Bedsheets Express
bedroom hygiene for a healthier you - 01 - bedsheetsexpress
10
Dec
2021

BEDROOM HYGIENE TIPS FOR A HEALTHIER YOU

We are busy people and who has time to do some cleaning when you could be at home, sleeping, and enjoying bliss in bed? However, it is important to note that we spend most parts of our lives in the bedroom seeing that we spend one-third of our life sleeping or trying to. Due to this fact, bedroom hygiene is pretty important and can’t be overstated.

Dust mites and mold are common indoor allergens that can thrive in your bedroom; this is because there is furniture present there that can help their growth. Your furniture, mattress, pillows, and bedding can house loads of allergens if you don’t consciously maintain good hygiene.

Apart from just looking good, a clean bedroom can help you enjoy quality sleep too and this is majorly why you should make efforts on your bedroom hygiene. Regularly cleaning and decluttering your bedroom can help eradicate a buildup of allergens, helping you sleep well.

Here are some bedroom hygiene tips to help you maintain a conducive environment for you to sleep well.

MAKE YOUR BED AS SOON AS YOU GET UP FROM IT

Making your bed should be a habit that you should cultivate all the time. This simple task not only helps your room look tidy, decluttered, and clean but also has varying health benefits. From making your bed in the morning, you can set a positive tone for the rest of your day.

CLEAN AND TIDY UP YOUR ROOM

This can guarantee you the best sleep and rest. Cleaning helps to ensure you rid the air of dust particles and allergens that may be noticeable all around your room. More so, cleaning your bedroom (and home) can help guarantee that there are no infections or microscopic organisms harbored. Dusting your room helps you inhale fresh air.

DECLUTTER YOUR SPACE

You will be surprised at the number of things you don’t need anymore when you declutter and you will be surprised at how much better you’d fair after decluttering. You get to save some space, making your room look organized and this can have a positive effect on your mental state. Staying in a decluttered and organized bedroom has been known to have an appealing effect that can help you relax enough to get enough sleep.

LIMIT YOUR BED ACTIVITIES TO JUST SLEEPING AND SEX

This might be surprising but it has been discovered that doing so much more out of sleeping and sex in your, can lead to your body’s inability to get sleep when it should. This is because your bed is now regarded as a place for all other activities and your body is now confused about when you should be sleeping.

LIMIT THE TIMES YOUR PETS SLEEP IN THE BED

We know they are charming and loving. They are your best friends and that is perfect but you need to reduce the times they sleep on your bed. They are prone to allergens that can irritate your breathing just as your eyes, which can make your rest unhealthy. Keeping your pets out of your room can help significantly reduce allergens and in turn, allergic reactions.

INVEST IN QUALITY BEDDINGS AND PROPERLY MAINTAIN THEM

Investing in quality organic beddings and understanding the right way to care for them are pretty important bedroom hygiene you should adopt. Your bedding can make or mar your sleep so investing in quality ones that have been designed to give you good sleep is pretty important. Apart from getting quality bedding, you have to ensure you keep them clean too.

CONCLUSION

bedroom hygiene for a healthier you - 02 - bedsheetsexpress

Keeping your bedroom clean helps even your mindset, it gives you the mindset of an achiever. A clean bedroom will make you feel better in your perfect space, you will be more relaxed and get a healthy night’s rest. Don’t forget that you take advantage of the power of scents by setting up diffusers and scented candles in your bedroom. Having good bedroom hygiene can help you always start your day with positivity.

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.

10 signs that indicate that you are sleep-deprived - 01 - bedsheetsexpress

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.

benefits of a pillow protector - 01 - bedsheetsexpress
29
Oct
2021

BENEFITS OF USING A PILLOW PROTECTOR

When it comes to shopping for bedding, we tend to just focus on buying “quality” mattresses, pillows, and bedspreads. We tend to leave out essentials that could help protect the quality of the bedding we are investing in.

When bedding shopping, it is important to remember that pillow protectors should be one part of your bedding collection you shouldn’t leave out. A pillow protector features a zipper you can use to enclose your pillows and protect them from common allergens.

WHAT ARE THE BENEFITS OF A PILLOW PROTECTOR?

Contribute to a healthy sleep environment

If you are aiming at constantly enjoying healthy sleep, investing in a pillow protector is one way to achieve this. Pillow protectors are meant to protect your pillows from dirt and this would, in turn, protect you from being exposed to any forms of sleep disruptors. Rather than dealing with chronic snoring, sneezing, and sniffling throughout the night, a pillow protector can give you the benefit of acting as an allergen barrier between you and your pillow.

One key to an allergen-free pillow

Investing in hypoallergenic pillows will sure help you enjoy an allergen-free sleep environment but a pillow protector will offer you an extra layer of protection. A pillow protector will protect your pillows from a buildup of dust mites, allergens, dust, sweat, drool, mildew, and other allergy triggers.

