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21
Oct
2021

FIVE BEDTIME HABITS YOU NEED TO QUIT

You might be unknowingly ruining your chances of a goodnight’s sleep before you even get into bed. This could be a result of certain bedtime habits that you might. In order to deal with this, you have to identify them and then quit doing them so you can improve your sleep quality.

Read on to find out those habits and how to get rid of them.

BEDTIME HABIT #1: DRINKING A LOT OF WATER BEFORE BEDTIME

Yes, it is important to take lots of water to keep yourself efficiently hydrated. However, a little too much especially minutes before you go to bed could mean bad news. This is because consuming too much water before you go to bed would mean that you don’t have enough time to let your bladder fill so you can use the bathroom.

This would result in you having to wake during the night to relieve yourself. This could disrupt your sleep and make it difficult for you to go back to sleep. You should instead develop the habit of taking more water during the day and reducing the quantity the closer it gets to bedtime.

BEDTIME HABIT #2: YOUR EATING HABIT

Consuming heavy foods, dairy products, spicy foods, caffeine, and sugary foods just before bed is a big no-no. All these foods are major disruptors of a goodnight’s sleep. Sugar and caffeine can make you hyperactive and aggravate insomnia. Spicy foods, as well as dairy products and heavy meals, can disturb your metabolism and make it difficult for you to sleep during the night.

It is recommended that you eat 2 to 3 hours before bedtime. This would give your body time to digest your food properly and would reduce the risk of developing heartburn when you eventually go to bed.

BEDTIME HABIT #3: EXERCISING RIGHT BEFORE BED

Yes, exercising helps you sleep better but it can be a problem when you engage in it right before you go to bed. A study revealed that people who had vigorous exercising less than an hour before bed find it difficult to sleep and tend to have a poor sleep quality. Rather than engaging in rigorous exercises just before bed, make out time to do your workout in the evening, at least 2 – 3 hours before bed. Something else to consider is engaging in relaxing and soothing meditation activities such as yoga.

BEDTIME HABIT #4: CONSUMING ALCOHOL

Consuming alcohol just before bedtime doesn’t make you sleep better (we’re sorry, not sorry to break this myth). Yes, it might help you relax a little and expel a bit of anxiety and stress but it can disrupt your habit to achieve the deep stage of sleep.

If you want to consume alcohol before bed, ensure that you consume it about 2 to 3 hours before it is time for you to sleep. That way, your body can have enough time to digest it so it doesn’t disrupt your sleep cycle.

BEDTIME HABIT #5: EXPOSING YOURSELF TO BRIGHT LIGHTS

We are at an age where we are greatly dependent on our gadgets. Our smartphone has become everything to us – from organizer to newscaster, weather forecaster, and so on. However, the lights emitted by these gadgets are not so great for your sleep. Spending so much time on your gadgets means more exposure to these lights and a poorer quality of sleep.

Ensure that you turn off all gadgets about an hour before bed. Limiting your screen time before bed can help balance your circadian rhythms which in turn balances your brain’s ability to know when it’s time to be asleep or be awake.

five bedtime habits you need to quit - 02 - bedsheetsexpress

CONCLUSION

It’s not enough to develop a sleep routine, the smallest of habits might be disrupting the progress that is meant to be made. In order to improve your sleep quality, you have to make sure you get rid of habits that could be acting as sleep disruptors.

15
Oct
2021

FOUR SECRETS TO MAKING THE PERFECT BED

The way you lay your bed will go a long way in determining whether you enjoy quality sleep or not. Making a bed can be such a hassle, especially when you have to add layers upon layers just to get the perfect feel.

It might seem impossible trying to get your basic bed to look dreamy like you see in catalogs but with the right efforts, you can achieve those looks without hassle.

With these four secrets, you can upgrade your bed-making skills and give your bed a facelift.

HAVE THE RIGHT MATTRESS

To enjoy a well-made and comfortable bed, you have to ensure that your mattress is of the right quality. If your mattress is old you should consider getting a new one or flipping the mattress if you can’t afford to invest extra coins into getting a new mattress. Something else you can consider is investing in a mattress topper as this would help you add an extra layer of comfort to your mattress.

