Bedsheets Express
personal_hygiene_bedsheetsexpress
03
Oct
2020

Maintaining A Good Sleep Hygiene

We all know that good sleep is paramount to good health. Getting good sleep is beyond having a good mattress.

Sleep hygiene is the practice of good behavioural and environmental sleep habits that can help you get a better night’s sleep.  What you do during the day affects the quality of sleep you will get at night. Good sleep hygiene includes exercising and adopting a properly-balanced eating roster.

The Benefits of Good Sleep Hygiene

When the sleep is great, you wake up refreshed and rejuvenated. Good health can help improve your overall health which includes mental, physical and emotional health.

Some other benefits include:

  • Sharper memory
  • Improved immune system
  • Enhanced muscle repair
  • Increased energy levels

The question now remains, how do we improve sleep hygiene? Here are some tips to help you improve your sleep hygiene.

Exercise Regularly

Get at least 15-30 mins of exercise daily, this can help you fall asleep faster. Beyond that, physical activity can help you decrease the number of times you wake up at night. It does not have to be tedious; the exercise can be as simple as jogging in the morning. It is important to avoid vigorous exercise one to two hours before bed because it can raise your heart rate making it more difficult to fall asleep.

Limit Daytime Sleep

While you can take naps between 5-20 minutes, when your nap is more than 20 minutes and occur multiple times a day, it can be detrimental to your sleep at night. Naps taken too late in the day can make it difficult to fall asleep at normal hours. Naps longer than 20 minutes can cause “sleep inertia,” which is the feeling of grogginess or disorientation after waking up. This feeling can last anywhere from two to four hours, making that nap feel like a big mistake.

Avoid Stimulants before Bedtime

If you are having issues sleeping, avoid coffee or alcohol during bedtime. Caffeine can make it difficult for you to fall asleep and can cause you to wake up several times during the night. Alcohol on the other hand can make you sleepy at first but you will find yourself waking up earlier than expected. It is best to avoid stimulants 4-6 hours before bed.

Create a Sleep-friendly Environment

Your bedroom should be a place that encourages you to sleep. It is best to create a comfortable sleep environment.  The best temperature is between 60 and 67 degrees Fahrenheit for adults. You can adjust the temperature to what feels best for you and your body, but colder temperatures are better for sleep.

Another factor to put in place is the light. The darker the room the better it is.

Keep a Consistent Sleep Schedule

Having a regular sleep schedule is not just great for your health, it is also good for your overall health. Sleep irregularity can result in difficulty falling asleep, lower energy levels during the day, and stress. Having a consistent sleep schedule can help you stay on track; you can create one by setting your alarm clock to remind you when it’s time to sleep and when it’s time to wake up.

Resist the Midnight Munchies

It’s easy to munch on something light before going to bed, this could sound sweet at the moment but it could affect your sleep quality and lead to weight gain, insomnia and sometimes nightmares. It is advisable to eat three or four hours before bedtime.

Think Positively

There is nothing fun about tossing and turning all night due to anxious thoughts. This type of anxiety can lead to an endless cycle of insufficient sleep. If you experience sleep anxiety regularly, try meditating before bed. Meditation can help you stay calm; it can improve your overall sleep quality.

You can try some Yoga; this will help you stay calm and sleep better.

BAD SLEEP HYGIENE

Bad sleep hygiene is the practice of bad sleeping habits that affect one’s ability to have a good night sleep. Inadequate sleep hygiene is considered a sleep disorder that can be harmful to your health. Below are some examples of bad sleep hygiene:

  • Frequent naps during the day and into the night.
  • Exposure to inadequate lighting right before bed.
  • Going to bed and waking up at inconsistent times.

Poor sleep hygiene can lead to sleep deprivation, low energy level, trouble concentrating and frequent headaches.

CONCLUSION

Good sleep hygiene is beneficial to your health. The next time you wake up from a poor night’s sleep, evaluate your actions the day before. Did you snooze your alarm multiple times? Did you take frequent naps during the day? The best way to get a good night’s sleep will look different for everyone. Experiment with what sleep habits benefit you the most and find out what works for you.

It is also important that you have a good sleep environment, the day is stressful and we all rely on our bedroom to give us the right comfort. Make sure you have a mattress that aligns with your body to help you sleep well, a fluffy mattress and soft bedding to help you ease off the stress and enjoy a great night’s rest.

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16
Sep
2020

Is Sleeping Too Much Bad?

