Siesta Time?

Suggestions on how, when, and where to take a nap so as best to restore and rejuvenate –without interrupting nighttime sleep.

Taken from “To Nap or Not to Nap?” Sleep Savvy Magazine, May/June 2018 issue by Lissa Coffey: Better Sleep Council spokeswoman

Thomas Edison was so committed to napping that he set up napping cots throughout his home and laboratory for those times he wanted to recharge. Many other greats are known for napping as well: Leonardo DaVinci, Margaret Thatcher, and Eleanor Roosevelt all raved about and prioritized their power naps for a boost of energy.

Is there something to this theory that a daytime break can help us? Science shows that a quick nap can make us more alert, boost productivity, reduce stress, improve our mood, and even increase creativity.

Who wouldn’t want more of those advantages!?

However, research also shows that these benefits are only available to us if…

You guessed it, if you have gotten a good night’s sleep in the first place. A nap is no replacement for a good night’s sleep just like a workout is not a replacement for a poor diet!

I’m not a napper! What’s wrong with me?

Some people are nappers, and some are not. As much as I have always wanted to be one, it’s just not going to happen for me in this lifetime. Much of our napping preferences has to do with genetics. People who enjoy naps usually fall asleep quickly but not deeply. They wake up on their own feeling refreshed. Nonappers tend to sleep deeply if they doze off for a midday snooze. I speak from experience when I say this is a very disconcerting wake-up and leaves you feeling groggy and “out of it” for the rest of the day/evening. For some, a midday nap decreases productivity.

If you feel like you NEED more sleep during the daytime, pay attention to why. Daytime sleeping can be linked to elevated risks of diabetes, cardiovascular disease, and other ailments. It can also be a sign of depression. Daytime sleeping is the source of the problem, just the sign of a potentially underlying problem. It is always a good idea to check with your doctor to discover the reason for your daytime drowsiness.

Other keys to keeping energy up throughout the day include healthy nutrition and exercise.

If you suffer from insomnia or have trouble sleeping through the night, naps could worsen the problem. Some people experience “sleep inertia” which is a disoriented/groggy feeling upon awakening from a nap that can backfire and reduce their valuable output for the rest of the workday.

Here are Lissa’s tips for the best times and ways to nap:

  • If You’re Sick and Coming Down with Something
  • Keep Naps Between 15-40 minutes
  • If You’re Working a Double Shift
  • Best Time to Nap is between 2-3pm
  • If You’ve Had a Poor Night’s Sleep the Night Before
  • If You’re Reaching for a Coffee or Caffeine Throughout the Day
  • On an Airplane, to Help Adjust to a Time Change

Lastly, meditation can be a great alternative for many for napping. Meditation has many of the same benefits as napping and you don’t have to be lying down. Close your eyes, focus on your breath and relax your muscles. If you end up drifting off to sleep, you probably needed it 🙂

More Resources:

Time Magazine: Is Napping Healthy? 

Men’s Health: Is Napping Good or Bad? 

 

Vehement Volatiles

When I was in college, studying community health education, we had a fabulous professor who made us read five published medical or health-related journal articles a week and write a synopsis. I enjoyed this and find myself reverting back to them when I want to get the scoop on tried and true information that is the outcome of scientific experimentation. Because of the leaps and bounds of “information” that you can get when you search for something in Google or Bing, I like to be sure that what I am being presented is reliable. I also like my customers and friends to be well-informed when it comes to their health and the wellness of their families. So, here it is…the information in “The Total Exposure Assessment Methodology (TEAM) Study: Summary and Analysis: Volume I” broken down in an easy-to-digest, and take action on, form.

Back in 1985, the EPA’s Office of Research and Development conducted a study known as the TEAM Study, “Total Exposure Assessment Methodology”. The researchers set out to determine the levels of pollutants that persons, in several US cities, were exposed to on a regular basis. They also wanted to know what those pollutants and toxins were and where they were most prevalent.

Specifically, the participants were testing for VOC’s (volatile organic compounds) by wearing personal exposure monitors in their daily comings and goings, both indoors and outdoors. VOC’s are gases that are emitted from certain solids or liquids which may have short and long term adverse health effects. Researchers also collected drinking water samples and breath samples. The compounds that were tested for were deemed to be carcinogenic and high in toxicity.

The findings of the study concluded that the exposure to VOC’s is mostly from indoor pollutants. In fact, up to TEN TIMES higher than outdoors.

This means, that the place we are most often exposed to possibly carcinogenic, dangerous, and toxic chemicals is in our own homes.

Of course, in order to find a solution, we need to know where these toxins are coming from. As found in TEAM’s study, the specific sources with the most exposure identified to be:

  • Paints, Paint Strippers and other Solvents
  • Aerosol Sprays
  • Cleansers and Disinfectants
  • Air Fresheners
  • Household Furnishings (mattresses, couches, chairs, etc.)
  • Stored Fuels and Automotive Products
  • Hobby Supplies (ie. glues, inks, paints, etc.)
  • Dry-Cleaned Clothing
  • Pesticides

As a result of this study, researchers went on to test the milk of nursing mothers (which also carried evidence of these toxins, indicating exposure to infants and children), employees at dry cleaners (who breath in 1,000 times the typical amount of VOC’s), and lifeguards (in regards to breathing in chlorine). The study paved the way to open awareness in consumers of where the problems lie in the products they are using on a regular basis.

