5 Tips for Better Sleep During the Week

Deep, restful sleep can oftentimes feel elusive and out of reach, especially during busy week nights. If you're having trouble catching up on your z's, we have five tips to help you reclaim your sleep.

 

 1. Unplug an Hour Before Sleep 

This is something that many of us have heard, but don't follow. It's tough, but incredibly important. Getting off your phone, computer, tablet, or iPad will significantly help your chances of restful sleep. The bright lights in our technology slow the production of melatonin, which is crucial for sleep. Light, in general, is the body's way of registering that it is time to keep staying awake and alert. 

In addition to putting your electronics away an hour prior to bed, you should also start turning the lights down low to encourage sleepiness. Shower with low, ambient light and allow yourself to start relaxing and getting all your thoughts and mental notes for the next day out before heading to your bed.

 

2. Try an Eye Mask

Even the smallest amount of light (like the computer monitor, a light in the other room peaking underneath the door, or car lights shining through the blinds) can disrupt sleep. Our Bucky sleep masks are the best quality, blocking out light and never put pressure on your eyes, ensuring pressure free blinking.

 

 

 

 

3. Exercise

Exercising helps you sleep better and it's good for mental and physical health. Any form of exercise, whether it's going for a walk, doing some yoga, rollerblading, etc., will help you get that sought after shut eye. Just be sure to get your fitness in 3-4 hours before you plan on going to bed or you might have a burst of energy and sleep will be distant.

 

 

 

4. Use Hot/Cold Therapy

In order for sleep to occur, you also need to be relaxed and comfortable. On cold winter nights, heat therapy is a great way to soothe your muscles and induce relaxation, which will bring you one step closer to a good night of sleep. You can relax with our neck wraps, heart warmers, and compact wraps, which can also be used to warm the bed for maximum comfort. On hot nights, use cold therapy to cool off and achieve a cooler body temperature, which is necessary for falling asleep. 

 

 


5. Set a Routine

Finally, set a routine and stick to it every night. Set a reminder for when you want to head to bed and plan to wake up at the same time each morning. This will help set your biological clock, eventually making it easier to wake up since it will be more natural than an alarm. To make your body more alert and awake, spend time in the sunlight for 5-20 minutes first thing in the morning, if possible. 

 

Bonus Tip: Make Sure Your Pillow is Up to the Task

Sometimes the culprit to lack of sleep can be as simple as the type of pillow or mattress you are using. If it's time for a new, comfortable pillow, we recommend our natural filled buckwheat and millet pillows. Hull bed pillows are not only great for deep, restorative sleep, but provide ideal head and neck support that greatly improves sleep posture and reduces soreness in the morning. 

 

 We hope these tips will lead you to more restful sleep and a healthier life. 

An Inside Look into Bucky's 40 Blink Eye Masks

The main reason people can’t sleep is too much light—even ambient light reduces our ability to produce melatonin, the chemical released in the brain that triggers sleep. Sleep masks provide complete darkness, which is essential for the deep, restful sleep all people need for optimal health. Sleep masks are ideal for those with insomnia, taking a daytime snooze, or getting a better quality of sleep at home.

At Bucky we produce the highest quality sleep masks that are comfortable, adjustable, stylish, and block light completely. Our sleep masks have been featured on the Dr. Oz show, Top Rated by Good Housekeeping, featured in Cosmopolitan Magazine, and praised by many other media outlets for their comfort and functionality.

Bucky's famous 40 Blinks Sleep Mask is a landmark in the most comfortable, convenient sleep—it's not Top Rated by Good Housekeeping for nothing! With a 99% customer approval rating and hundreds of thousands of sleep masks sold, this is the best sleep mask on the market. Block out light and sleep soundly anywhere life takes you!

The main reason people can't sleep is too much light—darkness stimulates the body's natural melatonin production, which helps you achieve deep, restful, and restorative sleep. Use the 40 Blinks on flights, during short naps, in college dormitories, or for a better quality of sleep at home.

Traditional sleep masks feel heavy on the eyelids, let ambient light in, and use elastic loops that pull on the ears. The 40 Blinks Sleep Mask is specifically designed with the utmost comfort in mind—the soft, ultralight design blocks light fully and gently hugs the face without pressure using the adjustable Velcro strap that connects at the back of the head. Deep molded cups allow space between the eye and the mask so you can blink freely without pressure. Made with a fabric that is extremely lightweight, breathable, flexible, and durable, a good night's sleep is guaranteed!

