Tag Archives: rest

Why We Need Quiet Time

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Our lives and our world are full of noise and distractions. Sometimes so much so that we lose focus on what we need to get done. We also forget to take the time for some peace and quiet which is an important part of our overall well-being.

Many people view taking time for solitude and serenity as a luxury they simply cannot afford because let’s face it; if we aren’t doing anything then we’re getting nothing done. This mindset stops us from taking the time we need to grow, renew, and revive.

Look at it from a different perspective, when you take in the silence you allow yourself to engage in time for self-reflection and awareness. Everyone needs quiet time, but what does it entail and how will you benefit? We have some thoughts on that.

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  1. Renewal requires rest

It’s simply impossible to just go, go, go without resting. Everything requires repair and maintenance including the human body. The easy part is relaxing the body; it’s relaxing the mind that’s the hard part. Meditation is a great way to check-out for a bit, mute the noise in your head, and gain the peace you need.

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  1. Rediscover what’s important

When caught up in the whirlwind that is our daily routine, we forget or even ignore what really matters. When you have too many responsibilities or waste time on unnecessary tasks, you lose sight of the important things. You need quiet time to rediscover what you’ve neglected and to revisit priorities.

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  1. Make order from chaos.

When you’re knee-deep in a commotion of activity there is no time for prioritizing tasks. You’re too busy crossing things off the list. The best time to examine the reasons behind what you do in life is best found during quiet moments to yourself.

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  1. Quiet time reinforces your meaning

The human mind needs time to put things into perspective. This can’t be done when you are doing 20 things at once or always chasing deadlines. You need peaceful silence to do that. Only then are you able to rejuvenate and reboot.

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  1. Quiet time is a stress eliminator

You might not be able to completely escape stress, but you can certainly practice ways to mitigate it. One quick and simple way to reduce stress is to  regularly carve out 15-30 minutes of your day to sit quietly alone, meditate, read a book or listen to music, go for a peaceful walk, or put on your pajamas and take a quick nap. If you have even more time (such as a long lunch break) use it. But it’s not all about how long you’re quiet; it’s about making time for it in your life no matter the length of time. It’s the easiest way to nourish your mind and body so you can return to your routine with more energy and focus.

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  1. Heal and stay healthy with quiet time

Medical professionals use dark, quiet rooms for patient recovery from surgery and illness for good reason. Any form of healing, both medical and physical require complete rest and relaxation so that your body and mind to recuperate. Similarly, when you learn to wind down improve your chances of staving off future health problems and disease. A body under less stress has a higher immunity level.

Quite time may seem like an unreasonable goal but believe us, it’s totally attainable. Plan it, do it, and make no excuses for taking the time you need.

Put Self Care at the Top of Your List

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Self-care is something that should be in our routines every day. Although September is the official ‘Self Care Awareness’ month, we think that taking care of ourselves should be an everyday occurrence.

We all have tendencies to put other’s needs ahead of our own, but it is important to remember that you can’t fill someone else’s glass if your own pitcher is empty. First and foremost, we need to tend to our own well being. Focusing daily energy on your mental, physical, and emotional wellness is important for staying fresh, healthy, and happy.

Most people think of self-care as eating healthy and getting enough exercise. Of course, these are a vital part of what we would consider self-care, but it’s the little things you can do to be good to yourself every day that make a huge impact on your overall well being. The true benefits of self-care come when an individual is true to themselves and enjoying the moment.

To start incorporating daily self-care into your routine, you must first refocus and reconnect with your inner self. Remember that you deserve positive attention, and making ‘you’ time in your busy life is not selfish, it’s necessary.

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Bring joy into your life.

Sometimes it can be a difficult task to make time for joy. We spend too much time worrying about things that we have no control over and not enough time taking in the wonderful things that surround us. Making time to be happy may mean setting new goals, finishing a forgotten project, or simply daydreaming. If you enjoy creative activities, find your inspiration there. Something as simple as coloring a picture or taking a beautiful photo can be a truly joyful moment.

