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[h]Important Information Regarding CURA Pearl Cotton Eco[/h]
Unfortunately, the wrong product label has ended up on this quilt. It says that the cover contains polyester, but we at CURA can guarantee that this is not the case. In addition to the glass beads that make up the weight, CURA Pearl Cotton Eco contains 100% organic cotton and nothing else. We apologize for the confusion and welcome you to contact us if you have any further questions.

[h]The Effect[/h]
The weight, pressure, and the feeling of being embraced creates positive feelings, which contributes to more relaxation and better quality of sleep for most. In a customer survey with 450 participants, 90% indicated that they experienced better sleep when they used a CURA weighted duvet, and 92% experienced increased relaxation. In addition, 86% of these users considered the CURA duvet to be more comfortable than their previous duvets, and 96% would recommend CURA to their friends.

[h]Choosing the Right Weight[/h]
CURA of Sweden recommends that you choose a duvet equivalent to 10–15% of your body weight. For example, if you weigh 70 kg, you should choose a duvet that weighs 7 –9 kg. This is, however, just a recommendation. The question of what weight to choose varies from individual to individual. If you suffer from serious sleep problems and/or anxiety, it might be a good idea to choose a heavier duvet.

[h]How to Use a Weighted Duvet[/h]
A CURA weighted duvet can be used in your bed when you sleep, exactly like a normal duvet. It can also be used during the daytime to relieve stress, worry, or anxiety. The duvet can also be used as a cosy blanket when snuggling up on the sofa before bedtime.

[h]Washing Instructions[/h]
The duvet can be washed in a machine at 60 degrees. You can also clean the duvet by freezing it, either in the freezer or by hanging them up outside when the temperature is below freezing. This eliminates all mites.

[h]Safety and Quality[/h]
CURA weighted duvets are the most highly certified weighted duvets on the market, with certification from STANDARD 100 by OEKO-TEX®. This guarantees that both the production and the product itself meet high standards vis a vis health, safety, functionality, environmental impact, and working conditions.

[h]Important Information[/h]
CURA weighted duvets must be used for their intended purpose, and in accordance with the advice given during purchase.

We do not recommend weighted duvets for children under the age of 3 since the child must be able to remove the duvet without assistance.

If you suffer from seriously decreased heart or lung capacity, decreased muscular function, or heightened risk of pressure sores, you should take medical advice before you use a weighted duvet.

[h]Attachment Loops for Duvet Covers[/h]
Our weighted duvet features 8 small loops, one at each corner and one at the centre of each side, designed for easy attachment of your duvet to your CURA bed linen. Fastening your weighted duvet inside its cover prevents shifting and bunching, ensuring a comfortable and uninterrupted night's sleep.

[h]TOG value[/h]
CURA Pearl Eco TOG value 4.1.

TOG (Thermal Overall Grade) is an international standard that indicates the insulating capacity of a textile material. For duvets, the TOG value ranges from 1-15. A lower value indicates a cooler duvet while a higher value indicates a warmer duvet.

Which level of warmth that is right for you depends on various factors, such as your bedroom temperature or your personal preferences.

","[h]Important Information Regarding CURA Pearl Cotton Eco[/h]Unfortunately, the wrong product label has ended up on this quilt. It says that the cover contains polyester, but we at CURA can guarantee that this is not the case. In addition to the glass beads that make up the weight, CURA Pearl Cotton Eco contains 100% organic cotton and nothing else. We apologize for the confusion and welcome you to contact us if you have any further questions. [h]The Effect[/h]The weight, pressure, and the feeling of being embraced creates positive feelings, which contributes to more relaxation and better quality of sleep for most. In a customer survey with 450 participants, 90% indicated that they experienced better sleep when they used a CURA weighted duvet, and 92% experienced increased relaxation. In addition, 86% of these users considered the CURA duvet to be more comfortable than their previous duvets, and 96% would recommend CURA to their friends. [h]Choosing the Right Weight[/h]CURA of Sweden recommends that you choose a duvet equivalent to 10–15% of your body weight. For example, if you weigh 70 kg, you should choose a duvet that weighs 7 –9 kg. This is, however, just a recommendation. The question of what weight to choose varies from individual to individual. If you suffer from serious sleep problems and/or anxiety, it might be a good idea to choose a heavier duvet. [h]How to Use a Weighted Duvet[/h]A CURA weighted duvet can be used in your bed when you sleep, exactly like a normal duvet. It can also be used during the daytime to relieve stress, worry, or anxiety. The duvet can also be used as a cosy blanket when snuggling up on the sofa before bedtime. [h]Washing Instructions[/h]The duvet can be washed in a machine at 60 degrees. You can also clean the duvet by freezing it, either in the freezer or by hanging them up outside when the temperature is below freezing. This eliminates all mites. [h]Safety and Quality[/h]CURA weighted duvets are the most highly certified weighted duvets on the market, with certification from STANDARD 100 by OEKO-TEX®. This guarantees that both the production and the product itself meet high standards vis a vis health, safety, functionality, environmental impact, and working conditions. [h]Important Information[/h]CURA weighted duvets must be used for their intended purpose, and in accordance with the advice given during purchase.We do not recommend weighted duvets for children under the age of 3 since the child must be able to remove the duvet without assistance.If you suffer from seriously decreased heart or lung capacity, decreased muscular function, or heightened risk of pressure sores, you should take medical advice before you use a weighted duvet. [h]Attachment Loops for Duvet Covers[/h]Our weighted duvet features 8 small loops, one at each corner and one at the centre of each side, designed for easy attachment of your duvet to your CURA bed linen. Fastening your weighted duvet inside its cover prevents shifting and bunching, ensuring a comfortable and uninterrupted night's sleep. [h]TOG value[/h]CURA Pearl Eco TOG value 4.1.TOG (Thermal Overall Grade) is an international standard that indicates the insulating capacity of a textile material. For duvets, the TOG value ranges from 1-15. 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[h]Material[/h]
The outer fabric of the blanket is flame-retardant, and the filling consists of cotton wadding, providing excellent breathability. Combined with the cotton wadding are small silica beads that give the blanket its weight. Silica has a naturally cooling effect, helping maintain a comfortable sleeping temperature.

The wadding and beads are sewn into a grid pattern, ensuring that the weight is evenly distributed across the blanket and delivers a continuous, gentle pressure against your skin. ProCare Pearl contains no steel or other hard materials, making it safe to use even if you have implanted medical devices such as a pacemaker.

[h]The Effect[/h]
Being embraced by the heavy blanket can help you relax, as the pressure against the body triggers the release of the calming hormone oxytocin. In addition to improved sleep quality, the sensory-stimulating and enveloping properties can provide a sense of security and help relieve worry, stress, and anxiety.

[h]Choosing the Right Weight[/h]
The weight you should choose depends on the purpose of using your weighted blanket. If the goal is increased relaxation or winding down, a lighter weight is sufficient to achieve the desired effect. For more significant sleep issues, stress, worry, or anxiety, heavier weights are recommended for optimal results. Recommended weight may vary depending on individual needs and age.

When choosing a weighted blanket for a child, it is important to ensure that the child has the motor ability to remove the blanket independently. Weighted blankets are not recommended for children under 3 years of age. Please contact CURA for guidance, as each individual should be assessed separately when selecting weight.

[h]How to Use a Weighted Duvet[/h]
You can use ProCare Pearl either instead of or together with a regular duvet. It can also be placed over specific parts of the body, such as the shoulders or knees. The blanket can also be helpful when winding down and preparing for sleep.

If you have never used a weighted blanket before, we recommend starting with short periods of use and gradually increasing the time. The adjustment period varies from person to person. Please contact us if you have any questions about the process.

[h]Compatibility[/h]
CURA ProCare Pearl is not compatible with CURA’s standard duvet covers and should not be used with regular covers. The blanket is only compatible with the CURA ProCare Hygiene Cover, which is specially designed for this product.

[h]Washing Instructions[/h]
The blanket can be machine washed at 60°C. We recommend using the included laundry bag during washing to minimize wear on both the blanket and the washing machine. For maximum longevity, use a gentle cycle. Many washing machines have a maximum load capacity of 6–8 kg, but all CURA ProCare Pearl blankets weighing over 8 kg are equipped with zippers that allow the blanket to be divided, and the sections should be washed separately.

Do not use a tumble dryer. Instead, air-dry the blanket by hanging it or laying it flat. The blanket should also be aired regularly. Freezing the blanket—either in a freezer or outdoors in sub-zero temperatures—can help eliminate dust mites.

[h]Safety and Quality[/h]
The ProCare Pearl weighted blanket is CE-marked as a medical device, certified according to STANDARD 100 by OEKO-TEX®, and meets fire safety requirements in accordance with SS 8760001 for healthcare beds. This ensures that both the production process and the product itself meet high standards for health, safety, functionality, environmental impact, and working conditions.

[h]Important Information[/h]
The ProCare Pearl weighted blanket should be used only for its intended purpose and in accordance with the guidance provided at the time of purchase. The blanket must not be heavier than what the user can manage independently. If you suffer from severely reduced heart or lung function, impaired muscle function, or increased sensitivity to pressure sores, you should consult your doctor or another qualified medical professional before purchasing.

","[h]Material[/h]The outer fabric of the blanket is flame-retardant, and the filling consists of cotton wadding, providing excellent breathability. Combined with the cotton wadding are small silica beads that give the blanket its weight. Silica has a naturally cooling effect, helping maintain a comfortable sleeping temperature. The wadding and beads are sewn into a grid pattern, ensuring that the weight is evenly distributed across the blanket and delivers a continuous, gentle pressure against your skin. ProCare Pearl contains no steel or other hard materials, making it safe to use even if you have implanted medical devices such as a pacemaker. [h]The Effect[/h]Being embraced by the heavy blanket can help you relax, as the pressure against the body triggers the release of the calming hormone oxytocin. In addition to improved sleep quality, the sensory-stimulating and enveloping properties can provide a sense of security and help relieve worry, stress, and anxiety. [h]Choosing the Right Weight[/h]The weight you should choose depends on the purpose of using your weighted blanket. If the goal is increased relaxation or winding down, a lighter weight is sufficient to achieve the desired effect. For more significant sleep issues, stress, worry, or anxiety, heavier weights are recommended for optimal results. Recommended weight may vary depending on individual needs and age. When choosing a weighted blanket for a child, it is important to ensure that the child has the motor ability to remove the blanket independently. Weighted blankets are not recommended for children under 3 years of age. Please contact CURA for guidance, as each individual should be assessed separately when selecting weight. [h]How to Use a Weighted Duvet[/h]You can use ProCare Pearl either instead of or together with a regular duvet. It can also be placed over specific parts of the body, such as the shoulders or knees. The blanket can also be helpful when winding down and preparing for sleep. If you have never used a weighted blanket before, we recommend starting with short periods of use and gradually increasing the time. The adjustment period varies from person to person. Please contact us if you have any questions about the process. [h]Compatibility[/h]CURA ProCare Pearl is not compatible with CURA’s standard duvet covers and should not be used with regular covers. The blanket is only compatible with the CURA ProCare Hygiene Cover, which is specially designed for this product. [h]Washing Instructions[/h]The blanket can be machine washed at 60°C. We recommend using the included laundry bag during washing to minimize wear on both the blanket and the washing machine. For maximum longevity, use a gentle cycle. Many washing machines have a maximum load capacity of 6–8 kg, but all CURA ProCare Pearl blankets weighing over 8 kg are equipped with zippers that allow the blanket to be divided, and the sections should be washed separately. Do not use a tumble dryer. Instead, air-dry the blanket by hanging it or laying it flat. The blanket should also be aired regularly. Freezing the blanket—either in a freezer or outdoors in sub-zero temperatures—can help eliminate dust mites. [h]Safety and Quality[/h]The ProCare Pearl weighted blanket is CE-marked as a medical device, certified according to STANDARD 100 by OEKO-TEX®, and meets fire safety requirements in accordance with SS 8760001 for healthcare beds. This ensures that both the production process and the product itself meet high standards for health, safety, functionality, environmental impact, and working conditions. [h]Important Information[/h]The ProCare Pearl weighted blanket should be used only for its intended purpose and in accordance with the guidance provided at the time of purchase. The blanket must not be heavier than what the user can manage independently. 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[h]Using a Weighted Blanket[/h]
A weighted blanket can be used on the sofa before bedtime, helping you to relax and unwind before bed. It can also be used together with a regular duvet on the bed, or for a relaxing pressure over specific body parts like shoulders or knees.

[h]Washing Instructions[/h]
The blanket can be washed in a machine at 40 degrees. You can also clean the blanket by freezing it, either in the freezer or by hanging it up outside when the temperature is below freezing. This eliminates all mites.

[h]Safety and Quality[/h]
CURA's weighted blanket have certification from STANDARD 100 by OEKO-TEX®. This ensures that the product meets highly held standards for health, safety, function, working conditions and environmental concerns.

[h]Important to Think About[/h]
If you suffer from severe decreased heart or lung capacity, decreased muscular function, or heightened risk of pressure sores, you should take medical advice before using a weighted blanket.

We do not recommend weighted blankets for children under the age of 3 since the child must be able to remove the blanket without assistance.

The weighted blanket should only be used for the intended purpose.

","[h]Using a Weighted Blanket[/h]A weighted blanket can be used on the sofa before bedtime, helping you to relax and unwind before bed. It can also be used together with a regular duvet on the bed, or for a relaxing pressure over specific body parts like shoulders or knees. [h]Washing Instructions[/h]The blanket can be washed in a machine at 40 degrees. You can also clean the blanket by freezing it, either in the freezer or by hanging it up outside when the temperature is below freezing. This eliminates all mites. [h]Safety and Quality[/h]CURA's weighted blanket have certification from STANDARD 100 by OEKO-TEX®. This ensures that the product meets highly held standards for health, safety, function, working conditions and environmental concerns. [h]Important to Think About[/h]If you suffer from severe decreased heart or lung capacity, decreased muscular function, or heightened risk of pressure sores, you should take medical advice before using a weighted blanket.We do not recommend weighted blankets for children under the age of 3 since the child must be able to remove the blanket without assistance.The weighted blanket should only be used for the intended 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Weighted duvets improve sleep, reduce worry and anxiety, and make you feel more alert the next day. This has been proven in a large scientific study at Karolinska University Hospital in Huddinge.

All our weighted duvet.

Millions of Swedes suffer from insomnia problems at some point, and healthcare professionals clearly see it in specific groups, such as depression, ADHD and dementia. For these groups, weighted blankets have long been used as a therapeutic treatment method for better sleep.

Help with sleep problems

Mats Adler, senior physician and research director at the Centre for Psychiatry Research at Karolinska University Hospital, has conducted a pilot and controlled study on 199 patients with sleep problems.

– We have many patients who sleep very poorly, and for many years they have been prescribed weighted blankets by occupational therapists. Patients have had very positive experiences with weighted blankets, but there has been relatively little research on the effect of blankets.

The lack of clinical evidence contributed to doubts about the actual effect of weighted duvets on sleep health.

– That's why we doctors were sceptical about them, but as patients reported that the blankets helped their sleep, we wanted to start using them more systematically as a treatment,' says Mats Adler.

A pilot study to investigate the effects of weighted duvets on sleep was started.

– When the results were positive, we decided to go ahead with a controlled study,\" says Mats Adler.

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Better sleep and less anxiety

In the controlled study published in 2020, patients slept for four weeks with either a lighter 1.5 kg duvet or an 8 kg weighted duvet.

– The study used the Insomnia Severity Index (ISI) rating scale, which is used in sleep research. The controlled study showed that those with weighted blankets had significantly better sleep and were significantly more alert the following day. In addition, their anxiety and worry were reduced. We could also see with movement meters that those who slept with weighted duvetss were more active for longer periods during the day,\" says Mats Adler.

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Long-lasting effect

Those who received the lighter blanket in the study saw a small placebo effect that was transient, while those who received the weighted blanket saw a large improvement in sleep, which also lasted over time.

– When we followed up the study after a year, those with the weighted blanket had further improved the positive outcome.

Releases calming hormones

The explanation for why people sleep better with a weighted duvetst is that it releases endogenous hormones.

The blanket provides a pleasant weight against the body that sends sensory feedback to the brain, which has a calming and relaxing effect in various ways. This can be done partly through a pure nerve impulse and partly through the release of calming hormones such as oxytocin and serotonin,\" says Mats Adler.

Read the full study here!

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The smell of coffee is what helps lots of people get out of bed in the morning. If you're one of those people who rush to the coffee machine as soon as they get to work, you're not alone. After water, it's one of the world's most popular drinks, with the highest coffee consumption in the Nordic countries.

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Some people feel more alert and that they can perform better after drinking coffee. Others feel discomfort and become irritable. For lots of people, coffee causes problems with sleep. Coffee affects everyone differently, depending on how much they drink and when they drink it.

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The caffeine in coffee is considered a drug, as it affects the body physiologically by stimulating the nervous system. It's addictive, and stopping drinking coffee results in withdrawal symptoms, although to a much lesser extent than alcohol, nicotine and hard drugs. Even so, there aren't many people who are willing to give up the coffee drug - it tastes good and makes us feel great.

How Caffeine Affects the Body

Caffeine is present in coffee, tea, cola, chocolate and energy drinks.

To understand how caffeine affects us, we have to take a step back and understand the adenosine molecule which is secreted by our cells. Adenosine makes us calm and tired, and helps us sleep after a long day. For example, it is secreted when we exert ourselves physically, which is why we feel tired after exercising. Caffeine binds to the receptors in the body which usually bind to adenosine. When these receptors can't bind to adenosine, we don't get as tired. Instead we perk up until the caffeine has been broken down. The brain is fooled by the caffeine into staying alert and if the caffeine isn't broken down by the time we go to bed, it can disrupt our sleep.

In the long run, the body adapts to the caffeine intake and develops more adenosine receptors. The effect of coffee is weakened, meaning you need to drink even more to feel alert. When you have been using coffee for a long period of time to feel alert and suppress adenosine, the risk is that you'll feel very tired. You won't experience the normal gradual build-up of adenosine in your body. Instead, once the liver has cleaned out all the caffeine, you'll get all the adenosine at once and may feel very tired. The fatigue you wanted to avoid by drinking coffee hits back twice as hard.

Is caffeine dangerous?

Too much caffeine can result in dizziness, heart palpitations, anxiety, stomach upset, vomiting and insomnia. When the body tries to counteract these side effects, the circadian rhythm and production of melatonin can be affected, which can negatively affect your sleep. Different people are affected in different ways. The effects of caffeine are dependent on the gender, age, weight and genetics of the person taking it. For example, the older you are the longer it takes longer for the body to break down caffeine. However, research has also shown that caffeine can reduce the severity of cardiovascular disease, along with reducing the risk of developing type-2 diabetes. According to scientists there are three groups of people who should watch their coffee intake: pregnant women, sufferers of anxiety and people with sleep disorders.

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How Sleep Is Affected by How Much Coffee You Drink and at What Time You Drink It

Caffeine often increases the time it takes to fall asleep. How much and how late you can drink caffeine and still sleep well varies greatly from person to person. Caffeine blocks the adenosine which would otherwise make us tired, but the downside is it becomes harder to sleep. When you stop drinking coffee, you may feel tired, stressed, get headaches and have problems sleeping. Then you may feel you need to drink even more coffee, and it becomes a vicious cycle that makes your sleep even worse.

At What Time of Day Should You Avoid Coffee?

According to recommendations, you should stop drinking caffeine six hours before going to bed because it takes between three and five hours for the body to break down the caffeine. So the time of day you drink coffee definitely affects your sleep. If you drink a cup of coffee in the late afternoon, it's no surprise that you can't sleep a few hours later. It's not enough to just skip the last cup of coffee before bedtime. What's more, if you have drunk a lot of coffee throughout the day, then the body doesn't have time to break down the caffeine. If you want to sleep better, then it is worth trying to reduce your total caffeine intake during the day. You can start by gradually drinking fewer cups of coffee each day.

How Do I Know if It Contains Caffeine?

There should always be information on a product about its caffeine content, whether naturally or artificially added. Beverages, other than coffee or tea, containing more than 150 milligrams per litre are clearly labeled.

To understand how much caffeine a product actually contains, bear in mind that two to three cups of coffee (150 ml coffee per cup) can add up to 200 mg of caffeine.