START WITH A BASE AND THEN YOUR FLAT SHEET

Starting off with a good foundation is important and you do this right by investing in a good mattress protector to protect your bed from dust. If you are already using a mattress topper, you can choose to ditch going for a mattress protector.

Spread out your flat sheet on your layered mattress then tuck in the edges into your bedframe. You can choose to use double flat sheets or a fitted sheet and a flat sheet as these would help give your bed an extra hotel feeling. Ensure that you go for sheets that have a good thread count and are also clean. We have a collection of bed sheets that you can explore.

SPREAD ON YOUR DUVET

Once you have lain your sheets, the next step is to add layers of warmth and coziness to your bed. You can do this by introducing duvets and/or blankets. You can choose to go for duvet sets that come with bedsheets so you can have a complete look on your bed. Depending on your preference and the weather, you can decide on whether you just want to keep your duvet on your bed until you want to sleep or you would use it as a cover around yourself as you sleep.

INTRODUCE PILLOWS

Based on preference, you can choose to place as many pillows on your bed as possible. You should however keep in mind that you don’t want to have too many pillows that your bed looks choked. You can have a mix of throw pillows and sleep pillows just to create a more decorative look.

You can style your bed effortlessly by combining the right colours, textures, patterns, and sizes. If you just want the pillows for the look, you can have them piled away when you want to sleep –that is if you are comfortable with dealing with having to pile up and un-pile your pillow stack every time.

CONCLUSION

Making the perfect bed for you to sleep in every night can be one key to enjoy a goodnight’s sleep so you can wake up feeling refreshed the following morning.

7 amazing reasons you should own a pair of slippers - 02 - bedsheetsexpress
01
Oct
2021

7 AMAZING REASONS YOU SHOULD OWN A PAIR OF BATH SLIPPERS

Who doesn’t love owning a pair of warm, fuzzy bath slippers? We are guessing everyone does but if you are not fully convinced as to why you should have at least a pair of bath slippers, here are 7 reasons why you should treat your feet to that fuzzy goodness.

THEY HELP REDUCE THE RISK OF CATCHING COLD AND FLU

Research has shown that having cold feet drastically increases your risk of catching flu. Your body tends to lose body heat more when your feet are chilly and this can lead to your body taking on a defense mode to reduce the loss of heat. As a protective reflex action, the blood flow to your nose reduces and this means that there are fewer white blood cells to help fight a flu infection hence, you can break down with flu.

WEARING BATH SLIPPERS CAN HELP YOU DEAL WITH SWOLLEN FEET

Improper blood circulation typically causes swollen feet and not wearing slippers can lead to a disruption in blood circulation. Wearing cotton bath slippers around the house will boost blood flow to your feet which will, in turn, reduce swelling.

THEY AID BODY BALANCE

For babies, aged people, and people who deal with flat feet, slippers can aid balance and help to alleviate strain on the feet. Our cotton bath slippers have a ribbed rubber sole that promises comfort and good arch support. These two are important recipes for balance.

THEY HELP REDUCE THE RISK OF BACTERIAL AND FUNGAL INFECTIONS

Wearing fuzzy slippers around your home not only leaves you feeling pampered, but also helps to reduce your risk of getting bacterial and fungal infections. Your floors can be extremely dirty no matter how much you clean and constantly keeping your feet in a pair of slippers helps to ensure that they are protected from communicable foot disease-causing fungus.

WEARING BATH SLIPPERS CAN HELP YOU MAINTAIN A CLEAN HOME

The footwear you wear outside your home can track in a whole lot of dirt, bacteria, and microorganisms. Owning a pair of bath slippers that you wear around your home can help you reduce the chance of tracking in dirt from outdoors. You can simply leave your shoes by the door and don your cotton bath slippers as you move around at home.

