Calgary mattress shopping?  Your bedroom is meant to be an oasis. It's the place you retire at night to recharge your body and mind.

Did you know that despite their greatest efforts, 1 in 3 adults don't get enough sleep? While external factors like stress and insomnia might be to blame, discomfort is a leading complaint among tired adults.

Low back pain, a stiff neck, and tossing and turning throughout the night are all to blame for daytime fatigue.

This injustice stops now! You deserve a comfortable, quality night's sleep every single night. 

Here are five tips for choosing a quality mattress that will answer all your nighttime prayers.

Grab your pillow and let's get into it!

1. Choose Your Material

Who knew there were so many mattress materials to choose from? When you're buying a mattress in Calgary, it's best to do a little research before hitting the stores. 

Here's a brief guide to some common mattress materials and what makes each one unique. 

Memory Foam

Memory foam is one of the most popular mattress choices on the market. It's versatile and comes in a variety of different options. 

Many users claim to feel snug in a memory foam mattress, as it contours to your specific body type and shape. This is similar to the comfort felt by a swaddled baby.

The best part is, foam mattresses revert to their original shape and position once you remove your weight. This helps memory foam mattresses withstand the test of time. 

Innerspring

With the word "spring" in the name, you might picture an old-school mattress filled with stiff, unforgiving metal coils. While the base of the mattress is made using traditional springs, the construction and feel of an innerspring mattress have come leaps and bounds in recent years.

The inside of the mattress is made up of hundreds of springs connected into a single unit. The more coils the mattress has, the higher the quality. While the innerspring mattress design is one of the oldest, it's still one of the most popular.

Major selling points include:

• Affordability
• Different firmness options
• Easy to transport
• Widely available

Keep in mind that you get what you pay for. While innerspring mattresses are on the lower end of the budget, that also means they don't last nearly as long as other varieties. 

Innerspring mattresses are also synonymous with being noisy. In time, the springs become less buoyant and can sometimes squeak or even break. The good news is, you won't be too affected by one broken spring among many. 

Latex

Latex isn't reserved just for gloves. Latex mattresses are growing in popularity. 

One of the biggest appeals (especially for environment-friendly buyers) is that latex mattresses are made using natural resources. This helps cut down on dust, mildew, and mold. Allergy sufferers will be pleased to know that latex mattresses are also hypoallergenic. 

Latex is praised for being a durable and affordable mattress option however they're priced slightly higher than other varieties. 

2. Decide on Firmness

One of the biggest factors to consider when Calgary mattress shopping is how firm you want your mattress to be.

Some people love a hard mattress. They find it offers the most support for their neck and back. Others argue that a firm mattress feels like sleeping on concrete.

Both firm and soft mattresses offer their own benefits. While a firm mattress might be "too firm" for some, it does help keep your spine in a neutral position. This reduces your risk of lower back and neck pain. 

A softer mattress allows your body to virtually sink into the material. This means less pressure on your joints, which is ideal for those suffering from sciatica pain or arthritis. Unfortunately, when mattresses are too soft, they can force your spine out of alignment. 

Pillow top mattresses are a great solution to this problem. They offer a firm mattress base with a soft top for both support and comfort. 

3. Consider What Position You Sleep In

Are you a side sleeper or do you prefer sleeping on your back or stomach? Not only does your sleep position say a lot about who you are, but it can also give you insight on how to buy a mattress in Calgary.

Most side sleepers prefer a soft mattress that prevents a stiff neck during the night. If you like sleeping on your stomach, opt for a firm mattress like a latex memory foam or gel foam variety. A body pillow is also recommended for stomach sleepers to reduce pressure on the back and hips.

Back sleepers respond best to a medium-firm mattress. Any type of memory foam mattress will do.

4. Read Reviews 

Did you know that 84% of people trust online reviews as much as a personal recommendation? And another 67% say that online reviews influence their purchasing decisions. So, why not turn to online reviews before buying a mattress?

While no one can tell you exactly how you'll feel about a specific mattress, knowing what the major pros and cons are (as reported by those who've used the mattress before) might help with your decision. 

Do temperature-controlled mattresses really prevent night sweats? What about those mattresses that brag about you not feeling a single toss or turn from your partner? Do memory foam mattresses really fit like a glove?

Check out how the Calgary mattress you want stacks up against competitors.

Reading online reviews is a great resource for information, but it shouldn't be your only one. Gather other people's opinions about the mattress you're interested in but remember that, in the end, the only opinion that matters is yours. 

5. Try It On for Size

They say you should never buy a car without test driving it – and the same goes for mattress shopping in Calgary.

Before you settle on which mattress to buy, try laying on each one. What is your initial impression?

While five minutes on a mattress in a store won't compare to a full night's sleep, it still gives you a good idea of the overall feel.

Does your body sink into the mattress uncomfortably or does it provide just the right amount of support? Be sure to ask questions of the sales associate. Find out if the bed frame comes in an adjustable version, if they deliver, and what materials the mattress is made of.

Buying a mattress in Calgary is a big investment so don't feel rushed into making a decision the first time you head out shopping. 

Gotta Try the Gotta Sleep Calgary Mattress

Are you in the market for a new mattress? Are you shopping in Calgary? Look no further!

Gotta Sleep has the answer to all your Calgary mattress needs. From the cooling technology and comfort of our mattresses to bedding, and bed frames, we offer one-stop shopping for all your sleep needs.

Have questions? Contact our support team today and let us put you on the road to the most restful sleep you've ever had! 

Double Bed Size

 

About 35% of people don't get enough sleep.  That's 1 in 3.  IS THAT YOU? 

For some, this might be due to bad habits. But for many, it all comes down to the quality of your mattress. For example, you'll probably have a hard time getting to sleep if your bed is too small or full of painful springs. 

If this sounds like you, a new mattress might be enough to improve your sleep.

