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6 Ways To Improve Your Sleep Quality

Getting a good night’s sleep is fundamental to our well-being. Mornings are better after a long sleep. If you find your sleeping pattern has gone all over the place due to the summer, don’t worry! We’ve listed 6 ways to improve your sleep quality!

Ways to improve your sleep quality
Photo Credit: Andrea Piacquadio (Pexels)

1. Cut Down The Coffee

We all love coffee; it wakes us up and gives us a much-needed boost. However, we’re here to spill the beans on a fact. To improve your sleep quality, coffee consumption needs to be reduced. Two coffees a day is fine but if you don’t drink any caffeine in the evening then you should be able to sleep well.

If you really do love coffee, we recommend switching to decaf. It tastes the same, but it won’t keep you up all night!

2. Exercise Routinely

Athletes will be the first to tell you that a good exercise plan improves sleep quality. Exercising makes people less prone to lay in bed at night for hours and increases sleepiness after a session as it relaxes you. Furthermore, scientific research does indicate exercise does reduce sleep disorders such as insomnia.

3. Maintain The Quality Of Your Bedsheets and Bed Linen

Everyone loves the smell of freshly cleaned bedsheets and bed linens. They are inviting and make your bed all cosy! They also improve your sleep quality!

In addition, maintaining your bedsheets and bed linens reduce the chance of back pain and stiffness developing.

If you need your bedsheets and bed linens properly laundered and cleaned, don’t sleep on a laundry service like Laundryheap! Just book a service with us and within 24 hours, we’ll return your items all clean!

4. Take a Shower or Bath Before Sleeping

One of the best forms of self-care is taking a shower or a bath. It improves the mind and helps you stay relaxed before you sleep as you are going to bed much cleaner and getting rid of all the sweat and body odour.

5. Create a Relaxing Environment In Your Room

Before bedtime, your room should have a relaxing environment. Make sure the lights aren’t too bright, the TV isn’t on, or the temperature is adjusted accordingly. If your bedroom feels like paradise, your sleep quality will improve.

6. Relax Your Mind

Perhaps the most important factor to improve sleep quality is staying relaxed. Clear your thoughts and meditate. It’s unhealthy to go to sleep when you are feeling stressed thinking about tomorrow. Avoid social media because scrolling and reading your newsfeed can further delay your sleep. Also, the light from your phone distracts your brain.

It goes without saying that sleep is crucial for the mind and body. It’s no surprise that bad sleep is linked with bad health. Follow these 6 ways to improve your sleep quality and you’ll no doubt wake up feeling happier!

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To learn more about Laundryheap, visit our website or download the free app on iOS or Android.


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5 Tips To Sleep Better In The Heat

The British summer is soaring. We all love ice cream and picnics, but the high temperatures can disrupt our sleep. Sometimes even opening all the windows and using a fan doesn’t make a big difference. In this blog, we’ll go through the things you can do to sleep better in the heat.

summer nature flower

1. Stay Hydrated

In the middle of a heatwave, it’s always best to stay hydrated with cool water. Your body is sweating throughout the day and by drinking water, you are replenishing the fluids lost from all the sweating. Carry a bottle of water with you and stay hydrated as it also helps to sleep better in the heat.

drinking water and staying hydrated

2. Stay Active

We feel you. The heatwave does exhaust our energy levels. You’d be forgiven for thinking napping restores our energy but it will make sleep difficult at night. Instead, you should stay active by going for walks and even for a jog. You will get better sleep if you feel tired.

Exercising in the summer. cyclist.

3. Use Less Electricity In Your Room

If you’re not watching TV, turn it off because it will only spread more heat around your room. You want to prevent heat from building up in your room so use less electricity. At night-time, open your windows to allow the air to circulate all around.

TV remote. turn off tv to sleep better in the heat

4. Lower Your Body Temperature

Before you go to sleep, go for a quick cool shower so your body’s temperature goes down. Not only do cool showers help you to sleep better in the heat but they also have health benefits as they help improve blood circulation and help the muscle recover.

Tips to sleep better in the heat - shower

5. Choose The Right Bedding

The key to a good night’s sleep in the heatwave is to choose the right bedding. The general rule of thumb is to use thin cotton sheets as these absorb sweat better.

