A little tip for you fitness folks: there’s a new training method that can help you improve your speed, strength, and sharpness, and all it involves is laying still for eight hours. There are many top-level athletes that are now even hiring coaches specifically to teach them how to do this thing better.
This powerful secret method? Sleep, and it’s not really all that new (or that secret)—in fact, we’ve been using this particular training method for millions and millions of years! The athletic benefits of sleep are just now happening to find an appreciation in the realm of sports.
The great benefits of sleep aren’t just available to high-paid celebrity athletes with personal sleep coaches, though, because better sleep is possible for everyone. Here are just four of the most impactful benefits of consistent sleep for athletes like you—no matter what level you’re at—as well as a pointer on how you can start sleeping like the pros:
1. Sleep = more energy
It probably seems almost too obvious, but if you’re an athlete, the role of energy in your performance is always good to remember. Whenever your sleep is inadequate, and you’re feeling the weight of fatigue, you’re less likely to feel inspired enough to go to the gym; you’re also far less likely to give 100% when it comes time for practice. The longer you continue to be deprived of sleep, the more fatigued you’ll feel every day, as the effects of sleep deprivation only continue to build the longer the issue persists.
2. Making essential repairs
When you get a full night of sleep, you experience slow-wave sleep, otherwise known as deep sleep. During deep sleep, your body releases growth hormones which can heal the tissues of muscles that have been worn down by your previous day’s exercise. When you miss out on sleep, your body is missing out on much-needed repairs.
3. Helping you keep a healthy diet
Perhaps the most important factor in maintaining fitness over the course of a lifetime is keeping up a healthy diet. And, if you want to keep a healthy diet, you’re going to need a good night’s sleep.
Your appetite is fueled by two hormones called leptin and ghrelin. Ghrelin tells your body when it should be hungry, while leptin signals to your body that you’ve eaten enough. A study at the University of Chicago found that operating on four or five hours of sleep decreased concentrations of leptin and increased levels of ghrelin, throwing them out of their proper balance—a clear sign that your body’s hunger has gone off the rails.
4. Keeping you sharp
A study with the Stanford men’s basketball team showed after letting the players sleep for an extended period of time, their free throw accuracy improved by 9% and they shaved an average of .7 seconds off of their sprint times (from 16.2 to 15.5 seconds).
Talk to a Sleep Coach
So how can you get the same improvements in your sleep as the pros? Well, by taking the same approach—getting in touch with a sleep coach. Although you don’t need to have the same high-level connections (or the same limitless budget) as celebrity athletes in order to have your very own Sleep Coach.
Reverie®️ Sleep Coach™ offers you all the up-to-date knowledge and sleep expertise available to those in the big leagues, and ensures that you’ll sleep just like the winners. How does it work? We set you up with one of our Certified Sleep Coaches who will work with you like a personal trainer for your sleep, talking with you one-on-one and coming up with a customized plan for your sleep success based on the specific roadblocks you face when it comes to sleep. If this sounds like the boost you’ve been needing in order to improve your performance out on the field or the court, you should contact one of our Certified Sleep Coaches to learn more.
Schedule your free ten-minute introductory call with an actual Sleep Coach now!
How many times has this happened to you?
You finish dinner, finally put your phone down, and find yourself delightfully surprised that you’re able to get to bed at a decent hour—but something just doesn’t go right. Maybe you spend half the night trying to get into a comfortable position, or you feel exhausted at work the next morning. Whatever happened, your sleep just didn’t do its job, despite the fact that (as far as you’re aware) you did everything right.
If this sounds familiar, you’re definitely not alone. A lot of people expect sleep to just happen as long as we get into bed before too late and shut our eyes at some point, but that’s really not how it works. There’s actually a variety of environmental, biological, and personal factors that all combine every single day and affect the quality of sleep that you experience.
If you’d like to see the bigger picture and get to know how healthy your sleep habits really are, our comprehensive sleep quiz is the perfect place to start. In our sleep quiz, we ask you a variety of questions related to your sleep environment, your daily habits, your health, and even your perspective on sleep, in order to determine the true quality level of your sleep.
