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10 signs that indicate that you are sleep-deprived - 02 - bedsheetsexpress
02
Dec
2021

10 SIGNS THAT INDICATE THAT YOU ARE SLEEP-DEPRIVED

Sleep Deprivation is a thing and humans are the only mammals that have been known to willingly deprive themselves of sleep to supposedly get more done. In some instances, sleep deprivation happens subconsciously due to being extremely busy with various daily activities. It should be noted that sleep deprivation can get so bad that it leads to several adverse health conditions and if care is not taken, they can be issues that are irreversible.

How do you know that you are sleep-deprived? What signs indicate that you are sleep-deprived? We have highlighted 10 sure signs that indicate sleep deprivation, read on to find out what they are.

CONSTANTLY MOODY

If you are feeling constantly moody, irritated, and angry, it might be a sign of sleep deprivation and it is time for you to take a break. Sleep and emotional health are interconnected and one can have great effects on the other. Unfortunately, sleep deprivation can cause a nasty cycle that can affect a person’s mental health. Lack of sleep can lead to having a feeling of anxiety and anxiety can become the reason you constantly lose sleep at night.

DEPRECIATING ATTENTION AND PRODUCTIVITY

When it seems like you constantly find it difficult to pay attention to your work and/or what is going on around you, you might be experiencing a sign of sleep deprivation.

Also, getting constant complaints about your level of productivity might be a sure sign of being sleep-deprived.

BECOMING OVERWEIGHT

Apart from becoming overweight, sleep deprivation can be noticed when you begin having an insatiable appetite. You should know that there is a problem with the amount of sleep you have when you constantly have the urge to eat even when you are not feeling hungry.

DEPRECIATING MEMORY

When you do not remember things as much as you use to, you might be suffering from sleep deprivation. Sleep has an impact on learning and memory and when you are sleep deprived, they can be negatively affected.

FALTERING JUDGEMENT

With adequate sleep comes a sound mind to make correct and sound judgments. When you start noting a falter in your sense of judgment, it might mean that you are sleep-deprived.

FAILING SEX DRIVE

Studies have shown that lack of sleep can have effects on both women’s and men’s sexual drive. Having a depreciating libido and lack of interest in sexual activities can be a sign that you are being sleep-deprived.

BEING DROWSY DURING THE DAY

The human body has a natural alarm system known as the Circadian Rhythm and it is typically responsible for telling the body when it’s time to be alert and when it’s time to sleep. With your circadian rhythm, you are typically supposed to be alert during the day and asleep at night but sleep deprivation can mess this up and cause an imbalance in the routine. You could start feeling extremely drowsy all day and incredibly alert at night.

CONSTANT FATIGUE

Fatigue is a state of complete tiredness and we honestly all have moments when we are fatigued. However, when fatigue becomes constant, it might be a sign that there is a problem with the amount of sleep you are getting.

OVERWHELMING FEELING OF ANXIETY AND STRESS

Sorry to spell it out to you but being stressed isn’t a good thing. So don’t think being stressed means you are hardworking and being productive. Being constantly stressed can be a red flag indicating a problem with the amount of sleep you are getting. Also, when you begin to feel an overwhelming amount of fear for unknown reasons or over things you should not be too bothered about, it might be a sign of sleep deprivation.

YOUR SKIN IS SUFFERING

When you begin to possess a zombie-like look (puffy and red eyes, heavy eye bags, dark circles, wrinkles, and uneven skin colour), it could be a sure sign of sleep deprivation. The right amount of sleep can help your body produce hormones that help keep your skin looking radiant and glowing. The opposite occurs when you become sleep-deprived.

