12 Tips on How to Create a Relaxing Bathroom

Who does not want to have a nice, bright bathroom with a huge bath where a long, relaxing bath can be prepared at the end of a hectic day at work?

Who does not want to enter into a bathroom that looks as if it has come from those fancy magazines that we all like to read?

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12 Must Try Hacks for a Relaxing Bathroom

Final Thoughts

Yes, we would all like to have a nice bathroom, and you know what? We all can! Perhaps you do not have the money to afford yourself a whole new bathroom, but you sure can find the time and effort to use what we have to share with you in the following article.

Today, we will share 12 brilliant hacks that will enable you to make your bathroom appear more welcoming and relaxing without too much effort or money. Are you interested to find out more?

Do you have a relaxing bathroom, or is your bathroom small, dingy and smelly?

When someone says a relaxing bathroom, we immediately think of a huge, bright, nice-smelling bathroom with perhaps colorful walls, a big mirror, clean and fresh towels and a beautiful view. However, not every one of us has the opportunity to own a bathroom such as this one. Is perhaps your bathroom small, or dingy or even smelly?

A bathroom that is any of those things cannot be a relaxing one. There is no possible reason why you would feel relaxed and calm in a bathroom such as that one.

12 Must Try Hacks for a Relaxing Bathroom

1. Use good lighting

You cannot do much if your bathroom is small, but you can change the light that perhaps is making your bathroom appear even smaller than it is. Plus, a good lighting will make your bathroom appear more welcoming, and you will have an opportunity to do your makeup under some good light for a change.

Make sure that you have as much as natural light as possible as well. Move anything that might be in the way of the light entering your bathroom through the windows.

2. Get a relaxing bath pillow

If you are a fan of those lovely, long baths to which you add bath salts and bath bombs from your favorite brands, then the only thing that you might be missing is a pleasant and relaxing bath pillow. You can find lots of different bath pillows, and you just need to find the one that fits your neck and head perfectly and helps you to maintain a physiological and relaxing body position in the bath without having to deal with those painful muscle cramps afterward.

See also: Top 10 Best Bath Pillows

3. Add different textures

Add a fuzzy, soft piece of rug in front of your bathroom. Include some textured tiles and even a piece of wood to which you can attach your bathroom mirror. Add some metallic bathroom decorations and some stone pieces as well. Play with the different textures that you have on hand to create a relaxing and welcoming environment.

4. Buy yourself a beautiful bath caddy

Do you like to kick back and relax in the bath and so some reading? Or do you, perhaps, want to take your bedtime drink with you in the bath? Then the good, old bath caddy is the thing that you are missing. Buy yourself a good bath caddy or create it yourself, the choice is up to you. All that we know is that we just cannot relax without our bath caddy!

5. Decorate by using baskets

We often find ourselves with little to no space where to put our personal things in the bathroom. Where are you supposed to put all that makeup plus hairstyling supplies, your curling iron and still have a place for your towels? How about buying some beautiful baskets where you can store all those things and more without having to worry about space any more. Plus, they would look great as a part of your bathroom decoration which is always a plus!

6. Do not hide your towels

Towels can add to your decoration as well, especially if you own some of those fuzzy, colorful towels that you would instead show off than hide. Add some shelves on the walls where you can roll and display your towels. Plus, this way you will have your towels always within reach which might save you some time that you can use to relax in your bath a little bit more.

7. Add some relaxing paint

We are used to having white walls and tiles in our bathrooms, but how about we add a little color for a change? Keep the color to a minimum – perhaps use some peachy or baby blue, baby pink or even bright yellow colors to keep your bathroom appear more relaxing, clean and stress-free without too much effort.

8. Get a rain shower head

Enough with the old, plain shower head – your shower deserves an upgrade so why not get the fantastic, most wonderful rain shower head for a change? Not only will it help you relax your whole body, but it will also make your bathroom appear more luxurious and who does not want that?

9. Buy portable speakers

A lot of us like to listen to music while they take a shower or take a long bath. Using your phone to do so is not a very good idea, so why not get yourself some portable, waterproof speakers that you can add to your bathroom? Listen to your favorite music, relax and have a good time with your new portable speakers!

