It's 7:00 AM and your alarm goes off. It went off ten minutes ago, but you couldn't pull yourself out of bed. You still feel like you can't, so you hit the snooze button one more time, roll over, and pray your coffee maker was set correctly the night before so you can get some caffeine in your system ASAP.
Sound familiar? When it comes to modern day living, sleep can feel like a scarce commodity. We often go through our days already exhausted right off the starting line.
Sometimes improving the quality of your sleep means making a few lifestyle adjustments and taking a good look at what you're sleeping on every night. Here are 10 ways you can get back to giving your body and mind the rest they need to wake up feeling refreshed, rejuvenated, and ready to go in the morning.
Exercise While exercise is a great way to help relieve any tension, stress, and anxiety that may be keeping you up at night, getting a good work out in can physiologically improve your sleep too. Exercise can trigger longer periods of slow-wave sleep which is the deepest and most restorative phase of sleep you can get each night. Still not enough to get you to the gym? Polls have found that people who exercise regularly, even if they don’t get any more sleep than those who don’t, actually report better quality of sleep which means they wake up feeling better than their non-exercising counterparts. Go break a sweat!
Find the Perfect Pillow Do you wake up feeling like your neck is stiff in the middle of the night? Maybe your shoulder hurts from laying on it, and you toss and turn frequently. These problems can be solved by finding the perfect pillow. It may take a little experimentation before you find the right fit, but once you do, your body will thank you.
Clean Up Your Diet It's probably not much of a surprise that the pizza you ate yesterday wasn't sitting well by the time you brushed your teeth before bed. Ditch inflammatory foods, sugar, and anything else that could be causing sleep disturbances like acid reflux and indigestion for a better rest.
Reduce Stress Feeling a little worried about that project that's due early next week? From work to relationships to difficulties with finances, reducing stress is often easier said than done. You might have to think outside the box a little, but coming up with ways you can change your lifestyle to reduce stress can help rest your mind and relax your body when it's time for sleep.
Cut The Caffeine No one wants to hear that they should give up their morning java, especially if they're already feeling like they need a jump start. But if you're having sleep trouble, it's important to consider reducing your caffeine consumption, particularly within 6 hours of bedtime. You might not notice a difference right away, but if you dodge caffeine for a few days, you'll probably find you're sleeping better.
Use a High-Quality, All-Natural Mattress Cheaping out on your mattress purchase means you could be cheating yourself out of some invaluable, high-quality sleep time. When shopping for a mattress, it's important to find one that's made from all-natural materials so that you can avoid any off-gassing from petroleum-based foams that can smell harsh and reduce your sleep quality. To top it off, synthetic fibers like memory foam and polyester make it harder for our bodies to regulate their temperatures. Shoot for mattresses and toppers made out of natural fibers like ecofoam, natural latex, cotton and wool so you can sleep easier and more comfortably.
Consider a Weighted Blanket for Anxiety If anxious thoughts are keeping you up at night, a weighted blanket might be the perfect fit for you. Weighted blankets work by providing deep pressure touch stimulation without uncomfortable restriction. The deep pressure from the weight of the blanket causes the body to produce serotonin and endorphins all night long while you sleep. Serotonin and endorphins are necessary to help us feel relaxed and calm.
Say Goodbye to Screen Time Before Bed Studies have found that people who use phones, iPads, light-emitting eReaders and other similar devices at bedtime take longer to fall asleep and have disrupted circadian rhythms. If you're going to read before bed to relax, stick to books and ditch the screen.
Keep Your Bedroom Cool Don't make it so cold that you're uncomfortable, but research suggests sleeping in cooler environments as low as 66 degrees can help you sleep better.
Reduce Clutter in Your Bedroom Marie Kondo, author of The Life-Changing Magic of Tidying Up, says "A messy room equals a messy mind". If your sleeping space is cluttered and full of distractions, you might have trouble relaxing and getting to sleep. Clear the clutter and see what happens!
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Toxins and unwanted chemicals lie in more places than you might think, and when it comes to bedding and linens, the last thing you want is to sleep in residue all night long. Naturally laundering your linens and avoiding harsh chemicals benefits you and your local environment in a number of ways. If you're looking to clean up your laundry routine, here are some natural practices you might like to consider:
Use Vinegar and Wool Dryer Balls
Fabric softener and dryer sheets are perhaps one of the biggest offenders in conventional laundry practices. Quaternary ammonium compounds, called "quats" for short, are the chemical compounds found in liquid softeners and dryer sheets that make your clothes feel soft. The problem is that these compounds can trigger asthma and linger on the clothing you wear and linens you sleep in long after they've been removed from the dryer. That means you're carrying these chemicals with you all day and sleeping with them all night long. Combine quats with all the other fragrances, colors, and preservatives found in fabric softeners, and you've got yourself a wearable chemical cocktail that sticks to your clothes, pollutes the air in your home, and gets dumped right into your local water source with every wash.
The great news is that avoiding fabric softeners doesn't mean you have to wear stiff clothing or sleep in scratchy sheets. You can use vinegar in the washer and wool dryer balls instead to help soften your clothes and linens naturally. Wool contains a natural oil called lanolin that is released from its fibers when heated by your dryer. As an added bonus, if you want to naturally scent your clothing, just put a few drops of your favorite essential oils right onto your wool dryer balls before each cycle. Most wool dryer balls are about the size of a baseball and can be purchased online, or you can make them yourself by balling up and felting some 100% wool yarn.