WEARING SLIPPERS CAN BOOST PRODUCTIVITY

If you work from home and are thinking of ways to boost comfort so you can be more productive, consider donning a pair of bath slippers. Not a lot of things are as relaxing as slipping your feet into warm, fuzzy cotton slippers.

THEY HELP REDUCE HOUSEHOLD ACCIDENTS

Floors can be slippery and walking around bare-footed or with just socks on can be a recipe for a fall. Opting for wearing bath slippers that soles with a grip can help reduce your risk of falling to a minimum. Also, you can protect your feet from getting pierced by pesky, pointy objects that could be lying around.

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TAKEAWAY

You can enjoy several comfy benefits by keeping your feet cooped up in a pair of cotton slippers. Convinced by the amazingness they represent? Head over to our bath slippers section to shop a pair or two or more.

17
Sep
2021

ALL YOU NEED TO KNOW ABOUT THROW PILLOWS

In the world of comfort and interior décor, throw pillows never do wrong as long as you know just how to work with them. Throw pillows are a cute, simple, and often inexpensive way to change up the look of your space in the easiest way possible. Understanding how to work with throw pillows and utilizing them just right can help you take any space from zero to a hundred as quickly as possible.

So what exactly should you know about throw pillows and how can you make them work for you? Read on to find out.

WHAT ARE THROW PILLOWS?

So the “throw” in throw pillows arise from the thinking that they are a piece of furniture that typically don’t come with the arrangement of any space, they are in fact basically tossed in as a means to add more to the look of a space.

Throw pillows are also referred to as decorative pillows. They are like mini pillows that are used for decorative purposes more than functional purposes. You should note that although throw pillows are majorly decorative in nature, they can serve functional purposes like providing comfort too. In fact, some people arrange throw pillows in their beds as a means to support their spine.

WHAT PURPOSES CAN THROW PILLOWS SERVE?

Aesthetic purposes: you can use throw pillows to beautify a space. You don’t have to be a professional interior designer before you can take advantage of throw pillows to add accent and depth to your space. You can select throw pillows for your space by drawing on the colours of your drapes, walls, sofas, and floor coverings.

Functional purposes: throw pillows can be used to boost comfort while sitting/lying on a sofa, lying in bed, or while on the floor. You can create a throw pillow arrangement that helps provide head, neck, and back support when you need them. For people with little children, you can take advantage of throw pillows to protect your children from hazards. You can have a throw pillow arrangement that keeps your child(ren) from falling over while they are sitting or while they are sleeping in bed.

All in all, throw pillows are pretty useful pieces in any space.

HOW CAN YOU MAKE THROW PILLOWS WORK FOR YOUR DÉCOR?

You don’t need to be a professional interior designer to take advantage of the beauty that throw pillows possess. Simply understanding basic simple decorating ideas can help make a difference. Here is a simple guide list you can follow when you want to make use of throw pillows:

Go for a mix of textures and patterns: throw pillows come in various patterns (plain, striped, plaid) and textures (cotton, silk, velvet), and choosing to go for a combination of textures and patterns is one pretty cool decorating idea. You can choose to stick to a combination of two sets of patterns and textures that work well with each other.

Pick a colour scheme and be consistent with it: As we’ve mentioned before, you can select your throw pillows using your surrounding as inspiration. That is, consider your drapes, walls, floor coverings, beddings, and so on. You don’t have to go for the same colours throughout, just ensure that you go for a colour scheme that blends. Pick a tone that blends and be consistent with it.

Go for a combination of sizes: choosing different sizes to work with will be naturally pleasing to the eyes. You can create a combination of large and small sizes and this would make your arrangement look more organized.

Don’t go overboard with the number of pillows: throw pillows are decorative but they are also meant to provide comfort. If they are too many in one location, they can be interfering with your comfort rather than providing comfort.

CONCLUSION

Throw pillows are one trend that has been going on for a pretty long time and a lot of people are taking advantage of them to create personality in their spaces.