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Schedule ‘me’ time

This should be your #1 self-care priority. You need time to yourself to reflect on things, reorganize your thoughts, and reboot. This could be an hour in the tub, a long walk, meditation, or even a drive in the country. The most important thing is that you are alone and without the distractions of everyday life. Enjoy you!

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Get your sleep

When you’re tired you are no good to anyone, especially yourself. Being well-rested allows you to wake up fresh and focused so you can use your time efficiently. Not only does this allow you to accomplish your daily tasks, it creates even more time for you to indulge in your own self-care.

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Eat something you want

Whether it’s healthy food, comfort food, or a high-calorie meal, indulging in even a little something is definitely self-care if it makes you happy. If you go for the latter option (we love dessert) simply eat in moderation and don’t overdo it. The whole point will be lost if you indulge and then feel guilty for falling off your diet wagon. The goal is to give yourself just a little bit of satisfaction

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Self-care means different things to different people. The only common denominator is that it brings one happiness. What that looks like is up to you. Just make sure to follow through every day and inject a bit of self-care into your day.

Self-Care Tips

Don’t Make Plans This Weekend: Hibernate Instead

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New year, new you? Before you dive into a 30-day cleanse, start training for a marathon, or sign up for cooking classes — take a weekend to piece the old you back together. The holidays are a wonderful, magical time of year: family, twinkling lights, cozy cups of hot chocolate, more family, friends, parties you’re hosting, parties you’re attending, parties you’re baking for, gifts to wrap, winter break for the kids, even more family… The list of obligations in the month of December escalates quickly. When it’s time to go back to work on January 2nd, you’re already feeling burnt out.

This is why we suggest taking the weekend after the New Year to “hibernate.” Pretend you’re a bear (or family of bears) living in a cave. Get cozy, get comfortable, and put your feet up.

Donuts Flannel Pajama Set by Munki Munki

Donuts Flannel Pajama Set by Munki Munki

Self-Care Guide: How to Hibernate for the Weekend

1. Dress appropriately.

There’s only one hard rule for a hibernation weekend: no pants with zippers. You can wear pajama pants, yoga pants, sweatpants, or any other ultra-comfortable clothes you adore. Pajamas are a great choice, especially for the afternoon naps you might indulge in. Wearing a plush bathrobe, fuzzy socks, and warm slippers will make you feel like you’re at a spa for the weekend.

2. Don’t schedule anything.

You’re not maximizing your time by scheduling out every minute of your hibernation weekend. If you live in a busy household, it might sound like a great idea to set your alarm and wake up early. That way, you could get the bathroom to yourself for a while and soak in the tub — but you also might need the extra sleep. Scheduling your relaxation takes otherwise enjoyable activities and turns them into chores and obligations. Tune in to your body and see how you’re feeling in the moment.

3. Limit your screen time.

In the spirit of hibernation, disconnect email and social media from your phone. We’re all guilty of browsing Facebook, Instagram, and checking work email over the weekend, instead of getting to that book we’ve been meaning to read. Limiting your screen time will also reduce the chatter in your mind that leads to stress and anxiety, allowing you to truly relax.

Dog Tired Women's Nightshirt by Hatley

‘Dog Tired’ Women’s Nightshirt by Hatley

4. Get comfortable.

Pile the blankets and pillows high on the couch or your bed. Light candles and dim the lights. Create a comfortable and relaxing ambiance. Keep everything you need within an arm’s reach: a cup of tea, a snack, magazines, headphones, playlists, books, or the remote so you can stream movies or binge entire seasons of new TV shows. The goal of your weekend hibernation is to exert as little energy as you can so you can feel rested on Monday. Get comfortable.

5. Secure time for yourself.

If you’re sharing your home with your family or roommates, try your best to find some alone time. Let your housemates know that you need a little space for an hour while you read, soak, or take a nap in your bedroom. Even the biggest extroverts need alone time to fully recharge. A little space does a lot of good.