Sun Your Stains Out
Chemical bleaches and stain removers might be effective at removing stains, but they are harmful for the environment, harsh to breathe in, and can damage your skin if you accidentally come into direct contact with them. Did you know that you can actually remove stains by drying your clothes and linens out in the sun? Even some of the most stubborn stains can be bleached out in a sunbath. The next time you have a rough morning and spill your coffee on your shirt, don't sweat it. Save yourself the cash, time, and hassle of dealing with stain removers by simply hanging your stained fabric outside in full sun after it's just come out of the washer. Usually, two to three hours will do the trick. Keep in mind that sun bleaching is often more effective when the fabric is wet, so even if you don't want to wash the whole thing, wet down the stained area before hanging your fabric out in the sun to get the best results from this all-natural, chemical-free, age-old stain removing method.
Consider Natural Laundry Detergents
Fortunately for conscious consumers, new all-natural laundry detergents are being added to the market all the time. You can find a small selection at almost any grocery store, and if you're someone who enjoys an occasional DIY project, you can even make natural laundry detergent yourself! There are all sorts of easy DIY laundry soap recipes online, so you can experiment as much or as little as you please to find whatever concoction works best for you.
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White Lotus Home is committed to helping the environment: from aiding our local communities, promoting green farming practices nationally, to supporting global green initiatives on a global level. Our focus is to educate the world on the importance of living in a healthier home and the benefits these changes bring to our health. We believe that we can make a difference in the green and organic bedding industry by setting an example for others. We believe that quality and fair value are more important than low prices and a quick profit. We are opposed to the exploitation of the planet and all its inhabitants. Above all, our people, products, and business practices are social, politically and environmentally responsible. We wish all homes could be White Lotus Homes! With more people than ever are looking for ways to bring natural, chemical-free products into their homes, White Lotus Home is here to help you create your own organic home environment.
Here are some of the steps we take as a company:
Our entire line of products is crafted by hand from natural and organic materials. We offer both standard and custom products, giving you the flexibility to choose exactly what you need for your home.
We proudly manufacture in the United States, supporting local workers and the local economy. We utilize American-grown fibers and fabrics whenever possible. We are proud members of the Made in America Movement.
We have dozens of retail partners that bring natural, handcrafted products across the USA and Canada.
Have a great organic bedding idea? Want to extend your product line to branded, high-quality natural and chemical-free goods without the hassle of investing in a new manufacturing operation? Our Private Label Program can bring your dreams to reality.
We carry beautiful hardwood furniture designed and manufactured in the United States.
We offer bulk discounts for large orders, nonprofit services, special events, and more.
Additionally, we offer special rates for hospitals, medical practitioners, yoga and massage practitioners, hotels, bed & breakfasts, and commercial properties.
Each year, we make monetary donations to a range of local and national nonprofit organizations.
We give back to the community by donating boxes and supplies to local schools and organizations for special projects.
Every family has its own story. We understand the investment that can go into purchasing substantial items such as natural mattresses and bedding. Each year, we raffle off or give away bedding, pillows, and more, many to families in need. We also offer financing options --- we feel strongly that natural, healthy options should never be out of your family’s reach.
With our Free Delivery & White Glove Service, White Lotus Home keeps the Earth in mind, whether that means grouping together deliveries for the lowest environmental impact or driving hybrid vehicles whenever possible.
We are active in expos and shows that cater to those interested in handcrafting, green goods and services, and wellness. Look for us at Green Festivals, the International Esthetics, Cosmetics, & Spa Show, and organically-minded shows across the United States. Hosting a local green show, festival, or media event? We welcome any information at email@example.com.
We support fair labor practices. All of our manufacturing takes place in our New Jersey facility by workers paid a living wage and benefits. Whenever possible, we source our fibers and fabrics from GOTS-certified providers.
Our natural fibers are all certified by the leading agencies in the organic industries, from GOTS, Oeko-Tek, the USDA Organic Seal, and more, giving consumers the peace of mind that your purchase will be safe and nontoxic.
White Lotus Home always looks for ways to reduce our carbon footprint, from reducing paper waste, recycling, and cleaning with only non-toxic cleaning agents.
A White Lotus Home product is built to last. Rather than pumping out inexpensive, disposable items, we handcraft mattresses and bedding that can stand the test of time, reducing waste. Our All-Latex & Wool mattress has a 20-year manufacturer’s warranty, as well as customers who have used and loved their mattresses for upwards of 30 years!
Did anybody say house calls? Our organic bedding professionals can visit your home to help you find the mattress that will work in your individual home. This is a great option if you’re looking to fit a custom piece.
One word: upcycling! We are always looking for ways to repurpose materials and reduce waste. Our toss pillows are great examples, utilizing scrap materials that would otherwise be thrown away to craft a durable, comfortable product for your home.
We are a clearinghouse for Green, Organic, Natural, and Recycling information. With dozens of contacts in the Organic industry, we may be able to assist in your search.
We offer FREE tours of our facilities, which includes our handcrafting areas. For parties of ten or more, kindly make an appointment by calling 732-828-2111 or emailing firstname.lastname@example.org with the following information:
Date of intended visit;
Reason for visiting;
Number of guests
How have you and your family made changes to your house and routine? What is your goal for reducing toxins in your home? White Lotus Home will be happy to help you there!
We believe that we can make a difference in the green and organic bedding industry by setting an example for others. We believe that quality and fair value are more important than low prices and a quick profit. We are opposed to the exploitation of the planet and all its inhabitants. Above all, our people, products and business practices are socially, politically and environmentally responsible.