Blog

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;

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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.

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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.

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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.

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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.

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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.

14
May
2021

IMPORTANCE OF PLAY FOR CHILDREN

People tend to perceive playing as an activity that should be allowed after learning. Some parents typically try to curb playing in their children to the barest minimum. However, play in children is actually the most effective way to build their cognitive, social, physical and emotional well-being. Studies have shown how beneficial playing can be to children and youths.

Playing is so essential that it has been recognized as a right for children by the United Nations High Commission for Human Rights. Despite the obvious benefits of play, a lot of people still do not associate playing with learning.

Here are some amazing ways that play can be beneficial to children:

BRAIN STIMULATION DEVELOPMENT

When a child grows in an environment enriched in play, it provides a perfect ground for life experiences to be created and learnt from. Equipping children with sensory play and play materials will help their brains easily adapt to the concept of capturing information and processing it as a means to make decisions. This would in turn help to lay a solid foundation for the brain’s development.

INTELLIGENCE IMPROVEMENT

It has been discovered that offering infants toys to play with can help to boost their IQ. Children who have been exposed to early playing are likely to exhibit higher intelligence later in life.

SPARKS CREATIVITY IN CHILDREN

When children are allowed to play, especially free play, they are automatically exposed to an environment that requires them to use their imagination. With a very active imagination comes a very creative mind. Free play is an unstructured play that encourages children to come up with games of their own – this leads to pretend play where children are able to create pretend scenarios and navigate through them using their imagination. The freedom that comes with that allows for children to be more creative.

LAYS THE FOUNDATION FOR LITERACY

Playing can help children learn and practice new sounds with themselves or with playmates. They can try out new vocabulary and exercise their imagination through storytelling and oration. This would help to boost their literacy in ways that reading or studying a new skill might not be able to.

ENCOURAGES ADULT-CHILDREN BOND

One of the most crucial benefits of play is the bond it can help to create between parents and their children. Parents who take out time to play with their children have been known to have a strong bond developed over time with them. Play encourages parents to communicate with their children to understand their preferences, when to intervene and when not to.

HELPS WITH IMPULSE CONTROL

Children tend to be impulsive and often impatient; this can be seen in their urge to grab things out of others’ hands or a lack of impatience to wait their turn. However, exposing your child to play early is one way to help reduce impulsiveness and regulate their emotions. This is especially crucial for kids who are about to resume school. It can help to encourage a healthy relationship with other kids. Children who have been exposed to play have been known to exhibit a more sociable appearance and they easily liked by others.

AIDS PHYSICAL AND MENTAL HEALTH

The benefit of play to children’s physical and mental health cannot be overemphasized. When children engage in play that involves physical activities, it helps to promote resilience, motor skills, strength and endurance. Play is like an exercise for the brain and with the right exercises, a child’s mental health can be immensely improved.

Apart from being beneficial to children, play can help adults to remember what being children used to be like and this can help relieve stress and anxiety that comes with navigating adulthood. Encouraging play in children will help them learn and develop as smoothly as possible.

Playing is learning, playing is fun, playing teaches empathy and patience, playing is all around a moulding agent for a child.

28
Apr
2021

HOW TO MAKE THE MOST OUT OF YOUR REED DIFFUSERS

Reed diffusers are a great way to add scent to your space constantly.

One major advantage that reed diffusers have over other fragrance dispensing tools is that they don’t require too much attention when they have been put in place. They don’t require electricity like a humidifier and are not likely to cause a fire if unattended to, unlike a candle.

When placed in a room, reed diffusers can generally perform their functions with little to no actions required from you. However, as a means to make the most out of them, there are simple tips and tricks you can adopt. These tips can help you maximize their scents and improve their lifespan.

We have highlighted a couple of tips that can help;

PICK THE RIGHT LOCATION

You can place your reed diffuser in a high traffic area of the room, this would boost air circulation and help to ensure that the fragrance is dispersed around the space effectively. You can also consider placing your reed diffuser close to an entrance so you, as well as your guests, are greeted by the scent upon arrival.