6. Choose the path of least resistance.

When faced with questions like “What should I make for dinner?” or “What activity would the kids like to do this afternoon?” — rephrase the questions like this: “What is the easiest way to make dinner?” or “What is a simple activity that will keep the kids busy this afternoon?” Give yourself permission to choose the easiest route. Sometimes that means takeout or cereal for dinner and other times that means at you put on a movie for the kids and enjoy a couple hours of peace.

7. Drink plenty of water and go to bed early.

The simplest acts of self care are often the most obvious and the most overlooked. Try your very best to drink eight 8 oz. glasses of water each day. Staying hydrated helps with muscle and brain function, keeps your skin clear, eases muscle pain, and helps you sleep better at night. While you’re at it, go to bed as early as you can. Getting at eight hours of sleep reduces your risk for diabetes and heart disease. Sleep also boosts your immune system, manages weight loss, and retains memory. Put on your favorite pajamas and get down to it!

We hope you consider making self-care a habit in 2019! For more ideas for hibernating, self-care, and tips for relaxing, check out The Pajama Company blog at thepajamacompany.com/blog.

matching family pajamas

10 Bedtime Rituals to Help You Decompress

10 Bedtime Rituals to Help You Decompress

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Your work schedule, the kids’ school schedule, Halloween, Thanksgiving, holiday shopping… is anyone else beginning to feel the crunch of this busy season? It’s as if the lazy days of summer are actually a rest period so we have the energy to make it through the marathon holiday season of the fall and winter.

As we approach this busy time of year, it’s a good idea to get into the habit of self care. The more hectic our schedules get, the easier it becomes to move your health and happiness to the bottom of the list. Apart from drinking enough water and eating our veggies, our most basic health requirement is sleep. We hope these simple bedtime rituals will help you fall asleep faster and stay asleep longer.

Dog Pattern Flannel Pajamas

PJ Salvage ‘Think Pawsitive’ Classic Flannel Pajama Set in Antique White

Bedtime Rituals to Help You Get a Good Night’s Sleep

1. Make a to-do list.

Your to-do list can be as simple as few things you want to accomplish the next day, like clearing out your inbox, paying your phone bill, or tackling the first step of a project at work. By writing down each task, you’re actually creating an action plan for the day. This allows you to rest easy knowing that you will wake up with purpose and direction.

2. Stretch before bed.

Try a incorporating a simple yoga practice into your nighttime routine. The stretching will soothe aching joints and muscles and the breathing techniques will help you exhale all the stress you’ve accumulated throughout your day. This 7-minute bedtime yoga sequence is so simple you can do it your pajamas, no spandex required.

3. Try micro journaling.

Journaling is a healthy, reflective practice that allows you to acknowledge your successes and note areas for improvement. Micro journaling is simply writing down three things that went well that day and three things that didn’t. This practice gives your day closure, sealing it in the past. This keeps you focused on the positive and prevents you from dwelling on the negative, silencing that end-of-day chatter that keeps you up at night!

4. Take an evening stroll.

If you can slip away for twenty minutes, take a walk around your neighborhood. Studies have shown that walking, especially in green spaces like a park, can have the same stress-relieving effects as meditation. This would be a great time to think about what you’re grateful for today and what you want to accomplish tomorrow. The key to a restorative walk is to do it unplugged — no ear buds! After a hot shower, you’ll go to bed feeling rested and refreshed.

5. A cleansing soak.

Whether it’s a long leisurely bubble bath or quick a 5-minute foot soak, wash away your stress in the tub. Immersion in water is known to be very therapeutic, especially when you combine it with the relaxing effects of aromatherapy. In the evening, add lavender oil to the water to promote a deep sleep. After you towel off, wrap yourself up in a warm fluffy bathrobe to create a spa experience.

Women's Polar Bear Bathrobe

Munki Munki Women’s Fluffy ‘Polar Bear’ Fleece Robe

6. Unplug and open a book.

An hour before bed, unglue yourself from screens: television, phone, and computer. Put on your softest, comfiest pajamas and curl up in bed with a good book. The light from these screens has been shown to disrupt our sleep patterns. Not only will reading at the end of the day help you get to sleep faster, avoiding the glow of your electronics will help you stay asleep longer. Check out our fall classics reading list for ideas.

