Tag Archives: bedroom

Introducing Sleep Hygiene To Your Life

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Introducing Sleep Hygiene To Your Life

If you’re someone who struggles to get to sleep at night, or you’re the kind of person who lays awake for hours just waiting for sleep to catch up with you, then there’s a good chance that you do not have the best sleep hygiene. This is a relatively new concept that’s been getting a lot of attention recently, with more and more people complaining of insomnia and research into sleep disorders becoming a wide medical field.

If you want to introduce it into your life, because let’s face it, at this point you’ll take anything to make sure you get a good night’s sleep, then here’s some basic tips. It’s important to remember that not everything works for everyone before frustration makes you give up on the entire premise!

Get Relaxed Before Bed:

It’s all well and good that you can fall onto the softest mattress from Sterling Sleep Systems, but you need to get properly relaxed before that to make sure that sleep takes hold of you in the shortest time possible. The best way to do this is to implement a routine for the nighttime that gets your body used to switching off and falling asleep, and gets your brain to remember that sleep is its friend!

Make sure that you’re washing in warm water before you head to the dream world, as a bath or shower can release tension from your muscles and give you a very refreshing feeling. You could also try stretching yourself out before you sleep; yes, a bit of exercise before saying goodnight could help you. Your body doesn’t need to settle into a lethargic position before you fall into a restful slumber, after all.

Keep it Dark:

Your brain needs to focus and only focus on trying to get to sleep, and that means your sleep environment needs to be calm and quiet for you to slumber away in. Making sure it’s dark is a good way to indicate to your open eyes that it’s time to rest. This isn’t something everyone finds relaxing, of course, but you can easily minimize the effect of harsh lighting before you go to sleep by turning off the phone or the TV, or dimming these screens down.

Try Not to Nap:

Everyone needs to nap from time to time, but if you’re taking two to three hour naps in the middle of the day, you’re going to suffer at bedtime. This is because your body doesn’t feel tired due to the extra energy, and let’s face it, you already know this is a problem you have to conquer. If you do need to nap, try to limit the time to 30 minutes, with 20 minutes being the optimum. It can erase the tiredness behind your eyes and really boost your mood, so feel free to take these shorter naps.

Sleep hygiene is quite effective to practice and can make going into the land of nod a lot easier.

Featured Image By: Pexels

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Why You Can’t Get To Sleep At Night

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Why You Can’t Get To Sleep At Night

Sleep is incredibly important for your mental and physical well-being. Some health professionals have even gone so far as to say that getting an adequate night’s sleep is as important as a well-balanced diet. For this reason, if you are struggling to get a decent night’s sleep, you need to come up with some ideas as to why, and try to combat them. Here are some of the most common:

You’ve Slept In: Lots of people stay up late one night and then sleep in the morning after to make up for it. It makes sense to do this, but unfortunately, it’s the reason why you can’t sleep now. Doing this throws off your body clock, and makes it harder to fall asleep again at night, as your body is now programmed to go to sleep at a later time. The most obvious remedy to this is to not have late nights, but I know that isn’t always possible. Instead, ensure that you don’t sleep in more than an hour later than you usually do, and have a short 20 to 30 minute nap in the afternoon if you start to feel tired. Just make sure that it’s no more than 20 to 30 minutes, otherwise, you will still be wide awake in the evening, and be back to your original issue.

You Need A New Mattress: If your mattress is lumpy and uncomfortable, then it’s understandable that you can’t fall asleep on it. You should aim to replace your mattress every 8 to 10 years, depending on how comfortable and supportive it is, but you can replace it sooner or later than that depending on its state. Even if you only got a new mattress a few years ago, you might still need to get a new one, depending on your own preference. If you have back pain, for example, you might want to invest in a specialty back pain mattress to help you sleep more soundly at night.

