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How to sleep in your car

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You embark on a long journey by car and find that the hotels are too expensive. You can not find a place to spend the night at and you have no choice but to stay in your car, until you hopefully find a solution to your problem. Regardless of what your reasons are, this list below gives you useful tips for sleeping comfortably in a car.

Sleeping in your car, what does the law say?

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To avoid inconveniences like paying bills and fines, let’s look at the subject from a juridic point of view.

Do you have the right to sleep in your car?

If the law allows you to sleep in your car, it does so only under certain conditions.

In some European countries, for instance, the law on overnight stays in the car is in your favor as long as the vehicle doesn’t remain parked for more than 24 hours in the same place (or else you get to pay a fine) and there is no equipment outside (table and chairs for camping).

However, some town halls in large cities do not allow people to sleep in their car, especially seniors and elders. Signs are displayed at the entrance of the city to indicate so.

Similarly, if you go abroad, know that the law is not the same: in Italy, for example, sleeping in a vehicle is prohibited. Make sure to do your research properly.

It is also important to conserve your privacy if you sleep in your car. The use of blackout curtains is recommended to avoid showing anything, if you don’t want to be sanctioned for exhibitionism.

If you decide to sleep in your car after a drunken evening, you must take off your shoes, remove the keys and install yourself in the front passenger seat in order to avoid being considered “behind the wheel” in a bad state as that may make you risk a fine by the police.

Do you have the right to customize your car to be able to sleep in it?

The transformation of a vehicle is subject to rules.

If you modify your vehicle and this entails a change of technical characteristics on the registration certificate, you must make a declaration to the Regional Directorate for the Environment, Planning and Housing (DREAL) and the technical control. This is the case for example if you are doing a camper van or if you turn a commercial vehicle into a particular vehicle or vice versa. You can even consider installing a Leggett and Platt adjustable bed in your vehicle especially if it’s a van or camper. When you’re not sleeping, you can raise its head and use it for lounging and at night, you can flatten it up entirely and have a comfortable sleep!

Recommended Reading: Bedroom Solutions’ Blog for More Sleeping Tips

On the other hand, no declaration to make to allow you to arrange your car to sleep. You just have to make sure that the security elements are present: the seats are well laid out, the presence of seat belts, etc.

On the insurance side, as with any transportation of objects, you just need to make sure that your car is well organized and it can not cause you, or your passengers, any harm, if an accident ever occurs.

Basic equipment for sleeping in your car

Whether you are camping or sleeping in your car, basic equipment will be required. Store it in the trunk. It may also serve you in other circumstances such as a breakdown or accident.

  • A map to easily find where to park and find your way without getting lost.
  • A sunshade with an aluminum side, long enough to cover the windshield and the two front windows.
  • A pillow, or something comfortable
  • A blanket and / or a sleeping bag.
  • For a little bit of intimacy, a tarp of average size with its own holes where you could pass threads that will be attached to the security belts. That way, you can create a sort of tent inside the car.
  • A night mask that allows you to sleep better by protecting yourself from the outside light.
  • Pins to close your sleeping bag or a tarp, for example.
  • A bottle of water, especially if you drink regularly at night.
  • An electric torch when needed.
  • An alarm clock that works manually and does not require batteries, to wake you up in the morning.
  • A jar with a lid (for men) in case you want to urinate. It is more convenient to do it in a jar than to get out of the car in the cold or in the middle of mosquitoes!
  • Disinfectant gel and / or wet wipes, as those are very useful when you do not have access to a water point to wash your hands.
  • One or two large towel (s) that can be used, among other things, as curtains.
  • A Thermos to have a hot drink in the morning (prepared the day before, for example from a distributor).
  • Do not forget your cell phone in case of an emergency and / or in order to wake up in the morning if you do not have an alarm clock.

Tip: keep at hands items (door pockets or behind the front files) that can be useful at night or at sunrise (flashlight, water bottle, change of clothes, etc.).

The necessary facilities to sleep in your car

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Sleeping arrangements depend on the number of people on board and / or the type of vehicle.

Sleeping in your car on the backseat

To spend the night in your car, the most obvious and natural thing to do is to settle in the back seat. Two options are available:

move the front seats as far as possible to reduce the rear space and avoid falling during the night;

if you want more comfort, or if you are with another person, move the front seats to the maximum to insert a bed that comes up to the bench. The cheapest and most practical option is to take two small aluminum stools on which you place a fairly rigid wooden board and a piece of foam, cut to the right dimensions.

Tip: during the day, the little stools of aluminum, solid, light and compact, can serve as seats. The wooden board can remain on the ground in front of the seat, on the foam, all covered with the tarpaulin.

Sleep sitting in your car

If you are not alone, or you have loads of stuff with you, or if you stop for a nap after a long journey, you will most certainly be sitting. A car seat is not suitable for this, but if it is necessary, then you have to choose the best solutions for sleeping sitting in your car.

  • Bury the seat belt fasteners in the seats to prevent them from hurting your back.
  • Use a travel pillow, a kind of U-shaped cushion, to support your head and neck.
  • Do not rest your neck against the seat belt, as it may cause skin irritation.
  • If you are in the back seat, push the seat in front of you to get more space.
  • Conversely, if you are in the front seat, back it up.

Sleeping in your van

  • To sleep in a van or a station wagon, the prerequisites are the same as sleeping in a car.
  • For a station wagon, fold down the rear seat to free the seat.
  • You can separate the front and back of the vehicle with a curtain.
  • Place an insulator around the walls of the sleeping area, leaving any openings open (windows, back doors, etc.)
  • Lay a piece of foam the size of the ground on the ground itself.
  • In the day, put the foam in a bag or roll it in the tarp. If you have enough room to leave it in place, cover it with the tarp to protect it.


  1. https://www.traveldudes.org/travel-tips/5-tips-sleeping-your-car/13626
  2. https://www.rei.com/blog/camp/a-different-kind-of-car-camping-11-tips-for-sleeping-in-your-car

Interesting facts about sleep [Part 3]

Sleep Facts
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This is likely to be our latest post about funny and interesting facts on sleep.
After reading this, you will be able to consider yourself as a master of sleep, as we have basically listed all the pieces of information you would probably have never been told before, so make sure to learn as much as you can!

The best temperature for you to sleep in is between 18°C and 19°C.

Because it is much more effective and simply practical to sleep in cool environments (after all, you can pile up clothes but never remove more than what you are wearing), it is usually recommended to adjust your room’s temperature to around 18°C. If you’re a ‘senior citizen’ and have certain health conditions, this may not be very advisable. What is advisable is shifting to an adjustable bed suitable for seniors.

Have you ever heard about cooling pillows or helmets that can make you sleep faster? Well, those actually exist.