10. Add a dimmer switch

Yes, great lighting is a must however sometimes you just need to have a dimmer switch at your hand so that you can dim the lights, sit in your bath and drink wine in peace. Go ahead and add a dimmer switch to your bathroom – you will never look back.

11. Get an oil diffuser

How about enjoying a little bit aromatherapy while you take your relaxing bath? We recommend trying some lavender or lemongrass oil which you can add to your oil diffuser! If you're tired of those nasty smells in the bathroom! This hack will cover all those smells for sure, and reduce your stress levels at the same time.

12. Add some plants

Bring a little bit of nature in your bathroom by adding some of your favorite plants. They do not have to take up the whole space, and some small, cute plants can do the trick as well. You can add them to your window so that they can get all the light that they need or you can add them to the mirror and add a bit of luxury to your bathroom.

Final Thoughts

Everyone can make their bathroom appear cleaner, more relaxing and enjoyable with the right tips, which is precisely what we have shared with you in today’s article. These 12 fantastic tips cover everything from decoration, lighting, paint, plants and essential oils being used in the bathroom and what is their purpose. 

You might have thought that you did not need any plants in your bathroom but take a second guess – perhaps you are wrong. Increase your relaxation and reduce your stress levels as soon as you enter your new bathroom – you will be amazed at the excellent results!

The post 12 Tips on How to Create a Relaxing Bathroom appeared first on The Sleep Holic.

How Many Apneas and Hypopneas per Night is Normal?

Sleep apnea is a disorder that's experienced more often and by more people than one would expect; it causes a person to stop breathing periodically during sleep, normally for around 10 seconds or longer. These 'events' can happen as little as a couple of times during sleep, or more than a hundred times in more severe cases.

When a person stops breathing during the night they will wake up, because the brain will be forced to get their body to start breathing again.

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Learn More About Sleep Apnea and Hypopnea

Frequently Asked Questions

Treatment for Sleep Apnea

Conclusion

Usually a person won't realize that they have woken up but will find that they are still tired the following day, despite going to bed early. This causes many health problems and can lead to depression.

Learn More About Sleep Apnea and Hypopnea

It is found that 2% to 4% of the world's adult population is affected by sleep apnea. Many of the people who experience sleep apnea also develop cognitive dysfunction as well as neuro-behavioral dysfunction. Memory impairment, concentration problems and mood swings are also associated with sleep apnea.

Sleep Apnea Can be Experienced in 3 Forms:

• Central sleep apnea – Central sleep apnea, in general, is experienced less commonly than obstructive sleep apnea. It happens when the brain fails to signal the breathing muscles. Normally conditions that influence the brain stem can be pointed out as the cause of central sleep apnea.
• Obstructive sleep apnea – A complete or partial airway blockage while sleeping is the reason behind obstructive sleep apnea. A person's fatty tissues of the neck or the tongue will fall into the back part of the mouth because during sleep the throat muscles relax. This leads to blocked airflow.
• Mixed sleep apnea – This form of sleep apnea consists of a combining of central sleep apnea and obstructive sleep apnea.

See also: Best Tea for Sleep Apnea

Frequently Asked Questions

How Many Apneas per Hour is Normal?

A rate of 0 to 5 sleep apnea events per hour is considered normal. 5 to 14 sleep apnea events would be classified as mild sleep apnea and 14 to 29 events an hour is moderate sleep apnea. 30 or more sleep apnea events per hour is classified as severe sleep apnea.

Your doctor will make an evaluation based on your signs and symptoms or refer you to a sleep disorder center for further care and treatment (read also how to talk to your doctor about your sleep).

What is Hypopnea?

Hypopnea is a partial closing of the airway. In the event of hypopnea, the airway closes and reduces breathing by anything between 30% and 89%. Hypopnea events also last for around 10 seconds.

What is Apnea Hypopnea Index?

The Apnea-Hypopnea Index is a way to classify a person's sleep apnea severity. It is measured by calculating the number of sleep apnea events and hypopnea events that a person experiences during their sleep and then dividing that amount by the hours of sleep the person had. The higher the Apnea-Hypopnea Index result, the more severe their sleep apnea is.

