Lifestyle Sqiggle blue

We focus on three lifestyle pillars: quality sleep, a balanced diet, and regular physical activity. Quality sleep aids in repair and rejuvenation, while a balanced diet boosts energy and well-being. Regular exercise improves circulation, aids weight management, and enhances happiness by reducing stress and promoting better sleep.

A-Z of Sleep: Q-Z

Quiet, Quinoa, and Quality Workouts.


To start the last round of A-Z of Sleep: Q-Z, can we have some quiet please! In our fast-paced and constantly connected world, it can be easy to forget the importance of quietness and its role in our overall well-being. We often fill our days with noise and distractions, leaving little room for moments of stillness and reflection. However, the benefits of quietness extend far beyond just getting a good night’s sleep. It can also help reduce stress and anxiety, improve focus and concentration, and enhance creativity and productivity.

So, next time you find yourself overwhelmed by the noise and chaos of everyday life, take a moment to embrace the quietness. Whether it’s through meditation, a walk in nature, or simply sitting in silence, allow yourself the space to unwind and recharge. Your mind and body will thank you for it.


Quinoa is a highly nutritious pseudo-grain, gluten-free, and rich in protein, fiber, vitamins, and minerals. Its nutty flavor and light texture make it a versatile ingredient, suitable for various dishes, from salads to baked goods. It is a superfood of choice for vegetarians, vegans, and health-conscious individuals, and its ease of preparation and adaptability have made it a staple in many households worldwide.

Quality Workouts

Quality workouts are purposeful, intense, and strategically designed to meet specific fitness objectives. They prioritize efficiency over duration, targeting desired muscle groups or cardiovascular endurance with challenging exercises. These workouts demand full engagement, proper form, and diligent effort, and are tailored to individual abilities to encourage progress and rest and recovery. Quality workouts contribute to physical strength and mental resilience, creating a connection between effort and achievement.

White quinoa seeds on a wooden background

Rest, Raw Foods, and Recovery and Regeneration.


Rest and sleep are the dynamic duo, the Batman and Robin of a healthy life! Think of rest as a spa day for your body and mind, a chance to rejuvenate and recharge. Sleep, on the other hand, is the superhero version of rest, tackling everything from cognitive function to emotional well-being and immune function. During sleep, your body does some major behind-the-scenes work, repairing itself and consolidating memories. Together, rest and sleep are a tag team, influencing your energy levels, mental clarity, mood, and overall vitality. So, if you want to unlock some serious superpowers and live your best life, make sure you’re giving both rest and sleep the attention they deserve!

Raw Foods

Get ready for a feast of fruits, veggies, nuts, seeds, and sprouted grains, aka raw foods! These babies are bursting with nutrients and enzymes, perfect for keeping our digestion and health in check. By keeping them raw and uncooked, we can preserve all that juicy goodness and enjoy a rainbow of vitamins, minerals, and phytonutrients. This can also potentially lower the risk of chronic diseases. However, don’t forget that some nutrients love the cooking heat, so we must strike a balance to ensure we’re getting everything we need. With proper planning, a raw food diet can be a delicious way to boost our nutrition and live our best lives.

Recovery and Regeneration

When it comes to sports and athletics, sleep becomes even more important as it plays a crucial role in injury prevention and recovery. During sleep, the body undergoes a process of repair and regeneration, which is essential for athletes to perform at their best, which is why we partnered with Manchester United to create the Dream+ mattress.

By ensuring athletes get the right amount and quality of sleep, they are able to reduce the risk of injuries and help recover quickly from any injuries they may sustain. In addition to physical health benefits, sleep also plays a crucial role in maintaining mental well-being, which is essential for athletes to perform at their optimal level.

Sport woman sitting and resting after workout or exercise in fitness gym with protein shake or drinking water on floor. Relax concept. Strength training and Body build up theme. Warm and cool tone
Recovery and Regeneration​

Sleep Cycle, Superfoods, and Strength.

Sleep Cycle

Picture sleep as an epic journey made up of different stages, each one weirder than the last. You’ll go through four stages, including one where your eyes move rapidly (REM) and three non-REM stages (NREM). As you snooze, each cycle lasts around 90 minutes, starting with a quick one and building up to a 2-hour snooze-fest. Your brain waves also shift as you doze off, with NREM stages like N1 lasting just a few minutes, N2 up to an hour, and N3 up to 40 minutes. Finally, there’s the REM stage, where your eyes do an interpretative dance that lasts up to an hour.