You may have taken a variety of “personality” and “what-type-are-you” quizzes before, but our sleep quiz is different from all of these for one very big reason: it’s actually based on science, and not just a bunch of fluff which we made up ourselves. To ensure that we covered a complete spectrum of sleep influences, we developed our sleep quiz with the help of our sleep advisory board, which is made up of leading doctors and researchers in the field of sleep.
We put this much care and attention into our sleep quiz because we’re passionate about helping you sleep better. Along with the results of the sleep quiz, we provide you with a few simple changes you can make tonight that will help improve the quality of your sleep.
If you feel that your sleep could definitely be better (or if you want to be sure that there’s nothing you’re missing) make sure to take our sleep quiz today, and enjoy a sweeter, well-informed sleep tonight.
Take the sleep quiz now.
If you take a second to think about it, you can probably recall quite a few PSAs you’ve seen on the dangers of drunk driving and driving while distracted by your phone—but when was the last time you saw one on the dangers of driving while tired? Nothing really comes to mind, right? In fact, this may actually be the first time you’ve ever stopped to consider this particular driving hazard.
So why isn’t this issue part of any media campaigns? You might think the answer is because it’s such a small problem that it’s not worth the effort, but the reality is that drowsy driving is just as dangerous as drunk driving (if not more). An answer probably much closer to the truth is that fatigue and tiredness is simply so widespread in our population that driving under that condition is considered by most to be a regrettable but minor consequence. But the effects of drowsy driving are anything but minor.
The dangers of drowsy driving
In his book Why We Sleep, sleep scientist Matthew Walker says that drowsy driving is worse than drunk driving, and the reason for this is that driving drowsy leaves you susceptible to microsleeps. Walker tells us that microsleeps
Last for a few seconds, causing our eyelids to close partially or fully
Cause us to lose all perception of the outside world
Happen without us being aware of them
And cause our motor functions to cease momentarily
This means that if you happen to have a microsleep while you are driving tired, you can completely lose your grip on the wheel or move over into another lane, while possibly going at 60 miles an hour. Walker tells us that one of the major differences you see between drunk drivers and drowsy drivers is that drunk drivers may not brake quick enough in an emergency—but a drowsy driver could neglect to brake completely.
The signs of a sleepy driver
The first step to always being alert behind the wheel is, of course, realizing when you’re too tired to drive. Here are the signs to look for, courtesy of the National Sleep Foundation:
Inability to remember the last stretch of road you drove
Bobbing your head
Drifting from your lane
If you notice these symptoms of tiredness in yourself or your driver, it is extremely important that you ensure the car ride is halted or another driver is able to take over.
Staying alert and alive
The most effective deterrent against driving while tired? Making sure that you’re not tired. While that sounds like a “duh” moment, remembering how vital sleep is to our lives is always important. Exhaustion is your body’s way of trying to tell you in the loudest way possible that it needs to recharge in order to carry out the functions that keep you healthy and safe. The best way to dispel drowsiness and remain alert and in control all throughout the day is to get the right amount of sleep by always adhering to sleep hygiene best practices.
If you do find yourself in a situation where you’re driving and you realize that you’re too drowsy to drive safely, there are really only two options:
Switching with another driver riding with you.
Also from Matthew Walker’s book: pulling over somewhere safe to nap for 20-30 minutes. Immediately after you wake up, you can’t just head back out onto the road, either. It takes about another 20-30 minutes for your grogginess from your nap to wear off. This solution is unfortunately not a long-term one, as your body will soon be tired again. The only way to fully recharge is (you guessed it) a full night of good ol’ sleep.
These solutions are, of course, not ideal, and the message you should take away is that the best way to drive safe is making sure you’re getting a full seven to eight hours of sleep every night.
Perhaps the most insidious danger of drowsy driving is simply that it’s a public safety concern that’s received only minimal attention. But—just like drunk driving and phone-distracted driving—drowsy driving fatalities are preventable.
Part of the responsibility lies on every individual driver, to make sure that they are getting adequate sleep. But it’s also going to take the kind of education, broadcasting, and social change that’s helped to drastically decrease the incidents of drunk driving fatalities in recent years. And if people start to sleep better as a result of spreading awareness? Well, that wouldn’t be such a bad thing.