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In order to tell your body that it is time for bed, your brain uses your body’s temperature. That is why your core temperature tends to drop when you are about to sleep. It is because that is a signal from your brain to make your body send you to dreamland.
And thus, in order to manually lower your body temperature to be able to fall asleep faster, you can use what we call cooling helmets or cooling pillows.  Basically, these can make your core temperature drop, which makes you fall asleep easier and faster. They appeared to be highly beneficial and effective to people suffering from insomnia. Many scientific studies have been done to show the effect of a ‘cool head’ on sleep.

This also explains why you are usually advised to work out several hours before bed. It is so that your core temperature naturally goes down – because of the blood pumping during work out – when bedtime approaches. That way, you can join dreamland faster than ever.

Insomnia and depression are very tightly linked together.

We have talked many times about insomnia on our website. Briefly, insomnia is a sleeping disorder that refers to when someone is unable to fall asleep or staying asleep at night. It can also be, rather than a disorder in itself, a symptom of another illness.

It has been discovered that patients with depression or anxiety are those who tend to suffer the most from insomnia.

It is completely natural for you if you tend to feel very sleepy and unusually tired every day at the same hour, especially if it is around 2PM to 6PM.

Our sleeping cycle depends on two factors:

  • The homeostasis: this basically counts how many hours you have been asleep and how many hours you have been awake so that it finds the right balance between the amount of time you should be awake as well as the amount of time you should be asleep.
  • The circadian rhythm: this corresponds to your personal body and mind schedule that keeps track of your mood, hormones, emotions, etc.
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The reason as to why these two factors exist is simple: they are here to help us control our sleeping patterns and schedules better than we can do on our own.
And the thing is that, as these two factors try to regulate and keep track of our sleeping schedules, it happens so that they make us feel very sleepy from 2 to 6 both in morning and afternoon. That is why there is absolutely nothing wrong with feeling a bit tired at such moments, it is your body that decides of that. And don’t worry about sleeping disorders. When you suffer from an actual sleeping disorder, the symptoms are much worse than just feeling tired in the afternoon.

To be make things clearer, here is an example:

If you sleep at 11PM and get up at 7AM, then it is only normal for you to start feeling tired towards 9AM because that is how your circadian rhythm works. But worry not, once the peak will go down, you will start to feel awake and alert all over again, so all you have to do is to basically wait until the feeling of sleepiness fades away.

You will also definitely feel a bit tired at the beginning of the afternoon, but again, all you have to do is wait for the peak to pass and you will be good to go!

Funny fact: taking naps is considered a societal habit in some cultures, or even a right in other societies.

In countries like China where you are expected to be highly efficient and productive, it isn’t unusual to expect from business workers to take power-naps at lunch so that they can give it their all in the afternoon.
In other countries where the weather tends to be very hot, it isn’t even expected from employers to work. They are actually supposed to stay indoors and nap – usually at the beginning of the afternoon – as hot temperatures reach their peak at that moment, which has an enormous influence on humans’ circadian rhythms: we tend to feel so much sleepier when the weather is hot, which of course has a very bad impact on people’s productivity at work, hence why they are expected to take power-naps.

Believe it or not, your sleeping schedule depends heavily on how lightened your environment is.

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We all have, inside of our body, what we call our biological clock. It is programmed based on the natural way of things. In other words, there is this clock within you that follows the rules of Nature and that is responsible for your sleeping schedule.
That actually explains why we tend to switch off the lights and close the curtains when we want to sleep, or why we are under the impression of being able to sleep for weeks as long as we are in a completely dark place. It is because, Nature is made so that we cannot fall asleep when there is light. Light is basically what helps setting your body’s clock.

Naps should never exceed 20 minutes.

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Many people go for power-naps in order to avoid consuming caffeine and going through their day without feeling too tired.

However, it isn’t unusual to hear people complaining about how they regret taking a nap because all that manages to do is to make them feel even more tired than before and completely lost.

That is because a proper, helpful nap should never last for more than 20 minutes. Otherwise, you are likely to get into deep sleep, which, when interrupted, gives you that feeling of being lost and makes you feel exhausted.

On top of that, sleeping for more than 20 or 30 minutes will unfortunately disturb your sleeping schedule, and you might end up dealing with sleep deprivation because of that.

How to share a bed with your partner

How to share a bed
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He snores, she monopolizes the blanket. Is there any solution for a couple to have peaceful sleep despite the partners having different sleeping habits?

If doing sports as a couple is often seen as a way to spend more time together, sleeping in the same bed can be a real hassle. We all have a very special way of sleeping – some of us grab all the blanket and take it to their side while others spread there limbs all across the bed. And the thing is that it is quite problematic when our way of sleeping can clash with the sleeping habits of our spouse, and that is what sometimes lead to sleep quarrels among couples.

But before investing in twin beds, here are some tips for sleeping with your partner that will help you get your quality sleep while still spending the night next to your spouse.

Related Reading: 10 Interesting Things You Didn’t Know About Sleep

Snoring: the number one enemy of a couple’s sleep

Snoring is a problem in many couples. We have explored the whole phenomena of snoring in a previous article of ours. You might want to check that to learn a bit more about snoring. But for now, what you need the most to know is that your sleeping position might be the main cause of snoring. To overcome and find peace through your nights, we recommend that you sleep on your side (or roll your own partner on their side so that they stop snoring) or to put pillows under your or your spouse’s back so that your throat is lifted up and your throat muscles a bit tenser before you two fall asleep. You could even invest in an adjustable bed that will enable you to adjust to the best position for you to sleep, thus effectively cutting short any snoring issue. Another option to try to make spending the night sleeping in the same bed as your partner a possibility is: if the snoring is due to nasal congestion, a spray or humidifier can be considered to help clear the nasal passages. Alcohol is also prohibited before bedtime. It can clog the nasal airways and make breathing difficult during the night. And if after all of this, you still can’t find a solution, well, there are always earplugs.

Early bird vs. Night owl: how to sleep well together?

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One wants to admire the sunrise while the other only dreams of sleeping. How to sleep well in the same bed in these conditions? Well, rather than forcing yourself to have the same sleeping schedules, why not just set different alarm clocks? With time, you will soon get used to your partner’s alarm clock ringing and will not have your sleep disturbed because of it, which will help preserving the tranquility of the couple.

Stress: true sleep disorder

The stress caused by work, family and friends can keep you awake, which will, over time, make you sleep on the couch, away from any human presence, to allow yourself to drown in your thoughts and simply overthink (which you should definitely not do). In such times, try asking your spouse for comfort and maybe some tips or advice. And above everything else, rather than running away from the bedroom because you are afraid to keep your spouse awake, go for cuddles or even for more to help you forget about your worries and issues, and hopefully fall asleep faster and better. It is also recommended to listen to soft music or to diffuse a soothing perfume in you bedroom. That will help relaxing both you and your partner.

Tip to sleep better together: don’t share the blanket!

