Valentine’s Indoor Ideas

valentines day (image courtesy – Freepik.com)

Let’s face it, Valentine’s Day is going to look different this year during a national pandemic. But, even if you choose to stay home, there are still so many romantic date nights indoor ideas you can try! We asked our Slumberzone community for some of their favorite ideas and I LOVE what they came up with! Which one is your favorite?

OUT OF THE BOX DATE NIGHT IDEAS

  1. Dinner + Drinks on the back porch with a blanket (add a heater blasting weather!)
  2. Dinner + Lego building set
  3. Crab legs + Champagne
  4. Card games, and set what the winner gets before starting! (We hear asking for a foot massage is a great idea!!)
  5. Mexican dominos + margaritas (who doesn’t love a good theme night?!)
  6. Coffee and a mystery podcast
  7. Tabletop escape room games
  8. Virtual magician show by The Magician Online
  9. Take & Bake pizza + reading books together in bed
  10. A murder mystery with Hunt A Killer box
  11. Order takeout and put on an old movie (good, bad, or super cheesy!)
  12. Buy a homemade pasta roller and get good at making your own pasta! (it’s a 2 person job!)
  13. Order dessert and watch an online concert (like Drew & Ellie Holcomb Valentine’s Date Night)
  14. Take an online cooking class and prepare a meal together
  15. Order luxury bed, mattress and pillow from Slumberzone New Zealand

No matter how you choose to celebrate Valentine’s Day or any date night this season, these stay-at-home date night ideas are perfect for you and your partner!

(image courtesy – Freepik.com)

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Twitching at Bedtime? Here’s Why- And How to Sleep Better

Twitching at night–it’s something few of us talk about, yet it’s also a phenomenon that impacts Kiwis when it comes to sleep quality.  Today we will be discussing twitching while sleeping by telling you the underlying common causes, and what to do to sleep better on your luxury bed mattress more soundly at night.


(Image courtesy – freepik. com)

Is Twitching at Night Dangerous?

Casual twitching at night is nothing to worry about, but regular muscle spasms may point to different health conditions. Experiencing twitching in your sleep on your luxury mattress can cause an increase in wakefulness and a decline in sleep quality.

What Causes Twitching at Night?

The surprising part is, for many of us, that we don’t understand why we’re twitching while we’re sleeping, and that twitching can make it harder to sleep through the night.

Nutrient Deficiencies:

Nutrition is essential for sleeping well, but even normal functions during the day. And if you’re twitching daytime and nighttime, you could be deficient in Vitamin D, Vitamin B12, or an imbalance of Calcium.

Anxiety and Stress:

If you’re experiencing twitching only at night, however, chances are there’s another cause. Twitching at nighttime, often referred to as hypnic jerks, may be caused by chronic stress and anxiety

Exercising Too Late:

Exercise is essential for our overall health and even our sleep; regular exercise helps regulate sleep-wake cycles, our mood, and helps us live our healthiest lives possible. Avoid exercising right before bed, especially intense exercise, could at least worsen twitching while sleeping.

What to do in a severe case?

Get Assessed by a Sleep Specialist

If you’ve tried everything above, you must get assessed by a sleep specialist for sleep disorders like restless leg syndrome. While there’s still not a lot we know about restless leg syndrome, some treatments include addressing a vitamin and iron deficiency; using muscle relaxants and sleep aids.

(Image courtesy – freepik. com)

If you’re experiencing the occasional twitching at night or on a regular basis, the good news is that it’s almost always not a serious, and highly treatable condition. With these sleep twitching tips, now you know how to finally relax and sleep better.

Source Links; https://www.ncbi.nlm.nih.gov
/pmc/articles/PMC4481805/

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Tired? Take a look at the vitamins and minerals your body can help you sleep better

Not sleeping well is awful, so here are 8 vitamin & mineral remedies that could help you get some shut-eye.

1. Vitamin D

Many of us know Vitamin D for its vital role in bone health. It also helps in regulating mood swings, supporting immune function, and helping in controlling inflammation. Many types of research have shown that Vitamin D deficiency is linked with sleep disorders, and low levels of Vitamin D increase the risk of a sleeping disorder. It can be really hard to get this vitamin from food, if you aren’t getting enough Vitamin D you can take a fat-soluble Vitamin D pill to get your daily dose.

2. Melatonin

A naturally produced hormone in the body, melatonin helps determine wake and sleep cycle patterns. Bright Light affects its production, with levels normally rising in the evening, remaining high during the night, and dropping in the early morning.

Small amounts of melatonin are found in fruit, grains, meat, and vegetables. It’s also available as a supplement, used to treat insomnia and jet lag. The body naturally produces melatonin, but factors like bright lights or even diet can reduce the production of melatonin in your body and make it harder to sleep at night. There are many ways to naturally boost levels of melatonin, like eating melatonin-rich foods like walnuts, goji berries, or pineapple, reducing exposure to blue light, or trying relaxation techniques that potentially boost levels of melatonin.

