A study in 2022 showed that participants who slept with lights on claimed to have had good sleep, but their brain recording showed that there was rapid eye movement during sleep. The study was conducted on relatively healthy young people. There are speculations that further studies on older people will show more disadvantages of sleeping with light on.

How to manage lights at night and get better sleep

These days, it may seem tough to sleep in total darkness because you can’t control all the light around you. They are lights sold for better sleep at night. The best light for sleep is designed with scientifically based technology that is safe and natural. Below are a few tips for managing lights at night and enjoying the best sleep.

Reduce light exposure before bedtime

One of the best ways to get good sleep at night is to reduce any exposure to light at least three hours before bedtime. Dim your lights and stay away from smartphones before you sleep. Furthermore, if you reduce the light exposure before bedtime, it will allow melatonin release. Constant exposure to light before you sleep may make you restless at night.

Change the quality of the lights you use

Exposure to shortwave blue lights at night or before you sleep is not good for your eyes. Blue light hitting your retinas before bedtime will reduce your sleep quality. Usually, the blue light comes from computers, smartphones, and other gadgets. However, you can filter out the blue light by reducing the brightness or changing the settings of the gadget.

Keep your sleep environment dark

To reduce the natural brightness in the room, draw the blinds. Also, look around and check for unnecessary lights that are on and would affect your sleep. Keeping all your lights on will also drain your energy and increase your bills. Also, let the lights on your smartphones be dim so it doesn’t wake you up suddenly.

Use eye mask

Another easier way to block every light from getting into your eyes is to wear an eye mask. Eye mask blocks lights and helps you sleep better. Studies have also shown that an eye mask improves your subjective sleep quality. Meanwhile, ensure that the eye mask is not too tight. Opt for a flexible eye mask.

Conclusion

Lights are becoming one of the causes of poor sleep at night. People who live close to street lights are the worst hit because their rooms are always bright. However, you can use any of the remedies here to reduce the reflection of lights into your room.

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One thing that has been scientifically proven to help you sleep is the scent of lavender. A study published in the Journal of Alternative and Complementary Medicine in 2015 found that those who practiced good sleep hygiene, and wore a lavender-scented inhalation patch on their chest at night, had better sleep quality than the control group who also practiced good sleep hygiene but wore an empty patch. Additionally, the group that inhaled lavender during sleep also reported feeling refreshed upon waking.

Let’s examine the ways in which lavender may help you to get a better night’s sleep.

How Prevalent are Sleep Problems?

The National Center for Biotechnology Information reports that the average adult between the ages of 18 and 64 needs at least seven hours of sleep per night to function properly. Adults age 65 and over need at least eight hours of sleep.  However, at least a third of American adults report sleeping less than seven hours nightly. Interestingly, the Centers for Disease Control (CDC) notes that the county in the United States in which people living there get the best sleep  is Boulder County, Colorado, where just 23.2 percent of adults claim to sleep less than seven hours per night.

The Sleep Foundation has long reported that getting quality sleep is a real problem in American society. From 50 million to 70 million Americans have ongoing sleep issues, with up to 15 percent of them experiencing insomnia affecting their daytime activities. Women are 40 percent more likely to experience insomnia than men. Additionally, 32 percent of people snore, and 20.6 percent of them have been diagnosed with sleep apnea.

Stress and physical health are two influencing factors in causing sleep issues. Those who experience less stress and are in good physical health tend to sleep better than those who are stressed and in poorer health.

One of the things that is important for everyone, and especially for those experiencing sleep problems, is to practice good sleep hygiene.

What is Good Sleep Hygiene?

The National Sleep Foundation (NSF) reports that everyone, but especially those having problems sleeping, should practice the following during the daytime to ensure better sleep hygiene at night:

• Light Exposure: Bright light during the day helps to wake people up, and dimmer light in the evening, particularly before bedtime, can help you to become sleepy.
• Outdoor Time: Those who get at least an hour of outdoor daylight in the morning and the afternoon report better sleep health. More is better, as those who get five or more hours of outside daylight report the best sleep.
• Screen Usage: The artificial light produced by screens from computers, smartphones and tablets can greatly affect sleep hygiene. This type of light exposure within two hours of bedtime can be the most disruptive to the sleep cycle, says the NSF.
• Consistent Eating: Food intake plays a large part in good sleep hygiene. Having consistent, regular meals and snacks influences the body’s sleep and wake schedules. Eating too close to bedtime can also interfere with good sleep.
• Physical Activity: Sitting more than six hours per day can affect sleep at night. Those who get regular physical activity tend to sleep better than those who are sedentary.
• Physical Health: Those in good physical health report better sleep than those in poorer health.
• Stress: The lower your stress levels, the better your sleep, says the NSF.

Maintaining good sleep hygiene is something that is important in improving sleep. Changing your daytime habits can help to improve sleep, stress levels, and physical health.

