Category: Sleep Tips

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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.

 

Follow The Big January Snooze on our Facebook, Twitter and Instagram

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Lifestyle Sleep Tips

Organise Your Sleep Space like “The Home Edit”

If you haven’t seen the Home Edit on Netflix then this is your reminder to add it to your watch list.

It premiered a couple of weeks ago and since then, it hasn’t really strayed far from the trending queue. In the show, presenters Clea Shearer and Joanna Teplin help celebs and everyday clients organize and edit their home spaces.

 

Here are some of their best tips for organising your sleep space from it!

 

1. Make Your Bed in the Morning (Really!)

This first tip starts right after you wake up. As annoying as it is to do, sliding into a cool, clean bed at night is the best way to get your mind in gear for a great night’s sleep.

2. Choose a Bedside Table With Closed Storage

Drawers or a small cabinet below your nightstand can help keep visual clutter to a minimum.  Use the storage inside to tuck away books, your journal and pen, lip balm, reading glasses and other essentials.

As well as this keep the top of your nightstand simple and clutter-free, with just a few of these bedtime items:

  •         Current book
  •         Candle with a relaxing scent (try lavender)
  •         Cup of herbal tea or bottle of water

3. Make Comfort Your Priority

Too many fussy details like beading and sequins, or stiff and scratchy bedding materials, can impact your sleep. When choosing bedding, make sure whatever you choose is comforting — think crisp cotton sheets and a cozy cashmere throw.

4. Charge Your Phone Outside Your Bedroom

Using your phone as part of your bedtime routine isn’t only distracting you from sleep, it’s actually delaying your body’s ability to shut down. So, before going into your bedroom, plug it into a charger and put it away for the night.

5. Rethink the TV

Our screens emit a blue light that can make it more difficult to fall asleep. Keep the TV (and other devices) out of the bedroom, and commit to reading a real book (on actual paper, not a Kindle!) before bed.

6. Organize your space based on your routine.

It wouldn’t make sense if everyone’s bedroom was arranged in the same way because everyone’s routine looks different and every person requires different things from their space! Make sure the space is tailored to you and your need’s which can make all of the difference when you’re trying to make your routine more streamlined and efficient.

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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 and Wellbeing Lifestyle Sleep Tips

Sleepeezee’s Sleep Expert – A Day In The Life of Sammy Margo

When it comes to our morning and sleep routines, most of us have very different styles. Some of us (ahem, night owls) might hit snooze a million times before getting out of bed and scrambling to pull together a look, while others — those bright-eyed morning people — might rise with the sun and crack on with the day.

There’s no right way to spend those first few hours of daylight, but we’ve sat down and spoken to our Sleep Expert, Sammy Margo to see how she gets ready each and every morning before she goes about her day!

 

 

5.00am – 7.00am:

“I usually wake at 5 in the morning. I love the mornings and get a lot of thinking stuff done first thing – including writing this blog! I am most definitely a morning person, I spring out of bed and get into my gym gear, and then I’ll jump straight into an hour of work whilst enjoying my morning coffee.

After my ‘hour of power’, I head off to the gym to lift weights. I love weight lifting. It lifts my mood and keeps me on track for the day. Exercising first thing in the morning is a great way to start the day and it sets my body clock (circadian rhythm ) for sleep in 16 to 18 hours’ time.”

 

7.00am – 10.00am:

“Around this time I’ll jump into mum-mode and make sure my son is all set for school. As a mum, I love to do the school run and make sure that my work is scheduled in between this. Often this means that I am rushing between the two, but it is so worth it! After doing the school run I head straight off to work.

At around 10am I will have my last cup of coffee for the day! I tend not to drink caffeine after 10am as it affects my quality of sleep. Some of us can be caffeine sensitive and feel the effects hours later. so keep your coffees to the morning and don’t forget that some herbal/green teas also contain caffeine.”

 

10.00am – 6.00pm:

“My working day is very full-on and physical so I have to eat little and often at the same times each day. As a reformed sugar addict, I make sure that I eat protein at most mealtimes and hide the biscuits! This definitely keeps me calmer and also helps my sleep routine. Turkey is a great sleep aid as it contains tryptophan which is a precursor to your sleepy hormone ‘melatonin’. “

 

6.00pm – 9.00pm:

“The evenings are often spent working on the computer or relaxing with friends. My son uses this time to do his homework and limited social media. I do make sure that both of us have a technology cut-off which usually takes place by 8pm.

 

This is so that we can reduce our blue light exposure which may have an effect on the quality of our sleep. This includes the TV screen, Xbox and the PS4! My life is all the Fs – Food, Football, Fifa and Fortnite.

 

I’m also not a drinker but on the odd occasion when I do drink, I know that I won’t get the best night’s sleep. This is because alcohol prevents you from falling into the deeper stages of sleep, leaving you feeling groggy the next day.”

 

9.00pm – 10.00pm:

“Our bedtime routine usually means that we start winding down at around 9 o’clock. My son has a similar bedtime routine but getting a teenager into bed can be tricky at times with all the tech around. Reading at bedtime is also a good habit for teens in terms of creating positive communication together. Teaching teens the value of sleep is therefore a really important lesson.

My wind down time involves listening to an audiobook, having a warm shower and a camomile tea. I then end my day by getting into bed at around 10.”