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We all know what a huge problem the blanket causes in a bedroom, right? You wake up in the middle of the night freezing only to find your spouse having the whole blanket wrapped around their body. It actually is quite often the subject of fierce fights during the night between couples. A simple solution would be to simply use two different blankets so that each one of you has their own and everyone is happy!

Sleep position in a couple: firm mattress vs soft mattress

One loves to sink into the mattress while the other prefers it hard like a brick. Since the sleeping position as a couple is not to be overlooked and everyone should be comfortable, custom double mattresses that allow you to change the level of firmness will enable everyone to feel at ease. There are also memory foam mattresses that absorb movement – an ideal solution for people with restless nights. And of course, the most beneficial and recommended solution would be a high quality split-king adjustable bed that not only can adapt to your needs in terms of softness, tilt and shape, but the most interesting part in them is how you can adjust your part of the bed you share with your significant other while your partner adjusts their own side of the bed the way they prefer.

Children and pets: a danger to sleep

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Children and animals can prevent a couple from sleeping well during the night. They move and gesticulate a lot, which affects the quality of the couple’s sleep. As difficult as it may be, we recommend you to encourage your children to sleep in their own bed (for that, you can check our articles about how important sleep is for your children as well as the article about how to make your children sleep easily) and leave the cat and the dog out of the bedroom.



Consider sleeping disorders

When the issues related to sleeping in the same bed become more serious within a couple, it should be considered that one of the two parties may be suffering from some kind of sleeping disorder. In that case, it is absolutely necessary to visit a doctor in order to consider treatments against insomnia, sleep apnea and restless legs syndrome (or whichever sleep disorder you may be diagnosed with). If despite that, you still cannot get over the problem of you two sharing one bed, then it may be essential for you two to start considering taking sleeping pills (even if they haven’t been prescribed by your doctor – you can always check with any pharmacy actually) or to find a common ground between you two.

10 interesting facts you didn’t know about sleep

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We have spoken about various tips and tricks related to sleep on the Bedroom Solutions’ Blog in the past. Even though we spend one third of our lives sleeping, we know very little about it and today we’re going to share some things that you probably didn’t know and therefore ignored about sleep; 14 facts that will make you sleep wiser!

Hypnic jerk is that moment when you wake up suddenly as you are falling asleep because you felt like you fell.

The only existing explanation to hypnic jerks at the moment is that they tend to happen when one is about to fall asleep but remains awake.

Scientists have yet to determine the reason as to why those hypnic jerks happen.  But what is relieving to know is that they are not the result of any sleep disorder whatsoever.
However, what has been discovered by specialists is that toddlers are the ones who experience hypnic jerks the most. Thankfully, the more we grow up, the less we are bond to experience them.

Other studies have shown that this phenomena is recurrent in people who are lacking sleep, as well as those who tend to consume caffeine, alcohol, or those who suffer from sleep disorders.

You can also get this feeling if you have a power failure while lowering your adjustable bed, but most modern adjustable beds have safety mechanisms to prevent that.

« Somniphobia » is a phobia some people suffer from, and it corresponds to the fear of sleep.

This is a phobia that tends to appear more in younger people who are not yet used to sleeping and to the whole basic concept of sleep.
Somniphobia is usually caused by different factors such as:

  • Frequent nightmares
  • Regular insomnia
  • the fear of dying if you shut your eyes,
  • etc.


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Each night you take your phone with you to your room, you are expected to lose around one hour of sleep, a study has shown.

It is advised of you to get your phones out of your rooms in order to not miss on any hours of sleep. It has actually been discovered that in comparison to people who sleep without their devices in the same room as them, people who do tend to lose at least one hour of sleep. Actually, this is something even I’m guilty of; a lot of people take their phones to bed to deliberately delay falling a sleep. We talked about this under sleep procrastination.

Recommended Reading: Best Adjustable Beds for Seniors

Some people may sometimes fall into what we call microsleep while being unaware because they haven’t been getting enough sleep.

You know that moment when you fall asleep in the middle of a lecture for a brief period, totally exhausted, then wake up suddenly, feeling completely lost, before realizing that you were just nodding off due to your extreme fatigue? That phenomena is called ‘microsleep’. It basically refers to when someone gets completely disconnected from the outer world as they fall unconscious for a short while.

This phenomena actually tends to happen more to people who are suffering from sleep deprivation or those who have been dealing with insomnia for many days in a row.

This reaction of your body can basically be explained by the fact that your brain is trying to protect you by making you catch on the sleep you have been missing. But it can also be dangerous depending on where you have your microsleep!

1 out of 50 people on our planet are people who need very little sleep every night to feel good.

According to some study, there are some people in the world who don’t need the 7 to 9 hours of sleep usually recommended to feel rested. The study has shown that those people, despite having slept for only a few hours, have no problem passing all the tests testing their focusing and increased productivity. Even more than that, short sleepers (that is what they are called) can usually rely on power naps only to go through their days with enough energy unlike most people who need around 7 hours of sleep to function properly.

1 out of 50 people on our planet are the opposite and are people who need many hours of sleep to feel good.

Just like there are people who need few hours of sleep, there are also people who need lots of hours of sleep. It is not necessarily due to some kind of sleeping disorder. However, these people are the more prone to sleep deprivation if they don’t get the amount of sleep they need (around 10 hours of sleep), they present the symptoms of sleep deprived people, like mood swings, anxiety, irritability, etc. Usually, if they can’t get 10 hours of sleep in a row, long sleepers have the tendency to take a lot of naps throughout the day. These guys really need to sleep it out like children do.

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Don’t be surprised if you can’t sleep well when you go hiking for days.

It is a well known fact that the closer you are to the sky, the less oxygen there is in the air. Naturally, that means the quality of your sleep decreases as well.

Because there is less and less oxygen in the air, it becomes much more difficult for you to breathe, which leads you to sleep very difficultly. However, the good thing is that you can actually get used to sleeping in high altitudes after some weeks. It is then that you get more comfortable sleeping despite the lack of oxygen.

Do you know what the first remedy to sleep apnea was? Sleep apnea was first cured by a machine that was made from a vacuum cleaner.

Sleep apnea was actually treated thanks to a system based on the way a vacuum functions. Basically, the machine consisted in doing the opposite of what a vacuum does: it blows air outside rather than sucking it inside. With time, machines and technologies evolved and nowadays people who suffer from sleep apnea have their own machines that help them deal with their condition.

It isn’t unusual for people not to breathe for a while while they are asleep, even if they don’t realize it.

This phenomena is called sleep apnea. It is actually a sleep disorder we have already talked about on our website. 

Basically, what happens is that one’s breathing gets interrupted several times during the night (it may go until 30 interruptions per night) because the brain doesn’t realize that it is in need of oxygen.