How Can Lavender Help Me to Sleep Better?

Another thing that can help you to sleep better, as mentioned above, is the smell of lavender. Multiple studies have shown that lavender aromatherapy can reduce depression and anxiety and help you to sleep. If you’re wondering how to use lavender to your benefit in getting a better night’s sleep, here are a few tips:

• Dab lavender essential oil on your neck, wrists, or temples at bedtime.
• Put a few drops of lavender oil into water in a diffuser on your nightstand. The diffuser will maintain a continual spray of lavender into the air as you sleep.
• Put a few drops of lavender oil on the collar of your pajamas at bedtime.
• Sprinkle lavender oil on a tissue and put it under your pillow at bedtime.
• Take a warm bath before bedtime, adding a few drops of lavender oil into the bath water.
• Use a lavender spray on your pillows at bedtime.
• Use lavender-scented body lotion on your skin before bedtime.

Which Lavender Oil Should I Buy?

If you want to give lavender oil at bedtime a try to see if it helps you to sleep better, make sure to buy one that has been checked for potency and purity. Look for oils that mention being approved by the International Organization for Standardization (ISO), an organization that sets standards for essential oils. Not all oils will cite this information, however, nor will their companies share their data with the public. In lieu of ISO standards, look for a company that tells you where its lavender was sourced from, how the plant was grown, and what part of the plant was used in deriving the oil.

What Else Do I Need to Know About Using Lavender for Sleep?

Remember that if you do decide to use lavender to help you sleep better, keep it away from infants and pets. Lavender can be toxic to dogs, even if it is just inhaled, as it can cause respiratory symptoms. Lavender should also be kept away from cats, as it can be toxic to them as well. Some veterinarians will diffuse lavender oil in their offices, however, to calm anxiety in dogs and cats. While it might be ok for them to use lavender oil in small quantities, it’s best not to diffuse it or use it in the vicinity of your dogs or cats. Keep your lavender oil where they cannot get into it and accidentally ingest or inhale it. If you use a lavender oil diffuser at bedtime, or other form of lavender, and are uncertain about the safety of your dog or cat, keep your dog or cat out of your bedroom. While they might not like it, in the long run, your pet’s health and longevity is just as important as your quality of sleep.

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What Is a Duvet Cover?

A duvet cover is a special cover made of different fabrics to protect your comforter from dirt and sweat. Such bedding, if chosen correctly, can create comfort and coziness in the bedroom. Also, it gives an aesthetic and neat appearance to your bed. After reading this material to the end, you can easily choose a duvet covers set that is perfect for you, providing a pleasant and deep sleep.

What Size Do You Need?

Going to a bed linen shop, you will be confused the first time you click “Buy”. You’ll be prompted to choose a duvet cover size, and there are many types, such as single, double, European sizes, models for families, and huge king-size models for large beds. How to choose among these choices? Measure the width to length ratio of your blanket with a tape measure and write down the data. Chances are your quilt fits one of the standards described above.  A standard size duvet cover (140 x 205 cm) is enough for one person; for two people in love or a married couple will suit a double duvet cover with a ratio of 172 x 205 cm, or euro standard – 200 x 220 cm. There are also children’s models, which usually have a ratio of 140 cm in length and 110 cm in width.

The Materials

1. Cotton. We put this eco-friendly and durable material in the first place because it is the best on the market. It is easy to care for, can be ironed and washed.
2. Calico gets second place from us, as it is a durable and relatively inexpensive fabric. It dries quickly after washing, calico is easy to iron, and very practical in everyday use. If you have very sensitive skin, then it is better to choose cotton, as the roughness of the calico will irritate your delicate skin.
3. The last third place we have with cambric with its lightweight and pleasant-to-the-touch fabric. The minus of this material is that it is very light and will not be suitable for constant use.

Varieties of Duvet Covers

• with a hole in the center;
• with a small hole at the side or bottom;
• with a large opening on the side with a zipper or buttons.

LINENS & HUTCH has everything you are looking for, go and check!

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A bed that is either too hard or too soft will tend to make you toss and turn, and chances are you’ll wake up with an aching back or muscles. At best you’ll be a tiny bit stiff but will then loosen up after a nice hot shower. At worst you’ll be tired, bad tempered and sore, probably reaching for expensive pain killers that aren’t at all good for you.

But unless you know what to look for when buying a mattress, you could easily fall prey to a bad night’s sleep!

When to Buy a New Mattress and How Much to Spend

If you don’t already own a bed, you’re going to be in the market for a new mattress as soon as you move into your own home. But the average bed is only made to last about 10 years. So if yours is older than this, you’re back in the market for a new mattress.

