The Functional Appeal
Let's start with the practical side of things. One of the primary functions of a headband during your beauty routine is to keep your hair in place. Whether you're cleansing your face, applying a face mask, or meticulously crafting a makeup masterpiece, having your locks secured away from your face is essential. Not only does it prevent stray hairs from getting in the way, but it also ensures that your hair products don't interfere with your skincare or makeup application.
Skincare Sanctuary
After a long day you often want to pamper your skin with a refreshing skincare routine. As you reach for your favourite cleansers, toners, and serums, a soft, plush headband keeps your hair neatly tucked away, setting the stage for a luxurious self-care session. With your face unobstructed, you can effortlessly massage in your skincare products, ensuring that every precious drop is absorbed for maximum benefit.
Moreover, when it's time to apply a face mask, whether it's a purifying clay mask or a hydrating sheet mask, a headband becomes your loyal companion, allowing you to relax and unwind without worrying about hair strands sticking to your face. It's the little things that enhance the experience, turning your skincare routine into a soothing ritual.
Makeup Mastery
For makeup enthusiasts, precision is key. Whether you're blending eyeshadows, perfecting winged eyeliner, or achieving that flawless base, having a clear canvas is essential. A headband not only keeps your hair out of the way but also helps create a focused environment where you can concentrate on your makeup application.
Imagine the satisfaction of flawlessly executing intricate makeup looks without the constant need to brush stray hairs from your face. With a headband holding back your hair, you can devote your full attention to creating stunning makeup artistry, whether it's for a special occasion or simply to express your creativity.
The SMUG spa headbands aren't just reserved for home use. They're versatile accessories that can also accompany you on your travels. So, the next time you embark on your beauty journey, don't forget to enlist the help of your trusty headband – your ticket to a seamless and stylish routine.
]]>As the world turns its attention to the importance of rest and rejuvenation, March 15th marks a significant date on the calendar: World Sleep Day. This annual observance serves as a gentle reminder of the critical role that sleep plays in our lives.
World Sleep Day, initiated by the World Sleep Society, is a global awareness event that aims to highlight the importance of good sleep and to raise awareness about sleep disorders and their prevention and management. This day serves as a platform for us at SMUG, alongside healthcare professionals, researchers, and the general public to come together and address the various aspects of sleep health.
Quality sleep is essential for overall health and well-being. It is during sleep that our bodies repair and rejuvenate themselves, and our minds consolidate memories and process information. Adequate sleep is linked to improved cognitive function, better mood regulation, and a strengthened immune system. Conversely, chronic sleep deprivation can lead to a host of health problems, including obesity, diabetes, cardiovascular disease, and mental health disorders.
In our modern society, where screens glow late into the night and caffeine fuels our days, cultivating healthy sleep habits is more important than ever. Here are some SMUG tips to help you improve the quality of your sleep:
Establish a Routine:
Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock.
Create a Relaxing Environment:
Make your bedroom a haven for sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress, pillows and sleep mask.
Limit Screen Time:
The blue light emitted by smartphones, tablets, and computers can disrupt your body's natural sleep-wake cycle. Avoid screens at least an hour before bedtime.
Mindful Eating and Drinking:
Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with your ability to fall asleep and stay asleep.
Exercise Regularly:
Engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days of the week.
Manage Stress:
Practice relaxation techniques such as deep breathing, meditation, or yoga to unwind before bedtime. Managing stress can help quiet a racing mind and promote restful sleep.
Despite our best efforts, many individuals continue to struggle with sleep disturbances and disorders. From insomnia and sleep apnea to restless leg syndrome and narcolepsy, sleep disorders can have a profound impact on daily functioning and overall quality of life. If you suspect you have a sleep disorder, don't hesitate to seek help from a healthcare professional. Diagnosis and treatment can significantly improve your sleep and overall health and remember the journey to better health begins with a good night’s sleep.
]]>Preserving Your Hairstyle
For those who invest time and effort into styling their hair, especially in intricate ways that involve heat, products, or elaborate arrangements, preserving that style is paramount. Enter the shower cap, your hair's best ally in the battle against humidity and water. Whether you've just straightened your locks, curled them into perfection, or arranged them meticulously, a shower cap ensures your efforts remain intact, unaffected by the steam and moisture of your shower. Say goodbye to frizz and flattened styles – with a shower cap, your hair emerges unscathed and ready to conquer the day.
Protecting Your Hair
Beyond preserving your hairstyle, a shower cap offers protection from the damaging effects of water and harsh chemicals present in shampoos and conditioners. Frequent exposure to water, especially hot water, can strip your hair of its natural oils, leaving it dry, brittle, and prone to breakage. By donning a shower cap, you create a barrier that shields your hair from prolonged contact with water, helping to maintain its health, moisture, and vibrancy. This is especially beneficial for individuals with colour-treated or chemically processed hair, as it helps extend the longevity of their treatments.
Versatility Beyond the Shower
The versatility of the shower cap extends far beyond its namesake purpose. Beyond shielding your hair during showers, it doubles as a convenient accessory for various activities. Whether you're indulging in a luxurious spa treatment, applying a hair mask, or simply seeking to keep your hair away from moisture while engaging in household chores, the shower cap proves its utility time and again. Its compact size and lightweight design make it an ideal travel companion, ensuring you can maintain your hair care regimen wherever your adventures take you.
Style and Expression
Gone are the days when shower caps were solely functional, devoid of style or personality. The colourful prints available at SMUG allow you to express your individuality even as you embark on your daily grooming rituals. From classic candy stripe to whimsical lemon print, there's a shower cap to suit all tastes. Embrace the opportunity to infuse a dash of charm and flair into your bathroom routine, turning a mundane task into a delightful ritual of self-expression.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>This guide is really for anyone looking to connect with the essentials of daily fitness while maximising every minute of a free half-hour.
Before We Get Going…
Because the routine is super short and snappy, we’ve made sure to only include a minimal amount of equipment here, and it’s sure hard to choose anything but a resistance band for the assignment.
Small but incredibly mighty, resistance bands are the perfect partner for our 30-minute home workout guide. They provide workouts with an adjustable amount of resistance and mimic natural movement patterns to enhance functional strength across all areas of the body.
Being a low-impact form of resistance training also makes these bands ideal for those working out while in physical recovery, and the bands’ strength can be easily adjusted to achieve the maximum level of comfort.
Elsewhere, we’d also recommend having one of our collapsable water bottles to hand. Not only are they super versatile, durable and lightweight, but they always make keeping hydrated during a hot 30-minute workout easy and fun.
Now we’re ready to put our best foot forward, let’s begin!
SMUG's 30 Minute Home Workout Guide
These short, sharp sessions are a killer for injury, even if none of the movements are highly strenuous on the muscles.
That’s why we always recommend starting with a short five-minute warm-up. Just to note our schedule, this will be followed by an exciting and dynamic 25-minute workout session, which we’ll wrap at the end with a five-minute cool-down.
- Warm Up (5 minutes)
Here we’re going to be warming up the body from its core, including the muscles, heart, lungs and most importantly, the mind.
We’re going to start with two minutes of star jumps. For this, alternate between a neutral standing position with your feet together, and an all-out stretched position with your hands and feet forming an ‘X’ pose, with jumps in between.
Take a one-minute break to stretch out your arms, neck muscles and quadriceps, encouraging new blood flow to all corners of the body.
Next, finish off our warm-up with two minutes of sprinting on the spot. Aim to keep your knees high and your back as straight as possible, and use the palms of your hands as targets if that helps.
These actions are all about waking the body up, so there’s no need to go beyond what you’re comfortable with, so long as you’re beginning to feel a welcomed burn on the rise.
- Workout Routine (25 minutes)
This is where the magic happens as we slowly start to turn up the heat. Here with our resistance bands at the ready, we’re going to be going through eight very easy movements that have been designed to test your strength, agility and stamina.
Keep going with each exercise for one minute straight, taking 15-second breaks in between. When you finish the cycle, bring it back to the beginning for round two, keeping the same high level of energy throughout.
- Start with squats
Place a resistance band on the floor and stand right in the middle of it. Grab an end of the band in each hand and bring them up to your shoulders.
Working against the resistance of the band, perform squats for one minute. This movement will put your biceps to the test, while also helping to keep your back straight.
- Bent-over rows
Keeping the same standing position with the resistance band under your feet and in each hand, bend your knees, throw back your hips and bring your shoulders down.
With the body in this sort of bent position, pull the resistance band up so that your inside wrists meet your shoulders, which should be kept back to properly engage the back muscles. Repeat for one minute.
- Alternating Lunges
To complete this opening trio, remain standing on the band with a handle in each hand and your back kept straight.
Throw a foot forward to complete a lunge, bringing the handles of the band forward with it to meet your 90-degree knee. Use your remaining stationary foot to keep the band firmly pinned to the floor as you make this movement, before alternating to the other foot.
- Press Ups
Mixing things up a bit, assume the press-up position, with the resistance band looped around your back, down the outsides of your arms and under your palms.
For one minute, complete as many press-ups as you can, working against the strain of the resistance band with every push.
- Plank Rows
Maintaining the same press-up position, loop the resistance band back around the soles of your feet, with a handle in each hand - and don’t forget to keep that back straight and those shoulders down!
With a plank in full force and the band nice and taut, raise one handle of the band up to meet the shoulder above it, before bringing it back down to the floor. Alternate this action between the hands, and although this one is super tough, try to go for a full minute.
- Open Stretch
Return to the good old standing position, with your feet shoulder-width apart. Straight your arms so that your hands are level with your shoulders. Take a resistance band, and loop it around the backs of your hands.
From this, throw your arms out as if you’re about to give someone a massive hug, fighting against the resistance band as you do so. Go for as wide as you can, hold it for one second, and then return the hands to the starting position. Repeat for one minute.
- Overhead Tricep Extension
This is probably one of the most complicated set-ups on our list, but stay with us, because the rewards are so worth it. Start in a standing position, with one leg bent at a right angle so that your foot’s behind you.
Next, loop a resistance band around the foot of the bent leg, holding the other end behind your back with your arms reaching over above your head. Both your hands and your raised foot should be pointing at each other.
For the movement, simultaneously raise your hands and the band so that your arms are stretched out right above your head while you push down against the resistance band with your bent leg, hold it, and then bring it back to the starting position. Repeat this movement on one leg for 30 seconds, then switch legs and repeat.
- Glute bridge
We end the core of our workout with a glute bridge - a super powerful exercise that’s enhanced with a resistance band sidekick. Begin by laying on your back with your knees bent, your feet flat on the floor, and a resistance band looped across your hips and wrists. Pin the band down to the floor on either side using your hands.
Raise your hips up towards the sky, engaging your core all the way until you’re completely straight from your knees to your shoulders. Hold this position for one second, before slowly lowering your hips back down to earth. Repeat for one minute.
- Cool down (5 minutes)
As with any rewarding workout session, it’s important to bring the workout to a slow and steady stop to avoid the potential of injury.
And our cooldowns are all about the stretches, so take five minutes here to stretch out those muscles at your own pace.
Standing hamstring and quadricep stretches are an absolute staple, while those triceps will be in need of a good breather after our tricep extensions.
Maybe try out a child’s pose to open out the space between your hips, and don’t forget to wrap things up with a couple of breathing exercises and plenty of hydration to maximise the gains of this trialling 30-minute workout.
Final Thoughts
This guide is for everyone who loves the feeling of a good sweat session just as much as we do, but might often find their days limited for time to actually exercise.
This guide can be done anywhere you feel comfortable, and although we’ve plugged it as a 30-minute session, in reality, you can take as much time to complete it as you like, and in whichever order you prefer.
This guide isn’t just a guide, it’s a SMUG guide, which means your life is about to change. Keep the momentum going by flying over to our HQ here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>But as the night deepens and all seems right, a soft rumbling snore shatters the hush of the night. From a source nearby, the sleeper’s at rest, their snores, like a melody, put the silence to the test.
Whether it’s from a partner or a neighbouring bedroom, those among us who are tasked each and every night to compete against the sirens of snoring know too well what a losing game it can be.
Even after all the best efforts are exhausted and you’re forced to shake the guilty party awake, a few moments later it’s almost bound to continue.
Of course, no one snores on purpose, and the guilty party is usually adamant that it’s no habit of theirs. Snoring is a habit that’s hard to understand, and even harder to control, or is it?
Here today, we can confirm that the snare of snoring has finally met its match, and we’re going to be walking you through just how sleep’s arch nemesis can be quelled once and for all.
Why do we snore?
When a person snores, it’s sometimes hard to believe that the body can generate such a loud sound without waking itself up. As a little recap, we’re going to quickly discuss how this sound came about in the first place.
To put it simply, snoring happens when the muscles and soft tissues of the airways become relaxed. Sleep is all about breathing, and so too is its arch nemesis snoring.
We can think of it a bit like filling up a balloon with air and then letting it go to fly freely around the room as the air escapes. As the rubber of the balloon becomes more lax and the volume of air within it decreases, it makes that fantastic whizzing sound.
By comparison, the same science isn’t quite as fantastic for the peace and tranquillity needed for good quality sleep.
Some snores can shake walls, while others come across as just a slightly exaggerated form of breathing wielding no real disruptive power. People snore differently because of how the source of snoring changes.
There are physical characteristics that can cause someone to snore at night. Things like blocked airways, deviated septums and a naturally narrow throat all have a part to play.
As these features gain age, the loosening of their soft tissue foundations can cause their impact on how snoring develops to become more prominent, and more often than not, louder.
There have been some really interesting studies too that suggest that snoring is in the genes and that the features we’re naturally born with make snoring inevitable.
And then of course there’s a whole list of external factors that are cheering snoring’s corner.
The worst ones are usually much closer to home than you think, like resting the head on a non-breathable pillowcase or sleeping in the wrong position.
Other external factors, like alcohol or smoking, can cause some of the internal factors to become more active than they’d usually be, even if you don’t usually snore.
So there are a lot of things behind snoring that make it happen, and no one needs reminding of how much havoc that can play on sleep.
Can snoring be cured?
Yes, snoring can be improved and even resolved with a few easy tricks and tips that are super simple to integrate into the daily routine.
First, let’s talk about positions. If you’re working with a narrow airway or a general difficulty in breathing, we’d definitely recommend sleeping on your side.
This is because when the body sleeps on its back, the tongue and soft palate of the mouth collapse to the back of the throat and obstruct the airways.
Sleeping on your side prevents this from happening so drastically, and can have a big long-term impact on your nightly snore count.
Don’t forget to support side sleeping and the spine with an extra-plush pillow - more on that here.
Secondly, snoring goes hand-in-hand with the sinuses, as they’re an essential part of the airways - that bunged-up winter flu feeling adds fuel to the fire of snoring.
Because they’re located just under the surface of the face, the sinuses can be easily and quickly cleared to prevent snoring with the help of pressure points.
We recommend using a handy set of Hand Therapy Massage Balls to apply a comfortable level of pressure to the area on either side of the nose, below the eyebrows and across the forehead.
This helps ease the pressure, congestion and inflammation around the sinuses and clears the airways just in time for sleep.
Yet one of the most underrated ways to set back snoring is actually just to stay hydrated, as having a dry throat significantly amplifies the sound of snoring.
Hydration manages the elasticity and tone of the throat and nasal passages and reduces the risk of nighttime irritations and wakeful coughs.
The real nightmare starts when you’re shifted awake by the sudden need to quench your thirst, but can’t locate a full water bottle within the immediate vicinity of your comfortable bed.
This awful experience brings home the message that water and water access are both vital components to treating snoring and of course, to the overall quality of sleep in general.