SELECT THE RIGHT BOTTLE SIZE FOR THE RIGHT SPACE

To make the most out of your reed diffuser, you want to make sure you pick a bottle size that is equivalent to the space size of the room you want to place it in. Going for a smaller bottle in a big space would mean that enough fragrance won’t get diffused into the air. If you don’t want to opt for a bigger bottle, you can choose to go for multiple bottles instead and place them in different parts of the room.

YOU DON’T HAVE TO USE ALL YOUR REEDS AT ONCE

Upon purchase, you can choose to divide your reeds and use them one set at a time. This would help you have spare reeds available to make a change of reeds when you deem fit. You should however note that this can affect the intensity of the fragrance being diffused into the room. Basically, the more the reeds, the stronger the scent.

However, for diffusers with mild scents, dividing or using less than the number of reeds that came along with it might not be advisable. In this instance, we will suggest you stick to using the total number of reeds that come in the pack.

FLIP YOUR REEDS

Flipping the reeds of your diffuser is the most effective way to make the most out of your reed diffuser. Flipping the reeds will help to boost the diffusion of the fragrance into the air. Depending on the flipping instructions that come with your package, you can flip your reeds once every week or every other week. It is important to note that the more you flip your reeds, the more fragrance is diffused and the quicker your diffuser is exhausted.

KEEP YOUR REED DIFFUSER AWAY FROM DIRECT SUNLIGHT

When exposed to direct sunlight or high heat, fragrances evaporate faster and lose their potency. So placing your reed diffusers in an area where they can be exposed to sunlight is not so ideal.

CHANGE THE OIL AND REEDS

When you purchase a reed diffuser, it is ideal to purchase a refill of the same fragrance especially if you like the scent. This means that when your diffuser gets exhausted, you can make a replacement with the refill instead of buying a new one. To get the most out of your diffuser, make sure you clean the bottle before filling it with the refill; this is more ideal than topping up old oil. Also, with a change of oil, ensure that you also change the reeds. Reeds tend to trap dirt and get clogged after constant use and this can cause more harm than good to you and your environment. Getting extra sets of reeds with your refill can be the best option.

CONCLUSION

With proper usage habits, reed diffusers can last for as long as 2 months and more, and this makes them an ideal option for when you want to have a constant supply of fragrance in your space. They can be a hassle-free and safe option for fragrances in your space. We have a diverse collection of diffusers you can browse here.

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23
Apr
2021

SEVEN WAYS TO BRING THE HOTEL EXPERIENCE TO YOUR HOME

You don’t have to walk into a hotel before you can enjoy the experience that comes with lodging into your favorite hotel. With a tweak here and there, you can recreate a hotel experience that you wouldn’t need to break the bank for.

Indulging in creating a hotel-like experience in your home can be a way to relax and create a serene environment for yourself. Below are some ways to experience the suite life at home:

DECLUTTER

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One of the most inviting features of most hotels is the decluttered rooms. It can be visually appealing to be in a room that doesn’t have unnecessary items lying around and taking up space. Apart from that, it can also have a calming effect on the mind. You can work on decluttering your room so as to give yourself that suite-like feeling. It is also an idea that makes space conservation easier.

INVEST IN FRESH SHEETS

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Honestly, not a lot of things feel as good as fresh, soft, and fluffy sheets on a bed and that is one thing hotels are good at in abundance –fresh sheets. Investing in new sheets will not only help you enjoy the suite-like experience you are looking for but will also help your health. Dirty and worn sheets can have adverse effects on your sleep and health.

INVEST IN PILLOWS

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Another great thing about hotel rooms is the fluffy pillows they tend to stock up on. With fluffy, soft pillows and an arrangement that makes the bed as inviting as a hot beverage on a rainy day, your trip to la-la land can be a pretty smooth ride. You can choose to inculcate the pillow habits of your favourite hotel and bring in the much-needed suite life to your home.