Even if you have a very limited budget, don’t be tempted to buy secondhand. The older a bed is, and the more it has been used (or slept in), the less support it will provide, and you’ll soon pick this up in your bones and muscles. It simply isn’t worth the chance. Even if you are buying a mattress for a child – or perhaps especially if you are buying a mattress for a child – it is imperative to buy a bed and mattress that will support his or her spine as it grows. You would probably be shocked if you knew how much damage a worn or badly made mattress could cause.

Apart from the expected lifespan of the bed’s mattress, there are also hygiene issues, especially if you don’t know who the previous owner was. You don’t even have to go past the thought of overly sweating people to imagine this very real factor.

When it comes to expenditure, a good rule of thumb is to buy the best quality bed and mattress you can afford. If it means cutting down on fancy frills and pretty bed linen, so be it. It is the basic structure of the bed and mattress that are important. Looks come second. Yes they are important, but they don’t make the top of any healthy list of mattress needs.

Where and What to Buy

It’s probably safe to say that most beds comprise a mattress plus a bed (sometimes called a sleep set), although there are beds – including traditional bedsteads and four posters – that don’t have a solid base, or even a base that is specifically made to match. Some companies make relatively inexpensive bed bases from wood, sometimes in the form of a box, and sometimes with legs, but almost always with wooden slats. The mattress then sits on top of the slats.

If you are buying a sleep set, it makes sense to buy the base and mattress together, since they were designed to be used together. If you only replace the mattress, you won’t achieve either maximum support or optimum comfort.

But how to buy?

While just about everything is available through the Internet today, there is something to be said for the advice that you should “lie before you buy”. Comfort is paramount, and even the best made, top quality bed might not appeal to you when you lie on it. One great place to start is amattress store, where you can test several types of beds.

Having said this, if you familiarize yourself with the best types of mattresses available (for example quality visco elastic or memory foam), there is no reason why you shouldn’t buy online. Irrespective, be sure to buy quality.

Some of the best brands to look out for in North America include:

• Bassett –www.bassettfurniture.com
• Sealy –www.sealy.com
• Serta –www.serta.com
• Simmons –www.simmons.com
• Spring Air –www.springair.com

By the way, even though this is an American list, many of these brands are available in many other parts of the world including Europe, Australasia and Africa.

Size and Support

Even though smaller isn’t always necessarily cheaper, it should go without saying that when you buy a bed, you must be sure that it is big enough. The strange thing is that it isn’t quite as simple as a single bed for one person and a double bed for two. It might be, but it often isn’t!

A single bed is invariably big enough for a child and usually (but not always) for a teenager. But larger individuals will benefit from what is generally termed a three-quarter bed. This is smaller than a double bed but larger than a single bed.

Similarly, double beds don’t necessarily suit two people. In part this has to do with the size of the pair who will share the bed, but it also depends on lifestyle. For instance, if a couple has young children, they probably won’t all squash into a double bed – well not easily. That might not matter if it’s simply for a cuddle with the kids. But for those parents who are happy to allow their children to sleep with them, a regular double bed simply won’t be big enough, in which case you will need to consider queen or bigger king sized mattresses.

And then there’s the question of length. If you, or your partner, are particularly tall, you need to be sure that the mattress is long enough. There is, after all, nothing quite as bad as feet sticking out the other end!

When it comes to support, this doesn’t necessarily relate to firmness. In fact the best beds today allow our bodies to sink into and literally mold into the mattress. This doesn’t mean they should be soft, and they certainly shouldn’t be too hard. Generally, they should feel “soft” and definitely not “hard”, although the heavier you (or partners) are the more support you will need.

Nowadays, high-tech, top quality “memory” mattresses are guaranteed to take on your shape and contours while you sleep. So you literally fall into a molded cushion that supports you. A top quality memory mattress won’t even need to be turned. It will just keep meeting your support and comfort needs.

Hopefully this should assist you to focus and realize what to look for when buying a mattress that will be comfortable and long lasting.

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But first here are some general tips to consider when buying bedding for your bedroom.

The Top Ten Tips on Buying Bedding

1. The type of bedding you choose should be in keeping with the style of your bedroom decor.
2. The bedding should be appropriate to the type of bed you have opted for.
3. If you or members of your family have any allergies, ensure that whatever bedding you choose is anti-allergenic.
4. Some bedding is easier to clean than other types; bear this in mind.
5. Some bedding is easier to maintain than other types, sheets that don’t need ironing for instance.
6. Bedding made from synthetic materials is cheaper than that made from natural materials, but choices should not be made purely according to price.
7. Whatever type of bedding you opt for, items should always be considerably wider than the bed. As an example, duvets should be at least 450 mm wider.
8. Some types of bedding are heavier than others; this does not make them necessarily warmer, and in fact some light-weight bedding is warmer than heavy blankets.
9. If you have pets that sleep in your bedroom, color will be an important consideration. White and pale colors can look really beautiful, but should be avoided if there is a risk of dirty paws on the bed.
10. You don’t have to be limited to one look in the bedroom. If you create a versatile shell of a room, you can mix and match bedding as often as you choose, particularly in terms of duvet covers and pillowcases.