7. An evening cup of tea.

Simply the act of making a cup of tea can be a meditative practice. Waiting for the water to boil. Prepping the tea bags if you’re making loose tea. The scent of the water hitting the dried herbs. Get in the habit of making a cup of herbal tea before bed. Chamomile, jasmine, and mint are soothing herbal teas that won’t keep you up at night.

8. Adult coloring books.

Adult coloring books have been all the rage in the last few years, used mostly as a stress-relieving technique. Coloring is an easy way to be crafty and creative, no matter how much time you have at the end of the day. Coloring stimulates areas of the brain that most of us non-creatives don’t use every day, making it a soothing and helpful brain exercise that promotes creative problem solving. The perfect pre-bedtime activity.

9. Meditate for 5 minutes.

Meditating for as little as five minutes each day can reduce anxiety and promote restful sleep. There are many guided meditations available online, so you can learn breathing techniques and practice helpful, relaxing visualizations. Meditating is a great way to clear your mind before bed, especially if you find that overthinking keeps you up at night!

10. Invest in comfortable pajamas.

We know, we know… to someone with a hammer, everything looks like a nail! Believe it or not, investing in comfortable sleepwear will help you get to sleep faster. When you were a kid, pajamas weren’t just something to wear after your bath — they also acted as a signal to tell you that it was bedtime, mentally preparing you to wind down. The same logic can be applied as an adult. A ritual as simple as putting on pajamas says, “My day is finished. It’s time for me to rest.”

We hope these ideas for bedtime rituals help you get a great night’s sleep. For more sleep tips and ideas for family fun this fall season, visit The Pajama Company Blogat thepajamacompany.com/blog.

Best TV Shows to Binge Watch in 2018

The Best TV Shows to Binge in Your Pajamas

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We in the Northeast have endured another blizzard, but more pajama time is A-OK with us! Snow days and quiet Friday nights are perfect for binge-watching gripping television shows in the comfort of your living room. If you tend to binge-watch your television shows, you’re not alone.

It may seem counterintuitive in this age of short, quippy social media posts and funny cat videos, but humans have a psychological urge to watch entire seasons of television from start finish — no matter how dark, twisted, and complicated the storylines. According to Netflix, three out of four viewers watch the entire first season of Breaking Bad in one sitting!

Psychologists believe that we binge-watch because we crave an escape from our busy lives. As it turns out, occasionally binge-watching television shows can help alleviate symptoms of stress. So put on your coziest pair of pajama pants, pop some popcorn, and stream one of these binge-worthy TV shows. Doctor’s orders.

Best Shows to Stream in 2018

Put on your pajama pants and get ready stream.

Top 10 TV Shows to Binge-Watch Right Now

1. The Americans

Nothing is what it seems on The Americans. To their unsuspecting suburban neighbors, Philip and Elizabeth Jennings are the most boring couple you could possibly imagine. But to anyone who gets in their way — including the FBI — these undercover Russian spies are quick, efficient, and deadly. If you like intrigue, action, ‘80s nostalgia, and brutally honest depictions of marriage, you’re going to love The Americans. Stream on Amazon.

2. Brooklyn Nine-Nine

If you like to laugh and love a little action, Brooklyn Nine-Nine is the breakout hit for you. Starring SNL funnyman Andy Samberg and acting veterans Andre Braugher and Terry Crews, the TV show follows the hijinx of the NYPD’s fictional 99th Precinct. The plot revolves around the professional and personal life of Detective Jake Peralta (Samberg), an immature but talented police officer. Hilarity ensues. Stream on Hulu.

3. Westworld

For the sci-fi fanatics, Westworld is a thriller that takes place in a technologically advanced Wild West-themed amusement park populated by android hosts. Westworld caters to high-paying guests, who may indulge in whatever they wish within the park without retribution from their hosts — including murder. The series begins as a routine update in the hosts’ programming causes unusual deviations in their behavior, concerning park staff. A few of the hosts become sentient and learn the truth about themselves and the world they are forced to live in. Stream on HBO Go.

