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Blog_1236

Sleep is an important part of having a healthy lifestyle. Studies have shown that the quality of sleep can affect how we perform on a day-to-day basis. Learn more about how!

<p>To have good health, you need to focus on four things: nutrition, exercise, relaxation and restorative sleep. Interestingly enough, the two pillars that are most connected are exercise and sleep. This may be because a lot of what is needed for us to recover from exercising can be done through sleep - it's how our body heals itself!</p>
<p><img alt="The quality of sleep you get can affect daily performance." src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/CAN_Matt_Sleep-to-Perfrom_1.jpg" title="CAN_Matt_Sleep-to-Perfrom_1.jpg" width="700" /></p>
<p>When we're performing well, it's important for us to take a break and recover as much as possible. Sleep helps us do that; not only physically, but also in terms of our mental alertness. When an athlete is performing at high levels, time for the body to recover is imperative to the goals set and level of success expected.</p>
<p>So how does recovery happen for us to perform better?</p>
<h2>What Happens When We Sleep?</h2>
<p>Sleeping may seem like a passive activity, but there are a lot of things happening inside our body when we rest. It is important to use the best bedding for your needs and make sure you have easy access to the tools that provide optimal sleep. This will help your body produce more energy, which leads to better recovery.</p>
<p><img alt="After a deep restorative sleep, we are more prepared to perform." src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/CAN_Matt_Sleep-to-Perfrom_2.jpg" title="CAN_Matt_Sleep-to-Perfrom_2.jpg" width="700" /></p>
<p>When our head hits the pillow, we begin the first of 5 stages of sleep. Our muscles calm, and our eyes slowly stop moving. Our eyes move quickly back-and-forth beneath the eyelids, but any disturbance during this stage would cause us to awaken easily. In Stage 2 we are actually asleep and unaware of our surroundings, our body temperature drops, and our brain waves slow down. In Stage 3, brain waves slow even further as we enter a deep sleep state. Next, in Stage 4, muscle tissues begin to repair, and growth hormones are released &ndash; these are essential to increasing an athlete&rsquo;s performance. Once we have reached Stage 5, usually starting around an hour and a half after Stage 1, we are in a dream state. While typically brief, Stage 5 is where the brain is stimulated, and dreams are thought to enable it to sort through the information it has accumulated throughout the day.</p>
<p>Interruptions during any of the above listed stages interfere with the overall quality of our sleep and hinder important repair processes. Not getting enough sleep hours can affect our athletic performance and mental sharpness. Brain fog, memory loss, lack of motivation, compromised momentum, reduced reaction time are all possible along with poor decision-making and irritability.</p>
<h2>The Variables of Quality Sleep</h2>
<p>Experts suggest that our sleep requirements change as we grow older, and it is also dependent on our activity levels. The role of sleep in human performance and well-being is crucial; although some people can function on just a few hours&rsquo; sleep, the right amount to repair and restore one&rsquo;s body must be achieved. While pre-schoolers require 11 to 13 hours, teenagers 14 to 17, most adults can achieve good quality daytime functionality with 7 to 9. Studies also suggest that moderate to vigorous exercise will increase the quality of sleep and reduce the time it takes to fall asleep, but we can only benefit if we are using the correct <strong><span style="text-decoration: underline;"><a href="/catalog/mattresses" title="mattress">mattress</a></span></strong> and <span style="text-decoration: underline;"><strong><a href="/catalog/mattress-bedding-bed-pillows" title="pillow">pillow</a></strong></span>.</p>
<p><img alt="Try not to nap too close to bedtime, since it can affect sleep patterns." src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/CAN_Matt_Sleep-to-Perfrom_3.jpg" title="CAN_Matt_Sleep-to-Perfrom_3.jpg" width="700" /></p>
<p>Getting a 20-minute power nap during the day is a great way to recharge your system and improve your overall mood and energy levels. Late morning or early afternoon are ideal times to catch some sleep, but it's better not to nap too close to bedtime, since it can affect sleep patterns.</p>
<p>The harder we perform, the more we need to repair and restore our body. Without it, we can risk injury, immune system disfunction and inflammation. Sleep, for everyone, is important to rest the body and mind, and for the athlete, it is an essential part of a daily routine.</p>
<h2>How to Equip Yourself for Sleep</h2>
<p>The first key to a deep restorative sleep is choosing the best <span style="text-decoration: underline;"><strong><a href="/catalog/mattress-bedding-bed-pillows" title="pillow">pillow</a></strong></span> for your sleep style. Are you using the correct pillow for your sleep style? Are you a back or side sleeper? Our team of experts will help you find the right pillow to help you perform.</p>
<p>Finding the right <span style="text-decoration: underline;"><strong><a href="/catalog/bed-sheets" title="sheets">sheets</a></strong></span> can also be challenging. One of the most important things is to find a material that will keep you warm while sleeping, but not overheat. The best way to do this is to know what your goal temperature is, figuring out your sleep style (including what you prefer to wear) and working from there to help you find the best <span style="text-decoration: underline;"><strong><a href="/catalog/bed-sheets" title="sheets">sheets</a></strong></span> that will work for your needs.</p>
<p><img alt="Our team of Sleep experts is here to help you perform better!" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/CAN_Matt_Sleep-to-Perfrom_4.jpg" title="CAN_Matt_Sleep-to-Perfrom_4.jpg" width="700" /></p>
<p>Finally, if you have questions about which <span style="text-decoration: underline;"><strong><a href="/catalog/mattresses" title="mattress">mattress</a></strong></span> will help you improve your sleep experience and achieve superior and constant athletic performance levels, visit our website or speak to our team of Sleep experts <span style="text-decoration: underline;"><strong><a href="/contacts" title="contact us">in-store</a></strong></span>. We can help you reach for the gold!</p>

