3 tips on how to bring spring into your home

Spring is just around the corner, and we want to lighten up our homes and bring some new freshness after a long winter season. Decorate your home with flowers, plants, and natural elements to give your home that fresh and soft spring feeling. Incorporate happy and uplifting colorful hues to your interior and read books that will set the perfect springtime mood. 

Here are some tips to help you get set up.

Liven things up with indoor plants

Bring an end to a lifeless interior and brighten up your home with beautiful greenery and fresh flowers to add color and texture to the overall decor. The beauty and scent of plants and flowers will bring spring into your home and make it lively and inviting. If you have an unfinished-looking space in your home, adding a plant can be the magic ingredient to make it aesthetically pleasing and more cohesive. It will add life to your home, bring a new sense of freshness to the decor and create a more welcoming and homey atmosphere. 

Change up your color palette

Adding a pop of color is such a fun way of adding personality and excitement to your home for spring. You don’t have to commit to painting a wall or painting your cabinets; you can easily introduce color to your house through beautiful accessories, bold patterns, and wall art. Cheer up your home by decorating with a color palette that is warm and muted: pastel-blue, pale pinks, and burnt orange is the perfect fit for a warm-weather refresh and an uplifting and airy atmosphere. The colors are pretty and a bit playful but still have the soothing tones of spring. 

Books about self-reflection and wellness practices 

One of the essential practices in life is self-reflection. Spring is an excellent time for meditation and discovering a more robust, happier, and more creative you. Get inspired, create opportunities to disconnect, and devote more time and energy to slow living. Invest in yourself and make this spring special by reading books that invite the world through mindful practices. Suppose you are looking for a beautifully illustrated lifestyle guide. In that case, the book At Home in Joshua Tree: A Field Guide to Desert Living is the perfect one for you. But if you are looking for something that you can devote yourself to daily and get inspired by poems that are simple but lyrical, then the book Milk and Honey by Rupi Kaur is an excellent choice. 

7 tips to sleep like a baby

Did you you know that in countries that still utilize daylight savings time, heart attacks across the population increase by 25% the day after we lost one hour sleep in the springtime. The same pattern can be observed for car crashes, suicide rates and a bunch of other nasty stuff. Luckily, we win it back in the fall when we get an extra hour of sleep. Imagine that just one hour of sleep can have such a statistical significance in terms of how people feel and behave.

Sleep researching is advancing at an unprecedented speed and the conclusion after every study, no matter the hypotheses they are testing is almost unanimously that sleep is super important for every part of your body. It is important for learning and memory retention, it is important for focus and irritability, and it is important to fight off diseases now, and more scarily also later. Because those ‘later-diseases’ they are usually much worse, sometimes fatal. Research is telling us that the shorter your sleep, the shorter your life. Short sleep predicts all-cause mortality.

And despite this, with all the research pointing in one direction in terms of the importance of sleep, research on how much we actually sleep is moving in the complete opposite direction. Just in the last five years, people are sleeping less. Presumably because of stress and the wide adoption of social media, NetFlix and many other distractors. We suspect that it is not because people are reading more books.

What concrete steps can you take to sleep more and sleep better?

  1. Go to bed at the same time, wake up at the same time, no matter if it is the weekend or a weekday, and if you need to wake up at 07.00 that means you should aim for being asleep at 23.00
  2. Do not drink caffeine after dinner, and preferably don’t drink alcohol for dinner, we fully realize though that having a glass of wine for dinner is quite nice
  3. Ensure you keep your bedroom as cool as possible. Your body needs to drop its temperature by a bit more than 0.5 degrees celsius before falling asleep and staying asleep, so keeping cool is immensely important. The ideal temperature for most people is around 18 degrees celsius but since this is not always achievable you need to take the steps you can to keep cool.
    • Ensure you have duvets for at least two seasons, winter and summer, so you don’t need to use your winter duvet all year long
    • Get premium quality bed linens that breath well
  4. If you have a TV in your bedroom, just get rid of it. It is that simple. Put it in a different location.
  5. If you have an iPhone – set up Night Shift under your Display and Brightness setting. This will dim your phone to a yellower light designed to make you sleepier, do this at least from one hour before you should sleep
  6. If you have an iPhone – set up Downtime under your Screen Time settings. You can set it up so your phone gives you limited access to Apps starting from one hour before you should sleep. Commit to never opening social media apps from one hour before your official sleeping time.
  7. Set up a charging station for your phone somewhere away from your bed, that way you can use it as an alarm clock if you wish. Research actually shows that you need to have your phone outside the bedroom to actually enjoy the full benefits but this is definitely a good start.

That’s it. You don’t need to to do all at once. Start with something and make it a natural part of your sleeping routine, move on to sleeping mastery, live a longer life.

 

Washing bed linens: The ultimate guide

We spend about one-third of our lives in bed, hence it is important to regularly wash your bed linens so they stay fresh. Here we outline exactly how to go about washing your bed linens in the best way possible so you can take on this shore with pride and hopefully have some fun in the process.

