How to Clean Your CPAP Mask – A Step-by-Step Guide

Last week we talked about the importance of keeping your CPAP mask clean, and how doing so can greatly help with your sleep apnea treatments. Today we discuss the best way to clean your mask. By following proper protocol, you can work toward a germ-free mask and effective treatments every time you head to bed.

Supplies

Before you get started, ensure you have everything on hand for a proper mask cleaning. You'll need either CPAP mask wipes, or quick access to a sink, gentle liquid soap, a clean dry towel, and a washcloth or soft-bristled brush (optional). 

Getting Started

Each morning after waking up, take your mask apart. This should only take a few seconds; you can find instructions on the user guide, if needed. This includes pulling apart tubes, headgear, extra pads, and soft sleeves. Wipe down each of these sections thoroughly with careful attention to remove facial oils, and any other grime that has built up. Though sections might not feel or look dirty after a single night's use, daily cleaning is the best way to ensure you're breathing clean air as you sleep. This routine will also prevent a thick germ build up from taking root.

If you're using soap and water, turn on warm water (not hot) and start wiping down each piece with a gentle soap. You can use a cloth or a soft brush to reach nooks and crannies. (If you are using wipes, once a week you should rinse tubes with soap and water to clean these hard-to-reach places.)

Then it's time to go back and check your work – look for remaining dirt or soap that wasn't thoroughly rinsed. Dry with a clean towel and let parts sit flat so they can dry. Keep out of direct sunlight, and remember it will take longer for the insides of tubes to fully air out.

Cleaning your CPAP mask is a simple process, and it's one that will allow you to get better use out of your nightly treatments. Start cleaning your mask for a better way to gain sleep apnea relief. 

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Fitness Trackers for Sleeping

Earlier this week we talked about fitness trackers as a whole – how they can help keep you fit, and informed about your daily exercise habits. However, that's not all there is to these devices. They can also monitor your sleep. They'll keep track of just how much you're getting, how deep you're able to sleep, and how often you're moving or stirring at night. Just by wearing the device. Then each morning, leaving you with a comprehensive rest report.

For those who sleep without issue, this might seem unnecessary; you know how well you slept as soon as you woke up. But it's not that easy for everyone. Generally, those who have sleeping disorders don't even know that they have them. They might know they're tired or that they have a hard time staying rested, but they won't know specifics. 

Armed with such information, it can be much easier to diagnose a sleeping disorder, and to find out why you are unable to stay rested in the first place. Keep track of your sleeping patterns to create an extensive overview. You can also send this info to your doctor or sleep specialist to arm them enough data for an accurate diagnosis.  

Should You Track Your Sleep?

If you suffer from a sleeping condition, or are worried about the amount of rest you get at night, sleep tracking can be great place to start. It will help you determine your daily patterns and what might be wrong in the first place. 

They're also easy and affordable ways to add to your health, to check if your sleeping treatments are working, and to follow up when they aren't. For those worried about overall sleep patterns and schedules sleep tracking can be a great way to go. 

Talk to your healthcare professional or check back in for more information. 

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Should You Use a Fitness Tracker?

In the past few years alone, fitness trackers have essentially taken over the getting-in-shape population. From those looking to step up their exercising routine, to those who just want to keep track of how many steps they take in a day, wearing tech that counts for you has completely revolutionized the way we exercise. Following everything from movement, to sleeping patterns, these devices can help you upgrade your entire life toward a better bill of health.

What are Fitness Trackers?

You've likely seen them, even if you didn't know what it was at the time. They come in the form of bracelets and small clip-on devices that register body movement – generally steps, stairs, and other more strenuous forms of exercise. Most are rubber so as to be more compatible with movement, though many versions offer more stylish upgrades, such as leather or metal interchangeable bands. 

These trackers log your health goals, and remind you to move throughout the day if you've been sitting for too long. Or they let you know once you've reached a daily goal and update you of progress. 

What are the Perks?

With a fitness tracker, it can be much easier to stay on task. You have an automatic reminder letting you know how often you've been moving throughout the day (or if you've sat for too long). It also logs steps or exercise that takes place even when you didn't set out to burn calories, which can leave you with more progress at the end of the day. (Vs. just logging while at the gym.) Wearing this type of tech can also be a great stance in overall health, helping you to make movement a part of your daily routine. 