We all know that good sleep is very important but like the saying goes “too much of anything is bad”. But can you oversleep?

OVERSLEEPING

A lot has been said about the dangers of not getting enough sleep but we don’t talk about sleeping too much. Medical experts agree that 7-8 hours is the perfect sleep range for adults between the age of 18-64 years. Oversleeping is a health condition called “Hypersomnia

When a person sleeps above 9 hours then the quality of sleep should be evaluated. A lot of times when the quality of sleep is poor it could result in a long time in bed. Your body needs deep restorative sleep, and if that is not happening during the recommended 7-8 hours, your body will intuitively try to prolong the sleep period to obtain the quality of sleep it needs. Lifestyle factors can also play a part. If you don’t get enough sleep regularly, your body may try to make up for it by oversleeping.

CONSEQUENCES OF OVERSLEEPING

For people with hypersomnia, oversleeping may cause the following issues:

  • anxiety
  • low energy
  • memory problems
  • headaches
  • Obesity
  • Diabetes
  • Back pains
  • Increased rate of heart disease

People who oversleep may also be at a higher risk of experiencing auto accidents because there is a chance that you sleep off while driving.

TIPS TO GETTING QUALITY SLEEP WITHOUT SLEEPING TOO MUCH

If you sleep too much, it affects your health. But how do you get the right amount of sleep? Answer: bet on quality sleep!

Here are some brief tips to maintain/improve the quality of your sleep:

  • Get enough sleep (usually 7 to 8 hours a night for an adult).
  • Go to bed as soon as you feel tired at night.
  • Do not eat too much at night.
  • Limit stimulants such as coffee or tea, and if possible, avoid them at the end of the day.
  • Relax in the evening with a suitable activity, such as reading.

CONCLUSION

By promoting quality sleep and a sleep duration that is within the norm for your age group, you can avoid having to extend your sleep hours to compensate for the fact that you don’t sleep well at night. If your bed is the reason you are not sleeping well, then invest in our pocket spring mattress that guarantees quality sleep.

Effective_Bedtime_Routine_To_Help_You_Sleep_Better-bedsheetsexpress
08
Sep
2020

Effective Bedtime Routine To Help You Sleep Better

Creating a bedtime routine is one of the smartest things you can do for yourself. After the stress and mental overdrive, a bedtime routine can help you slow down to relax.

The interesting thing about a bedtime routine is that it is designed for you. Creating a bedtime routine puts your body in a relaxed state. By the time you’re finished, your body should feel relaxed and ready for bed.

Our routine is just to serve as an inspiration to create yours. You don’t have to follow everything, just pick what’s convenient for you. The most important thing is that you create a routine that helps you feel relaxed.

 

BEDTIME ROUTINES SUGGESTIONS

SET A BEDTIME ALARM

Having an alarm that reminds you it’s time to sleep helps you keep your activities in check. You can set an alarm on your phone using the iPhone timer or Android mobile app. This would make your bedtime consistent each night.

EAT A LIGHT AND HEALTHY MEAL BEFORE BEDTIME

It is important that you watch what you eat before bedtime because what you eat has a way of affecting your sleep. Heavy food that is spicy or fatty is tougher for the stomach to digest than lighter ones (like fruits or whole grains). And indigestion before bedtime makes it harder for your body to relax and drift off to sleep. It is recommended to eat a heavy breakfast and a lighter dinner.

TAKE A SHOWER

Taking a shower, one or two hours before bedtime has a way of keeping you calm, it also lowers your body temperature and helps you sleep better.

TURN OFF ELECTRONIC DEVICES BEFORE YOU SLEEP

I know you want to relax and catch up with what’s happening on social media but you have to have some guidelines. Screens from TVs, smartphones and laptops emit blue light that stimulates the body’s internal clock (circadian rhythm), keeping you buzzing long after it’s time to hibernate for the night.

It’s recommended to shut off screens 30 to 45 minutes before sleep. When it comes to getting a full night’s rest, there’s a thin line between sleep and technology. You can always binge-watch your Netflix series and catch up on Instagram later.

CREATING A TO-DO LIST

Creating a to-do list prevents the mind from worrying about tomorrow’s tasks. Writing a to-do list during bedtime helps to release anxiety and organizes your future responsibilities. When morning comes, you already have an idea of how your day will look like.

WRITE DOWN IN A JOURNAL

Writing is very therapeutic; it can help you calm down and keep you relaxed by reducing stress and helping you remember good ideas before sleep. You don’t need to write a whole book, but you can address the thoughts and emotions that you’ve been holding on to.