Here's what people are saying about Reverie out in the big wide world in 2018, with our most recent press coverage first. Click the link to read the story.
Dr. Amelia Bailey, a member of our Sleep Advisory Board, outlines sleep’s link to increased hunger in this article covering “5 Signs That You Need More Sleep”.
Our CEO Martin-Rawls Meehan is featured in this article on popular home décor and lifestyle site Domino.com covering a whole host of tips and tricks for getting a great night’s sleep.
Our 4M adjustable foundation was a winner in the Men’s Health Sleep Awards 2018! You can find it covered in this article on the best sleep products on the market.
Sleep Retailer includes our new Sleep Coach™ program in a list covering the biggest trends in mattress retail today.
A new interview with our CEO Martin Rawls-Meehan details how Reverie is taking its commitment to great sleep global.
The Sleep Retailer Podcast
Editors from Sleep Retailer magazine recently sat down with our CMO Lisa Tan for their new Sleep Retailer Podcast.
A writer from Shape shares her experience of how our Sleep Coach™ program helped her deal with some of her unique challenges to getting a good night’s sleep.
In this back-to-school health checklist, our CEO Martin Rawls-Meehan details how parents can help their kids have the best school year possible by encouraging healthy sleep habits.
CMO Lisa Tan gives out some great advice and discusses what makes Reverie stand apart from the crowd, as well as the inspiration behind our new Sleep Coach™ program.
Distinguished neurobiologist Dr. Benjamin Smarr, a member of Reverie's Advisory Board, is extensively quoted in this article about waking up before your alarm clock.
Home Furnishing Business magazine
Our very own CMO Lisa Tan was named to their Forty Under 40 List of top furniture industry executives. Everybody here knows this honor is well-deserved.
A long feature article on Reverie Sleep Coach with our CEO Martin Rawls-Meehan.
Reverie CEO Martin Rawls-Meehan talks about consistency as a key to getting better sleep.
Reverie Advisory Board member Dr. Dawn Dore-Stites weighs in on how sleep is linked to migraines in this site dedicated to female empowerment, founded by Zooey Deschanel, Molly McAleer and Sophi Rossi.
Reverie's new Sleep Coach™ program gets detailed coverage.
MSN does a short, fun news video explaining Reverie Sleep Coach.
Reverie's revolutionary new Sleep Coach™ program gets a glowing writeup by this tech-focused site.
Reverie's new Sleep Coach™ platform is deemed a hot trend in this article.
Our CMO Lisa Tan talks to Bustle.com about sleep disorders and how they can affect relationships.
Our CMO Lisa Tan is quoted in an informative article about power beds, aka adjustable bases.
Women's Choice Award®
Reverie wins the award in two categories. Again. The award is based on what women owners say about our beds. Details here.
Nice story on all the ways Reverie power beds are great for moms. Read it here.
Reverie Advisory Board member Dr. Dawn Dore-Stites, a pediatric sleep expert, is prominently featured by Romper, a popular site for moms.
Reverie Advisory Board member Benjamin Smarr, PhD, gives insight on coping with daylight savings time in an in-depth article here.
Our CEO, Martin Rawls-Meehan is interviewed about the sleep biz.
The Wall Street Journal
Our busy and fearless CMO Lisa Tan makes the WSJ (with a full accompanying illustration!) where they discuss her preferred method for de-stressing. Check it out here.
CEO Martin Rawls-Meehan discusses high tech sleep with this fitness-focused blog. Story here.
Reverie's Chief Marketing Office Lisa Tan talks New Years resolutions and weight loss. Story here.
We went to CES, the prestigious Consumer Electronics Show, for our first time ever. And we made quite an impression with our technology and our mind-control bed.
Innovation and Tech Today
Their assistant editor checks out our mind-control bed and interviews us on video at CES.
A top tech magazine gives us their CES Editor's Choice Award.
Innovation and Tech Today magazine gave us their Editor's Choice Award for 2018. Story here.
Check out our CES video.
They go to CES and feature our bed in this episode. Reverie coverage starts at 2:15 in the video.