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TAKE AWAY

Sleep deprivation can have adverse effects on your body, health, and overall quality of living. If you think you are sleep-deprived, having a conversation with your doctor is one option you should consider. However, you can make conscious efforts to sleep better; you can adopt healthy sleep hygiene and invest in quality beddings that promise you an avenue to sleep great.

bath hygiene, dos and donts you should take note of - 01 - bedsheetsexpress.
19
Nov
2021

BATH HYGIENE: DOS AND DON’TS YOU SHOULD TAKE NOTE OF

Good hygiene is essential to health care. From the clothes you wear to your bath routine, adopting good hygiene is pretty important to maintain great health. So, what is your bath hygiene like?

We know you’ve probably been showering and having baths for as long as you can remember. But have you ever stopped to ask if you’ve been doing them right? There are techniques that can be adopted to make your showering/ bathing process more efficient.

In the article, we will be talking about what you should and shouldn’t do while taking a bath or having a shower. First, let’s find out the difference between a shower and a bath.

BATH VS SHOWER

A bath simply refers to soaking your body in a water-filled tub while showering refers to cleaning your body while standing under a spray of water. The shower is typically suited for sanitizing and thoroughly cleaning your body while a bath is taken with the aim of aiding muscle relaxation and body moisturizing.

Typically, it is recommended that you first take a shower before you take a bath. This is mainly because, bathing requires soaking your body in stationary water and no one would feel comfortable sitting in a body of water that is filled with sweat and grime from their body, right? With a shower, on the other hand, you wash off sweat, grime, and dirt directly under a sprout of flowing water.

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WHAT ARE THE BEST PRACTICES TO ADOPT WHEN BATHING AND SHOWERING?

Ensure that your water is at an ideal temperature. Dermatologists recommend that your water shouldn’t be above lukewarm when you are taking a shower; this is ideal to protect your skin and prevent too much moisture loss.

Next, you should have a first rinse before applying soap to your body. This is meant to help wet your skin, opening your pores to get ready for soaking in any moisturizer your soap might possess. Also, this process will help to relax your muscles. If you are going to be washing your hair too, endeavor to wet your hair too.

When you start washing your body, start from your neck and shoulders and take the process right down to your toes. Gently scrub your body using a sponge, washcloth, or loofah with bar soap or a body wash. Remember to get between your legs, your armpits, and between your toes. Remember to rinse off soap suds occasionally during the process, it helps to prevent a buildup of soapy residue on your skin.

If you are taking a bath, remember to clean your bathtub before filling it with water. This would help to ensure that you get rid of soap residue, dirt, or hairs leftover from your previous bath. You can use bath bombs, bath bubbles, or bath salts in the water you want to use for the bath. Ensure you stick to products that are suitable for your skin. Also, because you’d be soaking your body, your skin will be extra soft and can be prone to over-exfoliation so be careful while scrubbing your body.

If you are washing your hair, lather in enough shampoo, then rinse off thoroughly. Apply conditioner generously and make sure you run it into your hair thoroughly (from root to tips), then rinse off thoroughly too (this is subject to the conditioning product you use).

After you are done washing, rinse off with lukewarm or cool water to help seal in moisture and encourage blood flow throughout your body. Then towel dry lightly so there is enough water to help seal in more moisture when you apply a moisturizing lotion on your body.

WHAT YOU SHOULDN’T DO

Do not over-exfoliate your skin. This would lead to loss of moisture, leave your skin prone to damage, and can cause severe dryness. When scrubbing your body, stick to soft washcloths or loofah and gently scrub your skin.

Do not bathe or shower with water that is too hot. Because it feels good to drench your skin with scalding hot water sometimes doesn’t mean it is fine to constantly do it. Too hot water can damage your skin and lead to severe dryness. It can also lead to extreme dehydration.

Do not forget to wash your face. Do you know that your face can be sensitive to regular body wash? It is safer to use products that are designed to clean the face when you are taking a bath or shower. There are face washes that you can invest in to keep your face safe.

Do not use the same washcloth or loofah for a long period of time. It is recommended that you change your body-scrubbing accessories at least every month. You should also endeavor to make sure that they are stored properly and kept dry when not in use. Bacteria can grow on scrubbing accessories that are not dried properly.

