to extend that capability into greater system-wide intelligence is significant,” said Jonathan Collins, a research director at market research firm ABI Research. “New functionality, including its Routines feature, could help make Amazon smart home systems more intelligent, responsive and helpful, and more tightly integrated with other Amazon offerings from grocery shopping and beyond.”
CNN Business’ Rachel Metz contributed to this report
A TV that knows when you’re in and out of the room. A gadget that monitors your breathing pattern while you sleep. An enhanced voice assistant tool that highlights just how much it knows about your everyday life.
At an invite-only press event last week, Amazon unveiled a long list of product updates ahead of the holiday shopping season that appear designed to further insert its gadgets and services into every corner of our homes with the apparent goal of making everything a little easier. But the event was also another reminder of just how much Amazon’s many products are watching us.
During prior events, Amazon
(AMZN) raised eyebrows with blatant examples of surveillance products, including drones and Astro, the dog-like robot that patrols the home. But this year, Amazon
(AMZN)’s advancements in everyday tracking were a bit more subtle.
The new Halo Rise sleep tracking device, for example, sits on the nightstand and monitors a person’s breathing and micro-movements as they sleep without the need to wear a sleep tracker. The device is said to work even if the person is turned in the other direction, or covered up by pillows and blankets.
On the new Echo Show 15 smart display, Amazon’s voice assistant Alexa can now rattle off a morning routine for each person in the home, provide calendar updates and highlight traffic reports for the commute to the office. There’s also an option to ask Alexa to turn off the lights up to 24 hours in the future if they won’t be home.
Amazon continues to expand Astro’s features, too. It can now detect the faces of pets in the home and stream footage to owners when they’re out of the house. The robot can also make sure windows and doors are closed and it can perform deeper monitoring when the owner is away as part of a virtual surveillance subscription.
Amazon is far from the only tech company offering products that monitor users or collect data with the promise of improved conveniences, productivity and safety. But Amazon, perhaps more than any of its peers, has created a sprawling suite of products and services that arguably track more of our daily lives in and around our homes.
In the months leading up to the product event, Amazon made two big announcements that could expand its reach into our lives even more. Amazon agreed last month to acquire iRobot, the company behind the popular automated Roomba vacuums, some of which create maps of the inside of our homes. It also announced plans to broaden its reach in the health care market by buying One Medical, a membership-based primary care service.
In the process, Amazon is possibly testing customers’ comfort levels with how much any single company should know about our lives, and perhaps shifting our tolerance, too.
Jonathan Collins, an analyst at ABI Research, said the scope and breadth of the company’s consumer offerings may be a concern for some, but many may simply accept the tradeoff for conveniences.
“By and large, negative consumer attitudes to data collection across smart home and other areas have largely been ameliorated by the services received in return,” he said. “Even if not explicit, there is a tradeoff between lower priced or free services and the data sharing and collection that supports their availability.”
Stephen Beck, founder and managing partner of consultancy cg42, said the views of customers “will likely remain unchanged after Amazon’s event because items like a TV, smart speaker, or sleep tracker feel familiar and do not pose obvious, new threats to privacy.”
Amazon has a history of being caught collecting user data without consumers knowing. In 2019, reports surfaced that Amazon was recording snippets of conversations from Alexa users that were sometimes reviewed by humans. In the wake of backlash, Amazon changed its settings so people could opt out of this.
For its latest products, the company states on its website how Astro is designed to detect only the chosen wake word, and no audio is stored or sent to the cloud unless the device detects that word. It also emphasizes the sensor data that Astro uses to navigate the home is processed on the device itself and not sent to the cloud, and the robot only streams video or images to the cloud when a feature like Live View in the Astro app is in use.
The Halo Rise sleep tracking device, meanwhile, encrypts the collected data and stores it in the cloud, according to the company. Users can later download or delete it.
But Amazon’s continued rollout of products that can monitor customers to varying degrees comes at a time many Americans have more reason to be mindful of data collection given the shifting legal landscape around abortion. Digital rights experts have warned that people’s search histories, location data, messages and other digital information could be used by law enforcement agencies investigating or prosecuting abortion-related cases.
“The danger of this tracking has never been so clear,” said Albert Fox Cahn, founder and executive director of the Surveillance Technology Oversight Project and a fellow at the NYU School of Law. “Far too few customers think about how the information they give to companies can be misused by governments, hackers, and more.”
While some of the newly announced features, such as Astro’s increased monitoring of doors and windows, may be aimed at helping people feel more secure in their homes, Cahn worries these seemingly small updates also push people even deeper into Amazon’s ecosystem.