A Choice of Bedding

The two basic choices are between sheets and blankets, or duvets. Quilts and comforters may be used with both, or they may be used instead of blankets. It really depends on what you find comfortable.

For most of the 20th century, it was customary in many countries to use sheets and blankets. A bed was commonly made by:

• first placing an under-blanket on the mattress,
• then covering this with a sheet that was large enough to tuck under the mattress,
• then a second sheet was laid over the bottom sheet,
• and then one or more blankets to cover the sheet, leaving a few inches of sheet at the top of the bed uncovered,
• folding the top sheet over the blanket,
• and tucking the sheet in on both sides and at the bottom of the bed.

Finally, a quilt, comforter, bed cover or bedspread may be used on top. The difference between quilts and comforters, and ordinary bed covers (apart from the quilting), is that bedspreads are made to fit over the pillows as well as the rest of the bedding. Quilts and comforters look attractive and provide extra warmth at night if required. Bedspreads, on the other hand, are intended to be used as a protection against dust, and are usually removed at night.

Making a bed with sheets and blankets is not difficult, although it is more time consuming that making a bed with a duvet. The only trick in terms of creating a neat finish comes from hospital nurses who are taught how to use a special “envelope fold” at the bottom corners that looks neat and is not as bulky as the corners can be when blankets are tucked in without the fold.

Duvets revolutionized the art of bed making, as did fitted sheets. All you do is smooth out the bottom sheet, give the duvet a shake to plump it out, and then put it back in place. Pillows of course should also be plumped out and rearranged, which also applies the bed made with blankets and sheets.

While the duvet cover takes the place of an upper sheet, and the duvet, of course, takes the place of blankets, there are people who prefer to sleep with two sheets and a duvet.

Having decided which route you want to go, you can go shopping for bedding.

Bedding Specifics

Bed Linen

Whichever type of bedding arrangement you have chosen, you are going to need bed linen; sheets, pillowcases, and if you have opted for a duvet, duvet covers as well. A basic rule of thumb is to buy at least double of what you need. So if you are only using a bottom sheet, buy two. If you have four pillows on the bed, buy eight pillowcases, and buy two covers for the duvet. If you don’t take this approach, you’re going to have to wash and dry everything within a day to ensure you always have bed linen on the bed.

You will find that most duvet covers are sold in sets, together with at least two pillowcases. If you need more pillowcases, be sure to choose a color that matches or is appropriate. Many people will buy two of the same duvet covers, so that the décor scheme is constant; when one is in the wash, the other is on the bed.

Blankets

The choice in blankets ranges from natural hair including wool and mohair, cotton, to a variety of synthetic materials. While synthetics are generally cheaper and easier to care for, they tend to “trap” heat. So be aware of this.

The more expensive woolen blankets are lighter than most, as well as being soft and warm. Cheaper woolen blankets tend to be heavier. Another option is a handmade crochet blanket. These can add cheerful color if different colored squares are crocheted and then joined together.

Cotton blankets are both light and reasonably warm, and usually fit a medium price range. A popular type is woven into a loose honeycomb pattern.

Even if you opt for a duvet, you might like a blanket or two for those chilly winter months. Alternatively you could opt for a quilt or comforter as well as a duvet.

Duvets and comforters

Duvets are mostly light and warm, particularly those that are stuffed with down or a combination of down and feathers. Those stuffed with synthetic materials are non-allergenic, which makes them especially popular. Since duvets stuffed with synthetic fillings are also cheaper, buy the best quality you can afford to ensure that they last longer that a really cheap product.

One of the most useful tips on buying bedding is to remember that quilts and comforters are filled with the same types of stuffing as duvets. Since you don’t use a separate cover with a comforter, be sure it is going to be easy to keep clean.

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Basing the paint color on a theme is a great place to start. What are his interests, hobbies or favorite activities? Does he like astrology, dinosaurs or sports? Choose a base color for the walls such as blue for astrology or green for dinosaurs. From there, create murals or add wallpaper borders to enhance the theme. Start with a themed border and pull a color from there for the walls.

If he likes to swim, paint the walls like a turquoise sea and add colors of vibrant sea life in accents throughout the room. If your boy likes sports, let the colors of his favorite team play center field on his walls. There are endless themes that can be applied to boys’ rooms. Bring him into the decision. Find out what he wants and adapt from there. If he’s old enough, hand him a paintbrush and let him be a part of the process. Make it an adventure for you and him.

Colors for children’s rooms no longer adhere to blue for boys and pink for girls. Blue is still a popular color in boys’ rooms but there are so many other options for color. Today’s trends speak of the bright colors of fruit, such as lemon yellow, lime green and apple red. You may want to use these colors in moderation, such as an accent wall.