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Gina Rodriguez and Andrea Navedo in pajamas for a scene in ‘Jane the Virgin’

4. Jane the Virgin

Jane the Virgin follows twenty-something Jane Villanueva as she navigates the aftermath of an accidental artificial insemination in her very Catholic household. With plenty of family drama, comedic relief, a steamy love triangle, and crime lord, the telenovela satire packs a lot entertainment into each and every episode. Perfect if you were a fan of the old series Desperate Housewives.

5. Orphan Black

Sci-fi is clearly coming back to mainstream television with shows like Westworld and this hit, Orphan Black. The Canadian series raises questions about the moral and ethical implications of cloning. Con-artist Sarah Manning, one of several identical clones, assumes the identity of one of her fellow matches, police officer Elizabeth Childs, after witnessing her suicide. Viewers can watch the entire plot from start to finish, as all five seasons are now available for streaming. Stream on Amazon.

6. Peaky Blinders

If you enjoyed The Godfather trilogy, know that Peaky Blinders is essentially the British version. Inspired by a real-life gang that operated in Birmingham, England during the late 19th and early 20th centuries, the story follows Tommy Shelby, the gang’s reluctant but passionate leader, who must take over his family business (Michael Corleone, anyone?). Each season is just six episodes, making it very easy to devour in one sitting. Stream on Netflix.

7. Friends from College

Friends from College is a “coming of age” story for a new generation. This intense all-too-real dramedy starring funnyman Keegan Michael Key will resonate with many tightly knit college groups who have tried to keep their youthful connections rolling into their 40s. Filled with anti-heroes, beautifully acted, and endlessly entertaining, each of the eight half-hour episodes can be watched in one evening. Stream on Netflix.

8. Bob’s Burgers

Is it just us, or is everything on television these days dark and twisted? Take an extended break from reality and stream every season of the funny adult animated series Bob’s Burgers. We promise that you will fall in love with at least one of the adorable cast members who feature voice talent from legend H. Jon Benjamin (Archer), Kristen Schaal (Last Man On Earth, The Daily Show) Megan Mullally (Parks and Rec, Will and Grace), Jordan Peele (Get Out, Key and Peele), SNL alum Bill Hader, and Aziz Ansari (Parks and Rec, Master of None) to name a few. The plot follows the hilarious antics that take place in and around Bob Belcher’s family business, Bob’s Burgers. Stream on Hulu.

9. Silicon Valley

A surprise hit from producer Mike Judge, best known for King of the HIll and Beavis and Butt-Head, is Silicon Valley, a witty live-action comedy starring Thomas Middleditch and Kumail Nanjiani. The story follows the day-to-day struggle of Richard Hendricks (Middleditch), a Silicon Valley engineer trying to build his own company within the quirky valley tech bubble. Stream on Hulu.

Tracee Ellis Ross Black-ish Pajamas

Golden Globe winner Tracee Ellis Ross wears a lot of cute pajama sets as her character Bo Johnson in the hit comedy series ‘Black-ish.’

10. Black-ish

Network after network is producing gloomy, depressing content but Black-ish on ABC is a much-needed standout family sitcom. Loosely based on the family life of creator Kenya Barris, the show doesn’t shy away from discussions of family, race, gender equality, or politics, but addresses these hot-button topics in a way that is timely, relatable, and approachable. The plot follows family man Andre Johnson (Anthony Anderson) as he struggles to maintain a sense of cultural identity while raising his children in a predominantly white, upper-middle-class neighborhood. Every episode is smart, sweet, and guaranteed to make you laugh until your belly hurts. Stream on Hulu.

For more ideas for how to unwind in your pajamas this season, visit The Pajama Company at our blog, thepajamacompany.com/blog.

Movies to Stream on Netflix in Pajamas 2018

Netflix Hibernation: The Best Movies to Stream Right Now

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Raise your hand if you need a long weekend! I don’t know about you guys, but we’re totally pooped out from that gym membership we’re sporadically using now that it’s February. President’s Day is right around in the corner just in time for a little R&R in your pajamas. Even better? Netflix just added a slew of movies to its collection, so we’re going to give you ten excuses to stay in bed this weekend.

