Category: Health

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Health Health and Wellbeing Lifestyle Sleep Tips

Eight New Year’s Resolutions For Better Sleep

So it’s a new year and we get it – the past 365 days were a lot!

But we are looking ahead in 2021 and are focusing on making positive changes! It’s time to start setting ourselves wellness goals because this year we are all about self-care. Of course, top of our self-care list is The Big January Snooze – getting more sleep and looking after our bodies and mind. But here are our top resolutions for better sleep (that you can actually stick to!).

Spruce Up Your Sleep Hygiene

Sleep hygiene simply refers to tidying up some of your everyday behaviours so that, when it’s time to go to bed, your body is ready for sleep.
This includes setting a schedule for your sleep and wake times, making sure you’re getting enough sunlight during the day, limiting light exposure at night, limiting your caffeine and alcohol consumption, and creating a sleep environment that is relaxing for you!

Try To Be More Consistent With Your Sleep Schedule

Once you’ve got all the components of your sleep hygiene in order, the next step is to stick with this new routine, Monday through to Sunday. Consistency is key, 24/7!

To Better Understand Your Sleep Patterns, Track Your Sleep

Your body and its experiences are unique to you, so just because investing in a set of blackout curtains was the answer to your roommate’s sleep issues and your sister can’t live without her new weighted blanket, that doesn’t necessarily mean these are going to solve your problems. Talking to a sleep coach is an option, but it is also worth downloading a sleep-tracking app to your phone, and reviewing the data over a period of time to see where you could improve.

Create A Sleep Environment Your Body And Mind Will Associate With Rest

We know 2020 ruined our bedrooms with the home office but your bedroom should be a sleep oasis! Bringing your laptop under the covers with you to finish up a work assignment, or scrolling through Instagram the second your head hits the pillow is the type of behaviour that is probably going to cause your mind and body to associate the bed with work. To ensure you get high-quality shut-eye in 2021, ditch the devices at the door, and try to make your bedroom a place of pure comfort and calm.

Start Separating Yourself From Technology An Hour Before Bed

While we’re on the subject of sleep spaces, in 2021 let’s make it your New Year’s resolution to cut back on all devices at least an hour or so before you plan on getting ready for bed. This way, your mind has time to wind down for rest.

Try Not To Party Too Close To Bedtime

We get that freedom is on the horizon and it’s tempting to get in on another round of shots with your squad – especially when it’s your bestie’s round. But check the time before you throw back another tequila shot. If it’s getting late, you might want to pass and order some water!

Get Into The Habit Of Dimming The Lights In Your Home At Night

Have you ever heard of light pollution? It basically refers to when you’re overly exposed to artificial light, particularly at night. Too much light pollution can make it hard to fall asleep, so dim and dismiss artificial light sources in your home late in the evening.

Keep Stress Levels Low

If we’ve learnt anything from 2020 it’s that stress affects pretty much everything in your life — from the way you look, to how you sleep. To avoid the effects stress can have on your sleep cycle, try and do everything you can to keep your body and brain feeling cool, calm, and collected in 2021. This can be anything from morning meditation or even a few walks throughout the day.

 

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Health Lifestyle Sleep Tips

How Can I Wind Down Before Bed?

Is there anything more frustrating than being so exhausted that your eyelids feel like lead, but you still can’t manage to get yourself to wind down? Instead, your mind is racing with everything that went wrong during the day—or that could go wrong tomorrow. Sounding familiar?

A good nighttime routine is so important in making sure that once your head hits the pillow, you are ready and able to switch off.

Sleep thrives on a regular routine. Building a great, consistent wind-down routine for the end of your day is the very best way to train your body to know that it’s time for bed. This will increase your chance of sleepiness, and make drifting off so much easier. As always, consistency is key.

First, run the perfect bath! It’s obvious and nothing new but a warm bath has really been proven to reduce anxiety and soothe aching muscles. Add a slather of lavender bath oil to kick off some relaxing aromatherapy. You could also invest in a lavender face mask, perfect for unwinding.