If you're considering getting a wearable piece to track your fitness progress, remember how many health perks they can provide and start researching your favorite model today.  

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4 Reasons to Sleep With a Leg Pillow

Leg pillows are often the unsung heroes of the support world. Despite all they can do and how much comfort they have to provide, they still don't get the respect they deserve. Today we set aside that oversight and look toward leg pillows and what all they can provide.

Perks like:

1. Reducing Back Pain

This is perhaps the best leg pillow pro that there is. Because the pillow isn't used directly for the back, we tend to forget how it can still reduce back pain. However, by propping up the lower legs and removing weight, then readjusting how the body rests at night, aches can be greatly reduced for the following day … and every day this method is used.

2. Promoting Muscle Health

When muscles aren't stressed from aches and pains, you're able to better utilize them to the fullest of their capabilities. That means it's easier to work out (or even just to function throughout the day). Additionally, blood and oxygen flow can be increased, allowing for further health.

3. Convenience/Cost Effective

Adding a leg pillow is a simple way to step-up your sleeping space. If you're traveling and need a little more comfort, leg pillows are an easy way to go. If your back is sore, use of these models to help your cause without expensive treatments. And when used on an ongoing basis, you're likely to gain even more relief out of your comfort method. 

4. Pressure Relief

Though it's not pain directly, pressure is another area of stress within the back and other body muscles. A leg pillow can help reduce this excess stress, even if you aren't aware it's developed. 

To reduce stress, pain, and increase body health, a leg pillow is a great addition to your sleeping routine. Consider adding one today and browse at ContourLiving.com. 

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Body-Healthy Foods That Can Reduce Inflammation

When working toward a healthy lifestyle, there's no arguing that it's a full-body approach. Almost everything you consume or do can have an affect on how you feel every single day. That includes a regular sleep cycle, staying hydrated, working out, and as well as a balanced diet. 

To help that process along, check out these foods that can actually reduce inflammation. Incorporate them into a meal and see how much of an effect they can contribute to your full-body approach. 

Bright and colorful veggies – Bell peppers, carrots, beets, and more are all great ways to add nutrition. Registered Dietician, Leslie Graves of Grace, Goals & Guts says this type of produce adds omega-3 fatty acids, which can reduce joint pain, lower inflammation, and lessen the risk Alzheimer's and dementia.

Cinnamon – Not only is this stuff delicious, it's a healthy spice to incorporate into your daily routine. Cinnamon has been shown to be beneficial for those with type 2 diabetes, Graves says, and can help the body function better as a whole. 

Turmeric – This spice is undoubtedly growing in popularity in recent times. Health-conscious eaters are noticing its perks, like less inflammation, and incorporating turmeric into as many recipes as possible. 

Ginger – Much like turmeric, ginger is making a comeback in its quest to reduce body swelling. It's also pretty tasty, which only helps its cause. 

Finally, Graves says to maintain an active lifestyle for the biggest results in doing away with inflammation. 

"Activity is huge. Not only because it typically helps you lose weight, but it can also help the body burn sugar." And, the more muscle you build up, the more calories that will be burned, even when inactive, she says. 

Try incorporating these items into your diet for a delicious way to start feeling better. 

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Recover From Your Tummy Tuck with the BackMax Plus

Surgery and its subsequent recovery is an invasive and painful process. Even when dealing with minor procedures, the body needs plenty of rest and relaxation time in order to get itself back to normal. Treatment causes physical stress, which then takes time and TLC to physically overcome. But thanks to the BackMax Plus, you can do so with a pillow that's specifically designed to help that process along. All with your choice of body healthy positions that are meant to reduce pressure and increase blood flow. Not only does this reduce pain, it's a step that can lower healing time while adding 24-hour comfort.

Why the BackMax Helps After Your Tummy Tuck

With eight different positions to choose from, the BackMax allows you to adjust and find a position that's the most comfortable for you. Everyone will experience a slightly varied healing process, and using the BackMax can ensure you're sitting or sleeping in a position that's the most comfortable for your needs.

The cushion also reduces tension and strains on your most sensitive areas. It pulls stress away from the stomach and relieves pressure from the lower back. Often times after a tummy tuck, patients try laying on their side or back, but can only hold these positions for a short period before back pain kicks in. But with the BackMax Plus, that back pain is eliminated. This allows you to stay in a position that's made for healing – from your tummy tuck, or any number of other different surgeries.

