Holistic healing has become a huge business. People are slowly starting to realize that much of their health, or lack thereof, can be completely in their control. Using chemicals to change the body chemistry to regulate symptoms is not getting to the root cause of the problem. Conventional medicine, for the most part, addresses the symptoms only. Enter, alternative medicine and holistic healers.

Just like practicing good sleep hygiene, getting quality sleep, exercising, and feeding the body proper nutrition, there is so much more you can do. Personally, when I resort to more holistic approaches to improve my health, my mind and body respond quicker than with conventional methods without the side effects.

Holistic practitioners all agree that unresolved emotional imbalances carried through the years ultimately yield physical symptoms. Based on Chinese Traditional Medicine (TCM) for example, constant emotions like fear and anger unbalance the body chemistry. Fear appears to attack the lower back and extremities while anger is understood to affect the liver.

Ruling out any environmental contaminants that can be connected to the symptoms, most of our problems may come from repeated unhealthy behaviours and thoughts. Yoga, acupuncture, meditation, massage therapy, reiki and tapping all carry amazing benefits that have the power to transform your health.

Yoga

Did you know that yoga is several years old?  Some texts reveal that this practice is as much as 10,000 years old!  Now that can qualify as ancient!  Yoga consists of several practices in one. They include, of course, the physical aspect involving gentle to more advanced stretches and positions. Additionally, it includes calming the mind with breathing techniques while raising conscious awareness.

When we tap into the calm, all body systems will work more efficiently and effectively to fight off symptoms. From a philosophical perspective, practising yoga regularly can have a huge impact on our level of success in all aspects of life as it trains the mind to move with the flow of things. Walking the path of least resistance allows you to be more accepting and create more opportunities while encouraging synchronicities, you may have missed otherwise.

Acupuncture

Acupuncture is considered several thousands of years old based on ancient Chinese texts. It uses the body roadmap of meridians which are like interconnected highways sending energy, or Qi throughout the body. When one of the “highways” has a traffic jam, it reduces the flow of Qi resulting in symptoms.

Other than using needles, I have successfully used laser acupuncture which is great for the squeamish. Although the practitioner uses the same roadmap as traditional acupuncture, the laser light beam is understood to penetrate more deeply into the cells to reorganize them and begin a healing process.

Meditation

Meditation comes in many forms. Deep breathing over a 5-minute period, for example, can release toxins trapped in our organs and send a rush of oxygen-rich blood into all our systems. We are, for the most part very shallow breathers, but when we breathe deeply, our belly and lower back expand helping us to get grounded.

Sound meditation can include the tapping of brass or crystal bowls, gentle drumming or a singing voice. When our body’s energy frequency begins to match that of the sound healing tools, then we become more balanced. A simple walking meditation can help restore mental clarity and focus. Adding any one or all of these holistic practices to your wellness routine can greatly enhance your conventional treatments potentially reducing them over time.

Angela, Your Sleep Expert

Tossing and turning can be very stressful when all you want is to close your eyes and have a restful sleep.

Sure, we say we don’t drink coffee, or much at least. But do we consume caffeine in other forms? Studies show that caffeine can be hiding in what we eat and drink every single day. Consumed before 4pm, any caffeine found in food or drink will keep us focused and alert. Any time after that, according to research, it can potentially keep us awake and irritable.

Here’s a list to help you pinpoint the culprits that are keeping you awake when all you want is to sleep.

Coffee

Coffee is clearly a stimulant and that cup, or three before noon will sharpen your focus and keep you moving. Not all coffee is created equal when you factor in the size of your cup, the type of coffee bean, the kind of roast and the brewing technique.

Were you aware that light roast has more caffeine than dark roast? Although for many it is a question of taste, light roast is denser by weight and therefore slightly higher if both are measured the same. Espresso coffee surprisingly has less caffeine than regular roast and comes in at 125 mg of caffeine for a 2-ounce shot versus 180 mg in 8-ounce drip! You can never drink 2 ounces of drip coffee so it is also a question of volume. Decaffeinated coffee is not entirely caffeine-free at 5 mg per 8-ounce cup.