Superfoods are like the Avengers of the nutrition world, bursting with vitamins, antioxidants, and all kinds of good stuff. They’re like a secret weapon for boosting immunity, kicking chronic diseases to the curb, and keeping your health in tip-top shape. Think kale, blueberries, salmon, quinoa, and acai berries – these are the rock stars of the food pyramid, crammed with antioxidants, omega-3 fatty acids, fibre, and more vitamins and minerals than you can shake a fork at! So, if you’re looking to fuel up and feel like a superhero, these superfoods are just what the doctor ordered.


Strength varies among individuals due to factors like genetics, training, and nutrition. It is crucial in numerous aspects of life, aiding in everyday activities, sports performance, and even in maintaining good posture and preventing injuries. Developing strength often involves targeted exercises that challenge muscles to adapt and grow stronger over time, leading to improved overall physical well-being and functionality.

Silhouette of human and alarm clock on pink and blue backgrounds decorated with silver confetti. Human circadian rhythms concept. Copy space

Topper, Trace Minerals, and Tai Chi.


We’ve infused our Cloud Comfort Memory Foam with enhanced Cool Gel Technology for a more refreshing night’s sleep. The top layer is quilted for a luxurious comfort feel whilst the bottom consists of a Cool Gel Memory Foam core for adaptable support and unparalleled comfort. This combination of luxurious comfort and adaptable support makes for an exceptional sleeping experience. Say goodbye to restless nights and hello to rejuvenating, refreshing sleep with our Cloud Comfort Memory Foam Topper with enhanced Cool Gel Technology.

Trace Minerals

Trace minerals are essential nutrients required by the body in minute quantities for various physiological functions. These minerals, including zinc, copper, selenium, iron, and chromium among others, play crucial roles in enzyme function, hormone production, immune system support, and overall growth and development. Despite being needed in small amounts, their absence can lead to significant health issues. They’re typically sourced from a balanced diet consisting of fruits, vegetables, nuts, seeds, and whole grains. While often overlooked, these trace minerals are fundamental to maintaining optimal health and well-being.

Tai Chi

Tai Chi is a graceful and meditative form of Chinese martial art that encompasses slow, flowing movements and deep breathing. Rooted in ancient Taoist philosophy, it harmonizes the body, mind, and spirit, promoting balance and inner peace. Practiced for its numerous health benefits, Tai Chi enhances flexibility, strength, and coordination while reducing stress and improving mental clarity. Its gentle, deliberate motions cultivate a sense of mindfulness and relaxation, making it accessible to people of all ages and fitness levels. Tai Chi is not just a physical exercise but a profound art that fosters holistic well-being and an understanding of the interconnectedness between oneself and the surrounding universe.

mlily topper
MLILY Topper

Uninterrupted Sleep, Unsaturated Fats, and Upper Body Workouts

Uninterrupted Sleep

Uninterrupted sleep is the holy grail of restorative rest, a state where the body and mind seamlessly glide through the various sleep cycles without disruption. It’s a period marked by sustained periods of deep and REM (rapid eye movement) sleep, crucial for memory consolidation, emotional processing, and overall health. Achieving uninterrupted sleep allows the body to complete its natural repair processes, promoting cellular rejuvenation, hormone regulation, and immune system strengthening. Quality sleep leads to waking up feeling refreshed, alert, and ready to tackle the day’s challenges with vitality and clarity.

Unsaturated Fats

Unsaturated fats are a type of dietary fat that exists in liquid form at room temperature. They’re commonly found in plant-based oils like olive, avocado, and sunflower oil, as well as in nuts, seeds, and fatty fish. Chemically, these fats have one or more double bonds in their fatty acid chains, which create kinks in the molecule, preventing them from packing tightly together. This characteristic makes unsaturated fats healthier options compared to saturated fats, as they can help lower LDL cholesterol levels and reduce the risk of heart disease when consumed in moderation. They come in two primary forms: monounsaturated fats and polyunsaturated fats, both offering various health benefits when incorporated into a balanced diet.

Upper Body Workouts

Get ready to flex your muscles and show off those toned arms, shoulders, chest, and back! By targeting different muscle groups, upper body workouts like push-ups, pull-ups, and bench presses help you build strength, stability, and endurance. But, they’re not just about looking good – they can also improve your posture and support everyday activities. With a mix of exercises, you can achieve a balanced development of muscles, making everyday movements a breeze. So, keep at it and gradually increase the intensity to see definition and strength gains over time.