But before you go shopping, you need to understand the size of a double bed or double bed size and dimensions. That's why we've put together this guide to help you find the right size bed for your needs. You can also check out our complete up to date Bed Sizes Canada guide! 

So let's get started! 

 

What Is a Double Bed?

A double bed is the standard size for single sleepers. 

In other words, it's bigger than a twin mattress and even a twin XL mattress but smaller than a queen. Double beds offer more flexibility in terms of users and spatial arrangements and have become one of the most common bed types.

But why is this bed called a double bed when it's designed for single sleepers?

Well, you can fit two people on a Double bed. However, many people sharing their bed with someone else want a little more space to spread out. Because of this, most couples have queen beds instead. 

But don't let the Double bed's name throw you off. 

A Double bed is also called a Full bed. Many people use the two names interchangeably. So if you fo shopping for a Double bed but can't find one in the store, look for a Full bed instead. 

Though the names are different, Double and Full beds are the same size. 

 

Image Source: Dimensions Guide

 

What Size Is a Double Bed?

This might seem like a simple question, but it doesn't have a simple answer. 

Why?

Because the size double bed technically includes every mattress that can fit more than one person. When you ask what size a Double bed is, you have a lot of different mattress types to go through, including Queen and King. 

But don't panic. We've put together a helpful list of the different sizes of a Double bed below. 

 

Double Bed Dimensions

 Understanding the Different Dimensions of a Double Bed

When it comes to bed sizes, there are more than just double, queen, and king. You should understand these mattress dimensions before you pick one for your home. 

 

Image Source: Dimensions Guide

 

Double Bed Sizes In Inches

Here's a quick rundown of what you need to know for double bed sizes in terms of Inches:

1. Standard Double Bed 

The average size of a standard Double bed is 54 inches wide and 75 inches long.

Who Can Sleep in This Bed?

Again, this bed size can fit two people, but it's a tight fit. 

That's why this bed has become the standard size for single sleepers. The bed has plenty of space to spread out and enough space left over for a child or pet. It's also a good option for teenagers who have outgrown their Twin mattresses and need a little more space. 

Since you can fit more than one person on this mattress, it can also serve as a guest bed. 

 

2. Double XL 

This bed has the same width as a standard Double mattress, but it's about five inches longer. In other words, Double XL mattress dimensions are 54 inches by 80 inches. 

Who Can Sleep in This Bed?

A Double XL bed is designed for tall people who need a little bit more space than a standard Double bed can give them. It's also a good choice for people who want a bigger bed but don't have quite enough space for a Queen size. 

 

3. Queen 

Just as a Double bed is the standard size for one sleeper, a Queen bed is the standard size for two sleepers. It's much bigger than a Double bed with a width of 60 inches and a length of 80 inches. 

Who Can Sleep in This Bed?

This bed can fit two people comfortably. Even if you move around in your sleep, you won't bump into the other person sleeping with you. 

A Queen bed can also fit into most modern bedrooms, so unless you're tight for space, you shouldn't have a problem buying a queen bed. 

 

4. Queen RV 

A Queen RV is a few inches shorter than a normal queen mattress. Because of this, it's usually used in recreational vehicles. Instead of being a full 80 inches in length, this mattress is 75 inches long instead—but the width is still the same. 

Who Can Sleep in This Bed?

Even though this bed is a bit shorter than a normal Queen, it still gives two people plenty of room. 

If you're looking for an RV mattress, you should stick with a Queen RV. You can also buy this mattress if you don't have quite enough space for a full Queen.

 

5. Olympic Queen 

An Olympic Queen mattress is the biggest type of Queen bed out there. It's 66 inches wide and 80 inches long. 

Who Can Sleep in This Bed?

Olympic Queens make a good alternative for King mattresses if you don't have quite enough space. Two people and their two dogs could sleep on this bed without even touching each other. 

 

6. King 

The average size of a King mattress is 76 inches in width and 80 inches in length. This is one of the biggest mattresses you can find on the market. 

Who Can Sleep in This Bed?

Before you decide to buy a king bed, you have to make sure your room is big enough to hold it. After all, this bed can sleep two adults and two children at the same time. You might even be able to squeeze a pet on, too. 

 

7. California King

A California King is somewhat narrower than a traditional King bed. Instead of being 76 inches wide, it's only 72 inches wide. 

But it makes up for the loss in width when it comes to length. A California King mattress has an extra four inches in length, making it a total of 84 inches long. 

Who Can Sleep in This Bed?

This mattress is good for tall people who want their fair share of space. Since the bed is narrower than a normal King, you might not be able to fit two children on the bed with you. However, you can sleep comfortably with two adults, one child, and a pet at your feet.

 

8. Texas King

A Texas King is the biggest mattress size out there. It's a full 80 inches wide and 98 inches long. 

Who Can Sleep in This Bed?

You have to have a pretty spacious room to fit this monster bed. But if you want something that'll give you a lot of arm and legroom, this is the bed for you. You can practically fit a whole family on this bed. 

  

 

Double Bed Sizes In Centimeters (cm)

Here's a quick rundown of what you need to know for double bed sizes in terms of Inches:

Standard Double Bed: 137 cm wide and 191 cm long
Double XL: 137 cm wide and 203 cm long
Queen: 152 cm wide and 203 cm long
Queen RV: 137 cm wide and 191 cm long
Olympic Queen: 168 cm wide and 203 cm long
King: 193 cm wide and 203 cm long
California King: 189 cm wide and 213 cm long
Texas King: 203 cm wide and 249 cm long 

 

Similar Double Bed Sizes by Country:

Australia: 138 cm x 188 cm
UK: 135 cm x 190 cm
Continental Europe: 140 cm x 200 cm
New Zealand: 137 cm x 188 cm
Scandinavia: 140 cm x 200 cm
Japan: 140 cm x 195 cm
China: 152 cm x 188 cm
Thailand: 122 cm x 198 cm
Brazil: 138 cm x 188 cm
South Africa: 137 cm x 188 cm

 

Double Bed Mattress

 

Does Material affect the Size of a Double Bed?