3. Iron

Iron deficiency can lead to restless leg syndrome, where people feel they constantly have to move their legs when they go to their new mattress, making it hard to fall asleep. Iron-deficient women tend to have more problems sleeping.

Iron-rich foods include dark chocolate, nuts, liver,  beef, lamb, beans, whole grains, and dark leafy green vegetables, or you can also buy iron tablets after consulting your doctor.

4. Calcium

Calcium is known for strengthening teeth and bones. It also helps the brain use the amino acid tryptophan to manufacture melatonin, which helps in inducing sleep on your new mattress. This is why a glass of warm milk is thought to help you get to sleep, as dairy products contain both calcium and tryptophan. You can also take calcium tablets after consulting your doctor

5. Magnesium

Magnesium is known for its ability to relieve insomnia, magnesium helps you release tension and relax, preparing you for sleep. One study found the mineral, which can be found in foods including dark leafy greens, nuts, seeds, fish, beans, and whole grains, helps decrease the stress hormone cortisol that can keep you awake.

6. Vitamin E

This antioxidant helps combat restless leg syndrome, thus making it easier for sufferers to fall asleep. Studies have also shown it can help relieve hot flushes and night sweats for menopausal women and improve sleep quality. It’s found in many foods, including dark leafy greens, nuts, seeds, fish, and fruit.

7. B vitamins

Research suggests good levels of vitamins B3, B5, B6, B9, and B12 may help achieve good sleep, as they help regulate the body’s level of the amino acid tryptophan, which helps the body produce sleep-inducing melatonin.

B vitamins are found in many foods, including fortified foods.

Studies Source Links:

https://doi.org/10.3390/nu10101354

Cuciureanu, M.D., Vink, R. Magnesium and stress. In: Vink, R., Nechifor, M., editors.(2011) Magnesium in the Central Nervous System. Adelaide (AU): University of Adelaide Press.

https://pubmed.ncbi.nlm.nih.gov/23992533/

 Sleep symptoms associated with intake of specific dietary nutrients

https://doi.org/10.3390/nu10101395

Grandner, M. A., Jackson, N., Gerstner, J. R., & Knutson, K. L. (2014). Sleep symptoms associated with intake of specific dietary nutrients. Journal of sleep research, 23(1), 22–34. https://doi.org/10.1111/jsr.12084

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Which Luxury mattress should I buy?

Firstly, We need to understand the dynamics of our built, body alignment & pressure points with the mattress. As all bodies are not the same they will vary in shape, weight, height, and preferred sleeping positions. Hence, a luxury mattress that is so good for an individual may not be so comfortable for another person. Most of the reputed brand’s mattresses using years of experience, research, and available technologies. However, it is the responsibility of the user to choose the right mattress for a peaceful sleep.

One of the most important things when selecting a luxury mattress is choosing the right pillow.  Pillows are really important to your sleep posture and sleep routine.

The role of the pillow is to bridge the gap between the shoulders and the neck, this helps the back align on the mattress. When the back is aligned on the mattress, this will reduce any pressure on the cervical spine.

Ask your mattress retailer in New Zealand to provide you with a pillow that should be something similar that you normally use. Remember to carry your pillow to every mattress you try or you can be a victim of pillow bias and can go wrong in your mattress selection.

Tell the sales consultant something about your current mattress, its foundation, and feel. If you have been uncomfortable with that then you will surely need a change in mattress configuration.  Let the sales consultant guide you to what you already have as the total change can result in the wrong choice. Now place your pillow on the mattress and lie down in a position you mostly do.

Remember, the modern mattress is zoned to adapt to your body weight

Hence, to get a real feel do not try sitting down on a mattress or lying down with your feet to the side.

Lie down on your back or  side close your eyes and see if you feel any pressure on

Top or bottom of spine for back sleepers or on the shoulders, hips, or thighs if you are a side sleeper

It is important when you lie down your body is in line with the mattress. Any pressure indicates that the mattress is not suitable for you.

Over time this ongoing pressure can result in lower back pain, cervical spine pain, sore shoulders, and achy lungs.

So try lying down on different mattresses till you feel there is no pressure.

Remember that new technology beds are packed with different springs and foams to offer you a variety of feels but it’s your body that decides what’s good for you.

A mattress may feel comfortable with your hand but it’s the characteristics of the foam which decide the adaptability of our spinal structure with the mattress.

Gel memory foam – It makes the body sink a little and relieves the pressure from points.

Latex Foam – It offers more reflex and is more suitable for body movements of the mattress.

