These days, there just never seems to be enough hours on the clock. Endless commitments to the restless word outside spares little thought towards the primitive need for sleep.
However you’re finding the time to catch 40 winks on a busy schedule, there are some vital sleeping hacks you should definitely know about; especially if you’re searching for a more satisfying slumber. The hugely popular sleepwear company SMUG, who’ve been making dreams come true with their Contoured Blackout Sleep Masks, are here with 5 of their favourite tricks to a better night’s sleep:
1. Start a sleep ritual - Whether you’re turning in for the night, or just resting your eyes, creating habits in the approach to sleep will train your body to shut off naturally. Perhaps it’s taking a bath, or doing a set of stretches, always remember that the run-up to sleep is just as important as the sleep itself. This tip can be followed for napping too, just be sure that you’re aiming to rest at similar points throughout the day. Your body clock will thank you!
2. Shut it off, shut it out - Light and sleep don’t really mix, but unfortunately the world only ever seems to be getting brighter; especially during these summer months! The human body is remarkable, and will trigger an increased production of the sleep hormone melatonin within darker environments. Wherever you’re resting your head, make sure that it’s as dark and silent as possible for optimal sleep. This is best achieved with the use of a Blackout Sleep Mask and Memory Foam Earplugs - all available in SMUG’s online shop!
3. Get comfortable - Sleeping comfortably is so much more than just going to bed; in fact, it might just be our the most important feature on this list. As Goldilocks would have said, your sleeping environment needs to be “just right”, but should also take into account your own physical requirements. So do your research on the various types of hypoallergenic pillows if nighttime congestion is keeping you awake, and have a 1-on-1 chat with your mattress if your sore back is due an upgrade. It’s important to tailor the space for your individual needs.
4. You get out what you put in - The body is incredibly reactive to nutrients, and we should avoid the intake of high sugar and processed foods around bedtime; especially avoiding the intake of caffeine up to 3 to 4 hours before. However, remember that magic melatonin sleep hormone we mentioned in our second point? The good news is that this is actually a naturally occurring ingredient in particular foods, including almonds and walnuts, and can increase the blood levels of the hormone if eaten before light’s out, helping you to sleep much more soundly.
5. Keep it cool - Wherever you’re settling down, try to ensure that the room is kept at the right temperature. The perfect setting for perfect sleep is anywhere between 15°C and 19°C and will see that you’re much less likely to prove restless during your rest. Certain materials, such as silk, have proven highly efficient in whisking away unwanted temperatures, especially that of your emitted body heat - and this is exactly why SMUG have launched their very own line of Luxury Silk Sleep Masks!
Be sure to remember these next time your eyelids are feeling a bit heavy, and you won’t go far wrong from the most rewarding night’s sleep you’ve ever had!
In the current social and economic car crash that is 2020, there’s not one person who hasn’t felt the negative impact of Covid-19. Whoever you are and whatever your livelihood, it’s impossible to escape the pinch of the pandemic.
And with headline after frightful headline, hundreds of thousands of hardworking people are losing out on a good night’s sleep; with financial worry at the forefront of many minds. In a welcomed response to this however, SMUG, the creators of the incredibly popular Contoured Blackout Sleep Mask, are now making their expanding line of products even more affordable, all thanks to their new partnership with Swedish banking giant Klarna.
Just for those amongst you who are unfamiliar with e-commerce’s new fairy godmother, Klarna allows shoppers to pay for online goods either across 3 simple instalments, or within 30 days of purchase. There’s no interest on these payments, no hidden fees, and no BS. They also host an extremely popular mobile app, which allows users to track purchases and payments easily, with access to 24/7 support. Klarna have already built strong bridges with the most popular of online shopping platforms, including ASOS, Nike and Adidas, so of course it’s only high time that SMUG joined the payment party!