The best water bottles in this instance are going to be those that can be kept clean, can hold a hefty amount of liquid, and can be easily spotted while being naturally kind to the environment.
We’d always opt for this kind of water bottle over anything. Its highly distinctive and fun collapsable design makes it easier than ever to remember to stay hydrated, while it's also leakproof and PVC-free!
Noisy neighbour
While all of our recommendations so far will remedy snoring for the sleeper, we still need to discuss what do to if you’re on the other side of the bed, or trying to catch a wink in the room next door.
Firstly, open the discussion with the nighttime offender. More often than not, many will be completely unaware of how much they snore, or of the impact of trying to sleep through it.
Together, encourage better sleeping positions that prevent snoring, drink water and bring nasal clearing into the nighttime routine.
To fend off the disturbance from the other side, we wouldn’t be where we are today if it weren’t for these Memory Foam Earplugs to block out the sound, and this award-winning 3D Countoured Blackout Sleep Mask to block out rouge strays of light.
And there are so many more snore-silencing and sleep-serenading tips and tricks for us to share with you, click here to find out more.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>Just like cake, everyone loves good sleep, but not everyone’s recipe for getting the rest the body needs is the same. Eight has always been sleep’s golden number, the poster child of a perfectly completed sleep cycle. Optimal yes, but convenient no.
While rest will always be a treasure you can’t measure, today we’ll be determining just how little sleep you can actually get away with while still maximising its best benefits.
The cycle of successful sleep
It’s getting much more difficult for sleep to be consistent night after night in today's modern fast-paced world, and it’s understandable that at times eight hours can seem like an especially tall order.
Sleep is first and foremost for restoring the body and setting it up properly for the demands of the next day ahead. As we alluded to a little earlier, its optimal quality hinges on the sleep cycle, the mighty circadian rhythm.
Just to give you a quick run-through, a typical sleep cycle lasts between 90 and 110 minutes and is completed in five simple steps. Stages one and two will be finished within the first half hour, lowering the heart rate and body temperature and tipping you into a deep state of relaxation.
During stages three and four, which together last up to 40 minutes, the body experiences significant mental and physical rejuvenation during a period known as deep sleep.
Rapid eye movement (REM) sleep is what finishes the cycle, and usually lasts for around 10 minutes but gets longer throughout the night. It’s the time that the brain’s at its most active and is therefore also when vivid dreams occur. REM sleep has been closely linked with emotional regulation and memory consolidation, and it’s a really critical time for cognitive development.
When REM sleep is completed, the whole cycle starts back at the beginning again, with the average person usually achieving between four to five sleep cycles a night.
The question of time
With all of this in mind, when trying to pinpoint the optimal time to drop out of the cycle and wake up, there are a few key things to take into consideration, namely the 90-minute difference between cycle four and cycle five.
If you were to wake up after completing four cycles, that would equate to around six hours of sleep a night, whereas jumping the 90-minute gap and completing five cycles will take your sleep to just shy of eight hours.
There are naturally going to be areas of the cycle where ‘do not disturb’ should be a rule to sleep by, and this rule is particularly true when it comes to deep sleep, which is sometimes also referred to as slow-wave sleep.
Because this stage marks the point at which the body is at its most restful, awakening from it often leads to a condition known as ‘sleep inertia’, which in layman’s terms essentially means grogginess, disorientation and the high potential of falling back asleep.
Of course, it’s near impossible to predict the point of the cycle the body’s in when it’s actually asleep, but it is something that can be anticipated before a night of sleep commences.
When to wake
If you’re aiming to achieve the admittedly more rewarding scope of eight hours of sleep, in order to prevent disturbing the body during periods of deep sleep, it’s advised not to wake up, or at least try to not wake up, any more than 20 minutes either side of the eight-hour mark.
This is to say that if you’re sleeping from 11 pm to 7 am, for example, you’ll be looking to rise 20 minutes on either side of the morning hour to prevent both sleep inertia from kicking in and from the body beginning another sleep cycle.
This trick works exactly the same for the six-hour alternative, as although you’ll be lacking one less cycle than the bolder eight hours, your body will be pretty much in the same stage of the cycle.
It can’t be ignored that eight hours is longer than six, and of course, it will always remain the golden standard for perfect sleep.
But when we bring the biology and chemistry of the sleep cycle into the pursuit of optimal sleep, it also becomes clear why waking after six hours is far more beneficial and favourable than waking after seven, if of course, you can only rest for a limited amount of time.
This is because the body will be right in the middle of completing a new cycle, bang in the centre of deep sleep, and as our rule observes, shouldn’t be disturbed.
So if there’s anything to take away from our investigation and conversation here, it’s that sleep is a game of swinging between light sleep and deep sleep. Eight hours will always be the ideal amount of sleep, but if this can’t be guaranteed or practically achieved, your rest will feel much more rounded, and rewarding, with the next best alternative of six.
An added armoury
The ability to recognise and thus exploit the different stages of the sleep cycle forms just a small part of getting a great night’s rest, and as all the best sleepers will know, the quality of sleep very much depends on how you embrace the best tools and tricks of the trade.
For those among you looking for a simple yet extremely effective way to seize the best benefits of sleep, we’d highly recommend, if not swear by, the extraordinary and sometimes underappreciated benefits of a sleep mask.
Sleep masks tap into a deeper level of sleep science with their ability to provide instant and unshakeable darkness. Sleep loves darkness, after all, darkness is to sleep what oxygen is to a raging fire.
Our award-winning Contoured 3D Blackout Sleep Masks specialise in exactly this, and their unique, tailored design has been hailed by sleepers the world over for their ability to induce a deep sense of relaxation and peacefulness - two famed qualities that go hand-in-hand with a quality of sleep that is the stuff of dreams.
To discover your best side of sleep, as well as our extensive selection of sleep masks and other sleep-affirming products, visit SMUG HQ here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>Early Rising: The proverb "early to bed and early to rise" holds much truth. Waking up early provides you with quiet moments to focus on yourself, plan your day, and engage in activities that bring you joy. Give yourself the gift of time by gradually adjusting your sleep schedule to wake up a bit earlier each day.
Mindful Moments: Dedicate a few minutes to mindfulness or meditation. This practice helps calm your mind, reduce stress, and enhance your focus. Engage in deep breathing exercises, body scans, or guided meditation to start your day with a clear and centered mindset.
Hydration and Nutrition: Kickstart your metabolism by drinking a glass of water as soon as you wake up. Follow it up with a balanced breakfast rich in nutrients, such as fruits, whole grains, and proteins. Proper hydration and nutrition fuel your body and brain for optimal performance.
Exercise: Engaging in physical activity releases endorphins, the "feel-good" hormones, which can uplift your mood and boost your energy levels. Whether it's a quick morning jog, yoga session, or a workout routine, moving your body in the morning can leave you feeling invigorated.
Goal Setting: Take a few moments to outline your goals for the day. This can help you prioritise tasks and stay focused on what truly matters. Break down your goals into smaller, achievable steps to avoid feeling overwhelmed.
Gratitude Journaling: Cultivate a sense of gratitude by jotting down a few things you're thankful for each morning. This simple practice shifts your focus from what's lacking to what you already have, fostering a positive mindset.
Digital Detox: Avoid diving straight into your emails and social media. Instead, spend the first hour or so of your day away from screens. Use this time for self-care, reading, or engaging in creative activities that nourish your soul.
Learn Something New: Dedicate time to learning each morning. Whether it's reading a book, listening to a podcast, or taking an online course, continuous learning stimulates your mind and expands your knowledge.
Tidy Space, Tidy Mind: Spend a few minutes tidying up your living space. A clutter-free environment can contribute to a clearer mind and a sense of control over your surroundings.
Quality Family Time: If you have a family, consider having breakfast or spending a few moments connecting with your loved ones. Strengthening your relationships and creating positive memories can contribute significantly to your overall happiness.
Your morning routine plays a crucial role in shaping your day and, ultimately, your life. By incorporating these morning habits into your daily routine, you can create a foundation for happiness and productivity that ripples throughout the hours ahead. Remember, consistency is key. As you embrace these habits, you'll likely notice a positive shift in your overall well-being and your ability to tackle tasks with renewed vigour.
Start your day right, and watch as your happiness and productivity flourish!
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>The Nordic Way of Sleep
One of the key reasons behind Finland's superior sleep quality is its harmonious relationship with nature. The abundance of forests, lakes, and open spaces creates a tranquil environment that naturally promotes relaxation and restfulness. Finns often enjoy spending time outdoors, engaging in activities like forest walks, saunas, and fishing, which contribute to a balanced and serene lifestyle conducive to good sleep.
Saunas are deeply ingrained in Finnish culture, and they play a significant role in promoting better sleep. Regular sauna sessions have been linked to improved sleep patterns and relaxation. The heat and steam help to relax muscles, reduce stress, and induce a sense of calmness that carries over into bedtime.
The Finnish approach to overall well-being significantly influences their sleep quality. A balanced diet rich in whole foods, including berries, fish, and whole grains, contributes to better sleep by providing the body with essential nutrients and supporting a steady sleep-wake cycle.
Finland experiences extreme variations in daylight throughout the year, with long summer days and equally long winter nights. This natural phenomenon encourages Finns to adapt their sleep routines to varying light conditions. Embracing darkness during sleep hours and minimising exposure to artificial light before bed can help regulate the body's internal clock and improve sleep quality.
Tips to Sleep Like a Finn
Finland's reputation as a haven of restful sleep is a testament to the profound impact of culture, lifestyle, and environment on sleep quality. By adopting some of the Finnish sleep habits and incorporating them into your routine, you can experience the benefits of improved sleep, leading to better overall well-being and a greater sense of balance in your life.
Remember, it's not just about sleep; it's about embracing a holistic approach to living that can leave you feeling refreshed and ready to tackle each day with renewed energy and vitality.
So, why not take a leaf out of Finland's book and embark on your journey to sleeping like a Finn?
Explore our latest and most innovative sleep products here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>For some, being outside means going for a long wander through the wilderness of the countryside with the wind in their hair, while others enjoy city surfing through the buzzing streets of their local neighbourhood, or maybe the ultimate destination is somewhere in between.
Wherever you’re going, going on-foot can only lead you to a range of different health benefits, and walking remains one of the most effective and simplest forms of self-care.
Today we’re going to be lacing up our boots and embracing the great outdoors to explore what these health benefits are and why they’ll make you love walking even more:
1. Free travel
The ability to walk anywhere you want to is probably one of the biggest benefits of taking a walk. The best distances are always within walking distance, and as long as the path’s safe and clear, this really is a top option for travel.
The longest walkable path in the world, between the port town of Madagan in Russia’s far east to Cape Town on the southern tip of the African continent is a journey that measures an impressive 14,000 miles! So when you think of it like that, your footsteps could really lead you to any destination.
2. It makes you sleep better
Walking and exercise are really reliable ways to ensure the arrival of tiredness. Walking uses up energy, the lungs get introduced to fresh air while the mind and the senses process the ever-changing environment emerging around you. Even the briefest of walks have the ability to counteract the effects of insomnia, with each step contributing to the biological build-up of adenosine that induces deeper tiredness.
All formats of exercise are essential for good quality sleep, and walking and its slightly faster cousin running are both good places to start. Discover how to put your best foot forward towards a more rewarding night’s rest here.
3. Accessible fitness
There’s something undeniably off-putting about the aura of complex gym equipment, especially for those among us who are unfamiliar with features at the local gym. Although higher-level equipment can be an effective way to train specific muscle groups, their complexity (and cost) isn’t for everyone.
For those looking for a more general approach to their fitness, it’s clear to see why walking is such a popular alternative. This is because, even by the smallest measures, walking offers a fantastically effective form of compound exercise, increasing activity across all muscle groups and at all levels within the body.
4. Wise walking
A breath of fresh air does wonders, especially for the mind. And although it’s usually not advised to walk away from your problems, a quick journey outside will allow you to process thoughts in your mind with better damage control. Along with this, the exercise of walking promotes the body’s production of endorphins, inducing a deep sense of inner calm. Walking can also be a great social experience, being easy to share and interact with.
And yet even mental health’s most complex forms share a common trait in common environments, in that, sometimes it’s a physical four-wall space that acts as a trigger. So whatever’s bringing you down, making you feel worried or anxious, always take it in your stride.
5. It’s great for the gut
As we mentioned before, walking is a brilliant form of compound exercise because it engages the entire range of the body. And at the core of this is the body’s gut, its central digestive system working away to balance hormones, deliver nutrition and begin the change of energy production.
The physical motion of walking engages the abdomen muscles around this core area as a way to support the skeletal frame when it’s upright. The engaged abdomen muscles, alongside the forces of gravity, help soothe digestion, reduce bloating and better regulate bowel movements.
When it comes to getting about, there’s no better way to do it than with a walk. It’s of course impossible to list all the benefits of doing so without exceeding the screen time, but it’s also worth noting how vast they really are; from dispelling certain types of cancers and immunity to promoting longevity and conative function.
SMUG’s walking essentials
Walks can be short or long, planned out or spontaneous. But the most important thing to always remember the essentials. Now although there’s plenty that comes out of walking, a lot needs to go into it too. These SMUG walking essentials are a travel journey must:
Collapsible Water Bottle - The body gets dehydrated easily with the physical demands of walking, especially during long distances and hot summer weather. This BPA and PVC-free collapsible water bottle can hold up to 600ml and is easily stored and easily remembered
Trusty Travel Bag - You can’t forget to take a walk without the everyday necessities like the house keys, money and your collapsable water bottle, and they all need a safe place to live. Our travel bags are one of our biggest and most creative collections, and feature the perfect travel companions for every journey and destination.
Breast Support Band (For the ladies!) - The support tissues of the breasts, known as Cooper’s ligaments, come under great strain when it comes to walking. The downward force of gravity can make even high-intensity activities exhausting, let alone walking. This all-in-one breast support band has you covered, supporting you and your assets across new milestones.
Discover the benefits of walking, wellness and everything in between by dropping by our shop here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>Migraines are painful business; headache’s distant cousin with a vendetta for your peace, health and well-being. And there’s no doubt of the condition’s debilitating nature, which usually reaches full force right at the most inconvenient moment.
Big pain needs an even bigger remedy. And while we do live in the luxury of the 21st century with all of the marvels of modern medicine, a medicated solution isn’t always the most effective.
Whether your migraine experience is chronic or once in a blue moon, fleeting or full of furry, join us as we ease the devil’s strain with some of nature’s more homeopathic remedies.
Inside the migraine mayhem
Migraines strike so suddenly that no one can see them coming, let alone where they’re coming from. And although the exact cause of migraines is still not yet fully understood, there are a lot of things happening inside the head that do a lot to stoke the fires of pain.
Despite all doubts, there isn’t a tiny drill chiselling away at every corner of the head during a migraine. The pain actually comes from five different things happening all at once.
The brainstem, which is found at the base of the brain, is usually responsible for processing pain, but it’s also here where the migraine begins, igniting hyper nerve sensitivity across the brain and down the face’s central trigeminal nerve.
The nervous system is responsible for sending lots of messages from the brain to the rest of the body. Migraines have been observed during an imbalance of the neurotransmitters that act as chemical messengers to the brain. Among these is the happy hormone serotonin, and low levels of this can trigger the release of chemicals that transmit pain signals and heighten inflation.
And then there’s vasodilation, which is when the brain’s many, many blood vessels all begin to expand and contract, causing the vessel walls to become stretched and irritated.
This is what happens on a biological level, but why these all come together to act as they do remains somewhat of a medical mystery. Here is what we know about their triggers.