So try out the mattresses and make a wise decision as it will be responsible for your goodnight’s sleep for years to come.  If you are a couple then we will seriously advise you to try the mattress together and select the mattress that suits you both.

We would like to quote the words of Joseph Cossman  “ “The best bridge between despair and hope is a good night’s sleep” and as Slumberzone promises to you give the best sleep solution.

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How To Feng Shui Your Living Space

There were feng shui experts before there were interior designers!

The art of feng shui centered around energy levels and not around the matching carpet or upholstery. By arranging the rooms in your home a certain way, you could promote an ideal energy flow and find peace and harmony in your life. People also believe that a balanced bedroom provides additional benefits such as:

  • Wealth
  • Enhanced social circle
  • Finding love
  • Improved health
  • Maintaining a healthy relationship
  • Fertility

The practitioners believed that energy binds humans, earth, and the universe together, and to harness it to its potential, buildings and their interiors should be arranged in a specific manner.

The origin of this science dates back to China more than 3,500 years ago. Pronounced fung-shway, it translates to wind-water.

But enough with the history lesson. Let’s dive right in and show you how to make the perfect feng shui bedroom.

What Makes a Good Feng Shui Bedroom?

Your luxury bed is one of the most important pieces of furniture in a bedroom. Not only do you spend a lot of time here, as the focal point of a room, it also has a tremendous influence on the flow of energy in your bedroom.

Your bed should be accessible from both sides, so if one side is against the wall, it’s time to move it. The headboard can be facing the wall to properly position energy around your bed and hold on to the good stuff.

Each side of the bed should have a nightstand, though they don’t necessarily have to match. Experts also recommend having a high-quality bed frame and mattress with natural fiber bed sheets. The bed would ideally be low to the ground, and nothing should be placed underneath it.

Good Airflow

Toxic air is harmful to both your health and a room’s energy. Make sure your bedroom has at least a window and keep it partially open when possible.  Plants are also adept at cleaning the air, but not all plants recommended for the bedroom. Feel free to bring in lush, green plants, but avoid the cactus because of its “spiky” energy.

Position your plants in the east and southeast areas of your bedroom when possible.

Another way to promote airflow is to use a diffuser with natural essential oils.

Good Lighting

Lights with dimming capabilities are best because they allow you to mimic the movement of the sun. Allow bright light to shine in during the morning, and then dim the lights in the evening.

Candles can be used to create a warm and relaxing environment. However, avoid scented candles made from synthetic ingredients as their toxins can be harmful to you and the room’s essence.

You’ve heard the argument against having electronics in the bedroom before. Electronic devices ruin good energy, and the EMF (electromagnetic frequencies) could be harmful to your health. Plus, if you want to get a full night of quality sleep, the last thing you need is your work laptop in your bedroom with you.

Happy Art

The bedroom should contain positive imagery only. Place art on the wall that reflects an experience or vision you’d like to have.

Closed Doors

Bed Placement Directions

Put It Against a Strong Wall

The head of the bed should be placed up against a strong wall, rather than sitting in the middle of the room. A strong wall means one of the longest in the room. It should also be a full, floor-to-ceiling wall, not a dividing wall or slanted wall. Think of your bed like the command center and place it according to that.

Keep It Balanced

It should be accessible from both sides, so avoid placing one side against the wall. Remember, only the head should be at the wall. Also, enclose your bed with balanced nightstands, one on each side. Again, the bedside tables don’t necessarily have to match.

Avoid Sharp Angles Pointing at You

Look around your room at the furniture and check for items that have sharp edges. When you’re lying in bed, none of those sharp angles should point at you. The theory behind this is that the sharpness will attack your spirit.

Keep It Away from the Door

Since energy flows out of doors, avoid placing your bed in line with the door. Ideally, it should be situated far from the door and a diagonal angle. Sometimes, that’s not possible due to space constraints, especially if you have a small bedroom. It’s okay to have your bed near a door or not diagonal to it in those situations, as long as the bed is not directly facing the door.

Frequently Asked Questions

What are the best feng shui bedroom colors?

One of the best feng shui bedroom colors is those that match skin tones. They could range from white to brown and everything in between, including khaki, beige, and ivory color tones

Another school of thought says that the colors in your room should match your “element,” which could be wood, fire, earth, metal, or water. Each element has an ideal color. For example, if your energy is fire, then green is most suitable for your bedroom. For wood people, blue creates the most harmony. To find out which element you are, you can chart your personal element, which is based on your birth year.

What is the best placement for mirrors?

There are different schools of thought and rules regarding mirrors, but it’s widely believed that they don’t belong in a bedroom. That’s because they double the amount of energy activity, which could be overwhelming and distracting for sleep.

People who subscribe to that theory say it’s okay to have a mirror in a bedroom if it’s placed behind the closet door or away from the bed. A Chinese superstition says that if you wake up and see your reflection in the mirror and you’re by yourself, then you’ll be that way forever.

