Tag Archives: sleeping

The Science of Sleep: How the Longest Day Affects Your Slumber

As the calendar flips to June 21st, we welcome the summer solstice—officially the longest day of the year. It’s a day when the sun seems to stretch its legs and refuse to set, giving us more daylight than any other day. But have you ever wondered how this extra sunlight impacts your sleep? Let’s dive into the science of sleep and discover how the longest day can affect our nightly slumber.

Sunlight and Circadian Rhythms: Our bodies are governed by a natural clock known as the circadian rhythm. This internal timer is influenced by environmental cues, especially light. Sunlight tells our brain to wake up and get moving, while darkness signals it’s time to wind down and rest. On the longest day, the extended exposure to light can disrupt this rhythm, making it harder to fall asleep or leading to less restful sleep.

Melatonin and the Longest Day: Melatonin, often referred to as the ‘sleep hormone,’ plays a crucial role in regulating our sleep-wake cycle. Its production increases as the evening progresses, peaking at night to help us feel sleepy. However, the prolonged daylight during the summer solstice can delay the release of melatonin, pushing back our bedtime and potentially shortening our sleep duration.

Quality Over Quantity: It’s not just about how long you sleep, but also how well you sleep. The quality of your slumber is paramount. Even if the longest day means fewer hours under the covers, ensuring that the sleep you do get is deep and restorative is key. This is where a comfy pair of pajamas comes in. Slipping into something soft and breathable can create the perfect sleep environment, signaling to your body that it’s time to relax, regardless of the sun still lingering on the horizon.

Pajamas: Your Sleep Ally: On this longest day, let your pajamas be your ally in the quest for good sleep. Choose light, airy fabrics that feel like a second skin and designs that make you smile. Whether it’s a classic stripe or a playful print, the right pajamas can make all the difference. They’re not just about aesthetics; they’re a functional piece in your sleep toolkit.

Creating a Sleep Sanctuary: Your bedroom should be a sanctuary, especially on the summer solstice. Invest in blackout curtains to mimic the dark, invest in quality bedding, and yes, choose pajamas that make you feel relaxed and happy. It’s all about creating an environment that encourages sleep, no matter how much sunlight is still peeking through.

The Longest Day as a Sleep Experiment: Why not use the longest day as an opportunity to experiment with your sleep habits? Try going to bed at your usual time and see how the extra daylight affects you. Or, if you’re feeling adventurous, adjust your schedule to take advantage of the early sunrise for a morning walk or meditation. Just remember to slip into your pajamas afterward for a daytime nap to balance out the early rise.

The summer solstice is a natural phenomenon that can disrupt our sleep, but it’s also a chance to celebrate the season and enjoy the extra daylight. And with the right pajamas, we can embrace the longest day in comfort and style. So, as the sun sets on the horizon, let’s raise a glass (of chamomile tea) to good sleep and great pajamas. Happy solstice!

Why We Need Quiet Time

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.

Finding Your Way To Better Sleep

A good night’s sleep is critical to your overall health. When you get the right amount of sleep at night it makes you more productive the next day, lowers stress levels, and improves your overall frame of mind. Your sleep quality can even affect your weight and the health of your skin.

Most people who have trouble either falling asleep or staying asleep know the basics of what to do and what not to do, such as drinking herbal tea, taking a warm bath, and avoiding technology right before bed. But, there are some other methods you can also try if the old stand-by isn’t working for you. If you are one of the millions of people that have trouble getting enough zzzz’s at night, give some of these lesser know techniques a shot.

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Pick the Right Pajamas: Proper sleepwear is critical to a good night’s sleep and a great pair of pajamas makes all the difference. If you aren’t comfortable, you’ll toss and turn all night disturbing your regular cycle. The way your pajamas fit is very important. If pajamas are too loose you might start to feel tangled up as you move around. If too tight, your PJ’s may feel binding and can cut off circulation. Another thing to consider is the fabric your sleepwear is constructed of. You don’t want to be too hot or cold and you want the fabric to feel good on your skin. Everyone has different tastes, but it just so happens that they make pajamas out of every type of material imaginable!