In most cases, this condition isn’t necessarily dangerous. But what is interesting about it is the fact that most of the time, people aren’t even aware of the fact that they are suffering from sleep apnea, until someone else who sleeps next to them tells them.

Snoring can be caused by several factors you may have not thought about before like menopause, loose throat muscles, sleeping directly on your back, etc.

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As we have explained in a previous article of ours, snoring is a very common condition. Basically, it is when your throat’s muscles are way too loose which blocks air and doesn’t let it flow freely through your mouth, which results in the sounds you make at night. What usually tends to make your throat obstructed is you sleeping completely flat on your back, or not having the adequate pillow, which leads to your throat muscles to soften and thus block the air from entering properly.

Naturally, having a dry throat (because of not drinking enough water), smoking and alcohol have a direct impact on your throat’s condition, and usually promote snoring.

And when women reach their menopause, they sometimes tend to become prone to snoring as their throat’s tissue looses its elasticity due to the lack of collagen caused by the menopause.


  1. Buzzfeed
  2. Huffpost




How dangerous can lack of sleep be?

Dangers of Sleep Deprivation
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We have talked about the effects of music on sleep. Today, we’re going to discuss about the effect of sleep, or the lack of it, on musicians. According to some scientists, Michael Jackson may have died because of a severe case of sleep deprivation and lack of sleep. It seems that before his death, the singer had not “really” slept for 60 days. And that is a testimony that raises the debate on a crucial question: how long can a human being really live and survive without sleep?

It is no longer a secret: sleep is an essential element for the proper functioning of the body and this, from the very first days of life. Thus, duration of sleep, as its quality and quantity have a crucial impact on our body and are able to cause a lot of problems, can be highly critical. Mood disorders, drowsiness, aggressiveness, stress, decreased physical and intellectual capacity or weight gain, the consequences are many.

But what happens when lack of sleep persists? Or even worse, when you’re not sleeping at all? The disorders then become much more important and can eventually lead to death. However, the total lack of sleep remains something difficult to study in the laboratory and no deaths have so far been attributed solely to this absence and lack of sleep. Last year, a 26-year-old Chinese man died after trying to watch all Euro 2012 matches for 11 days without sleeping.

Recommended reading: DynastyMattress DM9000s Adjustable Bed Review, an adjustable bed with a built-in Bluetooth speaker system

When he got home, he fell asleep and never woke up. Nevertheless, the doctors pointed out that the young man had smoked and drank every day, thus preventing them from considering the lack of sleep as the main cause of death. You can read the full story here.

What amount of sleep does your body require?

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Let’s first see how much sleep you actually need before you are considered to be sleep deprived (that is of course unless you are not sleeping at all).
As you already know, we all need a good night of sleep to feel good and pumped up for the following day. And what is interesting is that now, you can actually determine the exact amount of sleep you need depending on your age.

According to some research, the number of hours we human being needs have been classified based on nine categories, which are the followings:

  • A newly born child (from 0 to 3 months) needs 14 to 17 hours of sleep.
  • Babies aged from 4 to 11 months need 12 to 15 hours of sleep.
  • Children aged from 1 to 2 years need 11 to 14 hours of sleep.
  • Children attending preschool usually aged from 3 to 5 years need 10 to 13 hours of sleep.
  • Children attending school aged from 6 to 13 years need 9 to 11 hours of sleep.
  • Teens aged from 14 to 17 years need from 8 to 10 hours of sleep.
  • Young adults aged from 18 to 25 years need 7 to 9 hours.
  • Adults aged from 26 till 64 years need 7 to 9 hours of sleep.
  • Older adults above 65 years old need 7 to 8 hours of sleep.

Of course, doctors have been saying that these indications aren’t necessarily 100% accurate or specific in the sense that the amount of sleep one needs depends heavily on one’s genes and the environment one lives in. However, it still is necessary, no matter what, to sleep for at least 7 hours in order to stay in a good condition. Now that you know this, make sure you overcome all your excuses to stay away from bed (aka sleep procrastination) and get that minimum 7 hours of sleep (I myself am guilty of not abiding by this rule).

Fatal consequences for the body

But some people who do experiments on sleep have already struggled to exceed 72 hours, after which time mood disorders are already present. According to the researchers, the lack of sleep as such would not lead to death, it is rather the consequences of the latter that could cause death. In the 1980s, researchers kept rats awake for several days and found that the majority of them died within two weeks.

However, it has been announced that these deaths are more likely due to a rise in blood pressure and an increase in the secretion of cortisol, the stress hormone. As it has been pointed out, during this experiment, the researchers prevented the rats from sleeping by waking them up, which is slightly different from what we call sleep deprivation. In other words,  staying up all night wouldn’t actually lead to these same consequences.

But in the longer term, a lack of sleep can indeed promote hypertension and disrupt the secretion of certain hormones, thereby unbalancing the entire body. The case of Michael Jackson would be a little more particular though, especially since he was suffering from drug addiction as well.

Is REM sleep really a crucial phase?

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As we have said at the beginning of this article, Michael Jackson has been said to have died due to a severe lack of sleep. Scientists claimed that Michael Jackson would not really have slept for 60 days before his death. But this is not a new record since it is a very specific sleep that the pop star would have missed, which is: REM (Rapid-Eye Movement) sleep.

Indeed, sleep is divided into several stages: drowsiness (stage 1), light sleep (2), deep sleep (3 and 4) and REM sleep (Rapid-Eye Movement). These different stages alternate in a cycle of about 90 minutes, one night itself including several cycles (3 to 5). What has been discovered is that Michael Jackson would have slept well but superficially, without reaching REM sleep, because of the drugs he was taking. A good analogy of this is for example taking some cellulose instead of dinner, which makes one’s stomach feel full as if you have eaten a whole meal, when in actuality no calories have been consumed.

REM sleep is the phase in which dreams occur and is characterized by more intense brain activity. According to some researchers, that stage of sleep would be involved in some important brain processes, which we have talked in previous articles of ours on this website.

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This could explain why people with REM sleep wake up more alert than those who have not. However, there are some cases of individuals who have lost the ability to reach this phase of sleep, because of brain damage, and they manage to live normally. As well as lack of sleep, it is therefore difficult to say that a lack of REM sleep in itself can lead to the death of a person. Believe it or not sleepwalking also takes place during REM sleep or deep sleep!

In addition, sleep remains something complex and is still quite mysterious that everyone does not experience the same way. Some people need a lot of sleep, when others will be able to settle for a few hours. Needs that also change over the course of life … Like we said before, a baby needs about 14 to 15 hours of sleep at the age of 1 year, a teenager 9 to 10 hours and an adult needs to sleep on average 7 to 8 hours. Variations that make the subject even more complex to tackle.

Before we conclude, here’s a video explaining dangers of sleep deprivation.