26
Aug
2021

FIVE HEALTHY HABITS FOR SNORING LESS

About everyone snores occasionally. In fact, a study has shown that about 30% of all adults snore and the number increases in older adults. Snoring occurs when air can’t move freely through the throat and nose, thereby cause the throat tissues to produce a sound.

Snoring can be influenced by various factors, ranging from obesity to wrong mattresses. Although snoring is not too much of an issue; except in cases when it is an indication of sleep apnea, it can disrupt quality sleep. Not getting enough quality sleep due to snoring can eventually lead to varying health complications so it is important to understand why you snore and ways you can curb it.

Don’t let snoring be a reason why you don’t enjoy a good night’s sleep each night. Let’s dive into remedies you can explore to help minimize snoring.

TRY OUT NEW SLEEPING HABITS

Elevating your head about four inches from your mattress is one way to keep your tongue from obstructing your throat while you sleep. You can also choose to have your mattress elevated at the end when you lay your head to sleep each night. Consider investing in necks pillows or sleep pillows that would ensure that your neck maintains proper position while you sleep.

OPT FOR SLEEPING ON YOUR SIDE RATHER THAN ON YOUR BACK

Lying on your back while you sleep can allow your tongue to fall back to your throat, thereby obstructing airflow and narrowing your airway. This easily triggers snoring and can easily lead to sleep apnea. Instead of sleeping on your back, opt for lying on your side instead. This would help to ensure that your tongue doesn’t end up obstructing your airflow. You can try wedging a pillow stuffed will tennis balls behind your back while you sleep so that in case you shift to lying on your back, the discomfort will help you adjust to sleeping on your side.

MAINTAIN A MOIST AIR IN YOUR HOME

Snoring can easily be triggered by dry air. Ensuring that the air in your home; especially in your bedroom is moist at all times, will help to reduce the chances of your nasal and throat tissues getting irritated. You can have a mist diffuser installed in your bedroom to help ensure continuous moisture is maintained.

DEAL WITH ALLERGIES

If you are someone who deals with allergies and is easily triggered, ensuring that you use your allergy medications will help to minimize allergies thereby reducing your chances of snoring. Reduce chances of dust mites and mildew building up in your bedroom by maintaining the right bedroom hygiene regularly. You can shop for hypoallergenic beddings that help to ensure you don’t get allergies from the bedding essentials that you sleep in.

CLEAR NASAL PASSAGE

Another trigger of snoring is clogged or stuffy nostrils. Ensuring that you clear your stuffed or clogged nostril before going to bed, can help to minimize your chances of snoring. You can explore the option of using a saline mixture to clear up your clogged nose or you can explore certain fragrances that are known to help with respiration.

CONCLUSION

As harmless as snoring can seem, it can be a catalyst for health complications as well as for a rocky relationship. Snoring can disrupt good sleep and this can have effects on your general well-being. Even if you do manage to sleep comfortably through your snoring, having a sleeping partner might mean they have to deal with the disruptions that arise with the noise.

20
Aug
2021

DEALING WITH PARASOMNIA

Most sleep disorders tend to not just affect how you enjoy sleep at night, but also how you function during the day. Some disorders can be so intense that they lead to disruptions in cognitive reasoning and can lead to accidents. Parasomnias are a category of sleep disorders that can be pretty worrisome.

Parasomnia refers to a class of sleep disorder that can lead to abnormal behaviours during sleep. With parasomnia, one can experience or exhibit abnormal behaviours during any stage of sleep. From wakefulness to sleeping and vice versa, these behaviours can occur at any point.

Sleep disorders that are classed under parasomnia include sleepwalking/ somnambulism, sleep talking, bedwetting, catathrenia or groaning while asleep, nightmares, night terror, confusional arousal, teeth/ jaw grinding, REM sleep behaviour disorder, sleep texting, sleep-related hallucinations, sleep-driving, sexsomnia and so on.

Some parasomnias are common like sleepwalking, while some are rare like sleep-driving which is a more dangerous form of sleepwalking. Whether common or rare, parasomnias can make it difficult for you or people around you to enjoy restful sleep at night.