It might surprise you to learn that the answer to this question is yes. 

The mattress material can change the dimensions of the bed by a half-inch or so. So once you pick the mattress size you want, here's what you need to consider the material. 

 

Foam Mattress 

Most foam mattresses match up to the size they're advertised as. Foam mattresses are more flexible than coil mattresses, so you won't have trouble stretching a sheet over each corner. 

 

Coil Mattress 

Coil mattresses, on the other hand, are a lot harder and sturdier than foam mattresses. Because of this, you might have trouble fitting a sheet over a Queen mattress that's exactly 60 inches by 80 inches. 

To make this job easier, your queen mattress might be 59 1/2 inches by 79 1/2 inches instead. 

But don't let the smaller size worry you. Every mattress must legally be within an inch of their advertised size. So if you buy a Queen mattress that's advertised as 60 inches by 80 inches, the smallest it can be is 59 inches by 79 inches. 

 

Double Bed Measurements

How to Pick the Right Mattress Size for You

There are several factors you have to consider when it comes to picking the right bed for your needs. If you're in the market for a new bed, here are a few of the questions you should ask yourself first. 

 

How Big Is Your Room?

The first thing you think about when you're getting ready to buy a new mattress is the size of your room. It doesn't matter if you want a Queen or King bed. If your room is too small, you might have to settle for a Double bed instead. 

Take the time to measure your room before you do any shopping. 

 

How Tall Are You?

If you're a tall person, consider investing in a longer-than-average mattress. This might mean you buy a Double XL or a Queen. 

You should also think about your weight. 

Bigger people will benefit from larger mattresses. Not only do they offer more support, but they also give you more space to spread out and get comfortable. 

 

What Is Your Sleep Style?

Do you wake up in the same position you fall asleep in? Do you toss and turn the entire night? Do you sleep in a curled up ball? Do you spread across the entire bed?

If you don't take up a lot of space when you sleep, you might like the cozy feel of a Double bed. But if you need room to move around, you might want to invest in a Queen, especially if you're sharing the bed. 

 

How Many People Will Be Sleeping in the Bed?

You probably won't need anything bigger than a Double or a Queen mattress if you're sleeping by yourself. 

If you're sharing the bed with another adult, you shouldn't get anything smaller than a Queen. You might even want to get a King if you are both tall or move around a lot in your sleep. 

People with young children should also consider buying a Queen or King-sized mattress. This will allow you to still get some sleep when your kids climb into your bed at night. 

A Queen bed can fit two adults and one child if you're okay with a tight squeeze. But if you have more than one kid who regularly climbs into your bed, you might want King. 

 

What Stage of Life Are You In?

If you're a young adult still living in your first apartment, you might want to stick to something small you can upgrade later. A Double bed or even a Twin XL might be the best option until you settle down in a permanent location. 

It's also harder to relocate large beds. 

People who plan on moving might want to buy a Double bed as well. It'll make the moving process easier and faster. 

But if you've settled down in your own home, go as big as you can afford. 

 

What's Your Budget?

You shouldn't go into debt for a mattress. 

While a quality mattress is well worth the money, don't buy something that's out of your price range. If you want a King bed, take the time to save until you have the money to spend on it. 

The most economical mattress is the Queen. So if you want the most bed for your buck, you should consider buying a Queen mattress.

 

Your Guide to Double Bed Sizes and Dimensions

Shopping for a new mattress is harder than picking something that looks comfortable. Before you think about the material, pick the right size first. Otherwise, you'll end up with a bed that's too small or much, much too big. 

Looking to get a double bed in Canada?

We can help! Check out our Top-Rated Mattress, the OMG Mattress.

Need more details on mattress sizes in Canada?

 

 

Frequently Asked Questions About Double Beds: 

How wide is a double bed?

The typical width of a double bed is 54” (137 cm).

 

How long is a double bed?

A double bed is 75” (191 cm) long

 

What are the dimensions of a double size bed?

Standard double beds are typically 54” (137 cm) wide and 75” (191 cm) long

How long should I nap?  What is the best length for a power nap? These are just a few of the questions we will answer in this article.

Waking up early and going to work can be a hard task for some. Luckily, we tackled that problem earlier with 5 apps to help you fall asleep, as well as an article on coffee and How to Fall Asleep Faster. If you follow the advice in those articles, you’ll wake up feeling refreshed and ready to take on the day. 

How long does that energy last though? Most people naturally feel drowsy between 2 pm and 4 pm. This is caused by the natural cycle of drowsiness called the circadian rhythm. This cycle affects what times you fall asleep, and when you feel most awake and active. It’s a natural and inescapable fact of life that people get tired or feel burnt out by the afternoon, though most people choose to power through it with a cup of coffee and unshakable willpower. 

There is a better way to get through that slow period and increase your productivity, health, and happiness. Give in and take a nap! Taking a nap in the afternoon is shown to improve your cognitive function and overall mood if done correctly.

Sleep Cycle

To best understand how long you should sleep for, it’s important to understand how the sleep cycle works. We cover it in a different article, but we’ll recap the basics now. 

The sleep cycle has 5 stages, four stages of Non-Rapid Eye Movement (NREM) sleep, as well as a single stage of Rapid Eye Movement (REM) sleep. The first two stages of NREM are a light sleep in which your body slows down and begins to rest, though it is still easily woken up. The last two stages of NREM are called deep sleep and waking up from these stages is difficult and will leave you groggy. The final stage of sleep is called REM sleep and is the dreaming stage. In this stage, your body is paralyzed and your mind is active. Waking up from 

REM sleep is disorienting and can affect your cognitive functioning for a short time. Based on how easy it is to wake from each stage, and the effects of waking up from each stage, it’s easy to see why many experts suggest that waking up during the first two stages of NREM sleep will allow for the most beneficial and refreshing nap. 