If he’s old enough, have the boy select the color or theme. If he’s not quite old enough to decide on a color, show him familiar objects and let him pick his favorite. For example, show him a rainbow or a few selections from a box of Crayons. Have the boy pick his favorite toy and use that as a color inspiration. If he has a collection, such as trains or even stamps, let this lead the way for an inspiring color selection.

For teenage boys, a neutral color may be more his style. Neutral colors are versatile and will carry him through his teenage years without seeming too youthful. Colors such as beige, taupe, gray or even certain shades of blue or green provide a background that allows you to change the other elements in a room as your boy grows up. But don’t stop there. Create visual interest with a mural, which is much more attractive than posters pinned to the wall.

Many people believe that color affects mood. In this case, you will need to be aware of the psychological associations of certain colors. For example, blue is known for its calming properties. Green is restful yet refreshing for its connotation of nature. Red is believed to raise blood pressure and heart rate, which could result in your boy being a little hyperactive. Yellow is a happy, stimulating color. But the wrong shade can over-energize, perhaps making it difficult for your boy to calm down. If you choose a color that influences hyperactivity or other undesirable behavior, using it in moderation is generally the best solution.

There are a few practical factors to keep in mind when choosing paint colors for a boy’s room. Choose paints that are washable to enable easy clean-up of those dirty smudges and handprints made by the active boy. You may even consider darker colors, as they do not show dirt as much. An eggshell or semi-gloss finish makes for smoother wiping. Most paints available today are safe for use in children’s rooms. There is no longer the worry about lead content and toxic fumes with latex paints.

Want to get really creative? Apply specialty paints and watch him have fun. There are some really innovative paint formulas on the market now. There is glow in the dark paint, which is great for creating galaxies and star systems on the ceiling. Your boy will enjoy lying in bed at night, gazing at the stars. Glitter paint is another great choice for ceilings, creating a dazzling display especially in lamplight. Metallic paint can really be interesting when used within a themed boy’s room. Paint his walls silver to create a spaceship interior and paint the ceiling with stars. Imagine his delight when it’s time to turn off the lights!

Want to let a boy show his magnetism? Paint the walls with a magnetic paint. This innovative new product is a water-based primer that turns surfaces into magnets. Apply in several coats for increased magnetism. The paint is non-toxic and lead-free. It can be used on walls and wood, so you can even paint the closet doors and trim with this primer. Once you’ve applied 2-3 coats of the magnetic primer, paint the walls the color you’ve selected. Your boy will be able to affix notes or favorite photos to the walls with magnets.

Is your boy a budding artist? Try chalkboard paint. Mostly available in only black or green, there are now a few manufacturers that offer custom tinting. However, the color options are limited. Chalkboard paint is an easily cleaned water-based paint that actually makes any wall or other smooth surface a chalkboard. Let your boy express himself by applying this on part of a wall and construct a border with wood trim. Or if you’re really game, apply chalkboard paint to the entire room and set free the Picasso in your boy.

With a little imagination, selecting paint colors for a boy’s room can be an adventure. With your boy’s input and your know-how, you can create a bedroom that will be interesting, fun and completely unique to him. He can escape to his room and sail the high seas or take a space shuttle to explore the universe. Your boy can illustrate his artistic side or travel back to prehistoric times and roam with dinosaurs. The options are endless. It may even be easier getting him to bed!

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Finding the Right Support

The first step when buying a pillow is to understand the basics of pillow support. Finding the right support is important to ensure that you get a restful night of sleep and eliminate the chance of neck or back pain which could lead to consequences later in life.

The support of a pillow is dictated by how thick it is, how soft it is, the shape, and the material used to fill it. All of these come together and play a part in the support offered. They also influence the price which you will pay to get this proper support and comfort.

The Key Question to Ask Yourself: How do you Sleep?

While having the proper support from your mattress is ideal, it is often far too expensive to achieve thus making your pillow support that much more important.

On Your Back
If you are a back sleeper then your main concerns when sleeping will be your neck, shoulders, and back. The support is often achieved with more than one pillow. A firm pillow for neck and shoulder support plus a back wedge would be appropriate. If uncomfortable on a back wedge then choosing a head pillow with less thickness will decrease the amount of support needed for the back by lessening the unnatural angle of the body.

On Your Stomach
Sleeping on your stomach can put you in an awkward situation when seeking support. As odd as it may sound, you may need negative support as you do not need your neck to be elevated for better support of your back. You will most likely need a thinner soft pillow that allows more flexibility.

On Your Side
Side sleepers often complain about headaches and neck aches from the awkward angle which they typically sleep in throughout the entire night. In addition to neck support, a side sleeper must also consider the alignment of the back and angle at which they place it in while sleeping. A side sleeper would likely need a firm thick pillow for head support and body pillow to place between their knees while sleeping. This will provide full body support.