TAKE AWAY

Adopting good bath hygiene can help you maintain your health and keep your skin healthy-looking too. Showering or bathing doesn’t have to be complicated as long as you can stick to doing them properly.

12
Nov
2021

TEN REASONS WHY MEDITATION IS GREAT

Being able to find moments of peace in times when you feel mildly or extremely troubled is pretty important. We live in a world where anxiety and stress are the order of most days and finding solace from them helps to better our health.

People have turned to meditation as a means to deal with daily doses of stress dished out by activities they engage in daily. If you’ve been thinking about giving it a try but are still skeptical about what you will benefit from meditating, read on to find out the awesomeness that meditation encapsulates.

WHAT BENEFITS DO YOU DERIVE FROM MEDITATING?

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Meditation helps you sleep better: sleep is a pretty important part of our lives and owing to the fact that we are always so occupied we tend to find means to postpone sleep, a lot of people tend to owe sleep debts that they find difficult to catch up on. The less sleep you get, the more risk your body and health tend to face so finding means to sleep more is important. Meditation is one sure and simple way to get more sleep.

Research has shown that people who meditate tend to enjoy better quality sleep. For people who suffer from insomnia, meditating can help to improve their ability to sleep better.

It is a ticket to a better mood: meditating helps to deal with stress and anxiety and is one way to enjoy a mood boost. While meditating, you can empty your mind of disturbing and stress-causing thoughts, and this helps you feel lighter, happier, and all-around happier.

Meditation helps to reduce inflammation: the human body goes through a lot of strain on a daily basis. From having to deal with work to worrying about surviving, the body deals with a lot of physical, mental, and emotional stress that can have negative impacts. Meditating will help the body deal better with this strain, healing easily and dealing with inflammations better.

Inflammations can weaken various organs in the body and this can lead to chronic diseases such as stroke, heart diseases, diabetes, and so on.

Meditation helps you discover healthy ways to manage your thoughts: meditating helps you achieve focus in ways that some other activities can’t. Engaging in mindful meditation helps you organize your thoughts, identify the patterns and forms that they take, and learn ways to manage them. All these ensure that you enjoy emotional stability.

You will love yourself more: self-love is the beginning of all things great in life. Regularly meditating will help you appreciate yourself more so you can let go of negative thoughts about yourself easily. Through meditating, you can crush negative thoughts and embrace positive thoughts and this is the start of self-love.

It helps you manage how you react to stress: stressful situations are inevitable and finding ways to cope with how you respond to them is pretty important. Rather than panicking about things stressing you out and increasing your stress levels, meditating will help you find a level of peace that would keep you level-headed so you can find solutions to them.

Meditating can help people dealing with chronic health issues deal with them better: chronic health conditions can have symptoms that negatively impact the body. Meditating regularly will help people dealing with health conditions such as arthritis, high blood pressure, etc to find a means to counter the impact of the symptoms on their body.

It is a means to increase patience and tolerance: seeing that meditation can help you develop kind thoughts and feelings for yourself and others, it is one way that also helps you develop a tolerance for and the patience to deal with others. Through meditating, you can learn to treat others amicably, and with a degree of respect, and understanding.

Meditation may help reduce addictions: addictions can be difficult to battle but meditation is an activity that can help you develop a mental discipline that could be strong enough to break addictions. A study has found that meditation can help people who have alcohol addiction to break the habit. Meditating can also help you minimize the urge to binge eat and give in extreme food cravings.

It is the easiest ticket to good health: there are various types of meditation that you can engage in at any time. You typically do not need to have specialized equipment and spaces before you can meditate. All you need to do is understand what you want to achieve, what technique will help you, and which poses you will need to work with.

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CONCLUSION

There are myriads of benefits you can enjoy when you coin meditation into your life. You should however understand that, like most things, meditation can become excessive in the sense that you can put a strain on your body if you continuously take up certain poses without letting your body rest.

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.

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