  • The mask is 9" wide and 4" tall. Eye cups are .5 inch deep.
  • Ultralight, this sleep mask weighs only .7 ounces or 37 grams
  • Hypoallergenic and hand washable
  • One of the top 5 things to bring to college
  • Helps with insomnia and other sleep disorders
  • Used to protect lash extensions during sleep
  • Deep molded cups allow you to blink freely 

      

     

    Featured in: US Weekly, NY Times Gift Guide, Quest Magazine, ELLE Magazine, InStyle, People Magazine, Women's Health, Real Simple Magazine, Fortune Magazine, Hemispheres Magazine and others.

    Featured on the following Blogs: Coolspotters, Road and Travel Magazine, Kournikova.com, Dustbowl, Ebeautydaily, Hip Mamas Place, Mixx, Cool Products, Daily Candy, Rufkm, USA Today, MSNBC, Dabble, Shermans Travel and others.

    12 Reasons to switch to a Natural Cotton Buckwheat Bed Pillow

    The average adult will spend 1/3 of their time sleeping. If you are going spend that much of your life in bed, you should be sure to put some thought into choosing your bed pillow.

    Here are 12 Reasons why your next Bed Pillow should be a Bucky Natural Cotton Buckwheat Bed Pillow! 

    Natural Cotton Bed Pillow

    1. Larger than traditional buckwheat pillows (measures 23" x 16")
    2. Stomach, back or side sleepers are provided the proper neck, shoulder and back support
    3. Recommended by chiropractors for maintaining spinal alignment during sleep
    4. Filling is the very best buckwheat hulls, grown totally without fertilizers or pesticides
    5. No additives
    6. Filling is triple-cleaned to remove dust, buckwheat flour, debris to make it hypoallergenic
    7. Comfortable texture, very durable yet very smooth to sleep on
    8. 100% unbleached cotton fabric
    9. Zipper closing to allow removal of hulls and adjustment to exact needs
    10. CPAP-friendly
    11. Ideal for chronic pain sufferers
    12. Made in the USA

     

    12 Reasons to switch to Natural Cotton Bed Pillows

    March 09, 2017 by Annemarie Kelley

    12 Tips for Getting Better Sleep

    Since 1978, I have been coaching my clients on improving their sleep. I am L. John Mason, Ph.D. and founder of the Stress Education Center. In this blog, I offer 12 tips for getting the sleep you require and deserve.

    12 Tips for Better Sleep

    1. Create your own bedtime ritual for preparing for sleep. Use a regular bedtime and allow as much time for sleep as you require.  Some clients will take a warm bath or shower to relax before heading for bed.  Other people may read calming books or articles that do not stimulate too much thinking. TV news is NOT ideal before sleep for most people.
    2. Avoid stimulants like caffeine.  Many people find that even one cup of coffee in the morning can affect their sleep at night.  Be aware of how much caffeine you use and when you consume it.
    3. Limit your bed activities to sleep and sex, so you do not get into the habit of being awake in bed. Even though TV, reading, work, and telephone calls are possible activities, these may not help your bedtime sleeping.
    4. Avoid eating big meals or drinking alcohol late in your day for these can reduce your ability to get quality sleep.
    5. Create a calm, safe, dark, warm and quiet space to sleep. Avoid unnecessary stimulation. Use sleep and eye masks like Bucky's Sleep Eye Mask, Eye Shades with ear plugs or 40 Blinks of Sleep to block out light and sound.
    6. If your mind is racing and filled with clutter, consider making a list or using a journal so you don't need to keep all this information in your head.
    7. Eat a healthy diet.
    8. Get regular exercise but not too close to bedtime.
    9. Avoid using sleeping pills regularly.
    10. Avoid naps, if you are having difficulty sleeping at bedtime. 
    11. Consider using relaxation techniques especially ones that will aid in muscular relaxation and in slowing down your mind. 
    12. Allergies can effect sleep.  Ensure your bedding and pillows are hypoallergenic.  Consider natural fill bed pillows such as those sold by Bucky!
      naturally filled buckwheat bed pillowsnatural filled buckwheat and millet pillowsnatural filled buckwheat and millet pillows

    Please take good care of yourself and get enough good quality sleep.

    February 16, 2017 by Annemarie Kelley