Restless Sleeper
Restless sleepers have it harder and easier when it comes to choosing their pillow. Harder in the sense that they have little idea of what support they need, however, easier in the sense that it doesn’t matter yet. If you are restless sleeper then the first step to finding the right support in your pillow is finding one that helps you sleep better and in the same position for a longer period of time. Try them all – Soft and Firm, Thin and Thick. The number one goal is to get a full night sleep without restlessness to see which works for you. Once you have determined your ideal resting pattern then move on to finding the right support.

Knowing the Link between your Pillow and your Health

Common pains and discomforts caused by improper support from pillows include:

• Neck Pains
• Headaches
• Backaches
• Spinal Displacement
• Circulation Problems
• Jaw Pain
• Breathing Problems

Some may find these to be extreme problems and not ever come to know or understand that proper support in bed could actually alleviate these pains and discomforts. The truth is a pillow can help or hurt your health in many unbelievable ways. Unfortunately it is not common that a person suffering with these issues look to their pillow for solutions meaning more money wasted on unnecessary health care without ever reaching a proper solution. The answer could be nothing more than an appropriate pillow for correct support at night.

Setting Your Budget for Pillows

If someone told you that for $150 you could get a year of eight hour per night sleep, have better posture, be less stressed, eat less, eliminate headaches, and have more energy everyday would you do it? Of course you would! Why? Because that could change everything about your life and it would all be for the better!

Well, when it comes to setting your budget when buying pillows for the bedroom this is a very important aspect to consider. Yes, you can get some cheap pillows for five bucks and they would be okay, but you don’t get the added features of a good quality pillow suited to support you in all the ways necessary for an honest night of solid sleep.

Set a budget knowing that this will be what will affect the quality of your sleep, and therefore your life, for about a year. The benefits that come with the cost are well worth every penny of the cost of a nice suitable pillow.

The Decorating Aspect of Pillows

When it comes to decorating with pillows the rules are very clear and simple. It is a step-by-step process.

1. Pillows to fill the Pillow Shams. These will be used for mostly decoration. The pillows can be cheaper if not being used and should be medium thickness and firmness to fill out properly. The pillows should be the size of the bed (twin bed – standard pillow, full bed – standard pillow, queen bed – queen pillow, king bed – king pillow).
2. Pillows to fill the pillow cases. These will be your primary sleeping pillows and should be of proper thickness and support for sleep. Again, pillows should be sized according to the bed (twin bed – standard pillow, full bed – standard pillow, queen bed – queen pillow, king bed – king pillow).
3. 2-5 Decorative pillows including neck rolls, throw pillows, and perhaps body pillows if being used at night.

Quick-Guide to Buying Pillows for the Bedroom

1. Determine your sleep style (position) and what support is necessary.
2. Determine the size and number of pillows you will need.
3. Decide on how many decorative pillows will be needed and what styles and colors will be considered.
4. Set a realistic and generous budget for the pillows. Remember, you are paying for a healthy restful way of life not just a bag of stuffing.
5. Shop for the pillows and purchase in stores that will accept returns.
6. Test the pillows for 1 week.
7. Evaluate the end result and how the pillow is working for you.
8. If unsatisfied return the pillow immediately and continue your journey of buying pillows for the bedroom. The right support is out there, you just have to find it.

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Back support is the number one concern of almost everyone who trots off to the mattress store to replace their bed. After all, we put our backs through a myriad of next to impossible, not designed for, tasks that by the end of the day people between the ages of 25 and 150 are suffering from back pain. Of course, there is not much hope for a really good day when you wake up over and over throughout the night because your hips and back feel as though they have been subjected to one of those medieval pressure torture devices. Crawling out of bed at about half your original height for the first hour of your day is definitely another indicator of a poor mattress.

So there should be a simple solution. There should be a mattress out there that is reasonably priced, offers incredible back support, and feels like Heaven when you flop your weary body onto it. And of course, there is. However, because people are designed mildly differently with varying comfort levels, there is no “one bed fits all backs” mattress design. Thus, you are definitely going to have to do a little “lay testing” in the process of buying a mattress.

Under most circumstances online shopping for a mattress is generally not recommended. While most companies will offer wonderful deal for delivery, getting those same companies to come and get the mattress that they advertised as feather soft but gives you all the comfort of a rock in the forest can be the taxing headache that drives you to sleeping on the couch. You’re going to need to go to the mattress store, lay around on their offerings, and come to a decision.

