Bedsheets Express
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.

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.

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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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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.

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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.

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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.

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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.

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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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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.

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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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