It’s not that any of SMUG’s products are bank-breaking purchases, for example, when compared to the eye-watering cost of buying a house, but their new partnership with Klarna will allow their army of loyal customers to shop with added peace of mind; something that everyone certainly needs right now.
And what a time for a collaboration such as this! Although they’re synonymous with the word ‘sleep mask’, SMUG are by no means a one-trick-pony. In fact, shoppers can now sink their teeth into SMUG’s ever-increasing range of tried-and-tested products. Their new SMUG Active range, which covers everything from resistance bands to skipping ropes, to collapsable water bottles, has been one such new release that has already proved incredibly popular; backed of course by killer feedback from the company’s powerful cult-following.
Accessibility to great products worth investing in couldn’t receive a warmer welcome right now, and SMUG's new partnership with Klarna is a living testament to this. For two companies where only the sky’s the limit, peace of mind in shopping and sleep couldn’t be anything else but a match made in heaven.
Face coverings have rapidly become a symbol of the new decade. And throughout their newfound place in our daily lives, they’ve come to represent much more than just a simple form of PPE, but rather, our collective effort in fighting the deadly Covid-19 pandemic.
But as the number of new cases continues to fall around the world - the UK alone announced 516 new cases as of the 6th July, compared to the 901 reported exactly a week earlier - we need to open the discussion as to why face coverings should remain a vital part of our society, especially in this uncertain time, when the world is finally coming up for air.
To answer the question of why they’re necessary, we must first address how face coverings work. Firstly, they prevent the inhaling of harmful airborne particles through the mouth or nose. The fine fibres of the mask create convoluted pathways through which the air you breathe must travel. Harmful particles become trapped by the complexity of the fabric by way of diffusion, internal impaction and interception; thus protecting the wearer. Secondly, they also reduce the amount of harmful particles someone expels into the air around them, often through sneezing or coughing; a common symptom of Covid-19.
So why should we continue to wear coverings, even though cases are on a downwards dive? The first truth is that even though the number of cases are falling, there still remains no real cure for the virus. The current target to develop such a cure is currently at least, 18 months away from commercial use. This means that the virus is still very much as deadly as it's ever been, and why essentially now is not the time to let our guard fall.
There has also been substantial evidence that the wearing of face coverings has significantly aided the control of new cases, especially within high density areas, as wearers are protecting others just as much as they’re protecting themselves. A single cough can launch up to 3,000 droplets up to 6 feet away, whilst the simple act of speaking can prove deadly if the mouth remains uncovered. The factors that contribute to the physical spread of Covid-19 are therefore greatly reduced if a covering is present.
And if properly maintained and applied, face coverings hold the ability to cultivate a healthier society. They’re currently adept in the fight against Covid-19, but are also extremely capable of preventing the contraction of other airborne diseases, alongside the inhaling of unwanted everyday pollutants. Imagine the amount of illnesses, active and dormant, that we as a collective society could prevent the spread of, if we all joined together to make face coverings a staple of our daily lives?
This is exactly why we have added a colourful array of face coverings to our shop, focusing on user comfort, UV protection, durability and stability. We hope that our new product will cultivate awareness to the long-term use of face coverings; a powerful contribution to our joint efforts against the Coronavirus pandemic.
So smile as the world is on the mend, but just be sure that it’s from behind your new SMUG face covering!
Practising wellbeing and self care has never been so important. When uncertainty, confusion and fear enter our daily lives it is essential to look after both our mental and physical health.
As we begin a new way of life for the unforeseeable future with confinement and restrictions let's take a look at the positivity we can bring into our homes and how the simple things in life always bring the most joy.
Meditation, fitness, rest and deep sleep are just some of the things we can spend time on that our usual hectic and busy lives do not allow for. Establishing self care routines, conscious breathing and new meditation and sleeping habits could be the restart we all needed and that our bodies have been crying out for.
To begin it is important to create the right mindset and just ten minutes a day of meditation will set you up for the rest of the day. Apps such as Calm will aid you in training your mind to stress less and sleep better - it offers daily motivation and calmness to ease anxiety and provides the tools needed to take care of your mind.