When you head off to the mattress store to sprawl out on all their different styles, try to go as late as humanly possible. Buying a mattress is typically done during the day, while your body is engaged in a state of being awake. It is experiencing different hormone levels than it does when you lay down at night to sleep. This can alter the comfort level of the mattress you are considering. While at 11:00 in the morning it felt great to be all cradled up in a mattress that nearly swallowed you out of sight, that same mattress is likely to feel like a droopy sleeping bag 12 hours later when your body is geared toward sleep. Even people who work third shift experience a varying range of hormones throughout their sleeping day versus when they get to sleep during the night. This applies insomniacs and night owls as well. Thus, by shopping late, and buying a mattress that is just a bit firmer than you appreciate during your shopping flopping, you are likely to be much happier with your mattress choice.

Mattress features are very tempting. And by all means if you can afford for your bed to give you a massage, warm you up when it’s cold, elevate you, nurse your fever when you are sick, and tie your shoe laces before you leave the house, by all means write the check for the mattress that makes you happy. However, financing a mattress usually means that by the time you have it paid off, you could have bought enough mattresses to furnish a six bedroom house. Your money is best laid out in full, for the mattress that makes you the most comfortable for sleeping. There are a wide variety of adjustable, water, water-tube, and heated mattresses available for barely more than you would lay out for a regular mattress. And with memory foam technology plus a few additional mattress enhancements, the average price tag can be handled by the average income without going into debt.

Regardless of how, when, or why you end up buying a mattress, read the warranty and exchange information very carefully, including that print at the bottom of the back of the last page that explains what the company is not willing to do if you find you are less than happy with your new bed. Protecting yourself against mattress faux pas isn’t difficult as long as you’re willing to slow down and make sure you are getting all of the information you need.

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We like to think of little girls as sugar and spice and everything nice. A little girl’s room can be as pretty as you dare to make it. Normally, the colors used for decorating a girl’s room are in the pastel color range such as pink, purple, yellow, light green and white. However, if the theme you choose, supports colors more from the primary color scheme, strong, bold colors such as red, yellow, blue and green, they too can be used to create a stunning area for your little girl to enjoy, as she learns to understand that this special area is her own private space.

Because of the options from which you may choose, deciding on a bedroom theme is the hardest part of the project. Once you finally decide, you‘ll be surprised at how many ways you can incorporate that one idea into your little sweetheart’s room. Your creative energies will begin to flow and on the day the room is completed, you’ll stand back and look in amazement. There are main decisions you’ll need to make when decorating a beautiful room for your special little girl.

Choose a pretty paint color for the walls that ties in with the theme. Pick a color that compliments the theme. Using a border, wall paper or other pieces of wall décor will help you to match the color choice with the theme. You may also decide you want to use more than one wall color in the room for added interest. This helps to pull out varying colors and shades from the theme.

Choose the furniture. A wonderful choice for the crib and other furniture pieces in a little girl’s room is the color white. An economical choice would be to consider purchasing a baby crib that changes from a crib into a toddler bed as your baby grows. Other furniture may include a dresser and rocking chair. Having a place to keep the baby‘s clothes organized is an asset. A rocking chair will prove to be an invaluable thing and will be put to good use as you rock and bond with your baby.

Choose the lighting. It’s not so important as to the kind of lighting you use in your baby’s room, as long as you install a dimmer switch. Lowering the lighting in your little one’s room, will help calm your baby girl and give this special area in your baby’s life a soft glow. It also nice to use a small night light in the room so you can check on your baby during the night without disrupting her sleep. One word of caution…make sure all cords are up and out of the reach of little fingers. Also, you’ll need to be sure you put coverings on all outlets in the room to help keep your baby safe. Even though infants will not be able to move about the room on their own, it won’t be long until your baby has grown into the toddler stage. And toddlers are full of curiosity. Many accidents can be avoided if thought is used in the beginning of your decorating project to do all you can to help keep your little one safe.

Choose a window covering for your baby’s room. The curtains in your baby girl’s room can be as frilly as you desire but you will also need a way to darken the child‘s room. Sometimes using something as simple as a puffy valance over the top of a mini blind, will create a desired result. Do not ever place the child’s crib or bed too close or in front of a window for safety reasons. Once again, all cords, including those attached to mini blinds, should be up and out of a child’s reach, with no danger of the cord ever coming into contact with your baby.

Choose the floor covering. In most homes today, the floors are covered in carpeting. However, if your house has wooden floors, it’s an especially nice effect and adds a soft place to play, if you decide to add a large decorative throw rug to the middle of the nursery floor. Use a pattern that compliments your theme and is eye pleasing to your baby.

Choose accessories. Accessories can include things such as a toy box, colorful shelving to hold books and special toys and a crib mobile. These little extras will add to the overall look of the room as well as help with organizing your child’s things.

Choose wall ornaments. Wall shelves, pictures and paintings as well as theme designs made of fabric will give a lovely finished appearance to the room. Its also popular now days, to install large, painted wooden letters spelling out the name of your child as a wall decoration. As they grow, this will help give them a sense of who they are.