So what is the solution? Hold your breathe? Live outside? Our best defense is avoiding as many of these toxins as possible and begin to replace offenders with natural and organic alternatives. Here are some ways to protect ourselves from these home invaders:

  • Increase ventilation when you have to use products that emit VOC’s.
  • Make sure to follow any precautionary labels
  • Remove sources of formaldehyde in your home and do not introduce products that use formaldehyde (often lurking in flame retardants)
  • Seek out bedding and furniture that does not contain chemical flame retardants
  • Use all-natural pest management techniques to reduce the need for pesticides
  • Make your own all-natural and organic household cleaning products
  • Keep all potentially hazardous chemicals out of reach of children and pets
  • Never mix household care products unless directed on the label

We all have the power to lighten our toxic load by de-toxing our homes– from the way we eat, to the way we clean, even how we sleep. At Tucked in Organics, we are here to help guide you and support you in these lifestyle changes, for a better and more vitality-filled life!

Sources:

Wallace, Lance A. “The Total Exposure Assessment Methodology (TEAM) Study Summary and Analysis: Volume I”. EPA 600/6-87/002a June 1987

“Volatile Organic Compounds’ Impact on Indoor Air Quality”. EPA, United States Environmental Protection Agency Organization. http://www.epa.gov/indoor-air-quality-iaq/volatile-organic-compounds-impact-indoor-air-quality

Date Accessed: January 29, 2016

The Definitive Guide to Pillows… Without the Fluff

Do you have friends and family coming into town and are embarrassed that they will have to use the pillow you’ve had kicking around for ten years, which is not ten pounds heavier than when you bought it (or had it handed down to you)? Maybe it has those unsightly stains and you are crossing your fingers that they do not take off the pillowcase to see what lies beneath? Perhaps it has some sort of funky smell…

If this is you….
it sounds like you may need some new pillows!

Pillow fights were fun when we were kids, but finding the right pillow should not be reminiscent of that. A pillow is a necessary part of a good night’s sleep and achieving proper alignment. Our pillows bring us comfort at the end of a long day, they let us shed our tears on them without judging us, and they lull us to sleep every night. Your relationship with your pillow is like none other so here are THREE easy things to consider in seeking your next pillow.

  1. 1. Seek out Non-Toxic Materials. Choosing a healthier pillow (ie. natural or organic) saves you from breathing in harmful chemicals where your head is resting each night. You will not be using materials that have been treated with pesticides, and you are supporting organic farmers, small business, and responsible manufacturing practices. Avoid foam, polyester, and other synthetic materials for a healthier you and planet.
  2. 2. Sleeping Preferences. Are you a back, side, or stomach sleeper? Take this into consideration when choosing the right pillow for you! The broadness of your shoulders play a role as well! It’s important to try out the right pillow prior to selecting one, and sometimes choosing one that is customizable (meaning fill can be added or removed as you wish) can be a great option!

3. Try Before You Buy. Many stores will not let you try out pillows. They come wrapped in plastic bags or have a floor model that you cannot lie down with. Due to everyone’s individual preferences and giving special attention to neck and spinal alignment, we encourage you to test and try our pillows prior to bringing them home. We have also tested all of our pillows and have valuable feedback to offer. So you can find a pillow you love!

Here are some of the fabulous materials you will find in our natural and organic pillows:

Organic Cotton, Organic Wool, Natural Latex, Organic Latex, Organic Kapok, Buckwheat and Millet

They come in all shapes and sizes, so come on in to find the right pillow for you! 

Mattress Buying Guide

For Sweet Dreams, Start Here

Some decisions are easy. Which is healthier? An apple or a cupcake? Easy! To brush your teeth or not to brush your teeth? Piece of cake!

Sometimes choosing a mattress can be daunting as we worry that it will not be an easy choice to make. At Tucked in Organics, it is our commitment to always walk you through this process and spend the time to help make the choice that is right for YOU.

I put together a small guide to the different brands we carry so you can compare features, benefits, and customer experiences side-by-side, even before you come in!

OMI 

Models: Duo, Rossa
Customizable: Yes, each on both sides
Firmness Levels: Ranges from Very Firm to Plush
Materials: Certified Organic Latex, Wool, Cotton, and springs (in Rossa)
Exchange Program: 90 Day Comfort Exchange Program
Price Point (Queen): $2445 – $3395
Warranty: 20 Year Limited

Savvy Rest

Models: Serenity, Earthspring, Tranquility, Savvy Baby
Customizable: Yes, on both sides (excluding Earthspring and Savvy Baby)
Firmness Levels: Ranges from Very Firm to Soft
Materials: Certified Organic Latex, Wool, Cotton, Natural Talalay Latex, Stainless Steel Springs, Coconut Coir (Earthspring)
Exchange Program: 90 Day Comfort Exchange Program
Price Point (Queen): $1999 – $3999
Warranty: 20 Year Limited

SleepTek 
Models: Kama Flex Lift, Kama Float
Customizable: Yes, on both sides
Firmness Levels: Ranges from Firm to Plush
Materials: Certified Organic Latex, Wool, Cotton
Exchange Program: 6 Month Comfort Guarantee Program
Price Point (Queen): $2999 – $4039
Warranty: 20 Year Limited

Pure Talalay Bliss
Models: Hybrid
Customizable: No
Firmness Levels: Plush or Firm
Materials: Pure Talalay Latex, Polyester, American Made Coils
Exchange Program: None
Price Point (Queen): $1799
Warranty: 10 Year Limited with 1″ Indentation

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