With the closing of gyms and general lack of movement it is important to do some form of exercise each day. Exercise is a great stress reducer so now is the time to create your own home gym. Streaming fitness and yoga classes are ideal to do in a living room or any clear space you can find while compact fitness equipment, like skipping ropes and resistance bands, will give you an all over body workout that will improve both tone and fitness whilst also saving on costly gym membership fees!
Ensure you eat as well as you can to maintain health and wellbeing, getting a balanced diet at the moment will help maintain a healthy immune system and keep energy levels boosted. Eating enough fresh fruit and vegetables may not be possible but tinned and frozen options make good substitutes and if you are able to get supplements then Vitamin D is recommended due to the extra time being spent indoors.
Rest and a good nights sleep are essential in the fight to stay well, healthy and happy. Practising a good bedtime routine with warm baths, reduced screen time, sleep masks and cosy pyjamas will be your saviour when worry and stress start to take hold. It is important to make your bedroom a real sanctuary and somewhere calm and peaceful to retire to at the end of each day. The Smug blogs on 'From bedroom to Sleep Sanctuary' and 'In Your Dreams' can give you some pointers.
So let's embrace this era of uncertainty and use this time to look after ourselves, care for our loved ones and to reach out to neighbours. Indulge in new hobbies, tackle those chores but above all practise self care, kindness and positivity.
We are all aware of the importance of a good nights sleep when it comes to the basis of any good beauty regime. Plentiful and good quality sleep not only gives a better and brighter complexion but can help skin heal, reduce breakouts and prevent under eye dark circles.
Spending money on expensive face creams and serums may help but if we are not getting enough sleep the benefits of facials and a healthy life style could all just go to waste when it comes to improving skin. Not only does the damage from the environment get repaired at night, as the layers of skin work building new collagen, but your hair also benefits with the production of protein needed to give fuller and healthier looking locks.
So many of us have our exercise routine down, we know what we should and shouldn't be eating plus we even try to drink enough water each day but how can we ensure we get the best nights sleep possible?
There are a few easy changes and practices we can incorporate into our life but the most important thing is to keep a dark bedroom. This is key as light can disrupt your body’s production of melatonin and serotonin, hormones that regulate sleep. If you can invest in black out or lined curtains together with a sleep mask this will help to avoid disrupting your body’s sleep pattern.
Try to keep to a good bedtime routine, the sleepcouncil.org.uk have some useful tips and info to help get back on track plus some of our previous blog posts can help with this - ensuring you do all the preparation you can before snuggling down for the night is essential for the perfect beauty sleep.
When it comes to length of sleep the magic number falls between seven and eight hours of rest per night. However it is not only the amount of sleep that matters but the quality too. Not all sleep is equally restorative and REM occurs at some point in the middle of the night so it is recommended that even at weekends it is best to still go to bed early and then wake at the same time every morning.
Beauty Sleep can therefore be the simple beauty solution we have all been looking for! Fewer wrinkles, protection of our lashes, slowing the ageing process as well as healthier hair .... who needs any more reasons for an early night.... oh and it costs nothing!
There is no denying that eyelash extensions have taken the beauty world by storm and in recent years Instagram has been filled with images of bloggers and celebrities fluttering their perfect lashes. Whether it is for dramatic effect or a more natural look the results are certainly eye catching and can help transform any beauty look, bringing both impact and drama to the face.
If you are already a convert, or maybe you're still unsure whether to make the leap to longer more dramatic lashes, the following is designed to give you top tips when preparing to have them done as well as help maintain and prolong their life.
Firstly don't be afraid! If you have not taken the step yet to longer lashes then you can be reassured that things have moved on - they don't ruin your own lashes and are no longer seen as being over the top. Any good salon or lash artist will require you do a patch test 24 hours prior to your extension appointment. This will ensure there is no reaction to the glue, particularly if you have sensitive eye lids.