How Sleep Enhances Athletic Performance

Don't let poor circulation keep you from getting a good night's rest. Check out the ways you can improve your circulation and your sleep!

<p>Many things can affect your sleep, and poor circulation is just one of them. Experiencing muscle cramps, pain, tingling or numbness in your hands or feet, and lethargy is no fun. And dealing with it as you sleep isn't any better.</p>
<p>There are steps you can take to minimize the effects and keep it from affecting your sleep. Don't resign yourself to being tired &mdash; check out these helpful tips!</p>
<h2>1. Take a walk</h2>
<p>While physical exercise is good for your overall health, it is also perfect for improving your circulation. And you don't have to do anything strenuous &mdash; just go for a light stroll! Walking will help increase the blood flow to your feet, legs, and the rest of your body.</p>
<p><img alt="Did you know that taking a walk can help improve circulation? And it&rsquo;s not just your legs that feel the benefits, your entire body wins." height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/CAN_Matt_Improve-Circulation_1.jpg" title="CAN_Matt_Improve-Circulation_1.jpg" width="700" /></p>
<p>By walking, you're contracting the veins in your legs, which helps your blood flow easier and reduces the pressure. Plus, as a bonus, those endorphins can help you relax before going to sleep!</p>
<h2>2. Stretch it out</h2>
<p>If you don't have the time for a whole exercise routine, you can also try simple stretches to get your blood moving. You can even stretch as you sit down instead of standing up straight &mdash; either way, you'll help carry oxygen and white blood cells in and around your body. Yoga is particularly beneficial because it helps calm your mind and your body, but other stretches you can do include:</p>
<ul>
<li>Leg lifts</li>
<li>Ankle pumps</li>
<li>Leg elevation against a wall</li>
<li>Sit-to-stand reps</li>
<li>Squats</li>
<li>Ankle rotations as you sit</li>
</ul>
<h2>3. Keep 'em up high</h2>
<p>A classic tip to help blood circulation is elevating your legs. When you raise your legs, gravity does the work of moving your blood down to your heart and then your extremities. You can invest in a foot pillow or just bundle up a <strong><span style="text-decoration: underline;"><a href="/catalog/comforters">comforter</a></span></strong> when you sleep.</p>
<p>But the best way to elevate your legs and maintain your comfort is with an <span style="text-decoration: underline;"><strong><a href="/catalog/adjustable-beds">adjustable bed</a></strong></span>. With an adjustable base, you can quickly raise your legs whenever you need and move the head portion if you want to read or watch TV. That way you can always be comfortable, no matter your position.</p>
<p><img alt="Not only will massages relieve muscle pain, they also help your body's blood flow." height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/CAN_Matt_Improve-Circulation_2.jpg" title="CAN_Matt_Improve-Circulation_2.jpg" width="700" /></p>
<h2>4. The healing power of massage</h2>
<p>If you've ever had tingling or pain in your extremities, you know that massing it helps a lot. That's because massage triggers a vascular response that allows your body to relax. Not only will it relieve muscle pain, but it also opens up your body's blood flow for several days after. So, even if you massage one spot, your whole body will benefit from improved circulation.</p>
<h2>5. Get into position</h2>
<p>How you sleep is very important for several reasons. But chief among those reasons is how your sleep position affects your circulation. If you sleep with your arms above your head or don't have your neck and spine aligned, you can negatively affect your circulation and your sleep.</p>
<p>By changing your position, you help prevent compressing your lungs or other organs and negatively impacting your blood flow. Instead, try:</p>
<ul>
<li>Sleeping on your left side to make it easier for blood to flow in and around your heart.</li>
<li>Keeping your arms at your sides instead of under or behind your head.</li>
<li>Making sure your pillow supports your neck and spine and keeps them neutrally aligned.</li>
</ul>
<p><img alt="In that moment when you need to power through and feel your best, a good night&rsquo;s sleep is your best ally." height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/CAN_Matt_Improve-Circulation_3.jpg" title="CAN_Matt_Improve-Circulation_3.jpg" width="700" /></p>
<p>Improving your circulation does more than make it easier to sleep; it improves your day-to-day, too. And as you make changes to your lifestyle, make sure you have a top-notch sleeping solution that lets you drift into the clouds. But if your <span style="text-decoration: underline;"><strong><a href="/catalog/mattresses">mattress</a></strong></span> has seen better days or you finally want to upgrade to an <span style="text-decoration: underline;"><strong><a href="/catalog/adjustable-beds">adjustable bed</a></strong></span>, we have you covered!</p>
<p>Have any questions? <span style="text-decoration: underline;"><strong><a href="/contacts">Contact our store</a></strong></span> or stop by, and our experts will be happy to help!</p>