The Reviews are Incredible! 

Don't just take our word for it, see what these real-life patients have to say about their post-surgery experience. From post-labor injuries, to butt lifts, to back surgeries, tummy tucks, and more, they're singing the BackMax's praises. Head to RealSelf.com's reviews to hear their experiences and more. 

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5 Spring Cleaning Tips That Will Improve Daily Health

The weather is warming up, which means it's also time to take part in spring cleaning, the time of year where individuals spruce up and de-germ their home and offices. As well as taking other steps to get ready for upcoming nice weather. With longer days and motivation brought on by pleasant temps, this is an annual time to clean up and clear out. 

In order to make the most of your cleaning efforts this year, look toward additional fixes that not only improve your living space, but can help make your home healthier. 

1. Steam Cleaning

Did you know it's recommended to get your carpets cleaned once per year? And your mattress? An overwhelming majority of folks do not have their sleeping or walking surfaces cleaned, which can leave them full of germs and allergens. Have yours cleaned to remove these symptom triggers. Additionally, steam cleaning is the most effective way to sanitize without introducing chemicals. 

2. Air Purifier

When the weather is nice, it's a common practice to open the windows. However, doing so can let airborne germs into the home. Set up an air purifier in your bedroom (or whenever windows are open) to help eliminate these triggers. 

3. Air Ducts

Even though they pump air into every room of the home, air ducts are given surprisingly little attention. When left alone for only a few months, who knows what could be lurking in their depths … aside from dust. Have your ducts professionally cleaned for fresher air, or consider vacuuming them out yourself. 

4.  Freshly Laundered Everything

We rarely get around to cleaning the bedspread, or the pillows, but spring is a great time to start fresh. Wash what you can at home, or head to a local laundry mat that has bigger machines and more extreme settings. 

5. Keep it Clean

Generally, the entire reason we need spring cleaning is because we slacked all winter long. Who wants to tidy up when it's freezing out, after all? Once you've cleaned this spring, keep a short routine of picking up (laundry, vacuuming, etc.) to ensure your efforts last. 

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4 Ways to Regulate Your Sleep Through Daylight Savings

This Sunday, the U.S, Canada, and most of Western Europe will participate in the spring event of Daylight Savings Time. A day where, twice per year, we adjust our clocks in order to get the most efficient levels of daylight possible. Along with saving energy, the perks are plentiful – but that doesn't mean we like losing an hour of sleep once a year … even if we do get to gain it back later. 

In fact Arizona, parts of Canada, and countries in three other continents have since done away with the practice altogether, opting for standard time year-round. 

For the rest of the population who will be operating on a 23-hour-day this weekend, use these tips to avoid losing out on sleep. And to help keep your body regulated on your new, earlier-than-usual hour. 

1. Ease in With an Earlier Bedtime

We get it, it's hard to sleep when it's still. And it's even harder to get up when it's dark, but the clock will still tick, no matter how unhappy you are about it. If you're not a morning person, go to bed a little earlier at night until you're acclimated to the shift. Even 15 minutes can help.

2. Keep Your Morning Routine

Just a few weeks ago the sun was still sleeping in – so waking before sunrise should be an easy change. Just stick to your daily routine; do the same things at the same times and you'll have an easier adjustment.

3. Absorb Morning Light

Once the sun does come up, soak it in. Even when indoors, the presence of natural light helps to wake the body and can naturally perk up your senses.

4. Power Through

It's safe to say you'll be tired, especially for the first few days. However, sleeping in or skipping chores will only make it harder to adjust. Instead, fake being rested until your body has officially adjusted. 

Don't forget to set your clocks back this Sunday, March 13^th – the jump will take place at 2 am local time and will move your respective time zone to DST until fall. 

Be sure to stay rested through the jump with these proven tips.  

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Why You Should Stretch Before Bed

If you stretch in the morning before getting up, you know it can be a great way to let oxygen into the bloodstream. It perks muscles up, allows them to breathe, and is a quick way to jumpstart your entire body for the day. And those are only a handful of perks that come with muscles that are regularly stretched. It can also be beneficial to stretch at night – essentially "waking up" the muscles before bed. 