How long should I nap? 

Most experts agree that a nap should last between 10 and 20 minutes. The reason is that within that time, the mind goes through the first and second stages of sleep and will allow you to wake up easily from your slumber before you enter stage three, which is deep sleep. Sleeping for less than 10 minutes will not allow the body to rest enough and will not imbue the health benefits of napping during the day. You will wake up feeling a little disappointed, but otherwise unaffected by the nap. Likewise, sleeping for more than 20 minutes will have the opposite of the desired effect. You will wake up groggy, disoriented, and your productivity and mood will suffer because of it. 

What is the best power nap length? 

Napping for 10-20 minutes has been shown to improve cognitive functioning and mood during the day for up to 3 hours, which will get you through that afternoon slump. It’s more effective than a cup of coffee and has fewer adverse health effects. 

When and How? 

Most people experience a period of increased drowsiness between 2 pm and 4 pm. Essentially after lunch, lots of people get a little sleepy. Taking a nap during that time is recommended, as it is easier to fall asleep when you’re tired, and you will have a more restful sleep because your body is prepared. Of course, everyone is different, and some people may not even feel this sense of drowsiness. Listen to your body and determine when you feel the most tired during the day. Although discipline is a key component to keeping a structured and healthy life, sometimes it's better to just give in to the wants of your body. 

The exception to sleeping when your body feels tired is if it's close to bedtime. Taking a nap 1 to 3 hours before bed will increase sleep latency, which is to say that you will have a harder time falling asleep at night. The longer it takes for you to fall asleep, the less time you spend asleep, leading to sleep deprivation, which can be a very serious condition. A cup of coffee might be your go-to for when that happens, but it’s best to just keep your sleep schedule on track and avoid the liquid energy. 

Another trick to taking naps during the day is to keep the temperature of the room you nap in between 15 and 19 degrees Celsius. That is the optimal temperature for falling asleep and will help you use your nap time efficiently. Find your comfort zone within that range, and you’ll be snoozing in no time. 

When you put a bird in a box, they fall asleep quickly, because, without the sun, they think it’s night time, and their circadian rhythm is influenced by the sudden lack of sunlight and interprets that as bedtime. People are kind of like that too. Simulating night time conditions will make falling asleep easier. Finding a room with limited natural light will stimulate the production of melatonin, which is the chemical that makes us sleepy. 

Summary

Taking a nap in the middle of the day is sometimes seen as a leisurely activity and a hindrance to productivity, but in fact, it is the opposite. A short 10 to 20-minute nap after lunch will energize you, improve your cognitive functionality, and boost your mood, so that no matter what kind of job you need to tackle, you’re ready to face it. Just be careful not to take any naps too close to bedtime, and remember to sleep in a cool and dark environment to use your nap time efficiently. So nap on, reader, and sleep well. 

Sheet Prices.  The Key Question is "What’s the GSM"

Wondering about Sheet Prices?  You need to know about GSM which stands for Grams per Square Metre, which tells you how heavy the material is. High GSM fabric is typically thicker, plusher and more durable. You probably don't want to buy sheets with a GSM of 90 or less, because that's thin enough for a toenail to rip through. Quality sheets generally have a GSM of 115+. If someone isn’t telling you the GSM of their sheets, it’s most likely because the GSM is low, and the quality suspect.

What Size are the Sheets?

Side panels on fitted sheets vary in height. A 16” side panel requires more fabric than a 10”, and thereby the cost for the sheets goes up. Likewise a flat queen sheet that measures 92” x 104” is going to cost more than one that’s 72” x 94”.

Pillow Case Sizes

Another area where size makes a difference is in pillowcases. Retailers often classify pillowcases as Standard/Queen or Regular King. Standard pillows are generally 16” x 25” and Regular King size are 16” x 34”. Our queen size are 20” x 30” and our king size are 20” x 36”. 

At Gotta Sleep we’re extremely generous with our sheet sizes and pillowcases. We also go overboard on GSM. Our sheets are simply amazing. We make them with our butter soft microfibre, there’s nothing quite like them.

It’s been a decade since the beginning of your relationship, and things have been great. You’ve moved through three houses together, from a tiny basement where you both barely fit, all the way up to your new suburban ranch style house. You’ve been through everything together, for better or worse,  for richer, for poorer, in sickness and in health. There is just one small thing. As you’ve both aged, she just doesn’t meet your needs anymore. She’s too firm, and the years have taken a toll on her once smooth and soft surface. 

Sound like a familiar tale? I hope you were thinking of your mattress too! 

Mattress toppers are an easy and cheap solution to a number of mattress related problems. They are often used to adjust the firmness, height, or temperature control of a mattress, and they’re pretty effective. Toppers are more than just a second choice to a new mattress, as they can be very useful and exactly what you need for a situation. 

Mattress Toppers

Mattress toppers are generally a single layer of material that adds cushioning to a mattress. Most commonly, they are made of memory foam, which is becoming cheaper and more widely available. Memory foam mattresses offer the same benefits of a traditional memory foam mattress. These benefits include better support for your spine, padding for your sensitive joints, and motion transfer reduction.

Some mattress toppers are even made with gel infused foam, which does a wonderful job of cooling you off while you sleep. However, if cooling is all you need, then a mattress pad may be a better investment. It’s important to buy according to your needs, as more expensive does not always translate to better for you. 

Why get a Memory Foam Topper 

There are a number of reasons to get a memory foam topper rather than a complete mattress. Cost is the first reason, as mattress toppers are considerably less expensive than traditional mattresses for obvious reasons. They use much less material and cost the company far fewer resources to manufacture and ship because of that. Mattress topper prices range from about $75 to $150 usually. The more expensive options usually have features such as cooling gel and quilted tops to give it a more premium feel. Of course, expensive does not always mean better, and you should shop according to your needs. 