Sleep tips with Tech Republic at CES.
Video sleep tips from our CEO, Martin Rawls-Meehan. See video.
Our smart bed with Tech Republic.
Our CEO discusses how reading your brain waves will lead to better sleep in the future. See video.
Our CMO, Lisa Tan, gives advice on best sleep positions, depending on what your situation is.
Pregnant? New parent or have small kids? Tired? Get tips and info on our special site for exhausted moms.
Ready to start sleeping better?
From time to time, Reverie collaborates with its partners to bring you special content. This month, Raymour & Flanigan is bringing you some tips on how to add a warm glow to your bedroom this fall.
Changing leaves and shorter days mean it’s time to pull out the scarves and turn on the heat. With fall upon us, you may want to warm up your bedroom to make it a cozy and relaxing retreat as the weather turns. While time and costs may make you cautious about redecorating, bringing fall into the bedroom doesn’t have to be expensive or time-consuming. With the right accent pieces, lighting and finishes, you can easily create a fall paradise in your own bedroom.
To help you prepare your bedroom for days filled with piles of leaves, toasty apple cider and the beautiful autumn scenery, Raymour & Flanigan is sharing some tips on furniture, fabrics and decorations that will create feelings of fall.
1. Begin with the Bed
The heart of your bedroom is a great place to start the redecoration process. An easy way to bring warmth to your room is by adding a new bed set or comforter in a fall hue, such as a deep red or brown. Another common addition for autumn is adding a plaid throw to the end of the bed for an extra layer on those chilly fall nights. Depending on the setup of your room, you may want to shift your bed’s location to get more sun in the morning.
The changing of the seasons is also a good time to consider a bigger change in your bedroom: the bed itself. If you’ve been waking up with aches and pains, it may be time for a new mattress to help you get a more restful sleep. Consider replacing your current bed with an adjustable power base that provides a range of customization and comfort options including massage. Raymour & Flanigan carries a wide range of Reverie power beds.
2. Add a Pop of Color
Pillows are a great way to bring fall hues into your bedroom because they add color without overwhelming the space. Look for deeper color tones like burgundy or burnt orange to bring a seasonal complement to your bedroom set. These richer colors will add warmth and coziness to the space and spruce up sheets in any shade. Create interest by contrasting earth tones with brighter shades like gold and orange, or by experimenting with new patterns and textures. Seasonal throw pillows can help create a fall palette and help make your bed even more inviting as you settle in for the night.
3. Complement Your Bed with the Right End Tables
Small upgrades or furniture swaps can go a long way in creating a seasonal feel in your bedroom. Bedside tables are the companion to your bed and can be the perfect counterpart to your new mattress or adjustable base. As autumn approaches, consider bringing in bedside tables with darker finishes. Rich shades like espresso and chocolate pair well with sleek, modern pieces while still maintaining a feeling of coziness. Natural wood finishes and antique accents create a more casual outdoorsy feel and can offer the perfect contrast to your fall bed set.
4. Create the Perfect Mood Lighting
What goes on your bedside tables can be just as important to fall decorating as the tables themselves. Whether you decide to upgrade your bedside tables or refinish your current pieces, the right lamps and lighting fixtures can help bring it all to life with a warm autumn glow. For bedside lighting, opt for pearlescent bulbs that offer warm white light. These provide plenty of light for bedtime reading while limiting bright light that can interrupt your sleep.
Lamps and other lighting fixtures can also serve as staples of your fall decor. Think about choosing bedside lamps that incorporate earthy tones and other natural accents for a cozy fall feel. Lamps with a minimal wooden base add a casual, airy atmosphere, and create interest without overwhelming your bedside tables and other furniture.
5. Add Extra Flair
If you’re still looking for ideas to bring fall into your room, additional bedside decoration and room decor is always an option. If your room has hardwood floors, consider adding a rug to make the room cozier and cut out the cold floor in the morning. Opt for autumn hues and warm colors that complement your bedroom set.
Try swapping out your current wall decorations with fall-themed frames and adding prints and photos that incorporate fall landscapes or colors. Colored glass vases and shabby chic candle holders can also give your end tables or dresser just the right touch. Finish off your fall bedroom with a scented candle or two in scents like spiced apple cider or pumpkin pie to add that extra hint of fall to the air!