Other References used in this article:

  1. https://www.everydayhealth.com/conditions/what-happens-when-you-dont-sleep-days/
  2. https://edition.cnn.com/2013/06/21/showbiz/jackson-death-trial/index.html


Sleep procrastination: 5 tips to avoid going to bed too late

( Awake in Nightmare - Sleep Paralysis - Image Courtesy of www.cbsnews.com )
( Awake in Nightmare - Sleep Paralysis - Image Courtesy of www.cbsnews.com )

Instead of turning off the lights and closing your eyes, do you prefer to scroll through your social networks or phone a friend? If so, then you may be suffering from procrastination of sleep. You think you’re increasing your productivity by killing sleep, but in reality, it might be the other way around. Nevertheless, do not panic; we can give you some tips to fix it.

We do not necessarily know it, but procrastination – the tendency to put everything off until later – does not stop at night. Indeed, a study done in 2014 by a group of scientists revealed that some people suffered from procrastination even in their bed, and that is called sleep procrastination. In other words, rather than closing their eyes and dropping into Morpheus’s arms, they tweet, launch a new episode of series, or decide to tidy up and organize their wardrobe. In other words, they delay the time of bedtime without any particular reason. The researchers explained: “We thought it was not so much a question of not wanting to sleep, but rather a question of not wanting to stop other activities”. But then, how to overcome the procrastination of sleep?

6 tips to help you stop sleep procrastination

1. Put a notice on your phone

It’s a stupid thing but that could help the enemies of sleep. Every night, when we come home from work, we set an alarm at the time when we want to close our eyes. As soon as it starts ringing, we have to stop what we were doing, then turn off the lights and finally let ourselves gently relax and fall asleep. 

All you need to be able to achieve that is to have a little motivation and stick to it. Nowadays, there are several Android and iOS phone apps that do this for you. Actually, there are even smart beds that do it nowadays. Have you heard about the Sleep Number 360 Smart Beds? They have something called ‘Sleep Tracking’ technology that helps you not only go to bed on time, but also to track the quality and quantity of your sleep. You can read more about it on our Sleep Number Bed Review where we compare and contrast the different pros and cons of different models of Sleep Number adjustable beds.

2. Set up a routine

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According to a research, following the same sleep rituals every night helps to prevent insomnia and also helps falling asleep faster. The scientists explain that it is important to have an early and light dinner (so that digestion is facilitated and one falls asleep better) and that one must avoid having a nap when going back home from their office (or wherever they work). Then you are free to add little things to your routine, such as:

  • a comforting herbal tea,
  • a bit of dark chocolate,
  • a hot soup etc.

The following video also talks about the same principles on stopping sleep procrastination.

3. Immerse yourself in a book

Binge watching series on Netflix may be fun, but did you know that reading helped to find sleep? A study conducted by the Mayo Clinic in the United States, revealed that by reading a few pages of a book every night, a ritual was introduced. Suddenly, our brain basically rings the alarm and our body understands that it is time to go to bed. Be careful though, we are talking about books and books only. Reading on your smartphone, on your computer or on your tablet is definitely not an option. Quite the contrary, that simply alters the quality of sleep. Moreover, be careful which books you choose to take to bed with you. Not all books promote sleep. If you read a thriller or a book with a very interesting plot and a lot of suspense, you might achieve the opposite of what you wanted at first, which is staying up all night. Go instead for fluffy romances and books you’ve already read before in order to doze off and fall asleep fast.

4. Being active and dynamic

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Once the dinner has been eaten, it is better not to go back straight to your couch and laze around. Indeed, according to specialists, when you move around after eating, you avoid thinking too much and overthinking (which usually prevents you from falling asleep fast). Doing the dishes, taking out the garbage cans, doing your laundry, all of those are activities that can be helpful for your body as well as for your brain. The goal here is also to go to sleep thinking that you have “finished” doing all of your tasks. Thus, you will fall asleep with your head hopefully empty.

5. Playing sports and exercising

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According to experts, the best time to play sports is in the morning because the body is in a good shape and ready to work. Nevertheless, a physical activity in the evening allows you to let off steam after a big day of work. It also regulates appetite and weight. Only drawback? The schedules. Indeed, specialists and doctors all agree that doing exercise two or three hours before bedtime can affect the quality of sleep. It is therefore better to prefer the 6PM fitness class to the 8PM one.

If you’re struggling to come out of sleep procrastination, don’t worry… you’re not alone on this. Read this encouraging story on how one individual turned her whole life around by conquering the sleep procrastination demon!

18 PROS and CONS of Adjustable Beds

Split-king adjustable bed

Everything under the sun has a bright side AND a dark side. Adjustable beds are no exception to this rule. While there’s plenty of awesome qualities about them, there are also a couple of noteworthy drawbacks that you need to be aware of before buying one. Let’s discuss all of them below.

After you finish here, don’t forget to check out our 12 BEST Adjustable Beds – Reviews, PROS, CONS

Before you go to our 10 PROS and 8 CONS of Adjustable Beds, we want you to watch this video that underlines the 6 Most Critical features of adjustable beds. Once you finish this video, the Pros and Cons section will make much better sense.

Adjustable Beds – PROS (Adjustable Bed Benefits)

Before jumping on to the 10 Pros, here’s an adjustable bed review we received from an adjustable bed user on a particular brand of adjustable bed.

“… this xxx adjustable base has completely transformed how we use our bed. Before this bed came into our lives, I have never slept with my head elevated; but now that I have, I can breathe considerably better and my girlfriend says she has not seen me snoring since. We use it as a bed, as a couch and even as a lounger. It has helped my girlfriend with her heartburn and she too sleeps much better now. This xxx bed frame has given life and interaction to an ancient concept and we’ll never go back to a conventional bed..” Anthony Hubert, WI

Since the above described benefits can be obtained from any brand of adjustable bed, we have blocked out the brand name.

OK, here are the 10 benefits of adjustable beds as promised

1. Relief from pain

Users of adjustable beds consistently report relief from pain resulting from back problems, arthritis, neck problems, frozen shoulder, and cramping. People with spinal stenosis, osteoarthritis, and degenerative spondylolisthesis have found adjustable beds particularly beneficial. In addition, adjustable beds are also known to relieve people from insomnia, breathing/sinus/allergy problems , snoring, swollen legs, asthma, heartburn/acid reflux, heart/circulation problems, and restless leg syndrome (RLS). The beauty of adjustable beds is that you don’t need an expensive or advanced model to reap most of these health benefits. A high-quality, basic adjustable bed like this model priced under $500 is all you need to get started.

2. More comfortable than conventional beds

Inclines of no more than 30 – 45 degrees (semi-Fowler’s position) are most popular. Best rated models nowadays have programmable memory positions as well. That way you can reach that favorite sweet spot with the touch of a single-button instead of having to long-press up and down buttons.