Why? Stretching also relaxes and soothes the muscles. It helps ease them into rest, and pulls out excess tightness or tension that was hiding deep within. Focusing on the back especially will also help your spine and bones settle, which can then reduce sleeping pains. As we rest, the body often falls into awkward positions, which then cause aches and pains. But by promoting better alignment early on, you can reduce these painful layouts before they take place. 

Do You Need a Routine?

Maybe. If you have a particular area that bothers you (any time of day), talk to a doctor or sleeping specialist about stretches that might help. Either by toning, or strengthening a specific area. Or, experiment on your own and see which movements provide the best relief. Tips and tutorials can also be found online, especially when using props like a foam roller or a stretching band. You might even find that you like additional stretches from a workout perspective, not just because they help you relax. 

Stretching, when paired with a healthy sleep routine, can work to greatly increase your body's efficiency levels. As well as your ability to res and ongoing comfort patterns. Consider starting your own stretching regimen for an easy, effective way to prep your body for deep and restful sleep.  

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How the Wind Can Have a Negative Affect on Your Health

Depending on where you live, you might be more prone to windy days … or very rarely experience them. Either way, it's likely that you're wondering what the big deal is – either it's windy or it's not, Mother Nature's way of clearing out leaves. 

But windy days can actually affect us much deeper. Like with what it blows in with it.

Every time it's windy there are thousands of germs, allergens, and other microbes that make their way through the air. Pollens, molds, and more (even unpleasant scents) also get carried through the wind. In some ways, this can be considered a positive, by allowing your immune system to gain exposure to (and ward off) various triggers. However, if you suffer from severe allergies, this can cause an ongoing slew of symptoms. Even worse when you spend time outdoors during the changing season. Meaning that each time it's windy, you can develop cold-like reactions, allow further substances into your home, and even lower your immune system's efficiency.

In order to avoid the negative side effects of windy days, there are a few steps you can take. First of all, make sure you have a clean yard. Sure, neighbors' leaves and yard clippings can blow onto your property, but the cleaner it is outside in general, the fewer items that will be out in circulation (and adding air allergens). If you have severe allergies, remember to have someone else clean up; raking and bagging leaves puts triggers directly into your breathing space. 

Next, be careful about opening windows. Especially when it's blustery, which can let even more airborne germs into your home. And finally, gear up for some spring cleaning. The actual jump date to spring might be a few weeks off, but in our book, any nice weather qualifies. The earlier you start cleaning, the earlier you can start benefitting from an organized, wind-free home.

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Regular Sleep Can Improve Your Mental Health

Everyone has woken up groggy, in fact, we've all done it a number of times. There's no denying that on these days, you feel less than prepared to take on the world. Rather than refreshed and energized after waking, you feel tired, cranky, and essentially like you woke up on the wrong side of the bed. Sometimes, this is just an unfortunate turn of events. For whatever reason, you weren't able to sleep soundly that night, and sometimes there's nothing that can be done. 

Other times, however, you set yourself up for failure. By going to bed too late (or waking up too early), not letting your mind calm down, or not sticking to a routine, you could actually be causing un-restful sleep through your habits. Because, without enough deep, productive sleep, your body just can't function like it should. Your brain isn't as quick, causing you to be slower with reactions, speech, and even body functions. In fact, reduced sleep, over time, can cause brain damage, memory loss, and have an effect on everyday mood. Just like we need sleep after a long day, the brain needs time to rest and recharge itself. 

Think of it like a battery. It's best to charge a phone, computer, etc. on a routine – once it's low, charge it completely. Failing to do so, or charging a little here and there can lower the battery's quality. Other times, a battery can be just fine – they, like the brain, are prone to different factors. 

However, by keeping a regular charge, or sleeping on a schedule, you can do your best to combat these negative side effects. Talk with your doctor or set a regular routine in order to give the brain, and the rest of the body, as much rest as possible.  

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De-stress and Loosen Your Muscles

Whether you are aware of your stress level at any given time, it can greatly affect your personal health. Your mood, your comfort level, how well you're able to interact with others – it's all affected by the amount of stress (or lack thereof) you're dealing with. 