INTRODUCE APPEALING SCENTS

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When you create experiences that appeal to your senses, don’t forget how helpful your sense of smell can be. The power of smell is so strong that it can transport you anywhere without you leaving your room. With appealing and alluring scents, you can create a whole vacation vibe that you can enjoy in the comfort of your home without having to leave your room or spend a dime.

SPICE UP YOUR BATHROOM

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Why don’t you make your bathroom into your own spa and create a pampering environment to let go of pent-up stress? Invest in bathing essentials that you typically wouldn’t buy and since we are going for a suite-like experience, why don’t you recreate the scene using bathing essentials from a hotel you’ve once visited. A clean bathroom, collection of bathing essentials including bath salts, bubble bombs, and mosturisers, warm lighting, and music can create a harmony of hotel vibes. Want to take it up a notch? Why don’t you introduce a glass of your favourite champagne/wine to the scene?

GET COMFORT CLOTHING ITEMS

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Ever gotten comfy in a bathrobe and fluffy bath slippers? Doesn’t the feeling just give you hotel vibes? Introducing bathrobes and bath slippers to your comfort routine is one way to create a hotel-like experience for yourself at home.

CREATE YOUR OWN MINI-BAR

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You can create a private mini-bar by stocking up on munchies like chocolates, nuts, cookies, and even mini-sized fizzy drinks or spirits. Imagine eating all the munchies you want without having to worry about your hotel bill racking up the cost.

Bringing hotel-like experiences to your home doesn’t have to be a one-time routine. You can choose to make it a ritual that helps you spice up your environment, thereby helping your state of mind. You can choose to make minor changes around your home that are similar to the ones gotten from your favourite hotel suite. Get inspiration from hotel catalogues and gradually inculcate them into your home.

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16
Apr
2021

RAMADAN GIFT IDEAS FOR YOUR MUSLIM FRIENDS

The message behind Ramadan is centered on paying attention to the needs of those around us and making them happy. Fasting for a long period can be pretty tiring and finding ways to encourage your Muslim friends throughout this month is one way to show how much you care.

Giving gifts can be a way to show how thoughtful you are about the person who is receiving the gift. With gifts, you can let your Muslim friends know that you understand the significance of this month and that you care about them.

You can consider the following gift ideas if you are thinking about getting a gift to put a smile on someone’s face in this holy month:

BASKET OF FRUITS/FOOD ITEMS

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Muslims usually eat Sahur and Iftar meals as a means to commemorate the beginning and end of fasting respectively, each day during the month of Ramadan. Getting gift baskets filled with food items or fruits is a way to not only show that you care but also to encourage healthy eating in your friends. This gift idea is also one that can help to reduce the burden of spending a lot on food.

ISLAMIC ESSENTIALS

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The routine of Ramadan is starting and ending the day with prayers. It is a period where total devotion and supplication to the Almighty is observed. During this holy period, gifts like the Quran, supplication books, prayer books, Abayas, Tasbir, prayer rugs and so on, are gifts that would be deeply appreciated.

LAMPS/FAIRY LIGHTS

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The period of Ramadan is a period that adds lights to the lives of Muslims and those around them. Deciding to gift your Muslim friends a lamp or strings of fairy lights is a way to not just literally add light to their homes and inner selves, but to also show that you care. They can be a perfect gift idea for both kids and adults.

SCENTED CANDLES AND DIFFUSERS

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Scented candles and diffusers are generally an incredible gift idea for any occasion. You can gift them to your Muslim friends so they can set them up in their homes and add to the vibrant Ramadan vibes in their homes. As an added advantage, you can go for aromatherapy candles or diffusers that not only have nice fragrances but are beneficial to the health too.

To be on the safe side, go for essential oil-based diffusers as Muslims tend to avoid anything alcoholic during the Ramadan month. If that doesn’t show how thoughtful you are, we don’t know what can.