Mirrors are beneficial in other parts of the home, however. They create a doubling of energy as well as anything that’s in their reflection. Therefore, if you place a mirror in a dining room and the mirror reflects the table’s image, then, in theory, you’ll have good fortune and double abundance.

Conclusion

Though much of what we discussed was related to energy forces, most of these principles are grounded in sound design practices as well. Perhaps it’s a coincidence, or maybe it’s the universe’s way of creating harmony regardless of your internal beliefs.

One of the most remarkable things about feng shui is that you can start arranging and improving the energy in your bedroom without spending any money. As you get rid of clutter and begin organizing your space, you might decide that it’s time for some new purchases, but the most important thing is how you arrange your space to achieve balance, not necessarily what you put in it.

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Can the quality of your sleep influence the severity and frequency of your migraines?

Migraines are far more than just a bad headache. As well as causing intense pain, migraines can also lead to nausea, sensitivity to light and sound, and even vomiting. Migraines affect around one in every five women and one in every 15 men.

We’re going to take a closer look at this debilitating health condition, as well as exploring any potential relationship between migraines and our sleep habits.

Understanding migraines and sleep disturbances

Despite their prevalence in the general population, there is still a lot of mystery about what specifically causes migraines. They begin when hyperactive nerve cells send out impulses to blood vessels, causing them to constrict and expand. This results in the release of inflammatory substances that cause painful pulsations.

And studies have shown that there may be links to the chances of developing migraines. One study – published in the journal Headache – conducted a detailed sleep interview with 147 women who suffered from migraines. When asked if they felt refreshed or tired on waking, more than 80% said they felt tired and no one reported feeling refreshed. Complaints of sleep problems were extremely common among women.

Another study – also published in Headache – offered behavioral sleep instructions to 43 women with migraines. At the end of the study, participants who followed these instructions reported a significant reduction in headache frequency and intensity.

Can sleep problems cause migraines?

During a good night’s sleep, the average person will go through around six sleep cycles, each with four key stages of sleep – as well as rapid eye movement (REM) sleep. The deepest stages of this sleep cycle (stages three and four) are responsible for producing sufficient levels of serotonin and dopamine.

These neurotransmitters are known as ‘feel-good’ chemicals. Both of them depend on adequate sleep and vice versa. A drop in serotonin levels is linked to mental health concerns like anxiety and depression, as well as sleep problems.

Meanwhile, REM sleep is most powerful just before waking. Sleep problems can trigger migraines by causing instability of serotonin and dopamine levels. These kinds of chemical imbalances are widely associated with both poor sleep and regular migraines.

Can improving your sleep habits stop your migraines?

There are key signs associated with chronic sleep problems, which include: having a headache when you wake up; feeling scattered aches and pains; feeling fatigued and tired; having a low mood; feeling irritable and impatient; struggling to concentrate and remember things, and struggling to maintain social harmony with family and friends.

Because there is still a lot of mystery surrounding migraines, no one can say for sure whether better sleep habits will result in fewer migraines. However, the research suggests that it could, and positive sleep habits are vital for maintaining your overall health and wellbeing. This is because many of the triggers associated with migraines – such as anxiety and stress – can be eased through restorative sleep.

If you are a migraine sufferer and want to dedicate efforts towards improving sleep, there are some popular techniques you can utilize. Try keeping track of your sleep habits and migraine patterns each morning for at least four weeks by using a sleep diary, writing down how you slept and how you feel. When you review these entries, you may notice a pattern emerging that will give you an idea of what is triggering your migraines, and whether sleep has anything to do with it. If so, you can start making positive changes to improve your symptoms.

How to achieve better sleep

Evaluating your lifestyle and sleep habits can help you promote a better night’s sleep for your own health and wellbeing. Give yourself a fighting chance at a good night’s sleep by avoiding bright screens in the run-up to bedtime, including your smartphone. Instead, try reading or meditating, and be sure to keep your bedroom cool and dark.

What and when you eat can also play a role in your sleep. Cut down your caffeine intake, particularly in the evening, and try to eat dinner at least three hours before you get into bed. You should also begin exercising regularly, ideally in the morning or afternoon rather than in the evening.

By putting these simple changes into practice, you can enjoy better sleep quality in the long run. This will help to improve your health overall, and may even work to reduce the severity and frequency of your migraine attacks.

A high-quality luxury mattress is a vital component of any good night’s sleep, which is why Slumberzone luxury mattresses are specifically engineered to improve your sleep quality. Explore our range of premium mattresses on our website today, or check out the rest of our blogs for more sleep tips and guidance.