We all love the smell of fresh bedding, and it does make for a cosy sleep so make sure you are washing your bedding regularly in the summer. If you need help, just get in touch with Laundryheap and we’ll launder it for you!

tips to sleep better in the heat - use right bedding

Summer is usually welcomed with open arms as it presents a lot of fun activities. However, it’s important you follow these 5 tips to sleep better in the heat. Sleep is important for the mind and to stay productive the next day.

We hope you have a great weekend!

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To learn more about Laundryheap, visit our website or download the free app on iOS or Android.


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Tips To Manage Stress

April is Stress Awareness Month, but these last two years have been quite challenging and understandably stressful. With all the balancing between work, family and house chores, it’s okay to feel stressed but it’s more important you follow the tips to manage stress.

In this blog, we will present you top tips to manage stress.

  • Physical Activity
  • Eat Well
  • Get Good Sleep
  • Book A Laundry Service
  • Make Time for Yourself

Physical Activity

A top tip to manage stress is physical activity; put on your headphones, listen to your playlist, and go out for a walk. The warmer weather calls for more time outside so make the best of it.

You can even go out for a jog or use the gym for stress relief. Exercise releases endorphins shifts your energy to positivity and improves your mood to manage stress. Set your fitness goals to keep yourself motivated.

Don’t worry about your dirty gym laundry, we’ll do the heavy lifting by doing your laundry for you!

Manage stress by jogging

Eat Well!

We’ve all been there. When we are having a bad day, the first thing we do when we are free is rush to the fridge and start to stress-eat. This feels good now, but it adds to the stress in the long term.

Maintaining a good diet is the key to stress management. Cut down the caffeine. Drinking Chamomile tea is highly recommended for stress relief as it helps relaxation.

We are approaching the summer so even the basics like staying hydrated help in managing stress.

Another good tip to manage stress is keeping your Vitamin D in check; eat eggs and mushrooms. Eat a healthy amount of broccoli and green beans as they are excellent for stress relief.

Healthy Eating to manage Stress

Get Good Sleep!

Getting a goodnight’s sleep is not only good for the heart but it helps us wake up in a good mood, stay productive and recharge our battery. Waking up tired makes us more stressed.

To manage stress and your sleep, we recommend sleeping at the same time daily and getting at least 7-8 hours of sleep. Turn your phone off as they are a distraction and will only keep you awake.

The key to a goodnight’s sleep could be your bedsheets and linen so make sure they’re comfortable, fresh, and cleaned!

Bedlinen, tidy sheets.

Book a Laundry Service

Laundry is a never-ending chore and if you have kids, work or a busy lifestyle, a mountain of dirty clothes can be stressful.

However, it doesn’t have to be stressful. Managing your laundry is a great stress relief and we at Laundryheap love to help.

Our services aren’t just limited to laundry; we also offer dry cleaning and ironing.

Simply book a service with us, schedule a collection and you’ll get your laundry back in 24 hours.

No hassle, no stress! A very basic tip to manage stress is to simply feel good and with freshly cleaned and well-ironed clothes, you’ll feel happier!

Book Laundry Service for stress relief

Make Time for Yourself

When you get stressed, it’s okay to take a break and make time for yourself. Don’t overwhelm yourself with daily responsibilities and chores. Reading a book, travelling to new places, shopping online and meeting friends are all proven to be great stress relievers.

Doing things we love is a great tip to manage stress and one we strongly recommend.

Manage Stress by making time for yourself

We hope your stressful days are less frequent. If you do get stressed, remember to follow the tips above to manage your stress.

Eat well, stay active and book with Laundryheap so you have more time to pamper yourself!

Visit the website or download the free app on iOS or Android!

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Create the perfect environment for a good night’s sleep 

Photo by Karolina Grabowska from Pexels

Getting a good night’s sleep is essential to our everyday health and wellness. But it isn’t always easy to fall asleep. Creating the perfect sleep environment is the first step to achieving a good night’s sleep. 

