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The Impact of Sleep on Fitness

Impact of sleep on fitness

You may know that a regular exercise routine can help us get the rest we need at night, but did you also know that good quality sleep can help you perform your best during your workouts?

Whether you’re a high-performance athlete or just wanting to improve your overall fitness, your daily routine can make a big difference to your health. From eating a healthy diet to managing stress, everyday changes mean that we can get much more out of our exercise habits.

Sleep is a major factor in keeping healthy, and this includes helping to keep fit. Put simply, even if you’re working out regularly, you won’t be getting the full benefit if you suffer from poor sleep.

 

Why is sleep important for our bodies?

When we sleep, we’re giving our bodies time to recover, repair and recharge. The muscles worked during exercise are given the opportunity to build up during sleep, and being well-rested also means you’re less likely to experience aches and pains after a heavy exercise session.

During sleep, the human body produces growth hormones to help build lean muscle or repair any muscle tears. This is essential for recovery, and is particularly important for those who enjoy high-intensity workouts such as weightlifting, interval-training or other high-impact exercises.

However, with around 30% of us not getting enough sleep, you may be limiting your athletic performance without even realising it.

Tiredness can also make us feel less motivated to exercise – we’ve all had those mornings where we intended to head to the gym for an early start, but a poor night’s sleep left us feeling lethargic instead. Getting enough sleep can also boost your concentration, focus and mood, meaning you feel better prepared for your workout and determined to meet your fitness goals.

 

Improve your sleep, improve your fitness

Experts recommend that adults aim for around eight hours of sleep a night, with a peaceful night’s rest giving you the boost you need to commit to your exercise routine. But what steps can you take to make sure you get the right amount of sleep, to help you reach your fitness goals?

Luckily for fitness fans, regular exercise has been shown to be highly beneficial in promoting good sleep; one study saw a group of patients with sleep problems to take regular aerobic exercise, and found that they reported getting an extra 75 minutes of sleep per night.

Exercise releases a brain chemical called adenosine, which helps us to feel tired. That’s why you may find that you sleep like a log after a particularly tough gym session or bootcamp!

If you tend to exercise close to bedtime, try switching to low-intensity workouts like yoga, especially if they incorporate breathing and relaxation techniques. Signalling to your body that it’s time to wind down and relax can help in getting you in the right mindset for a good night’s sleep.

 

 

To find out more about getting the perfect night’s sleep and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter, LinkedIn and Instagram.

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Mattress Care

10 Tips for Buying a New Mattress

Hand on mattress

Thinking about buying a new mattress? We’ve rounded up 10 top tips to consider when thinking about a purchase.

 

1. Do your research

A mattress is a big purchase that should last you for a number of years, so it’s important to do your research. Take the time to understand what terms such as ‘pocket sprung’, ‘pillow top’ and ‘memory foam’ mean before you start looking at specific models. Armed with this knowledge you’ll be able to make an informed decision that’s right for you.

For help decoding some of the key terms, we’ve got plenty of advice on the blog. Discover what we mean by ‘pocket springs’ here.

 

2. Understand how you sleep

A mattress is a very personal purchase and what might be the perfect option for one person won’t necessarily be the right choice for someone else, so understanding your natural sleeping position is key. For example, a memory foam mattress will offer good support for side sleepers but might feel a little suffocating if you tend to sleep on your front.

We all move about during our sleep but our natural sleeping position is often the one that we wake up in so make a note of this.

It’s also worth thinking about your temperature when you sleep. Do you tend to overheat or do you find that you often feel cold during the night? All of these insights will help inform your decision.

 

3. Consider the firmness

Firmness is your next consideration and while this largely comes down to personal preference, there are a few top tips to bear in mind. A firm mattress is great for those who sleep on their back and stomach but if you suffer from joint pain then a mattress with a little more ‘give’ might help to relieve this whilst you sleep.

For more information on choosing the right firmness for you, take a look at our firmness guide here.

 

4. Try a few mattresses out in store

Where possible, we would always recommend going to a store to try out a variety of different mattresses.

Make sure that you lie down fully on the mattress in your normal sleeping position and if you share your bed with a partner, make sure they come with you too. This will give you a good ‘feel’ for the options available to you but also give you an opportunity to speak to the sales consultants about any questions that you might have.

Check your nearest Sleepeezee stockist over on our ‘Find a retailer’ page.