You’re Worried About Something: If you’ve had a particularly tricky day at work or have had an argument with a loved one, it’s often when you’re trying to sleep that these thoughts creep up on you. It may be hard to control our thoughts when we’re wide awake and alert, but it’s even harder when we’re slowly drifting in and out of consciousness. Although you can drift in and out of sleep while worried, it certainly doesn’t feel like you’re sleeping, so you wake up feeling as if you haven’t slept at all. If you’re feeling worried or anxious while you’re trying to sleep, you should keep the lights off, but go to another place in your house for a little while. This stops you from associating your bed with your anxieties and difficulty sleeping.

You’re Hungry: If you go to bed while you’re still hungry, you are never going to have a decent night’s sleep. Hunger pangs are sure to wake you up, that’s if the sound of your stomach growling doesn’t first. To avoid this, you should have a snack before you go to bed. You should opt for something high in protein, as this often makes us feel fuller than fat or carbohydrates. Something like a hard-boiled egg will do the trick and keep you from going to bed growling.

You Can See Light: Although some children, and even adults, struggle to sleep without some sort of light on, whether this is a small night light, a lamp, or the main light in your bedroom, it’s unlikely that they have a fulfilling sleep. This is because even the smallest amounts of light can pierce your retina, and send signals to your brain to keep you awake. Even the tiny light on your TV or DVD player can cause issues. The easiest way to combat this is to make sure that there is no light on in your room. Even the streetlights outside could be keeping you awake, so be sure to buy blackout curtains or blinds. You could even buy an eye mask to block out any light sources that you can’t control so that your brain knows that it really is night time.

There is a whole variety of reasons that you may not be able to sleep at night, so if none of these are right, then there is always something else that you can try. Sleep deprivation is a serious issue, so if you’re not getting any sleep for days in a row, be sure to visit your doctor and ask for some advice. sleepyy1

Zzzzzzz

Featured Image By: Flickr

Bedroom Makeover: Quick Fixes That Can Make A Huge Difference

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Bedroom Makeover: Quick Fixes That Can Make A Huge Difference

The bedroom is one room in the house that we probably don’t prioritize enough when it comes to decorating. We can be too transfixed with the rooms that other people see more regularly, like a kitchen or a living room. It’s understandable. Those rooms are the ones that we may entertain in and ultimately spend our waking hours in. But the sleeping hours are just as important!

Do you find that your bedroom is cluttered? Perhaps it has become a room in your home that is multifunctional? These things can be causing problems with the quality of sleep that we are getting, and every one of us deserves a place that is a sanctuary to retire to when the day is done. Here are some quick fixes that you can make to your bedroom that will make a huge difference in your quality of sleep:

Let’s Talk Mattresses: Where we lay our head at night is an important part of any bedroom, wouldn’t you agree? So it’s important to have a good quality mattress and bed to ensure that we get the most restful night’s sleep as possible. It may not be possible to change your whole bed, but one thing that you should consider is a new mattress. Companies like Puffy offer a great selection of mattresses that are comfortable, lush, plush, and perfect for a good night’s sleep. Sleep is vital for our well-being, and feeling rested for the next day can help improve productivity. So replacing your old and battered mattress is definitely a worthwhile investment!

Get Rid Of The Clutter: Clutter can be a big issue when it comes to your mindset. Any bedroom with multiple uses will not only look cluttered but feel it, too. This will make you relaxing in the evening when trying to get some sleep all the more difficult. Focus on what you need in the bedroom and try and get rid of or find homes for everything else. Invest in some good storage so that if it has to be there, then it is out of sight and out of mind.

Redecorate Your Bedroom Purposefully: We may all have our favorite colors that we go to, but when it comes to decorating your bedroom, try and decorate it with purpose. The purpose being a restful night’s sleep. This means avoiding brightly colored walls and opting for something more sedated like a pastel shade. If you insist on color, then use accessories to bring it out. Funky colored frames, cushions, and bed sheets will still enable you to get a peaceful night’s sleep. Hot pink walls? Not so much!