  • Make sure that your bed is comfortable
  • Change your bedding
  • Declutter
  • Remove electronics
  • Create a sanctuary 
  • Experiment with aromatherapy 
  • Darken your room
  • Decrease the temperature
  • Silence any noise

Make sure that your bed is comfortable 

The first step in creating the perfect sleep environment is to make sure that your bed is supporting you. Do you find yourself wasting hours trying to find a comfortable sleeping position? Or wake up with a stiff and sore body? If so, you may need to invest in a new mattress and/or bed. Our bodies respond differently to different mattress firmness, so explore different options before you commit to one. You may find that your current mattress is too firm or soft for your body. If your bed is old, or ill built, consider getting a new one that is strong and unlikely to fall apart. You want a bed that makes you feel comfortable, safe, and completely as ease. 

Image by Ketut Subiyanto

Change your bedding 

Getting into a bed with freshly washed sheets is one of the greatest pleasures in the world, and can immediately make you feel as ease. Your bedding should be cleaned every two week to get rid of lingering bacteria and dead skin cells. To enhance the calming effect of fresh bedding, buy a detergent that you like the smell of. This will help you to feel happy and relaxed as you drift into sleep. 

Image by Pavel Danilyuk

Declutter 

A cluttered room causes a cluttered mind. Your bedroom should be your sanctuary for sleep and nothing else. You should not be keeping any items in your bedroom that could distract you, most importantly exercise equipment and work materials. Instead, move all potential distractions to another room in your home where you do not have to see them, and therefore think about them. Out of sight, out of mind. 

Photo by Vlada Karpovich from Pexels

Remove electronics

Part of removing all distractions from your bedroom is removing all electronics. There should be no technology, including a TV, in your bedroom, and you should be avoiding it an hour before you sleep as well. Technology emits a blue light that suppresses the melatonin levels in your body that help you to sleep. Additionally, the content consumed on technology is likely to keep you awake due to its level of engagement, leaving you alert hours after you’ve put your phone down. Instead, switch off all of your technology, leave it in another room, and let your bedroom be a place of relaxation.

Create a sanctuary 

Your bedroom should be the most relaxing area in your home for you. As such, you should decorate it in a way that makes you feel at ease. For most people, this includes calming colours, soft furnishings, and maybe even a couple of plants. You want your bedroom to make you feel comfortable and safe, so decorate your room to reflect this. At the end of the day, when you enter your room, you want to instantly want to crawl into bed and drift off into a relaxing slumber. 

Experiment with aromatherapy 

Aromatherapy is the process of using aromatic materials, such as essential oils, to improve your psychological and physical wellbeing. Aromas, such as lavender, chamomile, and ylang-ylang can help create a serene environment that relaxes your body and mind and helps you drift off more easily to sleep. Try experimenting with a couple of essential oils, perhaps using them in a diffuser, to see if they have a positive impact helping you sleep. 

Photo by Mareefe from Pexels

Darken your room  

It’s best to sleep in the dark as this is when we produce melatonin, which helps relax the body and enables us to sleep. Our bodies are sensitive to light, and when it is bright we assume that we should be awake, regardless of what time it is. To ensure that your bedroom is perfectly dark invest in a pair of quality, well-lined, curtains and/or a blackout blind. This will help keep out any early morning sun or street lights. For further protection, you may want to keep an eye mask on hand for when light may break through your curtains. 

Photo by Mo from Pexels

Decrease the temperature

As the evening progresses your body’s temperature naturally drops to prepare you for sleep and begin the production of melatonin. If your room is too hot, draughty, or cold, you will find it difficult to fall asleep. The optimum temperature for your bedroom is 16-18 degrees Celsius. Curtains and/or blinds will help with cold and draughty rooms as they block out any wind coming from your window. For particularly draughty rooms you may want to buy a draught excluder to prevent air from your home being blown under your door. If your room is too hot, try cooling it down by opening a window and encouraging air flow into your room. Use a duvet with a lower tog and cotton sheets that are more breathable. Finally, tie back long hair and make sure that you stay hydrated. A room that is a comfortable temperature will help send you in to a comfortable sleep. 

Photo by William Fortunato from Pexels

Silence any noise 

The final way to create the perfect atmosphere for a good night’s sleep is to silence any noise. Sudden, loud, and repetitive noise can hinder, awake, or startle us from sleep, leaving us feeling groggy and less refreshed the next day. Some noises are beyond our control, such as traffic or other outdoor noises. The best way to combat this is with double glazing that helps to muffle the sound. For the summer months, and for extra noise pollution protection, try using foam earplugs.