Ways to Improve Your Circulation To Sleep Better At Night

We’ve got a few tips that will help you adjust your sleeping habits during the summer months.

<p>Now that the days are getting longer and summer is right around the corner, the joy and excitement of planning vacations and spending time outdoors can cause us to deviate from our regular sleep schedule. If you&rsquo;re busy soaking up the sun and neglecting a healthy sleep routine, then you&rsquo;re probably experiencing a consistent mid-afternoon slump.</p>
<p>Not to worry, we&rsquo;ve got a few tips that will help you adjust your sleeping habits during the summer months. Read on to find out more.</p>
<p><img alt="Summer usually affects our regular sleep schedule." height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/Summer-Sleep-Routine_1.jpg" width="700" /></p>
<h2>Why We Struggle to Sleep?</h2>
<p>Before we dive into our list of remedies, we must first analyze why we struggle to sleep during the warm months of summer. For starters, longer days can make it much harder to go to bed on time. When the sun doesn&rsquo;t set until nearly 9 p.m., it&rsquo;s much easier to extend your daytime routine and spend more time outdoors enjoying the cooler evening. Everything you would normally do in the winter months can easily be pushed back two or three hours because of the extended daylight.</p>
<p>Light is one of the most important factors affecting your circadian rhythm. This is your body&rsquo;s internal clock that is used to help control sleep. The longer we see the sun, the longer our body will tell us it&rsquo;s time to be awake. Longer days also lead to increased bedroom temperatures, so if you try to sleep in a warm environment, your body will eventually shift from a relaxed feeling into a state of increased awareness.</p>
<p>Beyond that, work schedules can ramp up and lead to stress as we plan our summer vacations, social life typically becomes more involved, and we eat our meals later in the day, which are all contributing factors that can make it difficult to fall asleep.</p>
<h2><br />How Much Sleep Do We Need?</h2>
<p>Everyone knows eight hours is the gold standard, but it varies depending on your age group and the current season. We may come to terms with the fact that we&rsquo;re going to sacrifice a couple hours of sleep so we can enjoy a little more daylight, but it&rsquo;s important to not deprive ourselves of sleep. Simply put, you need enough sleep to get through the day without reaching for a fresh cup of coffee every hour.</p>
<p>There's nothing wrong with a cup of joe to break through the morning grogginess, but the afternoon hours between 12:00 and 4:00 p.m. will tell you if you&rsquo;re getting enough sleep. It's completely normal to feel sleepy (especially after lunchtime), but if you are not getting enough sleep, you will feel significantly tired during this time. If you&rsquo;re having trouble focusing, struggling to keep your eyes open, or not feeling as sharp mentally, afternoon fog could mean you need a little extra shuteye.</p>
<h2><br />Adjusting Your Sleep Routine</h2>
<p>If you&rsquo;re already experiencing the difficulties of summertime slumber, it&rsquo;s time to put your worries to bed and adjust your sleep routine, pronto! Here&rsquo;s what you can do:</p>
<h3>1. Establish a Pre-Sleep Routine</h3>
<p>If you&rsquo;re trying to catch more zzz&rsquo;s, stick to a consistent pre-sleep routine. We don&rsquo;t always prepare for sleep, but taking 30 to 60 minutes to unwind before bed will help you fall asleep and stay asleep. Even if your summer schedule gets busy without outdoor concerts and Friday night happy hours, try to do the same thing before bed each night to help relax your body and mind. <br />So, what should I do for my pre-sleep routine? Since you asked, take a warm shower, read a book, chat with your partner about your day, listen to some calming music, or try mindful exercises like yoga. Anything that will help your body transition into sleep will be beneficial, but try your best to avoid TV or other electronic devices close to bedtime.</p>
<p><img alt="Avoid technology and electronic devices close to bedtime." height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/Summer-Sleep-Routine_2.jpg" width="700" /></p>
<h3>2. Turn it Off</h3>