“Thankfully,” Cahn said, “even if you can teach an old robotic dog new tricks, you can’t change one fact: It’s still creepy.”
FORT BRAGG, Calif., December 31, 2021 (Newswire.com)
– FloBeds celebrates 20 years of delivering sleep around the world with Goldilocks comfort. Through snow, rain, heat, gloom of night or pandemic, the Dream Team at FloBeds.com has been delivering personalized latex mattresses to the sleep deprived worldwide. Newsweek said it about FloBeds in 2002, “Goldilocks was Right”, this side is just right, and it will still be true in 2022.
This last year, FloBeds began making a hard maple slatted platform to replace the sturdy ponderosa pine foundations they have offered since 1999. (As always, they come with sturdy straight slats or flexible conforming EuroSlats.) They expanded the Fort Bragg latex warehouse. And they successfully fought their way through a tough supply chain collapse.
The year also brought a shade of reality to the flashy new arrivals to the online mattress business. Long story short: nothing takes the place of top-quality sleep ingredients (natural Talalay latex, organic cotton, organic wool, hard rock maple) and a total commitment to customer service. As the General Manager Dewey Turner noted: “Where else can you find a company that helps a customer with a 19-year-old latex mattress adjust the firmness to make it just right?”
FloBeds 2022 resolution is to bring renewed efforts in putting America to sleep and will not rest until its customers rest. And as always, the Dream Team reminds you: Your Dreams May Vary!
Contact: Dave Turner, President FloBeds Personalized Latex Mattresses 707-964-5700 davet@flobeds.com info@flobeds.com
Amsterdam,Netherlands, December 20, 2017 (Newswire.com)
– On 20 December, the coveted Quiet Hotel Award will be presented for the 3rd time. The winner has been selected from the over 157 European hotels that have acquired the Quiet Room® label. This year’s winner is the Mövenpick Hotel Amsterdam City Centre, a 4-star hotel in possession of 408 QR-qualified rooms.
As always, the participating hotels have been meticulously reviewed by the Quietroom Foundation, which oversees the quality and sets the standards for the QR-label. Selection criteria include things like hotel location, number of QR-qualified rooms, design & build measures for sound insulation, and client reviews on social media.
The 2017 winner of the award is located on the river IJ, close to Amsterdam’s historic centre and just 20 minutes from Schiphol Airport. It was renovated in 2013 and in 2017 the Mövenpick had all its rooms certified for the Quiet Room® label. 31 rooms have qualified for the highest Quietroom category, the remainder for the second category.
According to Lucas Keizer of the Quietroom Foundation, ‘the excellent performance of the Mövenpick Hotel Amsterdam City Centre with regard to sound insulation is partly due to the use of QR-certified products and manufacturers, which guarantees that renovation and insulation measures meet the highest possible standards.’
For more information:
Lucas keizer Keizersgracht 24 1016 EA Amsterdam Netherlands info@Quiethotelroom.org phone: +31 84 003 0094 www.quiethotelroom.org/quiet-hotel-award/
Quiet Hotelroom® IS MORE THAN JUST A LOGO IT’S AN EXPERIENCE !
Ideal for graduating seniors who are now off to college, Innerpeace Ventures, a comprehensive business dedicated to researching, refining, and producing products that ease consumer’s day-to-day activities, this week released the perfect sound-blocking solution for all college students worried about loud roommates and unruly study areas.
Press Release –
Jun 28, 2016
Culver City, CA, June 28, 2016 (Newswire.com)
– Innerpeace Ventures, a comprehensive business dedicated to researching, refining, and producing products that ease consumer’s day-to-day activities, this week released the perfect sound-blocking solution for all college students worried about loud roommates and unruly study areas.
Called the Chill Box Ear Plugs, the revolutionary product, through its unmatched decibel protection structure, is able to block out noisy parties, roommates, snoring, talking, and other loud noises that prevent sound sleep and effective studying.
The Chill Box Ear Plugs comes with 20 pairs of Moldex premium soft foam ear plugs in a reusable cube container and handy gem pack. The earplugs are constructed with a decibel protection of NRR 33, the highest attainable in today’s earplug market. Additionally, designed with young consumers in mind, the earplugs come in a fun, lime green color, making it easy to locate and use them every day.
“Our goal with the Chill Box Ear Plugs was to finally make an earplug designed for college students and other young people who struggle with noise problems,” said Michael Magidson. “Before our product, earplugs for adults and the elderly were the only options. Spread the word on the availability of our earplugs, and head on over to our Amazon listing today to get started with a purchase.”
