Tag: sleep

4 ways to create a sleep-friendly home

4 ways to create a sleep-friendly home

It doesn’t matter what else you do: if you’re not consistently sleeping well, then you won’t be at your best. Most people are grouchier when they’re tired, which makes all aspects of life less enjoyable, and plus, not getting enough hours of sleep each night can lead to a whole host of health-related issues. Obesity, depression, high blood pressure and heart disease are just a few of the serious health risks of sleep deficiency.

You can’t guarantee that you’ll get a good night’s sleep every night. You can, however, maximise your chances of getting 6-8 hours of sleep by creating a sleep-friendly home. Below, we’ll run through a few handy tips that, when you put them all together, should ensure that you can easily reach the land of nod when you get into bed.

1. Switch off the internet

OK, maybe turning off the internet completely isn’t a realistic ambition. However, could you think about turning it off after a certain hour (say, 8pm)? There’s been a huge rise in the number of people struggling with sleep in the last decade or so, and it’s thought that heavy screen time is a major contributing factor. You’ll be much less likely to look at your devices if the internet is off; instead, look at reading a book, journaling and other activities that will prepare your body and mind for sleep.

2. Make it relaxing

There are times when you’ll get back from work late, full of stress thanks to the day you’ve had. While you may want to fall asleep in those moments, the reality is that you may be too stressed to do so. You’ll need to get yourself into a relaxing position before you get into bed, so why not look at adding some calming elements to your home? You could add a steam shower like the ones available at https://vidalux.co.uk/steam-showers/, and enjoy your very own spa-like experience. Or what about adding a hammock to your garden, which will allow you to spend your summer evenings resting your body and elevating your spirit?

3. Eliminate external light and noise

It can be challenging to fall asleep. Once you have, you’ll hope that you stay in that position until morning. If you’re a light sleeper, then you may find that you’re waking up due to noise and light pollution from the street. You can increase the chances of staying asleep through the night by blocking out external light and noise. This is easily achieved by adding blackout curtains and wearing earplugs and a sleep mask. With nothing to distract you in the land of nod, you’ll be likely to wake up feeling completely refreshed.

4. Upgrade your bedding

Finally, consider upgrading your bedding. Given the amount of time you spend in bed, you should feel comfortable with the idea of splurging a little – no one ever regrets spending a little extra cash to get bedding that they genuinely love. A great mattress and soft cotton sheets can make all the difference to your sleep quality.

[disclosure*]

A comprehensive guide to proper and effective mattress cleaning

A comprehensive guide to proper and effective mattress cleaning

For a third of your life, your mattress cradles you while you sleep. Yet, it’s one of the least cleaned items in your home. You use your mattress daily for 56 hours a week, but only clean it twice a year!

Proper and regular mattress cleaning improves your comfort, health and the lifespan of this essential item. Simple steps like vacuuming, spot cleaning and airing it out go a long way. Don’t neglect your mattress – keep it fresh for better rest.

Why mattress cleaning matters

Cleaning your mattress regularly is more essential than you may realise. It harbours dust mites, dead skin cells, sweat and potentially harmful microorganisms over time.

These unwelcome guests can cause issues like allergies, skin irritations, asthma attacks and sleep quality reduction. Cleaning your mattress also lengthens its lifespan and ensures you continue getting the maximum benefit from your investment.

Understanding your mattress material

To correctly clean your mattress, get familiar with its material. Different materials require different methods of cleaning. Some use memory foam that distorts with excessive heat or water, while others employ latex or innerspring systems that tolerate wet cleaning better. Always refer to manufacturer care instructions to avoid damaging the material.

Gathering the right cleaning supplies

Ensure you have the necessary cleaning products before embarking on the task. Basic supplies like a vacuum cleaner with an upholstery attachment, mild dish soap or upholstery shampoo, cold water, baking soda or a commercially available enzyme cleaner are usually sufficient.

Pre-cleaning your mattress

Remove all bedding, including any mattress covers, before beginning the cleaning process. These should be laundered following their specific care labels.