Another reason people get mattress toppers is to make up for a quality that their mattress lacks. Usually, memory foam mattresses are put on top of firm mattresses to give it a more cushiony surface to sleep on. The memory foam conforms to your body, but still supports your spine like a traditional memory foam mattress. It’s important to keep the condition of your mattress in mind. Although mattress toppers can breathe life into an older mattress, or make a mattress in a guest room more flexible, it won’t make your old beat up mattress feel brand new. Memory foam mattress toppers need a firm surface to sit on, so if your mattress is lumpy or sagging in places, that will reflect in the mattress topper. 

Sometimes we just have to have the really nice bed frame that leaves a couple inches of space between the headboard and mattress. It can be tiresome, always having your phone slip through the space and hit the ground with a thud. To combat that issue, you can get a mattress topper to raise your mattress up and fill that space in. Most mattress toppers are about 3” tall which adds a good amount of fluff on top of most mattresses which range from 8”- 12” in depth.

The uses of a memory foam mattress topper are infinite and only limited by your imagination, but there is one more conventional reason to buy a mattress topper, and that is cooling. You can get a memory foam mattress that’s infused with cooling gel to get the most cooling out of a mattress. Having a topper also keeps the mattress underneath cooler, which translates to a firmer base and a more stable sleeping surface.

Summary

Memory foam mattress toppers are a wonderful way to add a little fluff to the top of your mattress, whether it’s for comfort, height, or cooling. Mattress toppers come in a variety of materials, but memory foam toppers are most common, and tend to be very affordable. A memory foam mattress topper can save your mattress and extend its life for a couple more years. Maybe all you need to save a good thing and extend it a few years is a face lift..

 

Our sleep cycle and the stages of sleep are important.  Humans spend about one-third of their life asleep. That’s a pretty big portion of your life that you spend unconscious in a bed, but, sleep is not as simple as just being unconscious. Our brains and bodies move through the 5 stages of sleep several times a night through something called the sleep cycle. These stages include the 4 stages of NREM sleep, followed by a single stage of REM sleep. Although your body automatically moves through these stages, it can be beneficial to learn more about them to make sense of some of the sleep habits you have. 

Stages of Sleep and the Sleep Cycle

There are five stages of sleep that the body moves through as it slumbers through the night. These stages repeat in a cycle up to six times, depending on the duration of your rest. Between these stages, and throughout your sleep, you occasionally experience short bouts of wakefulness,

Stage 1: This is the first step of NREM (Non-Rapid Eye Movement) sleep and constitutes the lightest sleep. It’s easy to wake up from stage one, and in fact, you will be waking up often if there are any disturbances around. It is not uncommon to suddenly jerk your leg or feel like you’re falling. These reactions are normal, but not quite understood. Some believe it’s simply a misfire of the nerves as the body transitions into relaxation. Others assert that is is a reflex from when people still slept in trees or ledges to escape nocturnal predators, and the jerk is a reaction to keep us from falling. Either way, it is a normal reaction that almost 70% of people experience as their brains slow down and their muscles relax, preparing for stage two of NREM. 

Stage 2: Stage 2 is the longest stage of the sleep cycle and composes up to 50% of your nightly cycle. It isn’t too different from stage one, in that it is a light sleep from which you can be easily roused, though not as easily as in stage 1. The slow eye movements stop and the brain waves continue to slow. Occasionally, there will be short spikes in brain activity called sleep spindles, which are signs that the brain is consolidating memories. These spindles are also accompanied by K complexes, which are also a pattern of brain waves in stage two NREM sleep. It has a similar function. As this stage progresses, the body relaxes more to allow the brain to sleep into stage 3 of NREM: Deep sleep.

Stage 3: This is the deep sleep stage. It is hard to wake someone up from stage three sleep and if someone is woken up from stage 3 NREM, they will usually be groggy and disoriented for a little while. In this stage, you enter the deepest sleep of the night. Your brain waves are as low as they get, your muscles are relaxed, and your eyes do not move. Your breathing becomes slow, deep, and rhythmic as well. Stage 3 is arguably the most important stage, as this is when a majority of the restorative properties of sleep occurs. Your body releases hormones that aid in repairing and growing tissue and also a hormone to control your appetite to keep yourself from waking up feeling too hungry. Although your muscles are relaxed in this stage, they are still functional. Stage three is usually when people experience sleepwalking, sleep talking, and bedwetting. 

Stage 4: Stage 4 is very similar to stage three. In fact, stages 3 and 4 are usually grouped together in “Slow Wave Sleep.” In stage 4, delta waves, which are the slowest brain waves, outnumber faster brain waves, indicating the deepest stage of sleep. 

Stage 5: stage 5 is called REM (Rapid Eye Movement) Sleep, due to the characteristic movement of the eyes under the eyelids. In this stage of sleep, you are immobile, but your brainwaves are heightened to a point of nearly being awake. This is the dreaming stage of sleep and only accounts for about 20% of your nightly sleep cycle, or a total of 90-120 minutes a night. Although REM sleep is the fifth stage of the sleep cycle, it does not follow stage 4 in sequence. Instead, you progress through the stages of NREM sleep from light sleep to deep sleep. After stage 4, you go back through stage 3,2, and 1 before your body enters REM sleep for a short time. Although your brain activity in REM sleep is similar to being awake, waking up during this stage will leave you groggy and disoriented. Waking up during REM Sleep may also lead to sleep paralysis, where the muscles are immobile but your brain is awake and sometimes still dreaming. 

Sleep Through the Ages

The sleep cycle is not the same for everyone, as people are all unique and can spend varying amounts of time in different stages. There are several variables that can affect the way someone sleeps, but one of the more consistent ones is age. People of different ages experience the stages of sleep in different ways. 