Ready to hibernate for the winter? Check out the latest prints from PJ Salvage, pictured above.

Netflix and Chill in Your Pajamas

10 Best Movies Now Available on NetflixContinue reading →

How to Host a Winter Spa Day in Your Pajamas

How to Host a Winter Spa Day

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We are barely through winter but our skin has been through the ringer: holiday stress, wayward skincare routines, loads of sugar, and the season’s first blizzard. As we approach winter’s halfway mark, give your tired skin some TLC. Gather your best girlfriends for a winter spa day.

Hosting a winter spa day is far less expensive than the real deal. Also, many people abstain from sugar or alcohol during the month of January, so it’s a way to host a party that doesn’t put an emphasis on food and drink — but who would pass up a chance to sip a mimosa in a bathrobe?

Munki Munki Women's Fluffy Polar Bear Coral Fleece Robe

Munki Munki Fluffy Polar Bear Fleece Robe from The Pajama Company

Everything You Need for a Winter Spa Day at Home

1. BYOB

Bring your own bathrobe, that is. Encourage everyone to wear clothes they can truly lounge in (think ultrasoft pajama pants) and their fluffiest, coziest bathrobe and slippers. Slipping into a relaxed state of mind starts with the clothes we wear. When you go to a spa, you are provided with a robe and encouraged to wear soft, loose-fitting clothing. Encourage your guests to do the same. Let’s be real: pants with zippers are for the birds.

2. Minimalist Magic

Tidy up your living room so everything looks neat and decluttered with a minimalist spa feel. Hide knick knacks and run the vacuum. Turn off the TV and turn on some ‘spa tunes’ on Pandora or Spotify: any soothing instrumentals that incorporate nature sounds like rain, gentle thunder, or birdsong. Make sure there are plenty of pillows and space for people to get comfortable. Set up stacks of magazines throughout the room. Strategically place some fresh flowers to bring the outdoors in and shake off the winter blues.

Create a Spa Atmosphere

The traditional blend of lavender and peppermint has an instant, calming effect.

3. Aromatherapy

The first thing we notice when we step into a spa is the smell. The traditional blend of lavender and peppermint has an instant, calming effect. The scent of lavender is well-known for its stress-relieving benefits. Peppermint has a cooling, refreshing effect and is used in aromatherapy to increase mental alertness. Many claim that the oil has natural energy-boosting properties. Add peppermint and lavender scented candles or oil diffusers to the room so your guests can breathe deep and relax in a spa-like atmosphere.

4. Drinks and Light Bites

If you want to keep the menu alcohol-free out of respect for your friends abstaining in January, opt for spa classics like cucumber water. Simply slice a cleaned cucumber (peeled or unpeeled, your preference) into ½ inch slices. Add to a pitcher of water with ice. Allow to sit in the refrigerator for at least an hour, but for best results let sit overnight. You can make lemon water by swapping out lemons and following the same process. Opt for lighter food like fresh fruit, hummus, smoked salmon, pita wedges, veggies, or salad wraps. If you’re including adult beverages, mimosas are a surefire hit.

5. Spa Stations

Unless you’re a licensed massage therapist, the spa stations will be simple, but fun. Set up an adjoining bathroom with tea lights, exfoliating face washes, moisturizers, and face masks for a DIY facial station. Set up an area of the living room with nail polish remover, various polishes and finishes, and hand cream for manicures and pedicures. Print out instructions for shoulder and neck massages and guests can take turns giving each other massages. Lastly add a hair styling station with dry shampoo, spray-in conditioner, styling products, a curling iron, flat iron, combs, ties, and bobby pins. Have fun trying out online tutorials and styling each other’s hair.

While your party won’t be on par with a 5-star spa, you and your guests are sure to have a great time catching up, enjoying snacks, and giggling at each other’s face masks. For more ideas on how to live your best life in the New Year, visit The Pajama Company on our blog or check us out on Facebook.