Like a switch
What’s the cause of migraines and why do some people get them more often than others? Unlike other types of illness, we don’t have a clear answer for this.
However, what we do know is that there are lots of different triggers that vary from person to person. Chief among the facts is that migraines are genetic and that it’s very common for them to run in the family.
They can be set off by both internal and external factors. As we mentioned, hormones play a big role in why they happen, which is why hormonal changes during things like pregnancy are enough to tip the first domino.
However, the truth is that anything can be a trigger. Maybe it’s a certain type of food for some, like caffeine, or a downward turn in sleeping patterns for others. There are also sensory stimuli like bright lights, loud noises and stress, while even exercise and weather changes are enough to bring them on.
When a trigger triggers, the first and perhaps most obvious source of relief would be over-the-counter medication. And although there’s absolutely nothing wrong with pursuing this solution in the pain of the moment, there are some things to note.
Medication will only take you so far down the path of recovery when it comes to migraines, not to mention the common side effects of nausea and drowsiness. There’s also the risk that overuse of medications, particularly pain-relievers, can induce a migraine rebound effect, causing the experience to become more frequent and worse over time.
And of course, some look to approach self-case through non-pharmaceutical means out of a personal preference, and they’ll be happy to discover that there are a wide variety of tips and techniques that have been proven to provide relief to the dreaded migraine.
Relieving a migraine without medication
When a migraine strikes and you’ve put your cards down on the homoeopathic alternative remedy, there are a couple of really good places you can start.
Firstly, try to identify the trigger and remove yourself from its presence. If one can’t be clearly identified, always try to position yourself in the calmest, darkest and most isolated environment possible, so long as it’s comfortable.
In terms of a solution that doesn’t depend on over-the-counter medications, here are the five we swear by:
While a combination of these techniques forms a surefire way to stem the sting of migraines without medication, it’s also important to take into consideration the lifestyle habits and settings that make them necessary life tips in the first place.
Take note of your triggers, implement long-lasting changes to stamp them out, and never be afraid to consult a healthcare specialist if your migraines are making your life mayhem.
Here at SMUG, we’ve always championed the body’s natural healing system, and we’ve spent years facing life’s pain and finding solutions in its processes. Discover our highway to healing, including many of the helpers we’ve mentioned above, by taking a trip to our home site here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>Festivals aren’t all just glitter and hotpants - for every night of partying, we have to deal with the dreaded hangover. And the only thing worse than being hungover is being hungover in a tent... being stuck on the festival site for 3 or 4 days also means you’re likely to be buying overpriced junk food too, which can leave you feeling bloated, constipated or generally run down. Lack of access to proper washing facilities means you most likely won’t be able to perform your usual skincare and wellness routines, which, combined with the alcohol and junk food, is a breakout waiting to happen.
So how can you enjoy all the fun of a festival while still feeling your best self? Our list of feel-good essentials is all the kit you need to bouji-fy your experience, plus this slimmed down toolkit won’t be a burden to carry across car parks and campsites.
1. Sleep Mask and Earplugs
Sleep is key to our health and wellbeing, but festival campsites are not exactly peaceful. Block out the noise and the early morning sunlight with a SMUG sleep mask and memory foam earplugs set. Perfectly portable and kind to your hair and skin, because festivals are rough enough on your body as it is!
2. Vitamin C Tablets
Effervescent vitamin C tablets dissolved in cold water are the ultimate morning refreshment after a heavy night. Rehydrate while you enjoy the benefits of boosted energy levels, stronger immune system and clearer skin. All you need to do is add water!
3. Water Wipes
99% water wipes can usually be found in the baby care section of supermarkets and are a better option for festivals than makeup wipes. With no added chemicals you can use them not only on your face but all over your body (especially your intimate parts!) without risk of irritation. Because there’s nothing quite like being clean down there...
4. Dried Fruit
Supplement the chips and burgers with something a little more nutritious. Dried fruit is the best option as it won’t go off even if you leave it in a hot tent all weekend, but it’ll still give your vitamin levels a little lift. Fruits like apricots, raisins and dates are packed with fibre and can help if you’re feeling a bit constipated by your mostly-carbohydrate festival diet.
5. Face Mask
Picture the scene: You wake up the morning after a big night, desperate for the toilet but feeling very fragile. You’re filled with a sense of dread by your impending visit to the portaloos, and terrified of what you might encounter there. Our solution: Pack a covid-era style face mask in your bag (bonus points if it's reusable and has a jazzy pattern on) and spritz the inside with perfume before you head to the toilet block. It might not be a VIP experience, but it will smell like one.
6. Bare Skincare Necessities: Cleansing Lotion and Mist Toner
If you’re only going to take two skincare products, make it these. A cleansing lotion will remove makeup and dirt build up while hydrating your skin, so there's no need to bring an extra bottle of moisturiser. A spray on toner is super easy to apply with no need for a mirror or cotton wool pads which soak up half the product.
7. Collapsible Water Bottle
Perfect for staying hydrated while dancing in the sun, quenching your thirst when you wake and then folding away into your bumbag ready to refill on site. Check out the SMUG collapsible bottle with a huge capacity (600ml) for a bottle that folds down to 7x11cm!
Happy festival season to everyone and remember...don't do anything we wouldn't do ;)
It’s true, you really can have too much of a good thing, and unfortunately, a quick snooze doesn’t need much to turn sour.
Here today, we’ll be setting our minds to finding out how many winks are too many, what impact this can have later in the sleep cycle all while pinpointing the exact moment a restful day becomes a restless night.
Why do we nap?
The activity of sleep seems so innate. Humans have always slept, and not a night in time has passed without it. To understand why we nap, we must first look into how we sleep. And we haven’t always slept the same way.
Let’s set the scene. It’s the dark ages, fire and the sun are the only forms of light, and we humans are doing what we do: sleeping. Today we all know and love the monophasic sleep cycle, which is when we sleep for one single eight-hour stretch. But monophasic sleep is actually kind of a modern invention.
People in the dark ages didn’t sleep like this at all. Instead, they practised something known as biphasic sleep, which is when you go to bed at around 9pm before waking up close to midnight. You then spend half the night fully awake before going back to bed around 3am for the remaining hours of sleep.
They did this because it was most natural for them to do so. Biphasic sleep is the body’s most primitive form of sleep cycle. But the rise of the industrial age and the birth of electric light has changed this habit, confining sleep to a single period while people continued the day even after the sun went down.
Yet the body’s natural urge for biphasic sleep, for two sets of sleep, remains and it’s why we have the habit of napping that we do today. Napping is more than just a means to appease feelings of tiredness, it’s a habit because it’s natural.
The dangers of being a nap enthusiast
Sleep on it, take a nap and you’ll feel better. This really couldn’t be more true in today’s stressful world. When your nighttime slumber falls just shy of those eight hours, a quick nap is one of the most effective ways to restore alertness, reduce stress and regain energy.
Many of the sleeping habits that evolved during the pandemic have sustained their place in the present day, but some have missed their alarm to leave. We witnessed a huge rise in pro-napping behaviours during the aloneness of this era when much of the time there was little else to do but sleep.
Aided by the popularity of work-from-home schedules, beds and the opportunity to nap are now more accessible than ever. But with this comes the danger of napping too much.
A snooze becomes a lose when the helping is too hefty. So what dangers does overindulgence awaken? Check out these not-so-fun facts about too much napping:
We’d like to take the opportunity to expand upon this last point here, as we firmly believe that sleep as a whole is at the centre of all of this. Naps whip away tiredness, but oversleeping ensures that it comes back around.
Healthy napping and good sleep
Burning off energy feels great, but as with any combustion process, there’s always a byproduct left over. In this case, it’s something called adenosine. As energy gets used up throughout the day, adenosine begins to accumulate, and it’s this that makes you feel tired.
When levels of adenosine get too high, you go to sleep and give the body a chance to clear away all of its tiredness. A snooze works in exactly the same way, and clears small sections of adenosine as you sleep. But too much anti-adenosine snoozing during the day and there’ll be none left to make you tired when the night starts to set in and insomnia begins to take hold.
For the perfect nap, we’d recommend no longer than 20 minutes. This will allow just enough time for the mind and body to recentre, rest and recuperate without going into the deeper stages of sleep.
There are going to be challenges in actually achieving 20 minutes of quality sleep. You’ll need to be somewhere comfortable, somewhere quiet and most importantly, somewhere dark.
Sleep is at its best in dark environments. And if you’re battling with rogue rays of light, the one thing we swear by is this Contoured 3D Blackout Sleep Mask. This advanced form of sleep protection seals to the face for instant darkness, while its distinguished domed design protects the eyelashes from breakages.
If you’re up for something a little longer, between 60 and 90 minutes will be your target. It gives you just enough time to complete the non-REM stage of the sleep cycle, the deepest and most restorative phase.
In regards to when to take a nap, we always aim for the mid-afteroon; around 2pm. This time aligns with the natural dip in alertness that’s familiar after lunch.
A restful conclusion
The main takeaway from this is that napping isn’t bad for sleep if enjoyed in moderation. Everyone’s sleeping patterns are different, and some may find that napping has no negative effects on their sleep, while others find the opposite.
Above all, snooze sparingly and always be mindful of the duration, frequency and time of your naps. And always keep a SMUG Sleep Mask close to hand.
For everything to love about great sleep, visit our latest and most innovative collection here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>Above all, always remember that everyone has to start somewhere. To encourage this message as much as possible, here we’ll explore fresh techniques for alleviating that dreaded gym fear, why public workout scenes are worth the appearance and how to make the most out of your workouts wherever they happen.
Battling the origins of gym fear
For those that aren’t all that familiar with a gym environment, stepping through those doors for the first time can easily rouse feelings of anxiety and nervousness for the potential fitness journey ahead. And naturally, there are plenty of reasons that might be responsible for making you feel this way.
The clearest culprit behind this hesitation sensation is the feeling of self-consciousness. This could be attributed to doubts about appearance, fitness level or ability to perform the exercises correctly. And when in the presence of those who might be perceived as more experienced or physically fit, these feelings can become exacerbated.
Intimidation is really the word we’re looking for here, and it’s very easy to feel intimidated in the presence of complex gym equipment and highly trained individuals. And this is where fear of judgement begins to raise its ugly head, as newcomers may worry about being compared to or scrutinised by others.
Combined, it's easy to begin doubting your ability to meet your fitness goals because of all this anxiety. Perhaps these feelings have become more intense over time following a negative experience at a gym before. Negative past encounters act as a major deterrent for many people to engage with a gym facility at all.
Better together
It’s easy to read the above and be forever deterred from entering a gym. And while they aren’t without their faults, gyms actually serve a very important purpose within the social context of fitness.
The clearest picture of their benefits is portrayed through the wide variety of fitness equipment that they offer. This availability can help to tailor exercises to specific goals and preferences, while also making fitness convenient to those with busy schedules.
But they’re more than just a room with gym equipment, as many gyms have positioned themselves as social hubs for people with similar fitness goals and interests to come together. Whether through classes or gym buddies, this approach really helps to cultivate a sense of camaraderie and community around wellness.
It’s certainly no secret that gym workouts are fantastic for feeling fab, and they offer a dedicated space where a community of people can work towards their physical and mental wellness together. In this, gyms also act as a good fitness resource for instruction, guidance and support around your fitness journey.
The benefits provided by gyms confirm that fear of them is a bridge worth crossing. And while this must start with small steps, over time, the grass will certainly prove to be greener on the other side.
Fight the fear
Taking everything into consideration, there are many reasons why you’d want to overcome your fear, and now we’re going to be looking at the how.
First and foremost, remember that each member of the gym community is working towards their own fitness goals. Set realistic expectations for how you want to progress and silence your mind when it begins to compare yourself to others. It’s ok to be a beginner!
One of the best ways to alleviate gym anxiety is to prepare for your visit. This might include packing your gym bag with all the essentials, or planning out which routines you plan on doing.
Always start with the most familiar exercises that you know when creating a gym plan, and build up from there. If you’re thinking of using a specific piece of equipment, check out how it works before your visit. This foresight will allow you to perform exercises safely while being able to feel more at ease within the gym environment.
This development will also include learning as you go and discovering new movements, equipment, forms and etiquette that’ll build your confidence over the long term. Don’t forget to celebrate the small wins, and acknowledge your achievements no matter how small they are.
Whether you’ve ticked off a set of exercises, reached a new milestone or increased your weights for the second week in a row, always be proud of every effort.
And there are extra benefits waiting for those who can work out with a gym buddy, a close companion who can provide support, encouragement and confidence while making the experience a whole lot more enjoyable.
Likewise, for those that might not know which exercises to do, the expertise of a personal trainer will ensure you have clear direction and can train with confidence.
The best of both worlds
Be gone gym fear! Now that you’ve managed to overcome your worries and doubts, there’s nothing else standing between you and the person you’re training to become. It’s ok to feel a little nervous about making your first appearance at the gym; building confidence takes time.
Choosing to overcome fears of judgement and self-doubt will mark a big step forward for your fitness, health and overall wellbeing. However, with our modern outlook on life, we strongly believe in the possibilities and advantages of a hybrid model.
By this, we mean that yes gyms are great, and yes that it’s good to exercise with other people within a dedicated space to sweat. However, it’s unrealistic to expect to only work out in the gym, or for your fitness goals to be solely limited to an external gym environment.
Having the best of both worlds means that your workouts are balanced between home and the gym. This arrangement will encourage you to become dedicated to the action, not the space. Because sometimes the gym’s just too far, or it’s shut, which might often mean no workout happens at all.
Engaging your mind and body within a mix of the two environments will allow you to reap the benefits of both. And to kickstart your fitness journey into motion, we’ve got everything you could ever need right here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>And it’s a common issue that can easily go unchecked, leading to prolonged discomfort, pain and tension headaches that affect your ability to work and enjoy life.
Fortunately, there are several really accessible exercises and tips that can help to alleviate this tension, with one of the most effective tools being the use of heat therapy. Whether you’re a desk worker or athlete, dealing with occasional tension or chronic pain, this latest blog explores the many different sources of relief you can use anytime, anywhere.
Five simple tricks for alleviating tension
Tip #1: Realign your posture
When pains and strains come knocking, correcting poor posture is the first point of call. Whether sitting or standing, it’s always good to be aware of your posture. When sitting, try to keep your back straight and your shoulders directly above your hips. If you’re standing, look to keep your shoulders relaxed, and try to distribute your weight evenly on both feet. When the stance is lopsided, or if you’re sitting and you’ve got your legs crossed, these two postures can uncomfortably tilt the hips and place pressure on the lower back.
Tip #2: Take breaks to shake it off
Don’t be shy of taking a break from time to time to break the mould. Muscle strain builds up when the body endures the same position for extended periods, which is why it’s best to take a few minutes break each hour from wherever you’re doing throughout the day. Move around and stretch, engaging those most dormant muscle groups and reawakening the brain with a few shoulder rolls, neck stretches and arm circles to release the tension - more on that later!
Tip #3: A soothing escape
Muscle tensions, including the likes of tension headaches, can really play on the mind, making them almost impossible to ignore. However, heat offers a valuable source of relief from this, as its application increases the blood flow and helps to reduce pain and relax the muscles in the process. A microwaveable Soothing Body Wrap is the best tool to do this and can alleviate pain in any affected area and can be applied several times throughout the day.
Tip #4: Match it with massage therapy
A fantastic addition to all these solutions has to be massage therapy, and working with a professional therapist throughout the week can help relieve those tight muscles causing all the discomfort, while also greatly improving circulation. However, this solution can be costly and not always available, which is why we fully suggest self-massage techniques, especially the use of a Massage Therapy Ball. These can be used easily to quickly target specific points of pain, and have a dynamic functionality that’s both effective and accessible to use.