Using a vacuum cleaner

Start the cleaning process by vacuuming the entire mattress surface. This aids in removing dust, dead skin cells and other particulates. Ensure absolute precision in this process to prevent any further embedment of dirt.

Spot cleaning stains

Detects stains early, as they become more challenging to remove over time. Cleaning solutions can be homemade or commercial, but always test them on a discreet part of the mattress to avoid discolouration.

The role of baking soda

A naturally sourced deodoriser like baking soda can help eliminate any residual odours. Sprinkle baking soda (bicarbonate of soda) over the mattress surface and let it sit for a while before vacuuming it.

Dealing with mattress pests

Apart from allergens and mites, mattresses can also harbour bed bugs or lice. Regular inspection and professional treatment when needed are the best approaches against these threats.

Using professional services

Difficult stains or persistent smells may require a professional mattress cleaning service. They have specialised equipment and cleaning solutions that ensure deep cleaning without damaging your mattress.

Post-cleaning care

Let your newly cleaned mattress air out properly until entirely dry before replacing the bedding. This will prevent any moisture build-up which could harbour mildew or mould.

Maintain a regular cleaning routine

To prolong your mattresses’ life and keep infections at bay, implement a regular cleaning schedule based on how frequently you use it. Monthly vacuuming is advisable for significantly used beds.

The importance of mattress protectors

Mattress protectors are excellent investments for maintaining cleanliness; they reduce stain occurrences and make overall cleaning easier. Buy a protector that fits well and complies with your mattress material, and launder it regularly.

Replacing your mattress

With or without regular cleaning, mattresses do have expiry dates. Know when to replace yours; experts suggest every eight to ten years, depending on usage and manufacturer guidelines.

Risks of incorrect mattress cleaning

Improper cleaning techniques can harm your mattress’s performance and lifespan, damage its structure, cause shrinkage or discolouration. Therefore, continuous education on correct ways of treating your mattress is essential.

Tackling mattress dilemmas

Your mattress deserves a hygiene level that matches its importance in your life. Regular cleaning and correct methods not only keep it fresh and inviting, but also protect you from health hazards associated with a dirty mattress.

Mattress cleaning frequency

A clean mattress promotes better sleep, but how often should you be cleaning it? Most experts recommend a deep clean at least twice a year. This involves vacuuming, spot cleaning and deodorising.

Regular mattress maintenance

For mattresses used every night, monthly maintenance is advised. This can be a quick vacuum to remove dust and allergens. Rotating and flipping the mattress regularly also helps it wear evenly.

And don’t forget your pillows – wash removable covers frequently and replace pillows every 1–2 years. With some simple habits, you can keep your bed fresh, hygienic and comfortable for nightly rejuvenation.

Wrapping it up

Maintaining your safety and comfort is as simple as keeping up with regular mattress cleanliness. With this extensive guide tailored to cover all possible dilemmas concerning the care of your mattress, you’re equipped with essential information toward healthier sleep and extended mattress lifespan.

disclosure*

What to consider when choosing a new mattress for your bed

What to consider when choosing a new mattress for your bed

Your bed should be one of the comfiest pieces of furniture in your entire home. This mostly comes down to what mattress you use, and there are plenty of options available. What you may struggle with, however, is choosing your next mattress.

There’s research available from some of the top retailers in the country to help figure out which sort of mattress people prefer. Hopefully, by the end of this post, you’ll understand what the best choice is for you.

Furniture Village has evaluated recent data on firm versus soft mattress searches and discovered that firm mattresses receive three times more searches in Britain than softer ones. Let’s break down the ins-and-outs of mattresses and find out what you may prefer.

The best mattress comfort level for different ailments

There are mattresses that will suit individuals with certain ailments. If you have any back concerns, then you should consider what type of mattress could be of interest to you. It’s worth your time speaking to sleep experts to find out your options.

Stiffness can be due to several reasons and conditions. Because of this, there’s no one-size-fits-all solution, and trying different mattresses out before you buy may be really helpful when making a choice. However, stiffness can also be very temperature sensitive, so if keeping warm improves your symptoms, then a mattress containing memory foam may help retain heat whilst providing pressure-relieving comfort.