9 Reasons to Call in a Pajama Day

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reasons pajama day

Ahhhh…pajama days. Every now and again we all need them, right? One day where we don’t have to bother getting dressed – we can lounge around and relax all day long in our coziest jammies.

Just in case to you need a little help finding a reason to take a day all to yourself – here are 9 of our very best excuses:

1.You just put fresh sheets on your bed and there’s no way you’re letting the coziness go to waste!

2. It’s raining, snowing, sleeting, too hot out, too windy…(insert weather condition here).

3. You’re on the home stretch of THE best book you’ve ever read. Hello?!?!

4. You just finished hustling for a HUGE work or school project and your mind and body need to chill.

5. An awesome new series just dropped on Netflix and you’re hooked…“just. one. more. episode.”

6. You’re pretty sure that mastering the art of napping is your life’s calling and you must do more field research.

7. You’ve been feeling a little down lately and a feel good movie marathon is just what the doctor ordered.

8. Home-made mac ‘n cheese leftovers in the fridge…need we say more?

9. The UPS man just delivered your new footie pajamas and you plan to put them to use (along with #5 and #8) immediately.

Now go ahead and call in lazy! You deserve it.

How to Get a Good Night’s Sleep

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I don’t know about you, but there is nothing like getting a bad night’s sleep to throw off my day. When I’m sleep deprived, it affects my concentration and productivity, my overall mood and mindset, and makes it hard to get through the day.

We know that quality sleep is necessary for overall health and peace of mind.  Sleeping gives our bodies and brains time to relax and rejuvenate.  Just like eating, sleep is necessary for our survival.

Stress can be a big factor in sleeping well – whether it hampers your ability to get to sleep or it wakes you up in the middle of the night.  Lots of other factors can come between you and restful sleep – whether it’s eating patterns, your ability to get comfortable, or what you do leading up to bedtime.

Here are some tips to help you slip effortlessly into dream land…

Keep to a schedule.

Try to go to bed and wake up at the same time each night – even on weekends.  According to the Mayo Clinic, keeping to a consistent schedule sets up your sleep-wake cycle, and will help you to get better quality sleep.

Give yourself time to wind down. 

In the hour or so before your bed time, its best to avoid stressful or over stimulating activities, and give yourself time to transition into sleep mode. If you have a demanding job, steer clear of checking email just before bed. In fact, it’s best to leave the phone and computer in another room while you sleep. If you typically watch TV shows at night, choose shows that aren’t violent or over stimulating. Reading a light book or magazine can be a great way to ease you into relaxation.

Watch what you eat in the hours before bed time. 

Anything you eat about 2 to 3 hours before bed time has the potential to affect your sleep.  Limit the alcohol and caffeine, and instead try a relaxing herbal tea chamomile or lavender tea. Sleepytime tea is a great option too!

Take a warm bath or shower.

One of my favorite night time rituals is to take a hot bath before bed. I’ve always found it very soothing and relaxing.  Apparently there is some science behind it as well, as mentioned in this article on health.com. It goes something like this: when you fall asleep your body temperature naturally falls. Taking a hot bath raises your temperature a few degrees higher than normal, and then creates a steeper plummet, sending you off into a nice deep slumber.

Wear comfortable pajamas. (Of course!)

Whatever you choose to wear to bed, it should be loose and comfortable. Get rid of any pjs that don’t fit you properly or have irritating features like scratchy fabric or annoying elastic. Pick pajamas that work for you and make you feel good! Some people are more comfortable in shorts than pants, and others prefer a nightshirt to a two-piece pair of jammies. You might even love a one-piece pair of footed pajamas!

Make sure your bedroom supports good sleeping.

Be sure your bed, pillows, and blankets are truly comfortable. Pillows wear out over time and if they are not supporting your neck properly, it can make it tough to get good sleep. You also want to make make sure your room is quiet and dark.  A noise machine or fan can help drown out sounds that may wake you during the night. If your bedroom is not dark enough, try black-out curtains or wearing an eye mask to keep the light out.

We want to hear from you – what are your tips for getting a good night’s rest?  Share with us below in the comments!

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