While fall is a time of cooler temps and preparing for winter, having a snug and comfortable bedroom to escape to is a great way to get you ready for the colder days ahead. We hope these tips help you warm up your bedroom and prepare for the fall season!
About Raymour & Flanigan
Raymour & Flanigan is a valued Reverie Partner and the largest furniture retailer in the Northeast United States. They carry brand name furniture, accent pieces and area rugs for every room in the home. For more information, find Raymour & Flanigan reviews on BBB or follow them on Twitter.
Second of a Three-Part Series
After spending 30 days sleeping on a Reverie bed, Could I Have That? ’s Samantha Wennerstrom gives us an update on how it’s been going. (Spoiler alert: she loves it!)
In this second video of our three-part series, Samantha covers what really goes on in a Reverie Sleep Coach consultation, as well as all the new things she’s learned about how her habits and environment influence the quality of her sleep. Samantha also discusses the nirvana that is the Reverie bed’s Zero Gravity position, and how the ability to adjust her bed has helped to improve the way she feels waking up in the morning. Make sure to stay tuned for Samantha’s 60-day update!
Check out part 1 of this series if you missed it, and if you want to see other reviews of the bed in Samantha’s video, you can find them here. Curious about Sleep Coach? Take our science-backed sleep quiz to start on your journey to better sleep.
By Dr. Dawn Dore-Stites
We can all agree that a good education establishes a solid foundation for children and adolescents and leads to more informed citizens with higher incomes; however, proposing new ways to improve aspects of the educational experience is often the cause of conflict and debate among teaching professionals and parents.
Imagine, though, if a single potential improvement existed that
Increased academic performance;
Decreased tardiness and absence from school;
Decreased risk behaviors;
Decreased incidence of depression;
Decreased frequency of motor vehicle accidents; and
Was endorsed by multiple professional organizations including the Center for Disease Control (CDC), American Academy of Pediatrics (AAP) and the American Psychological Association (APA).
It would be logical to assume that the debate around this idea would be minimal...right? As it turns out, this beneficial and substantially-supported improvement is real and possible, and all that it requires is shifting middle and high school start times later.
Why later start times?
The rationale behind shifting middle and specifically high school start times later lies in how adolescents sleep. Starting around puberty, most teens shift to a later bedtime and later rise time. This is the result of biological factors that push the circadian rhythm later relative to younger children. For many, this shift in sleep patterns doesn’t even end until their mid-20s—long after high school ends.
Approximately 43% of schools across the nation start before 8am despite recommendations from professional organizations to not have start times prior to 8:30am. The 8:30am start time was selected to provide an opportunity for an adolescent to get closer to the 8-10 hours of sleep per night recommended. Despite the numerous benefits of a full night of sleep, fewer than 1 in 5 middle and high schools actually have a start time of 8:30AM or later.
Some argue that pushing for a later start time will just lead to teens going to bed later; however, school districts that have shifted start times found that duration of sleep per night for their students did increase. Considering that less than 30% of high schoolers get more than 8 hours of sleep per night and that every hour of sleep lost can be associated with negative effects on mood, academics and health, shifting start times may be a relatively straightforward way to improve the health of our teens.
Arguments for later start times
Increased academic performance
Schools that have moved to later start times have tracked academic benchmarks including GPA, standardized test scores and attendance. Results have not been consistent but individual studies have shown decreased rates of tardies and absences as well as increased test scores. Effects appear to be most robust for students who perform at the lower end of the curve, indicating that shifting start times may be an especially important intervention for disadvantaged or struggling students.
Outside of academic behavior, some school districts have also tracked mental health functioning. Given that conditions such as depression are common in teens and can lead to significant and negative consequences such as suicide and substance use, measuring the impact on factors outside of academic performance is critical. Two studies have shown that delays in start time lead to decreased self-report of depressed mood among students—in the absence of any other interventions. Delaying school start times may not only be a crucial academic intervention, but also a critical public health initiative.