Tip #5: Practice mindfulness and relaxation techniques
It’s not just the physical strains that contribute to the discomfort and pain of tension, but also the feelings on the inside too which usually come in the form of stress and anxiety. However, the effects of mentally-imposed muscle tension can be easily treated by practising relaxation techniques as and when the need arises. We have created our own deep relaxation guide with easy-to-follow steps that are guaranteed to bring an end to both physical and mental suffering. You can find our guide here.
Exercise: the most powerful tool of all
As our second point above mentions, exercise and moments of movement are great ways to free the body from pain and tension. Although this approach might at first appear to be difficult to undertake due to the lack of mobility imposed by these types of conditions, the rewards for doing so will soon become clear, even with just a little bit of exercise.
In essence, this is because when exercise occurs, it encourages blood flow to the muscle tissues, which delivers much-needed oxygen and nutrients to the damaged areas. In addition to this, exercise also promotes the production of both endorphins and anti-inflammatory cytokines, which together act wonderfully as the body’s natural painkillers.
Of course, we always advocate for the most extensive exercise plans but also understand that when pain strikes, especially in the neck, shoulder and upper back region, the physical solution should be both fast and accessible for all.
With this in mind, here are three super-simple exercises you can do at any moment in the day to quickly relieve muscle tension:
Exercise #1: Shoulder rolls
Standing with your feet comfortably hip-width apart and your arms hanging loosely by your sides, raise both your shoulders up towards your ears. Hold this position for a few seconds before releasing; repeat 10 to 15 times.
Shoulder rolls are an easy way to open out the space between your shoulder blades, a place where lots of tension likes to build. This movement encourages new blood flow to all the muscle groups in the region and uses a ‘tension-then-release’ method to trigger muscle repair.
Exercise #2: Cervical stretches
The term ‘cervical’ is a fancy name for the neck area of the spine; an area that’s all too familiar with the uncomfortable feeling of muscle tension. For this movement, you can either sit or stand, whatever’s most comfortable for you at the time.
When you’re ready, tilt your head first to your left, bringing your ear to meet your shoulder this time. Hold this position for a few seconds, before rolling your head around so that your other ear meets your other shoulder. Hold this position for a few seconds, before rolling your head full circle so that your left ear meets your left shoulder again. This movement is particularly good at tapping into a special pair of muscles called the trapezius muscles, which carry a lot of tension themselves and extend down from the base of the skull to all areas of the shoulders.
Exercise #3: Chest opener
All you’ll require for this third and final handy technique is a sturdy wall to lean against. When you’re feeling ready, stand facing said fall with your feet hip-width apart. Next, place both hands on the wall at about shoulder height. Then lean forward until you begin to feel a wide stretch across your chest and shoulders. Try to deepen your stretch with each passing breath, and only go as far down as you’re comfortable with.
The perfect way to alleviate all kinds of tension in the chest, shoulders, and upper back is through this type of exercise. It is highly recommended for those who spend extended periods of time seated. The chest opener movement can counteract the effects of poor posture and promote better alignment; two key elements in combating muscle pains.
To conclude, muscle tension and muscle discomfort are common problems for the vast majority of people at any age. By equipping yourself with the right exercises and techniques, you can make these tensions and sores far more manageable.
For a wider look into the most effective forms of physical rehabilitation, self-love and mindfulness, visit the full SMUG site here.
]]>The unique and dynamic design of this industry-leading breast support system delivers on various different fronts and addresses the litany of issues experienced by women all over the world who, until now, have struggled to find support that meets their specific needs.
In a welcomed turn away from the drawbacks of more traditional support systems, namely sharp wires and too many straps, the band’s distinctively simple approach to these problems is giving women and their breasts access to the support they deserve.
Naturally, with such a new concept, there are going to be a lot of questions. So here today we’re sharing 10 things you might not know about the SMUG Breast Support Band.
1. It sits above the breasts
Unlike other more basic breast support systems, the band sits above the breast rather than under them, applying compression directly to the main body of the breasts. The band then wraps around under the arms before the two ends meet around the back.
The band doesn’t require a professional fitting, and its highly-calculated position ensures that the band is unable to ride up or slip down when it’s worn. From here, the band significantly reduces both the vertical and lateral movement of the breast tissue.
2. It prevents excessive movements
The band supports the breasts and limits their movement during high-energy moments by delivering advanced compression technology. This means that when the band is worn, it keeps the breast close enough to the body that they’re unable to stray away and cause damage.
Not having to worry about breast support will put your body and mental health at ease, as although it’s delivering all-around support, the band has been specifically designed with comfort in mind, while it’s also extremely durable on a day-to-day basis.
3. It’s super high impact
Don’t be fooled by its seamless design, the SMUG Breast Support Band is packing some serious support. Back in the days before the band, sports that have a high impact on the breasts, like running, martial arts and rugby, didn’t get along so well with the support systems of the time. In the long term, this may have prevented many women from pursuing a sport they liked because the right breast support wasn’t available to them.
The band has become a necessity for all types of active women, everyone from high-performance athletes to casual runners in the park. This band is ready to pace with the lifestyle demands asked of a modern woman, and we’re totally here for it.
4. It can be worn when not exercising
Even when looking beyond the sports arena, it’s difficult to escape the endless list of problems that bother the breasts on a daily basis. Even the most innocent of tasks, like climbing the stairs or lifting a heavy object, can place unnecessary and damaging strain on the supportive breast tissue.
Due to its highly comfortable and dynamic design, the band can be easily and discreetly worn whenever’s right. No longer will your daily comfort be disturbed by a rogue bosom. And when you feel ready to take it off, the support band can be conveniently folded away; ready for the next use.
5. It’s easy to wash and maintain
The band is woven together with three of the world’s most intelligent fibres; the holy trinity of materials. Elastomer, polyester and a dash of nylon brings together a band that’s durable, practical and most importantly of all, easy and simple to maintain.
To do this, we’d recommend a 10-minute hand wash with a small amount of delicate detergent. The heat from a washing machine can easily misshape its form and dry out its elastic, which won’t do any favours in the long term. After a thorough rinse, the band with be ready to dry. Leave it on the line to drip-dry, following this process every week.
6. It stops the breasts from sagging
The breast tissue is supported internally by what’s known as Cooper’s ligaments. These ligaments are found just under the skin, as well as through the entire breast tissue. With age and time, these ligaments begin to weaken, holding up less and less of the breast tissue. It’s this process that causes the breasts to droop.
Unfortunately, when the breasts experience excessive long-term force, like that of gravity, the weakening of the Cooper’s ligaments can be accelerated prematurely. The band slows this process significantly by delivering accessible, high-quality support and stalling the onset of sagging breasts.
7. It's customisable
Each and every pair of breasts is unique. Small or large, the necessity of having the right support can never be overstated. But what we noticed was a massive gap in the market for one solution that could solve everyone’s problems.
SMUG’s Breast Support Band comes in three different sizes: small (90cm), medium (100cm) and large (130cm). While this ensures that every pair has a band that fits, we’ve gone one step further to make this a truly unique solution. The only clasp on the band, the one that sits against the back, is entirely velcro, allowing total adjustability, sizing, strength and zero slipping.
8. It supports your back
The experience of unsupported breasts wreaks havoc on the back, shoulder and neck muscles that intervene to offset the imbalance. Larger breasts particularly have a habit of drawing the shoulders forward and placing unwanted pressure on the curvature of the spine. Over time, such a position can cultivate some really negative effects on your posture and health.
While the band leads the industry with its revolutionary breast compression technology, it’s also applying the same level of support to the spine, right in the middle of where it needs it the most. This alignment promotes the body’s natural position and encourages flexibility and mobility.
9. It can be worn to sleep
Even when the body’s motionless the breasts’ Cooper’s ligaments can still encounter strain, and this happens most often when we’re asleep. Finding the right sleep position for breasts is tricky no matter the size, and breasts play a big part in the overall experience of a woman’s sleep.
The band’s intelligent design has allowed it maximum breathability, and although it works excellently at catering for high-impact movements and motions, it also works just as well when keeping the breasts close to the body during the night. This is an absolute must-try for any woman who feels like they’re struggling to sleep well.
9. It collaborates really well
The SMUG Breast Support Band is both a team player and a standout star. It can be worn both under and on top of clothing according to comfort and preference. The band isn’t here to win the battle against the support disadvantages of traditional bra systems, it’s here to win the war against breast pains and strains.
For this reason, we’ve designed a product that works with whatever you’re wearing. The band can be worn by itself or over a sports bra; in every instance, it’s able to apply the best level of compression to support the breasts without having to compromise on the wearer’s personal preferences.
Find out more about the industry’s leading breast support band, and why it’s here to transform breast support for women all over the world, by visiting here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>We firmly believe in the power of sound sleep, even if sleeping happens with wet hair. Although many might usually opt for the added comfort of dry locks when they climb between the sheets, for others, and especially those who live busy schedules, the nighttime is the only time when the hair can be washed and cared for properly.
But while a nocturnal shampoo and condition might offer convenience, you’ll be far more likely to awaken to the nightmare of bedhead in the morning if sleeping with wet hair.
Of course, here at SMUG, we never say never, and believe in pioneering ground-breaking solutions to all of life’s problems, whether they’re big or small, wet or dry. So in a continuation of our championing perfect hair health, here we’re going to be detangling the truth about sleeping with wet hair, why it’s best avoided and what to do if you ultimately do decide to seek sleep straight after a good night’s shower.
Should you sleep with wet hair?
Sleeping with wet hair usually isn’t a choice of preference for those who do, as typically a nighttime wash might be the only chance they get during a busy day to do so. The reasons for doing this are usually that it’s the only time to have time to properly wash the hair and apply all your favourite products.
However, there is a much chillier side to nighttime hair washes, and it could come as a detriment to not only your hair but your health too.
The hair is, by nature, a lot stronger when it’s dry. And although it’s good to have a head full of hydrated, healthy hair, the hair strands are at their weakest when they’re wet. Pair this with the friction the experience of having your head on a pillow for eight hours, and you’ve got a one-way ticket to a bad hair day, which in itself is almost counterproductive to the benefits of a nighttime wash in the first place.
Wet hair generates cold, and can easily lower the body’s core temperature, bringing the immune system down with it. Venturing outside on a cold day straight after a shower will be enough to prove our point here.
But like a double-edged sword, applying heat in an effort to dry it can also cause massive breakages, and style can be difficult to reclaim after a night’s deep sleep.
Above all, we’re not suggesting that you don’t go to bed with wet hair, but we’re also not advising that you do. If it really is your only chance to get a proper wash in, here’s what you should do.
The dos of sleeping with wet hair
Try to dry your hair as much as possible before sleeping: Before you hit the pillow, try to towel dry your hair beforehand. By doing this, you’ll reduce how much moisture is trapped in your hair, making it less susceptible to breakages or to the damaging friction experienced by contact with the pillow.
Use a microfiber towel: Microfiber towels split good hair from great hair, and while being gentle on the locks, they’re also extremely useful for removing as much of that dreaded wetness as possible. Our collection stars a Sleep & Sleek Reversible Quick Dry Hair Turban that’s just perfect for this, complete with this wonderful microfiber technology.
Sleep on satin: You can level up your hair game by sleeping on a Satin Pillowcase. These are a little-known secret that are less absorbent of water and moisture in general, and work wonders at protecting the natural oils in the hair while helping to avoid tangles and frizz.
Braid it back: If you have long wet hair and plan to sleep with it, consider putting it in a loose braid as the best way to protect it from damage and unwanted tangles. It also reduces the surface area occupied by the hair, resulting in fewer chances of friction between the hair and the surrounding materials of the bed.
The don’ts of sleeping with wet hair
Don’t sleep with sopping wet hair: There’s wet hair, then there’s really wet hair, which aside from being totally susceptible to damage, will do a great job at drenching your surrounding bedding; especially if you toss and turn during the night.
Avoid tight hairstyles: Although the likes of hair buns and high ponytails might seem like the most manageable option for sleeping with wet hair, they’re also the most damaging and create the most amount of tension. Instead, try to give the hair as much room to breathe as possible, perhaps opting for the aforementioned loose braid that we mentioned before.
Don’t use cotton pillowcases: Cotton is one of the most porous types of material out there, which means that not only is it super absorbent of both water and the natural oils that help to keep the hair healthy, but it’s also full of friction. When wet hair meets the terrible texture of cotton, it can only result in fried, tangled and worn-out hair. Always opt for the satin alternative instead!
Don’t forget to protect your hair: If you’re sleeping with wet hair on the regular, be sure to do everything you can to reinforce good protective measures. This might include applying additional hair oils or indulging in a leave-in conditioner. Above all, remember that when wet, your hair is at its most vulnerable, and needs all the support it can get!
Wrapping up
Looking after your locks doesn’t need to be a long and arduous process, and it’s products, tips and innovations like ours that are going to elevate the health of your hair to new heights. SMUG pioneers solutions that are accessible, easy and stylish for all, and we encourage all areas of the body, including the hair, to enjoy the benefits of a great night’s sleep; wet hair or otherwise!
For more great tips on how to look after yourself and live your best life, visit our full collection here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>A routine is a set of activities that are done regularly at a specific time of day or in a particular order, and the wonderful thing is that this can really apply to anything, such as waking up and going to bed at the same time every day, to meal times, exercise routines and work schedules.
While some may view routines as dull, restrictive or monotonous, the power of a routine has been shown to increase productivity, reduce stress and improve overall well-being; bringing numerous benefits to both physical and mental health.
This blog explores the many benefits of maintaining a routine and why this has the power to positively impact major aspects of life whenever and wherever it’s applied.
Routines for the right results
If you’re in need of some quick shots of inspiration to drive you to adopt a new routine or revisit an existing one, here are some of our favourite reminders:
Routines increase productivity
A set routine outlines exactly what needs to be done and the time available for the task to be completed. For anyone that struggles with the common problem of procrastination, a routine can equip you with a new wave of productivity and efficiency.
Assigning tasks to specific times within the day increases the likelihood of completing them efficiently, which is precisely what effective time management requires. In this way, routines also eliminate moments of wondering what to do next, or where to start, thus overcoming a major barrier in procrastination.
Routines improve sleep
As we mentioned at the beginning, the body has an innate ability to follow patterns and will do so in any setting or application, especially when it comes to sleep.
While modern life remains very much a go-go, following a sleep routine allows the body to thrive on consistency when it needs it the most. In this way, having a set bedtime and wake-up time can help regulate the sleep pattern.
By sticking to a consistent sleep routine, we can train our bodies to fall asleep and wake up at the same time each day, which can lead to better-quality sleep and more restful nights.
Routines reduce stress
With as many as 76 per cent feeling more stressed than ever this year, the relationship between stress and physical and mental health has never been more strained, having a detrimental impact on how life and everything in it are perceived.
Above all, routines have a powerful ability to deliver structure and stability to a day. By having a routine, we can reduce stress by creating structure and predictability in our lives. We know what to expect each day, and this can help us feel more in control and less overwhelmed.
Additionally, practising a routine is an excellent way to better prioritise and manage time, reducing the stress of feeling like having too much to do and not enough time to do it.
Routines optimise physical health
Working out is a great way to enjoy many of the body-positive benefits we’ve talked about so far, including better sleep, more focused energy and less stress, but applying a rounded routine to the need to exercise is the best way to bring all these benefits together.