WASH EVERY TWO WEEKS

If everyone in the family is healthy you should wash your bed linens every two weeks. If someone in the family is sick, every other day can be a good idea, to avoid spreading infectious diseases.

What about pillows and duvets? You definitely don’t need to wash them as often but once every 3-6 months is still advisable. And be careful in following the wash instructions, some larger duvets might need to go to the dry cleaner.

KNOW THE MATERIAL

Bed linens may be produced from many different materials so always check the label before going about your washing business. The most common is cotton followed by linen.

WASH SEPARATELY FROM OTHER LAUNDRY AND ENSURE THERE IS SPACE IN THE WASHING MACHINE

Always wash separately to avoid that other clothes or textiles create friction against your bed linens (especially towels) but also to ensure there is enough space in the washing machine. This last point is really important and sometimes you are better off dividing your bed linens over two wash cycles instead of doing them all in one.

BUY QUALITY DETERGENT

It’s tempting reaching for the private label detergents when in the supermarket but there is a marked difference between quality detergent and non-quality detergent. Go with the big brands and you will be fine. A little tip here might be to always use a particular detergent for your bed linens to have the same smell when you go to bed. This helps put your mind in the right place when about to sleep.

WASH AT A TEMPERATURE OF 40-60 DEGREES CELSIUS

Even though principally all bed linens are prepared for being washed in 60 degrees, 40 degrees is enough with today’s highly efficient detergents. It is an urban myth that you need to wash bed linens at 90 degrees for them to get really clean.

WASH AT CENTRIFUGE 1200 RPM

Using a relatively high RPM for your centrifuge will make your bed linens come out dryer from the machine. If your RPM is at 1600 your bed linens will wear out a little bit faster but if you buy quality bed linens this should be fine as well.

REMOVE FROM WASHING MACHINE RIGHT AT THE BUZZER

Try to ensure that you remove the bed linens from the washing machine as soon as possible after it stops. That way you will eliminate the risk of any fungus developing or bad smells.

FOLD UP NEATLY AND HANG TO DRY IN THE SUN OR MANGLE

Folding up your bed linens neatly is key in avoiding wrinkles. That way they will stretch out while drying up. And if possible the sun is a really good way to dry your bed linens. This will further help eliminate any bacteria that might still be left after washing them. If you prefer to mangle your sheets do so while they are still a little moist for the best result. 

TUMBLE DRY ONLY IF YOU MUST

Tumble drying is principally fine but will yield a lot of wrinkles. If you want your bed linens to have that really soft feeling you should buy bed linens of super high quality with a satin weave and then use a fabric softener. If that’s not enough, tumble drying is the next step but the vast majority of people are happy at this point.

If this guide did not give you the information you were looking for, don’t hesitate to reach out at care@juniperofsweden.com or consult a professional dry cleaner. We warmly recommend www.washaway.se for people in the Stockholm-city area and if you live in this area you will get the first wash for free if you buy The Bed Set.

Why ruminating delays sleep, and how to solve it

Ruminating is something everyone does at times, it is basically hashing out a concern in your own head over and over, past the point where it makes sense and especially past the point where you make any progress. This is not helpful and can easily rob you of an hour sleep at night. We’ve all been there at some point, about to fall asleep and you start thinking about a comment you made, something you forgot to do or something you need to do the next day.

There has actually even been a bunch of academic research on this topic and rumination is considered an insomnolent i.e. it prevents one from falling asleep, even in scientific terms.

So what can you do to prevent rumination?

  • Avoid processing unfinished business at bedtime. Sit down before you go to bed and write a list of whatever is on your mind.
  • Use the cognitive refocusing technique, basically, this means you try to find something pleasant to think about. Preferably something concrete that you can think about to compete for your brain’s attention.
  • Use imagery distraction, this basically means that you try to visualize different images in your head with very high detail. This can get boring but has still proven to make people fall asleep easier and get out of ruminating.

And here there is actually a pretty good technique called Serial Diverse imagining (SDI). The technique has been developed by Dr. Luc P. Beaudoin and it helps scramble your thoughts to keep your mind off what is distracting you from sleeping.

  1. Think of a random, emotionally neutral word consisting of at least 5 letters. “JUNIPER” is a good word.
  2. Gradually spell out the seed word, so JUNIPER in this case. For each letter of the word, think of a word that starts with that letter and imagine that object in front of you. Do this as many times for the first letter as you can and once you get bored or can’t come up with more words, move on to the next.

So you would go:

JACKET. Imagine a jacket on a hanger.
JAZZ. Imagine looking out over a Jazz-club.
JEWEL. Imagine a jewel.
JEEP. Imagine a jeep driving on the street outside your building.

And so on… if you can’t come up words, don’t try too hard just jump to the next letter.

Good luck and hope that you will sleep well!