Reference Links :

https://headachejournal.onlinelibrary.wiley.com/doi/abs/10.1111/j.1526-4610.2006.00410.x

https://www.sleepadvisor.org/sleep-and-migraines/

https://www.healthline.com/health/migraine/how-to-manage-sleep-related-fatigue-with-migraine

  • Note:- Please consult your physician on migraines/headaches and sleep disorders.
  • The above blog is general information and based on reference published information available online
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How to Naturally Wake Up without an Alarm Clock ?

If you’re being woken up by an alarm clock, your body is less likely to naturally wake up. It takes a lot of discipline to spring out of bed as soon as the alarm goes off.

The majority of people press snooze at least once, which often gets them behind their daily schedule.

So how does one wake up naturally without an alarm clock? How does one forego the habit of pressing the snooze button?

Here Are The Top Ways to Wake Up Naturally without an Alarm

Go Outside

Staying cooped up indoors could only make your tiredness worse. It’s a lot easier to justify lying down on the bed or sofa if you’re inside and close to your cozy furniture. Going outside helps oxygenate your blood.

The fresh air is rejuvenating. Plus, if the sun is out, then the exposure to natural light can help maintain a normal circadian rhythm or reset one that’s been detailed.

Exercise

Moving around is excellent to wake you up naturally, especially if you can break a sweat. No time to hit the gym or go on a jog? Try doing a short exercise circuit at home.

Squats, lunges, pushups, and crunches all get your blood pumping. And, they’re good for you, too!

Stimulate Your Brain

One of the fastest ways to feel more alert is to do something that engages your brain. Pick up a book or do the crossword puzzle in the newspaper.

Chill

Exposing your body to a burst of cold can help wake you up, too. Try a glass of ice-cold water with lemon or splash cold water on your face.

Have a Snack

A nutrient-dense snack can help get you going, too. Maybe something hearty, but not too heavy. A handful of nuts or apple slices with almond butter can help satisfy hunger cravings and give you the fuel you need to tackle the day.

Pump Some Adrenaline

Getting a boost of adrenaline could help you get up and at ‘em. Maybe hit the gym, try startling your partner, or take a short drive on some windy roads. Whatever it is you do, be careful!

Reposition Your Body

Staying in one position for too long tends to make you drowsy. Get up and move around. If you’re lying in bed, get up already!

If you’re sitting in a chair, reposition yourself or try getting up to stretch your legs.

Oil It Up

Scented lotions and essential oils can have a rejuvenating effect. Choose something like peppermint, citrus, or jasmine.

You can apply lotions directly to your skin or use a diffuser if you have essential oils. Just make sure you avoid lavender because it can make you drowsy.

Dance

A little dance party never hurt anyone. If there’s a song that always motivates or energizes you, play it first thing in the morning to help kick start your day on a positive and uplifting note.

Call Someone You Love

When was the last time you called your dad or mom? If you’re not telephoning her regularly, make it more of a habit.

There’s something about chatting with your mom or dad that makes everything better. If you’re feeling tired or low on energy, a pep talk from a parent could help pull you out of a funk.

What to do at Night to Get Up Easier in the Morning

Find Out How Much Sleep You Need

Most adults need between seven to nine hours of sleep each night. However, that’s a really wide range! So, how do you get to know how much sleep you require?

The best course of action is to experiment. Try starting with 7.5 hours and move up from there The reason behind this recommendation is that 7.5 hours encompasses five complete 90-minute sleep cycles.

When people sleep, their body cycles through stages of sleep ranging from light sleep to REM (rapid eye movement), which is when you dream. After REM, you end up in light sleep again, and it’s easier to get up at this time.

The goal is to be roused during the lightest stage of sleep. That’s when the body is almost completely awake, so you are less likely to feel groggy when you’re woken up.

So, starting with a goal of 7+ hours per night of sleep and then determine your ideal waking uptime.

Consistent Sleep-Wake Schedule

One of the best ways to train yourself to start your day without an alarm is to go to bed and wake up at the same time each day. After doing this for a couple of weeks, your body begins to automatically anticipate when it’s time to get up.

Bedtime Ritual

Having a consistent bedtime ritual can help you fall asleep faster, making those early mornings easier to tolerate. A bedtime routine not only allows you to wind down after a long day but it also helps train your body and mind that sleep is near. If you always apply a specific moisturizer before getting into bed at night, then the simple act of putting on the lotion can begin to make you sleepy.

Dim the Lights

In modern society, people can be exposed to bright lights and screens 24 hours a day. Unfortunately, these lights can simulate the sun and can keep you up at night, delaying the onset of sleep and making those early mornings hard to face.

Try to dim out the lights in your home every evening. Avoid staring at the television, your smartphone, and computer screen immediately before bed. If you must engage electronically, set your screens to the night mode or wear blue-blocking glasses to prevent the harmful effects that LED lights to have on your melatonin production.