Drinks With a High Caffeine Content

Espresso coffee contains the most caffeine, whereas the caffeine content in brewed or instant coffee is lower. There are, however, other drinks which contain caffeine apart from regular coffee and black tea. Most people know that energy drinks contain high amounts of caffeine and they shouldn't be used to just quench your thirst. Canned energy drinks often contain around 80 mg of caffeine per 250 ml, the same as one cup of instant coffee. Even green and white tea contain caffeine, but in slightly lower quantities as black tea. Cola drinks are high in caffeine and not suitable for children to drink in large quantities, because children are more sensitive to caffeine than adults. The Food Standards Agency advises that children and adolescents can have small doses (no more than 3 mg of caffeine per kg of body weight at one time, and a daily intake of up to 3 mg/kg). However, even one chocolate drink with high cacao content contains a significant amount of caffeine.

Other exciting alternatives to coffee which also contain caffeine include matcha latte (Japanese powdered green tea) and the South American drink yerba mate. Drinking these instead of coffee can help you reduce your caffeine intake gradually. However, don't drink them too late in the evening.

Decaffeinated coffee was launched as a suitable after-dinner drink for those who like the taste of coffee but want to be able to sleep well at night. Decaf contains around five percent of the caffeine of a regular cup of brewed coffee, so is not completely without caffeine as the name suggests.

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Drink This Instead of Coffee

If you want to replace some of your daily cups of coffee with caffeine-free options, try these delicious alternative brews:

Tea infusions that don't contain caffeine, such as camomile, mint, ginger and rooibos (red tea).

There is also a whole new range of alternatives to your caffe latte. Why not try a golden latte, or golden milk, which contains turmeric and ginger? Or how about a beetroot latte, made from beetroot juice?

Many people feel that naturally caffeine-free chicory coffee (made from roasted chicory root) is a good alternative to regular coffee. You can even drink it with milk. You can also drink chai tea, or even lemon-infused water with honey, if you want to cut down on your coffee drinking.

Coconut water is good for reducing caffeine intake, while still giving you energy.

Tips: How to Drink Coffee and still sleep Well

There are lots of us who want to keep on enjoying our beloved coffee and still sleep well in the evening. Here's what you can do:

Drink coffee in the morning and before lunch, so that the caffeine is broken down by bedtime.

Avoid coffee (or drink only decaf) six hours before going to bed.

Swap the coffee you usually drink in the day for a caffeine-free drink.

Wait until 9:30 am before drinking your first cup. In the morning the body produces a lot of the hormone cortisol, which makes you feel alert, so you won't feel the caffeine kick until later.

Another idea is to drink coffee and then take a thirty minute nap. You wake up from the nap feeling rested, but also alert because of the coffee.

Plan to get your caffeine intake when you are usually the most tired. For most of us, this means after lunch - so drink your coffee half an hour before then, as it takes about thirty minutes for the caffeine to kick in.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4169115/

https://www.ncbi.nlm.nih.gov/books/NBK223808/

https://sleepeducation.org/sleep-caffeine/

https://www.theguardian.com/food/2021/jul/06/caffeine-coffee-tea-invisible-addiction-is-it-time-to-give-up

https://www.verywellfit.com/drink-coffee-to-boost-your-workouts-and-more-3121398

https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/

https://www.northumbria.nhs.uk/wp-content/uploads/2019/12/Sleep-apnoea-and-CPAP-treatment.pdf

https://www.independent.co.uk/news/science/under-the-microscope-how-does-caffeine-work-1993056.html

https://www.fastcompany.com/90240189/how-to-make-caffeine-more-effective-in-boosting-productivity

https://www.healthline.com/nutrition/best-time-to-drink-coffee

https://www.healthline.com/health/food-nutrition/alternatives-to-coffee

https://www.livsmedelsverket.se/livsmedel-och-innehall/oonskade-amnen/vaxtgifter/koffein2

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Many people do: some very loudly, others more quietly. It often sounds like rattling, snorting or grumbling. And it's not only men but also women who make noises in their sleep. But why do people snore in the first place? Find out the answer to that in this article.

Many people snore, but why?

Around 50% of the population snore at some point in their lives. So snoring is not an exception, but a very common annoying sound. For most people, snoring is nothing to worry about from a health perspective. But in some cases, snoring can be an indication of a more serious health problem. The proportion of these cases is however relatively small. For those who share a bed, snoring can also disturb their partner's healthy sleep, as frequent awakening interrupts their natural sleep rhythm.

Relaxed muscles and constricted airways cause snoring

The nocturnal noise due to snoring is often annoying for everyone involved. But why do we snore? The answer is simple. When we sleep, almost all our muscles relax – including those in the mouth and throat. The muscles relax so much that our upper airways narrow. As a result, the flow rate of inhaled and exhaled air increases, while the air pressure decreases. Because of the simultaneous muscle relaxation, parts of the soft palate and palatal seal, sometimes even the base of the tongue, tonsils and walls of the pharynx, flutter when you inhale. The result is more or less loud snoring.

Causes of common snoring

Upper respiratory tract infections such as colds, swollen nasal mucosa, acute inflammation of the sinuses, but also allergic reactions such as hay fever are often the triggers. Sleeping on your back also promotes snoring: this is because the lower jaw is tilted down. As a result, the tongue slides back into the throat and narrows the airway.

Health-related causes

In principle, anything that causes the airways to narrow during sleep can cause snoring, including for example

Nasal mucous membranes that are swollen by a cold
Nasal polyps
Chronic inflammation of the sinuses
Allergy to dust mites
Increased, overly elastic fatty tissue in the neck due to obesity
Narrowed airways due to fat in the neck area
Excessive alcohol consumption in the evening
Smoking
Sleeping pills

Anatomical causes

But there are also anatomical causes of loud snoring sounds at night, such as:

A lower jaw that is too small
An enlarged pharyngeal tonsil
A deformed nasal septum
An elongated, soft palate with an enlarged uvula.
Age-related deterioration of muscle and tissue

Not all snoring is the same

There is primary snoring, obstructive snoring and snoring due to sleep apnoea. All variants have different effects on your sleep and health.

Primary snoring

The most common form, primary or simple snoring, is often only annoying and poses no health risks.

Obstructive snoring

In obstructive snoring, there is a repeated partial closure (obstruction) of the upper airway during sleep, which negatively affects the sleep cycle (sleep architecture) and recovery rate.

Obstructive sleep apnoea

This is the most severe form of snoring. In obstructive sleep apnoea, complete blockages of the upper airways occur repeatedly during sleep. These pauses in breathing can last for minutes – several hundred times a night. This leads to a decrease in the concentration of oxygen in the blood and a reduced supply of oxygen to the organs. The brain is affected first and triggers an alarm through recurrent awakening reactions.

As a result, the sleep rhythm is disrupted, the heart starts beating faster, blood pressure rises and neither restful deep sleep nor dream sleep can take place. Fortunately, only about 5% of the population suffers from sleep apnoea, mainly overweight men between the ages of 40 and 65.

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Snoring is not a purely gender-specific problem

Both men and women snore. The causes are also largely the same: muscle relaxation during sleep, age, alcohol and nicotine consumption, and obesity. How loudly someone snores depends mainly on weight, neck and abdominal circumference.

Women tend to keep quiet about their snoring

In a study published in 2019, Israeli sleep doctors at Ben Gurion University of the Negev in Be'er Sheva proved that women tend to hide their snoring from doctors and misjudge it themselves ¬– even in terms of volume. Men, on the other hand, are more open about their snoring.

Why do young men snore less than young women?

A study by the Royal National Throat, Nose and Ears Hospital in the UK found that young women snore slightly more than young men. In the 25-34 age group, 31 per cent of men snore heavily three times a week. Among young women, it was 34 per cent. Obesity, which has increased since 1990, is thought to be a possible cause.

Older men snore more than older women

With increasing age, snoring shifts to the disadvantage of men. In the 55-64 age group, 45 per cent of men and only 35 per cent of women snore. From the age of 75, snoring decreases noticeably for both genders.

Comparative causes of snoring in women and men

Dr med. Holger Hein from the sleep laboratory at the Johanniter Hospital Geesthacht explains that men have a slightly narrower neck than women. In addition, they have softer muscles. Men also tend to drink more alcohol and be more overweight than women. As a result, men are generally more likely to snore.

The female hormone oestrogen tightens tissue. However, oestrogen production decreases in women during the menopause and the accompanying development of fat deposits then has a negative effect, just as it does in men. This is why women snore almost as often as men.

In addition, the tissues become softer due to hormonal changes during pregnancy. However, towards the end of the pregnancy the snoring usually stops as well.

What can you do about snoring?

Refrain from taking sleeping pills and tranquillisers
Do not drink alcohol before going to bed
Stop smoking
Stick to a regular sleep pattern
Sleep on your side and avoid lying on your back
Clear your nose, mouth and throat before sleep to relieve congestion
If you are overweight, losing weight can help

Snoring is almost normal and usually not dangerous to your health

Anything that constricts the airways can make you snore in your sleep – this applies to both men and women. People whose tonsils or tongue are enlarged or who have too much fatty tissue in their throat are more likely to snore. The shape of the nose or a too small lower jaw can also contribute to snoring. Obesity in particular, but also lifestyle factors such as alcohol and nicotine consumption and sleeping on your back are contributing factors to loud snoring.

In most cases, snoring is annoying and disruptive, but harmless. It becomes a health risk when repeated, sudden awakenings occur during sleep due to lack of oxygen. Among other things, sleep apnoea increases the risk of cardiovascular disease and should therefore be treated medically. Normal snoring, on the other hand, can often be eliminated with measures such as losing weight or sleeping on your back.

Why not try it yourself? Your body and your partner will certainly thank you for calm nights and more relaxation.

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Talalay latex is a 100 % natural material, which has grown increasingly popular as the core material in more luxury mattresses, toppers, and pillows – but what is so special about Talalay latex? We have gathered everything you need to know!

What is latex?

Natural latex or latex foam is derived from the sap of the rubber tree (hevea brasiliensis) and characterised by its high point elasticity, dimensional stability, and light springiness. For that reason, it has become an increasingly popular material choice for toppers, mattresses, and pillows alike, while presenting a more environmentally friendly alternative to artificial memory foam products.

What is Talalay latex?

The name Talalay refers to a unique latex manufacturing process invented by Joseph Talalay, giving the natural latex mixture an innovative open-cell structure and an even density, which other natural latex foams like Dunlop latex don’t provide. The unique, springy structure makes Talalay latex exceptionally responsive when tossing and turning at night while providing optimal spinal alignment and pressure point relief. Its airy consistency also makes Talalay latex one of the most breathable materials on the market – and up to seven times more breathable than other types of latex or foam. Talalay latex doesn’t retain body heat the way, for instance, memory foam does and is a naturally moisture-wicking material. This allows you to maintain an ideal sleeping temperature all night long and makes Talalay latex a perfect choice for those who tend to overheat during the night. These unique properties and the intricate production process, which we will address a little later in this article, place Talalay latex at the higher end of the mattress and pillow spectrum, both in comfort and price range – but they also make it stand out for its longevity and unique properties. Therefore, Talalay latex is often used in more luxurious mattresses and bedroom products.

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How durable is Talalay latex?

While the initial price point of Talalay latex products is higher than for more common materials, they will serve you for a much longer time and the mattress, topper, or pillow in question won’t have to be replaced as often. Next to its exceptional ventilation and comfort, Talalay latex stands out for its resilience as well. As an example, natural latex mattresses are designed to last 10-20 years, which is significantly longer than any typical mattress type. Thanks to its high breathability, Talalay latex doesn’t absorb heat and moisture from our bodies the way non-latex materials do, which contributes to less material degradation and wear. Considering the material’s longevity and sleep-enhancing properties while reducing the need for frequent replacements, the higher upfront cost is a worthy long-term investment in one’s health.

Chemicals and health: How healthy is Talalay latex?

Pure latex is a natural resource. For that reason, it is free of allergy-triggering chemicals commonly found in synthetic products. However, production processes can vary. Therefore, it is worth choosing reputable brands that offer quality and a sufficient degree of transparency regarding their production process. For instance, Vita Talalay, the supplier CURA chose to collaborate with for the CURA Vita Talalay Topper guarantees certified products and production processes, that meet stringent health standards. Vita Talalay latex has been awarded certifications by Cradle to Cradle ® (Gold), the FSC ® (Forest Stewardship Council), the eco-INSTITUT, and OEKO-TEX® (Standard 100).

Is Talalay latex hypoallergenic?

Usually, yes! When it comes to latex allergies, there are two main types. The first one is the Type I Natural Latex Allergy, which is triggered by proteins in natural latex, and the Type IV Natural Latex Allergy, which is caused by direct contact with the material and usually goes back to chemicals used in the production process rather than the latex itself. During its unique production process, Talalay latex undergoes a twofold vulcanization which, usually, effectively eliminates allergenic proteins. Additionally, the latex block is rinsed thoroughly and repeatedly with clean water, further reducing protein levels.

Unlike conventional latex products, the latex used in the CURA Vita Talalay Topper contains no harmful chemicals, which ensures a toxicity score of zero, validated annually by the eco-INSTITUT and OEKO-TEX® Standard 100 certifications. These rigorous control measures make Vita Talalay latex a safe choice even for those prone to latex allergies.

The high level of breathability also ensures resistance against dust mites, making Talalay latex products an especially hygienic material choice.

Mattresses, pillows, toppers: Which types of latex are there?

Natural latex

100 percent natural latex products are available either as Dunlop latex or Talalay latex, both of which specify the manufacturing method used to create the final product.

Artificial latex and latex blends

If none of the above terms is specified with a latex labelled product, there is a high risk that the product contains a latex blend, meaning a mix of natural latex and synthetic materials, or a fully synthetic material, that mimics the properties of natural latex, such as styrene-butadiene rubber (SBR) or polyurethane foam. Therefore, it is always advisable to check the material list of a product when you’re unsure.

Artificial latex vs natural latex

While artificial latex or latex blends can be significantly lower in price, they lack the exceptional breathability, longevity, and eco-friendliness that natural latex offers. The very commonly used styrene-butadiene rubber (SBR), for instance, is a petroleum-based product, making it significantly more harmful to our environment. Additionally, there is a higher risk of sensitivities or allergies triggered by the chemicals used in the production of synthetic latex or blends.

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Not all natural latex is the same: Talalay latex vs Dunlop latex

Production processes

During the Talalay manufacturing process, the latex mixture is filled with air, injected in a mould, and expanded through a vacuum before being flash-frozen at -30 degrees Celsius. This enables round, open cells to retain their shape. Afterwards, the material is vulcanised at 115 degrees Celsius and, finally, the latex block is washed, dried, and then tested for quality control. This process results in a lighter, more consistent, and uniform latex foam with a softer feel, and a bouncier, more responsive structure.

During the simpler Dunlop latex production process, liquid latex is whipped into a foam, poured into a mould, and baked to cure the foam. Finally, the latex block is washed and dried. This process leads to an uneven distribution of the material, often resulting in a “bottom-heavy” composition, meaning that the bottom of the latex block is denser than the top. In general, Dunlop latex is denser and firmer than Talalay latex and possesses a slightly uneven cell structure, which can lead to more pressure points, a heavier feel, and less responsiveness.

Should I choose Talalay or Dunlop latex?

Both Talalay and Dunlop latex have their unique characteristics and benefits, and the choice between them often depends on individual preferences and sleep needs. Some people prefer the softer feel of Talalay latex, while others prefer the firmer support of Dunlop latex. Both types of latex can also be layered to achieve specific comfort levels and performance characteristics to reach one’s ideal sleeping experience.

Since Dunlop latex is firmer it can be more well-suited for core mattresses but is typically not as ideal for comfort layers like a topper or pillow, while Talalay latex, with its outstanding breathability, softness, support, and pressure point relief is most suitable to be used closest to the body, as a comforting mattress topper or pillow.

Our product recommendations

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Have you ever thought about how much time we spend in bed? On average, it’s a third of our life – a considerable amount of time where we are in direct contact with the fabric of our bed linen and sheets. This makes choosing the right ones that much more important.

With so many bed linen options available, making the right choice can be overwhelming. Let us guide you through the CURA bed linen range, so you can find the perfect match for your needs and preferences.

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Down to the basics: Which bed linen material to choose

Cotton bed linen

All our bed linen families, CURA Satina, CURA Crisp Cotton, and CURA Lyocell Cotton, contain 50 to 100% cotton.

Cotton is a soft, breathable, and completely natural fabric choice, known for its durability and versatility. It also has excellent temperature-regulating properties, helping to keep you comfortable throughout the night, whether it's warm or cool.

TENCEL™ Lyocell bed linen

Lyocell is a 100% biodegradable, plant-based fibre derived from wood cellulose. With its long fibres, lyocell offers a soft, cool feel and a smooth surface. It’s one of the most breathable fabrics available, providing excellent moisture absorption to keep you dry and comfortable during the night.

Moreover, TENCEL™ branded lyocell fibres, like the ones used in our CURA Lyocell Cotton bed linen, are renowned for their eco-friendly closed-loop production process. The trees used in production require no fertilisers, pesticides, or irrigation, making lyocell a truly sustainable fabric choice. This is the perfect option for anyone who values both comfort and environmental responsibility.

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Fabric weave in our cotton bed linen: What it means and which one you should choose

When it comes to our pure cotton bed linen, CURA Crisp Cotton and CURA Satina, aside from their thread count, the primary difference lies in their weave. While both are made from high-quality cotton, each offers a distinct feel that suits different preferences.

Cotton percale vs. cotton sateen

Cotton percale offers a high level of breathability, making it an excellent choice for staying cool during warm nights. The tight percale weave gives the fabric a crisp, smooth texture with a matte finish. It’s durable, resistant to pilling, and softens with each wash – much like linen – increasing comfort over time.

Cotton sateen, on the other hand, provides a silky texture with a slight sheen, offering a thicker, more luxurious feel. It’s softer to the touch compared to percale, making it a great option for those who prefer a smooth, elegant sleeping surface. Sateen tends to feel a little warmer, which is perfect for cooler months or for sleepers who enjoy a cosy feel all year round.

Good to know: What's the difference between sateen and satin?

The difference between sateen and satin can be confusing, as both refer to fabric with a satin weave. Here's a quick overview:

Sateen is typically made from natural fibres like cotton, using a satin weave to give it that signature shine and smooth finish.
Satin is often made from synthetic fibres such as polyester nowadays, resulting in a glossier, shinier surface but often with less breathability, leading to increased sweating.

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Thread count: What it means and what you should look out for

All CURA bed linen has a thread count of either 200 or 300. While thread count is often considered a marker of quality, it’s only one part of the equation. A higher thread count typically means a denser fabric, which can feel more luxurious but might also retain more warmth.

For this reason, our CURA Crisp Cotton range is designed with a slightly lower thread count to enhance the fabric’s lighter, summery feel, while our CURA Lyocell Cotton and CURA Satina ranges have a higher thread count to promote their luxurious hotel-like quality and smooth feel.

Which bed linen is best for you?

If you prefer a crisp, cool feel and lightweight bedding perfect for summer and warm nights, CURA Crisp Cotton with its percale weave is the way to go.
For a luxurious, silky-smooth texture, CURA Satina offers an elegant finish that feels incredibly soft to the touch, ideal for cooler sleepers or those who want that hotel-quality aesthetic.
If you're looking for an eco-friendly, sustainable option with excellent moisture-wicking properties, CURA Lyocell Cotton is your best bet, blending the breathability of cotton with the environmental benefits and smoothness of lyocell.

We hope this guide has helped you better understand the differences between our bed linen families. Each one offers something unique and hotel-like, but whichever you choose, you can trust that you’re investing in high-quality, comfortable, and durable bed linen.

Discover the entire product families down below and feel the difference a night makes!