A top tip is to prepare for the appointment. On average it can take a good hour, depending on if you have a half set or full set of lashes done. Therefore wear comfy clothing, no mascara and be prepared to drift off as you lay back with your eyes closed for the duration of the appointment.
Aftercare is very important to maintain the lashes and give them the best chance of staying in place. Avoid getting them wet for the first 24 hours and try not to use any oil based make up remover. Whilst sleeping, a contoured sleep mask - available on sleepsmug.com - will protect your new long lashes, keep them in place and help them to last longer.
On average lashes applied by a professional should last 3-4 weeks and it is normal for some of the lashes to fall out during that time. If you want to keep the look then it is advised to get them redone about once a month. Maybe start with a natural look and then build up to dramatic long curls once you gain your lash confidence!
Although associated with heading back to school September is also generally a good month for new starts and returning to the routines that easily get forgotten over the summer months. With late nights and carefree holidays starting to become a distant memory it is time to focus on good health practices and in particular the benefits of a good nights sleep.
Organised by The Sleep Council (sleepcouncil.org.uk) Sleeptember runs throughout September and looks at the benefits of sleep and how you can achieve better sleep.
As well as many physical outcomes from a good night's sleep, including improved memory, the release of hormones for regulating bodily functions and the rejuvenation of internal organs, sleep can also help to improve mental health and balance emotions during periods of stress.
So we may all be starting to become more educated on the many benefits of sleep but how do we put this into practice and in particular how do we get kids ready for the new school year and back to a good bedtime routine? The sleep council have produced this great short video which will help not just get kids back on track but anyone who may have been burning the candle at both ends during the summer months.
For more practical information and advise on good sleeping habits then visit The Sleep Councils wesbite (sleepcouncil.org.uk).
According to scientists in the UK and Australia changing the sleeping habits of those who stay up late could have an important effect on their health and wellbeing.
Researchers from the University of Birmingham, University of Surrey and Monash University showed that, over a period of three weeks, making some simple changes to the sleep routine of extreme night owls resulted in lower levels of sleepiness, stress and depression and also showed their reaction times improved.
Scientists studied 21 "extreme night owls" who were going to bed, on average, at 02:30 and not waking until after 10:00. They were then given the following instructions over the three weeks to help reset the body's internal clock, also known as a circadian rhythm:
Wake up 2-3 hours earlier than usual and get plenty of outdoor light in the morning
Eat breakfast as soon as possible
Exercise only in the morning
Have lunch at the same time every day and eat nothing after 19:00
Banish caffeine after 15:00
Have no naps after 16:00
Go to bed 2-3 hours earlier than usual and limit light in the evenings
Maintain the same sleep and wake times every day
The results showed that they managed to successfully shift their body clocks two hours earlier in the day and that these simple changes in routine improved their overall physical and mental health.
Thermotherapy or cryotherapy, which is better to help relieve aching pains that are a result of muscle or joint damage?
Both hot and cold treatments have long been used to treat a range of muscle and joint issues and in some instances a combination of the two can be what is needed.
Heat therapy, or thermotherapy, can involve the use of hot water bottles, microwavable wheat bags or a warm bath while cold therapy can include the use of cold packs, a wheat bag cooled in the freezer and even a cold bath.
With cold treatments it is important to apply the cooled pack or wheat bag within 48 hours of an injury as the cold decreases the blood flow and slows the rate of inflammation. The cold will numb sore tissue and so can also act as an anaesthetic.
Rest, ice, compression and elevation (RICE) are part of the standard treatment for sports injuries and a cold compress applied for 20 minutes every 4-6 hours for a few days will be very beneficial to many muscle and joint injuries.
Cold therapy can also help in cases of osteoarthritis, gout, strains and tendinitis plus a cold wrap around the forehead may help reduce migraine symptoms and pain.