RELAX YOUR MUSCLES WITH A YOGA SESSION

Having a yoga session before you sleep is a stress reliever. It will decelerate your mind and body, relieve tension and help you sleep better.

CREATE A BEDTIME PLAYLIST

Music is very therapeutic. Psychology studies have shown that listening to music can help encourage sleep and improve sleep quality. You can create a playlist for your bedtime, whatever genre you are comfortable with but classical music, jazz and R&B can give you a calm atmosphere.

CREATE A HEALTHY AND SERENE AURA WITH AROMATHERAPY CANDLES OR DIFFUSERS

Aromatherapy candles and diffusers can help reduce stress and promote good sleep. You can try collections like Grapefruit & Mimosa, Hibiscus, Apple Blossom, Orris & Ylang Ylang, Joyous, Heavenly and so much more (click for more).

CONCLUSION

Your bedtime routine can be between 30 -60 minutes. This will give you enough time to unwind without feeling rushed. The aim is to build consistency, which will help prepare your body for sleep and encourage productivity the next day.

When you have a bedtime routine it can help improve your mood, reduce tension and keep you organized.

Creating a bedtime routine can help you unwind and close the day. Once you are relaxed and ready for bed, climb into your comfy pocket spring mattress with your therapeutic pillow and comfortably find your way into dreamland.

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31
Aug
2020

Sleep Deprivation and It's Consequences

Sleep deprivation happens to all of us for a different number of reasons such as; meeting up with a deadline, cold, a baby who refused to sleep or playing a game. Whatever the reason it could be, sleep deprivation can be hazardous to your health and could also affect your relationship with others.

THE CAUSES OF SLEEP DEPRIVATION

The reasons for sleep deprivation, some of us cannot wait to complete a series on Netflix, a lot of us have to meet up with a deadline. It is important to note that sleep deprivation is not beneficial to your health while sometimes we can’t help it, it should always be avoided.

THE CONSEQUENCES OF SLEEP DEPRIVATION

Lack of sleep, when extended over time can be harmful. Here are some negative consequences of sleep deprivation.

IMPACT ON YOUR HEALTH

Its 7 pm you didn’t sleep last night and you’ve just come home from work with dinner to prepare. Will you have the strength to cook or will you opt to order from a restaurant instead? Chances are that junk food will win out over Jollof rice and chicken that you’d have to prepare from scratch!

If this is an occasional situation, it’s fine; but if it happens regularly (even if yep, we all know that a box of pizza with some chocolate ice-cream is so yummy!) because you are too tired to cook, you could gain weight in excess, and are also at risk of developing type 2 diabetes or hypertension. Already diabetic? You might have more trouble controlling your blood sugar and that’s a big no-no!

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IMPACT ON YOUR COGNITIVE ABILITIES

When you don’t get enough sleep, you find it hard to concentrate and make tangible decisions during the day which in turn would affect your productivity at work. Your lack of concentration can also prevent you from being alert enough to drive your car and the consequences could be drastic.

IMPACT ON YOUR MOOD

When you don’t get enough sleep, you become irritable and cranky. If you are not careful it will affect your relationship, you begin to lose friends because you are always moody and cranky.

 

CONCLUSION

It is very important that you get enough rest to keep you active, healthy and happy. Sleeping 20 hours a day on weekends to catch up on sleepless nights in front of your screen is not a good idea, since you might have trouble sleeping on Sunday night, so you’d go back to your screen to watch “just one more episode” and that, we all know, is a downward spiral without end.

To enjoy a good night rest, it is also important that you get a good mattress. The mattress you sleep on is also a determining factor as to the kind of sleep you get. If you wake up feeling pains for no reason or spend the night trying to find a comfortable sleeping position, it may be a sign that you need to change your mattress soon. Your health, your job, your mood and even those around you will thank you.

With our pocket spring mattresses, your bedtime is about to take a new turn. You will sleep better and comfortably. Put everything in place and enjoy a wonderful night rest.

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31
Aug
2020

Habits that could Affect Sleeping Pattern

It is very important that you sleep well to be productive, but what happens when you are ready to go to bed but can’t even sleep. You have tried everything possible from switching off all appliances to taking a cup of warm milk but nothing seems to be working out.

As it turns out, it’s not just about what you do when it’s time to sleep but how you spend the whole day also matters. If you are struggling to find sleep, here are some habits that are causing you to stay awake. Start working on them so that you can sleep properly.