CUSTOMIZED BATHROBES

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Not a lot of things spell comfort and luxury as greatly as bathrobes can. Gift your friends customised bathrobes that can have their names, logos or special Islamic inscriptions written on them. It would be your way of reminding them to take time to relax during Ramadan.

THROW PILLOWS

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Throw pillows can perform decorative functions. They can also be used to have a comfortable lounge in the home. Gifting your friends throw pillows during this period can help them spice up the home and add to the cheer of the holy month. You can also choose to have them customised to add a more personal feel.

Gifts can be a means to show your appreciation of people and their ways of living and gift ideas can be limitless. You can choose to go for gift ideas that would attend to the specific needs and wants of your friends. Irrespective of what you decide on, remember that it is important to gift them from your heart and with genuine love.

 

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09
Apr
2021

GETTING THE MOST OUT OF YOUR BATH ROUTINE.

Having a bath is not just about going into the bathroom, washing down, and then stepping out again. It can be a pretty fun and relaxing ritual if you choose to make it so. Good baths can help get you relaxed not just for the day but also at night.

a. Clean up your bathroom

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It might seem like a chore but cleaning up your bathroom/bathtub before taking a bath can make a difference between a relaxing bath and a not so relaxing bath. You want to have a clutter-free and clean bathroom/bathtub as that can be appealing and help to enhance your sense of calmness.

b. Organize your bath essentials

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What kind of bath are you aiming for? Are you thinking of a refreshing and calm bath? What do you think can enhance the effect of the bath you are about to take? You should think of all these and have the essentials ready so you wouldn’t need to constantly leave your bathing space after you’ve started the bath.

Bath salts, bubble baths, essential oils, a glass of wine, scented candles, facial masks, towels, bathrobes, and so on are essentials that you can organize and have on standby before you start your bath.

c. Put up some music

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Music generally can have a very soothing effect on the human mind. Imagine playing relaxing music while you take a bath, the result can feel like bliss. A combination of good music with a refreshing bath can help you relieve a lot of pent-up stress, as well as, clear your mind for the night.

d. Do a scrub/exfoliate

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After a long and soothing bath, using a scrub or exfoliating will give your skin a supple feeling that would further enhance your mood and state of mind. Ensure you go for products that won’t irritate your skin, you are trying to relax, not get a trip to the hospital.

e. Mosturise, mosturise, mosturise

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Honestly, emphasizing the importance of mosturising after a bath is pretty important. When you take a bath, especially hot ones, the essential oils in your skin tend to wash off and this can leave your skin feeling dry and shriveled up. Mosturising immediately after your bath is one way to regain the lost oils. To get the most out of mosturising, don’t scrub the water off your body completely, so you can maintain a bit of moisture on your skin before lathering up a moisturizing product. The moisture from the water will help your mosturiser properly saturate into your skin.

f. Hydrate

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Taking a warm bath can be dehydrating for not just your skin, but for you in general. Surprised? Well, yes it does. Also, taking alcohol can leave you feeling dried, so you will need to replenish whatever liquid you lose from bathing. You should get a glass of cold water after you are done taking a bath. It will hydrate you and also help your skin. Adding a squeeze of lemon to your water can further boost hydration and also detoxify your body.

g. Get cosy in bed

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You’ve taken a bath, cleared your head, relieved stress, detoxified, hydrated, and mosturised your whole being. What more is left if not taking advantage and enjoying the benefits of all that process? Grab a fluffy bathrobe and lounge in your bed while you wait for your body to soak up all the goodies you just gave it. That can make sleeping easy peasy.

Making bath times more than just a necessity can have a lot of benefits. It can be a relaxing ritual that clears your mind, relieve stress, tension, and help you sleep better. If done properly, baths can have a healing effect on your body too.

 

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02
Apr
2021

7 BEDROOM HYGIENE BLUNDERS TO RECTIFY THIS EASTER

We know you would rather laze around all day during the Easter break; you would want to catch up on all the rest you can get. However, we are advocating for you to instead take the time to work on some bedroom blunders you might have been committing.