POSSIBLE CAUSES OF PARASOMNIA

A number of things can cause and/or trigger parasomnia in a person. They include stress, PTSD, drug abuse/ substance use, genetics, depression, anxiety, an irregular sleep schedule: like with people who work with shifts, neurological problems, sleep deprivation, and so on.

It is important to note that parasomnias are especially common with children than they are with adults. This is typically because the sleep-wake cycle in children is not fully mature and this can result in a mixed state of consciousness.

HOW DO YOU KNOW YOU MIGHT HAVE PARASOMNIA?

Parasomnias are majorly characterized by unusual and abnormal behaviours that you exhibit while you sleep. If you or people around you notice the following symptoms, there is a likelihood you are dealing with parasomnia: waking up feeling disoriented and confused, not remembering carrying out certain activities, feeling extreme fatigue and sleepiness during the day, finding unfamiliar cuts on your body when you wake up, experiencing extreme insomnia and so on. To fully diagnose a parasomnia, you should consider seeing a doctor.

TREATMENTS FOR PARASOMNIA TO EXPLORE

Luckily, parasomnias are treatable and you can explore various habits that would help to reduce abnormal behaviours. Treatments to explore include but are not limited to: prescribed medications, Cognitive Behavioural Therapy, psychotherapy, hypnosis, adopting scheduled awakenings: this involves waking up about 15 to 30 minutes before it is time to spontaneously wake up, making your bedroom a safer sleep environment by probably getting rid of dangerous items, ensuring you lock your doors and windows before going to bed and so on.

You should also consider adopting certain lifestyle changes. Reduce allergies with hypoallergenic mattresses, pillows, and beddings. Adopt a consistent sleep-wake schedule. Limit your consumption of water before bedtime. Try to avoid watch intense movies like horror and reading suspense-filled novels before bed. Adopt exercising, meditating, or any activities that can help reduce stress and anxiety. Decrease smoking, your intake of alcohol, carbs, sugary and spicy food before bed.

TAKEAWAY

Parasomnias can make it difficult to enjoy quality sleep and certain types of parasomnia can lead to increased risks of accidents and health problems. Luckily, they are treatable, and depending on their severity, you might be able to overcome them quickly.

13
Aug
2021

HOW TO ENJOY QUALITY SLEEP AS A LIGHT SLEEPER

A light sleeper is one who wakes easily. As a light sleeper, your sleep is easily influenced and you would wake up as soon as there is a change in the environment: irrespective of how slight that change is. For instance, a light sleeper will easily wake up if there is a change in the odour of the bedroom or at the slightest sound.

Although being a light sleeper can have its perks: it would be more difficult for you to get attacked while you sleep and you obviously wouldn’t have problems hearing your alarm ring, it can also have its downside. In fact, the downside to being a light sleep is more disturbing than its perks.

Light sleepers typically find it difficult to attain a good night’s sleep. This is obviously because they wake up easily and hardly reach the deep stages of the sleep cycle. Being unable to enjoy a good night’s sleep for a long period of time can have adverse effects on a person’s health. From reducing productivity to increasing the chances of getting heart diseases, the effects that lack of quality sleep can have on a person is vast.

FACTORS THAT COULD INFLUENCE SLEEP IN LIGHT SLEEPERS

Unlike heavy sleepers who are rarely influenced by external stimuli while they are asleep, light sleepers are heavily influenced and this is why they wake up easily. Factors that influence how light sleepers respond to sleep disturbances can include but are not limited to:

  • Probable sleep disorders
  • Genetics
  • High level of anxiety
  • Lifestyle choices such as consuming too much caffeine, not taking naps during the day, etc
  • Brain wave activity during sleep.

HOW CAN LIGHT SLEEPERS ACHIEVE OPTIMAL SLEEP?

Irrespective of what kind of sleeper you are: light or heavy, it is really important that you do not just get quality sleep but that you get enough of it. However, it might take extra efforts on the parts of light sleepers for them to achieve optimal sleep.