Finally, make sure you keep your bedroom airy throughout the day. Summer can make sleeping very difficult, so you might want to invest in a fan or at the very least open the windows during the evening to let the air circulate. A stuffy room is the farthest thing from comfortable!

Featured Image By: Pixabay

Creating A Restful Bedroom

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Creating A Restful Bedroom

Your bedroom should always be your sanctuary. It should be that one place where you can really let yourself go, relax, and rest after a stressful day. Of course, it is easier for all of that to happen if your bedroom is set up to be as restful and relaxing as possible! Here are a few ways that you can improve the peaceful mood of your bedroom and turn it into your favorite place to kick back and unwind:

Blow the Budget on a Good Mattress: If you do nothing else to transform your bedroom into a more restful space, you should splurge on a brand new mattress. If you’ve never had a really good mattress before, it’ll be impossible for you to truly understand how much difference a comfortable, supportive mattress can make.

When buying a new mattress, it is always a good idea to visit a bricks and mortar store to try out a few styles, because everyone’s comfort levels are different. Once you know which mattress suits you best, you can always check out http://www.us-mattress.com/ to save a few bucks off the in store price of your chosen bed.

Invest in Better Bedding: Of course, the comfort of your bed is about more than just the mattress, which is why you should also take a look at http://www.down-comforter-info.com/ where you will find the warmest, softest comforters you’ve ever had the joy to sleep with. You should also probably check out more supportive pillows and high thread count sheets made from natural fibers if you want to be able to rest and relax without any aches, pains, or irritations.

Can the Clutter: It’s impossible to rest and let yourself go when you’re surrounded by clutter. Not only are piles of clutter visually stimulating, whether you want them to be or not, they can also be a source of stress, which gives you the feeling that you should be cleaning instead of taking some me time. Luckily, getting rid of your bedroom clutter is as simple as visiting http://www.ikea.com/ and buying a few storage baskets and boxes where you can hide your most unsightly clutter.

Ditch the Desk: If you have a desk in the bedroom from which you sometimes work, it might be time for a rethink. By associating the bedroom with work, even just occasionally, you are ruining the area’s reputation as a restful location for relaxation and sleep. Ditch the desk and replace it with a pretty dressing table for a serener space and leave work for the home office!

Serene in Green: If your bedroom decor is currently bright, bold, and in your face, a visit to http://www.homedepot.com/ might be in order because those crazy colors are doing nothing to help you relax. In the bedroom, you want to keep things nice and chill. Toned down colors like mint green, pale blue, white, and cream are all good options that won’t stir up the senses too much.

Add Comfy Furniture: One mistake that many homeowners make is that they do not add enough comfy furniture to their bedrooms. Sure, they’ll have a nice bed and perhaps a chair at the dressing table, but what about the big comfy armchairs, couches, and chaise lounges? These are the things that will make spending time in your room easier, more comfortable, and infinitely more relaxing. So if you have space, add a couch or recliner and you’ll get much more use out of your bedroom.

Blackout Blinds: If you like to relax in a slightly darkened room with some classical music and a nice scented candle, blackout blinds are your best friend. They will filter out the harsh light of the sun, allowing you to create a comfy, cozy atmosphere at any time of the day or night. They’re great if you have trouble sleeping due to excess light, too.

Candles: Candles should be a staple in any bedroom. They provide a good source of soft, warm light, which is perfect for relaxing after a hard day at work. AND, they can make your room smell wonderful. Choose candles scented with lavender and chamomile if you want to de-stress and fall into a restful sleep.

Transforming your room from uninviting to restful and relaxing may take a little time and effort, but it is well worth it when you have a space where you can truly unwind and sleep like a baby! Zzzzzz….

Featured Image By: Flickr

Why Sleep Is The Most Important Part Of Good Health

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Why Sleep Is The Most Important Part Of Good Health

People who regularly achieve a good night of sleep tend to be more healthy. Good sleepers have more energy, a better mood, and far more focus on their tasks. If you’re lucky enough to sleep well most nights of the week, you may also be better able to manage your weight effectively, as well as your relationships. Physical health and mental health rely on good sleep. Yet poor health can lead to sleep loss and exhaustion.

