Category: Health and Wellbeing

Blue Monday, the third Monday of the year, is the day many people agree that they hit a monumental slump and is dubbed “the most depressing day of the year”.

Whilst there isn’t any research to back it up, you can understand why, for many of us, this is the most “meh” Monday of them all: the holidays are long gone, temperatures are low and the sun is nowhere to be found.  Not only that but the next real holiday break is light-years away (Easter we see you), and we’re all realising that resolutions aren’t always so fun or easy.

However this year we are all about being more positive and focusing on our health and wellbeing! So, to help you out we’ve put together some feel better tips to stop you being down in the dumps and pick you up this Blue Monday.

Go Work Out

Working out has a crazy number of brain and body benefits, including boosting happy mood chemicals, reducing stress, and alleviating anxiety. You’ll get a natural high from the release of endorphins, and your energy levels will remain high for a while after you stop exercising.

Treat Yourself

Self Care isn’t just laying on the couch with a facemask on. It’s the act of dedicating time and effort to treating yourself to whatever makes you happiest. So whether that’s a giant coffee on Monday mornings or an extra five minutes in bed to just stare at the ceiling, go ahead and indulge.

Eat The Right Foods

Feeling unusually tired?  Well, your diet can have a huge impact on your sleep – that’s why eating the right foods is so important to getting a good night’s kip. Head over to our blog to find out what foods you should be eating for a great night’s sleep.

Be Kind

Simple acts of kindness and politeness can improve your mental health and even reduce physical pain according to research. So give up a seat for someone, buy a stranger a coffee, help carry a pushchair up the stairs, start a fundraising event – it can all add to the positive mental attitude you need on Blue Monday.

Practice Good Sleep Habits

Establish a new and more relaxing bedtime routine, whether that means relaxing with a good book or having a nice hot bath. No matter how tempting it is, don’t take work home with you and don’t rely on a glass of red wine to unwind before bedtime!

These are just a few of our tips to boost your energy this Blue Monday. Remember we’re all a bit upset the festive season is over, so you’re certainly not alone if you’re feeling a bit blue!

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

Everything Is Easy When You Sleepeezee.

It’s a strange-sounding word, we admit, but Veganuary has become incredibly popular since its conception a few years ago. If you didn’t already know, Veganuary is a campaign which is set up to encourage people to try being vegan during January.

The first month of the year is commonly the time when people decide to change their eating habits in the hope of losing weight or to improve their general health and wellbeing. This is a really great way of dipping your toe into veganism and seeing what it’s like for yourself.

However we know switching to a vegan-only diet is a big commitment for many and a possibly daunting one, but adopting a vegan diet even for such a short period of time can bring the following benefits.

Better Sleep Health

It’s true that the foods we put into our bodies throughout the day can positively or negatively affect how we sleep at night. Those who follow plant-based diets are more likely to get a good night’s sleep because their meals are typically made up of vegetables and legumes which are all generally easier to digest than animal meat.

Weight Loss

Vegan foods tend to be lower in calories than animal-derived ones, making it easier to achieve a healthy body weight without actively focusing on cutting calories.

Boost Your Mood

According to The Vegan Society, well-planned vegan diets follow healthy eating guidelines and contain all nutrients our bodies need. Some research has linked vegan diets with lower blood pressure and cholesterol, lower rates of heart disease, type 2 diabetes and some types of cancer.

Your Skin May Benefit, Too

Who doesn’t want a glowing complexion? When it comes to skin issues, one of the worst culprits is dairy. Aside from ditching dairy, vegans typically eat more fruit and vegetables, which means they get more of the good stuff that’s needed for healthy skin, such as antioxidants and vitamins.

Environmentally Friendly

A plant-based diet is better for the planet as it requires much less energy and farmland to feed a vegan.

So whether you’re following a plant-based diet or are just looking to try something new, there’s definitely an advantage to going vegan this January!

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

For many, the new year is a time to make resolutions for the year ahead and look to January as a new beginning. We have all heard the age-old saying, ‘new year, new me’.

With this in mind, we’re taking a look back over the year and revisiting the resolutions we made at the start of 2019.

From early morning workouts to making dinners from scratch at home, or even taking time out for yourself, these were all top of our list.

For many of us our health and wellbeing will remain a top priority as we move into the new year. Here at Sleepeezee HQ, we thought instead of making resolutions this year we would share some of our top tips on how you can make simple lifestyle changes that can aid us in our overall health and wellbeing.

• Regular exercise

Exercising on a regular basis can not only improve your mind and body but it can also contribute to a better night’s sleep. Whether your goal is to lose weight, lower cholesterol or to have more energy throughout the day, this motivation will give you the drive and determination to create a regular exercise schedule – be it for an hour or even 10-minutes a day.