Although it can be challenging to find the time and motivation to exercise, allocating specific times for physical activity within your daily routine can create a sense of commitment and familiarity to promote physical wellness. Routines help to place working out with better foundations during the busy day.
This also works with the body’s natural restorative rhythms, very much in the same way to sleep, in that it can anticipate when muscle strain is going to happen and prepare for the best outcome.
Routines restore mental health
The stability of our environment, whether affected by financial difficulties, dysfunctional home life, illness, or other factors, plays a significant role in our mental health. One of the defining features of a mental health decline is a lack of motivation and an inability to complete seemingly ordinary tasks.
By providing structure, a routine works to alleviate the overwhelming feelings of anxiety and depression, and can help your mental health to move forward and into a brighter frame of mind. A routine recaptures that strong sense of self-control and can provide a sense of fulfilment and happiness when engaging in activities, like spending time with loved ones, on a regular and set basis.
Routines encourage healthy habits
The daily schedule lists an abundance of daily habits, yet not all of them are going to be great. In reality, this might include things like too much screen time, forgetting to take out the rubbish or indulging in the odd cigarette from time to time.
If you are trying to break free from certain customs or want to establish new habits, creating a routine can set everything in motion and help you achieve your goals. Following a pattern weaves habits into the fabric of everyday life.
If you’re trying to cut down your screen time, for example, dedicate a space in the day that’s totally digital-free, or if you’re trying to eat more apples, why not have one every day with your breakfast? The benefits of a routine are widespread, and they’re surprisingly easy to implement; leading us to our next talking point:
How to create a good routine
Getting into a routine involves several steps, with variations depending on individual needs and preferences. When it comes to actually starting one, there are a few good tricks you should know about.
Identify your goals - Realise what you want to achieve and create a clear picture for you to determine the focus of your routine.
Determine your priorities - Once you’ve identified your goals, pinpoint the tasks or activities that are going to be the most critical in achieving those goals. Know exactly what area of your habits you’ll be addressing, and those that you’ll be addressing first.
Map out a schedule - Using your goals and priorities, plan a schedule that outlines the tasks or activities you’ll need to do each day while working around the other elements on your to-do list.
Be consistent - We know it’s a little cliché, but keeping consistency is key when it comes to routines. Stick to your allotted time the best you can and try not to deviate; this will make it easier to stick to the routine over time.
Go through changes - Nothing’s ever set in stone, and your new routine might need a little adjusting here and there as time goes on and you become more familiar with your new habit.
Don’t give up - Lastly, keep motivated and try to stick to your routine as much as possible. It’s really good to track new progress and to reward yourself when you cross new milestones.
Next steps
In conclusion, practising a routine offers numerous benefits, such as increasing productivity, reducing stress, and creating a sense of accomplishment.
By setting clear priorities, creating a schedule, and staying consistent, you can establish healthy habits that will help you achieve success in all areas of your day.
Be sure to visit our full site here for further insight into living your best life.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com]]>The concept of pressure points, otherwise known as acupressure, is something seen in natural remedies fairly often and might sound familiar if you’ve heard of acupuncture before. Today we’ll be taking a closer look at what this technique promotes and how its benefits can be applied to overcome the challenges of getting a good night’s sleep.
Tapping Into the Benefits of Pressure Points
The pressure point technique offers a way to tap into parts of the body that aren’t immediately visible to the naked eye.
Right under the skin lies a vast and complex network called the lymphatic drainage system. This system performs a hugely important job, helping to keep the body’s internal system clean while also dispelling harmful toxins; including cancer cells.
A clear internal system will prepare the way for the body to access a range of different benefits, including new tissue growth, however, it’s not uncommon for the lymphatic system to sometimes get blocked. When this happens, lymph, the fluid that the network uses to carry out the drainage, has nowhere to go, preventing harmful toxins from being removed from the body.
Blockages are usually flagged by swelling, localised pain and soreness, however, they’re not always this pronounced, which is why knowing about and regularly addressing the body’s many different pressure points is so essential.
Adding pressure to these points with a pair of Hand Therapy Massage Balls is the most effective way to clear blockages and ensure smooth sailing for the lymphatic system.
Acupressure therapy triggers a wave of rest and relaxation and is a popular way to soothe tired muscles after a workout. But through a different lens, these benefits can also be applied when preparing the body for a good night’s sleep.
Not only will the practice do away with the uncomfortable, sleep-limiting effects of lymph blockages, most notably swelling and inflammation, but it’ll also signal to the brain that sleep should start soon.
Here are five of the best pressure points you can use at any time to help induce deep and restful sleep:
Five Pressure Points for Better Sleep
This pressure point is a typical feature in many traditional Chinese medicines, acupuncture and acupressure techniques, and its application seeks to address various physical and emotional conditions, including insomnia and anxiety.
Finding a Balance
These five pressure points are absolutely must-know to anyone looking to leverage the body’s natural secrets in their pursuit of perfect sleep. And while pressure points and Hand Therapy Massage Balls do come as essential tools for promoting a restful body and mind, their benefits should be used in conjunction with a healthy lifestyle and other sleep-promoting strategies, such as a consistent sleep schedule, a relaxing bedtime routine and a comfortable sleep environment.
Luckily, SMUG’s ground-breaking collection and adjoining blog provide the answers to all of life’s ailments, and we’d love you to join us in their benefits here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
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Although it would be nice to imagine rising with the sun and waking up to the morning bird’s call, wake-up alarms are the blaring reality of modern living. And through the most honest view, they’re a popular and convenient way to ensure waking up on time.
However, this convenience can quickly turn into chaos when an alarm is missed, when that ‘snooze’ button becomes a little too frequent and suddenly you’re an hour late to work! It’s happened to the best of us, but for some, adhering to morning alerts from the digital age can prove to be a real impossibility.
Snooze you lose
When set to the right time, alarms are a great way to set aside time and prepare for the busy day ahead. A prompt rise will leave you plenty of time to wash, get dressed, enjoy breakfast and tend to whatever else is on the morning to-do list. Humans aren’t machines with on and off buttons, and just like a good loaf of bread, everyone needs ample time to rise.
In this way, it’s clear to see how a missed alarm can cause panic, as an unwanted lie-in compresses the time available to complete all these tasks at leisure. Priorities also come into play when waking up late, and although it can be easy to choose to get to work on time over the first, and most important meal of the day, a rushed morning routine set off by a missed alarm will leave you feeling much more than just tired.
Foregoing the normal morning routine risks leaving the mind without nutrients and the body without time to correctly balance itself for the day ahead. Concentration, energy and positivity are all on the chopping block, which is why waking up when intended is the single most important decision of the morning.
If this is your morning experience every once in a blue moon, you shouldn’t have much to worry about. Missing the occasional alarm is a mistake that can happen, and could be a good indication of an oncoming illness or flu.
However, if you’re one of the many that find it near impossible to wake up on time, and set the alarm each night in the hope that you’ll meet it in the morning but just know that you won't, you’re probably more than familiar with the scenario we’ve just mentioned.
And missing the alarm morning after morning can have a much wider and much more detrimental impact. Not only do you risk constantly feeling tired, drained and out of both time and luck, but maintained tardiness could also sabotage your livelihood; and the alarm is to blame!
If constantly missed alarms are leaving you in despair, read on, because next, we delve into how you can make sure you never miss an alarm again.
How to make morning alarms more effective
For an alarm clock to truly work in waking you up, there are a few techniques you can use in conjunction with the familiar morning beep to stop you from snoozing over. Here are our favourites:
Discover a new side to sleep
The end goal here is not to better abide by the call of a digital alarm but to create and practice techniques that take your sleeping abilities beyond the need to set an alarm at all. With this, there’s no doubt that the entire sleeping routine, and indeed life in general, will continue to rise to the next level as it relishes in the many extraordinary benefits of great sleep.
To discover more sleep techniques from the new age of dreamers, fly on over to our full collection here.
For all press, media, distribution and retail enquiries, please contact: hello@sleepsmug.com
]]>But what have the elves at the North Pole been busy creating in their workshop? Here we’re going to unwrap some of our favourites from the collection, including our festive stocking fillers, gifts for friends and even a treat for yourself!
And so with the first snow of Christmas already falling, let’s glide away into this year’s must-have products:
When in doubt about what to get that special someone, always go with the all-time favourites, and boy does our most festive gift set have it all!
As the shining star atop the SMUG tree, this gift set is the centrepiece of our Christmas Collection this year and contains all our best-sellers adorned with our iconic candy cane design.
Our Christmas Gift Set this year includes:
Who says you can only find presents under the tree? This adorable Hair Scrunchies Christmas Bauble is bursting with festive joy, and should be hung on high the tree where it awaits to delight its recipient.
The bauble contains three of our luxurious satin hair scrunchies in alternating shades of precious pink. Completed with a bow so merry, this gift is a quirky must-have for secret Santa, stocking fillers and small gift ideas.
We’re super excited to include this set in our collection this year, as it honours some of the most popular products we’ve released this year in the most wonderfully whacky way. Here the recipient of your generosity will indulge in true head-to-toe TLC.
Here’s what the set includes:
Also available in Cow Print and Candy Cane.
This perfect pairing is just what you need for that last-minute secret Santa gift or stocking filler, and this duo is one of our favourites in this year’s Christmas Collection.
This is because it brings together two of the body’s most powerful responses to trigger deep, restorative sleep. The contoured 3D sleep mask is an award-winning SMUG staple, and not only protects the lashes with its unique domed design, but it also encourages the body to produce more sleep-inducing melatonin with its all-out blackout capabilities.
Its funky facade is reminiscent of slumber under the stars of the twinkling wide night sky and is a perfect addition to your winter sleep wardrobe.
Its partner, an adorable 75ml bottle of our Pillow Sleep Spray, is a wonder for the senses and lulls the body and its sleep surroundings into deep tranquillity with a natural aroma of lavender. Find out more about how this natural process works here.
This set is also available in playful Flamingo Martini and Christmas Candy Cane.
Getting a good night’s sleep is just wild, and as perhaps our most ferocious addition to our Christmas Collection this year, this set is just what you need to unwrap a wild side this year.
Here’s what’s included:
You would not believe how much hydration is being robbed from your skin and your hair as you sleep, and is the number one culprit for frazzled locks and premature signs of ageing. This set, which includes a pillowcase, sleep mask and hair scrunchie all complete in grey satin, finally brings this hydration heist to an end.
This is because, unlike satin, common bedtime materials like cotton suck hydration from anything it touches. And it spends eight close hours with the hair and the delicate skin around the eyes during the night. Find out more about SMUG’s satin secret here.
Our festive mascot returns for another year of limited-edition sleep masks, and we’re so excited to see this playful print under the Christmas tree again. Santa’s little helper adds a fresh merry twist to a mask that needs no introduction.
Our 3D Contoured Sleep Mask is the stocking filler of sumptuous sleep, and delivers total full-angle darkness alongside full lash protection; putting the rest firmly back in restorative.
Double up your gift with an even cuter bottle of our lavender sleep spray.
There aren’t enough arms in the whole of the North Pole to carry the entirety of our Christmas Collection, which is why we’ve got a special sack just for Santa himself.
This 70cm x 48cm canvas drawstring sack was the perfect place for us to profess our love of Christmas and to the man himself, and is the ideal piece to have to hand when giving gifts of sleep this holiday season.
Unwrap our full holiday collection for Christmas 2022 here. Merry Christmas!
For all press, media, distribution and retail enquiries, please contact: hello@sleepsmug.com
]]>Early birds get to enjoy a peaceful, interruption-free workout before the rest of the world awakens, while night owls are able to run their batteries fully flat; ready ahead of deep and restorative sleep.
Most try to position their workouts at a time that’ll reap the most benefits, both physically and mentally, but who’s really doing it right?
Before we answer this question, it’s important to remember that the very best workouts are the ones that you actually do. Aside from the scientific standpoint and the supposed benefits of a perfectly timed workout, we fully recommend that you work out when’s right for you.
When do you have time to exercise? When do you most enjoy it? And most importantly of all, when does your workout routine make you feel at your best? These are very important points to consider first and foremost before trying to target a specific timeframe.
Whether it’s at sunrise or sunset, the most effective workout plans are always backed by the right movements and paired with the right diet.
Yet the battle between the larks and the owls continues to rage on, so let’s get straight into it!
Working out in the morning has all the hallmarks of a perfect start to the day. It provides a dedicated amount of time when stretching the muscles and moving the limbs perfectly prepares the body for the demanding day ahead.
As we’ve looked at in some of our previous blogs, the body is a rejuvenated state of ‘new’ when it first arises, meaning that your workouts are going to be intersecting with your body in an entirely different way.
The hormone testosterone plays a big part in working out because it helps to fuel energy and create new muscle cells, and luckily for the early birds, testosterone levels are at their highest between 8am and 11am in the morning.
During this time, the body will be more encouraged to dive into existing energy stores than into the foods and nutrients just consumed, promoting the fat-burning potential of morning workouts. Added tools like resistance bands go a long way when it comes to this benefit.
Research suggests that morning training sessions help the body consume less food throughout the day while also encouraging more efficient digestion.
Morning workouts provide an opportunity to get your fitness done and out of the way before the rest of the day catches up, and will focus your energy and attention for the rest of the day.
Early morning starts are also bound to benefit your sleep cycle too, facilitating a more restorative process.
With so many benefits on offer, it seems impossible for morning workouts to have any nasty side effects at all. But as testosterone fuels the morning high, other mischievous hormones are inclining the morning low.
Chief among them is cortisol. For those of you who are familiar with our blogs, you might recognise cortisol as the hormone that regulates the sleep cycle; helping you to sleep at night and wake up in the morning.
But cortisol naturally uses all its strength to wake up a sleepy head, which is why its levels are higher than usual in the morning.
This is important to note when working out in the morning. Although it’s very useful for regulating sleep, high levels of cortisol also have a bad habit of breaking down muscle tissue, which it does by essentially breaking down the muscle tissue into amino acids and sugars.
For this reason, workouts that are too close to the beginning of the day might lead you to not only lose muscle mass but struggle to make any significant gains.
Aside from the biological collision, there’s also a practical collision too. This is to say that early morning workouts don’t always work out, and sometimes it’s better to skip the 5am club. If you’re often placing the effort to workout out nice and early over the natural course of your sleep, you might well see the benefits start to slowly diminish.
Rome wasn’t built in a day, and all workouts need to work around you. For those exercising in the afternoon or evening, there are plenty of benefits to be had.
Later doesn’t mean less. Energy and endurance are two of the main features that’ll benefit a later workout. It also means that you’ll be less likely to burn out while you’re breaking a sweat. Great news for anyone who loves a late session of cardio with a trusty pair of core sliders.
If it’s flexibility you’re after, nighttime workouts are the way to it. This is all down to changes to the body’s core temperature which happen throughout the day. The body’s core temperature hovers between 36.1℃ to 37.2℃, but varies mostly between the morning around 6am and the evening around 6pm.
The body’s heated core gives it an extra dose of flexibility when stretching and warming up, and you’ll find that you’re able to take your workout to new heights when the body’s prepared to do so.
If you’re into the life-affirming, all-good benefits of yoga, an evening session is a perfect time to seize them. Rolling out your yoga mat in the hours leading up to bedtime will help you to sleep better and avoid suffering from insomnia.
The elephant in the room when it comes to discussing the drawbacks of late afternoon and evening workouts is that time isn’t always guaranteed. Time set aside for a later workout can soon run astray, making it even more difficult to exercise if it isn’t at the top of your list.
Gyms facilities aren’t always open and accessible in these later hours, and a definite drawback includes trying to find a suitable space in which to work out.