 

5. Buy the biggest mattress that you can afford

Always buy the biggest mattress you can afford, especially if you share your bed with a partner. Allowing yourself enough space to spread out whilst you sleep is really important and will reduce the chance of you disturbing each other during the night.

 

6. Spring count isn’t everything

Although some will say the more springs in a mattress, the better – spring count isn’t everything. The size and quality of the springs will improve how the mattress contours to your body shape and provides pressure relief where it’s needed the most.

 

7. Ask about a guarantee

Your mattress is expected to last you a number of years, so always check that it comes with a guarantee (all of ours do).

It’ll not only protect you against any possible defects but will offer peace of mind that the product you are buying has been built to last.

Find out more about our guarantees here.

 

8. Can it fit into your house?

It sounds obvious but always check that your mattress can reach the room that you intend it to. Mattresses do not (and should not) bend easily and narrow stairways are often a sticking point!

Before placing an order make sure that you discuss your delivery requirements with your retailer and provide accurate measurements for doorways, staircases and ceiling heights.

 

9. Check your bed base

The next thing to consider is your bed base as it should work in harmony with your mattress. The wrong base can damage your mattress, and even void a guarantee, so make sure you check what type of base is recommended before you purchase it.

 

10. Care for your mattress

Once you receive your mattress make sure that you follow the care instructions (we provide them with every mattress). Regularly turning or rotating your mattress will help to distribute the weight of your body and will prolong the life of your mattress. A double-sided mattress must be turned every week for the first three months and every month thereafter. A non-turn mattress must be rotated from head to foot every week for the first three months and every month thereafter.  Regularly changing your bedding will encourage air to circulate through the mattress to keep the fillings fresh and odour free.

 

 

For more tips and advice like our Facebook page and follow us on Twitter, LinkedIn and Instagram.

 

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Health and Wellbeing Lifestyle Sleep Tips

Why are my Hay Fever Symptoms Worse at Night?

Summer is finally here. A time for picnics in the park, sunny days at the beach and topping up your tan. But if you’re one of the 13 million people in the UK who suffer from hay fever, the chances are that you associate summer more with streaming eyes, an itchy throat and a stuffy nose.

If you find that your hay fever symptoms are affecting your sleep, you’re not alone. Many people find themselves sneezing at night, meaning they struggle to get a good night’s rest. There are, however, a few simple steps you can follow to try to relieve your symptoms and set yourself up for a peaceful sleep.

 

What is hay fever and what causes it?

Known medically as allergic rhinitis, hay fever is characterised by cold-like symptoms, including a blocked or runny nose, sneezing and itchiness. Hay fever symptoms often emerge during the summer, when seasonal allergens like tree or grass pollen are in the environment.

These allergens contain proteins that can cause swelling or irritation in the nose, throat or eyes. As the body tries to rid itself of the pollen, it causes the nose to run or eyes to feel itchy.

People of all ages can be affected by hay fever, with symptoms usually starting young. You’re also more likely to suffer from hay fever if you have other allergies, including asthma.

 

Why are my symptoms worse in the evening?

If you find that your hay fever symptoms seem particularly bad at night, you may have an allergy to dust mites. This is because mite allergens can be present in your bedding, carpets or curtains, causing you to sneeze or have a blocked or runny nose when you’re trying to sleep.

Are your hay fever symptoms worse at night, and don’t seem to go away during cooler times of the year when the pollen count is lower? This could be a sign that you’re suffering from perennial allergic rhinitis, inflammation of the inside of the nose caused by allergens such as dust mites.

 

Tips to manage your hay fever at night

There’s no known cure for hay fever, but many people find that taking antihistamines or steroids – as directed by a doctor – can help prevent the body’s reaction to allergens and reduce the symptoms.

To help alleviate your symptoms at night and ensure you get a good night’s rest, try changing your clothes and having a shower or bath in the evening. This will help get rid of any pollen or other allergens that might be on your clothes, hair or skin.

It’s also recommended that you close your windows at night, to avoid pollen entering your bedroom while you sleep.

Try keeping pets out of your bedroom to cut down on potential allergens, making sure that they have a separate pet bed so they don’t end up sharing yours. Dust mites can’t survive in hypoallergic duvets, pillows and mattresses, so choosing these for your bed can also help give you a comfortable night’s sleep.

By carefully considering your bedroom environment and taking care to reduce potential allergens, you’re more likely to get the restful night’s sleep you deserve.

 

 

For more advice on getting a good night’s rest and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter, LinkedIn and Instagram.

 

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Sleep Stats Sleep Tips

What Is Lucid Dreaming?

