How to start a simple sleep routine for adults.

When I think of a sleep routine, I think of babies. Little humans thrive on sleep routines. At what point did we assume adults don’t need a sleep routine too? The science is there, adults definitely need a sleep routine to ensure they get the best sleep possible. 

If you are anything like me, figuring out a new healthy routine can feel overwhelming. The thing about a sleep routine is it doesn’t need to be fancy. You don’t need lots of new products or gimmicky gadgets. Here are a few easy sleep routine steps that anyone can do right away.

  • Take a warm shower an hour before bedtime. You don’t have to wash your hair, just get a shower cap and soak in all that warm water. “Your circadian rhythm, which is your sleep-wake cycle, is guided by your body temperature and light,” says sleep specialist Whitney Roban, PhD. “You want your body temperature to decrease in order for melatonin to increase. When you get out of a hot shower, your body temperature is going to drop, and the production of your melatonin is going to increase. And that will help you feel sleepy.” 
  • Keep the lights dim! Avoiding bright light before bedtime will help you maintain a healthy sleep cycle.
  • Keep your bedroom a sleep only zone, well except for that other thing you can do in the bedroom. You want your bedroom to be a sleeping only zone. Don’t work, eat, or watch shows/movies in bed. When you create this sleeping only boundary, your brain will notice and know when it is time to sleep. 
  • Leave the phone/computer out of the bed! Your eyes need a break away from that nasty blue light. The Blue light loves to interrupt your natural sleep cycle. Read a book instead or do some 4-7-8 breathing exercises to help wind down.

When you start your new sleep routine, just remember to create a space that is calming and consistent. Let me know what is in your sleep routine in the comment section!

If you are concerned about the lack of sleep you are getting, talk to a doctor. It can be dangerous to not get the sleep your mind and body need.


Dana Fry

The Bedding Expert

Lets talk Bed Bugs

No one wants nasty guests in their bed. Bed bugs are great hitchhikers. They hide on anything possible to travel from hotel to hotel to even your own home. There is nothing worse than having a vacation or trip ruined by these pesky little things. Follow these recommendations to prevent these un-welcomed guests crawling into bed with you.


Necessary tools:

Flash light and credit card or hotel key card. The flashlight will help you spot any signs of the bug. You can use the flashlight mode on your cell phone to help with this. Bed bugs like to come out in the dark, so shining the light on them will make it easier to spot. The card will be able to fit practically everywhere a bed bug can fit. Sliding the card along cracks and crevices will push the bugs out. Ew gross, I know!


What to look for:

Bed bugs are four to five millimeters in size. They are close to the size of a pearl. They have an oval- shaped body that allows them to hide in very small places. Their bodies are typically brown or red. As they come out at night, they can still be spotted during the day if you do some digging. They leave traces of their presence around. This could be stains of blood, white eggs which are about the size of a grain of sand, or dark almost black stains which happens when the bug excretes after a meal. These guys are good at hide and go seek so, really put effort into looking for their hideout.

Step one: Keep everything away from the bed

When you first get into your hotel room, the first thing you want to do is throw your luggage down and jump into bed. Bad idea! If there are bed bugs present in the room, throwing your bags on the floor or near the bed is an open invitation for bed bugs to hitch a ride back to your house! To prevent this, put your luggage on the rack far away from the bed or put your luggage in the bathroom. This is one area of the room that is cleaned thoroughly. If you want to take one more additional step, you can can carry along a large plastic bag to help keep your luggage sealed. This might seem over the top however, this can really help prevent bringing these little creatures home with you. 

Photo Credit:


Step 2: Check the room

Bed bugs tend to live near their food, which is us. GAG! In a hotel, guests typically lay in bed even when they are not sleeping in a hotel room. Search within a 7 foot radius around the bed. They don’t just hide on the beds. The mattress and frame is the typical area for the bed bug to be but that does not limit them to just that area. Other furniture and carpet could also be places for them to hide. Bed bugs can fit into tight crevices which is why the frame and other furniture are great options for them. The flash light and card will come in handy while looking at all the crevices and corners throughout the room.  On the mattress, you’ll need to check all corners and crevices and seams. They could be tucked in on any part of the mattress. Stripping the bed will help looking for these bugs. Checking the sheets is also a good idea. This is where you will be able to see any stains that the bug has left behind. Check the seams of the carpet around the bed, behind the sidetable and if there is a fabric chair or couch close by be sure to give that a good looking over as well.

Photo Credit:


Step 3: Any Presence of bugs

If you suspect any bed bugs after these steps, run! Go to the hotel front desk and request a different room in a different part of the hotel. Don’t feel bad about asking for a new room. It is not worth the risk of getting bitten by these gross creatures and bringing them home with you to share with family.

Photo credit: Future of Business and Tech


Do you have a bed bug story? Please share with us in the comments section. We would love to learn from people who have experienced these first hand.