Should you try to sleep more if you are unwell? There are, of course, many benefits of sleeping more. During sleep, the body regenerates and fights germs and infections. Unfortunately, too much sleep outside of your regular routine can leave you feeling groggy. You may even struggle to get back into a good, healthy sleep pattern. It’s important that you sleep well, but sleeping too much at the wrong times may actually set you back.

Should you rely on prescription medications to help you sleep? A healthy, natural sleep is not always achievable once you have taken some of these drugs. Sleep should rest the body and all of your muscles. Some sleeping drugs do this well. Sleep should also permit the brain to reach REM sleep. There are five different stages of sleep. Not all sleeping aids benefit this process. A natural sleep is best if you are able to achieve it.

Why do we need full cycles of sleep? We tend to sleep for about seven and a half hours a night. This is long enough for five cycles of sleep that last about ninety minutes each. Each cycle is different and will go through the five stages of sleep in different ways. Some stages allow for dreaming, while others allow for a deep level of physical relaxation. Healing, regeneration, mental filing, and even preparation for the coming day happen during sleep. Interruptions can lead to confusion, memory difficulties, and a lack of focus.

There are plenty of things that you can do to promote healthy sleep. A healthy lifestyle is the best way to ensure that you can fall asleep at night. Fresh air outdoors and exercise play a big part in preparing your body and mind for sleep. Avoid screens just before you want to go to sleep, as they emit blue light that confuses the brain chemistry into believing it is daylight. Avoid caffeine, too, if you struggle to settle at night. Finally, make sure that you have a good, consistent bedtime routine.

What can I do if I wake up at night? It’s a healthy part of the sleep cycle to wake up before the next one begins. We usually don’t notice or remember it, though. If you wake fully, it can be quite frustrating. Try not to let it bother you. Reset your sleep by performing the last two or three parts of your bedtime routine again. It doesn’t matter if you get out of bed for a glass of water first. If something woke you, consider making some changes to your room for tomorrow night. Earplugs to eliminate unwanted sounds and blackout curtains to remove excess light can be very helpful here.

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#Sleepygirlproblems

Should I be this uncomfortable in bed? There is no need to be uncomfortable in bed. Physical ailments can lead to discomfort from time to time. Try not to rely on painkillers as some can alter your sleep cycle. Instead, invest in the best bed that you can buy. Mattresses for great sleep are available from many leading brands. Some are made from memory foam that is designed to hold your body in a supportive posture. This is particularly helpful for people with aches and pains or those nursing an injury.

Is a lack of sleep harmful to my health? Poor quality sleep, or skipping a whole night isn’t just harmful to your health, it’s dangerous. As soon as you start to drive your car, you’ll know you’re tired. Your focus isn’t sharp, and you’re making mistakes. This can become fatal, yet many of us admit to driving while tired. Your relationships can suffer because a lack of sleep makes us moody and irrational. Simple things that wouldn’t usually bother you can become hugely irritating for you. This can lead to some out-of-character behavior.

Beyond the mood swings, your metabolism could also be upset. You’ll feel more hungry and may need an extra meal to get you through the day. This can quickly and easily lead to weight gain if it happens regularly. Your digestive system won’t be as effective, either, so you may notice bloating and indigestion quite quickly. Injuries won’t heal if you don’t sleep and that cold will drag on and on. Good health really does rely on good quality sleep every night.

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That looks so uncomfortable!!

Why can’t I sleep? There are so many causes of sleep problems. Falling asleep is quite hard to do if you’re not used to doing it. This is why many parents of newborns struggle to help their little ones get enough sleep. It isn’t quite as natural and instinctive as you might think, and being overtired can exacerbate the problem. Preparation is very helpful here. Set up a healthy approach to sleep and a good bedtime routine. This will ensure that your body and mind are both prepared for falling asleep.