Photo by Carlos Caamal from Pexels

Don’t let laundry get in the way of a blissful nights sleep. Let us take care of it for you. Book your Laundryheap order today by heading to the Laundryheap website or downloading the free Laundryheap app.


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New Year Advice For Starting Fresh

With the new year fast approaching, many people start to look to January as a time for a change, for a fresh start, and for ways to improve there life. Change can mean different things to different people, depending on how you currently live your life. Whether you require a new work out regime or want to spend more time with the people closest to you this year. Rest assured these pointers will help you get a hold of those dreaded January blues.

  • Let go of last year
  • Be specific about what you want
  • Start getting organised
  • Be nicer to people
  • Get that blood flowing
  • Sleep more
  • No more unnecessary distractions
  • Strengthen relationships that matter to you

Let go of last year

Often people who want to start fresh are held back by the knot of previous failures, involvements, feelings, obstacles. We cannot go for that job because of the last job rejection we got, or we cannot find time to visit our parents because we have too many other commitments.

If you are looking to start fresh this new year, you must get rid of all of this old baggage. A fresh start demands a clean slate. Let go of last year, and start anew in your mind. 

Be specific about what you want

The main reason resolutions fail is because they are non-specific. So many people go into the new year claiming “new year, new me”, with no specific direction as to how they plan to change. Why not try “new year, new strict meditation schedule to abide by”?

Aim to have a quantifiable goal, a date, and a series of checkpoints to complete to get yourself there. If you are serious about achieving your goal in the new year, you need to have a clear plan for how you are going to do it.

Start getting organised

As well as being specific about the main change you want to achieve this year, you must make sure all the other elements of your life are in good order. If you want to increase work productivity or cut down of junk food, then make sure you have the housework schedule organised!  

Having unwanted stresses and disturbances from other areas in your life can be a trigger for abandoning your new routine. Try to make sure you have a handle on other parts of your life to allow you to focus on changing the parts you don’t like.

Be nicer to people

It is no secret that giving to others is one of the best ways a person can feel truly fulfilled. Whether that comes in the form of giving to charity or simply smiling at someone on your morning commute. It will make them feel better, and as a result, you will feel better. No matter where we are, there are no shortages of people, causes or organisations that could benefit from our help and kindness.

Get your blood flowing

This tip applies to people whose main focus is related to their physical health and those who aren’t particularly looking to improve this. Doing regular exercise helps you in all walks of life. Staying active increases the production of endorphins, which help produce positive feelings. These positive feelings will serve you well on your journey to change. 

If physical fitness is top of your new year improvement agenda, then make sure you find a routine that works for you. Once you’ve found that perfect formula, make sure you stick to it! 

Sleep more

It is hard to be productive when you are exhausted. That’s because a good nights sleep is just as important to our health as regular exercise or a healthy diet. The best way to stick to your goals this new year is by getting a good rest at night.

There are a few ways you can ensure you can sleep better, try replacing your pillow, or reducing your blue light exposure in the evenings. We know what your thinking, I have to get off my phone in the evenings, no way! Fear not, if you can’t live without your phone, there are ways to stop blue light without having to go cold turkey. Download apps that block blue light on your smartphone. These are available for both iPhone’s and Android models. 

No more unnecessary distractions

If social media is distracting you, get rid of it. If it’s the television, get rid of it. Even if its the sound of the clock ticking in your study room, get rid of it. 

You will find more time to focus once you have gotten rid of unnecessary distractions. Focus on the thing that matters most. In this case, concentrate on how you are going to improve this year. Feel free to take breaks and indulge in your guilty distractions, but always return to focusing on what’s important.

Strengthen relationships that matter to you 

Sometimes we get lost in the chaos of our own lives and forget to spend time with our loved ones. Having people to connect with helps lower stress levels and gives you someone to confide when you are unsure about your choices.

We know life can get in the way sometimes with stuff like work, kids, and chores to be taken care off. Why not use Laundryheap to help free up some time? We can take care of all your laundry troubles and have your clothes returned to you within 24 hours of us collecting them.