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AVOIDING THE SUN

The role sunlight plays in having a good sleeping pattern cannot be underemphasized. I know we naturally want to run away from sunlight but if you aren’t getting enough exposure to natural light each day, it could be affecting your sleep. Seeing the sun helps to boost your vitamin D level and also improves your mood. When you wake up in the morning, open the curtains to let in the light, or try taking a little walk to soak up rays of light.

 

SPENDING TOO MUCH TIME IN BED

We are all working from home right now and the bed is like the natural place to bed which is fine but you need to take a break and spend some time somewhere else. If you spend hours working on your laptop before bed, you will carry that stress and tension with you, and be less likely to fall asleep. You need to spend a little time outside the bed so that you can sleep when you are ready.

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SMOKING

Smoking disrupts your sleep. Nicotine is a stimulant, which can prevent you from falling asleep or staying asleep. Not only that, but smokers are more likely to have restless nights and are at a higher risk of developing sleep apnea ( it is

a potentially serious sleep disorder in which breathing repeatedly stops and starts during sleep).

 

NOT EXERCISING

We know what you are thinking, you don’t have to be a frequent gym user to sleep properly. Exercising is very important for your health. Almost every major health organization recommends getting at least 150 minutes of moderate-intensity exercise each week, which isn’t all that hard to do. Just a short walk during lunch hour or doing some yoga on the bed can help to improve your sleeping pattern.

 

TOO MUCH CAFFEINE

Too much caffeine can affect your sleep, it could keep you awake all night. The solution is this, cut back on caffeine. Ideally, you should avoid caffeine after 3 p.m. if you want to be able to sleep, and avoid sugary sodas and energy drinks as much as impossible. Excess sugar contributes to both poor sleep and weight gain.

Once you cut back your caffeine intake and sugary drinks you will sleep properly.

CONCLUSION

Sleeping properly is a sign of good hygiene. Any of the habits that disrupt your sleep aren’t good for your overall health, and making some changes will support an overall healthier lifestyle. Check these habits and see what happens.

 

06
Jul
2020

Food and Sleep

Sleep is very essential and without good sleep, we cannot function well. Getting a good night rest is dependent on some factors, how you spend your day is an integral part of the quality of sleep you will get.

Eating healthy goes beyond your weight, it also affects your sleep. It’s really important to watch our diets because eating certain foods in the hours leading to bedtime can give you a restless night.

Here are some tips to keep in mind about food and sleep.

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Pay attention to your coffee intake

Caffeine helps you stay active and feel more alert by blocking the production of the chemicals in the brain that tells our bodies to sleep, which in turn, increase your adrenaline rate.

Caffeine can stay in the bloodstream up to six hours after you consume it. It is always advised to limit caffeine in the afternoon and evening hours. To improve your sleep then you need to cut off your caffeine intake six hours before bedtime and caffeine are not only in coffee, it is also present in chocolate, kola nut, tea, certain soft drinks and some drugs.

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Reduce Alcohol consumption before bedtime

A glass of red wine can make you feel drowsy but it has been proven to affect your sleep pattern. Alcohol has the effect of knocking you out pretty hard right away, so your body spends more time early in the night in the deep sleep stage than it otherwise might. But your sleep cycle rebounds and your brain tends to then keep you in the lighter sleep stages. You wake feeling so stressed with headaches.

Drink in moderation and don’t drink bedtime.

Avoid heavy spicy or fatty food before bedtime

Heavy food that is spicy or fatty is tougher for the stomach to digest than lighter ones (like fruits or whole grains). And indigestion before bedtime makes it harder for your body to relax and drift off to slip.

It is recommended to eat a heavy breakfast and a lighter dinner.

Sugary Foods

Eating a lot of sugar has a negative impact on the quality of sleep during the day. If you want to be able to sleep, avoid sugary sodas and energy drinks as much as impossible. Excess sugar contributes to both poor sleep and weight gain.

Smoking

Smoking disrupts your sleep. Nicotine is a stimulant, which can prevent you from falling asleep or staying asleep. Not only that, but smokers are more likely to have restless nights and are at a higher risk of developing sleep apnea ( it is a potentially serious sleep disorder in which breathing repeatedly stops and starts during sleep).

CONCLUSION

You must pay attention to what you eat before you sleep as it could make or mar your sleep. Watch what you eat and you will see the changes in your sleeping pattern.

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