Frequently Asked Questions

Is it better to wake up naturally or with the help of an alarm clock?

Alarm clocks have become nearly a necessity for a lot of people. Most folks would sleep much later than they intend without the help of an alarm.

However, waking up without one is a much more natural way to live. Plus, it means that your body is telling you when it’s time to start the day, which is better than having your external environment dictate your wake-up time.

How to wake up without an alarm?

There’s no foolproof method to ensure that you get up without an alarm. Even having someone wake you up with a gentle nudge or a phone call is technically an alarm. The best way to make sure you’re able to get up naturally is to get plenty of sleep so that your body is well-rested enough to get up on its own.

In addition to getting plenty of rest, planning your sleep schedule so that the time you need to be awake coincides with the end of a sleep cycle is another way to start your day without the buzz of a clock.

Do wake up lights work?

Surprisingly, yes! Approximately 92% of users share glowing reviews of these lights. They work by simulating a sunrise, allowing you to rouse yourself from sleep naturally.

This method is superior to just turn on a light because it provides a gradual rebalancing of melatonin and serotonin in your brain.

How to wake up early and not feel tired?

One of the most energy-crushing things that happen when you first open your eyes is that you may begin to think about the long list of to-dos that have to be tackled immediately. Then your mind wanders to potential conflicts and perceived obstacles. Most people have already been through a complete run-through of their day before they’re even out of bed.

To prevent this type of exhaustion, try planning your day in advance. Layout your clothes, pack any bags you need for school or work and have your breakfast and lunch prepared and ready to grab on your way out the door. It can also help to make sure you’ve documented all of your meetings and appointments.

Source Links: https://www.nectarsleep.com/posts/how-much-sleep-do-i-need/

https://www.webmd.com/sleep-disorders/sleep-fact-fiction

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How Yoga can improve Sleep Quality ?

5 YOGA POSES FOR BETTER SLEEP

With crazy busy and stressful work hours, more and more people are finding themselves deprived of good sleep. Both sleep deprivation and stress are closely linked. When you find yourself unable to fall asleep or get enough sleep you tend to get stressed about it. Very often you will find yourself growing irritable and easily agitated. In short sleep deprivation can affect the quality of your life.

To combat sleep deprivation, more and more people are turning to the ancient practice of Yoga. Practiced in ancient India, Yoga is a combination of spiritual, mental, and physical practices. Yoga has been popularized all over the world as a form of exercise and a tool for a peaceful mind as well.

The benefits of yoga are immense. While people think yoga is a good way of staying fit and healthy and developing a strong core and overall body strength, not everyone knows that Yoga can also be used to help overcome insomnia or improve the quality of your sleep. This is because it involves physical exercise coupled with relaxing meditation.

When you make yoga a part of your daily exercise, it improves your sleep in the following ways:

  1. CALMS YOUR MIND: There is a meditative aspect of yoga, which helps you to de-stress. This guides you towards better sleep. Problems like anxiety and stress are troublesome not only for the mind but also for the whole body in the long run. This is where you can seek help through yoga.
  2. TIRES YOU OUT: Yoga can be very challenging physically, especially when you are just starting out. This makes it easier for your body to relax and fall asleep.
  3. CLEANSES YOUR BODY: Yoga helps get rid of any toxins that are present in your body. It also increases blood oxygen levels.

When deciding on what yoga poses to do for better sleep, it is important that you choose the right form of yoga as styles like vinyasa, get the heart rate up. Since you are looking for your mind and body to calm down, you must practice restorative poses. Here are few yoga poses that will help you sleep better. You can do these anytime of the day, but if you are someone who has major sleep issues then you should practice these right before you go to bed. Make sure to focus on your breath and stay in these poses for 3 to 5 minutes.

WILD LEGGED CHILD’S POSE (balasana)

A resting pose, Balasana, helps calm down your body and mind, helping you get rid of anxiety. It helps relieve any fatigue and tiredness. It is also a great pose to strengthen your spine, and aids in better digestion.

To do this pose:

  • begin by kneeling down and bringing your toes to touch.
  • Keep your knees hip-distance or wider if you want a deeper stretch.
  • Exhale and start to fold forward. Your torse should be on your thighs and the forehead should be touching the ground.
  • You can either place your hand next to the torse with palms facing upwards.
  • Another variation would be to stretch your hands forward.
LEGS UP THE WALL POSE (VIPARITA KARANI)

`This yoga pose is particularly relaxing for those who are on their feet all day. This pose helps recirculate the blood. It increases blood supply to the brain, calming down the mind in the process. This pose is great for managing menstrual cramps and improving digestion.