Next, stretch it out. Stretching and meditating even for just a few moments have been linked to better sleep and greater relaxation. Controlled breathing can also help you reduce stress and reduce your blood pressure.

Now comes the fun part. Set aside an hour or so for your wind-down activities. These should be things that are enjoyable in their own right, rather than just activities you think will make you sleepy. They shouldn’t be too stimulating, of course: activities like reading or listening to calming music are just what the doctor ordered.

Make your bedroom a sleep oasis. Turn your home into a sanctuary of relaxation by making sure your bedroom is only for sleep and sex. That means no phone time and Netflix is officially banned. As tough as this might be, it’s the only way to properly signal to your brain that this is a room for two things.

Get out of bed. It sounds counter-productive but if you’ve been lying awake for over 20 minutes, clock watching isn’t going to relax you into sleep. So get out of bed and try as reading to get you ready for sleep. After 10-20 minutes, you should feel better prepped to nod off.

Wind-down routines can be effective because there is a link between reducing physical and mental stimulation before bed and getting better sleep. However, we’re all different so, what some people find relaxing, others won’t.

Remember, a wind-down routine is very individual, so feel free to experiment and change things if something isn’t working!

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Health Health and Wellbeing Lifestyle

8 Ways To Show Your Mental Health Some TLC

Did you know one in four of us is affected by a mental health disorder at some point in our lives? Despite this, so many of us don’t prioritise our mental wellbeing.

Here at Sleepeezee, we know our mental health plays a pivotal role in our overall well being. We’ve listed eight ways you can show your mental health some love below. Whether you embrace one, a couple or all eight, it’s up to you. Just remember to take some me-time once in a while. Your mental health will thank you for it.

 

Talk It Out

We get it, talking about mental health is sometimes easier said than done, but there’s truth in the old adage ‘a problem shared is a problem halved’. Bottling up stress, anxious or negative thinking can build up and feel worse over time. So grab a pal, your other half, or a trusted colleague and have a little chat. It doesn’t have to be much or too deep, but you might find it releases some tension. 

 

Get Moving

Moderate exercise has been proven to help improve your mood and general wellbeing, by releasing endorphins. So, whether you prefer getting your heart rate up by swimming lengths or on a brisk walk in the park, aim to exercise for around 150 minutes a week.

 

Stick To A Routine

Having a routine helps us feel grounded in times of uncertainty. Whether it’s waking up at the same time each morning, going outdoors every afternoon or winding down the same way each night, it can work wonders for our mental health.

 

Shut It Down

Lots of studies suggest spending hours scrolling on your phone can have negative effects on our mental health. So try stepping away from your screen for an hour each evening and spend time doing something else you enjoy.

 

Ditch The Alcohol

A few gins down the pub might leave you feeling warm and fuzzy, but the effect is temporary. Drinking alcohol can exacerbate low mood, be demotivating, impact physical health, and disturb your sleep.

 

Eat Well

Having a healthy, balanced diet will impact how we feel from day to day. Ensuring we eat right will leave us feeling healthy and energised.

 

Do Something For Yourself

From enjoying your favourite hobby, learning something new or simply taking time to relax, it’s 

important to do things that make you happy.

 

Prioritise sleep

Saved the best until last! Sleep is essential to both physical and mental health, but catching those Zzz’s isn’t always easy. We’ve got a host of sleep tips over on our blog, and of course, a comfortable bed helps!

 

When looking after your mental health, it’s sometimes good to start small and think flexibly. Much like sleep routines, self-care feels different to everyone!

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Health Sleep Hygiene

Why Investing In Your Mattress Is So Important

When you think about quality night’s sleep, not many people think about the quality of their mattress as well. Many people buy new mattresses when the one that they already own is completely worn out, or if they feel they are having back issues. A lot of people may not realise that investing in a high quality mattress has many versatile benefits to your health.

