Tag Archives: sleep

Creating A Restful Bedroom

Standard
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

Advertisements

Why Sleep Is The Most Important Part Of Good Health

Standard
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.

sleeeep

#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.

sleeeeeep

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

Standard
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

Sleep Trouble: What’s Keeping You Awake At Night?

Standard
Sleep Trouble: What’s Keeping You Awake At Night?

There’s been a growing trend in the wellness, health, and fitness industries towards helping people get a better night’s sleep. Given that around 45 percent of all individuals in the country are struggling to catch enough sleep every night, that can only be a good thing. Regular readers of my blog might remember my struggles with getting good sleep, and there’s every chance that almost half of you reading this will be experiencing something similar. And it’s a huge issue. You end up being less productive in the day, it affects your general health, and it can even result in conditions such as obesity, depression, and diabetes.

Scary, right? And it’s no surprise that many of us want to fix out sleep problems! The key to that is, of course, working out why you can’t get to sleep properly, which will give you the chance to address the issue. So, in today’s guide, we’re going to go through some of the most common factors that are lying behind many people’s sleep problems. Let’s take a closer look:

sleepy1

Zzzzz

Physical Pain: First of all, do you have pain problems? If you have a bad back or suffer from regular headaches, for example, it can be affecting your sleep. Try taking a warm shower or bath before going to bed – it will relax your muscles and give you the chance of getting a better quality of sleep than you are having right now. See your doctor, too, and talk to them about some basic pain management tips. Your doc might recommend heat pads or even painkillers on a temporary basis. Long-term care might involve physiotherapy or you could try an activity like yoga. Namaste.

Mental Anguish: Other common causes of poor sleep are stress and anxiety. In an increasingly busy and stressful world, many of us battle against active brains that prevent us from getting some shut-eye. Most people will experience this at some point. The mind goes into overdrive, going through all of your problems in fine detail, and the more you think, the more your anxiety levels increase – meaning you slip into a vicious feedback loop. Yoga can help with this issue, as can mindfulness – the key to getting over your problem is to try and turn off your brain and prevent those intrusive thoughts from occurring in the first place.

sleepy2

Admittedly not the best place to fall asleep!

Environmental Issues: There is a vast range of environmental issues that can prevent you from sleeping properly. Internal factors include bed bugs, which can keep you up at night and cause intense itching, according to the Pest Control of Alabama. There are also external factors such as noise pollution and noisy neighbors, too – could the outside world be keeping you up at night?

Think about installing double – or triple – glazed windows if you want to reduce the impact of the former. For the latter, you have to play it carefully,. Talk to your neighbors first and most will tone it down a little. However, you can also contact your local EHP practitioner to act on your behalf if they continue to cause you problems.

Featured Image By: Pexels

Sore Throat When You Wake Up?

Standard
Sore Throat When You Wake Up?

Do you wake up from a refreshing night’s sleep only to find that your morning has been ruined before it’s even got started as you feel that familiar pain when you swallow? Having a sore throat in the morning is a fairly common complaint and although it’s irritating, it is rarely a cause for concern. Of course, just because a sore throat isn’t going to kill you doesn’t mean that it can’t be really annoying when it happens, which is why you need to know what you are dealing with so that you can put your morning sore throats to bed once and for all. Here are some of the most common causes of sore throats upon waking:

Snoring: When you snore, your mouth is open and your throat can get quite dry because of all the air that you are taking in. If you wake up only to find that your throat is hoarse and dry, it could be that you are snoring and should try to record yourself sleeping for a few nights or ask your sleeping partner to listen out, if you have one. If you are snoring a lot, take a look at http://www.webmd.com/sleep-disorders/features/easy-snoring-remedies#1 to sort the problem out and start waking up pain-free.

Dehydration: If you don’t drink enough fluids before you hit the hay or if your room is too dry, you could become dehydrated through the night. This, like snoring, can cause your throat to dry up and become sore.

