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Switch Off and Sleep Well

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The world is a crazy place right now, so it’s no surprise that many of us are feeling overwhelmed. With constant news updates and government announcements, it’s hard to think about anything else. 

With stress and worry, comes a bad night’s sleep. And with bad sleep, comes more stress and worry! If you’re struggling to get your 8-a-night at the moment, here are some top tips to help you:

SLEEP SCHEDULE 
It may be tempting to go a little slack on your sleep routine while you’re working from home. It’s important not to swap the morning commute for a lie in as this will disrupt your circadian rhythm. Don’t use the fact that you’re working from your living room to stay up later either. Keep your sleep schedule consistent; your mind and body will thank you. 
 
STRETCH IT OUT
Take a moment to soothe your body and mind before bed with some yoga or gentle stretching. Not only will it improve your core strength and flexibility, it will also help reduce stress levels and boost relaxation. Namaste and sleep well!
 
SWITCH OFF
Whether it’s your laptop, smartphone or TV, you should avoid exposure to ‘blue light’ before bed. Blue light screens suppress the production of melatonin, which is the hormone your body produces to help you get to sleep. Plus, checking news headlines and social media updates just before bed will likely unsettle you. 
 
HEALTHY HABIT
A consistent bedtime routine is key for a good night’s sleep as it signals to the brain and body that it’s time for sleep. Whether it’s curling up with a good book, taking a warm bath or enjoying a mug of Sleep Well, doing the same, relaxing thing every night will help your mind and body settle. 

Wake up and face facts

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CNN recently published a brilliant article debunking common sleep myths. To read the full article click here. Which one are you guilty of believing?

Myth #1: Adults can survive on five or fewer hours of sleep

Evidence shows that sleeping five hours or less can massively impact your mental and physical health. Poor sleep is proven to contribute to high blood pressure, a vulnerable immune system and dementia. If your body isn’t rested, it directly affects your ability to pay attention and solve problems and, according to the National Institute of Health, your ability to learn new things drops by 40% when you don’t get enough sleep. So basically, a chronic lack of sleep is highly likely to have a negative effect on your performance and increases your chances of making mistakes.

Myth #2: It’s healthy to be able to fall asleep anywhere, anytime

If you find yourself falling asleep as soon as you get on the train or lie on the couch that isn’t a healthy napping skill. It’s a sure-fire sign that you aren’t getting enough sleep. Your body is so desperate for extra kip that it will take whatever opportunity it can get to play catch up. Want our advice? Go to bed when your body is telling you to, not when you’ve finished watching “just one more” episode of Game of Thrones. 

Myth #3: Drinking alcohol before bed helps you fall asleep

A night cap may put you to sleep faster, but it also reduces the quality of your sleep. Alcohol has negative affects on your REM sleep, which is the stage of sleep that helps boost your memory, concentration and learning. Why not wind down with a cup of Sleep Well instead as your nightcap of choice. A warm cup of milk as part of your healthy bedtime routine really can help you fall asleep and stay asleep and you don’t wake up feeling groggy in the morning.

Myth #4: Watching TV helps you relax before bed

This might be true, but it will also delay you feeling sleepy. Whether it’s your TV, laptop, iPad or smartphone, the blue light that is emitted from these devices suppresses the production of melatonin (the hormone your body produces to signal to your body clock that it’s time for shut eye). No melatonin, no feel sleepy. So try and avoid exposure to blue light from 45 minutes before you head to bead. Cozy up to a good book instead to help your mind settle. In a study from the University of Sussex, cognitive neuropsychologist Dr. David Lewis found that enjoying a book was one of the best ways to help people get to sleep.

Myth #5: Hitting snooze in the morning is fine

Hitting that snooze button does you no favours. You might drift back off to sleep, but those extra few minutes could do more harm than good because it confuses your natural body clock. By drifting back off to sleep, you are entering a new sleep cycle. You’ll then be woken up a few minutes later and waking up at the start of a sleep cycle makes you feel like you’ve had a bad night’s sleep.  So try putting your alarm clock on the other side of the room so you are forced to get out of bed to turn it off. Once you’re up you’re far less likely to hit snooze.

Summer Sleep

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Snoozing through the Solstice

The sun has reached its highest altitude of the year with the summer solstice and we’re celebrating at Sleep Well HQ with more than 16 hours of sunshine a day.  But, with these long, lazy hazy days of summer, many of us will struggle to sleep well.  It’s just too light outside! We wake up earlier because of the lighter mornings and the temptation is to stay up later. It just doesn’t feel right tucking ourselves into bed when the sun’s not yet set.

Melatonin is the naturally occurring hormone in our bodies that helps regulate our sleep and wake cycle. Our brains secrete more melatonin when it’s dark, sending signals to the body that it’s time to start winding down and getting ready for bed.  It’s melatonin that helps make us feel sleepy so it’s important to make your sleep sanctuary as dark as possible.

Darkness is your friend

When it’s time to sleep, make sure your room is as dark as possible. As well as investing in curtains made of thick fabric, buying blackout blinds to block light from the windows can make a huge difference.

Mask up

If you’re travelling or want an extra layer to make it even darker, pop on an eye mask. From cotton and silk to satin or polyester, eye masks are a great investment.  Top Tip: they’re also perfect if you want to have a nap in the day and don’t have time to reapply your makeup!

Let the air in

Sleeping with your window open to keep your room nice and cool is recommended but this can mean that pesky light creeps back in. Secure your blinds in place so they don’t flap and make sure you close your curtains fully; you get the benefit of cooler air without the light creeping in.

Turn it down

Keep the lights down if you get up during the night.If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.