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WASHING YOUR BEDDING AT THE WRONG TEMPERATURE

It is not enough to have quality bedding. It is important to maintain your bedding correctly, and proper maintenance includes washing your bedding at the right temperature. Because we often spend a lot of time in bed, our bedding can get dirty from an accumulation of sweat, dead skin cells, and dust. Your bedding should be washed at a pretty high temperature, preferably at 60 degrees, to properly kill any germs and/or bugs that might be stuck to them.

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EATING IN BED

Easter break will be a period you will be extremely tempted to have all meals in bed. However, you should note that having a meal or snack in bed would mean having crumbs left on the bed after you are done eating. These crumbs could accumulate and begin breeding bacteria on your bedding. If it’s a daily habit, you should try to quit that habit and also educate your kids on why it is wrong to eat in bed.

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NOT WASHING YOUR BEDDING REGULARLY

It is recommended that you wash your bedding every week. This is so that you can get rid of whatever dust mites might have accumulated on your beddings throughout the week. Washing your bedding regularly will help you prevent allergies and skin conditions.

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FORGETTING THAT YOUR MATTRESS NEEDS CARE TOO

A lot of people often forget that the mattress also needs to be taken care of. You should have your mattress dusted as often as possible, aired regularly, and washed occasionally. This would help to get rid of germs that might accumulate and cause allergies.

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LAYING YOUR BED BEFORE DUSTING YOUR ROOM

A lot of people make the mistake of arranging their beds before cleaning their rooms because it seems like a logical sequence of arrangements.  However, stripping your bed after you have dusted your room would help you dust out any dust that could be raised and spread onto the bed while you were dusting the room.

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CUDDLING WITH YOUR PET IN BED

Pets can be pretty cute and resisting cuddling them can be a chore but we strongly advise that you don’t do any cuddling on your bed. Pets shed and tend to attract bugs and cuddling them in your bed can mean getting the shedding and/or bugs on your bed.  This is a recipe for a build-up of bacteria that are harmful to you.

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IMPROPER VENTILATION

It is important to maintain proper ventilation in your bedroom. It not only does good for your respiration, but it also helps to avoid a build-up of mould and unpleasant odours in your room. Even with an air conditioning unit installed in your bedroom, you should make sure that you sometimes open up the windows to let in the fresh air.

These blunders have effects on your health and your quality of sleep so working on rectifying them is important. You can take advantage of the Easter break to work on them and develop new bedroom habits.

 

24
Mar
2021

SORT OUT YOUR SLEEP ROUTINE, THIS EASTER

The Easter break is a period you can use to wind down from all the stress of working and chasing the dough. It is a period you can use to develop a good sleep routine that will generally improve your quality of sleep.

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SPEND AS MUCH TIME IN SUNLIGHT AS YOU CAN MANAGE

Even though you would probably rather spend all day cooped up in bed, it is important to note that exposure to sunlight during the day is a great step to take to improve your quality of sleep. According to Healthline, the human body has a natural alarm clock known as the circadian rhythm and adequate exposure to sunlight makes an impact on your body and hormones that lets you know when to stay alert and when it’s time to sleep.

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EVALUATE YOUR BEDDING ESSENTIALS

We know you’ve not had the time or even been in the frame of mind to consider how your bedding essentials are or how they’ve been affecting your sleep routine, so we are encouraging you to take advantage of this break to think about the following: do I have the right bed frame and mattress? Am I using the right bed sheets, pillowcases, and/or duvet quilts? How often do I take care of my beddings? All these are questions you should take the time to think about and provide answers to. Good and quality bedding essentials will not only improve your sleep but will also encourage a healthy sleep routine.