Lucid dreaming is a rare form of dream in which the dreamer is conscious of the fact that they are dreaming, and in some cases, able to take control. In most normal dreams we are passive participants, watching the dream play out as if we were watching a film. Lucid dreaming is much more like a video game, in which we take an active role that alters the narrative.

What’s more, not everyone will regularly experience this unusual type of dream. While it’s thought that most of the population will experience them at some point in their lives, it only comes naturally to approximately 20 – 30% of the population.

Very little research has been done on the topic and it’s still seen as quite a mystery by scientists and psychologists.

What we do know is that it occurs during REM, which is our deepest sleep phase, meaning that a lucid dream isn’t just a halfway phase between sleep and wakefulness. We are fully asleep, but our brains are conscious of the fact.

 

Can I teach myself to have lucid dreams?

A study has shown that it is possible to teach yourself to have lucid dreams, however the same study also concluded that many of the techniques that are widely recommended do not produce the dreams ‘reliably or consistently’.

One technique is to tell yourself to remember that you are dreaming before you go to sleep. We often dream about things that have happened to us during the day and by rehearsing or imagining that you are becoming aware of your dream, there is a chance that this can have an effect.

Once we are in a dream, lucid dreaming can also be trigged by identifying things or anomalies that make it clear to our minds that we are dreaming. To help do this it’s often suggested that you write down your dreams so that you can start to spot things that regularly occur or appear whilst you are asleep.

 

Is lucid dreaming good for me?

Lucid dreaming is thought to be perfectly safe and there is some research which suggests that those who frequently lucid dream are better at problem solving.

The findings suggest that the lucid dreamer’s ability to “step back from perceived reality” is a skill that helps them to solve particular problems.

There is still a lot more research do be done to fully understand exactly how lucid dreaming works, but it just goes to show how fascinating sleep can be.

 

 

For more sleep information or tips on how to get the best night’s sleep, like our Facebook page and follow us on Twitter, LinkedIn and Instagram.

 

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Mattress Care Sleep Tips

What Is A Pocket-Sprung Mattress?

If you’re looking for a new mattress, chances are that you’ve come across a few technical terms along the way. While the amount of choice available is fantastic, it can often be tricky to work out which option is the best for you.

Here at Sleepeezee, we’re great believers in decoding and simplifying technical terminology to make it easy to digest. Buying a mattress is an important purchase that should last you a number of years, so taking the time to understand your options is key.

In this blog post we’re going to take a closer look at the term ‘pocket-sprung’ and answer three of the most commonly asked questions:

  • What are pocket-springs?
  • What does the spring count mean (and why does it matter)?
  • What is great about a pocket-sprung mattress?

What are pocket-springs?

Put simply, pocket-springs are small coils of wire which have been encased in their own fabric ‘pockets’. So far, so simple, but what makes these pockets so special?

Within a mattress, springs are laid out in layers to offer structure and support. Traditionally, mattresses used to be made with an ‘open coil’ structure which meant that the coils were simply sandwiched between large sheets of fabric or connected together by a wire frame. If one coil moves, all of the others around it move too, which isn’t great particularly if you are sharing a bed with a partner.

However, by placing each individual spring inside its own pocket it can move independently from the springs around it and contour more accurately to your body whilst you sleep.

Image: Our Wool Supreme mattresses which contains 2400 pocket-springs over two layers

 

What does the spring count mean (and how important is it)?

The spring count in a mattress refers to the number of springs which are contained in the king size version of that mattress.

Although some will say the more springs in a mattress, the better – spring count isn’t everything. The size and quality of the springs will improve how the mattress contours to your body shape and provides pressure relief where it’s needed the most.

 

What is great about a pocket-sprung mattress?

Pocket springs are designed to offer you a superior night’s sleep by distributing your weight evenly across the mattress to offer pressure relief, support and ultimately, comfort.

They are also great at isolating movement, so if you are sharing a bed with a partner and one of you moves or turns over during the night, you are far less likely to be aware of it.

 

For more information visit Sleepeezee, like our Facebook page and follow us on Twitter, LinkedIn and Instagram.

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Health Health and Wellbeing

The Mental Health Benefits of Exercise and a Great Night’s Sleep

We all know what a big difference rest and a healthy lifestyle can make to our mood. But with one in three adults in the UK not getting enough exercise, and around 30% of us experiencing sleep problems, it’s not surprising that we can often feel that we aren’t performing at our best.