One of the more researched aspects of shifting school start times has focused on motor vehicle accidents. One study looked at accident rates before and after a district went to a delayed start time. The findings were again positive: accident rates decreased by 16.5% over a 2-year period in the district moving to later start times—despite the accident rate increasing by 7.8% in the state as a whole. Results from other studies demonstrate similar findings. Considering that teens are novices at driving, optimizing their sleep before they get behind the wheel has public safety implications—not only for them but for others on the road.
Arguments against later start times
Again, any change in education brings debate—even one that promotes several benefits. For school districts that have moved through the shift to later times, logistical arguments against the shift often predominate conversations. Scheduling extracurricular activities, managing bus schedules, decreased hours available for after-school employment and shifting elementary school start times earlier often enter arguments. School districts have managed this in a variety of ways and there have been creative solutions to many of the barriers.
The organization Start School Later has a variety of resources to help parents and school personnel navigate conversations around these changes. That said, while arguments against changing school start times abound, the vast majority of school districts that have made the change to later start times have not returned to earlier start times due to the multiple benefits observed.
What you can do now
Changing a school district’s start time can be an overwhelming mission. However, there are things that can help individual students now. For parents, modeling good sleep practices including establishing bedtimes and limiting electronics in the bedroom can emphasize this critical component of health. For teachers, understanding the time constraints students face when trying to balance homework demands and appropriate bedtimes can lead to more informed assignments. For both concerned parents and teachers, starting discussions among PTA groups or other organizations on the importance of sleep can be a good first step. Overall, it takes work in the home and at school to help teens sleep more and sleep better.
The bottom line
Shifting school start times results in changes that cause ripples across several areas. Overall, the positive outcomes described above outweigh the short-term disruptions that dramatic shifts in schedules initiate. In the meantime, helping teens, parents and school personnel recognize the significant impact increased sleep duration has on health and well-being can be a dynamic first step.
About Dawn Dore-Stites, PhD
Dawn Dore-Stites works at the University of Michigan Pediatric Sleep Clinic where she works with children and adolescents struggling with sleep disorders. She specializes in Child Psychology and Sleep and is a mother of two beautiful children.
American Academy of Pediatrics. “School Start Times for Adolescents.” Pediatrics, vol. 134, no. 3, 2014, pp. 642–649., doi:10.1542/peds.2014-1697.
By Dr. Amelia Bailey, Ob/Gyn
Motherhood, as you likely know if you’re reading this, is rewarding but not the bed of roses it’s often portrayed as. In fact, it can be pretty uncomfortable, painful or occasionally embarrassing, too. Here are a few conditions we can run into as we grow our little human, along with some ways to cope.
#1 Morning sickness
First of all, the person who named it morning sickness obviously never suffered from this condition. It is actually morning, noon and night sickness. And it’s worst from 6-11 weeks of pregnancy. Try to eat small meals throughout the day. As long as you’re not a diabetic, it’s okay to eat more carbohydrates at this stage since that is what the pregnancy needs. Listen to your body, and do not force yourself to eat. Btw, you are not actually eating for two–it is closer to eating for 1.01.
#2 Round ligament pain
This pain can occur throughout pregnancy. It feels like a pulling in your side and can be pretty sharp. This comes from stretching the ligament that runs from the top of your uterus into the vagina, which happens as your uterus enlarges to accommodate your growing baby. The pain will usually go away if you shift positions.
#3 Acid reflux and constipation
Progesterone, the pregnancy hormone, slows your bowels down in order to extract as many nutrients as possible from the food you eat. This is great for baby but tough for you (like so many other things). Drink plenty of water to help with constipation; but do this early in the day to minimize reflux. Also, avoid consuming caffeine, chocolate, and acidic foods, which can worsen reflux. Raise the head of your adjustable power bed or sleep on several pillows to help with nighttime reflux.
This symptom worsened for me during both of my first trimesters. I would drink plenty of water and eat something as a first step. Those may help, but occasionally I had to take Tylenol, which is safe in pregnancy as long as a doctor has not told you to avoid it.
