Tag Archives: sleepy

Creating A Restful Bedroom

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

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.



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.


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

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?

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:



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.


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?

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

Want to Get More Z’s? Check Out These Top Tips for a Better Night’s Sleep

Want to Get More Z’s? Check Out These Top Tips for a Better Night’s Sleep

If you have trouble making the trip to the land of nod each night, you are not alone. Millions of people suffer from insomnia and struggle with sleepless nights every year, and it can have a massive impact on their quality of life. Fortunately, there are many things that you can do to ensure that you and your family have no more sleepless nights. Just check out the following tips for a better night’s sleep, and you’ll be dreaming in no time:

Sleep at the Same Time Every Night: Possibly the best thing you can to improve the quality of your sleep is to set up a sleep schedule and stick to it. Work out a bedtime that will work for you and will give you between 7 and 9 hours of sleep a night and aim to get to bed by that time each night. Of course, there will be times when you cannot meet your bedtime deadline but if you do your best to be in bed by the designated time, you will see a vast improvement in your sleep.


Maybe not a 6:20 bedtime but you get the point!

Get Ready for Bed: Once you have a sleep schedule in place, it is important that you leave an hour or so before your bedtime to wind down. Turn off the TV and take a hot bath, read a book, meditate, or drink some chamomile tea and a blissful evening in bed will be yours for the taking.


Read Up!

Dress Your Bed Correctly: It is important that you use the right bed sheets for the right season. For example, using Egyptian cotton sheets in the summer will ensure that you stay cool, as natural fibers are much more breathable than synthetics. On the other hand, you might want to use fleece or flannel sheets in the winter, which will retain heat and keep you warm. If you have the right temperature conditions in your bedroom, you will find it much easier to drift off and stay asleep.


Flickr Image

Keep Technology Out of the Bedroom: Your bedroom should be your sanctuary. If you bring TV’s, smartphones, and other electronic gadgets into the bedroom, it weakens the association your brain has between bedroom and sleep and this can make it harder for you to fall into a sound slumber.


I like that room!

Banish Light: If your bedroom window is letting in too much light, your body may not realize that it is time to sleep. The easiest way to remedy this particular problem would be to invest in some good blackout blinds or a nice pair of thick curtains.


Flickr Image

If you try all of the above and you find that you are still unable to get a proper night’s sleep that leaves you feeling refreshed and ready to take on the day, you might want to visit your doctor, who will be able to rule out medical problems like sleep apnea or insomnia.

Featured Image By: Flickr

Living Life To The Max? Your Lifestyle Could Be Compromising Your Health


Trying to stay healthy can seem like a minefield littered with poor decisions. Some days it seems like you’re doing just fine and other days it seems like you’re ticking every box on the route to being unhealthy and miserable. In a world full of temptation, it can be easy to make bad choices and fail diets and exercise regimes. Don’t beat yourself up; it isn’t easy to stay on the right path all the time, but it’s not too late to make a difference either. The most important thing to remember is never to give up – if you slip up, chalk it up to experience and keep on trying. Other than poor diet and exercise, unfortunately, there are lots of little things that contribute to poor health, some of which we don’t even consider. Here are just a few aspects of our lifestyles which could be making us unhealthy:

Drinking Too Much: The odd glass of wine or G&T now and then isn’t going to hurt, but when it gets to be more than that, we can be putting our bodies under severe strain. Not only are we taking in excess calories, but it can also lead to liver damage, heart problems, and depression. Quitting or severely cutting down will aid digestion, improve sleep, and make your heart healthier so you’ll see massive improvements quickly.


Cheers! In moderation! 😉

Smoking: As far as bad habits go, smoking is pretty high up the list of unhealthy choices. Risks of cancers and heart disease rise astronomically when you start smoking but it doesn’t have to be that way. Quitting smoking, although tricky for a couple of days, will make your health improve rapidly and cigarettes soon stop being appealing. If you smoke, you’ll be amazed by how much your sense of smell and taste improve when you quit, as well as your own smell (and bank balance).

Partying Too Hard: When we’re young, we live for the weekend. Going to the club and parties are great for socializing, having a good time, and creating memories, but could also be doing untold damage to your health. Aside from the problems with drinking, smoking, and lack of sleep, we expose ourselves to the dangers of drugs and unsafe sex, as well. If you’re concerned about the impact of your party lifestyle on your health, make sure that you visit one of the STD testing clinics near you for a check up and peace of mind.


Partayyy! Also in moderation. 😉

Eating Out: It’s nice to treat ourselves now and then, but eating at restaurants or ordering in too often could be a really unhealthy option. Even if you try to order healthier sounding meals from the menu, it’s usually the case that a lot of salt and sugars are used to make the food taste good. Even salads are usually covered in calorie-rich dressing. Try to cook most of your meals yourself so that you know you’re getting all of the vitamins and minerals you need, but also so you can keep a closer eye on what goes into your food. Your body and wallet will thank you.

Snacking: If it’s not in a meal, then the calories don’t count, right? Well, not exactly. When you allow yourself to snack regularly, you lose touch with your body’s own way of telling you that it’s hungry, which can lead to chronic overeating, which can lead to diabetes and heart disease. On top of all of this, snacking on junk food is obviously flooding your body with unhealthy stuff such as fats and salts, that you just really don’t need. Break the habit by only eating at meal times and allowing yourself to feel hunger – it can take some getting used to, but it’s worth it.


Get behind me, Satan.

Staying Inside: We need fresh air and the sunshine to make us happy, to ensure we’re balanced, and to get the vitamin D that we will go on really poorly without. If your lifestyle is conducive to staying inside basically all the time, it’s super important to find opportunities to go outside, exercise, and enjoy the sun.

Sun Worshiping: A bit of sunshine is really important, but exposing yourself to the sun’s rays too much can lead to much greater issues down the line. Frequent sunburn or tanning can lead to skin cancer, which can be fatal. Too much sun will also affect the elasticity of the skin, meaning we seem to age faster with wrinkles, sun blotches, and general discoloration. If you’re concerned about your exposure to the sun, it’s important that you visit a dermatologist to discuss it.

Reliance on Caffeine: If you’re always tired enough to need caffeine, it’s time to get to the root of the problem, instead of relying on coffee to keep you going. Caffeine is fine in small doses, but when you flood your system with it, you could be risking high blood pressure, osteoporosis, and even worsening anxiety disorders. If you think you drink too much caffeine, try to replace it with water – hydration is great for making us feel more awake. It could also be worth reconsidering your sleeping regime if you’re experiencing excessive tiredness.


Pexels Image

Working Woes: Considering most of us are at our desks (or the equivalent) for at least eight hours a day, it’s not surprising that a lot of our physical complaints can be the result of poor posture, carpal tunnel, or generally just sitting down for too long. If your work consists of sitting at a desk for long periods of time, ensure that your furniture is as ergonomically sound as possible. Not only will you see an improvement in your general well being, but your efficiency at work will also improve with better comfort.

Skipping Sleep: We’re all guilty of staying up too late or getting up too early, but not having enough shut-eye can cause heart problems and mental health issues which is just not worth the risk. We should all be aiming for around eight hours of sleep a night, although some need more and some less. If getting up in the morning is a huge struggle and you’re finding yourself too tired to function during the day, it could be worth considering stepping up your sleep. Make sure you take the time to wind down before bed and avoid electronics for a few hours too. More sleep makes everything feel better.