How to survive Daylight Savings Time

When it’s time to change your clocks, the saying goes, “Spring forward, fall back!” It sounds simple enough. In the fall, when Daylight Savings Time ends, we set our clocks back one hour. In the spring, when Daylight Savings time begins, we move our clocks forward one hour. Though, what does all this switching up of the times do to our sleep? Oh, the fall sounds nice since we actually gain an extra hour of sleep. But, what happens in the spring when Daylight Savings Time begins, and we jump ahead one hour losing that precious 60 minutes, that’s 3,600 seconds of precious sleep time? Add a new baby, a child or two, or even a pet into this drowsiness, and suddenly those hands on the clock are starting a pillow fight with your bedtime rituals. When Daylight Savings Time arrives, be prepared to not only set your clock back an hour but to recharge your body’s own sleep clock to adjust with the time change with these helpful sleeping tips.

Do not disturb sleep hours

Most things worth doing require planning, including getting quality sleep. It doesn’t usually just happen. Plan for the lost hour by starting a week ahead of time and slowly moving your bedtime up by 15 minutes each night. Even though your sleep time is being pushed up an hour, make sure you are still getting enough sleep. Start by doing some simple math to set your bedtime by calculating backwards from the time you need to wake up. Make getting 7 to 8 hours of sleep every night a priority. Like putting up a Do Not Disturb sign on your hotel door, treat these hours as something that cannot be messed with.

Set the tone for sleep

Even though you set aside a bedtime and waking time that meets your body’s sleep requirements, this doesn’t mean that the second your head hits the pillow you are immediately fast asleep. Start by setting the tone for quality sleep time by following a relaxing ritual at bedtime, such as taking a warm bath, listening to relaxing music, or reading a book. Make sure the room is dark, that the temperature is cool, and it is quiet. If it helps you, turn on an air filter or fan for white noise or use black-out, light-reducing curtains to block out lights.

A good night’s rest starts in the kitchen

Don’t eat a heavy meal just before bedtime and expect to settle in for a full night’s rest. Don’t let that midnight snack come back to haunt your sleep time. Digesting food requires energy which may keep you awake or wake you in the middle of the night. Make sure your final meal of the day or night-time snack is finished two or three hours before you call it a night. Also, be careful not to drink too much caffeine or alcohol before bed. Both caffeine and alcohol have a tendency to disrupt sleep. Additionally, while you may think it’s relaxing to have one last cigarette, cigar, or pipe smoke before bed, it actually stimulates you and makes it difficult to sleep well.

Mattresses and pillow fights

Use Daylight Savings Time as a chance to re-evaluate your mattress and pillow. Since you will be stretched out on your mattress with your head resting on a pillow for the next 7 to 8 hours, it only makes sense that these furnishings are taken seriously as much more than mere pleasant décor. When your mattress begins to wear out, it may start to sag and fail to provide you with the proper comfort and support. If your mattress is older than seven years, it’s time to start looking for a new one. Likewise, pillows wear out and fail to properly support your neck and back. If you start waking up with neck or headaches, take a good look at replacing your pillow.

Waking hours lead to sleep

The way you spend your day can have a major impact on how well you sleep at night. Staying active, getting plenty of daytime light, or even taking a short 20-minute nap during the day may contribute to better night-time sleeping. Just make sure your workouts or short nap ends at least a couple hours before bedtime.

Sleep like a baby

The time change is often especially rough if you have a baby or young children living with you.  The good news is that the same sleep-aid steps that work for you will probably work for them as well. It will just require some effort and attention on your part to make sure their trouble with adjusting to the time change doesn’t keep you up at night as well.

Take it slow – Start about a week or so ahead of Daylight Savings time, and begin to slowly adjusting your child’s napping and sleeping times by 10 or 15 minute increments each day leading up to the time change.

Routine – Establish bedtime rituals that are the same every night. Start to wind down after dinner leading up to a relaxing time for bed. Your night-time ritual may mean an evening bath, snuggle time, or even a bedtime story. Whatever it is, keep it consistent as possible every night.

Darken the room – Depending on what time your child goes to bed, a time change can throw off how much light comes into the room, since the sun may still be up. Install black-out, room-darkening shades if streetlights or such become a problem.

Stay cool – Cooler temps at night help the body want to sleep or to snuggle up in a blanket. For safety, use sleep sacks for infants.

Relax and be patient – No matter how pleasant and relaxing you make the environment and bedtime ritual, some kids just won’t stay down for the night. Time changes exacerbate the issue, and since you may be feeling the stress from lack of sleep yourself, it’s more difficult to deal with it. Try to remember that their little bodies are trying to get into their own individual circadian rhythm, and this often requires patient intervention on the part of the parent to make changes to your child’s routine, daytime activities, or to the physical environment to help them sleep.

Daylight savings isn’t easy. Loosing 60 whole precious minutes of sleep is a sacrifice I am willing to make, because soon enough that warm sunshine and beautiful flowers will be here! So, don’t forget to “spring forward” this Sunday March 11th!