You may have difficulty sleeping due to hormone shifts during the first trimester, and you certainly will have insomnia due to physical discomfort in the third trimester. Make your room as conducive to sleep as possible (dark, quiet, perfect temperature), and give yourself an extra hour to fall asleep. This will allow you to not become anxious if you have insomnia. Also, try listening to soothing music or a meditation to help you fall asleep. Or just wait a few months- you will have no trouble falling asleep once the exhaustion of the newborn period sets in. During the third trimester, adjust your bed or use a pregnancy pillow to improve comfort while your body houses your little miracle.
#6 Stretch marks
I start using lotion on my tummy during the second trimester. Cocoa butter or an emollient cream works well. These do not have to cost hundreds of dollars- I bought mine at the drugstore. Apply a thick layer all over the front and sides of your tummy before bedtime. I smelled like Easter candy while using the cocoa butter, but it worked!
#7 Swollen feet
As if you weren’t uncomfortable enough, during the third trimester your feet will start to swell due to baby’s size. Prop your feet up as much as possible and wear compression stockings. If the swelling is rapid, you should go see your Ob/Gyn immediately as it could be a sign of increasing blood pressure.
#8 Breast tenderness
This is a normal part of your pregnancy hormones surging, but it can be very uncomfortable. Wear a tight-fitting but comfortable (think: no underwire) bra, maybe even a sports bra or camisole with shelf bra. I even wore mine overnight to keep my anatomy in place while sleeping.
#9 Lack of balance
Your belly is growing (beautifully!), your hip bones are shifting, and you are exhausted. It’s the perfect recipe for losing your balance, which could of course be dangerous to you and to baby. When going from lying to standing, do so slowly. Relax in a sitting position for a few minutes before getting up to minimize the risk of dizziness. Staying well-hydrated is helpful, too.
#10 Recovery from delivery
Your body has just endured the greatest work-out it will ever have, or you have just had major abdominal surgery, or both if you labored prior to a c-section. Plus, you just finished growing another human. Be kind to yourself! Ask others for help taking care of your needs and baby’s needs. You may want to hold a pillow over your tummy while coughing or getting up after a c-section. An adjustable power bed can also help you get out of bed without stressing those sore abs. If you had a vaginal tear during delivery, which is common, ask the hospital for a squirt bottle (squirt room temperature water before, during, and after urinating) and some numbing spray, and consider getting a donut-shaped pillow to sit on for a few weeks.
Housing and then having a baby is not easy, but it is worth every sacrifice. Best of luck, mama. You can do it!
Dr. Amelia P. Bailey is a Harvard-trained reproductive endocrinologist and infertility (REI) specialist in Memphis, Tennessee. She is the Director of Minimally Invasive Surgery for her practice and an Assistant Clinical Professor at the Vanderbilt University School of Medicine. As the mother of two young children, she knows how important it is to get a good night’s rest and has used the Reverie Sleep System throughout both of her pregnancy and postpartum periods with excellent results.
It’s that time of year again! Our twice-a-year furniture market extravaganza in fabulous Las Vegas. Let’s all go talk about sleep and not get any at all.
Want to make it a little easier this year? Here’s your plan for prepping your sleep for Vegas market.
Vegas Sleep Survival Guide
If you’re already short on sleep, my advice is simple: sleep more now.
Go to bed earlier.
You don’t want to pile sleep deprivation on sleep deprivation: one study showed those running on less than 6 hours of sleep showed the same levels of cognitive dysfunction as the group that didn’t sleep at all. (What’s even worse: the folks in the six-hour group didn’t rate their sleepiness as being all that bad). How about that. So to you folks: get some sleep before Vegas. Your brain will thank you.
If your body is well rested, check out my recommended schedule below.
Vegas is three time zones away.
Give yourself three days to adjust, pushing your bedtime and wake up an hour later each night.
For example: you’re flying in on Thursday, so you would start adjusting Monday night. Instead of going to bed from 10:30 p.m. - 6:30 p.m., you would try to go to bed at 11:30 p.m. - 7:30 a.m.
Each day, keep pushing your bedtime and wakeup times back by a half-hour to hour without sacrificing the duration of your sleep (getting ENOUGH sleep takes priority in this case to a later bedtime).
Central time zone
Vegas is two time zones away.