The drawbacks of nighttime workouts vary from person to person. It can cause your stomach to stir, especially at the end of a day’s meals, while some may find that it actually causes insomnia later when trying to score a good night’s sleep.
It’s common to feel energised and jittery with that post-workout high, which poses a challenge when winding down to a good night’s sleep.
There’s a lot to compare when trying to answer our overarching question, and we emphasise how everyone’s workout path is unique and different. For some, a later workout is just ideal, while for others, a quick morning session is the only way to squeeze in a moment of exercise in an otherwise chaotic day.
It’s entirely up to the exerciser to decide when and where best suits their schedule, but for us personally, we turning more towards morning workouts.
This is primarily due to the clear benefits of time, convenience and advantageous chemical balances within the body. Runner’s high is real, and it’s best enjoyed when the day is backed by an early morning workout session.
Discover more advice on training and physical fitness from the leading number-one source for fitness fanatics and workout wonders here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>The crevices of the shoulder bones come as a common example of this, in addition to large areas of the upper back. Trying to reach these areas yourself might leave you feeling like a t-rex trying to touch its toes; human arms just don’t bend that way.
Although it’s nice to visit a sports therapist who can address these issues for you, there is a vast array of highly-effective home solutions that you can use to address these areas with convenience.
Here in our latest blog today, we’re going to be getting in touch with some of the most revolutionary tools in muscle recovery right now; allowing pain to literally be rolled away.
Taking a do-it-yourself approach to massage therapy comes with many unexpected benefits. It’s accessible at all times, finding the source of the pain has never been easier, and you’ll know exactly when the treatment has worked.
Not even the world’s best masseurs can feel pain for you, which is why the roaring success of products like Hand Therapy Massage Balls has endured for so long.
These foam-but-firm balls of magic work wonders when targeting tight muscle spots, particularly in those hard-to-reach areas around the body.
When wedged between the body and a hard surface, the ball can easily roam around finding the right tension spots to target. They can be used against both the floor or a hard vertical surface like a wall.
Massage balls have become a staple piece of equipment in physical wellness, largely due to how accessible and easy to use they are. The most popular ways to use a massage ball include:
Place the massage ball between a wall and your back, positioning the ball carefully, and roll the ball back and forth along the muscles surrounding the shoulder blades; extending your knees to position the ball in the best spot.
You can also change the intensity of the ball by pushing more or less firmly against it, placing your hands on your upper thighs if you’re in need of a bit more stability.
Lie down flat on the floor with your face facing up and a massage ball placed comfortably under the arch of your neck.
For maximum comfort and safety when doing this, avoid adding too much pressure to the cervical spine area, and focus more on the muscles that run between the base of the head and the corners of the shoulders.
This area takes a lot of stress, and the even approach of the method ensures that stress, soreness and tightness are evenly eased. Switch sides, hold positions and move around, whatever works best for you is perfect.
There’s an old tale that when stress gets old, it gets heavy and sinks down in the body to the feet. Unfortunately for most people, this is where it stays, cultivating a litany of mobility and pain-related issues.
Luckily, this is one of the easiest forms of muscle rehabilitation in the world and is best completed when sitting down. Rolling the balls back and forth under the soles of the feet is a great way to soothe out those sensitive pressure spots, and requires very little effort or energy to see results.
We’d need all day to go through the entire list of ways the SMUG Hand Therapy Massage Balls can be used, but the three that we mentioned above are by far the most useful to have to memory when painful sensations come knocking at your door.
Massage balls offer a powerful way to locate and treat muscle aches and strains right at their source, and they’re highly versatile and easy to explore with. Their benefits run deep and aren’t limited to just the muscle tissue.
Lymph is what’s produced when the fluid tissue responsible for removing waste leaves the cell, it’s almost like a byproduct of the cleaning process. But nothing is ever wasted when it comes to the body, which is why it has an amazing lymphatic system that it uses to excrete waste like lymph.
Lymph nodes form a really important part of this system because they’re responsible for removing anything harmful, including cancer cells. They use white blood cells called lymphocytes to filter the lymph before it rejoins all the other waste in the bloodstream.
However, the system can also become blocked, causing the fluid to quickly build up. This causes a scary-sounding localised type of swelling called lymphedema, which distorts the shape and appearance of the skin; bringing the system’s waste management process to a grinding halt.
This experience is of course very painful and debilitating, which is why it’s so important to keep the thin tubes of the lymphatic system clean and clear. This is very achievable with the SMUG Hand Therapy Massage Balls, and there are a few important areas of the body to note when doing this.
Let’s start at the abdomen. Because it’s home to so many vital organs, all of which require a constant fresh flow of nutrients, the abdomen is also full of lymph nodes, especially in the areas closest to the heart.
To engage this region with the massage ball, we suggest a flat, face-down position with the ball between your abdomen and the floor. Use your hands and feet to guide the contact and intensity of the ball.
There are plenty of lymph nodes to be found elsewhere too. The underarm and groin areas are major hotspots for lymph nodes, as well as the base of the neck.
The neck is a particularly important region for the lymphatic system because it’s also where the system ends at something called the thoracic duct. This duct is responsible for emptying the lymph back into the blood circulation. The bloodstream then removes the lymph waste from the body, as it does with all other waste.
Applying the pressure of the massage ball to this area will encourage the fluid involved in this process to flow more efficiently.
Although the SMUG Hand Therapy Massage Balls have pioneered muscle therapy as a standalone solution, they also work incredibly well with techniques for lymphatic and muscle wellness.
A really good example of this is found in deep pressure stimulation, a similar pressure technique focusing on draining the lymph nodes found around the delicate eye area. Blockages in this area are very uncomfortable, which is why it’s common to use weighted eye masks.
If you’re looking to achieve mass drainage of the lymphatic system, which we ensure you is a very flushing experience, try out a pair of massage balls with the ancient techniques harnessed by an acupressure mat.
These mats stimulate thousands of passages and nodes along the lymphatic system all at once, relieving many of the vital passageways in the process. The mat’s accompanying pillow will also work well with the natural curvature of the body, notably along the lower back and neck.
Discover more ways to look after the body’s natural healing system here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>This is especially true in the turmoil of the current climate. Endless headlines of job cuts, price hikes and stretched budgets have meant that when money’s on the mind, sleep certainly isn’t.
But it doesn’t need to be this way, and whatever your financial position is, money worries should never be taking precedence over your sleep or well-being.
Feeling worried about money, paying the bills and making ends meet is set apart from other types of anxiety, namely because its impact is so heavy and detrimental to everyday living.
Finances are one of the leading causes of stress and can expand into feelings of immense sadness, fear, anger, anxiety and in some cases, depression.
And what’s more, stress about money isn’t exclusive by gender, nationality or age, and it's expected to hit everyone at some point in their lives.
It’s thought that as many as 72 per cent of people have experienced feeling this way because of money worries in the last year alone.
These feelings can often seem inescapable, crushing in fact. So much so that finding any peace or joy in day-to-day life seems scarce, especially when it’s required for a restful and recuperated sleep.
But here we underline the importance of good sleep in such a situation. It is indeed the power of a good night’s rest that will carry you forward both physically and mentally as you rearrange your ducks in a row; so to speak.
When payment troubles run deep but the cash runs dry, sleep is usually the first domino to fall. But with good sleep, your chances of overcoming financial strain are significantly increased.
Good, regular, restful sleep boosts your concentration, productivity and decision-making abilities. It helps you to think and navigate the world with your eyes wide open. A good decision is never made on a bad night’s sleep.
These life-affirming qualities will come of great use when faced with scaling money misery mountains.
It’s just that with the sleep-snatching side effects of having money on the mind, feeling these benefits seems so far off.
There are lots of ways to retrieve your sleep (and sanity) from the clutches of financial stress, and today we’re going to tell you how to do it:
Worrying about money can have you feeling like you’re trapped in a cycle, one that’s active both day and night. Sometimes the only way to jump out of the cycle is to ignore the problem at the heart of its case, but this often only causes the problem itself to worsen.
Instead, try to allocate an amount of time each day when you can proactively address the most pressing issues in your situation; ideally before noon.
During this period, concentrate only on what needs to be remedied and identify what you can do to turn the tide of financial woes on that day alone.
Wrap up your concerns and to-dos when you wrap up your session, and address them again at the same time tomorrow. This way, you’ll be dedicated to solving your financial concerns during an allocated amount of time.
This solution is ideal for those who might tend to avoid their financial concerns or for those who might feel overwhelmed when trying to find a solution. It’s always easier to tackle these problems with smaller steps, and this approach will help minimise interruptions during the night.
Tackling tricky money matters is a lot of stress, and as we’ve explored in some of our previous blogs, a lot of stress isn’t great for getting a lot of sleep. However, exercise can help to shift that stress through a chemical transaction in the body.
When the muscles get moving, the motion triggers a chain reaction in the brain that awakens its neurotransmitters called endorphins. These endorphins flood the bloodstream and circulatory system with the ‘feel good’ hormone, quickly alleviating feelings of stress, anxiety and sadness.
What’s more, these benefits are accessible to anyone, and even exercise for 30 minutes a day will clear away the stress in time for a good night’s rest.
When under financial pressure, it isn’t easy to hop straight into bed and drift swiftly off to sleep. But the stress can be beaten so long as you keep to a sleep routine.
It doesn’t need to be anything strenuous or complex and can be as simple as switching off devices an hour before bedtime, reading a book or slipping into more comfortable clothing.
The perfect nighttime routine is always supported by the best products, and our own routine always starts with the 3D Contoured Blackout Sleep Mask. This award-winning sleep mask not only submerges the body in darkness, perfect for encouraging the flow of the sleep hormone melatonin, but it also perfectly protects both natural lashes and extensions from any nighttime breakages.
Taking these nighttime steps to prepare your body and mind for sleep will help your brain to differentiate between when it’s time to worry and when it's not. Setting boundaries will help limit the mental exposure of stress, and this is something a nighttime sleep routine does really well if kept to night after night.
Financial burdens usually arise due to some sort of loss of control. This loss is of course highly dependent on the specific person and situation to which it applies, but once a hand is lost over finances, it can be very difficult to regain the strong grip you once had.
Sleep is lost as a result of this because it’s the things that we can’t control that keep us up at night the most; the thoughts of uncertainty dangling peaceful sleep just out of reach.
Using different services and platforms to track your incomings and outgoings will provide you with not only an invaluable insight into how you reached the point you’re currently at, but also a plan of action on how to get out of it.
Knowledge is power when it comes to dealing with financial stress, and although there are lots of different options available out there, we’d really recommend getting in touch with either your bank or a financial advisor to see what solutions are best suited to you.
A problem shared is a problem halved, and proper money management goes a long way when managing a restful sleep cycle.
Although many of the solutions for reclaiming lost sleep during times of financial stress are fairly tied together, the causes of financial stress can be astonishingly varied and wide-ranging.
Perhaps you’re stressed about saving, or you’re trying to buy a house. However the bills and stresses are piling up, it’s really super important to remember that certain situations require a certain kind of strategy.
Taking what we’ve learnt throughout the ins and outs of this discussion, we advise anyone whose financial burdens are taking a toll on their physical and mental well-being to seek out the advice of a money management professional.
There are lots of different organisations and services to turn to who resolve these situations every single day, and they’ll have you back on your feet in no time.
Don’t let your financial stresses turn into a nightmare when restless nights are followed by equally as dismal days. Divide your time wisely and create a plan for how you use it in the lead-up to bedtime. Remember to sweat out the stress, and keep your eyes on where you’re going if you want to keep your eyes shut during sleep. And lastly, never ever feel like you can’t ask for help.
Discover the more sensational side of sleep, with more tips and techniques here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>Surely the sleep can’t be working? It’s widely accepted that sleep has miraculous powers for the body and the skin, in particular, helping to plump up the appearance with fresh collagen.
So why then is morning misery written out across the lines of the forehead? These crude crevices can only be attributed to ‘crush wrinkles’; a fitting name for when the skin is ‘crushed’ during the night.
These fearsome lines can be just as common as sleep cycles itself, if not combated with the right tools and techniques.
Here in our latest investigation into the secrets of the skin, we’re going to be discovering more about these mysterious lines, what causes them and what you can do to save your complexion the next time you go to sleep.
Wrinkles aren’t all that popular for many different reasons. Their appearance is strongly related to premature ageing, being one of the very top concerns in the big wide world of dermatology.
People do a lot to avoid their coming, and can actually end up making the situation far worse if not applying the right techniques.
In many cases, the skin is pulled and pushed too much, and not every piece of advice will be as skin-friendly as it appears to sound.
Wrinkles are largely down to decreasing amounts of collagen in the skin. We mentioned this a little bit earlier, but what does collagen actually do?
Collagen is an all-natural type of protein found all over the body. Actually, it accounts for about 30% of the body’s proteins, and for very good reason too.
Its main purpose is to hold the body’s important bits together. Not just the skin, but the hair, nails and internal organs too; think of it as the body’s scaffolding.
Lots of collagen will keep the skin strong, and its elastic properties will keep it from drooping.
Not only does it help your skin to form new skin cells, but collagen also works to sweep away those old dead skin cells that have sunk to the middle layer of the skin.
The build-up of dead skin is something to note. This is because they can cause wrinkles to appear more tragic and defined, hence why exfoliating is so important, and why collagen’s housekeeping is a must for glowing skin.
Unfortunately, as the skin ages and the body’s processes begin to slow down, less of this wonderful collagen gets produced, and it loses the power of its visage-affirming benefits.
This is wrinkles’ villain origin story, but where does sleep come into it?
So far, we’ve looked at the foundations of wrinkles and the building blocks behind them, now we’re turning our attention to what’s causing them to be crushed.
That’s right, it’s your sleep. Given the lack of any movement at all, it seems almost impossible for the skin to experience strain during sleep, so what’s the cause of our antagonist?
There are lots of things at play when crush wrinkles happen, and they’re not as straightforward as the lines they appear to cause.
Here are the three main causes of crush wrinkles:
While everyone has their own style of sleeping, it’s true that some styles are better for the skin than others. And chief among the worst is the most popular position of all: sleeping on the side.
This position forces the most forward-facing areas of the skin, like the cheeks, décolletage and part of the forehead, into close contact with the sheets and mattress.
Combined with the need for an extra pillow to support the weight of the shoulders, this position causes the skin to fold and crease.
What’s worse about this specific cause is that the wrinkles appear on one specific side of the face, out of line with the natural symmetry of the body.
Sideways sleeping causes sideways wrinkles!
There’s always a favourite set of bedding, and the skin will interact with different types of fibres differently, and this is really important when it comes to understanding crush wrinkles.
Take for example cotton. It’s a common choice for bedsheets and pillowcases, and although simple and easy to maintain, it’s secretly wreaking havoc on your skin.
Cotton fibres love to absorb all the skin’s natural oils and hydration, stealing away its most vital resource and leaving it dry and flaky.
Additionally, its rough surface will not only retain unwanted nighttime heat, making your sleep unbearably warm, but it’s also the worst aggregator for crush wrinkles and stressed skin.
Cotton’s not-so-kind qualities are also worth considering when we take a closer look at the face, and especially the popular sleep masks that keep light away from the important eye area.
Cotton-based sleep masks are enemy number one for crush wrinkles, as all its bad habits are amplified onto the most delicate area of the skin.
We’ve spoken a lot in the past about the wonders of the wet stuff, and why hydration is so cool and hip for the body.
It’s all good to drink water as often as you can, but when the body’s asleep and motionless for eight hours a night, it’ll have little option but to tap into its own internal reserves.