Teas

Teas contain caffeine! Yes, they do. However, the ranges for an 8-ounce cup is far lower than the equivalent cup of coffee. White tea appears to have the lowest range running from 30-55 mg and the highest in health benefits! Green tea is a close second with 35-70 mg per cup and good for you too! It’s the black tea which carries the most caffeine at a range of 60-90 mg but also rich in antioxidants. Finally, herbal teas are caffeine free as they are typically made from flowers and stems of some of the healthiest plants around!

Colas

Colas have caffeine regardless if they are light or sugar-free. These will include all the dark sodas and will range from 22 mg to 55 mg for 12 ounces. Clear coloured soft drinks, lemonades and orange sodas have zero caffeine, however, you need to watch the sugar content as that will equally keep you tossing and turning!

Energy Drinks

Energy drinks are, by their very nature, energy boosters. Some come in with a whopping 200 mg for 2 ounces, but the average drink will contain about 160 mg of caffeine per 16 ounces. You must keep in mind that typically these drinks will also be laden with sugar which is equally stimulating.

Energy Bars and Caffeinated Snacks

Energy bars and caffeinated snacks will help you during that afternoon slump, but you must beware of the pitfalls! A mocha-vanilla yogurt may sound healthy enough, but you will be affected by ‘mocha’. The same rings true for coffee or chocolate-flavoured ice cream at about 50 mg per 4-ounce serving, but a Hershey’s Kiss will come in at 1 mg of caffeine each. Chocolate flavoured puddings and cereals will also have high levels of caffeine along with the added sugar.

This is not an exhaustive list so the best you can do is to read the labels when you are reaching for a food item late in the afternoon or evening so to avoid the jitters and the tossing at bedtime.

Curious to know more about your caffeine intake? These two blog articles will provide you with additional information:

• Caffeine Chart
• Surprising Foods That Contain Caffeine

Gerry, Your Sleep Expert

Many people are now using sound to help them relax and numb the internal noise built up over the day. Regularly replacing pings and bells for more soothing sounds is what our bodies need to stay balanced and calm.

The term “sounds of silence” may appear to be an oxymoron. How can silence have a sound? The premise here is to replace the various and constant irritating sounds that surround us, with more soothing ones. Many will agree that our lives have become much louder with the advancement of technology and therefore more stressful. Everything happens quicker and perhaps, easier due to these advancements, but we need balance. The human body has a limit to how much external noise it can absorb before it begins to show symptoms from stress and anxiety.

There is a treasure trove of “sound therapies” that are proven to relieve many types of anxieties both in the short term and long term. The ultimate goal is to regularly take time to disconnect from the day long “noise” that constantly pulls at our energies and irritates our nervous system. We will examine a few techniques and practices people are using to overcome anxiety, stress and pain.

White Noise

White noise can be described as a constant sound like the spinning of a fan, the rumble of a jet engine or the sound of trickling water. When we have trouble sleeping because there is noise in our environment such as traffic or construction work, or for many of us constant ringing in the ear, using white noise will help us focus on that sound instead. Because white noise is a balanced and a constant sound with no highs or lows, such as a fan, the sound is soothing.

Nature Sounds

Nature sounds, like white noise, can also be balanced and constant as a spinning fan. We can select from various sounds like birds, purring cats, rain or beating hearts. For nature-lovers who don’t get out much, the sounds of nature on a CD or sound machine can be relaxing and as well as meditative.

Singing Bowls

Singing bowls are ceremonial brass or crystal bowls designed specifically to create a note from the musical scale when struck and sustain it for several seconds to minutes. Many people claim that they are therapeutic and attend concerts held in spiritual or healing centres to help relieve stress. Studies show that the sounds emanating from the bowls can match the natural vibration of healthy cells in our bodies thus creating a balance in the physical body while relaxing the mind.

Chanting

Chanting is an ancient technique to bring the body to a relaxed and meditative state while elevating the natural healing abilities in the body. When we chant certain sounds, our bodies will gently vibrate releasing calming hormones, as well as help us focus. When we are in the presence of a practitioner chanting specific sounds, we are more passive and allow the sounds to melt away stress.

Readily and easily accessible, these sounds are available on CDs, on sound machines and on apps we can download to our phones. Tune in so that you can tune out!

Angela, Your Sleep Expert

To learn more about the benefits of sound, you can also read this interesting article Everything You Need to Know About Sound Healing.

The size of your bed can have a big impact on your sleep, and choosing the right size is an often overlooked, but vital part of mattress shopping. There’s no single size that’s best for everyone – especially when you get a Sealy mattress, you’ll be getting a great quality bed no matter what size you pick – but the size that will suit you best depends on how you sleep and how you live.