Provide extra comfort

Our pillow protectors are made out of 100% cotton making them thick enough to add an extra layer of comfort to your pillow. If you think your pillows are in need of a refresh and would rather not spend extra cash to get new pillows, you can invest in protectors to spice up their plushness.

Protection from wear and tear

Like most things, your pillows are prone to wear and tear with constant use. Wear and tear can have a negative impact on not just your pillows but on your health too. To protect your pillows from elements of wear and tear, shielding them in a pillow protector will go a long way.

A barrier from stains and spills

If you are one to eat in bed or fall asleep with your makeup on, you might be experienced with stains that can arise from spilling drinks and/or food or sweating your makeup onto your bed and pillows. A pillow protector will act as a barrier between this and your pillows. Pillows that look dirty due to stains don’t look pretty and your pillowcase can only do so much when it comes to covering the sight.

Prolong your pillow’s lifespan

Protecting your pillows from wear and tear with a pillow protector will help to ensure that you have to worry less about constantly changing your pillows. Pillows can have a long lifespan depending on their quality, however, how long they would actually last is still dependent on whether you use a pillow protector or not.

Also, using a pillow protector can help to reduce how often you have to wash your pillows. Continuous washing of your pillows is one factor that can quickly diminish the lifespan of your pillows.

benefits of a pillow protector - 02 - bedsheetsexpress

TAKEAWAY

Protecting your pillows is essential for not just your pillows but for you too. With a pillow protector, you will protect your pillows, your sleep environment, and yourself.

21
Oct
2021

FIVE BEDTIME HABITS YOU NEED TO QUIT

You might be unknowingly ruining your chances of a goodnight’s sleep before you even get into bed. This could be a result of certain bedtime habits that you might. In order to deal with this, you have to identify them and then quit doing them so you can improve your sleep quality.

Read on to find out those habits and how to get rid of them.

BEDTIME HABIT #1: DRINKING A LOT OF WATER BEFORE BEDTIME

Yes, it is important to take lots of water to keep yourself efficiently hydrated. However, a little too much especially minutes before you go to bed could mean bad news. This is because consuming too much water before you go to bed would mean that you don’t have enough time to let your bladder fill so you can use the bathroom.

This would result in you having to wake during the night to relieve yourself. This could disrupt your sleep and make it difficult for you to go back to sleep. You should instead develop the habit of taking more water during the day and reducing the quantity the closer it gets to bedtime.

BEDTIME HABIT #2: YOUR EATING HABIT

Consuming heavy foods, dairy products, spicy foods, caffeine, and sugary foods just before bed is a big no-no. All these foods are major disruptors of a goodnight’s sleep. Sugar and caffeine can make you hyperactive and aggravate insomnia. Spicy foods, as well as dairy products and heavy meals, can disturb your metabolism and make it difficult for you to sleep during the night.

It is recommended that you eat 2 to 3 hours before bedtime. This would give your body time to digest your food properly and would reduce the risk of developing heartburn when you eventually go to bed.

BEDTIME HABIT #3: EXERCISING RIGHT BEFORE BED

Yes, exercising helps you sleep better but it can be a problem when you engage in it right before you go to bed. A study revealed that people who had vigorous exercising less than an hour before bed find it difficult to sleep and tend to have a poor sleep quality. Rather than engaging in rigorous exercises just before bed, make out time to do your workout in the evening, at least 2 – 3 hours before bed. Something else to consider is engaging in relaxing and soothing meditation activities such as yoga.

BEDTIME HABIT #4: CONSUMING ALCOHOL

Consuming alcohol just before bedtime doesn’t make you sleep better (we’re sorry, not sorry to break this myth). Yes, it might help you relax a little and expel a bit of anxiety and stress but it can disrupt your habit to achieve the deep stage of sleep.

If you want to consume alcohol before bed, ensure that you consume it about 2 to 3 hours before it is time for you to sleep. That way, your body can have enough time to digest it so it doesn’t disrupt your sleep cycle.

BEDTIME HABIT #5: EXPOSING YOURSELF TO BRIGHT LIGHTS

We are at an age where we are greatly dependent on our gadgets. Our smartphone has become everything to us – from organizer to newscaster, weather forecaster, and so on. However, the lights emitted by these gadgets are not so great for your sleep. Spending so much time on your gadgets means more exposure to these lights and a poorer quality of sleep.

Ensure that you turn off all gadgets about an hour before bed. Limiting your screen time before bed can help balance your circadian rhythms which in turn balances your brain’s ability to know when it’s time to be asleep or be awake.

five bedtime habits you need to quit - 02 - bedsheetsexpress

CONCLUSION

It’s not enough to develop a sleep routine, the smallest of habits might be disrupting the progress that is meant to be made. In order to improve your sleep quality, you have to make sure you get rid of habits that could be acting as sleep disruptors.

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.

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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