As a light sleeper that is finding it difficult to enjoy a good night’s sleep, you can opt for certain lifestyle changes, adopting a healthy bedroom lifestyle, or turning towards seeking medical help. Some healthy tips you can consider include:

  • Sticking to a consistent sleep routine. This means you have to make sure you wake up and go to bed at the same times consistently. This helps your body’s Circadian rhythm, which is more like the body’s sleep alarm system; it tells you when to sleep and when to be awake.
  • Ensuring you take short power naps during the day.
  • Getting enough exposure to sunlight during the day.
  • Adopting exercises into your daily routine.
  • Reducing your exposure to blue light especially when it is close to your bedtime. You can adopt keeping your electronic gadgets away, at least 1 hour before bedtime. Blue light messes up your circadian rhythm and could prevent you from being able to sleep quickly.
  • Reducing your intake of heavy meals, caffeine, sugary and spicy foods, dairy products, and alcohol during the night.
  • Take more water. However, reduce your intake of water the close you get to bedtime so that you would reduce your bathroom breaks during the night.
  • Maintain a comfortable sleep environment: dark bedroom, no noise, the right temperature, etc. You should consider investing in a mist diffuser. This would help you maintain moisture and consistent scent in your bedroom.
  • You should also consider a change of mattress, pillows, and beddings if they are not making you comfortable enough to sleep properly.

CONCLUSION

If being a light sleeper keeps interfering with your ability to enjoy a refreshing sleep at night, you should consider adopting habits that help to improve how you enjoy sleeping each night. Talking to your doctor to get advice on what could help is also not a bad idea.

five reasons why you need egyptian cotton towels - bedsheetsexpress
06
Aug
2021

5 REASONS WHY YOU NEED EGYPTIAN COTTON TOWELS

Egyptian cotton is known to stand out from the rest with its organic nature and superior strength in softness and absorbency. The long fibers that characterize Egyptian cotton make it capable of producing the finest and smoothest yarns without compromising on quality. Apart from promising quality, linens made out of Egyptian cotton are majorly hypoallergenic and completely safe for human usage without compromising on health.

From beddings to bath linens, opting for Egyptian cotton tend to promise you long-lasting linens that are durable, comfy, and safe.

This article is focused on why you should consider stocking up on Egyptian cotton towels when you are shopping for your towels. Egyptian cotton towels are well known for their softness, durability, and superior quality; making them the finest of towels. Keep reading to find out why we recommend opting for them:

EGYPTIAN COTTON TOWELS HAVE HIGH ABSORBENCY

When compared to ordinary towels, Egyptian cotton towels have a higher absorbency capacity. Irrespective of how long you use them, they retain their absorbency. You should however note that in order to help them retain absorbency, you have to ensure that you take proper care of them.

ORGANIC IN NATURE

Egyptian cotton towels are made from organic cotton and this means that chemicals are not used in their production. Hence, you are assured of using towels that wouldn’t cause irritation on the skin or aggravate skin issues and allergies. The skin becomes extremely vulnerable after a shower/bath as the pores are usually opened. Using Egyptian cotton towels to dry your body after a bath helps to ensure that no harmful chemicals get into your skin through open pores.

EXTREMELY BREATHABLE

Towels made out of Egyptian cotton are more breathable than other towels; including ones made from other types of cotton. They are very comfortable to use and are perfect for use during summertime. You are also assured of towels with minimal chances of growing mildew and mold. This is because they do not take too long to dry.

DURABLE AND LONG-LASTING

One unique feature you get to enjoy while using Egyptian cotton towels is that they get better, fluffier, and softer with use. Most towels tend to lose their absorbency and fluffiness over time, thereby becoming worn out. Although Egyptian cotton towels tend to be more expensive in comparison to their counterparts, they are definitely a worthwhile investment as they can last you several years.

VERY SOFT

If you are looking to enjoy a luxurious and comfy feel after you’ve had a bath, then opting for Egyptian cotton towels is a great idea. They are the softest and the quality they possess make them extremely durable and long-lasting so you get to enjoy softness for as long as you use them.