Areas of special interest would include purchasing a crib set that would include a safe bumper pad, a dust ruffle, a fitted sheet and a plump crib quilt to match the room’s theme. It’s also nice to have a padded cushioned set for the back and bottom of the rocking chair.

You have a special little angel in your home now. Over the next eighteen to twenty years, she will look to you for comfort, guidance and love. Begin now to plan her dream bedroom and watch as she grows. You’ll definitely be amazed at how fast time passes. Before you know it, your little girl will have baby angels of her own.

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Traditional Duvets

The term duvet traditionally means a big or thick blanket. These first became popular long ago as people sought a less complex form of cover for sleeping. Duvets were first made in Europe and filled with duck feathers. The idea behind them was that they were warm enough, soft enough, and comfortable enough to sleep under without extra sheets and bedding. This term has come to mean something quite different today.

Today’s Duvets

When the term duvet is used today most are speaking of a down filled blanket which can be covered with a duvet cover. These down filled blankets are very popular since they are stuffed with feathers and other materials (as with traditional duvets) which provide a tremendous amount of warmth. In addition to the warmth, homeowners are quite pleased with the idea that they can purchase the most expensive piece of bedding (the main blanket), and slip a duvet cover (essentially a slipcover) over it to decorate. This can be changed at little cost and with ease.

Unlike the traditional duvet a common day duvet is not always referring to a down filled blanket but now also refers to a style of blanket. Most duvets are fluffy, stuffed, and thick. They can now be filled with various types of materials to suit the needs of each individual and budget.

Determining the Quality of a Duvet

Thread Count of Outer Fabric

The thread count refers to the thickness or tightness of the threads in the material. The higher the thread count, the better the quality. As the thread count in the duvet raises so does the weight, thus the warmth provided by it. Along with the warmth and weight, the durability is in addition dictated by thread count. Also, as the thread count increases so does the cost of the blanket.

Quality of Stuffing Material
If choosing a down filled duvet (feathers) then the number you are interested in is the fill power. The fill power of a duvet is the amount of feathers in the blanket. The more feathers, higher the fill power, the better the quality and better it will last through time. This detail when purchasing a duvet is key to get the most for your money and a lasting product.

In addition to down filled duvets, there are a number of materials growing in popularity for stuffing the blankets. Man-made feathers, special cottons, and other soft products are being incorporated into the designs to reduce allergens and improve environmentally friendly appeal. These materials are still subject to the same fill power guidelines and should be judged accordingly.

Added Strength to Prevent Losing Feathers
A quality duvet will have some sort of barrier such as thick cotton lining to prevent feathers from coming out of it. This is a common problem in cheaper quality duvets which have low thread count. If price is a factor, thus thread count must be low, it is important to ensure that the duvet is properly lined and will last years of use.

Fabric Choices of Duvets

Cotton: Popular for being a soft affordable fabric and subject to the thread count guides to determine quality.

Mircrosuede: Known for providing excellent warmth, great quality, easy to care for, and being an affordable option. Microsuede is also admired in today’s trends for fabric choices in bedding based on looks and texture.

Flannel: The warmest of most materials, flannel is ideal for the winter months. The thickness offers exceptional protection and shield from the cold.

Duvets and Allergens

Duvets and duvet covers can be ideal for those seeking an option for bedding that reduces allergens. While duvets are stuffed with feathers or other natural fibers, they have often been soaked in a solution that particularly protects against the particles that induce allergens. In addition to the duvet, the duvet cover also provides protection as it can be easily slipped off and washed. Unlike typical comforters and blankets that are often too bulky to wash and dry regularly, a duvet with a cover can be maintained to ensure good health and an allergen free environment.

Benefits of Buying a Duvet

• Having a duvet and duvet cover makes it much easier to update the design of the bedroom for less cost. The duvet cover slips off easily and can be replaced with another cover of a different color or pattern. This can save you hundreds of dollars on bedding in only a few years.
• Duvets and covers are ideal for children’s bedding as they can be washed quickly, or daily, if needed. Also, as the children grow the duvet can be replaced to fit the theme or design of their room. A definite plus for both you and them.
• The down or fiber filling of a duvet tops any other material in warmth. Having a warmer blanket on your bed can save on energy costs as the heat can be turned down much lower. If concerned with summer heat there are duvet options which provide less warmth and still allow breathing room. This is a matter of personal preference.
• Duvets are made using mostly natural materials that are harmless to the environment. Another great green option for updating your home according to today’s trends, earth friendly.
• Duvet blankets have proven to be greater in quality and outlast other blankets by years. It is not a stretch to think of your purchase lasting at least five years and possibly much longer without losing fluff or fill.
• The comfort offered by duvets is unmatched as the fibers conform to the body and rest nicely. This is the driving factor behind many peoples decisions for buying a duvet.

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