Can A Mattress Really Help To Sleep Cooler?

Posted by on Apr 7, 2018 in Help them up | 0 comments

A rested night sleep is one of the priceless rewards you can give your body after a busy day. However, there are few things that can rob you peace while sleeping.

One of these things is sleeping hot. Sleeping experts recommend that your bedroom should be a range between 65-72 degrees Fahrenheit. Sadly many of us lack this sensitive information.

As you sleep, temperature penetrates through the various layers as a result, you will find yourself awakened by hot flashes and sweating.

The good news is that technology has gone a buzz and so much technology out there that can be implemented in the mattress industry to facilitate better airflow.

This helps to ensure that you’re sleeping cool and comfortable throughout the night. In this article, I want to show you how a mattress can help you start sleeping cool.

Important Thing You Should Know About Temperature Change during Sleep

While sleeping a number of processes take place at different stages of sleep. Shortly after getting into bed you get into what is called transitional period and your body enters into the light stage of sleep. During this time, you’re still active and conscious of the surroundings.

After a while, you enter into stage two of sleep where you begin to be disengaged from the surroundings. At this point, your body temperature begins to lower due to your circadian rhythm. At stage four, temperature change and heat loss is optimal.

These stages are the most restorative as worn out tissues and cells are repaired or replaced, growth and development hormones are released and supply of blood to muscles increases. All these processes require proper body temperature.

Therefore for you to slip into this restorative stage you need a mattress that balances your body temperature so that you keep cool.

Mattress cooling mechanism

  • Utilizing the Open-cell technology

This technology is engineered into the cellular structure of the mattress leaving large pores into the cells of the foam. This unique design is very important because it allows an increased flow of cool air while you sleep.

What this means – read this best firm mattress –  is that instead of your body heat being trapped next to your body throughout the night, this heat has an exit gate to escape. Another important thing about this design is that it wicks moisture away as warm air escapes, this results in a cooling climate underneath your body.

  • Utilizing a cooling gel

A cooling gel is a viscose material integrated into memory foam mattresses. The cooling gel plays a significant role in temperature regulation. The gel works the same way as a shock absorber.

As your body release heat, the gel traps the heat and transport it to the surface of the mattress and takes back cool air. The exchange mechanism creates a cooling climate between your body and the mattress allowing you to sleep cool and comfortable.

  • Climate control system

Modern mattresses have built-in fans that can be useful for individuals who sleep excessively hot or get cold at night. These systems help in temperature regulation by releasing cool or warm air underneath your bed.

Similarly, mattress like Wink beds now comes with air tubes that supply cool air currents that rise to the top surface creating a cooling surface beneath your body.

  • Using additional accessories for sleeping cool

Mattress temperature also has a correlation to your bedroom accessories. This means that some accessories like mattress covers can help you stay cool and comfortable while you sleep.

Mattress cover made from natural fibers such as cotton and wool are gentle to the skin and more breathable than other covers. These materials also wick away moisture ensuring that you sleep comfortably depending on the room temperature.


Choosing the best cooling mattress in the market can make significant changes in the way you sleep. The basic cooling mechanisms found in some of the perfect mattresses are open-cell technology, cooling gel, climate control system and additional accessories. Buying a mattress with any or combination of these features you can be sure to sleep cool.

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Help them up

Posted by on Apr 11, 2017 in Help them up | 0 comments

Use the power of subtle touch. Experts say that subtle touch helps to literally break new grounds in relationships because touch helps to build trust.

The big question is ‘how do you harness the power of subtle touch to build trust when coaching?

Help them up: You must know when to help and pick your trainee up. You don’t need to rush to help them every time they are on the ground. Helping them up would happen naturally once you have built a rapport with them.

For instance, you can initiate a conversation with them while they are doing their stretches on the ground. Once the conversation is flowing the right way, you will know instinctively when to offer a hand to pull them up.

Stretching: You don’t have to be an expert yoga instructor to help your clients get more out of their stretches. It is common knowledge that most athletes don’t do well at stretching but this gives you an opportunity to help out. We recommend this site for more information on this link

You can help out in certain ways without overstepping your bounds as coach or trainer. For instance, you can help with Quad/Hip Flexor Stretch, Supine Hamstring Stretch, Arm Sweep Stretch and Heel Sit Mid Thoracic Stretch.

Dap: whether you choose a handshake or pat on the back or high five or a fist bump, what matters is letting your clients know that you appreciate their efforts and hope to see them again.

If you manage to get a special handshake, that’s even better. It means you just established a a unique relationship with them.


These 3 skills that I’ve shared with you have been tried and tested. They work anytime. Even with limited knowledge as a coach or trainer, you can engage these skills at any point in time.

They help you find and establish your footing as a coach or trainer while you learn and build your coaching skills over time.

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Posted by on Apr 11, 2017 in TIME EM’ | 0 comments

Create different opportunities to time your clients or athletes.

For instance, strength protocols, isometric holds, conditioning intervals and strength work with tempo are all opportunities where a stop watch can be useful.

When timing your client’s activities, it’s not just enough to press a button, you must be aware of your volume level. Whether you are timing a round of charades or sprints or cycling, you must use your voice.

One of the things that allows people to know that you are a newbie at coaching is your voice. If your voice is too low, your clients won’t take you seriously. Let your voice ring out like a referee’s whistle. Your voice must resonate with your clients.

When training, people get really stressed out, with their hearts pounding and them breathing heavily. While in this state, it is physiologically harder to hear anyone so you need to make sure your voice can blast through that state to get their attention at all times. It might be interesting for you to know more at

After sorting out your watch and your voice level, you need to be able to say the right things. The following tricks will help you with what to say.

  • In getting a trainee to start, you can say simply say “READY…….GO”. If you want to get them to stop, you can shout “TIME!” Don’t fall into the trap of using lengthy words like OK and Relax or Take it up. The fewer your words are the better. Your commands should unquestionable.
  • Avoid using countdown of Three….Two….One….Time. Know when everyone is to stop. When you’re close to the last minute, you can say “5 SECONDS” or “ALMOST THERE” as warning. The next thing they should hear from you is “TIME!”
  • Try to wear a digital watch. It’s preferable when you constantly have to set timers for your client’s activities.


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Posted by on Apr 11, 2017 in 3 SKILLS EVERY COACH & TRAINER CAN IMPLEMENT ON DAY ONE | 0 comments

Starting your first coaching job can be a bit of a drag, especially your first day. Imagine standing on the training floor and watching your new client or a group of athletes that you’re supposed to train.

The first reaction is usually one of uncertainty. You’re not sure of what to do exactly; whether to fold your arms or put them behind you or observe from a far distance. You wonder what to say or whether to clap, yell or correct anyone.

The worst part is you’re not even sure of who or what exactly to address first. Well, don’t be alarmed, it’s a common feeling that hits almost every new coach.

The question is how do you deal with such feelings? How do you approach your first day at work without messing up and still end up earning your stripes?

I’m going to show you 3 basic skills that can help you get through your first day as a coach or trainer. It has helped many of my interns get through their first day a trainers and I’m quite certain it will help you too.

  1. SPOT EM’

This is what most people do easily with their buddies during workout. Spotting is the act of supporting another person during exercises, with the aim of encouraging the person to do more than they would normally have done.

So do what you would normally do for your friend. Spotting helps to foster a bunker mindset. The clients see you as one of them and you are able to easily build trust and a good rapport.

When your clients see you as attentive and not just out to push them for the sake of results, they will feel safer under your training.

Here are a few examples of when to apply spotting:

  • DB Bench Press
  • KB Overhead Press
  • Squats
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