<p>While we&rsquo;re on the subject, exchanging tech time for fun in the sun is a great trade-off. While you still want to stick to your bedtime and get to sleep at a decent hour, being outdoors is better for your sleep health than spending two hours watching TV and another hour scrolling on your phone before bed. If you get home later than usual because you were having fun outdoors, nix the screen time and get right to bed.</p>
<h3>3. Prep Your Room for Sleep</h3>
<p>During the hot and stuffy summer season, it&rsquo;s a good idea to create a personal sleep sanctuary. This means investing in breathable bedding materials, turning on the air conditioner or a ceiling fan, or cracking the window before bed. If you wake up sweating, then you might need to crank up the air or change your linens to a lighter fabric. Heat-wicking fabrics like silk, satin, or bamboo are lightweight for your sheets, <span style="text-decoration: underline;"><a href="/catalog/comforters">comforter</a></span>, and pillowcases.</p>
<p>When it comes to sleep, listen to your body. It will always tell you if you&rsquo;re comfortable enough for a restful night&rsquo;s sleep. Once you&rsquo;ve found your ideal bedroom temperature, be wary of that early morning sunshine glaring in through your window. A little bit of sun can be good to help let you know it&rsquo;s time to wake up, but considering the early-morning summer sunrise, it's a good idea to invest in blackout curtains or window shutters to prevent the rays from disrupting your sleep before it&rsquo;s time to wake up.</p>
<p><img alt="What you eat could affect your sleep quality." height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_canada/Summer-Sleep-Routine_3.jpg" width="700" /></p>
<h3>4. What&rsquo;s on the Menu?</h3>
<p>It&rsquo;s common for your summer diet to skew toward barbecue, cocktails, and ice cream, but going overboard on your diet can negatively impact your sleep. We all love a family barbecue and a day spent by the grill, but heavy meals can make you feel sluggish and want to sleep during times of the day that are not the best for napping. Alcohol can make you drowsy and cause you to crash after brief periods of energy, and we&rsquo;re all familiar with the temporary sugar rush of ice cream and other sweets. <br />This doesn&rsquo;t mean you should eliminate these items from your diet, a good seasonal meal should be enjoyed in moderation. If you&rsquo;re really into sleep health and aiming for a clean diet, try for foods that are known to increase melatonin and serotonin production. Seafood, nuts, dairy, leafy greens, whole grains, and pineapple can all help send the signal to the brain that it&rsquo;s time for rest. Try to eat your last meal at least three to four hours before bed, or one to two hours if you&rsquo;re enjoying a smaller after-meal snack.</p>
<h2>Let&rsquo;s Recap</h2>
<p>To adjust your sleep schedule during the summer months, be sure to follow these four tips:</p>
<ol>
<li>Wake up at the same time each day and stick to a consistent bedtime routine</li>
<li>Avoid technology and electronic devices close to bedtime</li>
<li>Prepare your bedroom for sleep and keep your space cool with the right sheets and curtains</li>
<li>Avoid overeating close to bedtime and watch out for foods and beverages that will leave you sluggish</li>
</ol>
<h2>Summer Sleep Awaits</h2>
<p>The summer season is a relaxing time to adventure with family and friends, but don&rsquo;t forget the importance of quality sleep. Be sure you set aside plenty of time to regroup, recalibrate, and de-stress before bed so you aren&rsquo;t feeling bogged down or overwhelmed when your head hits the pillow. And for the best summer sleep adjustment, try investing in a new <span style="text-decoration: underline;"><a href="/catalog/mattresses">mattress</a></span>. Tossing and turning can be a direct cause of a worn-out mattress that lacks the comfort and support needed to rest soundly through the night. If you&rsquo;re ready to experience the level of sleep you&rsquo;ve always dreamed of, give us a <span style="text-decoration: underline;"><a href="/contacts">call</a></span>, browse our <span style="text-decoration: underline;"><a href="/catalog">website</a></span>, or <span style="text-decoration: underline;"><a href="/contacts">visit us</a></span> in person to shop our entire collection of <span style="text-decoration: underline;"><a href="/catalog/mattresses">mattresses</a></span>, <span style="text-decoration: underline;"><a href="/catalog/foundations">foundations</a></span>, and <span style="text-decoration: underline;"><a href="/catalog/mattress-accessories">sleep accessories</a></span>.</p>

