How To Determine Poor Sleep Quality

Do you often feel tired and groggy in the morning, even on nights when you’ve gotten enough sleep? It’s a frustrating experience, but there may be a simple explanation: you have poor sleep quality.

Figuring out that you’re not getting enough sleep is easy. Figuring out why that sleep isn’t restful is trickier, but certainly achievable. Read on to learn the signs of lack of sleep, what could be causing your poor sleep quality, and how to improve it.


Signs Your Sleep Quality Needs To Improve

If you think you’re getting poor sleep, consider whether you possess any of these tell-tale signs:

  • You take more than 30 minutes to fall asleep after you get into bed.
  • You regularly wake up more than once per night.
  • You lie awake for more than 20 minutes when you wake up in the middle of the night.
  • You spend less than 85 percent of your time in bed asleep.
  • You feel tired and have difficulty concentrating during the day. You may be drinking more caffeine to stay alert.
  • Your skin is breaking out and your eyes are puffy, red, or developing dark circles or bags.
  • You feel hungry more often, especially for junk food, and gaining weight.
  • You feel more stressed out, emotionally exhausted, and angrier than usual.
  • You’ve been diagnosed with insomnia.


What Is Sleep Quality?

Sleep quality is different from sleep quantity. Sleep quantity measures how much sleep you get each night, while sleep quality measures how well you sleep.

Measuring sleep quantity is simple, as it’s quick to determine if you’re getting the recommended amount of sleep per night (usually defined as at least seven hours for adults). Measuring sleep quality is a little more of an art than a science. Generally, good sleep quality is defined by the following characteristics:

  • You fall asleep soon after getting into bed, within 30 minutes or less.
  • You typically sleep straight through the night, waking up no more than once per night.
  • You’re able to sleep the recommended amount of hours for your age group.
  • You fall back asleep within 20 minutes if you do wake up.
  • You feel rested, restored, and energized upon waking up in the morning.

Reasons for Poor Sleep Quality

Any number of things could be contributing to your poor sleep quality. Some potential causes include poor sleep hygiene, stress, sleep apnea, or another chronic health condition or sleep disorder.

Poor Sleep Habits

Poor sleep habits, like having an irregular sleep schedule or consuming too much caffeine or alcohol, can interfere with your sleep quality. In a study of nursing students, smoking and daily coffee consumption were two of the largest factors associated with poor sleep quality. Alcohol also disturbs your sleep, even though it’s considered a sedative.

Stress and Anxiety

Poor mental health, whether from increased stress or a depression or anxiety disorder, also contributes to poor sleep quality. Problematically, sleep deprivation and the resulting insomnia worsen these conditions, creating a vicious cycle.

Chronic Health Conditions

Certain chronic health conditions are associated with poor sleep patterns and less sleep overall. These include chronic lung diseases, asthma, acid reflux, renal disease, cancer, fibromyalgia, and chronic pain. Unfortunately, as with stress and anxiety, poor sleep quality can exacerbate the symptoms and discomfort felt with these conditions.

Sleep Apnea

A person with sleep apnea experiences temporary lapses in breathing during their sleep, resulting in gasping, choking, and snoring sounds. Even if they don’t consciously wake up, their brain has to kick start breathing again, disrupting sleep quality. Sleepiness and lack of energy are two of the most common complaints of individuals with sleep apnea.

Undiagnosed Sleep Disorder

Because they occur in your sleep, some sleep disorders go undiagnosed until a person seeks care for other symptoms like poor sleep quality, or a sleep partner alerts them to the symptoms. For example, individuals with periodic limb movement disorder (PLMD) experience involuntary jerking movements in their legs while they sleep, resulting in reduced sleep quality, and fatigue and poor concentration during the day. Individuals with narcolepsy likewise often suffer from poor sleep quality, and experience daytime fatigue.

How To Improve Your Sleep Quality

Fortunately, improving your sleep quality may be as simple as improving your sleep hygiene. Just like dental hygiene involves regularly brushing and flossing to maintain your teeth, sleep hygiene is all about practicing good habits that help you get good sleep consistently.

Try these ideas to improve your sleep.

