Category: Health and Wellbeing

We welcomed the start of the British Summertime this weekend! This was signalled by the clocks going forward which should bring better weather, long summer nights and lighter mornings.

However, the negative was we lost an hour of precious sleep, although some of you may ask what difference that hour can really make.

If you’re already somewhat sleep-deprived, giving up just one hour of shuteye can negatively impact how you feel and function during the day, perhaps even compromising your alertness and reaction time while driving.

It may only be 60 minutes but it can be surprisingly challenging and we noticed waking up Monday morning was a tad harder than it normally is – did you?

Your body’s internal clock (or circadian rhythm) may be thrown off course, which can affect how much sleep-inducing melatonin is released.

An extra hour of light in the late afternoon is great but the early morning hours are dark meaning your body’s internal clock may not be quite ready to wake up when the alarm goes off.

These changes can make it harder to get going in the morning and perhaps more difficult to go to bed at your usual hour.

How To Adjust

Within a few days, you should adjust to the new time schedule naturally as your circadian rhythm catches up.

In the meantime, practice good sleep hygiene to enhance your chances of falling asleep. Limit alcohol and caffeine intake, get some exercise, switch off electronic devices at least an hour before bed and get used to a calming wind-down routine.

Create the perfect sleeping environment – one that is cool, quiet, dark and clutter free. Remember you need a comfortable bed to sleep on, a supportive pillow and appropriate bedding.

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.

If improving your health and fitness is a top priority for you, then you need to read on…

Whilst most advice points to eating your five portions of fruit and veg and reaching 10,000 steps a day, we often forget about the third pillar of health – sleep!

You already know how much better you feel after a good night’s sleep, but you may not know that not getting enough can affect your health and fitness goals.

Here are some of the surprising ways sleep is linked to your health…

Calorie burn

Did you know your body is still working even when you’re resting?

While a number of factors dictate exactly how many calories you burn, the average is around 266-342 calories per night.

But that’s not to say sleep is the solution to weight loss. Your body needs to burn calories to sustain its vital functions, even when you’ve switched off.

Sleep less, weigh more

Research has shown that those who sleep fewer than five hours per night gain more weight than those who get seven to eight hours of shut eye.

Poor sleep leads to raised levels of the hunger hormone ghrelin and lower levels of leptin, a hormone that helps you feel full.

With a third of us now sleeping for just five to six hours per night, it’s imperative that we start focusing on sleeping better. And it’s not only good for physical health – but can improve your mental and emotional wellbeing too.

How to sleep better

If you’ve been struggling to sleep well it may be time to go back to basics. Take a look at your sleep environment and how you can improve it, put your smartphone/tablet down before bed and practice relaxation techniques or invest in a new bed for that perfect night’s sleep.

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.

You may not know, but 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.

While you probably already know it’s not a good idea to have caffeine or sugar before bedtime, meaning chocolate is firmly off the agenda as a midnight snack, there’s still a whole host of food you can enjoy before bed to prepare for a great night’s sleep.

Here’s our round-up of the top sleep-inducing foods to help you nod off at night…

Go nutty with almonds

Almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm – so grab a handful before bed and you’ll be dozing off in no time!

Swap sugar for honey

Refined sugar can keep you awake however honey contains glucose, which tells your brain to shut off orexin – the chemical known to trigger alertness. So using honey to satisfy your sweet tooth before bed may actually help you sleep better.

Have a cuppa

…but not the caffeinated kind! Swap your brew for chamomile tea which contains apigenin, an antioxidant that binds to certain receptors in your brain. This is said to promote sleepiness and reduce insomnia – sounds like a dream to us!

Go bananas

The magnesium and potassium in bananas serve as muscle and nerve relaxants. The fruit also contains vitamin B6 which converts tryptophan into serotonin, increasing relaxation even more.

Time to go cold turkey?

Did you feel the effects of Christmas dinner on your sleep over the festive period? It might not just be the big meal that left you feeling sleepy – the tryptophan in turkey can make you feel drowsy, but the jury is still out on whether or not it has real results.

Go tropical

Kiwis have the potential to improve sleep quality. The sleep-promoting effects of kiwis are thought to be due to their content of serotonin, a chemical that helps regulate your sleep cycle – and the sweet taste may be all you need to curb any late-night sugar cravings.