4 Tips to Adjust Your Sleep Routine During the Summer 

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							Take a Rest
						</span>
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					</avb-picture>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Just like buying a new car, trying out a mattress is a good way to get started. Smart mattress buyers will come into a local store and lie down on our models to find the perfect fit.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Don’t rush this part of the purchase process – you will be spending 1/3 of your day (everyday) on this investment! We offer several mattress types at our showrooms. Whether you are looking for a medium firm mattress or a firmness level that is as soft as a cloud, we know you’ll find the right mattress at our store.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Come and relax on our display beds – from the mattress to the box spring, your body’s best sleep awaits.
					</p>

					<p class="dsg-tools-main-heading-sml dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						You’ll Sleep Better
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Have you been sleeping on the same old mattress for the past 15 years? It’s time to experience a better night’s sleep. It’s time for a new mattress from Sierra Mattress Company!
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Not only will you be sleeping better, but you’ll find a quality mattress that meets your comfort needs and offers proper spine alignment.
					</p>

					<p class="dsg-tools-main-heading-sml dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						No More Tossing & Turning
					</p>

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						A properly supportive mattress minimizes pressure points that keep you awake and will help you get a better night’s sleep. By reducing the number of aches and pains, a new mattress can reduce stress, reduce pain and enhance your well-being.
					</p>

					<p class="dsg-tools-main-heading-sml dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Reduce Allergic Reactions
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Sleeping in an older bed can trigger allergic reactions, itchy eyes, runny nose, sneezing, an irritated throat, headaches, and fatigue. If you suffer from allergies, your sleeping environment may be the cause.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Replace your mattress and start feeling better almost immediately!
					</p>

					<p class="dsg-tools-main-heading-sml dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Sleep Comfort Consultation
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Your sleep style may mean you are better suited for a particular type of mattress. Our mattress experts are familiar with multiple sleeping positions – from stomach sleepers to side sleepers.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						When you come to Sierra Mattress Company, we’ll help you find the perfect mattress to support your body and give you the best possible sleep.
					</p>

					<p class="dsg-tools-main-heading-sml dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Complement Your Sleep Style
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Relieve pressure points and ensure edge support with a new mattress that complements the way you sleep. Our products complement every sleepers style to satisfy your needs.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Are you a <span class="dsg-tools-fw-bold">side sleeper?</span> A soft, plush mattress is the best type of mattress for side sleepers.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						If you are a <span class="dsg-tools-fw-bold">back sleeper</span>, a firm mattress is the way to go when selecting a mattress.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Do you tend to be a <span class="dsg-tools-fw-bold">stomach sleeper</span>? Consider a medium-firm mattress if you sleep on your stomach most nights.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Buying a mattress for a <span class="dsg-tools-fw-bold">combination sleeper</span>? A medium-firm mattress is the way to go. You’ll get the firmness and support for your body in all different positions.
					</p>

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							Mattress Sizes
						</span>
					</h2>

					

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						What size mattress should I buy? It’s important to note that there is a big difference between a regular size mattress and an XL mattress. The same goes for a king mattress and a California king mattress.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						When it’s time to pick a mattress, save time by knowing what size mattress your bed fits. If you don’t yet have a bed frame, consider measuring the space in your home where the new bed will go. You might be able to fit a king size mattress in a space you though a queen would only fit.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						<span class="dsg-block-26__mattress-size"><span class="dsg-tools-fw-bold">Twin Mattress:</span> 39″ x 75″</span>
						<span class="dsg-block-26__mattress-size"><span class="dsg-tools-fw-bold">Twin XL Mattress:</span> 38″ x 80″</span>
						<span class="dsg-block-26__mattress-size"><span class="dsg-tools-fw-bold">Full Mattress:</span> 54″ x 75″</span>
						<span class="dsg-block-26__mattress-size"><span class="dsg-tools-fw-bold">Full XL Mattress:</span> 53″ x 80″</span>
						<span class="dsg-block-26__mattress-size"><span class="dsg-tools-fw-bold">Queen Mattress:</span> 60″ x 80″</span>
						<span class="dsg-block-26__mattress-size"><span class="dsg-tools-fw-bold">King Mattress:</span> 76″ x 80″</span>
						<span class="dsg-block-26__mattress-size"><span class="dsg-tools-fw-bold">California King Mattress:</span> 72″x 84″</span>
					</p>

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							Mattress Types
						</span>
					</h2>

					

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						At Sierra Mattress, we offer traditional innerspring, memory foam and hybrid mattress sets in firm, medium or plush (soft). Mattress buying shouldn’t be complicated, so we’ve broken down the different mattress types we offer so you can make an informed decision about your purchase.
					</p>
					
					<p class="dsg-tools-main-heading-sml dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Traditional Innerspring Mattresses
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Traditional innerspring mattress sets have been around forever.  They consist of individually wrapped coils that offer a supportive motion isolation.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						The coil gauge refers to the thickness of the wire used to make the springs. If you see a lower number, that means the mattress is thicker and in turn more firm. You’ll often see the gauge numbers for mattresses between 12 and 18.
					</p>
					
					<p class="dsg-tools-main-heading-sml dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Memory Foam Mattresses
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Our memory foam mattress sets are a great value and work well with our adjustable bed frames. Foam mattresses come in both latex and polyurethane and do provide good motion isolation and pressure-point relief. If you suffer from arthritis or have joint issues, a gel memory foam mattress is a great option.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						However, they can be cumbersome if you switch sleeping positions during the night and can also be somewhat difficult to get off of – depending on your body type.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Foam mattresses facilitate a healthier sleep environment. If you suffer from breathing issues like asthma or if you have allergies, it’s an option to consider. Most foam mattresses have anti-dust mite and anti-microbial properties.
					</p>