Why Stress Matters

When you aren't able to relax, when your mind is racing and constantly worried about something, your body follows suit. Your shoulders clench in, muscles become tense, you're tight and ready to twinge a body part any time you move too quickly. Being stressed comes with the inability to relax – that's part of the definition. When your mind isn't able to calm itself, neither is anything else; you will carry that tension for as long as you're worked up. 

However, relaxing is an important part of creating rest. Even if you're unable to sleep, you can do the body plenty of good by sitting and letting your muscles breathe. A small catnap or "resting your eyes" can provide similar results. It's a short amount of time where the body lays still, isn't exerting energy, and can catch up on its necessary functions. 

When this can't be done all on your own, it's a good idea to locate the source of your stress and do your best to eliminate it. Problem solve or move the most stressful of daily tasks off of your plate (as realistically as possible). Then look toward relaxation techniques like soothing scents, massage, exercise, or talk to a loved one about what has you so worked up all the time. Hopefully, by approaching your stress from various areas you can work to eliminate as much of it as possible. And, in the process, allow your body some much needed muscle relaxation and some hard-earned rest.  

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Should You Crack Your Own Neck?

Bone popping is a common habit. People will press in their knuckles, crane their back, and even pull on their own necks in order to feel that oh-so-satisfying cracking sound. Not to mention the feeling of relief that comes with it, releasing pent-up joint pressure, and providing immediate endorphins that are said to reduce pains and increase relaxation. It's also why so many are popping their own joints. 

But it is a practice that's safe?

Depends where you're popping. There's a reason physical therapists and chiropractors go to school for years – they learn about how the body is put together, how it works, and where bones should sit. Then with this training in tow, they set out to help others stay aligned. One of the most dangerous areas is the neck, where the spine is narrowed, and where a wrong move can seriously injure a patient, or send aches and pains down into their back. Possibly even worse.

Should we be attempting to do the same on our own? Probably not. It's one thing when joints give and pop when prompted only by your movements. But it's another to pull and press until a sound is heard. In fact, it's actually a dangerous way to strain muscles in a very sensitive area. 

Instead, it's best to stick with a professional and let them put your bones where they need to be. Steps like sleeping on an alignment pillow, regular stretching and strengthening exercises can help with neck health. And better yet, each of these can be done on your own. When paired, they can help eliminate the need to "crack" your neck all on their own. Or, visit your medical professional to keep everything in check, then ask their advice for making their handy work last. 

These simple steps, when combined, can help increase neck and spine health for the long-term, and eliminate pains.  

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The Dangers of Too-Dry Air

In the summer, humidity is one of our biggest complaints. It's hot, it's sticky, it makes the temperature feel 10+ degrees warmer than it actually is. Then come winter, we have the absolute opposite problem: the air is dry as can be. It makes it colder, our skin flaky and unprotected, and when it's cold enough, it downright hurts to breathe. Of course, on either end there is an easy fix for the inside of your home. And in winter that means running a humidifier or boiling a pot of water on the stove – keep one simmering slowly all day long for maximum effects. (That is, when you're close enough to keep an eye out.)

But is adding humidity really necessary? What exactly are the dangers of a house that's too dry? And why do we need a humidifier – homemade or otherwise – anyway?

When Your Home is Too Dry:

There's an abundance of static electricity. This makes sweaters and long hair annoying, whether on a human or your fur-baby rolling on the carpet. However, it can also mean giving out shocks every time you touch a light switch or anything metal. Small ones won't do much harm, but the bigger the shock, the harsher it's felt. (And more dangerous they can become.) 

Other symptoms play their toll directly on the body, like dry and itchy skin, watery or burning eyes, sinuses and throats that are irritated or in pain, which in turn, can make you more susceptible to germs and colds. Flu viruses can also live longer in low humidity, increasing your chance at being exposed. Finally, the nose can feel congested simply from being too dry. All of these symptoms can make you achy and feeling sick all on their own, whether or not you're actually sick. 

To avoid some serious health side effects, consider running your humidifier all winter long, or whenever moisture levels are low. It's an easy, affordable, and natural way to help feel your best, even through the height of cold season. 

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How to Stay Active in Cold Weather … And Why You Should Do It

For those who didn't grow up in extreme weather conditions, the effects can hit you much harder as an adult, especially when dealing with cold. That's a stat that's been proven time and again with cross-country moves and re-locations. We also feel extreme weather deeper as we age – another stat that's been shown with snowbirds and entire generations who are getting away as often as possible. There are, of course, those who actually like the cold weather and who go out of their way for chilly runs. 