During daylight hours, get plenty of fresh air and exercise. Try to avoid stimulants like chocolate, sugar, and caffeine from about 4 PM. Alcohol can also make it tricky to stay asleep, so avoid this for now. At bedtime, switch off your electronic devices and avoid having any in your bedroom. Good sleep hygiene guides recommend using the bedroom only for sleep. Have a warm bath each night and stick to the same tasks in the same order. Once you’re in bed, use a low light lamp to read a chapter or two of your favorite book. If you find that you’re lying awake, simply try the routine again.

Stress is a big problem for many parts of your life, including sleep. Write down what worries you if your mind is spinning at bedtime. Use waking hours to address one thing on that list each day. Over time, your ability to fall asleep will become more natural and you’ll rest well all night long. Sweet dreams!

Featured Image By: Pexels

Essential Bedroom Comforts

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Essential Bedroom Comforts

We spend hours of our lives in our bedroom every single day. Fair enough, we’re not conscious for most of that time, BUT we’re still in there! So while we might not notice what photos are on the wall or what color the carpet is, we do notice how comfortable we are. From the softness of the sheets to the firmness of the mattress, our bedroom comforts aren’t completely ignored when we’re in the land of nod. But the room should also be perfect for hanging out before bed – it seems wasteful to have an entire room solely dedicated to your unconsciousness. Here’s some ideas to help you make your room as comfy cozy as possible whether you’re awake or not:

Guarantee A Great Night’s Sleep:

First things first, comfort is primarily to aid relaxation. What’s the ultimate sign that you’re relaxed? You fall asleep, of course! The key to an amazing night’s sleep is a ridiculously comfortable bed. The mattress has to be perfect for you – not too hard and not too soft. If you’re not a great sleeper, chances are your mattress isn’t right for you – check out some guides to a great mattress and find one which will work best. Secondly, you’ve got to have good sheets. Your bed should feel like a cocoon of cozy happiness. Bad quality sheets do not make a cocoon of cozy happiness. Go for the highest thread count you can afford – you’ll never look back before you drift off to sleepy bliss.

Get The Temperature Right:

Everyone knows the pain of trying to sleep in a room which is far too hot or far too chilly – it’s basically impossible until you pass out from exhaustion. Being able to get the temperature right is essential for comfort. A smart thermostat is the solution. Being able to keep the room warmer in the daytime for when you’re kicking back and relaxing, but turning it down at bedtime to an almost-chilly but completely optimum 65 degrees is sure to guarantee you the perfect relaxation environment. And a smart thermostat also ensures that you will wake up to a cozy bedroom, meaning no more cowering in bed after the alarm goes off… Well, you still might because snooze alarm.

Add Somewhere To Sit:

If you enjoy flicking through a magazine before bed, getting lost in your favorite novel, or just scrolling through Twitter, why not include somewhere specific to do that? Many people find that spending time in bed awake and doing things can cause them to get neck or lower back pain, or it makes their bed too warm before it’s time to sleep. A cozy armchair, complete with fluffy blanket, is ideal for some pre-bed wind-down time.

Include Some Fluff (or lots!):

Speaking of a fluffy blanket, every bedroom needs some fluff. Getting out of bed onto a faux sheepskin rug is the ultimate in cozy luxury. A fluffy blanket in the winter is ideal for cuddling up in and fluffy cushions just add a really cute new texture to the room’s decor. Every bedroom needs at least a few soft and cushy items to snuggle up in. If you’re lucky enough to have a pet, you’ve got your ready-made fluffy thing (with added heat, too!) but the rest of us have to make do with a luxurious fluffy/faux fur-y/fuzzy blanket.

Bedroom comforts are all about filling the room with things that feel good to the touch, but that also make you happy. It’s a room in which happiness and relaxation are fundamental, so don’t skimp. Now go and catch some Zs!