Luckily, Sealy mattresses come in plenty of size and firmness options, so you can always find the perfect one to fit your needs. Let’s take a closer look at all the different sizes that Sealy has to offer and see which one will suit your lifestyle best.

Twin

A twin bed is a great choice for kids’ rooms or a small guest room, but it’s not typically enough space for most adults. Clocking in at 39 inches wide and 75 inches tall, lots of grownups will find their toes hanging over the edge. But, if you’re on the shorter side and space is at a premium, it’s not a bad option. Twin beds work especially well for side-sleepers, who typically need less room anyway.

If that sounds like you, one of Sealy’s foam mattresses could be a great option. Their portable, boxed design makes getting your mattress in and out of a small space simple, while the supportive memory foam helps relieve the pressure points and back pain that sometimes come with side sleeping.

Twin XL

If your bedroom has limited space but you need a little extra room to spread out, a Twin XL is the perfect choice. It’s 5 inches longer than a standard twin, keeping your toes tucked carefully under the covers instead of hanging over the edge, but the bed is still slim enough to fit in tight corners.

Stomach sleepers, in particular, will delight in the extra space to stretch, without having to worry about getting cold feet. If you tend to sleep in a full belly-flop, try out one of Sealy’s firmer models, for the extra support you need to keep from sinking in too deep overnight.

Full

Couples can comfortably sleep side-by-side on a full-sized bed, but it’s a bit of a tight squeeze. At 54 by 75 inches, each sleeper has about 28 inches of personal sleeping space, and as we said, adult toes tend to dangle off the edges of a 75-inch mattress. But if getting cozy is the goal, a full-size bed will work just fine for you and your sweetie.

Though couples can make it work in one of these beds, they’re really ideal for solo sleepers who want a little extra wiggle room. Starfish sleepers, that means you! Try out a plush, Sealy pillowtop mattress to maximize your comfort and make your bed cozy as possible and cushion every inch of your body, whether you’re sleeping by yourself or with a partner.

Queen

A queen is the perfect couple’s bed! This is really the largest size you could need as an individual sleeper (unless you’re a real toss-and-turner) but it’s best suited for two. Queen-sized mattresses are typically 60 by 80 inches, leaving you lots of space to yourself, as well as plenty of opportunities to cozy up with your partner.

If you are mattress shopping for two, Sealy’s foam mattresses are a great pick. Complete comfort and movement dampening are vital features when sleeping in pairs. With a foam mattress, you not only have plenty of room to stretch out, you’ll also keep sleeping soundly no matter how many times your partner gets up for a glass of water.

King

Maximize your comfort with all the individual sleeping space of a twin, plus plenty of room for a partner – and even for your little ones with nightmares. At 76 inches wide, a king-sized bed is double the width of a traditional twin, and 80 inches long, leaving plenty of room to spread out. A king-sized bed is great for sleepers looking for some personal space, or who have kids in need of some moral support to face those monsters in the closet!

Pairing your king-sized bed with a Sealy hybrid mattress is a great way to get the most out of your sleeping space. Hybrids typically have the lack of heat retention and better bounce of an innerspring mattress, plus the superior comfort and support of Memory Foam. That means they’re easier to get in and out of, plus all that extra surface area will stay nice and cool no matter how many people (or pets) are piled inside.

Cal King

Cal Kings are a bit slimmer than traditional king-sized beds (just 72 inches wide as opposed to 76) but they are about 4 inches longer. That means plenty of extra space for tall sleepers or any furry friends who like to join you in bed. That way you can sleep soundly and leave lots of room for Fido to curl up at your feet!

Try out one of Sealy’s Cal King sized adjustable foundations to totally customize your comfort. Whether you like to sit up and read before lights out, recline a bit while you rest to ease snoring or back pain, or lay flat to snooze the night away, you can adjust your Sealy exactly how you want, and make the most out of all that extra space.

When you’re shopping for a new mattress, make sure you’re getting one that supports your life as effectively as it supports your body. Sleeping arrangements, space, and bedtime routines are all important to consider when you’re picking out a new mattress, and Sealy has options for everyone. Come by our store today to see what Sealy has to offer!

Gerry, Your Sleep Expert