But for the rest of the population – whether you're not as young as you use to be or have never liked the chill – winter can be a rough season for staying healthy. It's harder to exercise when freezing wind and moisture are a factor, yet the need to exercise remains. In fact, staying active in winter actually helps in a number of ways, like boosting your mood, encouraging the metabolism, and offsetting heavier meals that we crave on the worst of days. 

Staying Active in All Seasons

One way to get moving while avoiding the cold is to join a gym, which will provide a comfortable environment for exercise. However, if you can stomach it, outdoor workouts offer fresh air, a perk that helps the immune system and expands the lungs, and rougher terrain, which can advance your workout.    

Another route is to dress for the occasion. Layers are ideal, but you should also look into the type of clothing you're wearing; dry-fit and wind-blocking materials will do you the most good. 

Or, mix and match by getting outside when it's (somewhat) nice, then plan longer workouts inside when it's just too unpleasant. But no matter how you plan your winter activities, try to stay active all season long. It's a method that will do wonders for your health – and on all levels – and make it much easier for you to transition back into spring with a healthier, more fit you. 

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Wedges and Elevations for Different Conditions: High-Level Inclines

In the past two weeks, we've discussed different types of wedges and what they can be used to treat. It's a step that's helped us define our products, highlight some of their best features, and share important healing information with readers. Now we take this series one step further by talking about high-level wedges – what they can do and what conditions they're best outfitted to prevent.  

Those suffering from all-over back pains can gain ongoing relief with the steepest of wedges. Because they offer the most support and weight displacement of any style of wedge, these cushions can help relieve the most pains. Especially when a patient is suffering from aches throughout different areas in the back, like upper and lower, mid and upper, and so on. Such wedges are also great for dealing with throat and lung conditions, including surgery or treatment recovery. 

Because few sleep on high wedges (due to the angle), they're most often used to provide back alignment. This can include anything from resting sore muscles, helping bones settle in their proper place, reducing weight tension, and more. When paired with a full body support, high wedges can also be ideal for relieving all over aches. Such as reducing knee swelling or pains and gaining support in the legs. Or, simply use these full-body wedges to relax. When angled properly (for instance, with the BackMax Plus), patients can reduce the gravity's pull on their back, legs, and joints. Seeing as these generally cause the most pain, high wedges can also offer much needed relief. Whether after an especially achy day, or as a preventative measure. 

Whether you're nursing an injury or are just looking for some added comfort, a steep wedge can offer help with all of the above. Start browsing today and learn more from our product page. 

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Tips for Avoiding the Holiday Heartburn

Out of all the great things about the holiday, food is absolutely one of them. The side effects that come from eating these rich foods, however, not so much. With all of the cream cheeses, the candies, heavy meats (and whatever else your family craves come December), it can be rough on the digestive system. Not only in the stomach, but in your esophagus. The combination of eating heavy and eating often – sometimes there are too many fun parties to say no to – causes the body to retaliate. 

Rather than suffering through the goodies, follow these guidelines to gain relief … while still eating your favorite dishes.

Eat Lighter – We know, it can be tough not to stuff your face with Grandma's best meals, but going easy will help the digestion process later. You can always go for a second plate, just allow your body to have a break first.

Eat Healthy Too – The best-tasting foods are the worst for you. But that doesn't mean you can't sprinkle in some vegetables now and there. Healthier dishes will provide your body with nutrients, while helping to break down all the fats.

Eat Earlier … Or Go To Bed Later – It's the holidays, you're allowed to set your own schedule. Putting more time between dinner and sleeping in particular can ensure your body has had enough time to break down the latest meal. This reduces the risk of heartburn greatly.

Take a Tummy Settler – Milk (dairy or an alternative), a glass of water, home remedies, such as apple cider vinegar and honey, peppermint tea, etc., can all ease your esophagus before bed. Use these beverages to calm down your stomach acid in a natural way.

Sleep on an Incline – If it's bedtime and you can feel the heartburn on its way, use a wedge pillow to get better sleep. This will require stomach acid to essentially climb before causing pain. 

Enjoy the holiday snacks with these easy and effective heartburn killing tricks. 