To do this pose:

  • Place your yoga mat perpendicular to an empty space on any wall.
  • Sit down with either the left or the right side of your body as close to the wall as possible. Ensure that your body is in contact with the wall.
  • They lie back on the mat.
  • Place your legs up the wall.
  • Keep your hands on your abdomen, on the side, or stretch them above your head.
RECLINED BUTTERFLY POSE (SUPTA BADDHAKONASANA)

This restorative yoga pose eases tension and pain in the groin and hips. It also relieves stress and mild depression. It also reduces the symptoms of menstruation and menopause. It is a great way to stimulate the kidneys, bladder, ovaries, and prostate gland.

To do this pose:

  • Start by lying down on your mat and then bend your knees with your feet flat on the ground. Place them close to your tailbone.
  • Bring the soles of your feet together, letting the knees fall away from each other.
  • You can move your feet closer or further from the tailbone, depending on your level of flexibility.
  • Place your hands above your head.
SEATED FORWARD FOLD (PASCHIMOTTAN
ASANA)

A great pose to relieve stress and wind down, this pose has a lot of other benefits as well. It is great for stretching your spine, hamstrings, and shoulders. It also helps reduce headaches and anxiety. it improves digestion and stimulates the kidneys and liver.

To do this pose:

  • Sit on the mat, with your legs out in front of you and your hands by your side.
  • Inhale and lengthen your spine. As you exhale bend forward.
  • Continue breathing in this pose. With each exhale deepening the bend.
  • Take a hold of your shins or your ankle. Whatever is accessible.
CORPSE POSE (SHAVASANA)

The final resting pose of yoga, Shavasana is practiced at the end of a yoga session. It slows down the breathing and relaxes all muscles. It reduces blood pressure and anxiety. It also calms down your mind and relaxes your body. It is effective in improving your memory and concentration

To do this pose:

  • Lie down on the mat.
  • Then hug your knees into your chest, inhaling deeply.
  • As you exhale spread your legs wide and away from you.
  • Your legs must be hip-width apart and relaxed.
  • Your hands should also be wide on the side of your wide.
  • Make sure that the shoulders are relaxed and away from the ears.
  • Once you are comfortable, start breathing in and out from the nose, focusing on the breath.

Sleep deprivation can have some serious effects on our everyday life. It starts taking a toll on your health, both physical and mental. You will be an annoyance not just to yourself but to others around you. To avoid this, you should take different measures, yoga being one of them. So, take out that yoga mat that has stayed hidden forever and get down to business.

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Does Alcohol Affect Your Sleep?

Sleeplessness, insomnia, poor sleep health. Whatever you want to call it, it’s hard to deny the exhausting epidemic affecting millions of people all over the world. People, as a whole, are getting less rest and are desperately turning to pills or other aids as a result.

Nightcap Before Bed Is Not A Good Idea

Along with prescription medications and old folk remedies, many have incorporated a glass or two of alcohol into their nightly routine to try to catch a few more hours of shuteye. But does this method really work?

In two separate studies, up to 28% of people said they use alcohol to help them fall asleep.

Despite what many believe, that nightcap might be destroying the quality of your ZZZs because…

Deceptively Drowsy

Alcohol makes you fall asleep faster, which some people think is a benefit. But they end up with lower quality rest.

You could be waking up through the night on your luxury mattress and not remember the next morning. But you’ll feel more tired, for sure.

Alcohol changes brain activity during your night spent asleep, resulting in a less restful experience. There is often an increase in deep sleep in the first half of the night, but people experience disruptions in the latter half.

Some alcohol drinkers wake up earlier and have trouble falling back asleep.

Ways Alcohol Disrupts Your Night

More Bathroom Breaks

Drinking before bed means your liver works overtime to rid the body of toxins. Requiring you to make more bathroom trips in the middle of the night.

Night Sweats

Alcohol can make you feel like you are warmer than you actually are, potentially heightening cold-weather-related dangers.

Binge-drinking or hangovers can affect the natural balance of hormones, causing hot flashes.

The brain, heart, and liver contribute greatly to overall body heat. When the liver kicks into overdrive working through alcoholic toxins, the body’s temperature can rise.

Sleep Apnea

People who drink are more likely to snore! Alcohol relaxes muscles in the throat, making snoring and sleep apnea more of a concern.

Deep Dive: What Alcohol Does to Your Sleep Cycle

Alcohol and REM

Drinking before bed can also interfere with REM  and your body’s natural circadian rhythm.

The higher the amount consumed, the more disrupted REM can become.

REM begins much later no matter the amount of alcohol consumed.

More Vivid Dreams

Alcohol may cause some sleepers to reenact their dreams in their sleep. People can walk, talk, and perform actions without actually knowing what is going on.

Drinking can cause dreams to feel more real and vivid… but be careful! This also affects how real nightmares can feel!