An average person spends around 56 hours a week in bed or about a third of their life sleeping,  so getting a good night’s sleep is vital to our overall health and well-being.

You will be sleeping on the mattress for years

On average, we spend about seven to nine hours a day in bed sleeping. Then add in a couple more hours for time spent reading, napping, watching tv, working on your laptop or relaxing and you start to realise how much time you actually spend on your bed.

For something you use every day, you need a mattress that can provide you with consistent quality of comfort for at least eight to ten years.

Improved sleep quality

Several factors affect your overall wellbeing. While diet and exercise are the obvious ones, quality of sleep plays a huge part, too. Lack of sleep or poor quality sleep can affect your immune system, cognitive abilities, metabolism, blood pressure, and is also related to obesity and other ailments.

Consider buying a new mattress as the first step to preventing any causes that may arise due to lack of quality sleep.

Old or worn out mattresses are uncomfortable

Worn out or old mattresses can cause discomfort to the spine and muscles of your body, due to the poor condition of the mattress. Changing these every 8-10 years is important to ensuring your body is getting the spinal support it needs.

It’s important to look for a mattress that can support pressure points and keep your spine properly aligned in various positions as you sleep. Maintain good spine and body posture while you sleep with specialised mattresses designed to give proper support for the body.

Invest in the best

A premium mattress is a worthwhile investment into our health. Remember to think about your needs and the features that the mattress offers, then get the mattress that is right for you. A mattress is an investment, and a good one will last for years to come – we can guarantee you won’t regret it! 

 

 

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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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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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Health Health and Wellbeing Lifestyle Sleep Hygiene Sleep Tips

How To Manage Anxiety And Improve Sleep

In these unprecedented and challenging times, you may find yourself worrying more than usual. It’s no surprise, therefore, that many of us are finding that anxiety is affecting our sleep.

Lack of sleep can affect your mental health, but mental health problems can also affect how well you sleep and how much sleep you get.

Sleep is absolutely vital for our daily performance. From bodily repair, cognitive function and general all-round health, it’s recommended that we get around eight hours of sleep a night – but for those suffering from anxiety, that’s not something that comes so easy.

How to improve sleep when you feel anxious

Anxiety can cause many different psychological and physical symptoms. From racing thoughts to tense muscles and a faster heart rate, to finding it difficult to fall asleep or waking during the night, anxiety can make it difficult to get the rest we need.

There are many different methods and strategies that you can put into place. As one of the UK’s leading manufacturers of mattresses, we know a thing or two about sleep. Try our top tips below to beat sleep anxiety.

Keep a routine

You may be working from home, but try to maintain some control on your sleep/wake sleep schedule. Not only will the routine keep you focused, it helps to keep the body’s internal body clock in sync. Avoid the temptation to take lengthy naps or sleep in, as this can throw your schedule off-track and upset your body clock.

Stay active

Exercise can aid better quality sleep and the endorphins pumping through your body are also great mood boosters. Exercise not only improves heart health and blood pressure, it can help you to build and strengthen your body and can work to relieve stress. Regular exercise can help in lifting your mood and getting your sleep back on track.

Get as much natural light as possible

Working from home, social distancing or self-isolating during the coronavirus pandemic may mean you’re struggling to enjoy being out in the natural light, and this could be negatively affecting your mental and physical wellbeing. Where possible, try to go out for a quiet daily walk, spend some time in your garden or on your balcony, and open the windows to help fresh air circulate around your home.

Invest in your mattress & bedroom environment

Don’t neglect the basics when it comes to sleeping better. Your bedroom environment plays a big part in achieving a good night’s sleep. It should be cool, quiet and dark, and your mattress should be comfortable and supportive. Natural fillings such as wool and silk can help keep you cool during the night, especially as the weather gets warmer, and modern fillings such as memory foam and gel will help your bed adapt to the contours of your body.