Newborn (0-4 months): Newborns are pretty new to the whole sleeping thing, so they practice a lot. Newborns spend about 17 hours a day sleeping, though they wake up frequently. This is because they have three stages of sleep: Active, Quiet, and Intermediate. Active sleep is equivalent to REM sleep, in that the baby’s brain waves are active, however, in this stage, they are prone to waking up, which is important for frequent feedings. Quiet sleep is most like NREM sleep, and this is when babies are deep asleep and not likely to fuss. 

Infant (4-12 months): The sleep cycle becomes more apparent in infants, and they tend to start developing routines, which is to say they will sleep in big chunks rather than intermittently. Infants will sleep about 12 hours at night and a couple of naps a day.  

Toddlers (1-3 years): between one and three years is when the sleep cycle becomes fully developed and the child will go through NREM and REM normally. Toddlers spend about a quarter of their sleep in stage 3 and four, while another quarter is spent in REM, leaving the remaining half for stage one and two. Toddlers tend to nap less than infants and sleep for about 10 hours a night. 

Children (3-12 years): As a child develops more and goes through school, they become more accustomed to sleeping on a schedule. Naps become much less frequent after age five, but children still spend a lot of time in stage three sleep, which is important for growth. 

Adolescence (12-18 years): During adolescence, there is a shift in the circadian rhythm. Teenagers tend to stay up late and sleep in. Despite this, it’s best for them to still receive a full 10 hours of sleep to promote growth. 

Adulthood (18- 50 years): Throughout adulthood, the circadian rhythm shifts slowly again, causing people to sleep earlier and wake up earlier. This is usually a source of conflict between teenagers and their parents, or educational institutions. The average adult should try to get about 8 hours of sleep a night. 

Seniors (50 years >): Now, fifty years isn’t old, but it’s around this time that the shift in circadian rhythm that one experiences in adulthood reach a point of being noticeably altered. People in this age bracket tend to sleep for a shorter amount of time - around six hours - and usually sleep lighter. They can be prone to waking up a few times a night, though often times this can be attributed to disturbances from medical conditions like arthritis. Consider investing in a high-quality mattress to reduce these interruptions. 

Summary

From the outside, sleeping looks like an inactive state of unconsciousness, but in actuality, sleep is an active process that follows a cycle of five stages. Four stages of NREM sleep, and a single stage of REM sleep, which repeats up to 6 times a night. Understanding the sleep cycle can help you manage your schedule and understand the source of some of your problems. As you get older, sleep patterns can change, and you will have to adapt your schedule to these normal stages of life.  If you are interested in learning more about sleep, the best sleep position, and much more check out our blog.  For the best sleep when camping, our RV mattress is worth checking out.

Summer is the perfect time for a vacation with a great RV mattress. It’s time for you to take advantage of the great Canadian wilderness and go on a camping trip. You look out the window to the trailer that has been sitting in the yard, untouched all season. That trailer brings to mind a lot of good memories about camping: Early mornings, fresh air, peaceful hikes, roasted marshmallows and an aching back. I mean, waking up with a few cricks in your neck is fundamental to camping, especially with that lumpy mattress that came with the trailer. 

That kind of experience may be a little nostalgic, but now there are options to get a good night’s sleep and wake up refreshed in your RV without breaking the bank. Technology has come a long way, and you’d be surprised what you can fit in your RV and stay under the load limit. 

You Have a RV Mattress, but...

There’s a good reason that RV mattresses were made the way they are. When driving with a trailer attached, or in a self driving RV, you need to consider the weight you’re pulling. Less weight translates to better gas mileage, which is very desirable if you plan on driving long distances (especially if you live in BC!) Having lighter things in the RV also means you can carry more things without pushing the weight limit of your ride. So, RV mattresses were made to be lighter, which mostly meant reducing the amount of material used. RV mattresses are also smaller than traditional mattresses, because of the space restrictions within an RV. Mobile homes are set up in a number of ways, so RV mattresses need to match those specifications. This means in-between sizes and custom measurements. Some mattresses may also need to fold, which lends itself well to softer material like memory foam. 

With how varied RV setups can be, it’s hard to standardize RV mattress sizes. However, that doesn’t mean that the industry hasn’t tried. Standard RV mattress sizes use the same or similar titles to their traditional counterparts, however, they differ in measurement. The RV Queen short measures 60 x 75in, which is just a few inches shorter than a traditional queen size mattress. Similarly, RV king size mattresses measure 72 x 80in, which is 4 inches narrower than a traditional King size mattress. So, when looking for a new mattress for your RV, remember to take measurements, as you might need a custom solution. 

What are RV Mattress' Made Of?

Now that you know what size mattress you need, it’s time to consider the material. Spring mattresses tend to be heavier than their memory foam counterparts on account of the steel needed for the springs. So if weight is your primary concern, go with a memory foam mattress. They are becoming cheaper to buy, and have a number of benefits over a spring mattress, such as better body contouring and less motion transfer. The issue with memory foam is how hot they can get. On muggy summer nights, the last thing you want is to wake up covered in sweat.

Fortunately, new memory foam mattresses are closing the gap in that category. For example, the RV mattress by Gotta Sleep has a layer of foam with graphite and cooling gel in it. The cooling gel is still pretty exclusive, but that doesn’t mean that it’s more expensive than other varieties.  

Protect Your Investment!

If you only take the RV out in the summer, it will no doubt spend a lot of time alone in your yard without any supervision. Let’s be serious, how often do you go out to the trailer in the winter to just air it out? Chances are, not often, if at all. A closed up RV left alone for months at a time can get a bit musty and thick. It doesn’t help that mattresses tend to absorb sweat and oils from your skin. So how do you prevent this? Well, step one would be to get a good mattress protector. Mattress protectors are essential, yet so many people still sleep without one. Protectors for your RV mattress will help eliminate the source of some of that musty smell and make your RV a fresher environment. 