3. Convenience factor

Lets you sit-up in bed at any incline/angle you want (infinite number of ergonomic rest positions). This makes watching TV, playing video games, reading a newspaper/book, typing on a laptop, having breakfast in bed, nursing/breast feeding, and even jumping in and out of bed a whole lot more convenient compared to a conventional bed

4. High ‘intimacy factor’

We’ll not go into details here and let your imagination run riotFeet up adjustable bed position

5. Independence

Move without disturbing your sleep partner. Especially with split-queen and split-king types of adjustable beds, one partner can raise/lower his/her bed independently of the other. Your favorite position may be 20 degrees elevated and his/her may be 12 degrees; no problem! You can have your own elevation without annoying your partner

6. Built-in massage

Many adjustable beds come with a built-in massage feature nowadays. Higher-end ones come with advanced features like different modes of massaging, timers etc.

7. Low maintenance

No pumping air; no changing water, no greasing… just assemble and hop on…

8. Up to 25 years of limited warranty (full warranty generally <5 years)

The steel frame, upholstered parts, motor, mechanical components etc. etc. have different warranty periods

9. USB chargers for phones, tablets

Don’t make your purchasing decision based on the number of USB chargers, however, if you can get one without having to spend extra, it’s certainly worth it because you’re likely to use them on a daily basis

10. Lumbar Support

Some models of adjustable beds like this one has something known as Lumbar support. As the name suggests, these beds have a separate bar jotting out to support your lumbar area; can be very helpful to those of you with lower back pain

“This is the best investment I did within the last decade. My wife has lower back problems and I’m told that I snore; I’m pretty sure I don’t 😉 . We ordered two twin XL’s for a split king; her back pains are gone just like my snoring. All this, with the same old spring-hybrid mattress we bought 6 years ago.” Bob W

Adjustable Beds – CONS (Drawbacks)

Below we discuss 8 drawbacks of electric adjustable beds.

1. Your current mattresses may not work

This type of adjustable mattress works best with adjustable beds while certain other types don’t

2. More expensive than conventional beds

3. Time consuming

There isn’t a pre-set miracle position that is the perfect sweet spot for every person on planet earth. You’ll need to play with it a few days (or nights) to find those custom angles that soothe you (and your partner) the best. With these adjustable beds, the angles matter more than the size! In contrast, conventional beds are ‘plug and play’

4. Mechanical failures

Whenever there are motors/electronics involved, there’s always the possibility of them failing. TVs, radios, cars, KitchenAid mixers, air conditioners, you name it… all of above can have mechanical failures at some point. Adjustable beds are no exception. However, the popular consensus is that, if they fail, they fail within a short period of you starting to use it. Because most adjustable bed manufacturers provide at least 1 year of comprehensive warranty, those defective units that are bound to fail, will likely fail within the warranty period. So, even though adjustable beds are not fail-proof like conventional beds, you have little to worry about because of the warranties offered by their manufacturers.

5. A touch of danger

If you poke your hand between the bed foundation and the frame while it’s being lowered, potentially, your hand can get injured. This won’t happen with a conventional platform bed. However, many modern adjustable beds have built-in safety features
to prevent your hands getting caught.

6. Heavy weight

Especially the high-end adjustable beds can be pretty heavy (over 100 pounds). This can be a problem during setup. Imagine your bedroom is upstairs and your delivery man leaves the bed on the curbside. You may need help to carry it upstairs and to twist and turn it until you get everything set up the way you want.

7. Aggravate back pain

If you buy the wrong adjustable bed, it can even aggravate your back pain! If you have seen the video above, you know how important wall hugging can be (video: 4:32 to 5:40 minutes). When the head is elevated on the typical ‘non-wall hugging’ adjustable bed, your whole body moves forward away from the headboard and away from the nightstand. So if you have to reach for something on the nightstand, you have to twist back awkwardly which can potentially give you back aches. This is why it’s important to be aware of what wall hugging is and to buy a bed with wall hugging if you use your nightstand often.

8. Making the bed

Most adjustable beds have mattress retainer bars; some have just one at the foot while others have as many as four on the four corners. These do a great job by preventing the mattress from slipping and holding it in place. Unfortunately, these mattress retainer bars can get in the way when you’re tucking the bed sheets under the mattress. This can bug you a tad bit; but I don’t know anyone that didn’t buy an adjustable bed because of these mattress retainer bars 🙂 Newer adjustable beds come with self-sticking microhooks or nano-beads that are supposed to ‘stick’ to the underside of the mattress, a bit like Velcro. But not all of them do a good job at holding the mattress in place. Their ‘stickyness’ also depends on the material on the mattress cover!

Does sleep increase productivity?

Sleep and Sex Drive
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Dozens, if not hundreds of studies have proven that sleeping increases productivity. Below we highlight 6 reasons why you should not neglect sleep, for better productivity and better overall health.

Sleep is really not to be taken lightly. This seems trivial and yet it’s often the first thing you forget when you’re energized and accumulating an increasing workload. What’s more natural in this case than sacrificing a few hours of sleep, thinking that that way, you will be able to be more productive? Or more than that, what’s better than having a sleepless night in exchange for a lighter tomorrow?

If you’re still not convinced, you have to know that many studies have shown the benefits of a good night’s sleep. You too will end up believing it: sleeping more is not the habit of slackers, but a guarantee of success.

6 things about sleep and productivity

The night brings advice

We tend not to listen to this saying, but know that it is no myth nor legend. Do you have a complex problem to solve? Give it all your attention before you fall asleep and let the night enlighten you on the track to follow. Indeed, your brain, when it is in full relaxation, starts to establish new connections. Neurons, even when distant from each others, begin to get connected to each others, which leads to more creativity … And all while you are asleep!

How ever, be careful and don’t forget to reap the fruit of your sleepy thinking by waking up the next morning.

Recommended Reading: iDealBed 4i Custom Adjustable Bed Review

“Sleeping on it”

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Your brain needs rest to incorporate all the information and new events to which it has been exposed during the day. This is especially what the night is useful for!

Researchers have been interested in our brain’s ability to memorize all the knowledge acquired through the day while we are asleep. The participants in their study had to memorize songs, one of which was repeated to them while they slept. Their memory score of the latter was significantly higher, compared to the other pieces.

Students would do better to review their lessons for their exam of the next day just before going to sleep, the memorization being facilitated during sleep. This is also valid for an important professional presentation.

A night in the sky against a day of productivity on the ground

Night flights are particularly “productive”, it seems. As long as you meet all the conditions to take full advantage of it (comfortable clothes, choice of the appropriate place, not too much sleep the night before, etc.). Sleeping in altitude would be equivalent to winning a day’s work on the ground. That leaves you puzzled? Try the experience, you’ll see if it works on your body!