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CONCLUSION

Your towels don’t have to be just basic home items that you use to dry your body after a bath. You can make them an avenue to enjoy luxury and comfort from time to time, by investing in Egyptian cotton towels. At Bedsheets Express, we have a vast collection of 100% Egyptian cotton towels you can explore. They come in varying colours and sizes, making them perfect choices for you and your family.

29
Jul
2021

REDUCE STRESS WITH THESE SIX BEDROOM TIPS

With humans, stress is a given. From worrying about work to worrying about children and so many other things, we are stressed most parts of our lives. Due to this, we tend to find slices of relief in places and activities that we can.

One place that can be a haven and an avenue to let go of stress is our bedrooms. When set up properly, your bedroom can be the sanctuary you fall back on after a long day of worrying, working, and being stressed.

We have come up with a list of tips you can adopt to make your bedroom that place that helps you combat stress. Let’s dive into it;

reduce stress with these six bedroom tips - 05 - bedsheetsexpress

LET NATURAL LIGHT IN DURING THE DAY

Apart from helping to reduce the chances of bacteria growing in your bedroom, letting in sunlight as much as you can have been proven to help improve your mental well-being. It is well known that exposure to sunlight during the day has a lot of health benefits and inculcating this idea into your sleep space helps to improve the quality of sleep you enjoy at night.

Get in more sunlight by opening windows in your bedroom or simply by going for a bedroom arrangement that would boost the level of natural light coming in. For instance, you can go for crisp white sheets or paint your bedroom in neutral calm colours or hang mirrors to help reflect and spread out lightning.

reduce stress with these six bedroom tips - 04 - bedsheetsexpress

INSTILL CALMNESS WITH SOOTHING COLOUR SCHEMES

Colours have been known to have an impact on various aspects of human lives, our mental health being one. They can evoke various emotions and feelings in us, thereby reducing or aggravating stress and anxiety. When deciding on a colour scheme for your bedroom, ensure you go for cooler and calmer colours like blue or green as they can help to create a serene sleep environment.

EMBRACE MINIMALISM BY DECLUTTERING

Bedroom clutter can create chaos in your mind and this would, in turn, affect how much sleep you would enjoy. For a space that is meant to be serene and relaxing, you have to ensure that your bedroom is free of clutter and furniture is arranged in ways that wouldn’t seem to choke.

Go for bedframes with extra storage spaces so you can conserve space, declutter your bedside table and go through your wardrobe to sort out things you don’t need anymore. These practices can help you create a clutter-free bedroom that’s serene and calming.

reduce stress with these six bedroom tips - 03 - bedsheetsexpress

SWITCH THINGS UP WITH PRETTY DUVET COVERS

Yes, you already have a luxurious and extremely comfy duvet quilt that keeps you cosy each night. You can, however, switch up your bedroom’s look with amazing seasonal duvet cover options. Not only will varying duvet covers add a bit of colour to your space, they would leave your bed feeling fresher.

reduce stress with these six bedroom tips - 02 - bedsheetsexpress

ENJOY TRANQUILITY WITH SCENTS

Travel to a space filled with tranquility with our range of luxurious home fragrances. Certain scents can help relieve stress, boost the mood, and help to improve sleep. Having welcoming scents around your home, especially in your bedroom, is one sure way to destress after a long day at work. Introduce a rich range of reed diffusers to your space or light a scented candle to enjoy warmth and lively fragrances.

reduce stress with these six bedroom tips - 01 - bedsheetsexpress

BURY YOUR HEAD IN FLUFFY PILLOWS

Your pillows can make a huge difference in the quality of sleep you get to enjoy. Investing in the right pillows can assure you premium sleep which will in turn relieve stress and help you feel energized enough to take on your day. If your sleep is suffering, now might be the right time to invest in new therapeutic pillows that are sure to help you enjoy quality sleep.