										
					<p class="dsg-tools-main-heading-sml dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Hybrid Mattresses
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Hybrid mattresses are the latest and greatest technology on the market.  A hybrid combines two or more support systems, usually memory foam layers along with an innerspring system. This helps with motion isolation – so if your partner moves a lot while they sleep, it will minimize any motion you feel.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Hybrid mattresses are a great way to experience the pressure relieving benefits of memory foam while retaining the classic feel of a traditional innerspring mattress.
					</p>

				</div>
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							How To Buy the Best Mattress
						</span>
					</h2>

					

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Selecting mattresses for your home just got easier. We’ve broken down the level of firmness options that complement your sleeping habits, the types of mattresses we offer, and the different sizes to consider for your space.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						It’s time to use these mattress buying guidelines to test run the beds we have in-store. We offer several mattress brands at both locations.
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						“I was met by extremely knowledgeable staff and absolutely no pressure. It was apparent they really wanted me to find the perfect mattress. They even called to check in a couple days after delivery.” – <span class="dsg-tools-fw-bold">Michelle K</span>
					</p>

					<p class="avb-typography__paragraph dsg-tools-main-paragraph dsg-tools-color-dark dsg-block-26__paragraph dsg-block-26a__paragraph">
						Whether you are interested in a traditional innerspring, memory foam, or hybrid mattress, our team of experts is ready to provide you with outstanding customer service and the best overall value in all of Reno and Sparks.
					</p>

				</div>
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How To Choose a Mattress

Nothing is worse than being sick in bed for days or weeks at a time. When you're finally feeling well enough to get up, it feels like a million chores have piled up!

<p><img src="https://cdn.avbportal.com/magento-media/blog/blog-mattress-sick-bed.jpg?w=700" /></p>
<p>Nothing is worse than being sick in bed for days or weeks at a time. When you're finally feeling well enough to get up, it feels like a million chores have piled up! Grocery shopping, bills, catching up on emails, changing your toothbrush head ... but do you think to clean your mattress after an illness?</p>
<p>No, we don't just mean swapping out the sheets -- when you're sick, germs can get all over your mattress, especially if you've been spending all day every day in it. Just washing out the sheets won't get all the gross stuff that's built up on your bed while you've been sick, so it's important to take time to clean your mattress once you recover. Here's how to do it the right way.</p>
<p>&nbsp;</p>
<h2>Change Your Sheets</h2>
<p>Okay, yes, we did just tell you that this goes beyond cleaning your sheets, but this should still be the first step of the cleaning process. Remove sheets, blankets, comforters, and pillowcases and toss them all in the washing machine. If your laundry machine has a sanitize cycle, be sure to use it! Not only will you feel like a whole new person with fresh sheets, but you&rsquo;ll also stop the spread of germs if you wash your blankets right after recovering from your illness.</p>
<p>&nbsp;</p>
<h2>Open the Windows</h2>
<p>Pull back the drapes and open those windows wide, especially if it&rsquo;s a sunny day! Air flow helps keep bacteria from settling into your mattress and sunlight is a natural disinfectant, so before you get started, make sure your bed has access to both. If you can, you might even want to take the mattress outside to maximize access to warmth, sun, and fresh air.</p>
<p>&nbsp;</p>
<h2><strong>Vacuum. Everything.</strong></h2>
<p>Though you can&rsquo;t exactly vacuum up germs, the buildup of dust and allergens on your mattress might even be what got you sick in the first place! Plus, it&rsquo;s a good idea to get rid of any loose hair or debris on your mattress before you get into the serious cleaning. Break out your vacuum&rsquo;s upholstery attachment and get in all those crevices -- cleaning out any dust mites or pet dander that might be hiding in your mattress will keep you breathing easier in sickness and in health.</p>
<p>&nbsp;</p>
<p><img src="https://cdn.avbportal.com/magento-media/blog/iStock-1020703480.jpg?w=700" /></p>
<p></p>
<h2>Sanitize the Surface</h2>
<p>There are a couple of options to make sure any lingering viruses are good and dead. A garment steamer or other small steam cleaner is the perfect first step for getting rid of germs and dust mites. Do a few passes over the surface, and make sure to get in all the corners. If there are any spots from bodily fluids left behind while you were sick, spot clean them with a damp cloth and a mixture of water and some gentle dish soap. Finally, sprinkle some baking soda onto the mattress and leave it to sit for a few hours (again, preferably in the sunshine) before vacuuming it off.</p>
<p>These methods work for any mattress type, but if you&rsquo;re cleaning a memory foam mattress, you&rsquo;ll have to be extra careful about drying the mattress thoroughly. A fan or a hair dryer set to cool can help soak up excess water and get your mattress ready to go as quick as possible.</p>
<p>&nbsp;</p>
<h2>Preventative Action</h2>
<p>The best offense against germs is a good defense! Before making your bed back up, protect your mattress with a mattress cover. This will help minimize the microbes and allergens that can actually reach the surface of your bed, and make cleanup easier next time you get sick &ndash; which hopefully won&rsquo;t be for a long time!</p>
<p>&nbsp;</p>
<p>Not only will cleaning up your bed keep sickness at bay, removing hidden allergens and dust mites can help with nightly allergies and snoring, giving you a better sleep all around. So say hello to a new, germ-free you, and a better night&rsquo;s sleep! For more mattress care tips, or advice on the best mattress for your sleep needs, come by our store and talk to our associates. Our sleep expertise will have you snoozing better than ever every night.</p>

How to Clean Your Mattress After You've Been Sick

Let’s get our spring-cleaning on and tackle our bedrooms, one stuffed animal and stray sock at a time ...