Frequently asked questions

\nWhy are CURA duvet covers and pillowcases sold separately?
We get this question a lot and the answer is: to suit everyone’s preferences! With an international European customer base, we know that preferences vary when it comes to sizes. By allowing you to mix and match your preferred duvet cover and pillowcase sizes, we ensure that no fabric is wasted, and you get exactly what suits your needs best. We currently offer duvet covers in sizes 135x200 and 150x210 cm and pillowcases in sizes 50x60, 80x80, and 40x80 cm.
\nWhich duvet covers are best for weighted duvets?
All CURA duvet covers work perfectly for our weighted duvets! Each duvet cover is equipped with eight fastening bands inside, where a weighted duvet can be attached. Because of their weight weighted duvets tend to slide around in regular duvet covers without fastening features, which can disturb your sleep and comfort. If you want to learn more tips and tricks about making the bed with a weighted duvet, check out our guide.
\nWhich bed linen is best for summer or hot sleepers?
Breathable bed linen in cooling materials like CURA Crisp Cotton or CURA Lyocell Cotton is perfect for summer or those who tend to sweat a lot.
\nWhich bed linen is best for winter or autumn?
CURA Satina and its thicker cotton sateen fabric make for a great choice for the colder months in winter and autumn.
\nWhich bed linen is noniron or doesn't crease easily?
If you prefer bed linen that is low-maintenance, noniron, and keeps your bedroom looking effortlessly neat, CURA Satina or CURA Lyocell Cotton are your best bet. Their smooth, durable fabric naturally resists creasing, unlike other fabrics such as cotton percale, ensuring a polished look with minimal effort.
\nIs CURA bed linen certified?
Yes! All our pillowcases and duvet covers are OEKO-TEX Standard 100 certified. This means that they have been tested for over 1,000 harmful substances, guaranteeing that they are harmless to our health.

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Sleep disturbances are a significant challenge for individuals with advanced Huntington's Disease (HD), a genetic neurological disorder characterised by among other symptoms, involuntary movements. These sleeping difficulties can have a negative impact on the already complex care necessities for HD patients. Recent investigations at the Huntington Centre of Expertise, Topaz Overduin in Katwijk, The Netherlands, have assessed the effectiveness of various types of specialised duvets to improve sleep quality for HD patients.

Understanding Sleep Challenges in HD

Patients with advanced HD frequently experience involuntary motor disturbances throughout the night. Common complaints include sensations similar to 'restless legs', colliding with bed edges, and legs moving over the side of the bed. The increased movement can also lead to patients' bedding falling off their beds entirely leading to them getting cold during the night. These factors combined result in a number of sleep interruptions. Given that HD patients require daily, intensive care, enhancing and maintaining a proper sleep quality is vital for their well-being.

Testing Specialised Duvets

The study examined three different types of duvets to address the patients' nocturnal issues:

\nCompression Blankets: By exerting slight pressure on the body, these blankets help manage motor restlessness, thus facilitating uninterrupted sleep.
\nBalling Blankets: These blankets offer continuous pressure and stimulation, reducing the patient's susceptibility to other stimuli that might cause sleep interruptions.
\nWeighted Duvets: Exerting deep pressure, weighted duvets instil a sense of security and have been shown to help patients fall asleep more quickly.

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The Study and Its Findings

The research involved seven HD patients, each experiencing the above-mentioned nocturnal motor disturbances. The results indicated that patients fell asleep faster and had fewer movements at night, with a significant decrease in leg movements. Notably, the legs ceased falling over the bed’s edge, and the patients managed to stay covered and warm. Weighted duvets emerged as particularly effective, showing a positive effect on sleep quality for HD patients. Healthcare professionals observed a noticable improvement in sleep patterns, suggesting that weighted duvets can be a viable non-pharmacological intervention for sleep disturbances associated with HD.

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The research from the Dutch Huntington Centre of Expertise, Topaz Overduin, although working with a relatively small number of participants, presents a compelling argument for the use of specialised duvets as a simple yet effective tool to alleviate sleep disturbances in HD. Incorporating weighted duvets or weighted blankets into the care regimen of patients suffering from advanced HD could significantly elevate the quality of life by improving sleep, thereby potentially reducing the overall care burden and enhancing the psychological and physical health of patients. As sleep is a cornerstone of good health, interventions like these can make a considerable difference in the management of complex neurodegenerative diseases.

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The article stating findings of the research was published in the Journal of Neurology, Neurosurgery & Psychiatry, Volume 93, in 2022, by Tamara Ouwersloot, Linda Zanbergen, Cindy Wiebes, Corine Heemskerk, Sylvia Anders, Sandra Kemeling, and Anne-Wil Heemskerk.

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We live in stressful times, which even affect our children. Many children feel restless and insecure, suffer from nightmares, inner turmoil and difficulties sleeping. A weighted duvet can be a great tool to help children relax, wind down, and improve their sleep quality. Read everything you need to know about weighted duvets or weighted blankets for children below.

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How Do Weighted Duvets Work?

The soft embrace of a weighted duvet can make a child feel more at ease and triggers the release of the body's own hormones facilitating a feeling of relaxation and wellbeing. If a child is stressed or suffers from worry or anxiety, a weighted duvet or blanket can help them wind down more easily both in the evening and during the night. The most important benefits of a weighted duvet are reduced sleeping problems and stress as well as worry, and anxiety.

Learn more about the advantages of weighted duvets, the different kinds there are, and how you choose the right model for you and your child.

Research about Children and Weighted Duvets

Research shows that a certain amount of pressure on the skin increases the percentage of oxytocin and serotonin (our \"feel-good hormones\") in our body, while cortisol levels, the \"stress hormone\", decrease. This facilitates increased relaxation and deeper sleep, and decreases the time it takes us to fall asleep. Studies which have been carried out to research the subject, indicate that these effects also occur when using weighted duvets, which explains why 9 of 10 CURA duvet users report experiencing better, more restful sleep as well as finding it easier to wind down and relax.

Children with Neuropsychiatric Conditions

In children with neuropsychiatric conditions or neurodevelopmental disorders, such as autism and ADHD, sleeping problems are very common. For many years, healthcare professionals have been prescribing weighted duvets to help these children to a more restful sleep. This is also the reason why many existing studies on weighted duvets have investigated their effect specifically on children with neuropsychiatric conditions. Studies have found that weighted duvets are beneficial for these children and can help them to relax, wind down, and get a better quality sleep. A more recent study that has come to the same conclusion, was published early in 2023.

Weighted Duvets for Children Under the Age of 3

Even for babies and toddlers, weighted duvets or blankets can have a calming and soothing effect. However, CURA does not recommend using weighted duvets or blankets for children under the age of three, as it can be difficult for them to remove the duvet or blanket themselves if it should happen to cover their face.

Which Weight is Right for your Child's Weighted Duvet?

When buying a weighted duvet, many people are unsure of which weight to choose to get the best effect. For children, we generally recommend the following:

Age 3-4 years: 3-5 kg duvet
Age 5-6 years: 5-7 kg duvet
Age 7-14 years: 7-9 kg duvet

We recommend a range of weights because there are two factors to consider:

Concerning your child's weighted duvet size, you can generally use the same sizes as for adults, for example, 135 x 200 cm. The effect remains the same which is why specific children's sizes aren't necessary. Since the duvet's weight is distributed over a larger area, a heavier weight might be more suitable to achieve the desired calming effect. The advantage is that the weighted duvet does not need to be replaced as the child grows and gets older, as long as no weight adjustment is required.
Consider the extent of your child's difficulties with winding down, falling asleep, and/or sleeping through the night. If these issues are more prominent, a heavier weight might be needed to achieve the desired effect.

Read more about how to find the right weight for your weighted duvet.

Weighted Duvets During Pregnancy

Many find that pregnancy causes sleeping problems. Some have difficulty sleeping early on in their pregnancy, while others experience bad sleep towards the end. In both cases, a CURA duvet can contribute to relaxation and better sleep. There are no known risks with using weighted blankets during pregnancy.

Machine-washable

All CURA Pearl duvets can be washed in a washing machine at 60 °C. Read more about how to wash your weighted duvets.

Soft and Cuddly Weighted Blankets

In addition to a weighted duvet for every night, a weighted blanket can also enable children to wind down more easily before bedtime. A weighted blanket with a soft, cuddly outer fabric can make for cosy and relaxing evenings on the sofa or in bed – and can also be used by the whole family.

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Fatigue is something that many struggle with during their pregnancy, often as a result of disturbed sleep. Difficulty finding a sleeping position, nasal congestion or vivid dreams can all be disturbances that affect sleep. A weighted duvet also called, weighted blanket can act as a natural aid for deeper relaxation and better sleep.

It is not unusual to experience sleep problems during pregnancy. Finding a comfortable sleeping position with a growing pregnant belly may be one reason, but other factors also play a role. Regardless of the reason, this can create both frustration and anxiety, not least when fatigue creeps in.

Fatigue during pregnancy

Feeling very tired is something that many people experience, and is especially common both in the early and late stages of pregnancy. This is the body's own way of telling you that it is time to take it easy, relax and sleep more. But when sleep is made difficult by, for example, uncomfortable sleeping positions or many visits to the toilet, it can be extra important to find time and aids for recovery.

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Weighted duvets during pregnancy

Weighted duvets can stimulate the receptors in the skin in a similar way to touch, which in turn contributes to relaxation and better sleep. The pressure from the duvet is often described as the pressure from a full-body embrace. Touch like this causes the body to release feel-good hormones such as oxytocin which in turn makes us feel more relaxed and feel less stress, anxiety and worry. This, in turn, also causes us to shorten the time it takes to fall asleep, something that can be highly desirable when nighttime sleep is disturbed by, for example, visits to the toilet, uncomfortable sleeping positions and intense dreams.

The duvet can be used as it is, or together with a regular blanket in the bed. It is also good to put the weighted duvet over your shoulders or on your lap to relax a little extra during the day. Or why not use a weighted blanket on the sofa to unwind before a night's sleep.

Difficult to find a sleeping position

With a growing pregnant belly, it can be difficult to find a sleeping position that is comfortable and comfortable.

For example, it becomes difficult to sleep on your stomach when the baby in your stomach grows bigger and the pressure becomes too hard, while a sleeping position on your back can create feelings of fainting. A phenomenon called vena cava syndrome which can especially occur towards the end of a pregnancy, when the uterus, according to the Swedish Care Guide (1177.se), presses on a large blood vessel near the spine. This can create problems for those who are above sleeping on their side, or have difficulty finding a position that works and you may need to use pillows that are inflated in different ways to support the body. For example, a little extra pillow support between the knees, under the stomach and under one arm can do wonders for finding a comfortable position during the night.

Even a weighted duvet can serve as a good aid for adapting to a new sleeping position. This by getting the body to relax and find peace in the new position, and that the weight can counteract the desire to spin around in bed in search of a new position.

More intense dreams

Experiencing vivid and intense dreams during pregnancy is not just a whim. It is about the body's sleep cycles of deep sleep (NREM sleep) and dream sleep (REM sleep) being affected if you wake up more often, for example by more visits to the toilet or cramps in the calves. Sleep disorders, in turn, create increased pressure on dream sleep, which creates more intense dreams once it hits.

Evenly distributed pressure

The weight and pressure of a weighted duvet is distributed evenly over the entire body, which makes it possible to also use a weighted blanket during pregnancy. As general advice to all users, CURA of Sweden recommends a weight that is 10–15 percent of their own body weight, as this is a weight that the vast majority of people are comfortable with. However, this is individual and CURA always recommends consulting with your midwife if you are unsure about use and weight in connection with your particular pregnancy.

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Insomnia affects millions of people worldwide, making it one of the most common sleep disorders. A recent study conducted in China has taken a closer look at whether weighted duvets can provide meaningful relief for adults with clinical insomnia. Here’s what the study found, how it was conducted, and why the results matter.

The study at a glance: purpose and participants

The study, conducted between March 2022 and April 2023, aimed to assess whether weighted duvets could improve sleep quality and reduce related symptoms like anxiety, fatigue, and stress in adults diagnosed with insomnia.

Participants were recruited from three hospitals in Zhejiang, China. Each participant was at least 18 years old, had been diagnosed with clinical insomnia by a physician, and scored at least 5 on the Pittsburgh Sleep Quality Index (PSQI) – a common measure of sleep quality.

To ensure consistent results, the study excluded individuals with major psychiatric illnesses, cognitive impairments, or severe medical conditions like cancer or heart disease. This allowed researchers to focus on relatively healthy individuals with insomnia. In total, 102 participants were enrolled, with 95 completing the study.

Methodology: how the study was designed

Participants were randomly divided into two groups:

The weighted duvet group: This group received a 5.5 kg weighted duvet filled with glass beads. Glass beads were chosen for their ability to provide an even weight distribution without excessive noise or bulk.
The normal duvet group: This group received a 3.5 kg duvet of the same size and appearance, but without the added weight.

The participants used their assigned duvets every night for one month. To objectively track their sleep, each participant used an actigraphy device – a smart monitoring belt placed under their bed sheet – during the first week of the trial. Actigraphy recorded data like sleep duration, awakenings, and efficiency. Additionally, participants completed detailed questionnaires at the beginning of the study, after one week, and at the end of the month to assess their sleep quality, stress, anxiety, fatigue, and overall quality of life.

Importantly, participants weren’t told whether their duvet was weighted or not, helping to minimise bias in their responses.

Key findings: what the study revealed

The results showed that weighted duvets had several benefits for people with insomnia:

Improved sleep quality

The weighted duvet group experienced a greater reduction in their PSQI scores compared to the normal duvet group. This means participants slept better overall, with fewer awakenings and longer periods of uninterrupted sleep.

Reduced anxiety and stress

Participants using weighted duvets reported significant improvements in stress and anxiety levels after one month. Deep pressure stimulation from the duvet likely played a role in helping the body relax and lower stress hormones.

Decreased fatigue and daytime sleepiness

Better sleep translated into improved daytime energy levels for the weighted duvet group. Participants reported feeling less groggy and more alert during the day.

Pain relief

Interestingly, some participants in the weighted duvet group reported feeling less bodily pain. This aligns with previous studies suggesting that deep pressure stimulation can improve circulation and reduce muscle tension.

Objective sleep data

Actigraphy results showed a slight decrease in the number of nighttime awakenings in the weighted duvet group, while the normal duvet group saw a slight increase. Although this result wasn’t statistically significant, it suggests a trend that could be further explored in larger studies.

Why weighted duvets may work

The key to a weighted duvet’s effectiveness lies in deep pressure stimulation, which applies gentle, even pressure across the body. This pressure can calm the nervous system by:

Increasing serotonin and dopamine levels (hormones that make you feel good).
Reducing cortisol (a stress hormone).
Activating the parasympathetic nervous system, which helps your body relax and enter a restful state.

This calming effect can make it easier to fall asleep and stay asleep throughout the night.

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Strengths and limitations of the study

Strengths:

The study focused on individuals with clinical insomnia but without major psychiatric or medical conditions, offering insights into how weighted duvets work for relatively healthy adults.
Both subjective (questionnaires) and objective (actigraphy) methods were used, ensuring a well-rounded approach to measuring sleep improvements.
Participants were randomly assigned to groups and blinded to their duvet type, reducing bias.

Limitations:

The study’s duration was one month, meaning it didn’t assess long-term effects of weighted duvet use.
The sample size was relatively small, with 95 participants completing the trial. Larger studies are needed to confirm these findings.
Some participants may have guessed which duvet they were using, which could influence their responses.
Actigraphy monitoring was limited to one week, offering only a snapshot of objective sleep data.

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What does this mean for people with insomnia?

This study suggests that weighted duvets can be an effective, non-drug option for improving sleep quality and reducing stress, anxiety, and fatigue. While they aren’t a cure for insomnia, they offer a simple and safe way to support better sleep – particularly for those who want to avoid medication or who haven’t had success with other treatments.

Looking ahead: the future of weighted duvet research

While this study is a promising step forward, more research is needed to:

explore how weighted duvets work over the long term
investigate the exact mechanisms behind their effects on stress, anxiety, and sleep
test weighted duvets in larger, more diverse populations

Conclusion

The study provides compelling evidence that weighted duvets can improve sleep quality and reduce related symptoms in adults with insomnia. For anyone struggling with restless nights, they offer a safe and practical alternative to medication. As research continues, weighted duvets may become a mainstream tool in the fight against insomnia.

If you’re curious about how to choose the right weighted duvet or want to learn more about their benefits, check out our other articles for detailed guidance.

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Sleep is vital to a long and healthy life, according to one of Norway's leading neuroscientist Ole Petter Hjelle. He recommends weighted duvets to calm down, relax and get better and longer-lasting sleep.

Find all our weighted duvets here.

Several studies show that weight duvets have a calming and sleeping effect.

\"When you sleep with a weighted duvet, the levels of the hormones oxytocin and serotonin increase, which have a positive effect on our sleep. At the same time, the stress hormone cortisol, which inhibits sleep, is reduced\", says Ole Petter Hjelle.

Ole Petter Hjelle is an associate professor at Universitetet i Sørøst-Norge. But in addition to a doctorate in neurology, he has an impressive background as a professional athlete with NM gold medals in marathon and more than 7.5OO skydive jumps. For many years he has also done public speaking and lectures to inform the public about the value of training and physical exercise for our brains.

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In addition to this impressive resume, Ole Petter Hjelle has written several books in popular medicine. The most resent published title goes by the name Lev til du blir 1OO – 7 nøkler til et langt og godt liv. A title that translates to \"Live until you are 1OO – 7 keys to a long and good life\"

And to be able to do just that – sleep plays a significant role.

\"Sleep improves the immune system and helps protect us against cancer and infections, lowers blood pressure and leads to a reduced risk of cardiovascular disease. Appetite is regulated when we sleep and helps to counteract obesity by eating less and healthier. The whole body is positively affected by sleep\", says Ole Petter Hjelle.

Sleep is important for the immune system

Our immune system, which protects us against infections and cancer, among other things, is completely dependent on enough sleep to function optimally.

\"It is well documented that when we sleep too little, activity is inhibited in several important parts of our immune system. An example is our so-called natural killer cells, or NK cells. These are the elite soldiers of the immune system who work tirelessly to track down dangerous alien elements and kill them. Over time, lack of sleep reduces the immune system's ability to protect us from cancer – a disease that affects one in three Norwegians during life\", says the Norwegian neuroscientist.

Not enough sleep

But despite the knowledge, sleep can often end up in the shadows and easily get down-prioritised, according to Ole Petter Hjelle. And this happens although many people today are aware of the positive effects of a well-slept body and brain.

\"Still, we take sleep for granted and make other choices. Because that's what we do. Humans are the only species that by our own knowledge and will rob ourselves of sleep\", says Ole Petter Hjelle.

The fact that sleep is taken for granted and actively opted out is perhaps the most crucial reason why we sleep too little, but it is not the only one.

\"Many people try to get the much-needed eight hours of sleep every night but do not succeed. They suffer from insomnia, or difficulty sleeping. This is a common condition: We believe that about 10-15 per cent of Norwegians suffer from long-term and severe sleep problems\", says Ole Petter Hjelle.

Ole Petter Hjelle is now a part of CURA of Sweden's expert panel. You can find out more about our expert panel and its members right here.

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Many people find that a weighted duvet helps them relax and feel secure, allowing for a well-rested and energised start to the day. But when the temperatures rise, does that mean you have to give up your heavy duvet?

The short answer is no! A weighted duvet can be perfectly comfortable and effective in summer without causing you to overheat. However, choosing the right weighted duvet for the warm summer months depends on several factors that you should consider. What are they, and what other aspects affect your sleep? Find out in this article!

5 Tips for Weighted Duvets in Summer

\nThe right outer material: Opt for natural cotton or lyocell (also known as TENCEL™ Lyocell or Tencel) as the outer material and padding for your weighted duvet. Both fabrics are breathable and help maintain a comfortable sleeping temperature, even in a warmer environment.
\nGlass beads as filling: Glass beads are the best-suited filling choice for your weighted duvet. Glass is a poor conductor of heat, unlike metals or sand, for example, helping to keep you comfortably cool.
\nSimplify your bedding: Skip any additional duvets or blankets that you might normally use because in summer the weighted duvet alone is completely sufficient.
\nCool room climate: In addition to the choice of duvet, ensure a cool room climate and wear lightweight and breathable clothing to bed — though you may choose to wear none at all for extra comfort.
\nBreathable fabrics everywhere: To complete your sleeping environment, also choose breathable fabrics like cotton or lyocell for duvet covers or pillowcases to ensure good air circulation.

Outer Fabrics in Weighted Duvets

When looking for the perfect weighted summer duvet, it is important to be mindful of its outer material. Besides the duvet cover you're using, the outer fabric is very close to your skin and therefore plays a crucial role in regulating heat and moisture away from your body, contributing significantly to a restful and comfortable sleep.