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Wedges and Elevations for Different Conditions: Mid-Level Inclines

Last week we talked about the wedge and how sleeping or just resting on an incline can better your health. Today we take that same concept a step further and focus our attention on mid-level wedges. Slightly taller or steeper than their shorter friends, there's plenty that the mid-level wedge can do. Just like its lower counterpart, it offers pain relief, circulation increases, and all-around comfort.

But just who should use it? And what conditions are best to take on with a mid-level wedge? 

According to medical research and scientific designs, it's best for reaching the middle of the back. Pains, misalignments, as well as ongoing injuries can all be reached with this size of wedge. Its efforts then trickle down into the lower back, hips, and knees, as well as up into the shoulders and neck. Mid-height wedges are also great for surgery recovery, allowing you to elevate the chest, or to prop legs and increase circulation. Just like in the hospital, but in the comfort of your own home. 

Or, if you suffer from heartburn or GERD, mid-sized wedges can help more severe cases. Because there's more height, the wedge lets gravity do the work, keeping stomach acid suppressed by forcing a steeper climb. 

Many of our mid-height wedges come as part of an adjustable set, allowing the user to choose just how propped they'd like to be. This can be an ideal way to switch between sleeping and watching TV, as well as a supportive position for the couch. With versatility and healing all in one, you can gain multiple perks with a single incredible product.

Of course, you can always talk with your doctor about treatment options regarding your wedge pillow. Experiment to see what positions provide the best relief, and gain their medical advice to find the best outcome possible. 

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Wedges and Elevations for Different Conditions: Low-Level Inclines

You've heard that sleeping on an incline can help with various symptoms. Whether suffering from heartburn, recovering after a recent surgery, or just looking to reduce cold symptoms the natural way, there are an incredible number of ailments that can be helped by lounging on an incline. There's no doubt about it. The tricky part, however, is determining just how much of an incline you need, and what type of relief each level can provide.

First and foremost, talk with your doctor. After you've gotten their advice, you can work to find the best level for healing and comfort. You can also take personal preference into account – if you like a lower wedge, you might not be able to gain sleep on a more severe incline, and so on. Then it's time to look into what each height will best help solve.

Lower inclines – most often used for comfort, these short wedges are most often used for neck and back alignment. Use them to ensure your spine is settling as it should throughout the night. It's a simple move that can eliminate back pain, muscle aches, as well as headaches. 

Place these lower incline wedges under the rear to alleviate pain in the lower back and weight displacement. They can also be used for feet in order to increase blood flow back into the legs. This is most common after a knee or leg injury, and should be used with doctor approval. 

Why it works – by offering the back a proper resting surface that works with it, not against, you can keep your bones in proper alignment throughout the night. Unfortunately, when we fall asleep we can jar into all types of positions that disrupt the bones, which can then cause ongoing pains from being out of place. The wedge also works on other areas of the body by providing support at a gentle angle.

To learn more or start browsing, head to our wedge pillow page today. 

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What's the Ideal Sleeping Temperature?

You might have heard that it's better to sleep in a chilly room. You might even agree from personal experience. But did you know there is actually science behind this old wives' tale? And as to just how cool that room should be? The stats have been taken, the studies done, and the results are in – letting us know the absolute ideal sleeping temp each and every night. And the answer is … whatever is most comfortable, generally between 65 and 72 degrees. Much warmer or cooler and the body is more likely to wake frequently.

Due to different body types, sizes, and preferences, folks were shown to sleep deeper at different degrees. With their bodies also running at varied "norms." However, one thing remained in common: those who slept in a cooler room at night vs. what was comfortable during the day gained better rest. When your body sleeps, your core temperature actually goes down – because you're resting and working to save energy. It's a move that our body takes care of on its own. Achieving this lower temp is much easier when your house itself is chillier at night … vs. forcing the body to cool itself against your bedroom environment. 

These nighttime temps can be found by manually or auto setting a thermostat. Keep a small heater in your living space to add warmth while you're awake, or light a fire. It will raise the thermostat while you're up and aware of your degrees. Then once bedtime hits, the fire will have died down and the house will cool itself off overnight. Allowing you to rest even more soundly throughout the night. 

Look to these simple thermostat adjustments, and keep track of what range is most comfortable for you and your family, and earn access to a scientifically proven way to sleep better. 

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