For chronic pain the use of heat treatment will promote the blood flow and allow the muscles to relax - alternating heat and cold will reduce exercise-induced muscle pain.
Heat can also be useful for relieving osteoarthritis, strains and sprains, warming up muscles before activity and relieving pain relating to neck and back injuries. A heat pack applied to the neck may reduce spasms that lead to headaches.
Finally it is important to remember to never use extreme heat and to never put ice directly on to the skin.
Festivals may usually be associated with music, mud and indulgence but a new wave of festivals are taking the scene by storm. Offering an alternative to the traditional hedonistic indulgences the wellness festival offers holistic and mindful activities, soulful music and an opportunity to submerge yourself in feel good living and healthy eating.
Held in beautiful locations around the world, with the focus on nurturing the mind and body, the wellness festival can offer something for everyone. Here are just a few of the best festivals on offer during 2019.
A three day boutique festival held in Kent from 19-21 July. Aiming to mix the elation festivals evoke with the euphoria of a workout. Performers and athletes — surfers, dancers, free runners, mountain-climbers, all come together to look at the the way we view fitness & wellbeing. LoveFit is an escape from monotony, a taste of freedom, a place for people to explore new ways of living and moving.
Started ten years ago Wanderlust is the true original wellness festival. Set in various stunning locations around the world including USA, Canada, UK, Chile, Australia and New Zealand the festival consists of 300+ activities spread over a few days. From fitness activities and inspirational talks to organic shopping and nature hikes Wanderlust is a place for nurturing both your mind and body.
If you are looking for the perfect escape from daily life then this folky and creative festival, set around a peaceful lake, will be ideal. From the creators of Secret Garden Party, Wilderness brings together entertainment, music, food and a variety of woodland activities as well as paddle yoga, workshops, talks and even a spa. Music makes up a large part of Wilderness and headliners for 2019 include Groove Armada and Bombay Bicycle Club.
A wellbeing festival where music, yoga and holistic therapies meets glittery, festival antics and after parties. Stretch out in yoga tipis and lush Gloucestershire countryside by day and dance under the stars by night!
Live DJ classes, Sound Healing, Heated Yin, Dance, Aerial Yoga and more. Soul Circus brings wellness and fun together with artists from all genres joining to celebrate life.
2019 date is still to be announced but for the more adventurous of you this could be the wellness festival for you. Beyond Sahara takes you on a tour across North Africa over the course of a few days. By day, explorers are invited to join in the countless activities, from sports and yoga to massage and meditation. Then, under the stunning Saharan starlit skies, the evening music ranges from traditional Moroccan sounds to DJs playing electronic music into the early hours.
Wonderfruit is an annual arts, music and lifestyle festival that takes place at The Fields at Siam Country Club, outside Pattaya in Chonburi Province, Thailand in December. With an emphasis on participation and inclusion plus sustainability and social responsibility, the event features musical performances, art installations, workshops and talks, plus banquets by renowned chefs.
So if you are thinking more holistic rather than hedonistic this year and fancy swapping cider for green tea then a wellness festival could be for you .... but start looking now as tickets do sell fast!
We have talked before about good sleep habits and one of the first steps to creating a new and improved sleep routine is of course having the perfect environment to make new habits in. Whether we are aware of it or not the bedroom is the room in the house where we spend most of our time so it is important to get every aspect as perfect as we can for a relaxing and comfortable nights sleep.
1. The Duvet
We all know the difference a good duvet can make so if you're not allergic we recommend a down or feather duvet as they help regulate body temperature unlike synthetic duvets. The perfect duvet will keep you just the right temperature - opt for a 13.5-15 tog duvet for the winter months and, for summer months, you’re best going for a 4.5 tog duvet.
According to The Sleep Council hot, cold and draughty rooms can seriously impact on your sleep. Your body heat peaks in the evening and then drops to its lowest levels when you’re asleep, so a cool 16-18°C (60-65°F) is thought to be an ideal temperature in a bedroom. Temperatures over 24°C (71°F) are likely to cause restlessness, while a cold room of about 12°C (53°F) will make it difficult to drop off.