Summary

When buying an RV mattress, consider the size, weight, and the materials. In general, spring mattresses are the cheapest way to meet all of your demands, however, they can make for uncomfortable nights. Memory foam mattresses have a number of benefits over spring mattresses, but they sleep hotter than most other types of mattresses, which can be very uncomfortable on summer camping trips, not to mention some of them can be pretty expensive depending on your needs. High density memory foam with a layer infused with graphite cooling gel makes for the most comfortable RV mattress, and isn’t more expensive than many other memory foam options. Also, don’t forget to purchase a mattress protector to keep your mattress fresh and extend its lifespan. Now get out there and buy a mattress worth making memories with. 

Wondering how to clean a mattress?  Or how to clean a mattress with hydrogen peroxide?  Have you noticed your room has been musty recently? It’s not your laundry, and it can’t be your fresh sheets, where might that smell be coming from? 

More often than we’d like to think, it’s just our old, unwashed mattress. You can hardly toss the whole thing in the washing machine, and you’re pretty sure the dry-cleaners would ban you for life if you asked, but what are you supposed to do with this big sleeping box when it needs to be freshened up? Mattresses aren’t supposed to get wet, they take forever to dry and it could rust your coils, or deteriorate your memory foam.

It seems like there’s only one option, but you don’t have to go buying a whole new mattress any time it gets musty, there is a way to do it! 7 easy steps with things you already have in your home will have your mattress, and your room, feeling fresh and clean. 

How to Clean a Mattress

You’ll only need a couple of items:

• Vacuum
• Baking Soda - You might need a lot!
• Hydrogen Peroxide*
• Dish soap*
• Rag*
• Stain Removal Spray*

*If you don’t need to spot clean your mattress, you won’t even need these!

Step 1 - Clean your Sheets

You should be putting on fresh sheets as often as you can, it not only keeps the bedroom fresh but it keeps you fresh as well! It’s recommended you wash/change your sheets every week, but not everyone has the time to do so. As long as you have a mattress protector, and the sheets smell good, you shouldn’t have any problems if you can only change your sheets every other month.

Step 2 - Spot Clean - How to clean a mattress with hydrogen peroxide

Wondering how to clean a mattress with hydrogen peroxide?  Using 2 parts hydrogen peroxide and 1 part dish soap, you can gently scrub any problem areas clean! An old toothbrush should do the trick, but if you don’t have one laying around, gently scrubbing with a rag will work fine. Wipe down the area with a clean, damp rag when you’re done. Remember not to get a lot of water on the mattress, they aren’t meant to get wet, especially memory foam!

Step 3 - Take Care of Those Stains!

Maybe you don’t know where that stain came from anymore, but you know how to get it out! Using stain removal spray (the same kind for clothing!) you can gently rub out those stains on your mattress top. Don’t spray directly onto the mattress, it can’t get wet under the surface, but spraying a rag and scrubbing will get it out just as well! Remember to wipe it off with a damp cloth too, not a wet one.

Step 4 - Baking Soda

Baking soda is the best thing out there for absorbing smell and depending on your mattress size, you might need a lot! Sprinkle a nice layer of baking soda over the top of the mattress, and let it sit there for at least 30 minutes. It’ll absorb all the smells that make your room smell musty, and leave your mattress fresh!

Step 5 - Vacuum

Depending on your mattress, a spinning carpet cleaning mode might do more harm, and be more cumbersome than is necessary. A small, handheld vacuum with good suction will pick up all the baking soda, and help clean out what dust has embedded itself in your bed. 

Step 6 - Give it a Rest!

Let the mattress sit out and air out for another hour, once you’re done to both, make sure it’s dry, and just let it breathe! You don’t need to hand it out on the clothesline to let some air through it, just leave your sheets off and let it soak in the air freely. 

Step 7 - Put your Sheets Back

If you didn’t already have a mattress protector, now would be the time to put one on. A high-quality mattress protector will stop your mattress from taking in so much sweat and dust (which is what got it dirty in the first place!) leaving your mattress fresh until it really wears out. A fresh set of sheets on top of that and it’s ready to be slept in!

It doesn’t take much to keep your bedroom fresh and keep your sleep healthy. It’s always worth it for a better night’s sleep. 

In Closing

If you are looking to replace a dirty mattress, you have come to the right place.  Our 10.5 medium firm gel memory foam mattress will get you to sleep.  FAST.

How to fall asleep fast in 5 minutes?  Everyone has a bad night or two, but some people have more trouble fixing their sleep schedules than others. If you find yourself up past midnight too often, or just want to fall asleep in under 2 hours for once, these tips can help you on your way to a healthier and more consistent sleep for when you want to sleep.

1 - Blue Light

Every website tells you about the dangers of blue light, but what does it really do? Is it so much worse than red light? The answer is actually in our evolution.  

Our brains are hardwired to be awake in the daytime when it is bright and the sky is blue and asleep at night when it is dark. Exposing yourself to a lot of blue light will tell your brain that it’s still bright and blue out there, delaying the production of all those lovely sleep chemicals. 

Doing things as simple as downloading a blue light filter to activate at night, and turning down the brightness of your devices, will help your brain shift into sleep mode earlier.

2 - Noise

There are some conflicting opinions about how noisy it should be when you’re falling asleep. For about 30% of people, white noise (this can be anything from ambient sounds outside, a spouse snoring, or a fan on) helps them fall asleep, as the droning helps their minds relax. 

However, having the sound continue through the night can cause problems for more sensitive people, making their sleep less restful. This isn’t true for everyone, but it’s good to consider if you’re having trouble.

3 - Temperature

One of the main reasons people get used to sleeping with the fan on, or the window open, is because they otherwise get too hot at night. Temperature can be the most difficult thing to control if you’re trying to relax, but there are some things you can do. 

Simple things like opening the window or kicking off the blankets can help most people, others do things like use a cool cloth on their head to relax and regulate. The use of pillows and mattresses with cooling technology can help those who produce a lot of heat during the night from baking themselves.