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Drink Tart Cherry Juice: Tart cherries (Known as Montmorency cherries) are naturally rich in melatonin, which is a hormone that regulates sleep. Drinking tart cherry juice before bed gives you just the right amount of melatonin to help you fall asleep and stay asleep while supplying your body with a ton of nutrients and antioxidants. Tart cherry juice is also thought to help reduce arthritis and gout symptoms, combat muscle soreness, and improve brain health. The juice can be purchased as a concentrate that you mix with water or ready to drink.

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Take a Magnesium Supplement: Magnesium is one of the most common minerals on earth and is found in many of the foods we eat. Our bodies depend on it to function properly. Bone health, brain, heart, and muscle function are just some of the 600 cellular reactions throughout your body that magnesium intake controls. The supplements provide benefits such as fighting inflammation, relieving constipation, and lowering blood pressure, but did you know magnesium may help treat sleep problems? Magnesium regulates neurotransmitters that send signals to the nervous system and brain helping you to relax. It also regulates the melatonin your body naturally produces, which controls your sleep-wake cycle.

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Lavender Aromatherapy: Lavender is thought to have originated in the Mediterranean, Middle East, and India and has been used to improve sleep for centuries. Our brains find the scent of Lavender soothing, which in turn slows brain wave activity allowing you to relax. The scent can be used in many different ways such as diffusers in your bedroom, lotions or pure essential oils directly applied to the skin, and you can even find laundry treatments that are lavender scented. It’s a must-have fragrance to help you get great shut-eye.

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Relaxation App: Many times the inability to get a good night’s sleep comes from our brains working overtime. You know how it is. You go to bed and suddenly you start thinking about the day’s events, your upcoming schedule, or the stresses that come with everyday life. It can keep you up for hours! A great way to combat this is to download a relaxation app. Soothing ocean sounds, the soft patter of raindrops, or even the whirring of a fan transform your environment into a happy place where you can clear your mind and decompress.

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Meditation: Did you know that 1-in-6 adults meditate before bed?  Taking a few minutes to clear your mind before you go to bed can do wonders for your sleep cycle. When using a variety of mind and body techniques to promote relaxation, you release tension and ready your brain for sleep. Look for some videos and articles online to give you insight into different types of mediation practices and to find the right technique for you.

Do you have a proven method of getting to sleep and staying asleep that has worked wonders for you? Our community would love to hear them. Comment below or head on over to our Facebook page and share them with us!

Light Brunch Ideas for the New Year

Lighten Up with These Post-Holiday Brunch Ideas

From Thanksgiving to New Year’s we stuffed ourselves with savory indulgences and sweet treats. January is a time when we like to “get back to basics” and offset the decadence of the holiday season with healthier options.

Healthier, lighter choices are challenging to make in the middle of winter. It’s easier to follow your self-imposed restrictions during the workweek, when you’re distracted and far from your refrigerator. However, the weekends don’t lend themselves to salads.

When it’s blistering cold outside and you’re cozy and warm in your flannel pajamas on a Saturday morning, you want nothing more than a steaming hot cup of coffee and a heavy, hearty brunch.

You don’t have to forgo your leisurely weekend meals in your jammies. Simply swap out your signature French toast casserole for one of these delicious options that are heavy on flavor and light on guilt.

10 Light Brunch Ideas for the New Year

1. Butternut Squash-Kale Hash from Health.com

This sweet and savory Butternut Squash-Kale Hash is ready to enjoy in just over thirty minutes. The mix of superfoods with the low-carb satisfaction of butternut squash is sure to warm you up in the morning. Finishing the dish with a crispy fried egg, with its gooey soft center, also satisfies our craving for a cheesy topping.

Get the recipe on health.com

2. Mixed Berry Vanilla Baked Oatmeal from Julie’s Eats & Treats

The French toast casserole we mentioned earlier? Swap it out for the sweet taste of fresh berries and fragrant vanilla in this Mixed Berry Vanilla Baked Oatmeal. This is a warm, comforting dish that you can feel good about, with your feet up on the couch in your favorite footie pajamas.