Give yourself two days to adjust, pushing your bedtime and wake up an hour later each night.
For example: you’re flying in on Thursday, so you would start adjusting Tuesday night. Instead of going to bed from 10:30 p.m. - 6:30 p.m., you would try to go to bed at 11:30 p.m. - 7:30 a.m.
The next night, push your bedtime and wakeup times back another hour without sacrificing the duration of your sleep (getting ENOUGH sleep takes priority in this case to a later bedtime).
Vegas is one time zone away.
Lucky you! You only have to adjust one hour.
The night before you leave, try to go to bed and wake up an hour later than usual.
BE SURE TO PACK:
Ear plugs (Because...Fremont Street). The hotel typically provides ear plugs but if you want to bring your own feel free. Either way, just have them available.
Anything that is part of your home bedtime routine: reading a book, a magazine, essential oil, your usual pajamas or lack thereof. Whatever you can do to keep a consistent thread between home and travel will benefit your sleep.
You probably won’t be getting MORE sleep than usual in Vegas so it’s so important to protect the sleep you do get with a few tools for light-blocking and noise blocking.
Nerd out with me briefly here as we talk about dolphins. Yes, dolphins.
So dolphins have this cool ability to put half of their brain to sleep while the other half stays awake. This is thought to be so they can stay alert and ward off predators and not drown in the ocean, that sort of thing. It’s called unihemispheric sleep. There’s your six-point word for the day.
Anyway, humans can’t do this (giant bummer, I know). BUT. Brain scans have shown that we exhibit a sort of baby version of this unihemispheric sleep: in that there’s a little more activity and alertness in half of our brain when we’re sleeping in a new place. Tracking?
So when you sleep in the hotel on the first night, you’re kiiind of like a dolphin in that half your brain is sleeping a little lighter to watch out for a rogue zipliner who might come crashing through your window (which isn’t actually going to happen, but your ancestors had to go through a lot, OK?). So, to counteract all of these survivalist instincts of ours, an eye mask and ear plugs will help that lively half of your brain shut down a little more, and help you sleep better on the first night in Vegas.
ON THE FLIGHT
Permission to nap. A jacket with a hood, a neck pillow, or noise-cancelling headphones will all help in this endeavor.
WHEN YOU ARRIVE
Start acting like you’re on Vegas time. Your sleep pregaming will pay off here.
Pay attention to your light. If it’s daytime, seek light. If it’s nighttime, seek darkness as much as possible. This will help your circadian rhythm do a hard restart.
Sweet Dreams and see you all in Vegas!
P.s. More sleep tips coming soon for coping with Vegas....
A little preview:
Q: What should I do if I was raging at 2 a.m. and the Starbucks line is too long in the Golden Nugget?
A: Fear not, you sleep-deprived soul. There’s a Starbucks a 7-minute walk away from the Golden Nugget (on S Casino Center Blvd). Mobile order that trash and get some sunshine and exercise in your day.
Q: It’s 3 p.m. on Monday and I AM SO TIRED.
A: Well, what do you know. That’s your circadian rhythm in action! There’s a natural lull in our energy around mid-afternoon. Throw in some late night parties and drinks and you have yourself some full-blown exhaustion. Skip the coffee and take a power nap instead. Might I suggest a fine Reverie mattress and base in our showroom for your testing purposes.
Q: I don’t remember too much from last night’s dinner. I met 14 people and forgot all of their names.
A: Yeah...that’ll happen. I’m guessing there was some alcohol sloshing around in your liver last night too. While drinking helps us fall asleep faster, it creates a kind of “fake” sleep, and you miss out on all the neat and tidy sorting of the day's factoids (like remembering names) during this drunky sleep cycle. Might I suggest:
Frantically searching through LinkedIn
Trying a firm handshake, arm slap, and “Heyyyy buddy” upon meeting again
Try a few and see what elicits the most positive response. I recommend starting with some popular picks such as Bob, Greg, or Sara.
Want more sleep tips or to talk 1:1 about YOUR sleep? Come visit me (Sleep Coach Rachel) at our Reverie showroom.
Las Vegas World Market
July 29 - Aug 2 | Showroom B-925