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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.

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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.

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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.

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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.

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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

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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