There’s plenty of research into back pain and the best type of mattress to use, but the results are often conflicting. Whilst it’s very much an individual choice, it seems that a medium-to-firm pressure mattress is a good place to start for those who suffer with lower back pain (the most common type of back pain). Furniture Village mattresses will be a good place to find a suitable mattress as they have plenty of options.

Hip pain may be worsened by poor spinal alignment and pressure on the hip joint itself. Something like a memory foam mattress may help relieve pressure and keep a more natural alignment. If memory foam mattresses feel too warm (the foam tends to insulate heat), then try a gel mattress which has similar properties but feels cooler.

What is the best mattress comfort level for different types of sleepers?

Side, front and back sleepers will have different needs. Essentially, it’s about spinal alignment and pressure relief.

Back sleepers may find that there’s a tendency for their lower backs to sink into the mattress. This can affect the natural curvature of the spine. So, choosing a firmer mattress may help keep a more natural spinal alignment.

Front sleepers may find that there’s increased curvature of the spine if they sink into the mattress too much. Like back sleepers, choosing a firmer mattress may help prevent this from happening.

Side sleepers should be wary of pressure points (particularly their shoulders and hips) which stick out from the body as they lie down and can become uncomfortable. Choosing a mattress that changes shape and contours to the body, whilst maintaining a neutral spinal alignment, will help relieve pressure.

Conclusion

Finding the mattress of your dreams is vital for a good night’s sleep, but it’s not always easy. Consider what you need for your own sleep health, and you can narrow down your search.

[disclosure*]

4 ways to wake up energised every morning

4 ways to wake up energised every morning

Waking up every morning feeling like the dead? This can be a total damper on your mood and productivity and completely ruin your day. If it happens for weeks on end, the outcome is never pretty.

Getting a good night’s rest and waking up feeling refreshed and energised is an important part of your mental health and performing at your best no matter what you’re doing. But sometimes sleep can feel like the enemy. Here are four things to try to improve your sleep and wake up energised and feeling ready to take on the world.

Make your bed a sanctuary

If your bedroom isn’t a sleepy, cosy haven, what are you even doing? Turning your sleeping space into a sanctuary of rest and relaxation is essential for a good night’s sleep. If you’re working, doomscrolling or binge-watching box sets in bed, your brain won’t be able to know when it’s time to wind down.

Level up your sleeping equipment by investing in a latex mattress, memory foam pillows and comfortable new sheets, because comfort is key. Next, remove electronics from your room and resolve to do nothing in there but relax and sleep.

Ditch social media

Getting off your phone before bed can do wonders for your sleep. In fact, spending less time on social media in general can be great for your mental and physical health overall.

The blue light emanating from your phone will keep your eyes and brain wide awake, making it tough to fall asleep after you finally put your phone down. Furthermore, once you do fall asleep your brain may still be buzzing for a few hours from all that stimulation. Try to put your phone down at least an hour before bedtime.

Get to bed early

It can be difficult to fall asleep early, but taking the steps to do so will make it easier for you to get a good night’s rest, wake up energised and take on the day. Think about what time you need to wake up each morning, and work the time backwards to allow yourself at least 8 hours of sleep. Then, use that time as your bedtime.

Take into account the fact that you won’t fall asleep immediately and plan to get into bed a little earlier. There, you can read, journal, meditate, pray or do some other calming activity to help you sleep.

Create an evening routine

If you’ve struggled to sleep, you’ll have noticed how sleep impacts your productivity. Creating and sticking to an evening routine is a great way to help combat this by setting yourself up for a good morning.

Start your evening routine as soon as you’ve finished up work for the day (which ideally shouldn’t be too late). Take time for hobbies and relaxation, cooking a healthy meal, going for a walk, stretching, dimming the lights, reading a book, putting your phone away, tidying your house… or whatever activities will set you up for good quality sleep and wake up energised in the morning.

[disclosure*]