  1. Stop watching television and using your phone or computer for at least 30 minutes before bedtime. Electronic devices emit bright blue light that your brain perceives as sunlight, tricking it into delaying sleep and keeping you awake longer than you’d like.
  2. Transform your bedroom into a dark, quiet, and cool oasis. Set your thermostat to somewhere in the low- to mid-60 degrees Fahrenheit, and use blackout curtains or a white noise machine to further relax your senses.
  3. Go to bed and wake up at the same time every day. Following a consistent sleep schedule trains your brain to recognize when it’s time to sleep and when it’s time to wake.
  4. Make sure your sleep schedule allows for enough time to sleep. Adults need at least seven hours of sleep per night.
  5. Create a relaxing bedtime routine. Select activities that relax and calm you, like taking a warm bath, listening to an audiobook, or journaling. Performing these activities in the same order every night creates a pattern for your brain to recognize them as the prelude to sleep.
  6. Limit your caffeine and alcohol intake. Both of these substances can stay in your system for some time and disrupt your sleep quality. Avoid drinking alcohol within three hours of bedtime, and caffeine within five hours.
  7. Get some sunlight in the morning. Just 15-30 minutes outside in the sun can help wake you up and reset your circadian rhythm.

If you still have trouble sleeping after implementing these suggestions, talk to your doctor. They may recommend other lifestyle changes, therapies, or medications that can improve your sleep quality.

More than 99% of people never maintain their mattresses like this

What is the optimal age for a mattress? Some people say 8 years, however many people use mattresses may be less than 8 years must be replaced. Because they take so little care of their mattress.

Below let’s talk with everybody how to maintain your mattress in daily.

1. Do you flip your mattress regularly?

I guess that many people’s mattresses have not been turned over for many years, the main reason is that it is troublesome. In fact, if the mattress does not turn over regularly, then the pressure on both sides of the mattress is not balanced, which will damage the mattress, thus affecting the service life.


2. Did you pull off the protective film?

Many people did not tear off the layer of protective film when they buy the mattress home, They think it can protect the mattress fabric is not easy to dirty, but you are wrong. The film is only a protective film when leaving the factory. If it is not pulled off when used, it is easy to appear: airtight, impermeable, and yellowing, which makes the mattress easy to mold and breed dust mites and bacteria.


3. Do you clean your mattress regularly?

Many people have never cleaned the mattress at home.  people sleep on the bed, although across the sheet or protectors,  there will still be dust and human dander into the mattress.

Even though you can barely see the dirt on your mattress, it can be a huge health problem, you need to demite, dust, and dehumidify your mattress regularly.


Treatment of mattress stains

  • Remove blood stains: Use hydrogen peroxide to remove blood stains. While the hydrogen peroxide is foaming, dry it with a clean, white, dry cloth.
  • Get rid of mildew: Get a sunbathing. Mildew is mainly caused by excessive moisture. Take the mattress outside on a sunny day to dry and wipe off the remaining mildew.
  • Remove colored drinks: Use a citrus cleaner or vinegar to reduce the extent of stains. Most beverage stains can be dissolved in medical alcohol, but alcohol can also spread stains, so use a absorbent cloth dipped in alcohol to wipe stains, rather than pouring the alcohol directly on.

Bed sheets-Sateen weave

The feel and performance of the bedding you choose can have a major impact on your comfort and sleep quality. Important factors to consider when buying new sheets and pillowcases include the fabric, weave, ease of care, and cost. It’s also important that the sheet set’s size and fitted sheet’s pocket depth are compatible with your mattress.

Well-made sateen sheets we’ve tested have a certain “wow” factor — These sheets have an elegant look and soft feel, and a price that won’t break the bank.

How It Performed

Our testers noted the sateen weave makes the sheets especially smooth and soft against the skin, and they have an elegant and lustrous look. Thanks to the silky feel, we recommend the sheet set for sleepers with sensitive skin. Our testers were able to glide across the sheets with no harsh rubbing or irritation. The pocket depth should fit most standard mattresses, but it may not fit if you own a high-profile pillow-top or a thick mattress topper.

What It’s Made of

The source material for the Luxury Sateen sheets is 100% long-staple cotton known for its natural durability. Its extended fibers are put to use with a sateen weave and a mid-range thread count of 480.

The fitted sheet can comfortably fit on mattresses up to 15 inches tall. Caring for the sheets is easy, as you can machine wash them with cold water and dry them on a low-heat, tumble-dry setting.

The high-quality cotton increases the durability of these sheets.

Who is the best for?

  • People who want the silky smoothness of a sateen weave
  • Customers who prioritize cotton with a high thread count
  • Shoppers looking for distinct color and pattern options

Three points for attention for wash care of pure cotton .