What is Considered Severe Sleep Apnea?

When a person experiences 30 or more sleep apnea events per hour, their sleep apnea is considered severe. Severe sleep apnea is a very serious condition and poses great risks to the sufferer's health. Heart disease and diabetes can be connected to severe sleep apnea. More importantly, in recent studies it was found that people who experience severe sleep apnea could be more at risk for serious and fatal conditions like cancer.

Treatment for Sleep Apnea

The best treatment for sleep apnea would be a drastic lifestyle change. Regular exercise and quitting smoking would be the first recommended changes. Avoiding alcohol 4 to 6 hours before going to bed should also be considered.

Some simpler changes like getting an ideal sleep apnea pillow, sleeping on the side and ensuring proper ventilation in the bedroom are suggested. If a person has mild or severe sleep apnea a continuous positive airway pressure (CPAP) machine would be considered. It's a mask that's attached to a machine with a hose and placed over the nose. The CPAP machine will blow air into the nose and prevent the wearer from waking up during the night. The machine will record the person's AHI and help them monitor their condition.

Conclusion

Sleep apnea is a dangerous and serious condition. It shouldn't be ignored and anyone who experiences sleep apnea during the night should consult a doctor. Leaving this condition untreated not only leaves the sufferer very tired during the day (a hazard in its own) but could lead to fatal health problems.

The post How Many Apneas and Hypopneas per Night is Normal? appeared first on The Sleep Holic.

How To Talk To Your Doctor About Your Sleep

Sleep goes hand-in-hand with a balanced diet and an appropriate exercise plan to ensure the body stays healthy and is at a lower risk of chronic disease. Recent data by the Centers for Disease Control and Prevention reports that as much as 35% of adult citizens are failing to obtain a minimum of seven hours sleep per night. Sleep deficiency has many causes, with insomnia being an especially concerning factor amongst the general population. Data from the Journal of Clinical Sleep Medicine explains that around 30% of the worldwide population suffers from one or more symptoms associated with insomnia.

The first step to overcoming insomnia and better attending to your sleep requirements is to pay a visit to your doctor if you find yourself rolling around at night, with sleep seeming like a distant reality. Being prepared for your visit to a doctor will help you better target your sleep difficulties, and also ensure a better approach to treating your insomnia.

Recommended reading: Best Tea for Sleep Insomnia

A Guide to Discussing Sleep Problems With Your Doctor

Preparing for Your Visit

You should make some initial preparations to ensure your doctor’s visit provides for a better outcome. Ensure you know what you need to share with your doctor, including a list of current medication you are taking, and a list of existing medical conditions that you have been diagnosed with.

Insomnia has been linked to stress, endocrine problems, neurological disorders, cognitive issues, and more. Stimulants, such as amphetamines, B-agonists, and caffeine, also have adverse implications on a person’s ability to sleep well. Take any medication you are currently on with you to the doctor’s office and any recent test results that may provide details about recently diagnosed health conditions.

Important Sleep Information and Experiences to Share With Your Doctor

While at the doctor’s office, a series of questions may be asked to help the doctor determine what the underlying causes of a patient’s insomnia may be. The doctor needs to identify the severity of the patient’s insomnia and will try to learn if you are having problems falling asleep or instead of staying asleep during the night.

Furthermore, the doctor will also need to know if any daytime complications develop due to your sleeping troubles, such as continually being faced with fatigue, or finding concentrating difficult due to the poor sleep you suffer from at a chronic level. Additionally, you should also mention to your doctor how long you have been experiencing symptoms of insomnia, and how frequently you experience them. Additional information, such as if your sessions of insomnia correspond to factors such as menstruation cycles, seasons, or other factors, can also help the doctor make a more accurate diagnosis.

See also: Best Sleep Apnea Pillow Reviews

Conclusion

Sleep deficiency can cause hazardous effects on your wellbeing and can be caused by many factors. When signs of insomnia develop, it is essential to attend to the underlying causes. A visit to your doctor’s office can help you identify the possible causes of your insomnia and provide a more active approach to alleviating your symptoms.