<p><img src="https://cdn.avbportal.com/magento-media/2019/image2 _4_.jpg?w=700" /></p>
<p>Spring cleaning may often call to mind extensive overhauls of your kitchen, closet, and living room, but you don&rsquo;t want to leave out the room where you should be spending many a peaceful hour every night: your bedroom.</p>
<p>There are plenty of easy cleaning tips you can get started on right away if you want to clean your bedroom and help get some better sleep out of the deal, too. That annoying time change also happens this month, so we all need all the sleep we can get! Let&rsquo;s get those spring-cleaning PJs on and tackle our bedrooms, one stuffed animal and stray sock at a time.</p>
<p><strong>&nbsp;</strong></p>
<p><strong>1. Tech-less Troubles</strong></p>
<p>There&rsquo;s one easy place to start your bedroom spring cleaning this year: Wherever it is you keep your cell phone. Step one: Remove your cell phone from your bedroom. Step two ... well, that&rsquo;s it. Clearing your bedroom and making it an electronic-free space is a quick and easy way to improve the quality of the sleep you receive. If you rely on it for an alarm, go out and get a cheap old fashion clock. Trust us.</p>
<p>If your nightstand is starting to pile up with other electronics &ndash; such as your laptop, video game consoles, or iPads &ndash; these also should be removed from the bedroom. It&rsquo;s all for the benefit of your sleep, and you&rsquo;ll be surprised how much more relaxed your bedroom feels right away. Just remember: When it comes to sleep, electronics-free is the way to be! You can easily organize your stuff in another room &ndash; perhaps by getting a docking station where you can neatly place everything to charge overnight.</p>
<p>&nbsp;</p>
<p><strong>2. Fresher, Cleaner, Lighter</strong></p>
<p>With spring comes warmer weather, which means you probably don&rsquo;t need all of those blankets that you&rsquo;ve been slowly piling up on your bed as each winter night grew longer and colder. Banish them away into storage! Be gone with them! Off with their metaphorical heads!</p>
<p>Before you pull out your spring sheets and bedding, however, give them a good wash to clean anything that may have built up during storage. A poll run by the <a href="https://sleepfoundation.org/sites/default/files/bedroompoll/NSF_Bedroom_Poll_Report.pdf">National Sleep Foundation found that people sleep better</a> with fresher smelling sheets. So kill two birds with the proverbial stone and clean those sheets and improve your sleep at the same time.</p>
<p><strong>&nbsp;</strong></p>
<p><strong>3. An Eye For Some Shut-Eye</strong></p>
<p>Take a second. Hop in bed and look around. Are you happy with everything you see around you? The pictures on the wall? Are you happy in your bedroom?</p>
<p>If not, spring cleaning is a perfect time to fix this! Everything your eye can see in your bedroom is going to have an impact on how you feel and could have harmful impacts on your sleep. If you can see it and you don&rsquo;t like it, replace it with something you do! Cleaning doesn&rsquo;t just mean getting rid of things, it can also mean adding in new things you like better.</p>
<p><strong>&nbsp;</strong></p>
<p><strong>4. Voracious Vacuuming </strong></p>
<p>You may have thought you were going to make it through this list without having to pull out the staple of spring cleaning that is the vacuum, but sad to say, that&rsquo;s not going to be the case. Vacuuming your mattress is a good practice to get into to keep it clear from dust and other dander. Use the brush attachment and then proceed to vacuum as normal. Mattress covers are also a good idea to help keep your mattress in shape!</p>
<p><strong>&nbsp;<img src="https://cdn.avbportal.com/magento-media/2019/iStock-1065768256.jpg?w=700" /></strong></p>
<p><strong>5. Plump Those Pillows</strong></p>
<p>Pillows wear down much faster than mattresses do, and if your pillows are starting to look more flat than round, it&rsquo;s probably time to replace them. Even if you don&rsquo;t notice it, bad pillows can be having a detrimental effect on your sleep. So, tossing out those old ones and bringing in some new ones is another great way to clean up your room and improve your sleep at the same time.</p>
<p><strong>&nbsp;</strong></p>
<p>No matter how clean your bedroom gets, though, if your mattress isn&rsquo;t in good shape your sleep is going to suffer. Stop in today and we&rsquo;ll be glad to show you our selection of affordable and amazing new mattresses &ndash; and you won&rsquo;t have to worry about cleaning a new mattress until next spring!&nbsp;</p>

5 Spring Cleaning Tips to Help with a Better Night's Sleep 

By keeping an eye out for these telltale signs, you can decide whether your old bed should be fixed or replaced with a new mattress that will never let you down ...

