Start a sleep diary for stress-free rest

Start a sleep diary for stress-free restDo you consistently have trouble falling or staying asleep at night? It may be from too much caffeine, stress or even an undiagnosed sleep disorder. No matter the cause, keeping a sleep diary can help you learn about your sleep patterns and issues that may be caused by your sleeping habits.

Starting a sleep diary is easy. All you need to do is make sure you keep a detailed recording of daytime and sleeping habits, including the following:

  • The time you went to bed.
  • The time you woke up.
  • How long and well you slept.
  • How many times you woke up during the night.
  • How much caffeine or alcohol you consumed and when.
  • Any activities that you did before going to bed.

You can also record your sleep habits using the National Sleep Foundation’s printable sleep diary. However you choose to start your sleep diary, you’re one step closer to having a stress-free rest.

Need extra help getting a better night’s rest? Try these five tips to improve sleep and the Luxury Adjustable Pillow System, which will ensure a comfortable night’s rest, whether you sleep on your side, stomach or back.

Slumber party packing list for your child’s upcoming sleepovers

 Slumber party packing list for your child’s upcoming sleepoversWhether it’s your child’s very first sleepover or not, preparing for a slumber party can often be a stressful time for both parent and child. While you can’t control the night’s events or whether or not they’ll go to bed on time, you can make sure your child has everything he or she needs for the next 15 or so hours.

Here’s a slumber party packing list for your child’s upcoming sleepovers that will keep them from forgetting the essentials and help you limit worry.

  • Sleeping bag or blankets. A comfortable sleeping bag is a must as your child will most likely be sleeping on the floor. If you don’t have a sleeping bag, cozy blankets from home work just as well.
  • Pillow. There may be a shortage of pillows at the host house, so make sure to pack their favorite pillow from home. Bringing a pillow from home may also help your child sleep more comfortably in a place they’re unaccustomed to. The Premium Pillow Protector is ideal for overnight stays as it’s transportable and easily slips over their pillow providing a soft and pleasant night’s rest.
  • Comfy Pajamas. You’d be surprised how often these are forgotten, so make sure your child’s favorite fun pair of pajamas are packed and ready to go.
  • Change of clothes. Clothes for your child to wear the next morning, including a clean shirt, pants, socks and underwear, are also important necessities.
  • Toiletry bag. Toiletries, including toothpaste and toothbrush, are another essential on your child’s slumber party packing list.
  • Stuffed animal or blankie. A stuffed animal, blankie or other personal object from home can help comfort your child and ease the feeling of being away from home if they tend to get a little homesick.
  • Phone number. In case of any trouble, make sure you leave your phone number with the host parent so they know how to get a hold of you if something is needed.
  • Sleepover bag or tote. Now make sure you pack up all of the items on your child’s slumber party packing list in a small to medium sized sleepover bag or tote to keep everything organized and in place.

Still not sure what your child needs to bring? When it doubt, give the host parents a call and ask what is needed.

Need more ideas on how to feel more relaxed when you’re away from home? Check out these packing tips for rest and relaxation.

Cleaning Pillows: A Must to Avoid Mites, Mold and Bacteria

Cleaning Pillows: A Must to Avoid Mites, Mold and BacteriaIs cleaning pillows on your to-do list this weekend? It should be, according to Good Morning America.

The GMA team examined what was lurking inside several consumers’ pillow this week, and the results were stunning, and in some cases a bit nauseating.

Many consumers – who said their houses were cleaned regularly – had dust, bacteria, mold and mites residing in their pillows. Here’s a look at some of those startling pillow hygiene test results.

Losing sleep yet? If you want to get started cleaning pillows in your home to keep bacteria away, Apartment Therapy suggests using a mild, low-suds detergent and a washing machine or sink filled with “very hot water.”

In addition to cleaning pillows, keep the following tips in mind to make sure your resting spot is clean and bacteria free:

-       Replace pillows every two years,

-       Protect your pillows from bacteria, mold and mites to extend longevity, and

-       Throw away pillows at the first hint of bad smells.