Selection food sources of omega 3 and unsaturated fats. Superfood high vitamin e and dietary fiber for healthy food. Almond,pecan,hazelnuts,walnuts,olive oil,fish oil and salmon on wooden background.
Unsaturated Fats

Valerian, Vitamins & Minerals, and Volleyball


Take a snooze like a pro with Valerian, the superstar herb that’s been around for centuries! It’s like a lullaby in a cup, thanks to compounds that activate the calming neurotransmitter, GABA, in your noggin. Whether you add it to your evening tea or pop it in a capsule, Valerian can give you a natural boost to help you snooze and shake off mild anxiety. Now, it’s not a one-size-fits-all solution – some folks might achieve slumber glory while others might not feel as much of an impact. For best results, it’s always a good idea to chat with a healthcare expert before trying it out, especially if you’re on other meds or have existing health issues.

Vitamins & Minerals

Vitamins and minerals, another dynamic duo of nutrients, are like Ironman and Thor for your body. They both have their unique properties, with vitamins being the organic compounds that help with energy production, immunity, and tissue repair, while minerals are the inorganic elements that keep things like fluid balance, nerve function, and muscle power in tip-top shape. Without these small but mighty micronutrients, your body wouldn’t be able to function properly, causing all sorts of health issues. So, it’s crucial to get a good mix of both vitamins and minerals through a balanced and diverse diet.


Volleyball isn’t just a game; it’s a workout powerhouse! With its fast-paced, ever-changing pace, it’s like an all-in-one fitness class that gets your heart pumping and your muscles flexing. Not only does it help with your agility, hand-eye coordination, and teamwork, but it also strengthens your bones and leg muscles with all the jumping and blocking. Volleyball is a full-body workout that hits all the major muscle groups and keeps you on your toes with lightning-fast reflexes. And that’s not all! Volleyball also has a secret weapon: its ability to create a sense of belonging and sportsmanship. So, whether you’re a pro or a beginner, volleyball is a fun and effective way to sweat it out while making new friends!

a close up of a Valerian plant in the spring
Valerian plant in the spring

Winding down, Water, and Walking

Winding down

Winding down is the gentle art of transitioning from the hustle and bustle of the day to a state of relaxation and ease. It’s like a slow dance where you gracefully step out of the demands of the world and into a serene realm of tranquillity. Whether it’s savouring a cup of herbal tea, indulging in a captivating book, or simply sitting in quiet contemplation, winding down is a deliberate act of self-care. It’s about unwinding the tension, letting go of worries, and allowing the mind and body to embrace a soothing rhythm, preparing to rest and recharge for the adventures that await in the coming days.


Water is like the ultimate life elixir, the VIP pass to a healthy, happy body. It’s got all the perks from keeping your temperature in check to helping your belly break down food and soak up nutrients! And when it comes to your organs, water is like their very own personal trainer, keeping them in tip-top shape. Even your brain gets a boost, with hydration helping you think clearer and feel better.

But wait, there’s more! Skimping on water can be like shutting down your body’s power grid, leaving you drained, foggy, and with a pounding headache as the cherry on top. So don’t forget to give your body’s VIP pass a workout and keep that hydration flowing!


Walking is a versatile and accessible form of exercise that offers numerous physical and mental health benefits. It’s a simple yet effective way to improve cardiovascular health, strengthen muscles, and boost endurance. Additionally, it contributes to weight management, reduces the risk of chronic illnesses like heart disease and diabetes, and enhances mood by releasing endorphins. Moreover, walking fosters a connection with nature, offering a chance for reflection and stress reduction while promoting overall well-being. Whether it’s a brisk stroll or a leisurely walk, incorporating this activity into daily routines can positively impact one’s health.

Close up pouring purified fresh drink water from the bottle on table in living room

Xenodocheionology, Xanthan Gum, and X-training


Look, we’re just going to shoot straight, not a lot of sleep-related words begin with “X”, however, one that does is Xenodocheionology, although it doesn’t directly refer to sleep itself. It means the love of hotels or the appreciation of the hospitality of hotels, which is tenuously related to sleep. it’s a stretch we know, but we’re having it!

Xanthan Gum

Xanthan gum, a food additive produced by fermenting sugar with bacteria, is often used as a thickening agent or stabilizer in food products. Research has shown that this soluble fibre may have several potential health benefits. By slowing down digestion and regulating sugar intake, xanthan gum has been linked to lower blood sugar levels. It has also been found to have cancer-fighting properties, lower cholesterol, and increase fullness. However, further studies are required to confirm these findings. It’s worth noting that excessive consumption of xanthan gum may cause a laxative effect, but it may also promote the growth of healthy bacteria in the gut. While it’s generally considered safe, few human studies have investigated its use as a supplement.