Stay away from devices

It’s recommended that we stop using electronics an hour before bedtime, as the blue light emitted from phones, tablets and laptops can keep us awake. Given the current COVID-19 crisis, you may find yourself watching the news or scrolling social media late at night, and feeling anxious as a result. To avoid this, set yourself an hour of downtime before bed, and keep phones, computers and clutter out of the bedroom – this is the room where you should feel calm and clear-headed, not distracted by work or news.

And breathe…

Finding ways to relax before you fall asleep is key, and especially when you’re feeling anxious or stressed. Practice relaxation techniques and deep breathing exercises. You may find it helpful to use apps that offer guided meditation, mindfulness techniques or even white noise to help you feel calm and relaxed. Alternatively, read a good book or listen to soothing music. Whatever makes you feel better, it’s important that you take time just for you each evening, to help you truly relax and rest.

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.

 

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Health

Sleep Apnoea: What Is It and How To Cure It?

Sleep Apnoea

There is nothing worse than an interrupted sleep that leaves you feeling tired and groggy the next day… we’ve all been there!

However, some of us will experience difficulties sleeping much more than others as a result of suffering from Sleep Apnoea. When left untreated, this can be a potentially serious sleep disorder.

If you regularly experience an interrupted sleep, we’ve discussed this disorder in detail below and have also provided some useful advice to help you overcome the symptoms.

Sleep Apnoea

What is Sleep Apnoea?

Sleep apnoea is a disorder that interrupts your breathing throughout the night. It usually affects men aged between 40 and 70 years old, however it can affect any number of individuals, resulting in loss of sleep.

The most common symptom of sleep apnoea is snoring, however the signs and symptoms of sleep apnoea often overlap, sometimes making it difficult to determine if you have sleep apnoea.

We’ve broken down the most common signs and symptoms of Sleep Apnoea below:

  • Loud snoring
  • Episodes in which you stop breathing during sleep — which would be reported by another person
  • Gasping for air during sleep
  • Awakening with a dry mouth
  • Morning headache

Alongside these symptoms, the causes of sleep apnoea can vary, but aggravating factors include the use of sedatives and nasal obstruction.

Our Advice

If you experience any of the above on a regular basis, we highly recommend that you visit your doctor as soon as possible.

This will allow you to receive an official diagnosis and equip you with the information to manage this disorder.

There are also a number of changes that you can make to your daily routine to help reduce the risk and severity of Sleep Apnoea:

  • Manage your diet and exercise
  • Avoid sleeping on your back
  • Stop smoking or cut back as much as possible
  • Avoid alcohol and sedatives before going to bed

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.

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Health Sleep Tips

Sleepless Nights For Parents Can Last Up To Six Years!

Sleepless nights parents

Being a parent can be one of the most rewarding jobs – but it doesn’t come without its challenges. A recent study by The Telegraph has found children will disrupt your sleep for at least six years.

Research tracking almost 5,000 parents found that even when children had reached school age, parents were still suffering with significantly worse sleep than before.

Sleep Satisfaction

Unsurprisingly, sleep satisfaction and duration was at its worst in the first three months after birth, the study found.

Mothers lost an hour’s sleep a night in the first three months, while fathers lost 15 minutes.

Lead researcher Dr Sakari Lemola, from the Department of Psychology at the University of Warwick, said: “While having children is a major source of joy for most parents it is possible that increased demands and responsibilities associated with the role as a parent lead to shorter sleep and decreased sleep quality even up to six years after birth of the first child.”

With daily worries said to double after having a child, we’re not surprised to hear that parents – and their sleep routines – are affected so much.

However this doesn’t mean there is no way to remedy this or to ensure your sleep environment isn’t fully optimised.

Here at Sleepeezee we believe your best night’s sleep starts with your environment – and most importantly your bed. If your bed’s not offering you the support and comfort you need then those sleepless nights are going to be 10x harder than before.

If you’re in need of a better night’s sleep, discover our collection of handcrafted beds, each designed to give you the great night’s sleep you deserve. This combined with a room designed to optimise your sleep will make sure those precious hours aren’t wasted.

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.