Get the recipe on julieseatsandtreats.com

3. Light & Spicy Turkey Sausage Breakfast Burrito from The Creative Bite

This is an absolute favorite! Not only is this Light & Spicy Turkey Sausage Breakfast Burrito a satisfying addition to a weekend brunch, this recipe can be made ahead and frozen for an on-the-go meal during the week. It’s easy to throw together and contains a fraction of the fat of pork sausage.

Get the recipe on thecreativebite.com

4. End-of-Summer Zucchini Mushroom Frittata from Life is But a Dish

Remind yourself of warmer days with this lightened up End-of-Summer Zucchini Mushroom Frittata. Ok… stay with us… we are well aware that we are far from the “end of summer,” but if we’re being honest, all of these veggies are available — and inexpensive! — in your grocery store throughout the year. Topped with salty, savory feta, this frittata will satisfy your deepest darkest brunch cravings.

Get the recipe on lifeisbutadish.com

5. Crustless Vegetable Quiche from Recipe Runner

Everyone loves a good quiche. If you are torn between “brunching out” or “brunching in” and sticking to your New Year’s resolution, this Crustless Vegetable Quiche is the recipe for you. You could easily swap out the spring veggies for vegetables that are more readily available. Regardless of what veggies you choose, ditching the crust means you save yourself countless calories. Calories that can be better spent enjoying a mimosa in your bathrobe

Get the recipe on reciperunner.com

6. Sweet Potato, Bacon, and Apple Hash from Worth Cooking

Sometimes you can’t skip the bacon. Subbing traditional russet potatoes for sweet potatoes means you are going to get more nutritional bang for your buck — which totally cancels out the bacon (we’re basically nutritionists… not). Incorporating apples and sweet potato in this Sweet Potato, Bacon, and Apple Hash definitely does take the edge of the guilt. In the end, isn’t that all that really matters?

Get the recipe on worthcooking.net

Light Egg Dish for the New Year

‘Italian Eggs’ from Cook the Story

7. Italian Eggs (aka ‘Eggs in Purgatory’) from Cook the Story

This recipe for Italian Eggs, better known traditionally as ‘Eggs in Purgatory,’ is light on calories but packed with the robust flavors we crave when we think of Italian cooking. The dish consists of eggs simmered to perfection in a hearty tomato sauce, then sprinkled with Parmesan cheese. The red pepper flakes give the dish a spicy kick that will warm you up on a cold January morning.

Get the recipe from cookthestory.com

8. Avocado Toast with Turkey and Egg from The Lemon Bowl

You can’t brunch without avocado toast, or so we’re told. This Avocado Toast with Turkey and Egg is a deeply satisfying healthy breakfast-lunch-or-dinner dish. Hearty multigrain toast, topped with creamy avocado and a decadent runny fried egg will keep your fatty breakfast cravings under control. Additionally, the extra-lean protein punch of sliced turkey will keep your hunger in check until your next meal.

Get the recipe from thelemonbowl.com

Fuzzy Duck Slippers from Aroma Home

Did someone say fuzzy slippers? ‘Duck Slippers’ by Aroma Home.

9. Bacon and Asparagus Frittata from The Roasted Root

Put on your warmest, fuzziest slippers because this Bacon and Asparagus Frittata is classic lightened-up comfort food. With only four ingredients (!!!) you can prep this dish in just ten minutes. Ideal for a lazy Saturday morning. This recipe calls for four slices of thick cut bacon, which infuse each of the frittata’s 6+ servings with the savory bacon goodness you’re craving. Top with avocado, because why not?

Get the recipe from theroastedroot.com

10. Whipped Yogurt with Spiced Berry Compote from The Worktop

We’ve rounded out this brunch list with a sweet finish in the form of a Whipped Yogurt with Spiced Berry Compote. A yogurt parfait is something that we think of during the summer months, but the cinnamon, anise, and vanilla of this spiced berry compote warm up this sweet dish with the flavors of winter.

Get the recipe from theworktop.com

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.