Quality sleep is very crucial to our health and can reduce our risk of developing certain diseases and illnesses. The required period for sleep is between 7 to 9 hours, but that may not always be the case as we struggle with our day to day activities.

Although we can always find a way around this and develop certain strategies to help get the best sleep, one of which involves food.

Read on to see various changes you can make to your diet that have sleep enhancing qualities.

Almonds

Research shows that eating almonds regularly lowers our risk of developing chronic diseases and heart diseases. They contain healthy magnesium, monosaturated fat, fibre and antioxidants which makes them an excellent source of nutrients. Consuming a reasonable amount of magnesium helps improve sleep quality especially for those with insomnia.

Chamomile tea

This tea contains apigenin, an antioxidant that binds to certain receptors in your brain promoting sleepiness and reducing insomnia. Studies have shown that people who drink chamomile tea regularly experienced better sleep than those who do not, so this is worth trying.

Kiwi Fruit

Eating kiwi fruit several hours before going to bed can promote better sleep and this is due to their serotonin content. This is a brain chemical that helps regulate your sleep cycle.

Water Melon

Watermelons primarily contain water and eating this can keep you hydrated and also reduce post-dinner hunger pains due to fibre and volume.

Dark Chocolate

Dark chocolate is also rich in serotonin, perfect for relaxing your body and mind, thus stimulating good sleep.

If you are struggling with getting better sleep, then try one of these today and be sure to leave comments on your experience.

There are so many fun ways to brighten and decorate your bedroom; one of the most prominent ways, however, is with the use of bedsheets! Depending on the colour and design, your bedsheets can give your room a whole new look!

Colours

One of the great things about bedsheets is there is no limit to the colours available. Each colour would have a unique effect on your room. If you have a small room and would want to make it appear bigger, then go for bright colours as it gives the illusion of an expanse of space.

Patterns

Patterns play a key role in determining the vibrancy of your bedroom. Two major patterns that would give your room an overall beautiful look are floral and 3D designs.

• FLORA

    There are endless possibilities with floral designs, from Roses to Tuplis, Lilys and Sunflowers, each floral design is unique and beautiful in its own right, and can add magic to your bedroom! But despite how beautiful floras are, you have to be very careful when picking the design, because they have the ability to break or make the look of your room. Large floral prints tend to ruin the look of your room so go for smaller prints of flowers, and also pay close attention to the colour mixture!

• 3D DESIGNS

If your room is neutral and simple, don’t be afraid to go bold with a wide range of 3D designs! The mixture of bold colours and real looking Prints is exactly what you need to add some character to your space!

One last tip, don’t be afraid to play with prints and texture. Mix a plain sheet with a patterned or stripe duvet cover, after all the most unexpected pairing, are always the most beautiful. Dare to be bold! Visit our website at www.bedsheetsexpress.com to shop an assortment of beautiful sheets in various designs!

Getting tired of that lumpy old pillow that never seems to give your neck the cushion and support it craves? Well, you’re probably in need of a memory pillow. There are so many reasons why memory pillows are superior to regular pillows, read on to find out!

One of the best reasons to get a memory pillow is that it prevents your neck from bending while you sleep; making sure that your spine is aligned.

A memory pillow is made from a dense material which prevents your neck from bending in awkward positions. Those annoying neck pains would be a thing of the past when you use a memory pillow.

Another awesome reason to get a memory pillow is there is absolutely no adjusting required. Memory pillow does not require flipping, fluffing, or any of the adjustments of a regular pillow, as it will retain its shape and size.

If you’ve been looking for a way to reduce your snoring, then the memory pillow is for you! While regular pillows tilt your head upwards, causing air passages to close, a memory pillow contours your neck, allowing your air passages to remain open, thereby reducing snoring!

Memory pillows provide so many health benefits that a traditional pillow doesn’t, and has and have a much longer lifespan. When it comes to comfort and quality sleep, BEDSHEETSEPRESS memory pillow is definitely the way to go!

Do you know that damp towels are susceptible to bacteria growth, which results in that unbearable musty smell? Hence, they are the most important laundry items to keep dry and clean. Now, a few tips on how to care for your towels and ensure they are always clean, damp, and fresh-scented.

–    A proper scrub during a bath/shower is necessary if your towel must be kept clean because dirt and body oils not washed off gets transferred to your towel.

–    Hang up your towel after using it, preferably in a well-ventilated moisture free space. The residual buildup of bacteria worsens when a damp towel is folded and kept in an enclosed place.

–    Of course, wash your towels regularly with heavy-duty detergent that clean well. Because towels are usually thicker than most laundry items, it is important to use enough water to rinse.

–    If your towel is in really bad shape, begin by washing the towel in hot water but do not add any detergent. Instead, add one cup of white distilled vinegar to the water. The vinegar will help strip away the build-up of detergent, body soil and fabric softener. Then, wash again in hot water with your regular detergent. Your towel will smell so fresh you might want to eat it!

When buying towels, look for 100 percent combed or ring-spun cotton like the ones we sell at Bedsheets Express. These towels will be more absorbent and durable than other towels in the long run.

We often underestimate the power of stress. According to medical experts, 75 to 90 percent of hospital visits are directly or indirectly stress related. Stress can stoke symptoms such as headache, achy neck, ulcer, and allergies.

Aside medical reasons, the impact of stress on your personal life can be damaging. A person who is continuously stressed is definitely an unpleasant person to be around. It is easier to be cranky and upset when stressed. And of course, stress diminishes sexual desires.

The first step to reducing stress is accepting that you are stressed. Acknowledging that you are always fidgety, anxious, and easily tired is necessary if you must fight off stress.

The second step is identifying the things that cause you stress: a troublesome spouse, a nagging boss, a failed project, terminal illness? Then ask yourself what you can honestly do to change your current situation. If you have a solution, by all means go ahead and apply it. If you don’t have any solution and you can’t ask for help, then why cry over spilled milk? I know it’s easier said than done, but as the popular saying goes: ‘life is for the living’.

One way I like to ease stress is by Aromatherapy which is a complementary and alternative medicine practice that taps into the healing power of scents from essential oils extracted from plants in order to balance the mind, body, and spirit. Studies have shown that essential oils used in natural product diffusers are calming and can relieve stress. Essential oils like lavender have even been shown to react the same way biochemically that anti-anxiety medications do with certain neuroreceptors.

It is about time you take a deep breath and enjoy the little things in this fast-paced world. Relax. Breathe. Relax. You are here, now, and that’s what is important.

Shop our wide range of essential oil diffusers here.

Let’s begin this journey on making life a little more pleasant for you.