A lot of the body’s most important nighttime processes depend on good hydration, including those that replenish the skin.
When the body begins to drift off and silent sleep sets in, the skin goes into a sort of recovery mode, whereby it’ll recover damaged cells, remove dirt and filter out pollution. Water is a integral part of this process.
Going back to what we were saying about collagen, it’s actually during this recovery process that the body produces the most collagen, which is why sleep is so interconnected with good skin.
But if resources are running dry, there’ll be less opportunity for these processes to carry out their restorative phases correctly, leading to a less replenished complexion in the morning.
If approached with the right techniques and tools, crush wrinkles are fairly simple to combat. And there are lots of different things you can do to not only prevent them from happening, but to boost the skin in the process.
For anyone who frequently wakes up to these dreaded lines, we’d definitely start by recommending that you change your pillow.
When it comes to nighttime skin care, cotton bedsheets are going to be the most basic option. Instead, why not swap it for something a little silkier that’ll keep the skin and hair’s oils and hydration exactly where they need to be.
Crush wrinkles will find it much more difficult to form against this soft, cooling and smooth surface
For this, there’s nothing better than a satin pillowcase; these really divide good skin from great skin. Cool, clever and kind to the skin, satin pillowcases should be your first point of call.
As word of the powers of sleep masks continue to spread, pioneered by the likes of the 3D Contoured Blackout Sleep Mask, attention has turned to solving solutions that combat crush wrinkles around the eye area.
Just like its pillowcase counterpart, this satin sleep mask is one of the leading products on the market for combating crush wrinkles and protecting the delicate area of skin around the eyes from the raves of premature ageing.
For the best of both worlds, and to never wake up to a single crush wrinkle ever again, you can find both the pillowcase and the eyemask hand-in-hand in one of the year’s most highly anticipated partnerships here.
To take your sleep-skin routine to the next level, checkout our complete collection, including our exfoliating bamboo cleanse pads, here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>There’s lots we’re looking forward to this winter season. We’ve got some fabulous new products in the pipeline, and some amazing giveaways and of course, what would Christmas be without a sale?
Whilst the elves at SMUG HQ are busy making merry with their latest designs and almost-palpable festive excitement, we’d like to just run through only a mere section of our somewhat modest Christmas wish list - Santa we hope you’re reading this!
It’s jack-frosty out there, and the only thing we want keeping us warm this year is this heavenly Body Wrap. It’s filled with heatable wheat, and is super easy to warm up on a cold and blustery winter’s night.
It’s anointed with genuine lavender oil, helping it to emit a calming aroma that easily sets the mind at ease. And you know what else it eases?
The Body Wrap is just fantastic for alleviating those tiresome muscle tensions and physical pains; we want to be dancing when the clock strikes midnight on New Year’s!
In at a very close second is this Contoured 3D Blackout Sleep Mask. Even though it’s getting dark quickly these days, Christmas can be a bright and luminous season; especially if you can see your neighbour’s outdoor Christmas light display from outer Space.
We strongly believe that the only thing that should awake you from your seasonal slumber is the sweet jingle of Santa’s sleigh, which is why these Contoured Sleep Masks with their eyelash-friendly design make just the best stocking idea - and they all come in a variety of darling designs!
Behind door number three awaits these wickedly stylist specs. Let there be no mistake, they’re not prescription lenses, but rather, a contemporary solution to sleep insomnia.
You see, the delicate sleep cycle is highly influenced by the increasingly digital lifestyle of today, because we’re exposing our eyes and our minds to an overabundance of blue light; an impediment to sleep that prevents the body from feeling naturally tired. Which is why blue light is very much on the naughty list this year, and these game-changing Blue Light Blocking Glasses are firmly on the nice list.
On the fourth day of Christmas my true love gave to me - one hell of
a stylish sleep mask! As sleep masks go, this one turned out to be a bit of a dark horse, and nobody could have anticipated quite how quickly its funky design would fly off the shelves. And not just on its looks either. The silky satin finish protects the complexion against nighttime wrinkles and acne, and helps to keep the skin cool during the night.
Santa, if you’re able to get your hands on this one quick enough, our skin would love you forever.
We want our hair game to be as sleek as our jolly festive celebrations this Christmas, and since the health of the hair is at its most vulnerable when it’s wet and washed, we’ll be wishing for nothing less than this Reversible Quick Dry Hair Turban.
It’s designed with this really absorbent lining made from microfibre material, so it’s able to dry the hair really fast and easily; without slipping or coming undone! It’s the tangle-free hair wrap that everyone will want to be unwrapping this Christmas.
Yes, this is the sleep spray that all your friends have been raving about! Give your pillow a few gentle sprays of this natural lavender-infused remedy, and the linalool from the earthly lavender scent will send you fast asleep in no time, leaving you to celebrate Christmas and the arrival of the New Year without the feeling of fatigue.
There’s no material that’s as kind to your skin as it is kind to the earth as smooth sleek satin. Its ability to be dermatology-friendly comes as a real bonus when you’re trying to score a night of peace for both your skin and your sleep.
The friction the skin experiences when it comes into contact with typical cotton sheets can leave it feeling charred and dry, and cotton is especially evil at stealing moisture and causing acne.
Satin pillowcases provide the perfect remedy to this, as they leave the moisture in the skin and hair; exactly where it needs to be! A set in pink and a set in grey please Santa!
This next one we just had to hope for this Christmas because it’s
the perfect all-round stocking filler!
This Blissful Sleep Gift Set has been thoughtfully put together with not one, but two pairs of sleep masks (Satin and Contoured), a jazzy duo of super sleek hair scrunchies (snag-free of course), no less than 5 pairs of memory foam ear plugs, and a wildly fun and ferocious animal print Accessories Bag to hold it all together; everything you would need for a blissful night’s sleep!
When we wish upon that star this Christmas, this is really what we’ll be wishing for.
If anyone’s new to Pilates like us, you’ve probably be quite nicely surprised by the benefits it brings the body and figure. We’re in love with Pilates, and thanks to the latest release of this highly diverse Pilates Bar, we’re betting the last slice of Christmas cake that it’ll be this gift we’re kissing under the mistletoe this year.
One last thing Santa, we promise to be ever-so nice next year if we find a pair of Core Sliders under the tree this Christmas. This hugely versatile piece of equipment has the ability to step up any form of exercise, and it’s all we’ve ever wanted since we watched Chloe McGregor demonstrate their mighty benefits to us.
Check off your Christmas list with a festive visit to SMUG’s entire collection here: www.sleepsmug.com
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
There are lots of things that disrupt the body’s natural rising, like unexpected phone calls, escaped streaks of light and snoring sleeping buddies.
But perhaps the most disruptive of them all is sleep headaches. But what are sleep headaches, how do they happen and why do they keep disturbing your sleep?
These are all questions we’re going to explore in our blog today, but first, we must address the three main types of headaches you’re likely to be inflicted by.
The characteristics of wake-up headaches cover a range of symptoms, from a dull, numbing ache at the front of the head to a sudden, sharp and striking pain. They’re usually felt immediately upon waking or shortly after.
Possibly the worst of the three, cluster headaches strike the area directly behind the eyes and along the sinus passages, and although they can occur at any point throughout the night, it’s common to wake up to the intense, throbbing pain an hour or so after going to sleep.
Sometimes called ‘alarm clock’ headaches, like a nightmare, hypnic headaches leverage their effects exclusively during sleep, and are known to generate intense pain, nausea, hypersensitivity to light and/or a runny nose.
Fortunately, hypnic headaches are pretty rare, with studies suggesting that only about one per cent of the world’s population suffers from this type of headache.
Naturally, there are many different factors that cause many different types of headaches, but for the purpose of our own investigation, these are the terrible three to be most closely associated with sleep health.
Taking this in hand, now we’re going to swing over to the catalysts of sleep headaches, where we’ll discover the real reason behind the painful wake-ups. What’s causing sleep headaches?
As we mentioned here at the very beginning, there are a lot of very important things going on inside the body when you’re asleep. Important connections between the heart and the brain, and between the brain and the lymph nodes.
And in order for the body to perform these tasks correctly and effectively, the corridors inside the body must all be freely accessible. It’s an odd one and not something that you would immediately pick out as a cause for sleep headaches, but the position you sleep in is a crucial element of why the sensation occurs.
How the weight of the head is supported is everything when it comes to sleep, as any compromise will cause excessive tension to build up in the shoulder and neck muscles, which co-exists with tension headaches. Find the best sleeping position for you, by heading over to our recent blog here.
Although it's super tempting to hit snooze and enjoy an extra few minutes wrapped in the comfort of your bed sheets, sleeping in might actually be pressing play on early-morning headaches, and the reason why all starts with the biology of the sleep cycle itself.
The body’s sleep runs like clockwork and likes to follow the same pattern on a regular basis. When regulating this behaviour, the body deploys the hormone serotonin to begin both the process of going to sleep and waking up in the morning.
So your usual wake-up time comes calling, and the serotonin is all in place to trigger your early morning wake-up, but you sleep over. Doing so will throw a major spanner in the works, as the body will be expecting nourishment and hydration, something that will be drawn out even further as the minutes and hours pass.
Tardy wake-up calls and the absence of early-morning hormones are major drivers of the familiar morning headache, and although we all enjoy a lie-in, rising to a headache is never quite as fun.
As one of the stranger sleep disorders, sleep apnea is characterised by when the body stops breathing for a split second during sleep.
Almost impossible to self-diagnose, unless you’re sharing a bed with a diligent other, sleep apnea can generate strange side effects that are a little more noticeable; especially headaches.
The body doesn’t respond well to suffocation of any kind, and these intermittent pauses in its fresh oxygen supply can raise blood pressure, disrupt the flow of hormones and cause neural shock inside the brain; coming together within the sensation of headaches, which with sleep apnea, may often feel like the pressure is pressing on all corners of the head.
Headaches can be offset by periods of good, restful sleep, a time when the body has a chance to recover and restore its resources. However, a lack of sleep can very much turn things the other way.
Insomnia, along with more general sleep disturbances, shares the same pathogenic mechanisms and brain structures as headache disorders, which is why it’s common for the two to occur together.
In addition to this, a tired and sleep-deprived body typically offsets its lack of energy by decreasing the number of amino acids it produces.
These acids are very important, as they usually help to increase the body’s threshold for pain.
As a result, even the slightest headaches and migraines can be perceived as extremely painful when sleep-deprived.
We’ve continuously advocated the importance of good hydration; being hydrated is cooler than ever. When the body’s asleep for eight long hours during the night, it’s using its stores of water to perform important nightly tasks; like clearing waste and repairing damaged muscle tissue.
But while it’s asleep, the body’s unable to replenish the stores it's delving into, which leads it to become increasingly dehydrated as the sleep cycle draws on.
Because of this, the brain compensates for its reduced water sources by shrinking in size. It’s the brain tissue retracting from the inside of the skull that causes the sensation of headaches, which is also why headaches are so closely interlinked with dehydration.
It’s a mystery - Despite the depth of our conversation above, the exact cause of all sleep headaches, especially in regards to hypnic headaches, is still not fully understood.
As with many elements connected to the spellbinding practice of sleep, it’s a phenomenon that remains to be fully developed by industry leaders such as ourselves.
Although the common catalysts for more general headaches have been widely determined, there remains this grey area that still needs to be explored by science.
Overall, sleep headaches commonly share mutual catalysts in environmental, physical and emotional factors; albeit still not yet fully understood. The time you sleep, your run-up to it, and even the position you sleep in all act as deciding factors in whether your time in bed is going to be disturbed by a sleep headache or not.
For those of you who have sleep headaches commonly, we would highly recommend beginning with good sleep hygiene. This could include scheduled bedtimes and regular exercise, accompanied by a nutrient-rich diet and, of course, plenty of water!
To get the most out of your sleep, including our latest product releases and new arrivals, dive into our full industry-leading collection here. For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>On these bright, long summer days, with an excess of early-morning sunlight at our disposal, there’s an odd quirk within the natural biology of the human body that we can actually use to our advantage when seeking to rise up quick and sharp.
When paired with the world’s leading sleep-inducing products, never again will rise and shine feel such a hard task to achieve.
So here today, we’re going to introduce you to a product that, if used in a very clever way, can actually help wake you up in the morning, even if you’re waking up from not a very good night’s sleep.
The day around us is in a state of constant change, and the body reacts to what’s around it in many different ways. When it gets cold, the body shivers, and when the temperature’s higher, it starts to sweat.
Loud noises may cause us to jump, while the presence of animals has been shown to slow the heartbeat.
But of all the interactions that take place within the space of a 24-hour day, it’s the body’s reaction to light that’s the most interesting. Widespread, difficult to control and in increasing abundance throughout these bright summer months, what light and more specifically sunlight do to the body is entirely different to the experience it would have in the darkness of the winter months.
For some people, this can come as a major shock to the system, resulting in what’s called Seasonal Affective Disorder (SAD). SMUG dived into the seasonal snoozer of a problem in one of our recent and most fascinating blogs, which you can check out here.
SAD is a form of depression that many people experience when the seasons change. Symptoms are commonly more prominent during the darker, colder autumn and winter months; but oppositely some people may also feel SAD during the summer months and better in the winter.
Not to head too much off on a tangent, but we use SAD to emphasise our point that the body is extremely reactive to light. But biologically, why is this?
As we covered in our Blues of Blue Light investigation, the light emitted from digital devices, including phone screens, televisions and computer screens, suppresses the body’s natural ability to fall asleep and feel tired.
And it does this by producing a specific type of hormone called melatonin. Levels of this sleep-inducing hormone are typically low when we’re awake, and when we’re asleep, melatonin levels are high.
But when the eyes are exposed to the bright blue light of a digital device, they signal to the brain that no, it’s not actually time to sleep, the body should be wide awake! As we mentioned in our study, one of the biggest sources of this type of light isn’t actually digital at all, because the Sun is our culprit, or is it our savour? More on that to come.
Without any external influence, the body would fall naturally in tune with the rising and setting of the sun. A primordial instinct, the sun flushes the land and anyone sleeping on it with bright streams of sunlight, signalling the beginning of a new day and the end of another night; and vice versa.
So what’s to say about this natural alignment, this natural sunlight-sleep love affair; separated only by 93 million miles? And how can it be used to an advantage in the struggle of getting up in the morning?
As far-stretched as it may seem, it’s the first few seconds of your day that will determine its outcome, a bit like waking up on the wrong side of the bed…
Having pioneered sleep science for the betterment of healthy living for many years, SMUG puts forward a solution that harnesses the power of both the light and the dark.
With a string of accolades to its reputation, including Hip & Healthy’s ‘Sleep Mask of the Year’ and The Independent’s ‘Best Buy of 2021’, SMUG’s Contoured 3D Blackout Sleep Mask is the only tool we trust to have in our arsenal when trying to wake up in the morning.
Worn by sleep champions in bedrooms all over the world, disruptive rays of sunlight are no match for the pitch-black environment this mask consistently delivers. Exposure to darkness on this scale triggers a chain reaction in an area of the brain called the suprachiasmatic nucleus; or just SCN for short.
The SCN is very reactive to light and dark and is closely connected to the optic nerve in the eyes. When it detects darkness, it produces the melatonin that makes us feel tired and sleepy. On the flipside, when the SCN detects morning sunlight, it starts to rapidly flood the system of cortisol, which in turn tells the pineal gland to wake the body up.
The amount of cortisol directed by the SCN depends largely on the amount of light that the sensors in the eyes are exposed to, and this is where our technique comes in.
See, if you were to sleep in an environment where the availability of both melatonin-inducing darkness and cortisol-boosting light was available in equal measure, the setting would allow you to enjoy the best of both their benefits.