Cotton

Cotton is a natural, soft, and breathable material perfectly suited for hot summer nights. These positive properties increase sleeping comfort and the likelihood of feeling well-rested the next morning. And the best thing? Cotton is not only durable but has a cooling effect as well, which you will feel especially during hot nights. A weighted duvet with an outer fabric made of cotton is therefore a good choice in summer.

Lyocell

Lyocell fabric – also known as Tencel – is highly breathable and much more breathable than cotton. Therefore, it is particularly suitable for the warmer summer months. Lyocell is characterised by its pleasantly smooth and cool surface, giving it a subtle sheen. The moisture-wicking properties of lyocell keep you pleasantly dry even throughout warm summer nights. This makes it a great fabric choice for a weighted summer duvet.

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Filling Materials: The Heart of a Weighted Duvet

The heavy filling of a weighted duvet should be evenly distributed over the size of the duvet and is a decisive factor in its quality. To ensure a comfortable sleeping temperature, polished glass bead filling is the most favourable choice. These beads don't conduct heat the way other commonly used filling materials like metal beads or sand do, and they are hypoallergenic as well as quiet, ensuring a comfortable night's rest.

Additionally, most weighted duvets include padding to enhance comfort and provide a buffer for the filling. For optimal air circulation and to prevent overheating, we recommend padding made from cotton or the even cooler lyocell, just like for the outer layer of your duvet. A synthetic and often cheaper alternative is polyester padding. Polyester's fibres are lightweight, elastic, quick-drying, and great at wicking away moisture.

How TOG Values Determine Duvet Warmth

A useful indicator of your weighted duvet's warmth is its TOG value. TOG stands for Thermal Overall Grade, an international standard that measures a textile material’s insulating capacity. For duvets, TOG values range from 1 to 15, where a lower value indicates a cooler duvet and a higher value indicates a warmer one. Understanding the TOG value can help you compare different duvets more effectively, ensuring you choose one that meets your needs for summer comfort.

Sheets and Covers Made from Breathable Material

When you've selected your perfect weighted duvet made of highly breathable, cooling materials for summer, don't forget your bed linen! Is your bedding's fabric breathable and suitable for summer temperatures? We recommend using a duvet cover with your weighted duvet just like you would for a regular duvet. It is much easier to wash bed linen regularly than the whole duvet, which helps maintain a hygienic sleeping environment.

The following materials are particularly recommended for hot summer nights:

Cotton

What applies to the outer material of the weighted duvet naturally also applies to the covers. Cotton is a breathable fabric that is suitable for weighted duvets in summer. Consequently, duvet covers and sheets made of cotton ensure that you stay cool and comfortable despite high temperatures. Often, there are different weaving techniques that give the finished product a certain look and feel. Very common are the softer, thicker cotton satin or the cooler, crisp cotton percale.

Lyocell

Lyocell, also known as Tencel, is a semi-natural and often organic material made from cellulose. The natural cellulose comes mostly from eucalyptus trees. As wood cannot be directly processed into textiles or flowing fabrics, it has to undergo an industrial process to become Lyocell. The result is a fibre that is durable, smooth, and silky to the touch. So why choose a duvet cover made from Lyocell or Tencel? The material is exceptionally breathable and absorbs about 50% more moisture than cotton, keeping you cool and dry all night long. In addition, Lyocell is naturally hypoallergenic, making it a perfect choice for someone with sensitive skin.

Linen

This natural material is also known as flax fibre and is made from the stems of the flax plant. Linen is not only breathable and moisture-absorbent, but also hard-wearing and easy to care for.

Bamboo

Bamboo is another natural fabric option characterised by its cooling and absorbent properties. Next to its excellent breathability, bamboo is a rather quickly regrowing raw material, which is why bamboo fibres are particularly sustainable. The hypoallergenic and antimicrobial properties of the fibre also make bamboo bed linen suitable for people with allergies.

Silk

Silk is a unique natural product made from the cocoon of silkworms. It is known for its breathable and temperature-regulating properties as well as it's cool and smooth feel against the skin. Silk is also particularly soft and supple. A disadvantage: silk is often much more costly than other materials.

The Ideal Indoor Climate for Restful Sleep

During the hot summer months, it's crucial to maintain an optimal indoor climate to create the right conditions for a good night's sleep. But what constitutes the perfect bedroom temperature?

Your room should be cool and well-ventilated. Regularly airing your bedroom, especially in the evening, helps regulate humidity, which should be between 40 and 60% to prevent overheating and excessive sweating under the covers. While many prefer a warmer home during the day, a night-time temperature of 16-18 °C is ideal. However, to keep your bedroom from becoming too hot in summer, keep windows closed during the day and use large curtains or blinds to darken the room. This prevents the room from heating up due to sunlight. If available, using air conditioning in the evening can further help reduce the temperature.

Additionally, fully darkening your bedroom can significantly enhance your sleep quality, as the hormone melatonin, which is crucial for our sleep-wake cycle, is sensitive to light exposure. So, if you aren't feeling refreshed in the morning, consider ensuring your bedroom is as dark as possible at night. In some cases, taking melatonin supplements could be helpful, too.

The Right Sleepwear

The importance of the right sleep attire for achieving restful sleep is often underestimated. Choosing pyjamas that don’t restrict movement and provide a high level of comfort can significantly improve your sleep quality. In summer, lightweight materials like cotton and silk are popular choices. However, the right fit also plays a crucial role. Loose-fitting pyjamas or an airy night dress are perfect for warm nights, but what feels most comfortable can vary greatly from person to person. Observe which type of sleepwear allows you to rest most comfortably — whether it’s a large nightgown, light shorts, or perhaps no clothing at all. There is no right or wrong here!

Conclusion: Restful Sleep With a Weighted Duvet, Even in Summer

Whether in winter or summer, a weighted duvet can help you ease sleeping problems and sleep more restfully. If you follow our tips, you don't need to worry about your weighted duvet being too warm in summer. Breathable materials and a glass bead filling ensure that your heavy duvet keeps you at a pleasant temperature all night long. Furthermore, comfortable sleepwear and an ideal bedroom temperature also promote sleep, helping you ease into a restful night. Healthy sleep and energised summer mornings are within close reach!

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If you have difficulty falling asleep in the evening, there are lots of things you can try. Here are some tips on how to fall asleep more easily and get a good night's sleep.

It's wonderful to have a good rest, and a proper night's sleep works wonders for our physical and mental well-being. The body and the brain get a chance to recover and process the events of the day. Adults sleep six to ten hours per day. Unfortunately, sleep problems are one of the most common health issues.

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Get ready for a good night sleep

It's not such a big problem if you only have trouble sleeping every now and then. You may feel tired the next day, but soon you'll catch up on your sleep and feel more rested again. However, if you don't sleep much night after night and find it difficult to concentrate and cope with your daily tasks at work, start falling asleep at meetings or feel emotionally unbalanced, it could mean that you're not getting enough sleep.

Tips: How to Sleep Better

1. Get enough daylight and exercise during the day

A good bedtime routine starts during the day. The body and brain sometimes need a little help sticking to the circadian rhythm - the biological clock controlled by hormones, light and darkness. So take advantage of the sunlight during the day. Plan a walk during your lunch break, or to and from work, so that you make sure you're outside for a while when it's light.

Regular physical activity helps you sleep better and reduces the time you need to fall asleep in the evening, according to research.

2. Skip the coffee after lunch

Many people look forward to drinking coffee every day but caffeine really bites back for some people when it comes to sleeping at night. According to recent recommendations, we should avoid drinking caffeine six hours before bedtime as it takes between three and five hours for the body to break down the caffeine. That's why it's best to drink coffee in the morning and before lunch, and try decaffeinated alternatives in the afternoon, and especially in the evening if you want to fall asleep more easily. Good alternatives include herbal teas like chamomile, mint or ginger. Red tea (rooibos) is also caffeine free.

3. Try taking melatonin

If you have difficulty falling asleep at night, it might be a good idea to speak to your doctor about prescription medicines containing melatonin. Melatonin is a naturally-occurring hormone found in the body. It's produced in the pineal gland, or epiphysis, which is located in the brain.

Melatonin helps you regulate your circadian rhythm and is the hormone that makes you sleepy. The secretion of melatonin is controlled by light and darkness and is disturbed by changes in summer and winter time or by jet lag. When it's light outside the production of melatonin ceases. When darkness falls it increases again, making you feel sleepy and the body understands that it's time to sleep. Medication with melatonin is available on prescription only. It comes in slow-release tablets and a liquid.

Let the Evening Be a Peaceful Time

4. Good evening routines

To have a healthy evening routine is to be kind to oneself. Follow a clear routine because the brain likes structure. Regular times for food and sleep will help you deal with stress. This creates security and predictability for adults with sleep difficulties and children who take a long time to unwind in the evenings.

For young children, it pays to stick to a strict sleep schedule where mealtimes, bedtimes and playtimes are planned. This way the child gets used to the fact that bedtime is always at the same time.

5. Avoid alcohol

You will sleep worse and wake more often if you drink alcohol before bedtime. This is because the alcohol in your blood increases your pulse, which makes the body feel stressed and disrupts your sleep. High alcohol consumption is a common cause of sleeplessness. Alcohol also makes you wake up early.

6. Take a warm bath before bed

Many sleep problems are caused by stress. A warm bath can be calming and relaxing.

7. Turn off all electronics an hour before bedtime

Read a book instead of surfing on your phone. If you really find it hard to fall asleep, make sure the book is boring, and not the latest gripping crime novel that will keep you awake late into the night.

If you often lie awake worrying about the next day, write everything down on a piece of paper. It's often easier to let go of your worries this way.

8. Use sleep apps

An exception to the phone ban in the bedroom is if you use a meditation app or sleep app to relax. There's a large selection available with guided meditations, mindfulness exercises, calm music or bedtime stories for adults. The calmer and more boring the better.

9. Sleep in darkness and keep your bedroom cool

Skip night lights, mobile phones and tablets in the bedroom. Make sure you have blackout curtains and that it's as quiet as possible. Lower the temperature in your bedroom, or sleep with the window open.

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Sleep Soundly All Night Long

10. Sleep with a weighted duvet

A weighted duvet is a duvet with sewn-in weights that creates a light and comfortable pressure against the body. When the body is exposed to this type of pressure, it causes feel-good hormones to be released and stress levels to drop. You feel calm and secure, which makes it easier to fall asleep and sleep well.

11. Adjust your sleeping position

Many people sleep best on their side. This keeps the airways open and you avoid snoring, which makes it easier for both you and the person you're sleeping with. However, experts recommend sleeping on the back, since the body weight is balanced more naturally that way. It's important to ensure that the spine can rest naturally and that the back has enough support. If you find it hard to get in a comfortable sleeping position, you can use a pillow as a support.

You might need to adjust your sleeping position if you're pregnant or have pain in any part of your body.

If You Wake Up at Night

As we get older, it becomes more likely that we will wake up during the night. We sleep more lightly, but that's nothing to worry about- the body just needs less sleep as you get older.

12. Snoring keeps us awake

Snoring is one reason that many people wake up during the night. People who snore a lot often have breathing difficulties which can cause tiredness during the day. If you snore and are overweight, it can be a good idea to try to lose weight. This often results in less snoring. If you have any concerns, contact your healthcare provider.

13. Nightmares keep us awake

Everyone suffers from nightmares at some point. They occur more often during periods of stress or emotional strain and the most common nightmares mimic situations where we feel threatened. Children and young people often have nightmares and suffer from night terrors, because young children are developing so much all the time and their lives are so eventful. If you find it hard to fall asleep after a nightmare, it can be soothing to listen to a meditation or bedtime story, if you used to listen to one to fall asleep. Try to keep the room dark and calm and let yourself be lulled back to sleep.

If your thoughts are still racing, try doing a simple relaxation exercise in bed.

If your child suffers from nightmares and night terrors, talk calmly to them, hug them and show them that you're there for them.

To Wake Up Feeling Rested

14. Wake up in the correct sleep stage

Sleep can be split up into four stages: falling asleep, base sleep, deep sleep and dream sleep (or REM sleep). Deep sleep is important for recovery, as the body's immune system is activated and the risk of getting sick is reduced.

However, even if you sleep seven or eight hours during the night, you can sometimes wake up feeling tired. This can happen if you are woken up during the deep sleep stage. Nowadays, there are apps, such as Sleep Cycle, that keep track of how you sleep and wake you up during the phase when your sleep is lightest and it's easier to wake up.

15. Give yourself time to wake up

Let in some natural daylight, as that helps your brain realise it's time to wake up. The production of the sleep hormone melatonin decreases as the night draws to a close.

Give yourself time to stretch in bed and wake up slowly. Tell yourself something nice. It's time for a new day!

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Sources:

https://www.apa.org/news/press/releases/stress/2013/sleep

https://www.sleepfoundation.org/circadian-rhythm-sleep-disorders

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/

https://www.albertahealthservices.ca/assets/info/amh/if-amh-alcohol-and-sleep.pdf

https://www.medicalnewstoday.com/articles/320870#best-positions

https://www.nhs.uk/conditions/night-terrors/

https://svenska.yle.fi/artikel/2019/10/27/att-bli-kvitt-mardrommen-ingen-ouppnaelig-drom-i-vaket-tillstand-kan-vi-lara-oss

https://www.1177.se/Ostergotland/liv--halsa/stresshantering-och-somn/somnsvarigheter/

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As the days grow shorter and temperatures drop, many people experience a shift in their mood, energy, and overall sense of well-being. For some, these changes go beyond typical winter blues and turn into a form of depression known as Seasonal Affective Disorder (SAD), commonly referred to as Winter Depression. In this article, we’ll explore what SAD is, its symptoms and causes, and ways to manage it—including tools that can provide comfort and relief.

Important note: If you or someone you know is struggling with symptoms of depression or experiencing feelings of hopelessness, it’s important to reach out for support. Seasonal Affective Disorder (SAD) and other forms of depression can be serious, and help is available. Please consult a healthcare professional if you are experiencing persistent low mood, anxiety, or other symptoms affecting your quality of life. Professional support and treatment can make a positive difference.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, typically emerging in late autumn or early winter and receding by spring. While anyone can experience a mild dip in mood during the colder months, SAD goes beyond that, with more significant emotional and physical effects. According to the American Psychiatric Association, SAD affects around 5% of the U.S. population, but it's particularly prevalent in northern regions where daylight hours are shorter. In Europe, about 2-8% of the population is affected by SAD, according to the European Journal of Public Health.

SAD is linked to a disruption in the body’s circadian rhythms, which regulate our sleep-wake cycles. When we don’t get enough sunlight, our biological clock can become misaligned, leading to symptoms of depression, lethargy, and irritability. Furthermore, reduced light exposure can lower serotonin levels, a neurotransmitter that affects our mood, and increase melatonin production, causing feelings of sleepiness and fatigue.

Symptoms of seasonal depression

SAD symptoms often mirror those of major depression but are specific to the season. Common symptoms include:

Persistent feelings of sadness or hopelessness.
Fatigue or low energy level, even when getting a sufficient amount of sleep.
Difficulty concentrating or making decisions.
Changes in sleep patterns, including sleeping too much (hypersomnia) or having trouble sleeping at all (insomnia).
Increased appetite, often craving carbohydrates, leading to weight gain.
Social withdrawal, feeling like “hibernating.”

These symptoms typically start mildly in early autumn and intensify as winter deepens, only to disappear once spring brings back longer days.

Causes and risk factors

The exact cause of SAD isn’t fully understood, but it’s clear that lack of sunlight is a major factor. Sunlight plays a critical role in maintaining healthy levels of serotonin and regulating melatonin. When light is scarce, our body’s ability to manage these hormones diminishes, leading to mood imbalances.

Geography plays a significant role in determining who might be affected by SAD. People who live far from the equator, such as in Scandinavia, the northern United States, or Canada, are at higher risk because of the longer, darker winters. Women are also more likely than men to experience SAD, as are those with a family history of depression or other mood disorders, according to an article by the American National Institute of Mental Health.

How to manage Seasonal Affective Disorder

The good news is that several effective treatments exist for managing SAD, and early intervention can greatly improve symptoms. Here are some of the most common approaches:

1. Light therapy

One of the most well-established treatments for SAD is light therapy, which involves sitting in front of a lightbox that mimics natural sunlight sometimes referred to as daylight lamp. Research by Terman et al. (1998) found that light therapy is highly effective in treating winter depression, particularly when administered early in the morning to help reset the body’s circadian rhythm. A lightbox delivering 10,000 lux is recommended for about 30 minutes each day.

2. Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy has also shown great promise. A study by Rohan et al. (2007) suggests that CBT helps patients identify and change negative thought patterns and behaviours associated with SAD. The benefit of CBT is that it provides long-term tools for managing not only (winter) seasonal depression but any depressive episodes that may occur throughout the year.

3. Lifestyle changes

Incorporating small changes into your daily routine can also make a big difference in how you feel during the winter months. Here are a few tips:

\nMaximise sunlight: Spend time outdoors when the sun is shining, especially in the morning, and keep your home as well-lit as possible by opening curtains or blinds.
\nExercise: Regular physical activity helps boost serotonin levels and improve mood. According to Dr. James McDeavitt from the Baylor College of Medicine, maintaining or even increasing exercise routines during the winter months can significantly benefit those with SAD. He emphasises that while aerobic exercises like running are beneficial, other options such as yoga, tai chi, or meditation can also positively impact mood and alleviate depression symptoms.
\nMaintain a healthy diet: Avoid overeating carbohydrates, and aim for a balanced diet with fruits, vegetables, and protein. Research by Berk et al. (2007) suggests, that the supplementation of vitamin D may be beneficial when suffering from depression as well. This is because vitamin D deficiency has been linked to depression and possibly other mental disorders.

Weighted blankets and duvets may support sleeping problems and alleviate anxiety

If you experience insomnia, sleeping problems, or anxiety the use of weighted blankets or weighted duvets may be beneficial to manage these symptoms. These duvets and blankets are filled with an evenly distributed, heavy filling and use deep pressure therapy (DPT), which is the application of firm, consistent pressure to the body—similar to the sensation of being hugged.

While we would like to be clear, that there currently isn’t any research available specifically on the use of weighted blankets in patients suffering from SAD, research has shown that deep pressure stimulation helps to activate the parasympathetic nervous system, which reduces the production of stress hormones like cortisol and increases levels of serotonin, thereby promoting a feeling of calm when feeling restless or anxious. A study by Ackerley et al. (2015) found that weighted blankets can significantly reduce anxiety, which is often a co-occurring symptom in people with SAD.

Additionally, a 2020 study by Ekholm et al. demonstrated that weighted blankets can improve sleep quality in individuals with insomnia as a co-occurring symptom of psychiatric disorders like depression. According to the study, the use of weighted blankets resulted in a “significantly better sleep-maintenance, a higher daytime activity level, and reduced daytime symptoms of fatigue, depression, and anxiety”.

Since poor sleep is a hallmark symptom of SAD, weighted blankets and duvets can be a useful addition to the bedtime routine for those struggling to maintain regular sleep cycles during the darker months.

Why weighted blankets and weighted duvets may be a helpful tool when suffering from SAD

\nCalming Effect: The gentle pressure from a weighted blanket or duvet encourages relaxation, which helps counteract the anxiety and restlessness that many people with SAD experience.
\nImproved Sleep: SAD often comes with sleep disturbances, such as oversleeping or insomnia. Weighted blankets can help regulate sleep by reducing tossing and turning, helping you fall asleep faster and stay asleep longer.
\nReduction in Stress Hormones: Studies have shown that using a weighted blanket can reduce levels of cortisol, a hormone linked to stress and anxiety, which is especially helpful for people whose SAD symptoms include feelings of overwhelming stress or panic.