Featured Image By: Pixabay

Make Your Bedroom Stylish and Sleep-Friendly

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Make Your Bedroom Stylish and Sleep-Friendly

Hiiii everyone and welcome to a guest post by my favorite home decor guru, Chloe! Miss Chloe has been featured on my page quite a few times and it is always such a treat to have her. Take a look at her latest post, where she will help you create a perfectly styled and sleep worthy bedroom:

Make Your Bedroom Stylish and Sleep-Friendly:

The quality of your sleep can highly influence your energy levels, mood, and productivity during the day. In that respect, the way you decorate and organize your sleep chamber can be of immense importance when it comes to providing yourself with a good night of rest. If you’re experiencing trouble sleeping, make sure to take a good look at your bedroom. Its design may be the key for your perfect comfort.

1. Is there a lot of clutter?

There has been plenty of research on the negative influence of clutter on the human mind and this can be especially obvious in the bedroom. This is a place where you need to relax and drift off to a dream land and clutter can only cause problems. The first and easiest thing that you can do is to create a chore list so that you can keep your bedroom neat and tidy. That way, you will prevent mental pressure and stress caused by your own personal environment.

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Also, is there a cat?

2. Do you have enough space?

This step is linked to the clutter issue. Sometimes, it’s not enough to simply tidy up your bedroom. If you don’t have room for all of your stuff, the first thing that you should do is declutter. This means that apart from putting everything in its respective place, you should also get rid of things that you don’t need.

If you have clothes that you haven’t worn for more than six months, it’s probably wise to give them away. On the other hand, your problem might be related to the lack of storage. Make sure to utilize your wardrobe doors to the fullest. What’s more, wall cabinets can really come in handy in a bedroom and if you take the time to match them to the overall aesthetics, you can create a really pleasant atmosphere.

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^ I would love a hanging rack like this!

3. Do you enjoy the color scheme?

You may not even be aware of just how much the choice of colors can influence your ability to relax and fall asleep. In general, you should introduce colors that feel pleasant to you into your bedroom. But, this doesn’t mean that you should go overboard with vibrant shades and intricate patterns.

A stylish and functional bedroom should feature soothing tones and hues. You should also keep things relatively minimal when color combos are concerned. The best way to achieve a nice, calming look is to opt for a soft wall shade, an equally soft, warm shade for furniture, and then spice things up just a little with slightly bolder colors for sheets, covers, and cushions.

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Pexels Image

4. Do you feel comfortable?

The appearance of your bedroom is not the only thing that has effect on your sleep. There are also some technical questions that need to be dealt with. For example, if your lighting is too bright and strong, you will struggle more to relax and drift off to sleep. This is especially true for those of you who like to read or check your smartphones in bed.

Make sure to use mood lighting and, if possible, install dimmer switches. Air quality is another essential factor ensuring you a proper sleep schedule. If dust bothers you or you suffer from seasonal allergies, you should install a quality air purifier for allergies in your bedroom. Not only will this improve your sleep but the quality of your lifestyle altogether, too.

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Pretty!

5. Is the decor pleasing?

The bedroom is the most intimate area of one’s home but that doesn’t mean that you should overload it with personal decor and other sentimental bits and pieces. On the contrary, it is said that you should avoid using photographs of your friends and family and go for soothing scenery paintings, instead. A scented candle, plants, warm rugs, and interesting curtains are perfectly fine, but anything more than that can actually disrupt your sleep schedule and prevent you from dozing off properly.

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Also pretty!

Remember, you don’t need too much stuff or color for your bedroom to be stylish and cozy. By keeping things relatively minimal yet sticking to your personal taste, you’ll be able to enjoy a good night of rest and wake up motivated for a new day, every day.

^^^ Thank you again for such a wonderful post, Chloe girl! How does your bedroom reflect your personality? What is a funny or weird item that you keep in your room? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Featured Image By: Unsplash