This can only be achieved by wearing SMUG’s Contoured 3D Blackout Sleep Mask while the curtains or blinds across the window are drawn back. The mask has been well-documented for its ability to provide consistent, undisturbed darkness whenever and wherever worn, and because of this, it’s very much possible to sleep with the curtains and blinds open as their usual task has been eliminated by the capabilities of the mask.
How does this help you to wake up in the morning? Well, if you wore the mask to bed, and then whipped it off when you were ready to get up, you’d be flooding the SCN sensors in your eyes with light from you’re open curtains and blinds, which would then in turn cause the system to be flooded with cortisol.
This polarising shift from pitch-black to sudden-bright might come as a slightly shocking experience to some, but if you’ve followed our technique this far, you’re clearly on the hunt for a morning wake-up technique that works.
This fresh boost of cortisol at the very beginning of your morning could make all the difference to the rest of your day. This profound technique for feeling more alert and awake in the morning all depends on your levels of light exposure.
Your sleep cycle would begin in the dimness of the night, protected by the Contoured 3D Blackout Sleep Mask while you rest, before reemerging into the bright morning sun as the mask’s primary task comes to completion. The trick is to go to sleep in the darkness and wake up in the brightest light possible.
To discover our full range of light-blocking, eyelash-protecting, can’t-sleep-without sleep masks, alongside our extensive collection of award-winning products, dive into our online shop here; our shelves are freshly stocked!
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>As we know, there are many things that manage to limit sleep. Factors like stress, anxiety, loud noises and often lack of comfort all manage to murky the efficiency of sleep. But what if your urge to sleep was so powerful, that you were able to overcome these factors and secure successful sleep every time?
Sounds like an impossibility, even to the most practised of sleepers. However, there is a fabled technique that can bring you to sound asleep in under 10 seconds, and this fascinating topic is going to be the centrepiece of our discussion today.
So as the title suggests, we’re going to be delving into a famous technique called ‘The Military Method’, which has the power to impose sleep in less than a quarter of a minute.
According to various sources, the technique was born somewhere out in the United States military. As we can only imagine, a day in the military is a world away from the peace and quiet of a more typical living, where opportunities for sleep are few and far between.
With constant noise and stimulations within their immediate environment, The Military Method evolved out of an environment where sleep disruption was king.
Sleep is of course incredibly important for life, and forms a major cornerstone in health and wellbeing; boosting elements like focus, decision-making and energy that will in themselves be key for operating within the armed forces for example. Sleep is a necessity for living that can’t be ignored.
So in such a disruptive environment, The Military Method seeks to find a middle ground where the two work in tandem. Beginning in any position or setting of your choosing here’s exactly how it’s done:
Begin by relaxing all the muscles in your face, and try to focus on the muscles around the jaw and in the forehead; let everything come to ease.
Bring this calm down into your shoulders and through your arms and to your hands as you focus on letting all the tensions in your body fade away.
Continue the tide of relaxation into your chest and gut, exhaling gently as you do so.
Start to relax the muscles in your legs, thighs and calves as the feeling travels down to your feet.
With your body feeling light as a feather, the next step is to clear the mind in a form of mini-meditation. Picture any kind of scene that’s relaxing to you, or think a calming thought. Try to focus on this picture of peace for 10 seconds; a solid image in your mind.
If step 5 fails to find you asleep, try to think of a word or topic repeatedly for 10 seconds. The technique used by the military recommends voicing the words ‘don’t think’ over and over again in your mind; so think don’t think.
If performed correctly, you should be sound asleep by step 7, regardless of the stimulations that surround you or fill your mind.
The technique is founded on breathing and muscle relaxation and fosters a visualised step-by-step approach to preparing the body for sleep. So by all means, if you’re not successful the first time, go back and try, try, try again.
And remember, it’s not an easy technique to master, and you might not be successful the first night around. In most cases where people are just starting out for the first time, it’ll probably take a couple of tries each night before you notice any changes.
Practice and repetition are key to The Military Method. This is because the body, and sleep, in particular, are naturally inclined to follow patterns, especially patterns that engage the body physically in some kind of way.
Good sleep must be cultivated by even better habits, and if practised often and regularly, masters of The Military Method will come to know that its effects become easier to achieve over time.
The force of habit is so powerful within the body, that at its most effective, The Military Method is able to trigger sleep in just 10 seconds.
The effects are meant to bypass any kind of stimulation that comes their way, including the effects of caffeine and loud noises in the background; while the technique has also been shown to be hugely effective when trying to sleep sitting up.
The Military Method is highly recommended for those who constantly battle with the likes of insomnia and find themselves spending more time trying to get to sleep than actually sleeping.
A lack of sleep brings about feelings of anxiety, and can highly alter our emotions and how we perceive and interact with the world, which can in turn make it even harder to sleep.
But as it’s so focussed on breathing, muscles and emotions, there is a whole range of different things you can incorporate with this renowned method in preparation for bedtime. Some of our favourites include:
The need to nap crops up in many usual spaces and they’re not always in close reach of the comfort of a bed. What’s really great about many of these recommendations is that they work so flexibly around the sleep cycle, and you’ll be able to rest assured that you’ll always have their benefits to turn to.
So in conclusion of our findings, we note that it’s vital to remember that good sleep balances on many different factors, all of which must work together night after night, and most importantly, they must work for you.
As pioneers in the worldwide movement toward better sleep, SMUG hopes that everyone becomes a master of The Military Method, as it is very possible to find sleep within the short space of 10 seconds, but only if both your mind and body are positioned in the right place each night.
To discover more about our mission to make everyone’s dreams come true, find our full collection here.
For all press, media, distribution and retail enquiries contact: hello@sleepsmug.com
]]>And carrying the impact of these injuries will be the skeletal frame. Indeed, the skeleton does a very important job when it comes to exercise, and it’s likely that your health and training won’t amount to much without superior bone health.
For some people, sustaining a direct injury to the bones can be quite a common and unlucky experience, in what’s known in the field as acute bone fractures.
In relation to common day-to-day exercises, this type of fracture could be attributed to a broken finger, toe, or in more serious cases, limbs. These fractures are usually the result of a very sudden and traumatic force, and they’re the type of injury that’s hard to ignore.
Naturally, really traumatic bone breaks will set your exercise routine off on a little bit of a more restful course for a while and can be a major hindrance if you’re used to exercising and staying fit on the regular.
Of course, these types of breaks are very hard to predict because they’re too often the result of unlucky accidents. But for the purpose of our discussion today, we’re going to be investigating an entirely different type of fracture; one that can be even more detrimental to general health and one that’s unfortunately very difficult to see coming.
SMUG has pioneered superior physical health and wellbeing since the highly-anticipated inception of our renowned SMUG Active collection. With a distinct and science-led approach running throughout our entire product range, and with a company backed by a host of experts and wellness professionals, we’re familiar with the process of physical recovery down to a T.
Here today, we’re going to explore some of the most tedious fracture failures, what causes them, who is most susceptible to them, and how you can come back from one with your best foot forward.
For any of our readers that own a car, we all know that getting a dent or chip in your car windscreen should never be ignored. Although they might seem insignificant, and indeed can be hard to spot at times, if left unchecked, they’re only a pothole or slight temperature change away from splintering into a giant problem of a crack.
This is essentially what a stress fracture is. They usually start off small in the form of tiny hairline fissures along the bone and are especially common in the lower limbs, legs and feet in athletes; as these are the areas taking the greatest impact during exercise.
Stress fractures begin as tiny, disconcerting cracks in the bone, and despite their initial size, have the power to completely sideline an athlete if left unchecked and untreated.
Just like a car windshield, their progression and expansion depend largely on a change in workout behaviours. This includes using a new pair of training shoes or working out on an unfamiliar surface.
But they can also occur when a workout routine experiences too much drastic change, like for example, training more intensely or for longer like you would when working towards a marathon or event.
As we mentioned, stress fractures commonly strike the lower parts of the skeleton, as this is the region of the body that supports most of its weight.
For this reason, runners, dancers, cyclists football players and basketball players are just some of the demographic at risk of encountering this issue.
When splitting it down even further, various medical field studies have demonstrated how athletes of Caucasian or Asian descent are at a higher risk of developing stress fractures due to the biological differences in their bone density, which are often caused by poor Vitamin D production and absorption.
In addition to this, pregnant women, or women who have their menstrual cycle suppressed by either chemical intervention or menopause, will likely also fall victim to stress fractures as a result of their limited bone density.
As we mentioned earlier, stress fractures are a progressive form of injury, and therefore their symptoms are much less likely to be noticed straight away; usually being detected only when the damage is already done.
The symptoms of stress fractures include:
Stress fractures generate localised pain that’s difficult to pinpoint. Whether affecting the legs, feet, ankles or arms, the pain is felt deeply and can make its targeted area feel weak, numb and out of action.
A common feature of stress fractures is that they only hurt when engaged with some kind of force or physical action. For example, this may occur in the shins or feet when a person is running, or it may be felt in the arm or shoulder when throwing or catching a ball.
A fracture point may become sore and uncomfortable as it causes inflammation in the soft tissues that surround it. In certain cases, the sensation can also cause a surface-level bruise, although this is only normally common in much more severe cases.
Although the pain can be onset by exercise, those that suffer from this type of injury have reported the pain to be more severe during the nighttime, which often greatly hinders the experience of both sleep and recovery. This experience can be attributed to the lower levels of cortisol within the body during the night, which triggers an internal anti-inflammatory response that produces pain as a side-effect of recovery.
Having been caused by elements of overactivity, it takes a long period of inactivity in order for stress fractures to heal properly.
Any athlete that experiences any of the aforementioned symptoms, including localised pain and dullness, weakness, swelling and unshakable pain during the night, should cease any form of exercise as soon as possible.
It’s also important to seek medical advice in this instance, as although they’re rarely fatal, stress fractures are better addressed as early as possible.
Although surgery is rare in the treatment of stress fractures, it can be more common for doctors to recommend casts in order to stabilise the fracture.
This can require the use of crutches or walking support throughout the recovery process, which can be extremely limiting and time-consuming for some, especially for those who were familiar with exercising regularly.
It can take anywhere between a few weeks and a few months for stress fractures to fully heal, and the process will often incur a lot of physical rehabilitation too. This is where you’ll most likely need to seek the help of workout supports to bring your muscles and motions back into shape.
Incorporating a resistance band into your recovery routine is highly recommended by sports professionals, many of who have been through the rehabilitation process themselves and found their benefits to be extremely beneficial.
Above all else, it’s really important that the fracture doesn’t have any excessive pressures put on it, and remember that moderation and patience are key to making a full recovery.
For the equipment, tools and techniques you shouldn’t recover without, visit our extensive SMUG Active collection here.
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]]>Late sleepers and night owls may long to join their ranks, among those who get to enjoy the beauty of sunrise every single day.
We’ve all made attempts at trying to straighten out our sleep cycle. Even with the absolute promise of an early night, those sneaky Netflix episodes and social media reels always seem to get their way, and before you know it, you’re groggily and timidly stretching for that snooze button; longing for a few hours more.
Indeed, there are so many wonderful benefits to waking up early in the morning, and they’re not as far from reach as you might first think.
As gurus of sleep and experts of wellbeing, today SMUG will show you how to climb and conquer the 5am club, and together we’ll explore its benefits, how to overcome its tribulations, and most importantly, how you can become a better all-round morning person.
Early-morning demands creep up all the time. Sometimes there’s a flight to catch, young children to attend to or a day ahead that you absolutely must prepare for. And whenever these demands come calling, the struggle of greeting them is all too real.
There are lots of reasons why some people hate mornings, but above all else, it really only ever comes down to your sleep cycle.
The body’s clock - when it sleeps and wakes up - is run by what’s called the circadian rhythm. We got in touch with this rhythm through the fascinating insight provided by one of our most recent blogs, which you can check out here.
The circadian rhythm is largely light reactive, which is why it’s best to go to sleep in as dark an environment as possible and to flood your eyes with as much natural light as possible when trying to wake up.
This reception to light, which goes back to the human body’s primordial instinct to follow the cycle of the sun and moon, is also incredibly time-dependent, and even more so within the busy modern schedules of today.
If you’re a night owl or someone who’s typically awake towards the later hours of the night, of course it’s going to be a struggle to suddenly wake up bright and early at 5am. But if you’re meeting that alarm every day, it’s going to slowly become more of a habit than a challenge.
With all that being said, there still remains a tremendous amount of outside influence contributing to your early-morning struggle.
So, aside from sunlight exposure and the addressing of sleep schedules, here’s a brief round-up of some of the things we’d most avoid when trying to become a member of the 5am club:
Stress, depression and anxiety are all reasons you might be struggling to sleep, and negative emotions have been closely linked to daytime sleepiness and nighttime insomnia.
There are a lot of things out there that hate good sleep. Caffeine is top of the list, but lesser-known sleep-deprivers include smoking, blue light from digital devices and consuming processed foods; which all cause the circadian rhythm to slow.
Sleep hygiene is a really big part of being able to get to sleep on time, and the styles and settings in which we approach sleep should be just right.
Noone's sleeping pattern is the same, which is why sleeping next to somebody isn’t always the best option.
Now that we’ve covered the don'ts, we’re going to dive into the dos. The best way to begin a routine that follows an earlier schedule is to gradually build up to it. Waking up an hour or so earlier each time the alarm goes off will help to ease you into the experience.
If you’re anticipating an early start and don’t have much time to prepare, you can always try out a hard restart the morning before. Before you go to sleep, set an alarm to go off at the time you desire. When it sounds, do everything you can to meet that alarm; resisting that tempting snooze button with every fibre of your sleepy being.
A good trick for meeting alarms is actually to place them on the other side of the room, out of arm’s distance from the bed if possible. This means that its blearing can only be silenced when you physically leave the bed.
This reminds us that sleep is about so much more than just the day-to-day struggle, and that maintaining a sleep schedule and circadian rhythm that starts among the first few stray beams of sunlight must become more of a change of habit and a change of heart.
Those who rise early sleep early too, and this pattern can only really be effective within the recommended eight hours of sleep an adult needs if the day around it is demanding enough to encourage the need to sleep.
Exercise, social interaction and healthy meal plans are all ways to welcome a positive and happy sleep as they promote the cycle of the circadian rhythm and cause the body to consume higher stores of energy.
Waking up at 5am will hopefully be more of a possibility than a dream now, but why exactly would you want to join this club? And what are the benefits of an extra-early morning?
Having access to a couple of hours to yourself before the rest of the world joins the day will give you just the right amount of breathing time to address the most pressing concerns on your schedule in peace and quiet. This might include:
The first meal of the day is always the most important, so having a moment each morning to renournish the body and mind can never be overstated. This time can also be used to prepare meals that you’ll enjoy throughout the day too.
Working out and exercise greatly benefits cognitive function and productivity, and an early-morning session lets you feel and enjoy all these benefits throughout the rest of the day. Early exercise makes you more alert during the day and helps you wind down in the evening, contributing to good sleep hygiene.
When a shecule is pressed for time, it can be difficult to book in a mental health session. However, an earlier start will help you to prioritise and address your feelings before the day gets going. The early morning is a fantastic time to journal and think without interruption - a clear morning and a clearer mind.
If you’re a night owl, you’ll probably be very familiar with trying to get things done and dusted throughout the later hours of the night. But when you’re trying to complete the same tasks with a night of good sleep behind you, instead of in front of you, you’ll have better mind to finish and address these miscellaneous tasks without having to battle with elements of tiredness.
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