The post How To Talk To Your Doctor About Your Sleep appeared first on The Sleep Holic.

Dangers of Sleeping with a Blanket over the Head

All people are different and our bedtime rituals differ, but we have one thing in common – we cover ourselves with a blanket (or more of them) when we’re in bed. Getting under the covers is one thing, but many people love sleeping with a blanket over the head. If you also have a habit to do that, this article lists all the reasons why you should stop.

It’s in Human Nature to Cover During Sleep

When was the last time you went to bed without covering yourself with a blanket or other type of covering? The answer is most likely – NEVER. It seems odd to go to bed without getting under a blanket like it’s some sort of an unwritten rule.

One paper explored sleeping arrangements worldwide and it also included some foraging and non-foraging people who live in hot climates near the equator. Results showed that only nomadic foragers regularly sleep without any coverings. All other people across the globe use blankets, duvets, or other covering types when they sleep.

Blankets aren’t just protecting us from the cold, they can be therapeutic too. Tucking yourself into a warm, fuzzy blanket can be a wonderful way to manage stress and anxiety. That said, you should still avoid covering yourself over the head. Why? Here are some of many reasons to break this habit.

1. Brain Damage

This is not a joke; covering your head while sleeping can contribute to brain damage. Evidence shows that 23% of people who sleep with their head under the covers develop dementia. Dementia is a term that refers to a decline in mental ability severe enough to interfere with daily life.

Alzheimer’s disease is the most common form of dementia and millions of people are affected by it. The reason why people who cover their head while sleeping are at a higher risk of dementia is restricted airflow through mouth and nose. That way, you’re not getting enough fresh air that your brain needs to function properly. When happened over a long period of time, it could lead to these unwanted consequences.

2. Unclean Air

Even when you sleep, the body and brain still need air. However, when you’re covered by a duvet or blankets (or whatever you use), you don’t inhale clean or fresh air because you create a womb-like residence under the covers. As a result, you inhale dirt, dust, and bacteria that are buried underneath your blanket. Basically, this seemingly innocent habit creates a dust-filled bubble for your breathing. Not appealing!

3. Difficult to Fall Asleep

Covering your head may impair quality of sleep and lead to insomnia, yet another common sleep problem in the United States and other parts of the world. How does this habit contribute to insomnia? It could be down to overeating. Although it’s probably comfortable to be tucked in like a burrito, some people may find it difficult to sleep when they’re feeling too warm or even sweating. Plus, it could be also difficult to sleep when covers over your head don’t allow you to breathe properly.

See also: Best Tea for Sleep Insomnia

4. Suffocation Risk

Even though covering your head while sleeping may seem incredibly comfortable, it carries certain risks too. One of these risks is suffocation, particularly if you already have some underlying condition such as asthma, sleep apnea, or cardiac disease. People who have these conditions, including some type of lung disease, are at a higher risk of suffocation when they cover their head while sleeping.

5. Sleep Apnea Risk

Sleep apnea is a sleep disorder that occurs when a person’s breathing is interrupted during sleep. Figures show that 42 million Americans suffer from sleep-disorder breathing and 1 in 5 people have sleep apnea . Not only does covering the head during sleep increases risk of suffocation in persons with sleep apnea, but this habit can also trigger or increase the risk of the common sleep disorder. Why? Again, restricted airflow is to blame.

See also: Best Pulse Oximeter for Sleep Apnea

6. Lack of Alertness in Emergency Situations

The last thing you want while sleeping is to hear noises or face any sort of distraction. But, sometimes that’s necessary because it keeps you alive. Covers over your head reduce the influence of outside stimuli. In turn, you don’t hear some noises or notice any weird smells. This can be a bad thing in emergency situations including fire, break-ins, and other scenarios.

A seemingly innocent and comfortable habit of covering your head in bed can bring many risks. To avoid these unfortunate scenarios, avoid covering your head while sleeping. Your body and brain will love fresh air, especially if you have a humidifier in your room.

The post Dangers of Sleeping with a Blanket over the Head appeared first on The Sleep Holic.