Travel Sleep

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From the constant hum of the air conditioning and permanent light of the TV to random traffic noise and glow of street lights, sleep is likely to be more disturbed when we travel.  This is because our primeval instinct kicks in to protect us when we are sleeping in unfamiliar surroundings and, being more alert, we wake up more easily. Check out these sleep tips from our sleep guru Dr Neil Stanley to help you get a great night’s sleep when you are staying away from home:

 

Reserve your room for sleep

Your hotel room should be a sanctuary reserved for sleep. Make the most of the facilities – eat in the restaurant, do any work in quiet spaces or lounge areas, socialise with colleagues or friends at the bar and only head to your bedroom when you are tired and ready for sleep.

 

Adjust the temperature

Make the room temperature right for sleeping. Somewhere not too hot or cold, the ideal temperature should be around 16-18C (60-65F), so adjust the air conditioning when you check in to your room. If you can open a window that’s ideal as a recent study in the Netherlands has proven that fresh air helps you sleep better.

 

Use the do not disturb sign

Reducing noise can really help, although many hotel appliances can’t be unplugged. To reduce noise in the room, make use of the “do not disturb sign” on your door to try and encourage people walking by to be a little quieter. Downloading a pink noise app can help mask sounds, as well as using earplugs.

 

Keep it dark

Light is a signal to our body that it’s time to get up so it’s important to sleep in as dark a room as possible. If that means putting the room menu card in front of the standby light on your TV to prevent it blinking at you all night, or packing an eye mask, then do it! Many hotels have blackout blinds and curtains so use them.

 

Avoid blue light

Whether it’s a mobile phone, a laptop or a TV, you should avoid exposure to ‘blue light’ about 45 minutes before you head to bed. Blue light screens suppress the production of melatonin, which is the hormone your body produces to help you get to sleep.

 

Destress before bed

Take time to get unstressed for bed and relax. Have a bath. Jot anything down in a notebook you are worried about or want to remember for the next day.  Read a book. Listen to music. Sip a cold or warm mug of Sleep Well. Investing in getting yourself ready to sleep gives you the best chance of getting a great night’s sleep.

Sweet Dreams

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No cognitive state has been as extensively studied yet as misunderstood as dreaming.  The average person dreams three to six times per night for up to 20 minutes per dream.  That’s up to two hours a night forming a big part of our human experience.

 

Researchers believe dreams play an important role in problem solving, incorporating memories and processing emotions. Many people come up with their best ideas whilst dreaming, suggesting it’s also a conduit for creativity.

 

Dreaming mainly happens during the light stage of sleep or what’s known as Rapid Eye Movement (REM) sleep.  That’s why light sleepers and people that wake several times during the night are more likely to remember their dreams.  If you’d like to remember your dreams more, follow these top tips to help you:

 

Ditch the alarm clock

You’re more likely to remember your dreams if you allow your body to wake up naturally. Focusing on the sound of an alarm pushes dreams out of your field of consciousness.

 

Avoid alcohol

Try not to drink alcohol or take medication right before bed time as this can disrupt REM sleep and decrease dreaming.

 

Sweet dreams are made of cheese

Eating cheese or spicy food before bedtime can cause indigestion and alter your body’s metabolism. This in turn affects the brain’s overnight activity leading to dreams or nightmares.

 

Programme your brain to remember

Right before you go to sleep, make a conscious decision to remember. It’s amazing how receptive your mind can be when you ‘programme’ it to do something.

 

Drink Sleep Well

Certain herbs such as valerian root and chamomile, which are used to induce sleep, can bring on more vivid and fluid dreaming.  With its gorgeous tasting combination of milk, honey and valerian, drinking Sleep Well half an hour before you head to bed may well mean you’ve bagged yourself a one-way ticket on the dreamland express!

To nap or not to nap

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Naps: for some they are part of a daily ritual, for others an ad hoc luxury.  But are they good for you?  We asked our guru of sleep Dr Neil Stanley for his thoughts on the pros and cons of napping.

 

In support of the power nap

Whilst naps will never make up for a poor night’s sleep, a short nap of just 20-30 minutes can help pep you up, both improving your performance and reducing the number of mistakes you’re likely to make during the day if you’re overtired. Psychologically, a nap also feels like a ‘treat’, providing much needed respite from a stressful day and improving your overall sense of wellbeing.

 

The downside of dozing

Napping, however, doesn’t always work. If you sleep for too long you’re likely to wake feeling groggy and disorientated; otherwise known as ‘sleep inertia’. This feeling can last anything from a few minutes to half an hour.  If you nap for too long or too late in the day, sleeping later is likely to become harder.  If you’re already having trouble sleeping at night, a nap in the day is likely to make it worse, not better.

 

When to catch forty winks

So, how do you know if you should nap?

If you had a poor night’s sleep and you know why – perhaps you were working late, out partying, were travelling or up half the night with a new-born – then having a nap to catch up on your sleep quota can work wonders.  But, if there’s no clear reason for your poor night’s sleep, it’s best to avoid napping in the day. Napping isn’t recommended for those suffering from insomnia as the priority is to re-establish a consistent night time sleep pattern, not one that is dependent on ‘topping up’ in the day.

 

How to turn your nap from tepid to triumphant

For the ultimate power nap, drink a can of a functional energy drink (not coffee; the caffeine levels are too inconsistent) just before you nap. Yes, you read that right! As the caffeine takes roughly 30 minutes to kick-in, you’ll get half an hour of relaxing snooze time before you wake and enjoy the boost from both the nap and the caffeine.

It’s also important to nap in a place where you can disengage mentally from your surroundings. To help, try and pick a time and a place where there are likely to be few distractions, make the room or surroundings as dark as possible and avoid using electronic devices beforehand.

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