4 - Routine

It’s often understated, but a steady routine is what makes things happen. Having a 10-minute routine leading up to bedtime, every night, that ends in trying to sleep will prepare your brain for rest so it’s ready when you are. Doing things that disrupt the routine, like checking your phone, talking to people, or just listening to music can make the routine essentially pointless if it doesn’t lead to sleep. The point is to create a pavlovian response in your brain to sleep. If you do the same thing every time it’s time to sleep, doing that thing will cause you to fall asleep. 

5 - Sleep aids

Not everyone can manage their sleep without help, but there’s plenty of options that don’t involve medication. Things like weighted blankets can offer a relaxing and grounding kind of stimulus that helps you relax. Sometimes it’s as simple as sleeping with an eye mask or earplugs to block out external things that might be keeping you up. There’s even a myriad of helpful apps that can help you track and manage your sleep, you can read about our favourites here.

6 - Medication

For some people, fixing their schedule and falling asleep on time is just impossible. Talking to your doctor can offer up some other options that are catered to you. Melatonin is well known and over the counter, since melatonin is just the chemical your brain produces to fall asleep, it’s pretty safe. However, it doesn’t work that well for everyone.

You can ask your doctor about prescription sleep aids, which can help you get back on track. Certain over the counter antihistamines can also serve as sleep aids, such as Benadryl, but you shouldn’t use it frequently unless your doctor recommends it. 

Everyone has Gotta Sleep, but everyone's needs are different. See what works best for you, and get the rest for you.

Best Mattress For Seniors

What is the best mattress for seniors?  As we get older, our needs change. It can get harder to do the things we love to do, like gardening, going to events, participating in sports, or even playing with our grandchildren. One of the things most affected by ageing is sleep. Studies have found that sleep patterns in elderly adults and their needs to get a good night’s sleep are different than their younger counterparts. So what is the best kind of mattress for older people? Is it different from the ideal mattress for young adults? 

 

How Aging Affects Sleep

As we get older, a lot of things change the way we sleep. The most significant change is that a lot of older people have trouble falling asleep. Over 50% of seniors have trouble falling asleep and experience symptoms of insomnia. This statistic can be attributed to a number of factors, including chronic pain, anxiety, side effects from medication, and just inability to get comfortable

Joint pain can keep a person up for hours if their mattress does not do anything to relieve that pain, and if it flares up in your sleep, it can wake you up several times a night. This will interrupt the sleep cycle and deprive you of a restful night’s sleep. 

Speaking of the sleep cycle, elderly people tend to have shortened cycles compared to younger adults. The normal sleep cycle consists of five stages. Stage one, which is the beginning of the cycle, stage two which is a light and dreamless sleep, stage 3 and 4 which are the deep sleep stages and when the body repairs itself, and REM sleep, or Rapid Eye Movement sleep, which is when the mind dreams. Many older people do not experience stage 4 or REM sleep, cutting their cycle short and causing them to experience a night of less restful sleep. This is why many older people report taking naps more often, and experience fatigue much quicker over the course of the day. 

The Best Kind of Mattress for Seniors

There are four major things that make up a good mattress for seniors. These four things are a must-have in any mattress for seniors, to ensure the best night sleep possible for their needs.

Position- It's important you are aware of the best way to sleep for your back whether you are a side sleeper, back sleeper or if you sleep on your stomach.

Support- A good mattress needs to promote proper spine alignment. This key feature relieves back pain, one of the most common ailments among older people. Having proper spine alignment while you sleep has many other benefits as well such as reducing facial wrinkles and acid reflux. 

Contour-  The mattress should contour to your body. This feature is mostly found in foam mattresses and helps reduce pressure on sensitive areas of the body such as the ribs, knees, shoulders, and hips. Older people also commonly report pain in these areas, so a mattress that relieves the pain is a major concern when shopping. 

Temperature- Seniors deal with too many disruptions to their sleep already, they don’t need to wake up sweaty too. People sleep best in cooler temperatures - around 18°C (65°F) - this means that a mattress that helps maintain a cooler temperature will allow you to fall asleep faster, and make you less likely to wake up before you’re done sleeping. 

Edge- having a firm edge to the bed will make it easier for seniors with limited mobility to get in and out of bed. You should not have to worry about sitting on the edge of the bed and accidentally sliding off, especially when you’re at the age where falls become more serious. 

If these points sound familiar, you may have read our article on the best mattress for back pain or you might just know your stuff. High-density memory foam, like the kind we use in our OMG mattresses, is great for both young and older people as it offers support for your spine, contours to your body to relieve pressure, and is good at regulating temperature. 

Additional Sleep Accessories for Seniors

Besides a good mattress, a good pillow is paramount to a good night’s rest, especially for older people. A pillow made from high-density memory foam helps align your spine and relieve pain in your neck and shoulders, just like a memory foam mattress, only more localized. It may help to double up on these pillows as well if you have a history of snoring, leg cramps, poor circulation or acid reflux, as doctors have found that sleeping with your upper body slightly above your lower body helps reduce these ailments. Just make sure to keep your body supported with extra pillows so you don’t undo the miracle of your memory foam mattress. 

If you sleep on your back, placing a pillow behind your knees will reduce stress on your back. If you sleep on your stomach, place a pillow under your stomach and chest to help promote proper spine alignment, as laying prone can put pressure on your back. Placing a pillow in between your legs while laying on your side prevents your upper leg from pulling on the muscles in your back and causing them to become stressed. No matter what your sleep situation is, there’s a pillow situation to match it. If you need a pillow to try these tricks, we can recommend our microfiber pillow

Summary

The best mattress for seniors boils down to a mattress that follows all the tenets of a good mattress. It should be firm enough to support their back and promote proper spine alignment; flexible enough to contour to the body’s shape to relieve pressure on the hips, ribs, shoulders, and knees; Cool enough to keep them comfortable all night long; and it must have a firm edge to make it easy to get in and out of. Follow this online guide to buying a mattress for seniors and you will be well on your way to a wonderful night’s sleep.