Causes and risk factors

How to manage Seasonal Affective Disorder

The good news is that several effective treatments exist for managing SAD, and early intervention can greatly improve symptoms. Here are some of the most common approaches:

1. Light therapy

2. Cognitive Behavioural Therapy (CBT)

3. Lifestyle changes

Incorporating small changes into your daily routine can also make a big difference in how you feel during the winter months. Here are a few tips:

\nMaximise sunlight: Spend time outdoors when the sun is shining, especially in the morning, and keep your home as well-lit as possible by opening curtains or blinds.
\nExercise: Regular physical activity helps boost serotonin levels and improve mood. According to Dr. James McDeavitt from the Baylor College of Medicine, maintaining or even increasing exercise routines during the winter months can significantly benefit those with SAD. He emphasises that while aerobic exercises like running are beneficial, other options such as yoga, tai chi, or meditation can also positively impact mood and alleviate depression symptoms.
\nMaintain a healthy diet: Avoid overeating carbohydrates, and aim for a balanced diet with fruits, vegetables, and protein. Research by Berk et al. (2007) suggests, that the supplementation of vitamin D may be beneficial when suffering from depression as well. This is because vitamin D deficiency has been linked to depression and possibly other mental disorders.

Preventing seasonal depression

If you’re prone to SAD, consider taking steps before winter begins to help mitigate its effects. Here are a few strategies:

\nStart light therapy early: Begin using a lightbox in the autumn before symptoms worsen.
\nPlan outdoor activities: Make a habit of getting outside, even when it’s cloudy. Sunlight still reaches you through overcast skies.
\nMaintain a regular schedule: Keeping a consistent routine throughout your days can help regulate your body’s internal clock.

Additionally, weighted blankets and weighted duvets can also be used proactively to help manage stress and improve sleep during the early stages of SAD.

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When to seek professional help

While lifestyle changes and self-care strategies are effective for many people, it’s important to recognise when SAD may require professional treatment. If you find that your symptoms are interfering with your ability to function in daily life, or if you’re feeling hopeless, it’s time to consult a healthcare provider. Therapy, medication, and even long-term use of light therapy may be recommended.

Conclusion

Seasonal Affective Disorder can feel overwhelming, but understanding the root causes and implementing a combination of treatments can significantly improve quality of life. While light therapy and CBT are among the most commonly used treatments, tools like weighted blankets and duvets may offer an additional layer of support by addressing key symptoms such as anxiety, stress, and disrupted sleep.

As winter approaches, consider trying out some of these methods to take control of your mental health and maintain balance through the darker months, and make sure to seek help if you struggle with managing your symptoms.

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In a newly published scientific study from Halmstad, Sweden, findings suggest that using weighted blankets, also known as weighted duvets, can help children with ADHD and sleeping difficulties to manage their daily lives.

The study discusses the use of weighted blankets as a sleep intervention for children with attention deficit hyperactivity disorder (ADHD) and sleeping difficulties. The study aimed to explore how the children experienced the use of weighted blankets. The researchers, conducted qualitative interviews with 26 children, aged 6-15 years, who had ADHD and sleeping difficulties.

Four categories emerged from the analysis of the interviews: (1) the use of weighted blankets requires commitment, including adjusting according to needs, preferences and adapting to the environment; (2) weighted blankets improve emotional regulation by creating a feeling of calm and safety; (3) weighted blankets change sleeping patterns by establishing new sleeping routines and improving sleep quality; and (4) weighted blankets promote everyday participation by enhancing daily functioning as well as balancing activity and sleep.

The findings suggest that using weighted blankets can help children with ADHD and sleeping difficulties manage their daily lives. The blankets were reported to improve emotional regulation, sleep quality, and the balance between activity and sleep. However, individual needs and barriers to using the weighted blankets may require individual assessment and close follow-up to ensure commitment to their use.

The study highlights the importance of including children's experiences in research and considering their perspectives when prescribing interventions like weighted blankets. Occupational therapists can use this knowledge to improve the assessment and delivery of weighted blankets tailored to individual needs. By incorporating the children's viewpoints, evidence-based clinical guidelines can be developed to enhance the health and well-being of children with ADHD.

Overall, this study contributes to the understanding of how weighted blankets can be beneficial for children with ADHD and sleeping difficulties. The findings support the use of weighted blankets as a sleep intervention and emphasise the need for individualised approaches in addressing the specific needs of children with ADHD.

You can find the entire study here.

»Some Parents Have Said That It Has Changed Their Lives.« – Ingrid Larsson, Study Project Manager

Since the study was published, Ingrid Larsson, the study's project manager, has been interviewed by Swedish national media: \"The result shows that children who use weighted duvets sleep longer at night and wake up fewer times.\" She adds: \"Some parents have said that it has changed their lives.\" In a recent article by NRK (Norwegian Broadcasting Corporation), Norwegian Isabel Torsvik and her mother and board member of ADHD Norway Telemark, Silje Torsvik Eek, talk about their own experience. After her teenage daughter started sleeping with a weighted duvet, she noticed a significant difference: “She got better sleep, which meant that she was more rested. She was able to concentrate much better at school and was more persistent with her homework after school.\"

In an interview with NRK, Berit Hjelde Hansen, specialist in child- and adolescent psychiatry as well as board member of the Norwegian Society for Sleep Medicine (Norsk Forening for Søvnmedisin), says that many people with ADHD experience sleeping problems and find a weighted duvet a helpful tool in alleviating them. She believes that a weighted duvet can help individuals suffering from sleeping problems but reasons that more studies are needed in order to learn more about its effects on different people, e.g. with different kinds of neurodevelopmental disorders apart from ADHD.

Weighted Duvets Increase Melatonin Levels

One more recent study has proven that the use of a weighted duvet enhances melatonin production at bedtime for healthy individuals. Secretion of the hormone melatonin signals to our body that it is time to sleep, which can help increase sleepiness. Read more about the study in this article.

This article was published on the 1st of June, 2023 and last updated on the 29th of February, 2024.

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Do you often lay awake at night without knowing why? Have you tried every method possible to get to sleep, but nothing seems to work? In that case your bedroom may be set at the wrong temperature. Although many people don't realise it, temperature has a large impact on the quality of your sleep.

Whether it's too hot or too cold, the wrong sleeping temperature will either keep you awake or cause you to sleep restlessly. That's why it's important to find your ideal bedroom temperature. This will ensure that you have a more peaceful night and help you wake up the next day feeling refreshed and energised.

The correlation between temperature and bedroom environment for a restful night’s sleep

Like so many other things, temperature affects our sleep. The ideal bedroom temperature varies from person to person: it will differ depending on individual preferences and environment. Some prefer to be cosy and warm under a thick duvet, while others prefer to sleep in a cooler environment. However, experts generally recommend keeping the temperature of your bedroom between 15.6 and 20 degrees Celsius. A temperature that’s too high or too low can have a negative effect on sleep. Too much humidity also leads to restlessness, insomnia, and a disrupted sleep rhythm.

Too hot or too cold? How the temperature of your bedroom affects your sleep

The temperature in our bedrooms has a significant impact on the quality of our sleep. As soon as it is too hot or too cold, our sleep quality is negatively affected, and sleep disturbances occur. But how exactly is our sleep affected by temperature?

Helping to fall asleep

The right temperature in the bedroom shortens the time it takes to fall asleep. If the temperature is generated in correctly, it helps your body to lower its own temperature in preparation for a restful night’s sleep. When the body’s temperature is lowered, it sends signals to the brain to enter sleep mode. However, if the temperature in the room is too cold or too hot during sleep, your body will automatically try to counteract the temperature instead of focusing on sleeping.

The impact on the stages of sleep

Falling asleep is not the only thing that is disturbed by the wrong temperature. Each individual sleep stage is also affected. An appropriate temperature helps us to achieve longer and deeper sleep stages – including REM sleep. This is essential for a good night's sleep.

During REM sleep, also known as dream sleep, there is increased activity in the brain. Memories and emotions are processed during this stage. If the temperature in the bedroom is too cool or too warm during sleep, our body is prevented from either reaching REM sleep at all or spending longer periods in this stage.

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Optimal temperature in the bedroom: how to create the perfect climate for sleeping

The quality of our sleep depends not only on the length of sleep and the sleeping environment, but also on the optimal bedroom temperature. A temperature that is too warm or too low puts the body under stress. But don't worry: there are various tips and tricks to create a suitable climate in the bedroom.

Optimal ventilation

An important measure to achieve an optimal bedroom temperature is ventilation. Open your window wide in the morning and evening and let fresh air flow into the bedroom as stale air is humid and warm. The high humidity then leads to uncomfortable sleeping conditions the following night. While the window is open, however, the door to your bedroom should be closed so that the new air doesn’t directly escape.

Important: During winter, you should not overdo it with ventilating. Throughout the colder season, cold air flows into the bedroom. Too much of it and the room temperature will drop drastically, preventing you from getting a good night's sleep.

Choose breathable bed linen

The right choice of pillows and duvets also has a significant impact on your bedroom temperature. Breathable bedding provides better air circulation and prevents heat and moisture from accumulating. Cotton, linen or silk are good materials for this. Polyester or nylon should be avoided as they promote sweating thus leading to an uncomfortable sleeping climate.

CURA specialises in breathable bed linen. Our pillows are filled with special materials that provide optimal ventilation and heat regulation. This way, excess heat and moisture can be deflected. Weighted duvets, also known as weighted blankets, will help you sleep better. For those who want to stay extra cool, we recommend our Lyocell weighted duvets.

In addition to breathable bed linen and weighted duvets, another way to regulate your bedroom temperature and create an ideal sleeping environment is with CURA's temperature-regulating wool mattress toppers. They are available in different sizes to fit your individual needs and preferences.

Regulating your room temperature

To regulate the temperature of your bedroom, there are other options such as a thermostat, a fan or air conditioning. A thermostat automatically adjusts the temperature of the room to ensure a comfortable sleeping temperature. This method is very effective and doesn’t require manual adjustment.

Alternatively, a fan or air conditioner can also help lower the room temperature. Fans support air circulation and provide pleasant cooling – an air conditioner also fulfils the same functions, but you should note that running this will have an impact on your electricity bill. Heating, on the other hand, increases the temperature while you sleep.

Do you sleep naked or with your clothes on?

If you are too warm at night – then sleep naked! This is a phrase that many people hear when they complain about the heat while sleeping. And indeed, your choice of clothing has an impact on the quality of your sleep. But the choice of clothing often depends on individual preferences and the room temperature. If it is too hot, sleeping without clothes on helps to regulate body temperature and provide adequate cooling. On the other hand, if it is cooler, pyjamas or other clothing will help to maintain body heat. However, make sure that the clothing is comfortable and doesn’t cause skin irritation, which can otherwise negatively affect the quality of your sleep.

Ultimately, it is important to pay attention to your own body and its needs in order to achieve an optimal bedroom temperature.

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The perfect bedroom temperature: what to consider throughout the different seasons

The appropriate bedroom temperature varies according to the season. In winter, the best temperature for sleeping is between 16 and 18 degrees Celsius. In summer, on the other hand, it is recommended to cool the bedroom to a temperature of between 18 and 20 degrees Celsius to make it easier to fall asleep.

Bedroom temperature in winter

During the colder winter months, it’s important to maintain a pleasantly high temperature in the bedroom to ensure a restful night. However, don't heat the room too much. If you turn up the heating directly to the highest number, the contrast between the room temperature and your body’s temperature will be too high. This causes your body to sweat and become stressed, which leads to restless sleep and a tired, drained body the next morning.

16 to 18 degrees Celsius may seem a bit cold at first glance. But the body naturally cools down during the night – a cooler room temperature therefore supports this process.

Bedroom temperature in summer

In summer, on the other hand, it’s often more difficult to find a comfortable sleeping temperature. If your room is too hot, the increased temperature makes it harder to fall asleep. To ensure waking up feeling refreshed and energised during the summer, try to keep your bedroom temperature between 18 and 20 degrees Celsius.

One way to lower the room temperature in your bedroom is to use an air conditioner. However, the unit should never hang directly above your head. If your face is directly in front of the cool draft, your mucous membranes will dry out. Worst case, your body may even suffer from hypothermia. Instead, position the air conditioner so that it indirectly and gently circulates the air in the room.

Important to remember: Never set the air conditioner to the highest setting. Too much cooling leads to a large temperature difference between your body and the surrounding environment.

How to find the right temperature for your bedroom

To summarise, a comfortable temperature in the bedroom is essential for good sleep. An environment that is too hot or too cold impairs sleep and leads to restless nights. Experts recommend a range of 16 to 20 degrees Celsius depending on the season. However, each person should listen to their own needs and preferences. Some prefer to be warmer, while others prefer to sleep in a cooler environment.

There are several ways to adjust your bedroom temperature. For example, using air conditioning, heaters or fans. But it is also important to make sure that there’s adequate ventilation and good humidity levels. So, take the time to find your ideal temperature and enjoy a restful night’s sleep.

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The rise of remote work has led professionals to seek new ways to improve productivity and overall well-being. While weighted duvets are well recognized as sleep aids, their benefits go far beyond the bedroom. In this article, we will explore how incorporating a weighted blanket into your daytime routine can help you stay focused, reduce stress, and enhance your work performance.

Understanding Weighted Blankets

Weighted blankets are designed to be heavier than traditional blankets, typically filled with materials such as glass beads or plastic pellets to provide gentle pressure when draped over the body. This pressure, known as Deep Pressure Stimulation (DPS), is believed to produce a calming effect, helping to alleviate stress and anxiety.

The Science Behind Weighted Blankets and Focus

When used during the day, weighted blankets can help remote workers and professionals to maintain their focus by fostering a sense of grounding and security. The gentle pressure from the blanket stimulates the release of serotonin and dopamine, neurotransmitters that regulate mood, and promote relaxation and well-being. Moreover, studies have shown that DPS can help reduce cortisol levels, the hormone responsible for stress, thus creating a more conducive environment for concentration and productivity.

Weighted Blankets and Mental Health

Mental health is crucial for maintaining productivity and focus. As remote work can sometimes lead to feelings of isolation or increased stress, weighted blankets can play a key role in improving mental well-being. By creating a sense of calm and security, weighted blankets can help alleviate symptoms of anxiety and depression, allowing remote workers to better manage their emotions and maintain a healthy work-life balance.

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Integrating Weighted Blankets into Your Daily Routine

There are several ways to incorporate weighted blankets into your workday to maximize their benefits:

1. Workspace comfort: Drape a weighted blanket over your lap or shoulders while sitting at your desk to create a cozy, comforting atmosphere that helps you stay focused on the task at hand.

2. Break time relaxation: Use a weighted blanket during short breaks to help you unwind and recharge. This can be especially helpful if you're feeling overwhelmed or struggling with work-related stress.

3. Meditation and mindfulness: Incorporate a weighted blanket into your mindfulness or meditation practice to deepen your sense of relaxation and improve the overall effectiveness of your practice.

4. Power naps: If you're someone who benefits from a quick power nap during the day, a weighted blanket can help you fall asleep faster and wake up feeling refreshed and rejuvenated.

Conclusion

Weighted blankets offer numerous benefits beyond the bedroom, making them a valuable tool for remote workers and professionals seeking to improve focus, productivity, and mental well-being. By integrating a weighted blanket into your daily routine, you can create a more comfortable, supportive work environment that fosters success and personal growth. So, why not give it a try and experience the transformative power of weighted blankets for yourself?

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Transitioning from wakefulness to sleep doesn’t happen in an instant. The brain needs signals from the environment to understand that it’s time to unwind. In this article, you’ll find our best tips for evening relaxation and preparing for a good night’s sleep.

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Here you can see all our weighted duvets.

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Historically, darkness and the drop in temperature that came with the evening were two loyal helpers in this process. In response to these external cues, we wound down our active pursuits and shifted to more passive activities. This allowed the brain – and the rest of the body – to adapt and prepare for sleep. As a result, we became tired and relaxed, perfectly ready to fall asleep when we went to bed.

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Today, our lifestyles, stable indoor temperatures, and constant lighting have drastically changed these conditions.

It is now much harder for the brain to recognise when it’s time to generate sleep signals. As a result, when we lie down at night, it can sometimes take a long time for both mind and body to switch into rest mode. This affects not only how long it takes to fall asleep, but also the quality of sleep itself and increases the risk of waking up during the night and struggling to fall back asleep.

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Mindset

If you don’t start to unwind in the evening, none of the other tips will have the same effect. A good idea is to set an alarm for 1–2 hours before bedtime as a reminder to start slowing down for the day. Remember, it’s not the time to solve problems or initiate new, stimulating thoughts.

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Almost regardless of the issue, you’re better off letting it wait until the morning. The expression \"sleep on it\" exists in almost every language for a reason. Let go of activating thoughts, allow your mind to relax, and trust that sleep will help you process problems far better than you can late at night while lying awake.

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Environment

Make sure your surroundings are as dark as possible during the last two hours before bedtime. Use candles and avoid bright or blue light, which often comes from LED lamps. Try to avoid screens from phones, tablets, computers, and TVs as much as you can.

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If you still use these devices, it’s a good idea to reduce the brightness. Most phones today have built-in settings that automatically lower screen brightness a few hours before bedtime – make sure to activate these features.

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It also helps to stay in a calm and tidy environment to minimise distractions. A peaceful external environment supports a peaceful inner state.

Activity

Ask yourself what helps you unwind, and you’ll likely find your own answers. Perhaps taking a warm bath or listening to an audiobook or calming music works for you. Maybe simply gazing out of the window or doing some gentle stretching helps you relax.

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Meditation and relaxation exercises are also excellent options.

If you’re keen to try but don’t know where to start, lie down, close your eyes, and simply pay attention to your breathing and all the sensory impressions that arise. Begin by focusing on what you hear for a few minutes. Then, take the time to feel your body, part by part, from head to toe. Do as many rounds as you like. When you’re ready, shift your full attention to your breathing without trying to control it. Notice the movements of your chest and abdomen. With every exhale, let go of the day a little more, and with each inhale, allow calmness to spread through your body.

Sleep Aids

There’s no shame in using available sleep aids. A cup of chamomile, rooibos, or another calming, caffeine-free tea can help you unwind. Just be careful not to drink too much close to bedtime, as it could lead to nighttime bathroom visits that disturb your sleep.

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Calming essential oils or scented candles with lavender or other soothing scents can also be helpful.

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Lying on an acupressure mat for 20–30 minutes can feel refreshing to some, while others find it deeply relaxing – learn how it affects you.

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Last but not least, we have the weighted duvet, which works just as well on the sofa as it does in bed. Gentle weight against the body triggers the release of calming chemicals that help you wind down.

Text: Filip Anderssonn

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We sleep, or try to sleep, for a third of our lives. CURA of Sweden finds out which are the best and most common sleeping positions, how to sleep when you're pregnant or have back problems and whether it's better to sleep with a pillow or not.

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During sleep, the body recovers and the brain processes the day's impressions. Sleep is important for our well-being but lots of us suffer from regular sleep problems or poor sleep quality. Even if you've slept well, you may wake up not feeling properly rested.

It's also not uncommon to wake up in the morning and suddenly have pain or soreness in a new part of your body. It can depend on your position whilst you were sleeping. It's important to have a good sleeping position to get the best out of your sleep and give your body maximum support, rest and recovery.

Your sleeping position affects your sleep quality because the sleeping position provides natural support for your spine. If your sleep quality is not great, or if you're pregnant or suffering from various types of pain, it might be a good idea to check your sleeping position and adjust it if necessary. CURA of Sweden finds out which are the best and most common sleeping positions, how to sleep when you're pregnant or have back problems and whether it's better to sleep with a pillow or not.

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Which sleeping positions are most common?

Side positions

Do you often fall asleep on your side with your legs higher up in the bed, but wake up on your back with your hands above your head? Then you have fallen asleep in the foetal position but woken up in the 'starfish'. Different sleeping positions suit different people, but the most common sleeping position is the foetal position where you lie curled up just like a baby in its mother's womb during pregnancy. 25% of the population sleeps in the foetal position, which is a very safe and natural position to sleep in. Sleeping on your side keeps your airways open and as a bonus your lower back likes this position too. However, there's a risk of waking up stiff with aching joints if you lie curled up and tense in the foetal position all night. It can also affect your deep breathing while you sleep. So stretch your legs a little, make sure that your back is straight and place a pillow between your knees to sleep really comfortably.

As we all know, to sleep like a log means to sleep deeply. Someone who actually sleeps like a log lies straight like a log on one side with their arms close to their sides. Just like the foetal position, the 'log' facilitates breathing and helps avoid sleep apnoea. It's an excellent position for keeping your back as straight and balanced as possible. If you suffer from acid reflux experts recommend sleeping on the left side, ideally with a large pillow under your head so that you are slightly elevated. This helps to relieve the discomfort.