Why is exercise and sleep so important for our mental health? And how can we make sure that we’re making the right choices during the day to get the rest we need at night?

Move for your mood

The NHS recommends that everyone should do some form of physical activity every day. Whether it’s going for a run, a dip in the local pool, hitting the weights or doing yoga at home, we should all aim for around 150 minutes of moderate activity every week.

Regular exercise not only helps us to strengthen our bodies and maintain good cardiovascular health; it’s been proven to aid in good mental health too. Several studies have shown the positive link between activity and mental health, with the endorphins released during exercise helping to lift our mood and promote positive thinking.

Vigorous movement releases the hormone cortisol, which helps to manage feelings of stress, anxiety or low mood. The focus required to train in any sport or activity can also help to keep our minds of difficult thoughts or negative thinking patterns, making it a good coping technique for tough times.

Exercise is also beneficial for sleep; physical exertion during the day helps to make you feel tired when it comes to bedtime, signalling to your body that it’s time to wind down and go to sleep. Some experts suggest that physical activity can increase the level of deep sleep you achieve at night, meaning you wake in the morning feeling more rested.

Rest for relaxation

Sleep and mental health can sometimes feel like a vicious cycle. You struggle to get a good night’s sleep, so your mood is affected, but then stress and anxiety leave you with restless nights.

Getting the right amount of sleep is one of the best things we can do for our cognitive and emotional functioning. Sleep gives our brains the opportunity to process information, storing memories and ideas and ensuring we are refreshed and ready to meet the challenges of the day ahead.

Research suggests that not getting enough sleep may be linked to depression and anxiety, and many people with poor mental health report sleep issues.

By investing in a good night’s rest, you can help shore up your mental health defenses, helping to maintain your mental resilience and ability to cope with stress.

It’s all in the mind

Now that we know how important exercise and rest can be for good mental health, how can you adopt these healthy habits to boost your mood?

Having a daily routine that includes at least half an hour of physical activity every day will go a long way to supporting your mental health. Try taking a brisk walk or jog on your lunchbreak, or consider cycling or walking shorter distances to help break those sedentary habits.

Routine is key when it comes to sleep, too. Going to bed and waking up at the same time each day – yes, even on weekends! – will tell your brain and body when it’s time to rest. Try to avoid screens for at least an hour before bedtime, and keep your bedroom cool, dark and quiet. Adopting a healthy sleep routine is known as ‘sleep hygiene’, and can help you to feel rested and positive the next morning.

Through implementing a few simple changes in our day-to-day lives, we can all benefit from the mood-boosting benefits of a healthy lifestyle.

For more advice on getting a good night’s rest and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter, LinkedIn and Instagram.

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Lifestyle

Transforming Your Bedroom Into A Calm And Characterful Space

We could all do with a little sunshine in our lives right now and no colour can brighten up a day quite like yellow. From buttercup and ochre, through to lemon, marigold and amber, these joyful shades are psychologically linked to happiness and creativity.

What’s more, they look gorgeous in a bedroom setting thanks to their association with warmth. Paired with complementary hues from the same side of the spectrum – think dusky pink, chalky terracotta and burnt orange – they will bring a welcoming softness to any space.

If you’re looking to introduce larger blocks of colour into any interior scheme, we’d always recommend using a variety of different tones to create depth, especially with a bold primary colour such as yellow. Soft furnishings are a great way to do this and a variety of shades can be introduced across throws, cushions and curtains in a mix of different textures. For the summer months, we love the tactility of linen which brings with it a beautiful softness whilst still offering cool breathability.

If you’re feeling brave, why not make a real statement with an upholstered headboard and divan base in a yellow hue?  Our mustard fabric is perfect for this and is the ideal shade of mellow for a bedroom scheme. Paired with crisp white sheets and scatter cushions in similar colours it will transform your bedroom into a calm, yet characterful space.

For those just wanting to dip a toe, a small collection of coloured accents and accessories will instantly pep up a space. Matching bedside lamps in a soft yellow hue will make an eye-catching display and the symmetry will create balance and harmony in an instant.

What do you think? Will you be adding this sunny shade to your home this season?

For more design and sleep tips and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter, LinkedIn and Instagram.

 

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Health Sleep Hygiene Sleep Tips

Why Is Sleep So Important?

In stressful times, it can sometimes be difficult to get the rest you need. Whether you find yourself waking up frequently or simply feeling too anxious to sleep, it’s common to find ourselves struggling to switch off. Many people will experience bouts of insomnia – defined as difficulty falling asleep or staying asleep –  at some point in our lives, with around 30% of adults experiencing sleep disruption.