Recommended Reading: 10 Tips for Better Sleep

Improve the quality of your sleep

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What is more enjoyable than the feeling of falling asleep like a baby under his comforter? Know that it is still possible to do better …

Physicians generally focus on dietetics or sports, and sadly underestimate sleep in terms of work productivity, attention while driving, social skills and weight.

Now, you can really improve your nights by making your sleep experience even more profitable. How? by making use of modern technological advancements. While leaving our smartphones or computers turned on near us when we sleep is generally discouraged, a new generation of amazing applications is emerging. These are gadgets like a mobile phone alarms waking us up at the right moment of our sleep cycle and exposing ourselves to blue light before the sun sets in the evening.

According to researchers, this new technology also has the merit of developing our interest regarding this subject. Suddenly we become aware of the importance of sleeping well and its effect on our health, our performance, … And the thing is that, the more we do not sleep, the less we are aware of the “handicap” that lack of sleep generates, hence why these new applications will be revolutionary.

You can refer to our numerous articles on Sleep Science we have published on the Bedroom Solutions blog.

If you want to be an overachiever, take care of your sleep

To cultivate one’s body is to take into account one’s needs because, when you sleep, the body remains active. What are the incredible things your body does while you sleep?

  • In phase 1 of sleep: your muscles relax and your eyes start slow movements.
  • In phase 2: breathing and heart rhythm are regularized, your body temporarily collapses, you lose consciousness of space, your brain waves slow down, eye movements stop, your blood pressure decreases, your muscles are relax and your tissues repair themselves.
  • In phase 3: the energy is restored, your hormones are renewed, the brain waves are activated in slow motion, your brain is activated and you dream.
  • In phase 4: your eyes start fast movements, your muscles are paralyzed, your breathing and your heartbeat become irregular.

You now understand why your body loves to sleep. If you want to help it to rejuvenate, there are certain things that you should never do before bedtime.

Sleeping can increase productivity

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You also think you can steal a few hours of your sleep time without regretting it? As you have now understood, you will do more harm than anything to your body. Plus, you are basically lying to yourself if you think that will help you save time on your work. In fact, if you sleep more, you will be much more productive and effective. If you’re spending enough time in bed, yet not getting enough quality sleep, you may want to consider changing your mattress. If that too doesn’t help, we can only advice you to obtain medical advice from sleep specialists.

Last little advice, sleep again and again, but this time without regrets!

10 Tips for Better Sleep

10 Tips for Better Sleep
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How much do you actually know about sleep, except the fact that you are supposed to sleep when it’s dark and wake up when it’s light? Sleep is a subject that fascinates and interests so many scientists. If there’s anything every child and adult needs, it’s sleep! It is said to be highly revealing of a person’s identity and personality, and studies are done to discover just how many secrets sleep hasn’t told us yet.

And because we seem to ignore so much about sleep, lethe’s try to learn things that you probably haven’t been told yet.

10 Tips to Help you Fall Asleep Faster

Ever heard about the “Maggie’s Law” in New Jersey that prohibits driving while sleep deprived?.

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We are all worried about falling asleep while driving – whether it happens to us or to any other person we know or may not know. The thing is that, of course, lack of sleep is extremely related to that. When we don’t get the amount of sleep we need, our neurocognitive functions are altered, which causes memory problems and sometimes even leads to attention and concentration issues,  which are all crucial and necessary for safe driving.

The worst is that some studies have shown that sometimes, some people who are sleep deprived are not even aware of being less successful at work. And thus, not only is the situation worse, but moreover, we do not realize it and our perception is very disturbed.

Recommended Reading: Sleep Number Bed Reviews

It is possible to sleep all night with your eyes open and feel totally refreshed in the morning.

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According to specialists, there are lots of people who sleep with their eyes open (some regularly, others from time to time) and even if we do not really know why that happens, it is somehow completely normal and it does result from any kind of sleep disorder.


MRI shows that certain areas of the brain may be more active during REM sleep than when one is awake.

Among the most active areas of the brain, there is the thalamus (the envelope of the brain that interprets and processes the information of the memory from the short to the long term) and the amygdala (which allows the process of emotions) and which makes scientists believe that during REM sleep, our brain is trying to classify all information it has absorbed through the day from our head thanks to dreams and get rid of what is useless

We tend to think that REM is essential for improving our memory skills and keeping our brain in check. And that by storing the neural connections made during the day or perhaps getting rid of the unused ones.

Sex and texting while sleeping exists, and these are two forms of slow sleep parasomnia.

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Sending text messages and making love while sleeping are sub-categories of slow sleep parasomnia (called abnormal nocturnal behavior), just like night terrors and sleepwalking are. And in either case, the person who is suffering from parasomnia does not even remember their texting conversation or trying to make love to someone, which can usually lead to either hilarious scenarios, or catastrophic ones…

A human being spends an average of one third of his life sleeping.

Isn’t it common knowledge that we all are supposed to get eight to seven hours of sleep every night? It is thus only normal for us to be spending a whole third of our lives sleeping and for most of us lost in dreamland.

No one can get their body and mind used to needing less sleep.

You absolutely shouldn’t expect yourself to get used to getting fewer hours of sleep every night. Studies have shown that we need as much sleep as our genetic predisposition has defined our bodies to, i.e. usually between seven and nine hours, and we can not train ourselves to work better and like we normally do while sleeping less. Contrary to popular belief, you cannot survive with less than 5 hours of sleep.

Let go of the idea that you can catch on all the sleep you have missed

According to research, once sleep is lost, you cannot get it back.
If you want to no longer feel tired at any moment, then you have to go back to getting the normal amount of sleep you need. And that is why rather than trying to sleep 12 to 15 hours in only one night to kind of get back all those hours of sleep you have missed, it is much more efficient and honestly more practical and less of a burden to get used to sleeping for seven to nine hours, and sticking with it.

All the people who are lacking a lot of sleep end up falling asleep while watching movies in cinemas, suffering from mood swings or downing countless cups of coffee every day. Because as it has just been stated above, nothing replaces sleep.

Recommended Reading: Common Sleep Myths and Facts

Despite common belief, humans sleep much better when alone.

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When you compare your nights sleeping alone with your nights sleeping next to someone else, and look at the amount of times your sleep was interrupted or restless in both cases, you realize that it’s a much greater deal to sleep alone. People can say they’d rather sleep when their partner is there but that is actually just and impression as we naturally sleep much better alone. And of course, people who have enough room for two (or more) and those who can afford having king-sized beds are not concerned by this.

According to some research, there are several ways to explain why it is better to sleep alone:

  • Partners don’t always have the same sleeping hours,
  • Partners don’t always have the same sleeping habits,
  • Some people suffer from snoring or being an hyperactive sleeper,
  • Some people having nightmares which can be very disturbing for the other person.

All this can disturb and hinder sleep.
So if that’s something you’re suffering from, it is advised to buy ear plugs or a sleep mask to make things easier for you.