Pure cotton is the indispensable material for us to wear and sleep. Although cotton spinning, weaving and dyeing technology have changed a lot over the past 1,000 years, pure cotton has always been loved by everyone. The problem is: with more than a thousand years of pure cotton, people know little about the wash care.

For example, we often encounter cotton fabrics prone to three major problems: pilling, shrinkage, fading , although there is a certain relationship between the quality of the fabric, but who knows whether the correct cleaning is not closely related to it? Pls pay attention to the below points, to keep your cotton beddings.

Do not place cotton bedding in a humid environment!

Have you found a problem, if a wet towel in the bathroom for a long time is not dry, that towel will easily break a big hole. In the same way, pure cotton can cause acid to corrode the fabric and cause damage when exposed to moisture for a long time, so it’s really important to keep it dry.

The detergent must be diluted before use!

In fact, under normal circumstances, cotton is alkali resistant but not acid resistant. It does not mean that cotton is not afraid of alkali. If the alkaline detergent remains for a long time, the fabric will harden.

At the same time, the concentrated detergent has not been diluted in advance, will also lead to local fading and yellowing of the fabric. Therefore, when cleaning pure cotton, be sure not to pour detergent directly on the fabric.

Cotton is afraid of  “hot washing, baking and exposure”.

We all know that pure cotton will shrink, the standard range of correct shrinkage is 5%.  That is to say, a bed of 200cm wide quilt cover, shrink within 10cm is in line with national standards.

But if you use high temperature, exposure, baking and other methods, the shrinkage rate will not be controlled, because the rapid evaporation of water on the fabric will change the shrinkage rate.

Besides, all pure cotton can not withstand grinding, although the surface of pure cotton fabric is not easy to pilling, but if you grind hard, it will still pilling, and easy to wear.

All brushed colth is cotton?

All brushed cloth are cotton?  No! Not only cotton, but also polyester can be brushed cloth.

I saw a lot of comments: after buying it, consumers realized that it was not pure cotton. People misunderstand the brushed as material, thinking that as long as it is brushed, it must be pure cotton. Please note that brushed is just a craft!

What are the good features of brushed polyester?

Fiber strength of polyester is good, so polyester cloth can not shed hair; The polyester has poor water absorption, so it is not easy to fade and shrink; That’s why some customers in brick-and-mortar stores who buy brushed polyester, say others’ cloth is faded, shrunk, and lost color, but the cloth they bought for dozens of yuan is not like this.

It seems that brushed polyester has many advantages, but when you use it in winter, you will find that the polyester cover is very hot, because the air permeability of polyester is very poor. When you are hot, you want to kick the quilt, immediately catch cold;

Moisture absorption performance of polyester is also poor, once you get hot and sweaty, you will feel the water beads rolling on the fabric.

How about the brushed cotton?

Cotton is a natural fiber which is hypoallergenic, breathable, absorbs moisture and soft.

As intimate bedding, comfort and health and safety are the first priority, and everything else is just icing on the cake.

In the dry winter season, the static electricity released by polyester friction is harmful to the human body, and it is also an allergen material.

Of course, polyester is not bad, only not suitable for close-fitting use, if you do shell, quilt cover A version of the fabric is no problem.

But close-fitting parts remember to use pure cotton or natural material is better, after all, whether skin-friendly properties, or air permeability, pure cotton is the best.

How to distinguish brushed pure cotton quickly?

Choice of bedding first is to see the material! How to quickly judge whether the brushed four-piece set is pure cotton? The first is the weight, a set of brushed four pieces is twice as much as the ordinary cotton, and the brushed polyester is lighter. Secondly, the feel of brushed polyester is smoother and sticky to the touch feeling.

Has the “expiration date” of your quilt passed?

We are very concerned about the validity of food, I believe that you must check before eating! But we have never paid attention to our own quilt and pillow, such as thinning? Harden? Have peculiar smell, etc., in fact these problems are due to expiration.

Three features for quilt expiration

Obvious thinning: Look at the effect after folding, found that the tile can not be spread.

Feel is hard: fiber resilience becomes worse, after absorbing moisture, fiber knot board.

Strange smell: It is caused by accumulated saliva and bacteria.


Cotton should be changed every three years


As cold as iron, Du Fu began to complain about quilts more than a thousand years ago. Hygroscopicity of cotton is good, while its moisture discharge is poor, easy to knot board and affect the density. Although often bask the quilt, but the moisture that accumlates for a long time can make quilts more and more hard, affect warmth. Now there are no bouncing cotton makers, although the new cotton quilt is good, but after three years to change it.