'Stretch sleepers' sleep on their sides, with their arms outstretched as if they're searching for something. One leg can also be pulled up towards the stomach.

Positions on the back

The 'soldier' sleeps straight on their back as if on guard duty. Gravity helps balance the body and protect the spine. If you have pain in your neck, hips or knees, this is a good sleeping position for you. A pillow under the knees can provide extra support. However, this position is more problematic for snorers or those who suffer from breathing problems.

The 'starfish' is another way to sleep on your back. You have your hands outstretched over your head and your legs wide apart - like a starfish. As this is a back position, it's not suitable for snorers. It does, however relieve pain in the shoulders and can also be comfortable if you have back pain.

Stomach positions

When you sleep in 'freefall' you lie on your stomach with your hands under the pillow or out to the sides as if falling from the sky. This sleeping position is not as common, and it increases the pressure on your neck and back. If this is your favourite position, you can relieve the pressure on your back by placing a soft pillow under your lower abdomen. Choose a very thin pillow, or no pillow at all, to help your neck. Be careful with how you position your head. If you sleep with your head turned to one side during the night, the risk of overloading the neck increases and there's a risk of your back becoming crooked.

Which sleeping position is best?

A good sleeping position relieves the pressure on the spine and contributes to good sleep quality. This position varies from person to person. In general, it's better to sleep on your side or back because that doesn't strain your back and neck in the same way as sleeping on your stomach does. Over fifty percent of all adults sleep in a position that helps to reduce problems sleeping. If you're relaxed with your knees slightly raised, you stress the spine and shoulders as little as possible while keeping the airways fully open. Sleeping on the left side is especially beneficial, as it helps digestion and reduces heartburn. The disadvantage of sleeping on your side is that you can get stiff shoulders, and if your bed is too hard it can cause hip pain.Lie down in bed and roll over onto one side, preferably the left one

Use a pillow to support your neck and head

Pull your knees up slightly and place a pillow between them

Place additional pillows in any spaces between your body and the mattress, especially at the waist. This way your body gets the maximum support

Here's how to sleep comfortably on your side:

Lie down in bed and roll over onto one side, preferably the left one
Use a pillow to support your neck and head
Pull your knees up slightly and place a pillow between them
Place additional pillows in any spaces between your body and the mattress, especially at the waist. This way your body gets the maximum support

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Sleeping on the back – good for the body but worse for snorers

To relieve the body and avoid pain in the neck, it's good to sleep on your back. However, if you are a snorer - or your partner snores - you have probably already noticed that this is not the best sleeping position for you.

Also, if you suffer from breathing problems, or sleep apnoea, it's better to sleep on your side to keep your airways as open as possible. Sleep apnoea causes the airways to collapse during sleep, so if you sleep on your back, your tongue relaxes and ends up further back in the palate making the airways even more blocked. An extra pillow under your head, or sleeping in a half-sitting position, helps you breathe better if you have a blocked nose.

How to relieve back pain:

Lie flat on your back with your face facing the ceiling
Place a pillow for support under your head and neck
Place a small pillow under your knees
If necessary, place another pillow under your lower back or in other places where there are gaps between your back and the mattress

With or without a pillow?

Sleeping with a pillow can affect back and neck pain, and if you have a pillow that doesn't work for you, it can affect your sleep. The pillow should give your shoulders enough support and balance your back. It's important that your head rests in a neutral position in relation to the rest of your body, not too far forward or back. If you sleep on your stomach, a pillow can strain your back, so some people sleep with a very thin pillow or none at all.

If you sleep on your back or side, however, a pillow is preferable because otherwise your neck and throat will be under too much pressure. Choose a soft and adjustable pillow that can be used in different sleeping positions.

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Sleep positions for pregnancy

Sleep can be adversely affected in pregnancy due to a number of reasons. It becomes physically uncomfortable to sleep, as hormones change and lots of women are worrying about their new life as a mum. Half of all pregnant women suffer from sleep problems connected with pregnancy, according to research.

If you are pregnant, it's a good idea to sleep on your left side. This increases blood circulation to the heart, kidneys and uterus so the supply of oxygen and nutrients to the foetus increases. Also, the uterus doesn't press against your liver if you're on your left side. Lie in a loose and relaxed position so that your lungs and diaphragm aren't restricted. For extra comfort, you can place a pillow between your stomach and the mattress, and/or a thin pillow between your knees.

It's not dangerous to sleep on your stomach in the beginning of pregnancy. The foetus is protected by the walls of the uterus and the amniotic fluid. However, the longer the pregnancy progresses, the harder and more uncomfortable it becomes to sleep on your stomach. If you have back pain during pregnancy, this can also be aggravated by sleeping on your stomach. If you really like sleeping on your stomach, you can use a pillow shaped like a ring, with a hole in the middle, so the mattress doesn't press against your stomach.

Medical studies show that it's not good to sleep on your back at the end of pregnancy, as it increases the risk of a stillbirth. This is because the large blood vessel that carries the blood to the mother's heart can get squeezed between the spine and the uterus. This increases the risk that the foetus won't get enough oxygen.

It's recommended that you sleep on your left side from week twenty eight. If you wake up on your back at night, just turn onto your left side again.

Sleeping positions for newborns

Let newborns sleep on their backs to minimise the risk of cot death. This makes sure their airways stay open. Make sure it's not too hot and that baby's face is clear from bedding and pillows. Babies under three months old are safest sleeping in their own bed in the parent's room. When the baby is big enough to roll over onto their side or stomach, the risk of cot death is lower.

You can vary the baby's head position to avoid their head shape becoming a bit flat or slanted if their head is always resting in the same direction.

It's not clear what causes cot death. It's common for newborns and children under one year of age to have pauses in their breathing, but these don't affect their well-being. However, one cause of cot death could be that more frequent interruptions in breathing can lead to a lack of oxygen. It's not possible to see any signs before this occurs and it usually happens when the child is asleep.

Sleeping positions for babies

Babies and young children sleep in all the different sleeping positions equally. It's only when we become adults that the majority of us choose to sleep on our sides. At five months of age, a baby can usually turn over in its sleep on it's own and the risk of cot death is reduced. When older babies change their sleeping positions in their sleep, you don't need to move them back to sleeping on their backs.

Around the age of one, children are developing a lot and their sleep at night can become disturbed. Children can move around in their sleep, have dreams and nightmares and often change their sleeping positions. Be there for your child and give them as much closeness as they need.

Sleeping positions if you have a slipped disc

Slipped discs can be extremely painful, especially when it's time to sleep. Slipped discs can occur in the lower back or in the neck and the pain radiates to the arms or legs. Experts recommend sleeping on your side and trying a pillow between the knees. If you have a slipped disc in your lower back, it might be a good idea to put a pillow under your legs when you're lying on your back, so that you lie with slightly bent legs.

The best sleeping position for sciatica

If you suffer from sciatica, it's usually most comfortable to sleep on your side. Pain in the sciatic nerve is unpleasant and it can be uncomfortable when sleeping. It can help to sleep with a pillow between your knees, or below your knees. Avoid sleeping on your stomach.

Is it a good idea to sleep on your stomach?

The problem with sleeping on your stomach is that you can put too much strain on your shoulders, neck and back, and you may wake up in the morning in pain. If your pillow is high or you pull one knee up towards your chest, your spine gets twisted. Over time, this can cause even more pain.

However, sleeping on your stomach can be an advantage if you snore.

Can spooning affect your sleep?

Sleeping in the spoon position is when one person lies with their back against the other person's stomach. Touch is important for us humans and spooning gives us warmth and a feeling of security. This type of hug can make us feel better and less stressed, as secretion of the feel-good hormone oxytocin is increased. However, sleeping in the spooning position can disrupt your sleep if you feel too hot and don't have enough room in bed. You might have difficulty falling asleep or wake up during the night because you're sweaty.

Is complete darkness in the bedroom important?

In general, you sleep better if it's really dark in your bedroom. The sleep hormone melatonin is secreted when it gets dark outside, and that makes us sleepy. However, our inner clock can be disturbed by bright light, like the blue light that illuminates the screens on our phones and tablets. That's why you should keep electronic devices out of the bedroom, invest in blackout curtains and turn off your devices when you go to sleep.

Warm or cool?

Body temperature drops when we're sleeping, and is at its lowest around three to four in the morning. The body relaxes, heart rate decreases and blood pressure drops. That's why most people sleep better in a cool bedroom. The optimal temperature is between sixteen and eighteen degrees Celsius.

What's your sleep personality?

Most of us don't think about our sleeping position until we need to adjust it due to, for example, pregnancy or back pain. However, different sleeping positions can actually reveal something about our personality. British sleep expert Chris Idzikowski carried out a study on over one thousand British adults and was able to draw certain conclusions about our personalities based on how we sleep. Do you agree?

Sleeping in the foetal position is the most common choice, and means that you are tough on the outside but sensitive on the inside. You're often shy when you first meet someone but then relax.

If you sleep like a log, stretched out and on your side, with your arms by your sides, you are sociable and easy to get on with. You trust people but can often be a little gullible.

The 'stretch sleeper' sleeps on their side with both arms outstretched and has an open personality but can also be suspicious and cynical. They take a long time to decide, but once they have made a decision, they don't back down.

The 'soldier', lying on their back with arms by their sides, is generally reserved and silent. They don't make a lot of fuss, but are very demanding, both of themselves and others.

The person who sleeps on their stomach with their hands under the pillow, in the position called 'freefall', is sociable and cheeky but can be a little nervous. They don't handle criticism or extreme situations well either.

The 'starfish' who sleeps on their back with their hands above their head is often a good friend because they're helpful and good at listening to others. They rarely like to be the centre of attention.

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Sources

https://www.medicalnewstoday.com/articles/320870#best-positions

https://www.oastaug.com/the-best-sleeping-positions-for-your-neck-and-spine/

https://www.philips.se/c-e/hs/better-sleep-breathing-blog/better-sleep/whats-the-best-sleep-position-for-osa-sufferers.html

https://www.onhealth.com/content/1/best_sleeping_positions_sleep https://www.sleepfoundation.org/sleeping-positions

https://www.mayoclinic.org/diseases-conditions/sudden-infant-death-syndrome/symptoms-causes/syc-20352800

https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position

https://pubmed.ncbi.nlm.nih.gov/6740055/

https://www.healthline.com/health/best-sleeping-position

https://www.webmd.com/sleep-disorders/best-sleep-positions

https://www.sleepfoundation.org/sleeping-positions/starfish

https://www.medicalnewstoday.com/articles/sleeping-on-the-stomach-pregnant#is-it-safe

https://www.medicalnewstoday.com/articles/sleeping-without-a-pillow#risks

https://nyboneandjoint.com/blog/the-best-ways-to-sit-and-sleep-if-you-have-a-herniated-disc/

https://www.webmd.com/sleep-disorders/sleep-blue-light

https://www.healthline.com/health/healthy-sleep/what-does-your-sleeping-position-say-about-you#sleeping-position-and-personality

http://news.bbc.co.uk/2/hi/health/3112170.stm

https://medcline.com/blogs/acid-reflux/the-secret-of-sleeping-reflux-free

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We all yawn. But according to a recent CNN report, that simple act may signal something much more serious: chronic sleep deprivation.

Tiredness isn’t just a feeling – it’s a risk factor. From slower reaction times to poor decision-making and long-term health issues, lack of sleep impacts nearly every part of our lives. And yet, millions still underestimate its true cost.

Why the Less Sleep Myth Needs to Go

The long-standing guideline of getting eight hours of sleep per night has sparked debate for years. A common myth is that humans can \"train themselves\" to function on less sleep – without serious effects.

But this is no longer just theory. A recent study by the American Academy of Sleep Medicine confirms that a minimum of seven to eight hours of sleep is crucial for maintaining both physical and mental health. Anything less over time is not just suboptimal – it’s potentially dangerous.

When Tiredness Turns Dangerous

Despite mounting evidence, fatigue is often dismissed or normalised. But as CNN’s report highlights, sleep deprivation is a silent threat that affects not just individuals, but society at large.

Experts warn that:

Drowsy driving is a major cause of fatal traffic accidents
Fatigue in high-responsibility jobs, such as healthcare or transport, increases the likelihood of critical errors
Chronic sleep loss is linked to depression, anxiety, cardiovascular disease, and a weakened immune system

Put simply: tiredness impairs the brain much like alcohol – and ignoring it comes at a cost.

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Better Sleep Starts With the Right Tools

We know sleep is essential – but what can help when you struggle to get it?

At CURA of Sweden, we offer a science-backed, non-pharmaceutical solution: the weighted duvet.

Designed to provide gentle, even pressure across the body, it activates deep pressure stimulation – a method shown to:

Calm the nervous system
Reduce stress and anxiety
Promote deeper, more restorative sleep

A 2024 study published in the Journal of Affective Disorders Reports showed that adults with insomnia who used a weighted duvet:

Fell asleep faster
Woke up less frequently
Reported better sleep quality and lower anxiety levels

Fatigue Is Not a Badge of Honour

We’ve created a culture where pushing through exhaustion is celebrated. But the evidence is clear: sleep is not optional.

If you’re relying on caffeine, struggling to focus, or waking up more tired than you were before bed – it may be time to reconsider your approach to rest.

And sometimes, it starts with something as simple as the right duvet.

Discover the CURA Weighted Duvet

Experience the calming, sleep-enhancing benefits of deep pressure stimulation. Find your perfect weight and size – and start sleeping better, naturally.

Discover our weighted duvets

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A study from Uppsala University shows that the use of a weighted duvet increases melatonin in healthy young adults at bedtime. Secretion of the hormone melatonin signals to the body that it's time to sleep, and this can help increase sleepiness.

In a previous study, researchers found that the pressure of a weighted duvet can activate special sensors in the skin and stimulate brain areas that influence the release of feel-good hormones. A more in-depth study of the correlation between weighted duvets and the production of melatonin and oxytocin has recently been carried out by – among others – Christian Benedict, Sweden's leading sleep researcher. The study is unique in that it is the first sleep study to be done on healthy, young people with no previous sleep problems. The fact that they also exhibited melatonin secretion is an exciting result! The results have been published in the Journal of Sleep Research and in this article you can read a short summary of the study.

What is a weighted duvet?

You have probably heard of weighted duvets. Maybe you’ve even tried one yourself. These extra heavy duvets or blankets that are said to have a calming and sleep-enhancing effect have become increasingly popular in shops and in our homes.

A weighted duvet is exactly what it sounds like – a duvet with more weight than a normal one. CURA of Sweden offers weighted duvets for improved sleep quality, and has since its launch in 2017 become the leading brand in weighted duvets and other sleep-related products for the bedroom. You can choose from several different types of weighted duvets, ensuring that you will find one that suits your specific needs. It’s best to start with a lesser weight and then gradually increase the weight of the duvet.

A study by sleep expert Christian Benedict

Studies have shown that using a duvet with additional weight can alleviate insomnia, but the mechanisms behind this phenomenon have not yet been made clear. That's why a team of researchers, including sleep researcher Christian Benedict from Uppsala University, has enlisted the help of 26 healthy young men and women to investigate whether the use of CURA weighted duvets can increase the production of the hormones melatonin and oxytocin at bedtime. These hormones have a sedative effect, causing drowsiness and relief from stress. The study also investigated whether the use of a weighted duvet could reduce activity in the body's stress systems.

To investigate this, saliva was collected from participants while they were lying under a weighted duvet and a regular duvet, and then levels of melatonin, oxytocin, cortisol and sympathetic nervous system activity were measured to see if there were any differences.

How the study was conducted

The study is titled \"A weighted duvet increases pre-sleep salivary concentrations of melatonin in young, healthy adults\" and the results were published in early October 2022. The aim of the study was to investigate the influence of weight on the production of melatonin and oxytocin during bedtime in healthy young adults. As mentioned earlier, 26 people, 15 men and 11 women, of a young age and in good health were used to compare the difference between using a duvet that weighed about 12% of the person's total body weight, a so-called weighted duvet, and a regular duvet that weighed about 2.4 % of their total body weight.

The study involved subjects spending two nights in the laboratory, plus a so-called adaptation night to get used to the laboratory environment. They were also asked to use both a light duvet and a weighted duvet at home for a number of nights before the study was conducted. The volunteers were then given dinner, and sat in front of two light-emitting diodes at 300 lux throughout the evening (from between 19:00 to 21:00) in order for all the participants to have similar levels of melatonin. Melatonin is the hormone that tells the body it's time to sleep and is released at night. Between 9pm and 11pm, the lighting was dimmed to 5 lux, and the room was made dark between 11pm and 7am.

On one night, the test subjects slept with a light ordinary duvet and on the other night they slept with a weighted duvet from CURA of Sweden. Saliva was collected every 20 minutes between 10pm and 11pm to see the effects of the different duvets on melatonin, alpha-amylase, cortisol and oxytocin. Subjective fatigue was also monitored every 20 minutes between 10pm and 11pm and the next morning between 7am and 8am. This was done using the Karolinska Sleepiness Scale, which is a self-assessment questionnaire that measures sleep difficulties.

Demonstrated increase in melatonin at bedtime

What could be deduced from the study was that there were no major differences in subjective fatigue or total sleep time between a light duvet and a weighted duvet. However, what could be seen by collecting the saliva of the test subjects when they were lying under a weighted duvet or a light duvet was a difference in the melatonin level at bedtime itself - that is, the time from when the test subject went to bed (10pm) to when the lights went out (11pm). During this hour, salivary melatonin increased by 32%, which is incredibly exciting because melatonin is a hormone that makes you sleepy.

The secretion of melatonin is probably the body's main mechanism for making it tired and ready to fall asleep, but whether the observed increase in melatonin is what contributes to the sleep-enhancing and calming effects of weighted duvets reported in previous studies cannot be clarified. No differences in oxytocin, cortisol and sympathetic nervous system activity were observed with the use of a lightweight or a weighted duvet.

Hope for more sleep studies in the future

This study simply cannot identify the underlying mechanism for the observed stimulatory effects of the weighted duvet on melatonin. However, one explanation looked at earlier may be that the pressure from gravity activates cutaneous sensory afferents and transports sensory information via the spinal cord to the solitary nucleus in the brainstem. This area of the brainstem has projection pathways to the paraventricular nucleus of the hypothalamus, which is a brain area that hosts the parvocellular oxytocin neurons. Through their ability to influence other brain networks, parvocellular oxytocin neurons can promote calm and well-being and reduce fear, pain and stress. In addition, they are linked to the pineal gland and may thus affect the release of melatonin, which may explain the significant increase in salivary melatonin in weighted duvet users.

Although the study did not show any difference during sleep itself, this result does indicate that weighted duvets have a melatonin-enhancing effect at bedtime, which in turn may have a positive effect on overall sleep and time spent in bed. The study may simply help explain why some people experience improved sleep with weighted duvets, but a larger study is needed to establish the relationship with certainty. This study was conducted over a few nights with a relatively small number of subjects and shows only the immediate effect of the weighted duvet, but by studying subjects on a nightly basis over several weeks or months it would be possible to see if the melatonin increase is sustained over a longer period of time. Hopefully this is a study we will be able to take advantage of in the future!

Sleep well with weighted duvets from CURA of Sweden

In the meantime, if you experience anxiety or stress when going to bed, it might be worth trying our weighted duvets to see if they can have a positive impact on your night's sleep. You decide how much you want it to weigh and what materials it should be made of to suit your body and your preferences. The weighted duvets are available in weights from 3kg up to 16kg, and it's usually an advantage to start low and then increase the weight as you go to see what suits you.

Read more about the study for more detailed results on the increase in melatonin and the impact on oxytocin, cortisol and sympathetic nervous system activity. We hope this article has given you a better idea of how weighted duvets work and what effects they can have on the body in terms of sleep, stress and anxiety reduction.

Other sources:

https://www.1177.se/Stockholm/liv--halsa/sa-fungerar-kroppen/hormonsystemet/

https://onlinelibrary.wiley.com/doi/10.1111/jsr.13743

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It's not uncommon for babies to have problems sleeping. No matter how much of a good, patient parent you want to be, not getting proper sleep really affects your own health and mood. Good, regular sleep is important both for a baby's development and for the parents' wellbeing. A sleep schedule can help handle sleep problems.