• Set a sleep schedule

Setting a specific sleep schedule can not only improve our productivity, concentration and overall wellbeing but it can even counter inflammation. Whilst many may think that your sleep routine begins at night, our day-to-day activity can, in fact, impact our sleep more than you think.

It is recommended that on average you should have a minimum of seven hours of sleep. This process of sleep preparation can even start seven to eight hours before bed each night. For example, cutting out caffeine after 3pm (it takes three to five hours for the body to eliminate it) and having a ‘wind down’ hour, by avoiding electronic devices such as your phone or watching TV, are a great way to prepare.

• Drink less alcohol

It’s common knowledge that alcohol and sleep are connected. Although alcohol naturally makes us feel tired, drinking has been shown to result in low quality and fragmented sleep. Even though you may get six hours of ‘sleep’, much of it won’t be restful or productive.

• Take time for yourself

If you’ve fallen into the habit of staying late at work, you may decide to pledge to leave on time. Similarly, you could promise to block out time each week for some ‘you’ time. Perhaps, take the time to listen to music or have a bath with a good book?

• Track your water intake

With water making up to 60 percent of our body weight, our daily intake is vital to our everyday functionality. Ensuring you are drinking enough water throughout the day helps to prevent dehydration and can further help detox the body and improve digestion.

• Keep the mind healthy

Mental wellbeing is just as important as physical fitness and meditation is not only a great way to keep the mind healthy but also your body. Regular meditation can significantly help to reduce stress levels, improve sleep and enhance your focus.

Here at Sleepeezee HQ we have had an amazing 2019, from the successful unveiling of our new brand proposition, Everything Is Easy When You Sleepeezee, to our partnership with British doctor and TV presenter, Dr Ranj Singh, we can’t wait to see what 2020 holds for us.

One thing is for certain, the new year will be all about you and your health. So, from all of us here at Sleepeezee, here’s to a wonderful 2020 and many nights of great sleep – after all Everything Is 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 and Instagram.

Lack of sleep is a problem for many, but essential oils can help!

Not only do these natural ingredients smell amazing, but their benefits go beyond their lovely scent. These incredible concoctions provide an all-natural alternative to your average sleep supplement. They help to promote sleep, diminish anxiety, lower blood pressure and relieve stress.

With this in mind, we’ve rounded up five of our favourite essential oils below. Tried and tested, these will help you to achieve a much better night’s sleep.

Valerian

First up is Valerian oil – this natural ingredient will improve the quality of your sleep. Renowned for its calming properties, valerian oil will help you to unwind before bedtime and can ease symptoms of insomnia!

Chamomile

One of the most popular natural sedatives, Chamomile deserves a worthy place in our top five essential oils for sleep list. Chamomile has been used for centuries and is one of the common prescribed natural ingredients for easing insomnia.

Ylang ylang

Ylang-ylang flowers produce an essential oil that is effective in reducing hypertension because of its sedative properties. This can make it easier for you to drift off to sleep and can also alleviate stress and anxiety.

Cedarwood

Another soothing oil for sleep, cedarwood has a deep, woody aroma that is perfect in a diffuser. Cedarwood can help to relieve tension and is proven to be as effective as a sedative in helping you to drift off!

Lavender

Last but not least, this list wouldn’t be complete with lavender oil. Lavender is believed to slow down your nervous system and decrease your heart rate and blood pressure, which in turn helps you to fall into a deep sleep more quickly. Simply add a couple of drops to a bath and you have the perfect formula to relax and unwind after a long day.

So if you’re looking for natural ingredients that will promote a healthier sleep, we couldn’t recommend the above oils enough.

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

Sometimes, getting out of bed in the morning might seem impossible – we’ve all been there!

Whether you’re an early riser or a late morning snoozer, even the best of us of us struggle to get of bed.

If you aren’t naturally a morning person but would like to be – don’t lose hope! Even if you’re a night owl, it really is possible to become a morning person.

We’re rounded up some of our favourite tips to help you become less trigger happy with that snooze button…

15 Minutes Earlier You Say?

It might seem obvious, but the first thing to do in order to wake up earlier is to go to bed earlier. Why not set yourself a challenge this week to go to bed 15 minutes earlier each night? If you repeat this overtime, you may see yourself falling asleep by up to 2 hours earlier.

No Time for That Snooze Fest

Chances are, even if you stay-up late, you will still have to get up early for work. So when your alarm goes off in the morning, don’t hit the snooze button straight away – instead, jump out of bed.

Giving yourself more time in the morning equals less rushing around, which equals less stress and a better mood – win, win.

Power Up

If you experience trouble just waking up in the morning, the thought of hitting the gym might seem like too much to handle.

But don’t dismiss the idea straight away. The release of endorphins your body produces during a workout will leave you feeling happier and much more alert. Plus, working out in the morning helps you to fall asleep quicker at night.