How to Prevent Snoring at Night Naturally (For Good)

f you snore at night, you know how embarrassing it can be, but you're not alone. About 30% of adults older than 30 snore and roughly 40% of middle-aged people are snorers.

Also, if you snore, you could be one of many who has OSA (obstructive sleep apnea) which could lead to high blood pressure, the risk of heart attacks and affect your sleep quality, a problem that could create health-related issues.

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Understanding What Causes Snoring

The Top 3 Permanent Natural Remedies for Snoring

Conclusion

Treating snoring is about more than just sleeping quietly at night, it is a health-inspired decision.

Understanding What Causes Snoring

Snoring is not something we can control. You snore when the flow of air through your nose and mouth is physically obstructed. This can be caused by blocked airways (OSA) or your tongue falling to the back of your mouth when sleeping on your back.

The Top 3 Permanent Natural Remedies for Snoring

There are numerous over-the-counter snoring medications for sleepers, but these OTC medications are not suitable for everyone. That is where these natural inexpensive natural sleep remedies for snoring come into play.

See Also: Best Stop Snoring Devices Reviewed

1. Yoga

Yoga might not be associated with treating snoring, but it can be an effective way to help prevent snoring and improve sleep quality. Yoga focuses on breathing and could help strengthen your upper airway muscles. Yoga also increases blood circulation –  beneficial for keeping your air passages open. Yoga is a safe treatment with no side effects, only benefits - more than 50% of people who do yoga says it improves sleep.

Method

The best yoga practices for snore treatment would be pranayama exercises, the roaring lion pose and doing the Om mantra.

2. Aromatherapy

Aromatherapy uses essential oils and aromatic plant extracts for healing purposes. It has been proven that aromatherapy helped dementia patients to sleep much better, with more than 80% of people in a recent test reporting that their snoring was treated. It is believed essential oils can increase blood flow to the palate that increases the palate's stiffness and thereby reduces snoring.

Method

There are many essential oils to choose from that could possibly help treat snoring. Here are some of the best options:

• Peppermint Oil - Add 2 to 3 drops to a glass of water and then gargle it for 3 minutes just before going to bed. Just don't swallow!

• Marjoram Oil - Put a drop or 2 on a q-tip and apply under your nostrils just before bed.
• Eucalyptus Oil - You can apply a few drops to the rim of your nose a little bit before going to sleep.

3. Acupuncture

Another snore remedy from the Chinese culture is acupuncture. Acupuncture can help to cure snoring in a natural, safe way. After only one treatment snoring can be decreased up to 50%. With acupuncture, the blood vessels are dilated to let oxygen in, and this supports the tissues in your nostrils, which helps to reduce congestion in your airways.

Conclusion

Snoring is a more serious problem than we think, but it can be treated. Try these three simple but effective and natural methods, and you're sure to have a better sleep at night.

NOTE: If you still snore after utilizing these natural remedies, consult a doctor right away as it may be a sign of something that requires immediate medical attention.

Sources

• Yoga for Better Sleep - Harvard Health Publishing
• How to Stop Snoring
• Treatment options for snoring and sleep apnoea

The post How to Prevent Snoring at Night Naturally (For Good) appeared first on The Sleep Holic.

Spindle Mattress Review – 100% Natural Latex Bed

5 Easy Tips to Manage Neck Pain Induced by Stress & Anxiety

The neck has a very important job, its muscles run from the base of the skull to the upper back and work together to bend and move the head. They also assist in breathing. Although the primary function of the neck is head movement, muscles in this area also participate in the maintenance of blood flow to the brain and other functions.

It’s not uncommon for people to experience pain due to all sorts of reasons including stress and anxiety. Throughout this post, you’re going to learn how to get rid of neck pain that is caused by anxiety and unmanaged stress.

How Does Stress and Anxiety Cause Neck Pain?

Before we discuss different ways to manage neck pain induced by stress and anxiety, you’re probably wondering how they can cause this discomfort in the first place. A large review from the November 2016 issue of the Journal of Psychosomatic Research analyzed 28 studies with 39,166 participants and found a strong relationship between stress and chronic nonspecific neck-arm pain.