There’s a reason why inadequate rest can leave us feeling so drained – sleep is vital to the healthy functioning of the body and brain, up there with diet and exercise as an important part of anyone’s self-care routine.

Healthy sleep, healthy brain

Getting enough sleep is crucial for optimum mental performance. Research has shown that sleep has a big impact on concentration, productivity and cognition, allowing us to get through the tasks and challenges each day brings.

There’s a reason that parents of newborns often describe themselves as being in a zombie-like state – sleep deprivation can seriously impair our memory, recall and ability to focus, making even simple tasks feel like a minefield.

Keeping you fighting fit

Have you ever found yourself craving junk food after a poor night’s sleep? Medical studies suggest that there’s a link between sleep quality and calorie consumption, with shorter sleep patterns affecting the hormones that regulate our appetites.

What’s more, many athletes and fitness enthusiasts find that optimal performance goes hand in hand with sleep. Some experts recommend that athletes aim for as much as 10 hours sleep a night. This is due to the healing that the body undergoes during sleep, as well as the better coordination, improved mental function and higher levels and energy we experienced when we’re well-rested.

Tackling poor sleep

Having a set bedtime and wake time that you stick too – yes, even at weekends! – will help signal to your body that it’s time to rest. Try introducing a relaxing bedtime routine, such as taking a warm bath, enjoying a milky drink or doing some gentle stretching. Put away your phone and laptop, and give your brain chance to switch off.

If you’re experiencing poor sleep, use it as an opportunity to look at your lifestyle. Rich foods, too much caffeine and alcohol can impair our sleep quality; there’s a reason why a hangover is often accompanied by extreme tiredness! Getting into a regular exercise routine can also help your sleep quality, and is a great way to relieve stress.

For more advice on getting a good night’s rest and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter, LinkedIn and Instagram.

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Jessica Ennis-Hill Lifestyle Sleep Tips

Five Lockdown Tips with Jessica Ennis-Hill

Energy Levels

“Our lives have changed dramatically over the last month and unsurprisingly,
this is having an effect on our sleep. We often forget how important rest is but it’s amazing how different you feel when you’ve had a great night’s sleep!
Our minds and bodies are dealing with a lot at the moment, so it’s more important than ever to focus on the things that will help us to tackle the day ahead.”

—-
Jessica Ennis-Hill, Sleepeezee’s Brand Ambassador

1. Establish a routine
We’re all having to adapt to a new normal, but it’s important to establish a routine – as a mum of two, I quickly realised how important this was! Our internal body clock has a huge impact on our sleep and a change in routine can throw this out of kilter. While it may be tempting to lie-in or nap during the day, it can easily disrupt our natural rhythm which will have a knock-on affect for your sleep. If possible, try to get up and go to sleep at roughly the same time every day.

2. Create a sleep sanctuary
Our homes have had to turn into classrooms, workout studios and indoor jungle gyms and this change in the status quo can really affect our ability to fall asleep. If you’re feeling stressed or anxious, make sure that your bedroom feels as cosy and comfortable as possible. If you’re working from home, make sure you tidy away any paperwork or screens you may have used throughout the day and use soft lighting to start to get your mind and body ready for sleep.

3. Stay active
I am obviously massively biased about how great exercise is for you,
but I’ve seen it transform my life in so many different ways. There are so many amazing benefits that you can reap from exercise and a better night’s sleep is definitely one of them. Likewise, the better you sleep, the better you’ll be able to tackle the day ahead giving you more energy to challenge yourself to go on a run or do a home workout – it’s all linked.

4. Embrace natural light and fresh air
Whilst we’re social distancing and self-isolating, some of us probably aren’t getting quite as much natural light and fresh air as we’re used to. Natural light is a great way to kick-start our bodies in the morning, so if you’re feeling groggy, a morning walk could be just what you need. If you aren’t able to leave the house, throwing open the windows can make a big difference too.

5. Put those phones away!
We’re all guilty of it, but using phones and tablets just before bed is a sure-fire way to get your brain whirring, especially if we’ve got constant news alerts and work e-mails coming through. Set yourself a deadline for switching everything off and grab a book before bed if you can.

Everything’s easy when you Sleepeezee.

For more sleep tips and to keep up to date with all things Sleepeezee, like our Facebook page and follow us on Twitter, LinkedIn and Instagram.