Snack on hummus

Hummus is another great source of tryptophan. If you find you often wake up in the middle of the night hungry, munching on hummus during the day could be the solution.

A simple slice of whole grain bread

It’s no secret that carbs can be your best friend – and your worst enemy. Like whole grains they tend to spike the blood glucose levels but once the glucose level drops back down you will have an energy crash. This is why carbs are great for working out but make you sleepy if you have a huge lunch!

Remember, eating well isn’t the only recipe for better sleep. Our blog is full of tips and tricks to help you find a sleep solution that works for you.

Like our Facebook page and follow us on Twitter for your daily dose of all things Sleepeezee.

Happy snacking!

Everyone has a favourite form of caffeine – let us guess yours… a thick, foamy espresso? Or how about a strong cup of Earl Grey tea?

Whatever your preference, it’s natural to feel like you need a boost of caffeine on a daily basis but there’s no doubt that it can affect our sleep.

While we all know that a late cup of coffee will keep us awake, giving up the liquid gold for good probably isn’t realistic. Understanding how and why coffee affects sleep is the best way to have the best of both worlds.

Where does the caffeine buzz come from?

That morning boost you feel doesn’t come from sugar or energy. Caffeine blocks a sleep-inducing chemical in the brain called adenosine, while promoting production of the heart-pumping adrenaline. Larger amounts of caffeine will also increase your blood pressure.

What is the recommended daily intake for caffeine?

A moderate intake of coffee is around 2-3 cups per day. Any more than that is deemed excessive. This is because caffeine doesn’t form a part of our nutritional requirements – it’s just a shame coffee tastes so good!

How long does caffeine take to become effective?

For its physiological effect on your body, the effects of caffeine peak between 30 and 60 minutes after your first cup.

The issue with your sleep is that caffeine’s half-life (the time it takes to remove half of the drug from your body) is up to five hours. This means that it can take up to 10 hours – sometimes longer – for caffeine to completely flush out of your system.

When should my last cup of coffee be before bed?

If your bed time is roughly 10pm on weeknights, studies suggest that you should avoid regularly consuming coffee any time after midday – sorry to be the bearer of bad news!

There will of course be occasions when exceptions are made. But if good sleep patterns and better overall quality of life are resolutions, then ensure that those occasions remain exceptions.

Like with any drug, increasing and prolonging consumption can build up a tolerance, which can turn into a negative cycle of reliance. So look to other areas of your life – like regular exercise, healthy nutrition and great sleep – in order to get the most out of your days.

So to ensure you’re getting the best night’s sleep possible we recommend cutting off that caffeine feed from midday onwards!

Have we tempted you to cut down on caffeine? Let us know over on Facebook or Twitter, and make sure you’re following us for more tips and advice how to get the best night’s sleep possible.

Are you taking part in Dry January? If you are, you may have already noticed that cutting down on your alcohol intake has had a knock on effect on your quality of sleep.

While there are obvious benefits associated with avoiding alcohol – such as a reduced risk of developing cancer and liver disease later in life – dry January can have a positive impact on your body in other ways too.

Here’s a run-down…

Besides proving that you can abstain from alcohol for an entire month (go on, give yourself a pat on the back), dry January can also help set a pattern that curbs drinking for the whole year.

Not ready to give it up full time? Even in the short-term, refraining from drinking alcohol can have some big benefits, especially when it comes to sleep.

Time for the facts…

For the first few days of the month, you may have experienced an inability to sleep soundly and some slight dehydration.

Your liver generally needs around four to six weeks of recovery following a heavy bout of drinking, so dry January is an ideal way of keeping your health in check – especially after the Christmas and New Year break!

You may notice your sleeping pattern improve in the long run too.

After a few days of restless sleep at the beginning of the month, by day seven you’ll likely have found yourself sleeping far more peacefully.

This means that you’ll also start waking up with far more energy the next morning, ready to take on the day.

And the sheer fact that you’ve probably cut back on going out drinking with friends can lead to you sleeping more and skipping fewer workouts!

Looking back, it’s pretty clear to see how all of that can impact how productive you are, how focused you are at work, and how you feel overall.

Of course, completing dry January is far easier said than done, so if you’re one of the millions who are now sleeping better as a result of this we salute you!

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