While more research is necessary to elucidate the connection between stress and neck pain, it could be down to the muscle tension itself. During periods of intense stress and anxiety, the muscles in your neck become tense. This muscle tension is particularly expressed in the neck, shoulder, and back area. The bigger the stress, the more tension and it eventually leads to pain and discomfort.

Top Stress-Related Neck Pain Remedies

Now that you know the underlying mechanisms associated with neck pain and stress, let’s proceed to find out how you can manage it.

• Get a Massage

Massage is one of the best ways to alleviate stress and anxiety, but also to decrease the intensity of pain in your neck. Allowing someone to give you a nice massage relieves strain, exhibits relaxing effects, and it allows you to move your head without feeling discomfort. Benefits of massage for neck pain are scientifically proven. A study from the Clinical Journal of Pain found that subjects from the massage group experienced improvements on the neck disability index and on the symptom bothersomeness scale after 10 weeks. Scientists concluded that massage is a safe and effective way of alleviating neck pain.

• Neck Stretching

The link that connects neck pain and stress is tension in this area, so the key is to find a way to alleviate this tension. This is where neck stretching exercises step in. A growing body of evidence confirms that a regular stretching exercise program can decrease neck and shoulder pain, improve neck function and quality of life in people with chronic pain in these areas. When performed on a regular basis, stretching exercises for the neck can loosen muscle tightness and maintain or expand the range of motion for the neck. The internet is a great source of neck stretches, but you can also consult a personal trainer.

• Meditation

Meditation is an ancient practice known for the amazing potential to help people manage stress. You need to sit properly, without hunching or slouching, take deep breaths and focus on them while letting go and avoiding thinking about problems or anything else. The whole process allows you to free your mind and soul, it makes you feel better. A little-known fact is that meditation can help manage neck pain as well.

A study from the Journal of Pain found that meditation is an effective treatment for reducing chronic neck pain and not only does it produce relief, but allows you to cope with pain more effectively. Plus, meditation alleviates psychological distress and you already know mental health and neck pain are connected.

• Quit Smoking

You’re probably wondering what smoking has got to do with stress and neck pain and the answer would be – a lot. You see, evidence shows that smoking can aggravate symptoms of anxiety and depression. Since your mental health is linked to neck pain, it’s obvious this unhealthy habit has an indirect contribution to pain and discomfort in this area.

Lately, some studies have been pointing to a more direct link between smoking and neck pain too. One research found that smoking is a risk factor for chronic neck pain because it worsens degenerative disc disease in the cervical spine. Get rid of neck pain and decrease the risk of many other, potentially dangerous diseases, by firmly deciding to quit smoking.

• Exercise Regularly

If you want to de-stress and alleviate neck pain at the same time it’s a wise idea to incorporate regular physical activity into your lifestyle. No, this doesn’t only refer to neck stretches, but proper workout routine. Exercise releases endorphins which dull pain and make you feel good. Some studies show that women who engaged in strength training experienced improvements in pain, flexibility, and discomfort unlike those who didn’t exercise. The choice of exercises depends on you. Start by low-impact activities so you don’t put pressure on your neck, then gradually challenge yourself.

Our Final Thoughts

Stress and anxiety are strongly connected to neck pain which explains why millions of people complain about the pain and discomfort in the cervical spine. This post presented five amazing ways you can relax and get rid of neck pain at the same time. Now you just need to incorporate these strategies into your lifestyle.

Like and share this post to help others too.

Further reading:

• The Best Rated Cervical Pillows for Neck Pain
• Do You Need a Pillow for Sound Sleep?
• Do Soft Pillows Lead to Neck Pain for Side Sleepers?

Author: Zach Davis

When I’m not learning about sleep, you can find me hanging out with my family and friends.

​I absolutely love psychology and the art of helping people find the best balance between work and sleep.

I hope everyone who visit our site will get an edge on your quest for a good night’s sleep!

The post 5 Easy Tips to Manage Neck Pain Induced by Stress & Anxiety appeared first on The Sleep Holic.

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