Pick a Bedtime and Stick to It

The condition of your body is so dependent on the amount of sleep you get each night. With this in mind, if you want to feel refreshed and ready for the day ahead when you wake up in the morning, you’ve got to get between 7-8 hours of sleep a night.

So if you’re planning to get up at 6:30, make it a point to be in bed by 10:30 or 11:00 – and then stick with it! You’ll be surprised at how quickly you will reap the benefits – both physically and mentally.

You will never want to go back to the days of staying up until 2am just to waste your beautiful morning sleeping.

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

We all know the feeling – your alarm goes off, you force yourself out of bed, and then you spend the rest of the morning in complete fog. It’s a struggle just to keep your eyes open, let alone focus on anything else!

If you’re the type of person who constantly seems to wake up feeling groggy and exhausted, there is an explanation. Actually, there are several reasons why you might feel so tired, even after getting a solid amount of sleep.

You’re Not Getting Enough Sleep

This might seem obvious, but if you wake up feeling tired, you might actually BE tired. Simple, but true. What you think is a sufficient amount of time asleep may simply not be enough.

So, set an alarm on your phone or tell Alexa to remind you that its time to go to bed. Your goal should be to establish a routine where you go to bed at approximately the same time every day. A time that allows for 7+ hours of sleep – so your body and brain both get in the habit of turning down at the same time you need to.

You May Not Be Getting Good Sleep, Either

Did you know that you go through four different stages during sleep? Stage 3 is what we call ‘deep sleep’ – the stage of sleep you need to feel refreshed in the morning. In this stage, your heart and breathing drops to their lowest levels, your muscles relax and your brain wave activity slows down.

You Snooze? You Lose.

That buzzing, beeping alarm may feel like your mortal enemy, but the snooze button is really the one plotting against you. When you wake up, your brain shuts off melatonin (your sleep hormone) production and boosts cortisol (a natural steroid) output. This hormonal switchover gets you up and going. When you hit the snooze button more than once, the process goes away. Your body gets confused as to which mode you should be in, which leads to a prolonged half-awake, half-asleep state.

To break the snooze habit, why not try setting your alarm for just 10 minutes later and place your alarm clock across the room so you’re forced to get out of bed to turn it off?

You Might Need to Be More Active

When you’re feeling tired, exercise is usually the last thing on your mind! However, moving can help to re-energize you when you feel tired. So, consider a morning run or an early yoga class. Over time, regular exercise can lead to getting a better night’s rest.

Or is it something else?

If none of these tips seem to be helping, it might be time to consult a sleep professional to ensure that your morning grogginess isn’t a result of a more serious sleep disorder like sleep apnea, narcolepsy or insomnia.

Buying a mattress that matches your sleep preferences can also go a long way towards improving your sleep, so you’re not groggy in the morning. Discover our collection of handcrafted beds, each designed to give you the great night’s sleep you deserve.

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

Do you have a sweet tooth? An after-dinner dessert or late night snack may be tempting, but do you realise just how much of an impact all that added sugar can have on your body – and your sleep?

The more sugar you consume during the day, the more often you’re likely to wake up during the night. And even if you don’t fully wake up, the sugar in your system can prevent you from sleeping deeply, making you feel exhausted the next day.

As well as affecting your sleep routine, consuming too much sugar can play havoc on your energy levels at work.

Still not convinced of sugar’s impact on your body? Let’s get down to the facts…

Sugar reduces sleep quality

There is evidence that consuming more sugar is linked to restless, disrupted sleep. Some sugary treats even contain caffeine, which will undermine your sleep quality, especially if you consume it in the evenings.

Take chocolate as an example, the combination of sugar and caffeine can interfere with your rest, causing you to stir throughout the night.

Sugar stimulates appetite and cravings

Eating sugar activates the brain’s reward circuitry, making it release dopamine – a hormone that delivers powerful feelings of satisfaction.

The more sugar we eat the less sensitive our brains become to that rush. We need to produce more dopamine in order to experience the same feelings of pleasure and satisfaction – translating into a need to eat more sugar.

But you may be asking, what does all of this have to do with sleep?

Cravings, and an appetite distorted by over-consumption of sugar, can lead to late-night snacking which may turn into a regular sugar habit. This will set in motion a cycle of disrupted sleep and overstimulated appetite that is tough to break, and over time can lead to weight gain, as well as pre-diabetes and diabetes.

Sugar hurts a healthy gut

People who consume too many calories from sugary foods may be lacking in healthy nutrients, including fibre from whole, unprocessed, no-sugar-added food sources.

A low-sugar, high-fibre diet will help keep your gut healthy and also help you sleep better. A great night of restful sleep is another reward for saying “no thanks!” to most of the sugar temptations that come your way.

So to avoid those nap-inducing sugar crashes, you want to do everything that you can to keep your blood sugar level steady. Do that and you’ll keep your energy levels even throughout the day, helping you stick to a normal sleep schedule.

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