It happens that we wake up in the middle of the night to realize that we can not move anymore.

It’s normal and actually very common among people who are lacking sleep. What basically happens is that while your body is completely rigid and paralyzed by REM sleep, your brain is fully awake and alert (that is how you realize that you are no longer asleep). It can be extremely scary to wake up in such a condition, but worry not, it is totally normal and not that dangerous.

This phenomena happens because, according to scientists and sleep specialists, during REM sleep, we are dreaming, and in order not to move while sleeping during our dreams, our mind has sort of developed a protective way for our body to stay paralyzed in order for us not to move during our sleep.

The opposite of this paralysis is the behavioral disorder of REM sleep: the person has dreams while sleeping but forgets all about it in the morning.

For some people, the muscles are not paralyzed during sleep: this is the behavioral disorder in REM sleep. That is why when such people are dreaming and they are having fights in their dreams, they might start punching and kicking int their beds, despite being completely asleep, which can be dangerous, especially if they are sleeping next to someone.

We all know that our dreams aren’t always about flowers and butterflies, but rather very stressful and dangerous, which is why people who suffer from this disorder have to find a way to avoid any catastrophic situation due to their condition.

How to make your child fall asleep

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Every night it’s the same story. Your child is dragging his feet to bed and can not fall asleep. We have talked about the importance of sleep to children in another article of ours where we also evoked the importance of adjustable beds, and we especially focused on why you should put your child’s sleep before anything else. So worry not! We are here to give you tips to help the sandman make an appearance in the middle of the night and send your child to dreamland!

Put your child in condition

Provide a moment for your kid to rest and relax between their activities of the day and bedtime. Starting from a specific hour (after bath-time for instance), no more little funny fights or hide-and-seek parties should be allowed. Same for video games that keep your child in a state of excitement. Instead, offer them quiet activities: they can for example draw, listen to music, read a book, make a puzzle, etc.

Make your child tell you about their day

Our children are exactly like us. A little argument with a classmate of theirs, a negative comment from their teacher, a little fight with their best friend, the feeling of an injustice…that is more than enough for them to keep on tossing and turning in their bed, unable to fall asleep. That is why you should always plan a little chatting time before bedtime. A few minutes are enough. You two talk about what is annoying them to let them pour his heart and feelings to you so that they can free themselves from them.

Create a ritual for your child before bedtime

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There is nothing more reassuring for a toddler than a succession of actions and words that they have to repeat night after night. Start by preparing your child for the idea that they will soon have to stop their fun activities. Remember kids hate to be interrupted in the middle of their games! That is why rather than stopping them abruptly from having fun, you should set some sort of countdown for them to get ready to stop. For instance, you could do something like: « In 15 minutes, you switch off everything » or «  in ten minutes, you tidy up everything », etc, until you give them the signal to stop once and for all: “It’s over, time to go to bed ».
Then you proceed on putting them in their pajamas, watch them brush their teeth and accompany them to their room. Now it’s time for the actual « go to sleep » ritual to start: a little story, cuddles, lullabies, dialogues with their teddy bears, getting the pillows and blankets ready, etc. And of course, no need to go on forever: ten to fifteen minutes are more than enough.
And if it’s mommy who is already in charge of this, it’s useless for daddy to go back and do the same – or vice versa. We have emphasized the importance of following a sleep routine in an earlier article as well.

Do not hold your child’s hand while they fall asleep

You might think you are reassuring them, but in fact, the opposite is happening. By entering this game of theirs, you give them the right to be scared and to think that night is full of threats. Your child must get used to finding within themselves that it is necessary for them to fall asleep. That is also what will enable your kid to fall back to sleep if they ever end up waking up in the middle of the night.

If your child calls you back, stay firm

Is your child crying while you are getting out of their room? Let them cry for a few minutes before coming back. Reassure them: you are right next door, they have nothing to fear. Renew this operation twice, while coming back a little later each time before going back to talk to them. At the third time, gently warn them that it’s over, that you will no longer come back because you also have to sleep. If your child senses that they are facing a solid, firmly decided boundary, they will be able to fall asleep by themselves.

Recommended reading: Best Adjustable Beds for Seniors

If your child gets up, go back to bed with them calmly

Your child has just lied down, yet here they come into the living room? Explain to them nicely more than, at night, their place is in their bed and take them by the hand to accompany them to their room, as many times as necessary. Avoid begging them or sounding desperate, do not yell at them, do not give away any signs of annoyance. What your child need from you is to feel your calmness and your determination.

Reassure your child that everything is okay

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Between the ages of 2 and 5, some children tend to develop the fear of the dark. If your toddler calls you with an anxious voice telling you that a monster is hidden under their bed or that there is a witch in the dark, do not make fun of their fears. Help them to no longer worry and reassure them that everything is okay, that there is no monster nor witch and that they have absolutely nothing to fear. However, make sure to not overdo it: no need to shake the curtains to show that no one is hiding behind them! You will appease your kid much more effectively if you just explain to them that they have nothing to fear, and that you are here to protect them from any harm.

To each child their own ideal hour for bed

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Have you ever asked yourself, why do some toddlers have trouble falling asleep?

Experts agree that before 3 years, in 10 to 15% of cases, there is a problem of physical or psychological nature that makes it hard for children to fall asleep (reflux, anxiety, etc.). But, more often, the difficulties are related to the fact that the child has not learned to fall asleep by themselves, alone. Sleeping has unfortunately already been conditioned to the pacifier, to the presence of dad or mom, to another bottle of milk, etc. It is also possible that the child’s schedules are available for the sleep / wake rhythm setting up. Finally, some children need to feel « safe » in order to fall asleep.

So the question would be:

  • What can you do to help your child fall asleep?
    First of all, make sure to see with your pediatrician that everything is okay with your toddler. Once you are sure that no medical reason is present and causing your child sleeping issues, there are several things you can do. First of all, you can make your child feel safe. In order to do so, you could for example change their bed: placing it in an angle or against a wall is much more reassuring than in the middle of the room. Or you can do that by always telling them the truth (“Daddy is not here tonight”). Another tip for you is to prepare them gently for their separation from you. This is actually the whole point of the bedtime ritual. Finally, the last essential point is to put your child to bed when their body seems to be asking for it it.
  • And now you may probably be wondering: How am I supposed to know that my child’s body is asking for sleep?
    Right? Well,  some signs happen to always be 100% true and accurate: the countless yawns, your child rubbing their eyes, they become very grumpy or very agitated – and yes, a child who becomes super excited and agitated in the evening is not necessarily a night owl. The hyper attitude can also mean that they are needing to fall asleep.
    Just remember that every child has their ideal bedtime. In a reasonable range, of course. Around 3 years old, we can say that this range is between 8PM and 9PM.