Polyester quilt is replaced every two years


The polyester quilt is made of petroleum refining. In the process of carding cotton, because there is no binding force between the fibers, the fibers will naturally shrink and break with the increase of the service life, resulting in no cotton on the four corners and four sides. After several rounds of vacuum compression, the elastic energy of fiber compression and recovery decreases significantly, and the quilt do not keep warm. This kind of quilt is cheap, do not regard as treasure, abroad change every year, I proposal changes two years to be more appropriate.

Duvets change every 10 years


The special structure principle of the down material in the duvet makes it more durable. Because duvets are washable and cleaner, they last longer than any comforter. But the duvet must pay attention to: do not damage the fabric, as far as possible to reduce the number of washing, avoid drilling down, according to previous tests, washing frequency will increase the chance of drilling down. In the use of down duvet the most need to pay attention to prevent damage and reduce the number of washing.


Silk quilts change every ten years


The fiber of Silk is long enough, the hand-drawn silk tire can keep fluffy and not deformed for a long time, so the use time is relatively long, properly maintained, can be used for a longer time. But do not use vacuum compression bag to store, do not expose to the sun, keep dry, otherwise easy to reduce the service life; The length of time for silk is used depends entirely on whether you maintain properly, but if it is washed silk quilt, can not do ten years.

The above time is only in the case of proper maintenance, if you do not pay attention to maintenance, and can not achieve this number of years, we must cherish the bed products.

3kg of duvet is less than $100, do you dare to buy?

Some friends around me asked me whether they win the lottery or something, some merchants said that $100 could buy 3kg of down comforters.

The price of down raw materials has been high, 95% standard goose down has reached nearly $100/kg at present. $100 could buy 3kg of down duvet? Are you kiding me???

( Down cluster picture)


Down alternative/ Down Fiber/ Feather Fiber are down?


There are some materials called down alternative on the market. You think it is related to down, wrong!  Down alternative even have nothing to do with down, down alternative materials are polyester. Don’t let the name fool you, meanwhile the warmth of these materials is far from down raw materials.

(Down alternative picture)

The essential distinction between Feather/down fiber and down cluster is, down is composed by ball fiber, while feather/down fiber is the linear form. So after using for a period of time, the fluffiness will decrease and the warmth will be greatly reduced.

(Down/feather fiber picture)


Use crushed down/feather fiber as down

Fancy everyone’s sensitivity to the price of the duvet is high, bad businesses in order to seek profiteering, will break duck or goose feather as down; You may not know that duvets made of crushed feather fiber, which are easy to drill and carry a lot of bacteria, are banned by the state.

This kind of duvet, clap the quilt before buying, if you feel the fill power of quilt is not high, the resilience is not good, but the weight is heavy, you should be careful, it may be crushed feather!

Check the fluffiness of duvet is good or not when you buys duvet! The duvet should be relaxed and smooth first, placed naturally for three minutes, and then pressed by hand to see whether the quilt can bounce back quickly to its original state. If there is no bounce back, then you should doubt the quality of this duvet.


A letter from the goose!

According to the goose planet statistics: Japan duvet penetration rate reaches 100%, Europe and America penetration rate reaches 90%, foreign five-star hotel penetration rate reaches 100%; The penetration rate in China is 5%. But 80% of the world’s countries use Chinese duvets.

As a noble goose of the goose planet, I want to talk to you about why Japan and the West are more willing to use us.


We’re not allergic.

We are natural animal protein fiber, your human skin is also protein, so from the comfort of the point of view, we are the most suitable material; Because we are all animal protein, it will reduce the occurrence of allergic problems, applicable to different people.


After 120℃ high temperature disinfection, more healthy

You’ve been thinking about whether we’re clean or not, actually you have no need to worry. We are free-range geese, the life is relatively healthy, and we have to go through 120℃, continuous 30 minutes of steaming, drying disinfection, any bacteria can not survive; It’s safer than the others.


Lowest carbon emissions, protect the planet

You have been saying that the PM2.5 level is too high and you attribute the reason to barbecue and car exhaust. Our carbon dioxide emission per kilogram of down is only 533 grams, which is the lowest among all textile materials. Instead of being a keyboard man, take action!


It’s used at -40 ℃ to keep you warm

Our down is a three-dimensional spherical fiber, full of a large amount of still air, with the temperature changes and shrink and expand, produce temperature regulating function; It can be used from 25℃ to -40℃. You see the North and South Pole science examination, who did not wear us to protect the cold? Use me when you’re cold.