Ok, so we cheated on this one but you saw what we came up with for the previous two! Cross-training is like having a party with all your favourite workouts in one room! It’s a mashup of strength training, cardio, flexibility, and even some sneaky moves from different sports. The best part? It’s super versatile and keeps you from getting bored on the fitness dance floor. Plus, it’s a smart way to avoid injury and boost your overall performance. By mixing up your routine, you can target new muscles and hit your body with fresh challenges, gaining agility, endurance, strength, and balance all in one go. Say hello to a fitter, happier you!

Woman training with functional gymnastic in the gym

Yawning, Yoghurt, and Yoga


Yawning is a fascinating physiological phenomenon characterized by a deep intake of breath, usually accompanied by stretching of the jaw. It’s often associated with tiredness or drowsiness, but its exact purpose remains somewhat of a mystery. While the common belief is that yawning helps increase oxygen levels and regulate carbon dioxide in the body, recent research suggests it might have more complex functions, such as cooling the brain or promoting social bonding. Yawning is also contagious, triggered not only by fatigue but also by observing others yawn, showcasing its intriguing social and empathetic nature. 


Yoghurt is a treasure trove of health benefits, stacked with calcium, protein, probiotics, and vitamins, making it the go-to snack for digestive happiness and overall well-being. But let’s not forget the cherry on top: it’s a chameleon in the kitchen, fitting into everything from creamy dips to indulgent desserts, and even smoothies and dressings. Yoghurt, you’re a true all-rounder!


Yoga is a holistic workout that transcends mere physical exercise; it’s a beautiful blend of strength, flexibility, and mindfulness. Beyond the challenging poses that sculpt muscles and improve flexibility, yoga encompasses deep breathing, meditation, and relaxation techniques that unify the mind, body, and spirit. Its diverse styles, from vigorous Vinyasa to gentle Hatha, cater to various fitness levels and goals, fostering balance, stress relief, and inner tranquillity. Through a combination of postures (asanas), controlled breathing (pranayama), and meditation, yoga not only enhances physical well-being but also promotes mental clarity and emotional stability, making it a uniquely enriching workout for overall health and wellness.

Yawn woman wake up portrait isolated on wall background.

Zzz, Zinc, and Zumba


“Zzz” is the secret word for sleep and it all started with the sound of snoring. That’s right, the lovable sound of snoozing inspired the world’s favorite sound effect for rest. Whether you’re reading comics or chatting with friends, “Zzz” is the go-to emoji for when you want to express that you’re catching some Z’s. It’s the perfect onomatopoeic representation of someone peacefully sleeping, capturing the essence of tranquility. So next time you’re feeling sleepy, don’t hesitate to sprinkle some “Zzz” into your conversations!


Zinc, a crucial trace mineral, plays an integral role in numerous bodily functions, contributing to immune system health, wound healing, and even DNA synthesis. Found abundantly in cells throughout the body, this mineral acts as a catalyst for enzymes involved in various biochemical reactions. Its impact spans far beyond immune support, aiding in cell division, growth, and the proper functioning of senses like taste and smell. Dietary sources like nuts, seeds, meat, and legumes offer a rich supply of zinc, ensuring the body receives this vital nutrient for optimal function and well-being.


Are you ready to bust a move and unleash your inner dance diva? Zumba is the fitness sensation that fuses dance and sweat, creating an electrifying workout that will leave you feeling pumped and energized. From Latin beats to hip-hop grooves, Zumba’s got it all. It’s like a mega boost to your fitness game that includes cardio, strength, and flexibility exercises, so you can conquer the world with your newfound endurance and coordination skills. But wait, there’s more! Zumba is also the party that never stops, where you can let loose and express yourself through dance while making new friends, resulting in a cardio party that’s impossible not to love!

fitness, sport, dance and lifestyle concept - group of smiling people with coach dancing zumba in gym or studio

“Wow, that was quite the A-Zventure! 

Disclaimer: The information provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard. Reliance on any information provided here is solely at your own risk. If you think you may have a medical emergency, call your doctor or emergency services immediately. The opinions expressed by this blog are not a substitute for professional medical advice and should not be interpreted as a diagnosis or treatment plan. Always consult with your healthcare provider before making any decisions about your health.


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