A sleep schedule is a schedule with regular sleep times that are adapted to your baby's age. You put the baby to bed, wake it and feed it according to the schedule's fixed times.

Becoming a parent is one of life's most bewildering experiences. It's unbelievable that such a tiny being can change adults' lives so completely. It can definitely feel hard to measure up as a parent, and even harder to see to your own needs, especially if your baby doesn't have a regular sleep schedule, has difficulty calming down or often wakes up during the night. Most people can cope with the occasional bad night's sleep, but if you don't sleep properly night after night it has all sorts of negative effects. Your memory and ability to concentrate will be affected, you'll feel tired, your immune system will be weakened and you'll have difficulty performing simple daily tasks. It's also common for feelings to get the upper hand, making you overreact to things that you otherwise wouldn't get fixated on. That's why, when it comes to your wellbeing and parental duties, good sleep health is especially important.

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A baby's sleep cycle

Everybody, whether they're a baby or an adult, sleeps in cycles. An adult has about five cycles during an ordinary night. Babies have twice as many. And between each cycle, there's a greater risk of the baby waking up. So now you understand why it's so common for your nights to be disturbed by the baby screaming. According to experts, a newborn baby's sleep cycle lasts no longer than 30–45 minutes. The first part of their sleep cycle comprises shallow sleep, which is followed by light sleep. Then deep sleep, followed by REM sleep. All four phases occur in every sleep cycle. Both children and adults get their best and deepest sleep early on in the night. This is especially important for young children, since deep sleep is connected to growth hormones. That's why it can be especially frustrating for parents if their baby wakes up and is wide awake exactly when they want to go to bed. But it's not strange – that's exactly when the baby has already had several hours of deep sleep.

A newborn baby's sleep is governed primarily by being hungry or full, and all babies are different when it comes to how deeply they sleep. If your baby has difficulty distinguishing between night and day, and if they take a long time to calm down, then you may need help finding a more balanced rhythm. Partially for your baby, but mainly so you can get through the day!

This is why a balanced sleep rhythm helps you feel better

Sleep helps us recover from our daily lives, at the same time as it helps us charge our batteries for the coming day. It helps us process our feelings, and strengthens our brain. It's easy to disturb our sleep rhythm nowadays by using our phones and computers at night. We sleep best when we follow our natural circadian rhythms as much as possible , and eat and exercise regularly during the day. The body loves routines. This is the kind of sleep rhythm that you can try and teach your baby early on.

Five tips for finding your baby's sleep rhythm

Ensure that your baby is full A baby that has eaten its fill can sleep through two sleep cycles without waking up. A hungry baby, meanwhile, wakes up more often
Go to bed early too, and take the chance to get some good sleep at the same time as your baby
Teach your baby to differentiate between night and day. Be outside during the daylight and stimulate your baby by playing with it. When the evening comes, make sure that everything is calm and quiet, and remove distracting toys from your surroundings
Does your baby have difficulty calming down? Closeness and movement are good ways to deal with this. Rock your baby to sleep, or put them in a baby carrier. Push them around in a pram, or drive them around in the car. Relaxing music can also help. Ensure that the bedroom is cool, dark and safe
Reduce your expectations. Your baby changes and develops all the time, and all you can do is the best you can to help them. You're not alone. What you're trying to do is establish a routine that works specifically for you and your baby – one which your baby will then learn and recognise.

What is a sleep schedule?

A sleep schedule is a schedule with regular sleep times that are adapted to your baby's age. You put the baby to bed, wake it and feed it according to the schedule's fixed times.

If your baby sleeps irregularly, often wakes up during the night or has difficulty falling asleep in the evening, it can be a good idea to try and accustom them to a fixed sleep schedule. A sleep schedule gives you clear routines for bedtime, food and sleep. In other words, it's a kind of food and sleep clock for your baby! A sleep schedule can help you keep things in balance and plan your day. The times in a sleep schedule vary, of course, as the baby gets older. A four month-old baby sleeps twelve to sixteen hours a day, while a one-year-old sleeps around eleven to fourteen hours.

Routines create a feeling of security and orderliness for your baby. But above all, they also create these feelings for parents, helping you to be more organised. A sleep schedule will, hopefully, also help you with bedtime, since the baby will learn when it's time to sleep. If you know roughly when your baby is going to sleep, you can rest and recover at the same time.

When should I start using a sleep schedule?

When a baby is four months old, its sleep can be muddled to say the least! At the same time, a baby at that age has matured somewhat, and you may begin to see signs of a clear sense of rhythm. It might be a good idea to introduce a sleep schedule at this point.

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Sleep schedule for your one-year-old

It's common for babies to experience sleep problems around the age of one. A sleep schedule can help by creating fixed routines and hopefully better sleep for the whole family. One-year-olds sleep, on average, eleven to twelve hours every night, but you can't expect them to sleep more than five hours in one go. During the day, a one-year-old sleeps about two to three hours, divided over two stretches.

Sleep schedule for a one-year-old

Here you can see the rough sleep times for your one-year-old, depending on when they usually go to bed.

Put to bed Wake up Sleep 1 Sleep 2 Go to bed

o'clock o'clock o'clock o'clock o'clock

18.00 05.00 09.00 13.00 18.00

19.00 06.00 10.00 14.00 19.00

20.00 07.00 11.00 15.00 20.00

21.00 08.00 12.00 16.00 21.00

22.00 09.00 13.00 17.00 22.00

Adults with sleep problems also use sleep schedules to get better sleep, but usually as part of a bigger plan. This sleep schedule is based on how babies of different ages generally sleep - it's an average instead of an exact science. All babies are unique, and can have very different sleep rhythms. Remember that this sleep schedule only contains recommendations intended to make your day easier – it's not something you have to follow to the letter.

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Sources:

https://www.1177.se/Stockholm/liv--halsa/stresshantering-och-somn/somnsvarigheter/

https://www.folkhalsan.fi/vuxna/ma-bra/somn/

https://www.hjarnfonden.se/2016/10/varfor-ar-det-sa-viktigt-att-sova/#

https://rullavagn.nu/artikel/sa-funkar-bebisars-somncykler-och-darfor-vill-du-veta-allt-om-dem/

https://www.netdoktor.se/somn/artiklar/expertens-rad-sa-far-du-battre-somn/

https://rullavagn.nu/artikel/sa-gor-du-livet-med-bebis-enklare-satt-mat-och-sovklockan/

https://www.bebis.tips/somnschema-for-bebisar/ (Contains a good table!)

https://www.motherhood.se/somnschema/

https://www.yepstr.com/blog/barnpassning/barns-utveckling/somnschema/

https://www.sleepfoundation.org/interviews/fostering-sleep-in-the-family-dave-gibson

https://www.expressen.se/mama/barn-baby/somn/sovrutiner-behover-barn-det/

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Several studies show a connection between sleep and weight gain.

Professor Claude Marcus, one of Sweden's leading experts in obesity, explains that troubled sleep or too little sleep increases hunger, which can mean that you gain weight more easily.

A person is considered overweight when their BMI is over 25. In this case, the body has so much excess fat that it is harmful to your health. If somebody's BMI is over 30, then they are obese, and the body has so much excess fat that it can be regarded as an illness.

“Generally speaking, being overweight or obese leads to increased risks for many illnesses. High blood pressure, increased blood lipids (blood fats), type two diabetes and joint problems are among the illnesses which tend to arise when somebody is overweight and obese. Many of the illnesses that you can get because of obesity occur gradually and often without symptoms. It is therefore important to monitor blood pressure, blood lipids and blood sugar at least once a year if you suffer from obesity”, says professor Claude Marcus.

Reducing energy consumption

If you get too little sleep, your energy consumption is reduced, and your body stockpiles its fuel. All this can lead to an increase in weight. Feelings of hunger also increase, making it easier to gain weight. “At the same time, being overweight increases the risk of sleep problems as it may lead to troubled sleep”, says professor Marcus. Snoring also increases if you suffer from obesity and being overweight. This does not necessarily mean that losing weight is a guarantee that you will stop snoring – but there's a good chance.

Cardiovascular diseases

A connection between cardiovascular diseases and pauses in breathing while sleeping (sleep apnea) has been observed in studies of obese people.

– Obesity leads to a highly increased risk for sleep apnea, and the extent to which the risk increases grows along with the extent of obesity. “It is a very serious condition, and it is important that you seek medical help for it”, says Claude Marcus.

Sleep problems also increase the risks of the same illnesses that obesity leads to, such as high blood pressure and cardiovascular diseases. Sleep problems risk, therefore, worsening these illnesses.

Weight loss with weighted duvets

If you use a weighted duvet, you get better sleep and can wake up well-rested in the morning. That way, you can avoid daytime tiredness, which in turn increases the possibility that you will succeed in losing weight.

Text: Poul Heien

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A baby's sleep is one of the biggest challenges for a parent. All children are different and this also applies to how they sleep. Unfortunately, you can't expect to sleep as well as you did before having children, and one-year-olds sleep particularly badly.

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According to experts, every other one-year-old has problems sleeping or getting to sleep. It's completely normal and just part of a baby's life. However, when you're up in the night with a one-year-old that's waking up every other hour, you can feel lonely and unsupported. Here are some tips for how to cope with your one-year-old's sleep problems.

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How Much Does a One-Year-Old Sleep?

A one-year-old needs on average twelve to fourteen hours of sleep per day. Unfortunately, it's rare for a one-year-old to sleep through the night. A little child like this will sleep on average five hours without waking up. However, all children really are different the next. Some sleep through the night when they're just a few months old, whereas others wake during the night until they are several years old. They may need help to fall asleep again.

A One-Year-Old's Sleep Cycles

We all sleep in four different sleep cycles, and these repeat several times each night. The cycles are the same for children and adults, but a one-year-old's sleep cycles are significantly shorter than an adult's. One-year-olds also have more stages of shallow sleep, which explains why they wake up more easily.

Stage one: The child is drowsy and falls asleep. They are in a shallow sleep and wake up easily.

Stage two: Light sleep. The body relaxes and the brain is less active.

Stage three: Deep sleep. It's more difficult to wake a baby in this stage of sleep, and this phase is important for the baby's development and recuperation.

Stage Four: REM sleep is the period of sleep when we usually dream. REM is an acronym for 'Rapid Eye Movement'. Research has shown that REM sleep is important for creativity.

Is an Afternoon Nap a Good Idea or not?

Many children aged one still take naps twice a day, cutting down to one nap per day around one and a half to two years old. It's still important for children as little as this to sleep during the day. Some children even find it easier to rest in the evening and sleep better if they've slept in the afternoon, because they're not over-tired.

You can have a little rest while your baby naps, to help you cope with difficult nights.

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What If My Baby Doesn't Get Enough Sleep?

Sleep lets your child rest, both physically and mentally and improves their concentration and memory, as well as their ability to learn and to focus. The growth hormone is also secreted, and their immune system is strengthened. Lack of sleep can not only make your child whiny and grumpy, but their development, which takes place during nighttime sleep, could be disturbed. However, don't worry too much - new research from Canada shows that the development of children who don't sleep well is not inhibited by their poor sleeping.

How Your Baby Develops

Anyone who has a one-year-old at home knows how incredibly quickly they develop. From six to twelve months children learn so much, including 'gross motor skills', which they need to sit up, pull themselves up, stand and even walk. As for 'fine' motor skills, you've probably noticed that your child has suddenly started playing with toys and other objects, in new ways such as turning, pulling, poking and tearing things apart. Their cognitive abilities are also developing at record speed. Suddenly they want to look at picture books, play peek-a-boo, point and imitate what their parents say to them and teach them. Your child also becomes more independent and can suddenly hold a bottle or spoon by themselves or eat with their hands. All of this can affect their sleep.

In connection with these enormous developments, your child may become anxious and need to be close to you. One-year-olds also have a lively imagination that can interfere with their nightly rest. It's not uncommon for young children to have nightmares and these can last well into old age. Comfort and speak calmly to your child, until they have calmed down, but don't make too much of it, as that could cause the child to believe there really is something to be afraid of.

Lots of children start going to nursery when they're one. This is a huge change in their lives. Many children can suffer from separation anxiety, so it can feel especially important to be close to a parent during bedtime and at night.

The Most Common Sleep Problems for One-Year-Olds

Sometimes it's difficult to know why one-year-olds wake up. Here are some of the most usual factors to consider.

Does the baby have a full tummy and a dry nappy? Make sure your one-year-old eats properly during the day and goes to sleep on a full stomach. You don't want your baby to wake up hungry in the middle of the night. Also, make sure their nappy is dry. If you do need to change the baby during the night, do it in bed with the lights dimmed, so they know it's not time to get up yet.
Are you putting the baby to bed at the right time? Many parents keep their children awake late at night in the hope that they'll be completely exhausted and sleep longer. However, research has shown that it can have the opposite effect. According to recent studies, children who fall asleep later sleep less on average and children who have a parent near them when they fall asleep tend to wake more often during the night. Gradually get the child used to going to bed earlier. Some people think that sleep schedules work well for creating routines and having fixed sleeping times.
Do you have a good bedtime routine? Security and predictability are a signal to the brain that it's time to sleep. Choose three to four things you always do together every night so the child understands what comes next - sleep! Be clear and consistent.
Lots of closeness. A child who is around one is developing at a fast rate, and this often comes with a need for closeness and connection. Try to give your child what they need by being there for them. This can mean skin-to-skin contact, sleeping in the same room, on a mattress beside the child's bed or even in the same bed. Try different things and see what your child needs. And remember that this is a phase that will pass. It's unlikely you'll end up having a teenager in your bed!
Teach your child to fall asleep (and get back to sleep) without help. Gradually, you can help your child fall asleep on their own. The point is not to abandon the child in any way, but to teach the child to trust themselves and fall asleep again on their own if they wake up during the night. If you have a habit of rocking your child to sleep, try to do that less and less. Put your child in their bed when they're full and drowsy and sit next to them on the edge of the bed, then pat them and whisper to them. If your child wakes up when you lay them down, you may need to calm them by holding them in your arms for a while before you try putting them down again. This is a step-by-step process that doesn't happen overnight.

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Sleep With Your Child

Opinions are currently divided about sleeping with your child. Some people find it both comforting and practical, especially when breastfeeding, and the child automatically gets the close contact it needs. However, many healthcare specialists do not recommend co-sleeping with very young babies due to the risk of Sudden Infant Death Syndrome (a.k.a. cot death). For a one-year-old, however, the risk is not as great. Others feel there are disadvantages to sleeping together because it's too easy to wake each other up, especially if there are other siblings in bed. It's very much an individual decision. A compromise could be to let the child sleep on a mattress next to the parents' bed or for the parent who has the 'night shift' to put a mattress next to the child's bed.

Tips: What to Do if Your Child Wakes up at Night

Children who learn to fall asleep by themselves in the evening find it easier to get back to sleep again if they wake up in the night.

Get the child used to falling asleep with stuffed animals or blankets that they can find during the night if they wake up. Many children fall asleep more easily sucking a dummy or their thumb. Make sure there are several dummies in the bed in case they drop one. If your child wakes up and cries, you can calmly go to them without turning on the light and place a hand gently on them so that they feel your presence without you lifting them up. When your child starts to fall asleep again, remove your hand. Repeat until they have fallen asleep.

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How to Cope as the Parent of a One-Year-Old With a Sleep Problem

It's important that you as a parent don't forget your own needs and make sure you get the sleep you need to function properly as a parent. If you live with a partner, talk about how you're going to take turns with a baby that won't sleep at night. Will you alternate nights with your child, or will you take different shifts in the same night? Can the baby stay awake in bed with both of you if one of you manages to fall asleep, or will the one taking care of the baby that night sleep in the guest room or child's bedroom? Try and find out which works best for you. Ask for help from a relative or friend from time to time so you can get some proper sleep. This means really using your network of friends, especially if you're a single parent. Remember that it will get better with time. Be patient, but also don't be afraid to ask for help if you're struggling. You can ask your health visitor for help. And do yourself a favour - stop comparing yourself to others. Both you and the child are individuals, and everyone is different. Being a parent is one of the hardest roles to take on. You're doing the best you can and that's good enough.

Sources:

https://thl.fi/en/web/thlfi-en/-/new-study-provides-criteria-for-good-infant-sleep-for-the-first-time-individual-variations-large

https://www.1177.se/Ostergotland/barn--gravid/att-ta-hand-om-barn/barns-somn/barns-somn-i-olika-aldrar/

https://www.nhs.uk/live-well/sleep-and-tiredness/how-much-sleep-do-kids-need/

https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/child-sleep/art-20044338

https://raisingchildren.net.au/babies/sleep/understanding-sleep/sleep-2-12-months

https://www.childrensmn.org/educationmaterials/childrensmn/article/15314/developmental-milestones-6-to-12-months-/

https://eachnight.com/sleep/sleep-improves-impairs-creative-thinking/

https://www.whattoexpect.com/first-year/baby-sleep-problems.aspx

https://pubmed.ncbi.nlm.nih.gov/19285450/

https://rullavagn.nu/artikel/sa-somnar-bebisen-pa-egen-hand-steg-for-steg/

https://www.mcgill.ca/channels/channels/news/marie-helene-pennestri-reassures-parents-about-baby-sleep-patterns-326685

https://www.nationwidechildrens.org/specialties/sleep-disorder-center/sleep-tips-for-children

https://kidshealth.org/en/parents/nightmare.html

https://www.happiestbaby.com/blogs/toddler/toddler-wont-sleep

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Women take longer to fall asleep and suffer from sleep disorders more frequently than men. Stress and hormonal fluctuations are the main causes of sleep disorders in women. Do you also often experience restless nights? Here is what you can do about it.

What Are Sleep Disorders?

When we have trouble falling asleep or staying asleep, or when we feel constantly tired during the day, these are signs of a sleep disorder (insomnia). These symptoms can occur individually or simultaneously. If sleep disturbances occur only on a few occasions, it’s not a cause for concern. However, if sleep disorders persist for more than four weeks, we should seek medical help to determine the underlying causes, as chronic insomnia or another medical condition might be the root of the problem.

Women Are More Likely To Suffer From Sleeplessness

According to a German study by the Medical Faculty of the University of Leipzig in 2017, women (42 per cent) are more likely to suffer from sleep disorders than men (29 per cent). This study analysed data from over 9,200 participants from Leipzig in Germany. According to the study, 36 per cent of those surveyed had trouble falling asleep.

These Are the Most Common Sleep Disorders in Women

For decades, sleep research primarily focused on men. As a result, specific female sleep problems were much less explored. Although the causes of sleep disorders in men overlap with those in women in many areas, there is a significant difference: female hormones. Fortunately, studies are now increasingly examining the sleep problems and needs of women specifically, which have shown to change with age. The most common sleep disorders in women include:

\nChronic insomnia: Those affected are unable to fall asleep or stay asleep. Waking up too early in the morning is another symptom. Persistent sleep deprivation often leads to high blood pressure, cardiovascular diseases, diabetes, or impaired immune function.
\nRestless legs syndrome: The uncontrollable urge to move the legs is often accompanied by stabbing or cramping sensations in the legs.
\nSleep apnoea: The cessation of breathing for at least 10 seconds, accompanied by loud and irregular snoring and audible pauses in breathing, is unfortunately not just a male problem.
\nCircadian rhythm disorder: The internal clock is disrupted, leading to difficulties in falling asleep at regular times, such as due to shift work. As a result, you may feel tired and exhausted when you should be awake.

Younger Women Are Less Likely to Suffer From Sleep Disorders

Women, especially from middle age onwards, often struggle with sleep disorders. A Swedish study has shown that 20 per cent of women aged 38 suffered from sleep disorders. By the age of 85, this figure increased to 45 to 50 per cent.

Causes of Sleep Disorders in Young Women

Menstruation, pregnancy, and motherhood are common reasons for disrupted sleep or a poor sleep quality in young women. A lack of sleep can lead to long-term exhaustion and daytime sleepiness.

Sleep Disorders in Middle-Aged Women

In middle-aged women, age-related hormonal fluctuations are responsible for poor sleep quality, particularly changes in the hormonal balance due to menopause. In addition to hormonal changes, physical factors such as hot flushes, breathing difficulties, or arthritis negatively affect sleep. Stress, depression, and anxiety are other negative factors that are often accompanied by sleeplessness.