It has strong hygroscopic and hygroscopic function, and resists rheumatism.

The rate of rheumatic patients was 2% in foreign countries and 17.39% in China. Although it was related to the environment of health and autoimmunity, it was also related to our quality of life and habits. The strong dampness function of down is the immune shield of rheumatic diseases; It can be very good care.


The most durable quilt, passed down three generations

Selected from the Arctic Circle (43 degrees north latitude ~ 53 degrees north latitude) goose down, after machine and manual selection, a duvet with 95% down content, fabric service life of up to 30 years, filled down service life of up to 70 years. In some European countries, it can even be passed down for three generations.

Do you know how to store your duvet?

It’s fall, and it’s time to check if your duvet is stored correctly. Check your duvet for any yellowing, odor, or fluff problems.

How to avoid these problems?

Step 1: Air dry in advance

(Avoid breeding mites, yellowing and peculiar smell)

Before storing down duvets, it is recommended to clean them once conditionally, such as seven stars washing or I*wash, which is a professional washing care for home textiles.

Dry cleaning is absolutely not OK, because dry cleaning will damage down and affect the filling power. Be sure to dry it properly, to make sure the moisture is removed.

The removal of water from the down duvet can better prevent the breeding of mites and bacteria, avoid yellowing caused by moisture after the down duvet is collected, and produce a fishy smell.

Pls note that the duvet can’t be in the air for a long time, it will absorb moisture instead.

Step 2: Use a cloth bag

(Avoid damaging down and affecting down power)


The down of the duvet is spherical structure, the fiber will not withstand long vacuum compression. Many customers in order to save space, choose vacuum compression bag, the damage to down is great. Generally speaking, the proportion of down compression can not be higher than 70%.

When storing the duvet, do you use plastic bags or cloth bags? There are certain rules about this. It’s better use cloth bag to pack duvet. Because plastic bags are not breathable and impermeable to moisture, the compression is also large when packing. So it smells when we leave it a long time.

If a cloth bag is used to pack the down comforter, it can play the role of protecting the quilt, and it can be breathable and permeable. Storage bag can put a bag of activated carbon or desiccant, can play moisture absorption, and can go to the effect of odor, but pay attention not to put mothballs, to avoid the quilt yellowing.

Step 3: Avoid light and stress

(To avoid yellowing and affecting the down power)

After duvet is stored, to be put in dry and avoid to put in the place with strong light directly. Prolonged exposure to light will affect the yellowing of the cover.

In addition, when storing down duvet, do not put in the bottom layer, try to choose to let down duvet on the top, so that it will not affect the down power of duvet.


Can you buy real long staple cotton at a low price?

The best cotton, of course, is long-staple cotton! However, many businesses now claim that their fabric is long staple cotton, you can pay attention to, maybe you buy is not necessarily long staple cotton. Because the price of long staple cotton is much higher than that of 100% cotton. So what is long-staple cotton and how to identify it?

Long-staple cotton gets its name from its long fibers

Only 3% of the world’s cotton is long-staple

Long staple cotton fiber length 33 ~ 39 mm, fineness between 7000 ~ 8500 m/g; The strength is 4 ~ 5 grams/root. So the fabric has the characteristics of soft fiber, fast heating, strong warmth, excellent comfort and so on.


Long-staple cotton has better properties than ordinary cotton

Long staple cotton in the same heat conditions, the growing period is 10 ~ 15 days longer than ordinary cotton.

Therefore, the fabric has many advantages: excellent draping sense, silky smooth and comfortable, high color fastness, long washing does not fade, wear and durability, good wrinkle resistance, not easy to pilling, good permeability and moisture discharge.


Identification method of long staple cotton fabric

Because of the characteristics of long cashmere cotton, it is the first choice of high-grade bed fabric material.
But at present long staple cotton fabric lack of identification method, A few businessmen treat ordinary cotton as long – staple cotton bed product sales, the price is also close to or the same as ordinary cotton, from the simple cost reasoning, is problematic.


Therefore, it is necessary to master some basic identification methods for consumers who like long-staple cotton fabric. To sum up, there are several points:

1. You should go to the brand home textile office to buy, which is relatively reliable;

2. Long staple cotton fabrics generally have silky luster;

3. The feel of long-staple cotton is better than that of ordinary cotton, which can be touched and contrasted;

4. The price of long-staple cotton is much higher than that of ordinary cotton;

5. Long staple cotton is generally used for high count cotton fabrics