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.

‘I love you’ is probably the strongest sentence you can say to a person. It is telling a person I see all of your imperfections and they don’t matter. It is saying when I am with you the world stops. And because love is the essence of life, almost everyone can close their eyes and think of a person they are in love with. What many fail to realize is that love is an action word. It is doing and showing. It is not enough to just love a person, or say you love a person. What are the things you do to show your loved one that you see them? What are the ways you show love?

While I don’t claim to be a love expert, I can tell you that everyone loves a well thought of gift on a day they least expect to get one. You do not need to wait for Birthdays, Anniversaries, or Valentine’s Day to give your loved one a gift that could brighten their entire week. Most importantly, you do not need to spend a fortune.

Because we at Bedsheets Express care about your entire well-being, we have come up with different cost-effective special gifts for the special person in your life.

1. Personalized Towel

Not just any Towel, Bedsheets Express Towel. Our Towels are soft and do not leave threads. When you are thinking of buying a gift for your loved one, you should think of one that will stand the test of time and show that you hold them in high esteem. And our Towels tick all these boxes. Now, guess what? We could monogram a beautiful message on the Towel. Imagine your loved one seeing a Towel inscribed with a message like: ‘Always and forever, Bola’ or ‘I would hold your heart more tenderly than mine’ every morning? Nothing beats that.

2. Personalized Bathrobe

Is your loved one stylish? A monogrammed Bathrobe screams class and luxury. It’s the type of gift that leaves them wondering how you came up with such idea.

3. A Personalized Throw Pillow

Wouldn’t you love that special person in your life to wake up to a romantic message right on their bed? Our Throw Pillows will ensure that you are the first thing he/she thinks of every morning.

Like I said earlier, love that isn’t shown is deficient. You love someone? Show them!

A lot of people always ask what a Duvet Cover is and seem reluctant to make the move from buying fixed Duvets to Duvet that comes with a Duvet Cover. We understand that they may not have any idea on what it is and why they should use it, so here are Top five reasons to use a Duvet Cover.

1. You can change the look of your bedroom anytime for less

Duvet covers come at modest prices and you can get a lot to go with just one duvet. If you properly select the colours and designs when buying; you would find that you can easily switch up the look of your bedroom simply by changing the Duvet Covers.

2. They are easy to clean

Duvet covers are generally easy to clean; by hand or with a machine. As they weigh less than Duvets, they can be pulled off from time to time and cleaned without much hassle. This is about the most popular reason people opt for Duvet Covers for a Duvet and not just a fixed Duvet. It can be thrown in with regular laundry and requires just the same laundry care and drying time that bedsheets need.

3. They protect your Duvet

A duvet cover under normal use circumstances will keep your duvets relatively new. By protecting your duvet from stains and tears, it will also reduce the high maintenance cost you will have spent on cleaning the duvet frequently as you will only need to slip off and clean the cover.

4. They are easy to switch and store

Removing a duvet cover and replacing with another can be done in a jiffy. It can also be quickly folded just like a fitted sheet and put away for later use; and not take up a lot of space.

5. You can always convert it to a flat sheet

This one is for the DIY enthusiasts! The Duvet Cover usually has same design on both sides and you can easily convert it to get at least one flat bedsheet or two; howbeit a size smaller but can come in handy for the Kiddies’ bedrooms. This is a great option to try out during the hot months when Duvets are just not what you want to get into at night.

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• Getting a New Duvet? This Is What To Look Out For
• What to look out for when getting a Duvet Cover
• DUVET AND DUVET COVER: WHAT’S THE DIFFERENCE?

We spend almost a third of our lives in bed and so it’s no surprise it’s easy to get so used to our favourite bedding such as pillows. However pillows can also accumulate dead skin, dirt, oil and dust mites that can cause skin irritations and aggravate allergies.Therefore we need to maintain them well and when need comes for it, change it.

Pillows should be changed regularly and if you’re not sure the frequency of change, here are some quick ways to know if you need a new pillow.

1. Fold it in Half

Try folding your pillow in half. If the pillow does not spring back to its usual flat form but stays folded, then it’s time to get a new pillow. However this method is best used for checking non-foam pillows such as Feather or Bounce back pillows and it should not be used to check foam pillows (such as memory pillows)

2. Feel for Lumps

Feel every inch of your pillow for lumps. If you feel lumps then it should be changed. Apart from being used for too long, these lumps also accumulate if the pillow is not properly fluffed after washing. However, this makes the pillow less comfortable to use and by not providing proper support during sleep, may lead to a lower back pain situation.

3. Check the Colour

What’s the colour of the pillow when the pillowcase and protector is taken off? If it is now yellow in colour as opposed to its white colour when you bought it newly, then you should get a new one. The colour change is a strong indicator that you have been using it for a long time as the discoloration is usually as a result of accumulation of body oils and drool whilst asleep.

4. Consider the type

Pillow labels or type usually come with an estimated lifespan. For instance, our Memory pillows can last for up to 10 years while our Bounce Back Pillows can last for about 8 years. While this duration is subject to factors such as frequency of use and maintenance rate, under optimal conditions, this can give you an indication of when to change it

5. Check the Size

This is how to know a pillow is the right size for you – Your forehead and chin are at the same height when your head is lying on the pillow. If it is not at the same height, then it means it is not the right size for you and will not provide adequate support.

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• How To Care For Your Pillow