Acid Reflux: If you wake up not only to a sore throat but also to an unpleasant sour taste in your mouth, there is a good chance that acid reflux could be the problem. Acid reflux is a condition in which the acid in your stomach partially comes back up through the esophagus. It can cause stomach pain, heartburn, and sore throats (and bad breath!!). You can deal with acid reflux by following the steps at https://chriskresser.com/get-rid-of-heartburn-and-gerd-forever-in-three-simple-steps/. If reflux continues to be a problem after this, see a doctor

A Swollen Uvula: The uvula is that small bit of skin that hangs down at the back of your mouth. It can become inflamed and swollen when you are sick with a virus or infection, or when there is too much bacteria in the area. Although you are likely to experience throat pain all day when you have a swollen uvula, it could be the case that some of the other factors mentioned in this post can increase your throat pain when you wake up in the morning. You can find out more about the uvula at https://safesymptoms.com/swollen-uvula/ .

Upper Respiratory Infection: If your upper airway is infected, your nose will begin to produce more mucus than before as a form of defense against the invading virus. Sometimes, this mucus trickles down to the back of your throat when you’re sleeping and it can inflame, irritate, and dry out the area – meaning that your throat will be pretty sore in the morning.

If you continue to experience a sore throat upon waking for a prolonged period of time, you should definitely have it checked out by a doctor. Chances are it’ll be nothing serious, but it’s always best to know. And waking up ache free at the start of your day will also be an added plus!

Featured Image By: Flickr

Make Your Bedroom Stylish and Sleep-Friendly

Standard
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.

style1

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.

style2

^ 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.

style3

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.

style4

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.

style5

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

Moving In 101

Standard
Moving In 101

In terms of stress- moving into a new place is right up there with starting a new job. All the packing and unpacking, hammering nails, and setting up of bills, it’s enough to send anyone into a panic. Before chaos ensues, take a breath, and read these top tips for packing up your old place and setting up your new one:

Lists: As much as the mention of lists might cause some sighs and eye-rolls, they are an essential part of moving. Boring yes, but completely essential. Before you move out make a list of things that you need to do. This will probably include finding and hiring movers, decluttering your home, and the careful packing up of your belongings. Tick off your list as you go so you know what’s left to do. This will keep you organized and on schedule throughout the move.

Packing & Decluttering: It’s time to be ruthless. Be realistic about what you’re keeping, especially if you’re downsizing. Get the measurements of your new place and make sure that everything is going to fit. Once you’ve sorted through your belongings it’s time to pack. Try and pack your items in room by room boxes. This will make it so much easier on the other end. Pack the heaviest items first to avoid crushing any smaller items. Avoid packing heavy books or ornaments in cardboard boxes. Even with tape on the bottom, it’s best to opt for a sturdier book box (the plastic kind).

102.png

Pixabay Image

Setting Up The Bills: This stresses a lot of people out, but it doesn’t need to! For most of us, it’s about finding the internet, phone, gas and electricity providers. There are lots of sites out there that compare different gas and electric providers for you, based on your postcode. For internet and phone providers, shop around and find a deal that suits you that’s within your budget. This can all be done before you move in. The previous tenants or homeowners might also be able to provide some good tips about which providers worked for them.

Moving In Date & Time: If your move in date is flexible, be sure to choose wisely. Choose a date when you don’t have work the next day, or request it off. Try moving in as early in the day as possible. This gives you time to at least set up your bed with linen and unpack some essential toiletries and kitchen utensils. This means that when you wake up the next day you won’t be met by lots of unorganized chaos.

103.png

Unpacking party!

Sleep: Moving is stressful! There’s no way around it. By following these tips and tricks you should be able to at least minimize the stress. But it’s still so important to get a great night’s sleep the day before the move. This will allow you to feel your best for the physically demanding day ahead! Try not too talk to much about the move the night before. This could lead to a sleepless night of worrying. As long as everything is planned and organized beforehand, you should be worry free!

Featured Image By: Pixabay