<p>Is there anything worse than a messed-up mattress?</p>
<p>Sleeping on a mattress that's less than perfect can have a range of negative effects on your daily life. From a sore back to daytime fatigue, a bad mattress can take a toll on you around the clock. Luckily, most of the major problems your mattress might face are pretty easy to identify. By keeping an eye out for these telltale signs, you can decide whether your old bed should be fixed or replaced with a new mattress that will never let you down.</p>
<p>&nbsp;</p>
<h1>Broken Springs</h1>
<p>If your mattress has a broken spring, you'll likely know right away. There will be an uncomfortable spot on your bed, and maybe even a lump sticking you in the side. The bed will also likely squeak and creak when you put weight on it.</p>
<p>Unfortunately, there's not a good solution for this issue. Few mattresses can be opened up right down to the coils, and trying to swap out a spring will definitely void your mattress's warrantee. Your best bet here is to invest in a new mattress as soon as possible. If you're dealing with a broken coil, your bed is either old enough that it needs to be replaced, or cheap enough that it wouldn't be doing your back any favors anyway!</p>
<p>&nbsp;<img src="https://cdn.avbportal.com/magento-media/2019/iStock-1046518516 _1_.jpg?w=700" /></p>
<h1>Compressed Foam</h1>
<p>If you have a spring mattress, a layer of foam separates the inner coils from the top of your bed. Over time, this foam can compress, leaving you with a hard, lumpy surface. Foam mattresses have a similar problem: uneven weight distribution across the bed can lead to permanent indentations in the mattress surface, making it uncomfortable and unsupportive.</p>
<p>You can try to give a mattress like this new life with a foam topper, or by adjusting your sleep habits to wear your bed down more evenly. A foam topper can give you a few more months with your old mattress, but ultimately, you'll need a mattress that can give you proper support, and one that's covered in potholes and speedbumps just won't do the trick.</p>
<p>&nbsp;</p>
<h1>Bed Bugs</h1>
<p>Yuck ...</p>
<p>Bed bugs have to be one of the greatest fears of any bed owner. They're gross, they're invasive, and they make you feel unsafe in what's supposed to be the comfiest, most relaxing part of your home. Luckily, they're easy to spot when you know what to look for.</p>
<p>The first thing you'll likely notice is the bites on your legs and feet. They're usually small, itchy red welts that appear overnight in straight lines along your skin. If you've been waking up with mysterious rashes and bites, you may want to inspect your bed for signs of these nasty little creatures.</p>
<p>An adult bed bug is about the size of an apple seed and can be seen easily with the naked eye. They can usually be found hiding in crevices or dark spots near where a person sleeps, like mattress seams, headboards, bedside tables, and rugs. So, when you begin your hunt, look everywhere. Clusters of shed skins will be a telltale sign of an infestation.</p>
<p>You <em>can </em>get rid of bed bugs, but depending on the size of the infestation, the effort may or may not be worth it. You'll want to clean all clutter from the area around your bed, washing what you can and thoroughly inspecting what you can't. Wash all your linens, vaccuum the mattress and floor around it, and use a stiff brush to clean the mattress seams.</p>
<p>Whether bed bugs are a problem for you right now or not, you may want to invest in a special mattress cover to treat or prevent a bed bug infestation. Many mattress covers come with bed bug repelling technology that kicks out these unwanted guests and keeps them from coming back. However, if this all seems like more face time with bed bugs than you need in your life, we would recommend starting fresh with a new mattress. Just be sure none have escaped into your room before bringing in your new bed!</p>
<p>&nbsp;</p>
<h1>Just Plain Old</h1>
<p>If your bed is saggy, lumpy, and leaving you with aching muscles every morning, chances are, it's just plain old. Most mattresses need to be replaced every seven to 10 years. So think back, when did you bring home the mattress you've been sleeping on every night? Longer ago than you thought, huh? There's nothing you can really do to revive a mattress past its prime, so say your goodbyes and get excited about the wide world of mattress options ahead of you. Your bed has earned a rest, and so have you -- it's time for an upgrade.</p>
<p>&nbsp;<img src="https://cdn.avbportal.com/magento-media/2019/iStock-931082384.jpg?w=700" /></p>
<p>If you're noticing any of these problems with your old mattress, stop on by to explore your options and get help from the area's top mattress experts. Don't settle for a bed that's not giving you the best you can get! Whether you need mattress covers, toppers, and other extras to protect the bed you have, or you're hoping to find a brand new one to make your dreams come true, we've got you covered.</p>

Signs of 4 Common Mattress Problems

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