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AVOID USING ELECTRONIC GADGETS IN BED

Yes, we know that technology is now the rave of the century and it can be pretty difficult to let go of your gadgets while you are trying to get that much-needed sleep. However, we also know how badly these gadgets can affect our quality of sleep. Exposure to blue light; the light that is produced by electronic gadgets, can keep the mind alert for a long period therefore affecting the amount of sleep you can get. You want to ensure that you keep your devices away from your bed area so you avoid exposure to blue light.

create the right sleep environment - bedsheetsexpress

CREATE THE RIGHT SLEEP ENVIRONMENT

Your sleep area is another factor that can have a great impact on your quality of sleep. Clean sheets and duvets, clean pillowcases, quiet, calm, cool, and dark bedrooms are all qualities that make for an ideal sleep environment.

create a consistent healthy sleep routine - bedsheetsexpress

DEVELOP A PRE-SLEEP ROUTINE TO HELP YOU RELAX

It is important to engage in activities that can help you relax before bedtime. Think of calming activities that you can engage in before bedtime that would help you relax. Some examples include; reading a book, drawing yourself a scented and relaxing bath, listening to calming music, meditating, and so on.

create a consistent healthy sleep routine - bedsheetsexpress

BUILD A SLEEP ROUTINE YOU CAN BE CONSISTENT AT

Your Circadian rhythm can get messed up if you would need to change your sleep routine again. You should start with a routine that you can be consistent at, even long after the end of the break.

good sleep matters - bedsheetsexpress

RELAX

Don’t panic about not being able to sleep the moment you lie in your bed, it gradually puts your mind in overdrive. Take deep and calming breaths and slowly empty your mind of thoughts.

Have a Happy Easter and remember that your sleep routine can make the right impact on your quality of sleep.

 

 

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08
Feb
2021

STOP SLEEP TALKING WITH THESE METHODS

Have you ever woken up to people asking “what were you saying in your sleep?” Or you’ve woken up to your partner talking while sleeping? Somniloquy is also known as sleep talking is a sleep disorder that can be almost embarrassing. You find a sleep talker speaking in an unknown language or talking in full sentences.

Sleep talking can be mild, moderate and severe. A mild case can be talking in your sleep once a month, moderate could be once a week while a severe case would be talking every day.

Stress and not getting enough sleep can be a reason for sleep talking. Here are a few ways to stop sleep talking if you struggle with this:

Get enough sleep: This is a no brainer. Adequate sleep is the sleep that lasts for up to seven to nine hours. If you’re waking up too early or sleeping too late, you may find yourself talking while sleeping. A sure way to fix this is creating a sleep schedule that allows you to get the required hours of sleep you need as an adult.

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Eat light meals before bed: Eating heavy meals before bed will have you battling insomnia. Sleep deprivation is a major cause of sleep talking. To avoid this, get rid of the carbs before bedtime and opt for proteins and vegetables which are high in nutrients and will help you sleep. Remember, it’s best to eat three hours before bedtime.

vegetables

Create a bedtime routine: A bedtime routine that relieves stress will stop you from chatting in your sleep. An hour before bedtime you can have a cold shower or a hot bath depending on the weather limit the use of technology, play soothing music and journal or meditate. What this does is that it relaxes you which improves sleep.

Happy mindful calm african american woman practicing yoga with healthy cute teenage daughter, teaching meditation in lotus pose and mudra gesture, relaxing together on couch in living room.
Happy mindful calm african american woman practicing yoga with healthy cute teenage daughter, teaching meditation in lotus pose and mudra gesture, relaxing together on couch in living room.

Avoid alcohol and caffeine: Drinks made with caffeine makes it difficult for you to fall asleep while alcohol in your system before bed will have you waking up in the middle of sleep and which makes you tired and drowsy the next day which results in your sleep talking the next night.

Alcohol-and-Hypoglycemia

Monitor your habits: You can track what’s making you sleep talk by monitoring your sleeping habits. Take note of the food you ate, the time you went to bed, and the medications you’ve taken before going to bed. Do this for a few weeks and write down your observations. Did you sleep talk when you took a particular medication? Or when you exercised? These observations will help you tailor your habits to reduce sleep talking what your sleeping position says about your personality 4

 

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