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Hormones as Hidden Sleep Disruptors

Female hormone levels fluctuate significantly during the menstrual cycle, pregnancy, and breastfeeding, as well as during menopause and the periods leading up to and following it. These hormonal changes can be profound enough to cause sleep disorders. In a study by the National Sleep Foundation, 23 per cent of women reported experiencing sleep disturbances before menstruation, and 30% reported poorer sleep during their period. Various periods in a woman's life can disrupt hormonal balance to such an extent that it triggers sleep disorders:

Monthly cycle
Pregnancy
Breastfeeding
Menopause

The Influence of the Menstrual Cycle

A study by Rush University in Chicago identified specific days in the menstrual cycle when women experience reduced sleep quality. This is particularly evident before and after menstruation, on days with significantly lower hormone production, especially when the FSH level (FSH = follicle-stimulating hormone) is particularly low.

FSH plays a crucial role in ovulation and the regulation of the menstrual cycle. The hormones oestrogen and progesterone, which also govern the menstrual cycle, have a similar impact on the circadian rhythm and sleep.

Sleep Disorders During Menstruation

The Rush University study confirms that many women experience significantly worse sleep during their periods. During this time, REM sleep phases (the dream sleep phases) are shortened. As oestrogen levels stabilise post-menstruation, hormonal balance improves, and REM sleep phases return to normal.

Generally, sleep problems are most prevalent at the beginning of menstruation and tend to decrease afterwards. However, it's important to note that menstrual-related tension could potentially lead to chronic insomnia.

Common sleep disorders in healthy women before ovulation include:

Night waking
Increased sleepiness
Heightened daytime sleepiness
Fatigue
More frequent and intense dreams

Sleep disorders may even cause premenstrual symptoms, such as:

Stomach cramps
Irritability
Mood swings
Sudden, intense hunger

Sleep Disorders During Pregnancy

For many women, the need for sleep increases at the beginning of pregnancy due to the heightened production of progesterone. However, during the later stages, especially in the last trimester, many women suffer from significantly poor sleep quality.

This is confirmed by a recent study from Taiwan: 300 non-pregnant women were compared with 150 women in the second and third trimesters of pregnancy. 60 per cent of pregnant women reported significant sleep disturbances. Among non-pregnant women, this figure was 48 per cent.

Altered Sleep During Pregnancy

Studies have shown that during pregnancy, deep sleep, which is essential for physical and mental recovery, decreases, while nighttime awakenings increase. Some women also have difficulty sleeping in certain positions. Sleep disorders in the last trimester of pregnancy often result from:

Back pain
Leg cramps
Heartburn
Movements of the unborn child
General discomfort
Increased need to urinate
Breathing difficulties during sleep such as snoring and short periods of apnoea

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Sleep Disorders in Women Aged 40 and Above

From the age of 40 to 45, women typically enter menopause: fertility declines, menstrual periods often become irregular, and eventually cease with menopause.

Are Increased Sleep Disorders During Menopause Normal?

Yes! 54 per cent of women suffer from sleep disorders during the postmenopausal period. This is largely due to altered hormone production, which directly impacts sleep. Other hormones critical to sleep are also negatively affected.

How Hot Flushes Affect Sleep

Hot flushes, severe night sweats, and palpitations are caused by decreased estrogen levels. These symptoms, although short-lived, can occur frequently enough to significantly disrupt sleep.

A recent study of 149 women aged 40 to 59 (of whom 33.6 per cent were in menopause) shows that more than 40 per cent of the participants struggled with hot flushes at night, with 33 per cent experiencing pathologically increased daytime sleepiness.

Tips for a Healthy Sleep in Women

Whether we sleep well and restfully depends on several factors. A good start is to make sure we are sufficiently comfortable. A mattress tailored to your needs, suitable pillows and, for example, a weighted duvet from CURA of Sweden, which exerts a pleasant pressure on the body, can help. This is because the weight of a weighted duvet or weighted blanket stimulates the body to release the so-called feel-good hormone serotonin and reduces levels of the stress hormone cortisol. At the same time, the weight boosts the production of our sleep hormone melatonin.

Additionally, the following tips can help to ensure a good night's sleep:

Stick to a regular sleep schedule by going to bed and waking up at the same time each day.
Only go to bed when you feel genuinely tired.
Establish bedtime rituals, such as a warm bath, gentle yoga, soft music, or a ten-minute read to help you wind down and relax.
Avoid intense exercise sessions in the last four to six hours before bed; opt for easy walks or stretching exercises instead.
Limit caffeine intake, particularly in the six hours before bedtime.
Avoid alcohol and nicotine before bed.
If possible, refrain from using sleeping pills.
Ensure your bedroom is cool, well-ventilated, and free from distractions like noisy alarm clocks, tvs, or light sources.
Consider separate sleeping arrangements if your partner's snoring disrupts your sleep, or try using earplugs.

A Positive Note to End On: Sleep Disturbances in Women Can Be Alleviated

Both men and women often struggle with sleep disorders and difficulties falling asleep. Although many symptoms are similar, women frequently face additional responsibilities on top of work-related stress. Even today, a significant portion of the responsibility for children and household chores still falls on women. Furthermore, hormonal fluctuations—triggered by menstruation, pregnancy, breastfeeding, or menopause—affect the well-being and sleep quality of many women.

These fluctuations can lead to insufficient production of melatonin and serotonin, which are crucial for the sleep-wake cycle and its proper functioning. During menstruation, estrogen and progesterone levels drop, potentially causing physical and emotional issues throughout the month that can severely disrupt nighttime sleep. However, significant relief can be achieved through exercise, relaxation techniques, and proper sleep hygiene.

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If we don't get the recovery that sleep provides, we can feel even more stressed and anxious, and a vicious cycle begins. Both exercise and meditation make the brain release hormones that help us feel good.

CURA of Sweden explains how meditation and mindfulness are good for sleep and has some simple exercises you can use night after night.

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What is Meditation?

Meditation means that you focus your thoughts on one object, activity or thought in order to reach a state of physical and mental relaxation and tranquillity. The aim is to calm the mind and improve well-being by reducing stress and silencing or ignoring the thoughts that constantly bother us.

Meditation is a practice with its origins in Hinduism, and is thousands of years old. Nowadays, meditation is found in many cultures around the world. Buddhism describes meditation as 'resting effortlessly in what is'. No matter how or where one meditates, the aim of meditation is to achieve mental clarity and inner peace.

There are many different ways to meditate. Usually you meditate by silently repeating a word (a so-called mantra), focusing on a single point or, for example, on your own breathing. When you repeat a mantra, thoughts are released and it becomes easier to concentrate while you become more conscious. There are also guided meditations that focus on the whole body or on parts of it. Some meditations also involve prayer, sound or colours.

Why Meditation Is So Good for You

Nowadays scientists are conducting more and more research into the effects of meditation. Research has revealed that meditation improves our cognitive flexibility, concentration, memory capacity and ability to regulate our emotions. These are all qualities that help us make more thoughtful and compassionate decisions.

Physiologically, both breathing and heart rate decrease when you meditate and less of the stress hormone cortisol is released. The body's healing ability also increases. Meditation causes the brain to release a cocktail of happy hormones. The pain-relieving happiness hormone endorphin increases, along with the feel-good hormone serotonin, and the love hormone, oxytocin. Meditation also increases the amount of the sleep hormone melatonin which explains why we sleep better when we meditate.

Meditation lowers the activity of the sympathetic nervous system, which is the involuntary nervous system responsible for raising blood pressure and heart rate and preparing the body for physical activity. As well as this, meditation increases the activity of the parasympathetic nervous system, which works when the body is resting.

The Difference Between Meditation and Mindfulness

Mindfulness is a type of meditation and roughly means 'being consciously present'. You train yourself to only observe your surroundings, and allow thoughts to come and go, without reacting to them or judging them. The point of mindfulness is to focus on the present without worrying about the future or processing the past. Mindfulness is used, among other things, to manage stress, anxiety, depression and sleep problems.

In meditation, mindfulness and also yoga, breathing is very important. Your stress level, heart rate and blood pressure drop when you breathe deeply. Then a signal is sent to the brain to calm down, which affects you both physically and mentally.

Deep breathing with your stomach, so-called diaphragmatic breathing, can be an effective way to relax and reduce stress levels if you have difficulty falling asleep. The focus of the breath is shifted down from the chest to the abdomen. Sit on a chair or lie down, and breathe through your nose. Put one hand on your chest and one on your stomach. Push your stomach out as you inhale and draw in the air as far down into your lungs as possible. Relax your stomach as you breathe out. The hand on the stomach should move more than the one on the chest. It should go up and down when you breathe in and out.

How Meditation and Mindfulness Can Help You Sleep Better

Many studies on meditation have shown that it reduces stress and anxiety and increases well-being. Meditation also helps you sleep better as it creates a state of relaxation. Research shows that mindfulness, meditation and exercise can help with falling asleep and improve the quality of sleep itself. This works for both elderly people as well as people with chronic sleep disorders.

It's not yet fully known how meditation affects sleep, but it seems to cause changes in the brain that can result in better sleep. The more you meditate, the better the effects on your stress level and well-being, which can lead to better sleep. Meditation doesn't have to take long. Studies have shown that daily, short meditation exercises of just thirteen minutes improved participants' memory, concentration and mood.

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Tips: Exercises to Help You Sleep Better

Practicing Meditation

Meditation takes practice. That's why you shouldn't give up if it feels pointless or you can't concentrate. Start with just a few minutes each day and gradually your experience will change. Find a quiet and peaceful place and sit or lie down. Close your eyes and breathe slowly. Focus on breathing in and out. If thoughts come, don't focus on them. Instead, just let them pass. Continue to focus on your breathing.

You can also choose a mantra to repeat. Start by saying it out loud to yourself, then whisper it, then finally say it quietly in your head. You can create your own positive affirmations or mantras such as \"I am good\" or \"Love and light\". Find something that makes you feel strong.

An Easy Mindfulness Exercise

Do a simple body scan. Sit comfortably with your back straight, or lie on your back. Close your eyes and focus on your breathing. Focus on your body, part by part and think about how you feel. Start with the soles of your feet, your toes, your ankles and so on, working your way up. This is how you scan your body.

Deep Breathing Exercises

Pranayama is a breathing exercise for de-stressing. Sit comfortably keeping your back straight.

Place the right thumb over the right nostril and the right index finger over the left nostril. Breathe out.
Then close the right nostril with the right thumb and inhale through the left nostril. Count to four in your head.
Now close the left nostril and hold your breath while counting to four.
Then open your right nostril and exhale for four.
Hold your breath again for four counts.
Inhale again into the right nostril for four.
Close your right nostril with your thumb and hold your breath for four.
Breathe out through your left nostril for four and then hold your breath for four.
Now you have completed one set. Repeat at least four times.

Yoga for Better Sleep

There are several good yoga exercises for relaxation and sleep:

Legs Against the Wall: lie on your back and stretch your legs towards the ceiling at an angle of 90 degrees. If that feels too difficult, rest your feet against a wall and push your buttocks against the wall to hold a 90-degree angle. Let your arms fall to your sides and relax for at least five minutes.
On Your Back with Butterfly Legs: lie on your back, bend your knees and pull your feet towards your buttocks. Let your knees fall to the sides and down to the floor like 'butterfly wings'. Relax with your arms out by your sides.

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Apps for Meditation and Mindfulness

There are lots of mindfulness and meditation apps available to choose from. Many of them also have meditation exercises with a focus on improving your quality of sleep. YouTube has plenty of guided meditations and yoga exercises for all levels and needs.

With the help of technology, you can easily find different ways to unwind and sleep better. Guided meditation for beginners. Most are available in free or paid versions.

Headspace – the classic meditation app. Exercises for beginners.
The Mindfulness App – mindfulness and meditation.
Stop, Breathe & Think – helps young people under twenty-five to meditate and practise mindfulness.
Calm – a popular meditation app with guided meditations, stories and sounds.
Smiling Mind – a free meditation app created by a non-profit organisation. Aimed at young people.
Insight Timer – a large selection of meditations and mindfulness exercises.

Sources:

https://www.healthline.com/nutrition/12-benefits-of-meditation

https://www.nytimes.com/guides/well/how-to-meditate

https://www.health.harvard.edu/blog/8753-201512048753

https://www.takingcharge.csh.umn.edu/what-mindfulness

https://en.wikipedia.org/wiki/Buddhist_meditation

https://en.wikipedia.org/wiki/Meditation

https://en.wikipedia.org/wiki/History_of_meditation

https://pubmed.ncbi.nlm.nih.gov/31982328

https://www.rcpsych.ac.uk/docs/default-source/members/sigs/spirituality-spsig/avdesh-sharma-meditation-as-medication2.pdf?sfvrsn=13e6a51_2#:~:text=There%20is%20evidence%20for%20increased,serotonin%20activity%20in%20the%20brain.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769029/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6784812/

https://link.springer.com/article/10.1007/s12035-013-8468-9

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328970/#:~:text=Meditation%20increases%20melatonin%20concentration%20by,pg%20ml%3B%20unpublished%20data).

https://www.healthline.com/nutrition/12-benefits-of-meditation

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726

https://www.sleepfoundation.org/insomnia/treatment/meditation

https://pubmed.ncbi.nlm.nih.gov/26900914

https://www.healthline.com/health/meditation-for-sleep#how-to-meditate

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Do you often wake up feeling tense or with back pain? A lot of the time, a wrong or worn-down mattress or mattress topper can be the culprit. While a topper adds an extra layer of comfort and support to your sleeping surface, a mattress is an even more long-term investment playing an important role for your sleep quality. A new mattress can work wonders, but how can we choose the right one to achieve a healthy, restful sleep? Read our tips to guide you to the mattress type that's perfect for you.

When Is Our Sleep Negatively Impacted by a Mattress?

If our mattress is worn out, too small, too hard, too soft, or simply of poor quality, our muscles cannot relax properly while we're sleeping and our bones are not adequately supported. Unfortunately, if a mattress does not fulfill its supportive function optimally, it can lead to back- or leg pain. Our sleep also serves to regenerate the intervertebral discs. In the process, they fill up with a nutrient-rich fluid. If we sleep badly at night, the intervertebral discs may not be supplied with enough of this fluid, which increases the risk of disc ailments.

These are further body signals that indicate a poor mattress:

Circulatory problems (numbness in hands and feet)
Shoulder pain
Pain in the sacrum area (junction between the spine and pelvis)

Sleepless Nights? How You Can Tell If It's Time for a New Mattress

There are various reasons why your mattress may not provide the right conditions for healthy sleep.

\nMattress age: On average, our mattresses are in use for seventeen years. However, after around eight to ten years, most mattresses are already worn out and the elasticity and other body-supporting properties have deteriorated significantly.
\nBody weight: You have gained or lost a significant amount of weight, which may cause the mattress to no longer meet your individual requirements.
\nPregnancy: The baby bump makes it increasingly difficult to find a comfortable and relieving sleeping position on your existing mattress.
\nSleeping position: You have changed from a back sleeper to a side sleeper, for example to counteract snoring at night.
\nHeight: You are still using the same mattress as when you were younger, but have grown in the meantime - and your feet now reach over the edge of the mattress when you are lying stretched out.
\nBack problems: You're already experiencing issues with your back or discs and may therefore need a specially designed orthopedic mattress.
\nAllergies: In addition to house dust mites, mattresses can also contain chemical substances or natural materials causing allergic reactions that can affect our sleep.

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Sleep Like On Clouds: How to Find the Right Mattress for Healthy Sleep

Unfortunately, there is no such thing as a mattress that fulfills all requirements equally. After all, we are not standardised people with standardised heights and weights. Even our idea of what makes a mattress comfortable depends on our individual preferences and needs. If you experience pain or have any physical limitations, you should also adapt your mattress accordingly.

Pay Attention to Quality and Seek Advice

Only a well-supported spine promotes the regeneration of our intervertebral discs, relieves tension, alleviates back pain, prevents circulatory disorders, and ensures a healthy sleep rhythm. It is therefore best to lie on a high-quality mattress that has been specially selected for you. Always seek out expert advice when buying and, if possible, test whether you have found the right mattress for your healthy sleep by trying it out or sleeping on it at home for a while.

What a Good Mattress Should Offer

You should consider the following criteria when choosing a mattress:

Even distribution of the pressure load (to relieve pressure points),
Balanced body position,
Preservation of the spine's natural double-S shape when lying on your back (supine position),
Formation of a straight line from the cervical to the lumbar vertebrae when lying on your side (lateral position).

What Characterises the Right Mattress

These characteristics make a mattress perfect:

\nElasticity: The mattress adapts to the contours of your body in the best possible way. Pressure-intensive parts of your body such as the shoulders or pelvis sink in comfortably and prevent pressure points. The neck, back of the knees, and loins are in contact with the mattress without any hollow space in between the mattress and your body when lying on your back.
\nFlexibility: The mattress immediately adapts to the respective body type in every sleeping position, regardless of body shape, weight, and height.
\nStability: Regardless of your preferred sleeping position, a mattress with the right individual firmness level offers your body support and stabilises it. Because pressure points can cause unpleasant tension and pain, your body should lie as pressure point-free as possible from head to toe.

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How to Choose the Right Mattress Firmness Level

There are some factors and orientation guidelines to help you find the right mattress for you: your body weight, height, and preferred sleeping position. Usually, the suitability and firmness for a certain body weight are described with the letter H (hardness). You can choose between five firmness levels: The higher the level, the more resilient the mattress.

Degrees of Firmness According to Body Weight

Choosing the right firmness level for a mattress is crucial for a restful night's sleep, in which our body weight plays an important role. This is because different weights have different requirements regarding the support and comfort of a mattress. The different firmness levels are therefore categorised as follows:

Firmness level H1: very soft, up to 60 kg (132 lbs)
Firmness level H2: soft to medium firm, up to 80 kg (176 lbs)
Firmness level H3: medium to firm, from 80 kg (176 lbs)
Firmness level H4: firm, from 100 kg (220 lbs)
Firmness level H5: very firm, from 130 kg (286 lbs)

Even Our Height Matters

Because the same weight is distributed differently on the mattress depending on your height, you should take this into account when choosing the right mattress. There is a simple rule of thumb for the calculation:

Body weight in kg (Height - 100) → recommended firmness level: firm

Two Examples

You can use the following examples to determine which firmness level is best for you:

You weigh 55 kg and are 165 cm tall: 165 - 100 equals 65. Because 55 is lower than 65, you can opt for a soft mattress H1 to H2.

You weigh 92 kg and are 186 cm tall: 186 - 100 equals 86. Because 92 is greater than 86, you should choose a mattress with firmness level H3 or H4.

Mattress Firmness and Sleeping Positions

While the above formula provides you with a great orientation when it comes to choosing the right firmness level for you, you should even consider your preferred sleeping position. Depending on whether you mostly sleep on you back, stomach, or side, your new mattress' properties should optimally support your body accordingly.

Back and Stomach Sleepers

Sleeping on your back or stomach, your weight is spread out rather evenly on the mattress. To prevent the formation of a hollow back and to make sure the hips are supported, a back or stomach sleeper should aim at a slightly firmer mattress.

Side Sleepers

When you mostly sleep on your side, a rather small surface area is in contact with your mattress, which can create distinct pressure points. To prevent pain, for example on your shoulder and hip, and to ensure optimal spinal alignment, side sleepers should opt for a softer mattress.

Varying Sleeping Positions

If you tend to vary your sleeping position quite a lot and don't have a preferred one, a medium-firm mattress might be the best fit for you to ensure moderate support for your spine and body while lowering the risk of pressure point pain.

Of course, all of the above are only guidelines. If you feel like you sleep more comfortably on a soft sleeping surface, you can of course also choose a lower firmness level, for example, H2 instead of H3 or vice versa. However, you should be able to test the mattress you choose to ensure that it offers the right sleeping experience for you. Therefore, if you decide to buy your mattress online pay attention to the availability of a trial period.

Not Every Mattress is Right for Everyone: Mattress Types and their Characteristics

When looking for the right mattress to achieve a healthy and restful sleep, you will quickly realise that there are many different types of mattress. We have summarised the most common mattress types below, including their advantages and disadvantages.

SPRING MATTRESSES

Today, mainly pocket spring mattresses are available. In order to achieve a high degree of adaptation to the body, high-quality models contain around 500 steel springs. These are individually sewn into fabric pockets in the spring core.

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