CONCLUSION

Your bedroom is meant to be a serene space that is a sleep haven for you at all times. Engaging in practices that help keep that space serene and comfortable is pretty important. You could consider other ideas like investing in blankets to keep you cosy each night, covering your windows with black-out curtains before going to bed so your sleep doesn’t get disrupted by sunrise, and decorating your space with potted plants to help with your mental well-being.

the dos and donts of creating a bedtime routine for your children - bedsheetsexpress
25
May
2021

THE DOs AND DON’Ts OF CREATING A BEDTIME ROUTINE FOR YOUR CHILDREN

A bedtime routine is a set of repetitive and consistent activities done every night before bed, as a means to facilitate good sleep. With the right sleep routine, you can ensure that you enjoy quality sleep every night. In children, a set bedtime routine ensures that they are able to enjoy good sleep each night, thereby aiding their overall well-being.

It’s not enough to create a bedtime routine for your children, you have to ensure that you engage in the right practices that won’t sabotage the benefits that a bedtime routine is supposed to have. This is why understanding the dos and don’ts of engaging your children in a bedtime routine is important.

DOs OF CREATING A BEDTIME ROUTINE FOR YOUR CHILDREN

Do it consistently

The major idea behind a bedtime routine is consistency. You have to ensure that the selected activities are ones that your children engage in every night or as many nights as possible. This would help them become accustomed to it and help their body easily get used to the idea of the routine.

Have a daytime routine

Following a set routine during the daytime too will help to maintain a flow for the nightly routine. Practices like ensuring that your children get enough sunlight, engage in exercises, and have short naps in between activities during the day, can help to regulate their Circadian rhythm and enhance good sleep.

Have a set of bedtime hygiene rules

Engaging your children in some bedtime hygiene rules will help to ensure that they enjoy a goodnight’s rest. Turning off the bedroom lights or for children who are scared of the dark, switching to dim lights, maintaining a cool and clean bedroom, and ensuring that there is no unnecessary noise, are sleep hygiene rules that can help your children enjoy good sleep. On your own part as a parent, you also have to ensure that you follow set rules too. For instance, engaging in noisy activities after you have tucked your children in for the night is not beneficial to them as the noise can keep them awake.

Make it short

When creating a bedtime routine, you want to go for activities that are not time-consuming and would be easy to carry out even on nights when you are short on time. Also, making the bedtime routine short will help to ensure that your children have ample time to go to bed and enjoy a long night’s rest.

Listen to your child

Although you are ultimately in charge of creating a nightly routine for your children, it is important that you have a discussion with them to understand which activities work and which ones don’t. Listening to their concerns will help you know where to make changes and adopt new methods.

DON’Ts OF CREATING A BEDTIME ROUTINE FOR YOUR CHILDREN

Don’t let them use electronic gadgets right before bed

Phones, televisions, and other electronic gadgets produce blue light and constant exposure to it can have an impact on a person’s sleep quality. You have to ensure that your children do not use electronic gadgets when it’s getting close to bedtime.

Don’t carry out the routine when they are already sleeping

If for any reason, your children go to sleep without engaging in their routine, let them continue sleeping. Waking them up can make them grumpy and make it difficult for them to get back to sleep. It is better to start out the routine before the child becomes drowsy.

Don’t let them eat caffeinated and sugary foods

Like with adults, certain foods can have effects on sleep in children too. Try to keep nighttime snacks to a minimum and if there will be snacks, make them as healthy as possible. Avoid snacks with caffeine as they can cause hyperactivity, sugary foods can also make children hyperactive and can cause cavities.

Don’t let them run around at night

Children have ample time during the day, to run around and burn off steam as much as they want. Letting them run around before bedtime will only work them into a frenzied state and keep them too hyperactive to sleep.

Don’t let them sleep in on weekends

It can be typically tempting to let your children take a break from their bedtime routine and let them go to bed later than the usual time, you should however note that this can lead to an imbalance that would make them find it difficult to return to the routine during weekdays.

Bedtime routines are important and with the right practices, they can be extremely beneficial to not just your children but to you too.

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