3. Feng Shui
Shui designer and wellness coach Alexandra Lees advises that “Untidiness in your bedroom will stagnate the energy of your space and leave you feeling drained and restless - For a good night’s sleep, you must simplify, streamline and neatly organise the contents of your room. Declutter visible areas, such as dressing tables, then tidy hidden spaces, such as behind your bedroom door and inside wardrobes, as unseen mess here will still affect you. The most important area to keep clear is under your bed because of its proximity to you when you sleep.” Alexandra also suggests that you consider your bed’s location: “Position your bed with a wall behind you or add a solid headboard to create strong energy. To support relaxation, move your bed near a window for natural ventilation, but ensure that you‘re not affected by unwanted cold drafts or outside noise.”
Subtle low lighting in your bedroom will help let your body know that the day is over and it's time to switch off. Restrict blue light from phones, TV or electronic devices before bed and look at introducing a dimmer switch on the main light. Lamps and fairylights can also create an important relaxing subtle glow to your room.
An important sense when it comes to preparing the body to unwind and end the day. Whether you choose to use candles, aromatherapy oils, a diffuser or a mist the right smell is key to slowing the body down. Research has shown that essential oils and aroma can provide relief for disrupted sleep and help improve the quality of sleep. Some of the most common scents and aromatherapy oils known for aiding sleep include lavender, vanilla, rose, geranium, jasmine, sandalwood and citrus.
The final step is perhaps the hardest to get right but ultimately effects the whole aesthetic and ambience of your sleep haven. Choosing the right colour for walls, soft furnishings and fabrics will do masses to create a relaxed mood as soon as you step through the door. When it comes to colours that promote peace and tranquility the colours to use are white, blue, green, grey and violet. Think of these colours as you plan any bedroom interior design project and choose pieces of furniture that give you a sense of calm, soothe emotions and that you will want to be surrounded by as you rest in the quiet of your new sleep sanctuary!
The coolest 80s trends are back in a big way and we can find almost every fashionista on the planet rocking the style of fabulous animal prints in one way or another. Almost everyone from the top celebrities to the street style fashion bloggers, have embraced the animal print fashion trend in the most inspirational ways. Although there is no harm in wearing the classical leopard, snakeskin, zebra or cow printed outfits or outerwear it is the accessories in the animal prints that become totally head-turning. Here are some of the cutest accessories in animal print that can instantly boost your style from mundane to ‘’simply wow”!
A leopard print handbag is a wardrobe must-have as it looks super-stylish on almost every occasion. It is a great accessory to elevate the attraction and style of any plain outfit. It looks stunning with the solid colours and basic outfits. You can wear it with your basic coloured dress or a jeans Tee shirt combo and never go wrong with it.
Animal Printed Flats
Animal printed flats can instantly accentuate a personality from simple to super-stylish. All you need is to pair them with the right outfit and to be on the safe side get an all black outfit to wear with animal printed flats. Classy jeans with a white button down shirt also look fabulous with leopard shoes.
The chic hair bands in animal print add a touch of classy style to any outfit and they are easy to wear and pull off. You can wear them while going to the gym or for jogging to enhance the personal style statement effortlessly. The trendiest hair ties in animal print are created with flexible and comfortable material so that they hold your hair back tightly during a busy day out without any hassle.
With such a busy life schedule, the importance of quality sleep is unavoidable. Whether you are travelling or just need a nap to relax your mind you must own a high quality contoured sleep mask. The best qualities of this contoured sleep mask is that it does not smudge your eye makeup, is eyelash friendly, made up of soft and comfortable fabric and keeps your eyes safe from wrinkling while asleep. The classy leopard printed sleep mask reveals your sense of style and fashion while giving a relaxing deep sleep wherever and whenever you need.