Sleep responsibly 🙂

 

Source Links: Sleepadvisor.org

Slumberzone Disclaimer*

Nothing on this website is intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. The contents of this website are for informational purposes only.

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Sleep Hygiene: How to make your bed the right way?

There’s more to hygiene than brushing your teeth and taking regular showers, you know. Excellent sleep hygiene can have a remarkable impact on your overall health, even more than hitting the gym.

And it’s not just about duration, though that’s a part of it. Slumberzone New Zealand’s research team has rounded up all the research to help dispel the myths about navigating the best path to your personal sleep health.

If you wake up with your bedsheets tangled up around your feet, then you’ll benefit from this guide about how to make your bed.

Because no one likes tangled sheets!

You’ve probably been making your bed for decades, but have you been doing it right?

We can tell you that making a bed isn’t rocket science, but there are some crucial steps to keep in mind to ensure you get the best and most comfortable night of sleep possible.

Layers of a Bed

Base Layers

There are two optional layers that you may want to include:

  1. Dust ruffle – This is a piece of material that goes around the box spring to hide it and prevent the area under the bed from showing. It’s also called a bed skirt. There are ruffled versions (hence the namesake) and more streamlined versions as well.
  2. Mattress pad – Although it’s technically optional, we view a mattress pad as a requirement. Some brands have comfort layers to soften your mattress, but the primary purpose of these is to protect the fabric of your mattress. All sorts of things can seep through your sheets and onto your mattress. Sweat and other bodily fluids will cause embarrassing stains when it comes time to move or donate your mattress. Putting a mattress pad or protector over the surface will keep it looking new.

Bottom Sheet

The bottom sheet is often fitted with elastic at the edges or all around. Fitted sheets are often the bane of people’s existence when it comes to folding, but they’re important for providing you with a clean and comfortable sleeping surface.

Top Sheet

The next layer is the top sheet. The color and pattern will usually match the fitted sheet unless you decide to purchase each piece individually so that you can mix and match.

Blanket

Blankets are optional depending on the season and your personal preferences. You may choose to place the blanket between the top sheet and the top layer, or you may want to leave the blanket folded at the end of the bed or store it in a basket. The choice is yours.

Top Layer

The top layer is a comforter, duvet, or quilt. Duvets are becoming a popular choice because they’re easier to take care of. A comforter or heavy quilt would have to be professionally cleaned, while a duvet cover can go in the washing machine and then cover a quilt easily.

Pillows

Interior designers recommend following the rule of odd numbers. This means putting either 3,5 or 7 luxury pillows on the bed. Since you technically need only one or two pillows for sleeping, have a sanitary storage place (not the floor) to store pillows when they’re not in use. A basket by the bedside table or a trunk is both ideal.

Clear the Bed

Start with a clean surface. Place pillows, duvets, quilts, blankets, and the top sheet aside. Avoid putting them on the floor. Instead, drape them over a chair or another piece of furniture.

Put the Fitted Sheet

The term “hospital corners” originates from the way hospital beds are made, but the term is also used in the hotel industry and the military. It’s widely viewed as the best way to make a bed. The end effect is crisp and luxurious, even though the name has none of those qualities.

  • Here’s how to do it in five easy steps:

  1. Make sure your top sheet is placed squarely on the surface with equal amounts of material hanging from both sides.
  2. Neatly tuck the end of the sheet into the foot of the bed between the mattress and the box spring or frame.
  3. There should be a panel of fabric hanging down from each side. Starting on one side, lift the material and lay it on the surface. Straighten out any wrinkles.
  4. You’ll notice that there’s a triangular piece of material dangling. Tuck it underneath the mattress.

The last step is to take the piece of fabric that you reserved earlier and tuck that underneath as well. You should see a nice, clean seam, similar to when you wrap a present.

Place the Duvet or Comforter

If you’re using a comforter or duvet only, this part is easy. All you have to do is place it on the top of the sheets or blanket and make sure that it’s placed in the

What can I add to make it comfier?

A functional mattress pad is our first tip to make it more comfortable. Extra pillows and soft blankets also work wonders and recreate the feeling of a sanctuary.

How can I layer a bed with a quilt?

Yes, definitely! The only limits here are your imagination. If the weather is cold, an additional quilt can keep you warm. Or, if you’d prefer to use it as an accent piece, fold it in thirds and lay it at the foot.

What are the benefits of making your bed every day?

Making your bed every day is an ideal way to begin the morning. You get to start the day having accomplished a task, and you can carry that momentum and positive feeling with you all day. And, when it’s time to go to sleep, there’s nothing more inviting than a crisp, well-made bed to make you feel snug as a bug in a rug.

Sources :

https://www.psychologytoday.com/us/blog/brain-candy/201208/make-your-bed-change-your-life

https://www.sleepadvisor.org/how-often-should-you-wash-your-sheets/

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