By cleaning pillows and following proper bedding hygiene strategies, you and your family can avoid unwanted mites, mold and bacteria for a comfortable, safe sleep.

Five ways to become a morning person

Have trouble waking up in the morning? Hit the snooze button too many times? We’ve all been there and know how difficult it can be to push ourselves out of bed in the morning. And while you may never actually become a “morning person,” there are some things that you can do to make mornings a little bit easier.Five ways to become a morning person

Here are five ways to help you become a morning person.

  1. Set the environment. Try limiting the use of screens (i.e., laptop, computer, TV) to one hour before bedtime and avoid using them in the bedroom. The bedroom should be a restful place and sound, light and temperature all affect this. For example, a room warmer than 75° F or colder than 54° F can disrupt your sleep.
  2. Get more sleep. Experts generally recommend an average of seven to nine hours of sleep a night for healthy adults. It’s important to get an adequate amount of sleep each night so that you don’t wake up feeling groggy and “out of it” the next day. Have trouble sleeping? The Luxury Adjustable Pillow System can be adjusted to firmness and height preferences, and will ensure a comfortable nights rest, whether you sleep on your side, stomach or back.
  3. Establish a routine. Speaking of sleep, it’s important to establish a regular sleep schedule. Try going to bed at the same time every night, a time when you naturally feel tired. Establishing a routine will help prepare your body for what’s to come.
  4. Don’t press snooze. On the flip side, it’s also important to try and wake up at the same time every day. Pressing snooze can actually make it harder for you to get out bed. By pressing snooze and going back to bed, you could be allowing yourself to fall into a deeper sleep state and make it even harder for you to get up and get moving.
  5. Eat breakfast. You’ve heard the saying: “breakfast is the most important meal of the day,” and it’s true! We need a good breakfast to reenergize our bodies and our metabolism, which is at its lowest when we first wake up.

Need more help establishing a sleep routine and getting more shut-eye? Check out these 10 easy and unusual ways to get more sleep.

Seven Simple Ways to Improve Fitness and See Results

Seven simple ways to improve fitness and see resultsToo busy to head to the gym? Bored with your workout? Not seeing the results you were hoping for? Don’t let these be the excuses that prevent you from exercising this week.

Here are seven simple ways to revamp your workout, improve fitness and see results.

  1. Deskercize. Exercise doesn’t always have to happen at the gym. In fact, there are plenty of desk exercises that you can do right at your desk to improve fitness.
  2. Change it up. If you’re doing the same exercise routine over and over again, it’s bound to get a little repetitive. Try changing up your routine by adding a new type of exercise, like CrossFit, to your program. Having a well-balanced exercise regimen can prevent injury and improve your endurance, strength and range of motion.
  3. Stretch it out. Don’t let stretching take the backseat to your exercise routine. Stretching not only improves flexibility and range of motion, but also improves your athletic performance and decreases chances of injury. Try adding pilates or yoga techniques into to your exercise program to challenge yourself, increase flexibility and improve fitness.
  4. Take a class. Workout classes allow you to have a fitness instructor motivating you to work harder and encouraging you to take your fitness to the next level. If you don’t have access to fitness classes, there are tons of personal training apps available for download that will help you improve fitness and see results.
  5. Workout with a friend. It’s much harder to blow off a workout when someone else is involved, so find a workout buddy to help keep you accountable and motivated and introduce you to new exercises.
  6. Pump up the volume. Music can improve fitness by helping you set the pace, last longer and enjoy your workout more. Check out this list of 100 best workout songs to get you going.
  7. Healthy lifestyle. A healthy lifestyle is a combination of everything you do, including your sleeping habits. Sleep is essential after any fitness program. The REM-Fit Rest Adjustable Pillow is great for athletes who need to rest. It’s designed for those with an active lifestyle and you can you can add or remove filling to tailor it to your specific sleep style, helping you to rest comfortably, recover and stay motivated.

To reach your full fitness potential, you have to let go of excuses and dedicate yourself to hard work and much-needed recovery periods. Over time, you’ll see results and, most importantly, feel great!