Advertising
Advertising

7 Effortless Tips to Make Your Bed Sparkling Clean

7 Effortless Tips to Make Your Bed Sparkling Clean

When people complain about not being able to sleep, the solution is often the mattress. Manufacturers recommend that you replace a mattress every eight years, but beyond the age of the mattress, other issues might affect your sleep.

For example, you might need a different firmness level, which is adjustable on some beds. Allergies and unclean mattresses also can affect your ability to sleep. If you are in pain, you will not sleep well. Most people don’t realize that they can take simple actions to ensure their mattress is in the best shape for the best night’s sleep.

Here are some tips.

1. Know the bed’s structure

Just like humans need a good body to support its weight and cars need a frame to function correctly, mattresses must fit their frame correctly.

Advertising

When they extend past the frame or are too short, the mattresses won’t work, and you don’t get a good night’s sleep. Buy mattresses and box springs together so they work hand-in-hand. Know your bed frame size and your room size.

Many manufacturers offer frames as part of the deal. Mattresses need center support or slats to expand the full width of the body so it fits just right.

2. Move the mattresses

In the spring and fall, you should turn your mattresses, so you don’t sleep on the same section all the time. This prevents wear and tear on the mattresses and keeps you from sleeping on sagging in the middle.

Turn the mattress near the headboard and point it toward the bottom of the bed. Adjust it so it fits snugly on the box springs. This takes some effort, but it is worth the effort.

Advertising

3. Turn it upside down

You also want to make sure you continually flip the mattress. Like the turning, it makes sure you are not sleeping on the same section of the mattresses all the time. It extends the life of the mattresses.

However, some are not able to be flipped. Some have a blank side. Others, such as pillow-top mattresses or futon beds, that aren’t recommended be flipped. Before flipping your mattresses, make sure the manufacturer recommends it.

4. Get a trampoline

Instead of allowing your children bounce on the bed, you should invest in a trampoline for outdoor play. They also come in indoor varieties that are not as dangerous or high.

These are more effective in giving children the opportunity to bounce and play. It also saves your mattresses and your children. Jumping on beds is harmful to the mattresses, and it will damage box springs. It can also damage the frame of the bed so make sure that there is no bouncing.

Advertising

5. Vacuum before flipping or turning

There is a reason why it’s known as spring cleaning. You have to clean. Mattresses are not any different from other items to clean. You need to vacuum the mattresses prior to flipping or turning them. This gets the dust from the mattress, which

You need to vacuum the mattresses prior to flipping or turning them. This gets the dust from the mattress, which otherwise leads to dust mites. It also gets rid of dead skin and crumbs. Mattresses will last longer and smell better when vacuumed regularly.

6. Remove stains prior to vacuuming

Again, you want to clean your mattress prior to flipping or turning it. Use cleaner dedicated to upholstery on the mattresses. This shampoo will remove stains that have accumulated over the last six months. Make sure you adhere to the instructions on the bottle because otherwise, you might harm the mattresses. Don’t forget to let it dry before putting on sheets or vacuuming.

This shampoo will remove stains that have accumulated over the last six months. Make sure you adhere to the instructions on the bottle because otherwise, you might harm the mattresses. Don’t forget to let it dry before putting on sheets or vacuuming.

Advertising

7. Buy encasing material

To prevent allergens from getting on the mattresses, allergy doctors recommend that you encase mattresses in materials that block dust mites, bacteria and other organisms.

Dust mites feed off these organisms and dead human skin. The encasement material doesn’t allow those to infiltrate the mattresses. Encasement materials also are available for pillows and blankets. Synthetic-fiber materials also work to prevent allergens.

By following these simple practices, you can keep the bed in its best condition, which will make your mattresses last longer and give you a better night’s sleep. However, fixing the mattresses won’t do anything about the overweight issue or the pain in your back. For those, you might want to try exercise or massage therapy.

Featured photo credit: Brit + Co via images.britcdn.com

More by this author

6 Reasons Why French Press Makes the Best Coffee 9 Things To Remember If You Love Someone Who Doesn’t Easily Show Affection 12 Ways To Earn More Money While You Have A Full-Time Job 7 Steps to Reduce Your Laptop’s Fan Noise & Increase Speed 7 Ideas To Decorate Your Home Using LED Strip Lights

Trending in Home

1 30 Awesome DIY Projects that You’ve Never Heard of 2 5 Reasons Why Tidying Your Room Can Change Your Life 3 25 Really Cool Cat Furniture Design Ideas Every Cat Owner Needs 4 Scientists Discover Why You Should Take Off Your Shoes Before Entering Your Home 5 5 Ways to Deal with Snow Runoff in the Garage

Read Next

Advertising
Advertising
Advertising

Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

Advertising

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Advertising

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    Advertising

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    Advertising

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    Read Next