 What’s your typical day like? Let us know over on our social channels! 

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Sleep Tips

Sleep: Expectations vs Reality

You’ve probably heard from friends, TV shows, books, or blogs a thing or two about how you are supposed to sleep, not to mention the optimum hours recommended to feel fresh for the next day. You probably know the basics – that we are supposed to sleep for around 7-8 hours. Here are some of the expectations you’ve probably acquired about your sleeping patterns, and the reality you are actually facing:

 

EXPECTATION: We will sleep undisturbed for 9 hours a night

Reality: We wake up multiple times in the night and sometimes only get 6 hours sleep

Most adults need between 7 and 9 hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule and to try and wake up at the same time every day.

Alongside this, most people wake up once or twice during the night. This might happen because you have consumed too much caffeine or alcohol later in the day, or if you have a poor sleep environment in general.

 

EXPECTATION: Your bedroom is a relaxing sleep environment

Reality: We use our bedrooms as our home offices, gyms and everything else in between

Our bedrooms should be a relaxing environment but certain things weaken that association, such as TVs and other electronic gadgets, light, noise, and a bad mattress or bed.

Keep your bedroom just for sleep and make sure you create the perfect sleep haven with a Sleepeezee mattress and by removing all distractions.

 

EXPECTATION: I can fall asleep straight away

Reality: I struggle to wind down and often find myself staring at the ceiling

Winding down is a critical stage in preparing for bed. If you are struggling to fall asleep at night it might be because your brain hasn’t switched off from the day.

 

There are lots of ways to relax including the following:

  •         A warm bath (not hot) will help your body reach a temperature that’s ideal for rest
  •         Relaxation exercises, such as light yoga stretches, help to relax the muscles. 
  •         Reading a book relaxes the mind by distracting it
  •         Avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed

 

EXPECTATION: I can fall back asleep again easily if I wake up in the early hours of the morning

Reality:  Why are the birds so loud? The sky’s awake so we’re awake

Waking up early isn’t uncommon, but when it’s 5am and you still have some precious hours left to sleep, there’s nothing worse than when you can’t fall back asleep.

 

To help get back to sleep try these tips:

  •         Don’t look at the clock
  •         Try a relaxation exercise
  •         Distract your busy mind with our Sleepeezee Spotify Playlist
  •         Try getting out of bed for 10 minutes

 

So push those sleep expectations aside and focus on improving your sleep habits so you can sleep soundly night after night!

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Sleep Stats Sleep Tips

5 Widely Held Sleep Myths – And Why They’re Wrong

Sleep is one of the most essential needs for our minds and bodies and we do it pretty much every day. But there are still plenty of myths and misunderstandings around it.

If you want to get more sleep, then it’s time to separate the fact from the fiction and bust some of the more common sleep myths.

  1.   Lowering the car windows or turning up the air-conditioning will help you stay awake when driving 

This aid doesn’t work and can be dangerous to anyone who is driving while feeling drowsy or sleepy, as well as their passengers and others on the road. 

If you’re feeling tired while driving, pull off the road in a safe rest area and take a nap for 15-45 minutes. Drinking coffee can also help reduce drowsiness, but even it needs around 30 minutes before taking effect – and again, it only works for a short time. 

  1.   During sleep, your brain finally rests. 

The body rests during sleep, however, the brain remains active, gets ‘recharged,’ and still controls many body functions including breathing. The brain is even more active during REM (Rapid Eye Movement) sleep, when we dream.

  1.   If you’re struggling to sleep, it’s best to stay in bed.  

If you get into bed and cannot fall asleep after 20 minutes, get up and return to another space in the house to do a relaxing activity, such as reading or listening to music. Lying in bed awake can create an unhealthy link between your sleeping environment and not being able to sleep.

  1.   You swallow up to 7 spiders every year while you sleep. 

Whatever the source of this myth, the good news is that it’s not true (thank goodness). A snoozing person is more likely to scare a spider than attract one.

  1.   Eating cheese before bed increases the risk of nightmares.

With the possible exception of those with lactose intolerance, there is no proof that eating cheese even affects sleep, let alone causes nightmares. 

If anything, eating cheese may actually aid sleep, due to the fact that it contains tryptophan, an amino acid that helps your body produce serotonin, a chemical messenger conducive to sleep. 

 

So what sleep myths have you fallen for? Did you sleep better after you learned the facts?

 

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Sleep Hygiene Sleep Tips

How Working in Bed Can Affect Your Productivity

We are all more than familiar with the term “work from home” and we know how tempting it can be to reach for your laptop and conduct your business from the comfort of your bed.

But what happens when your office is based in your bedroom and the line between work and sleep becomes blurred?

Why You Should Avoid Working in Bed

Working and studying from bed may have its benefits. For example, if you’re quarantined in a busy household, your bedroom can provide some much-needed solitude and space to focus.

However, working from bed can also come with a number of disadvantages; mainly it makes us less productive, is bad for our posture and – crucially – impacts our sleep. 

So unless you leave home to go to a coffee shop or the shops, working from home can mean it’s tough to separate work from your regular life because you are relaxing and working in the same place.

It’s easy to start mixing the two, but unless you are careful to maintain boundaries, you may start to feel like you’re always at work and losing a place to come home to.

If you live in a busy shared house and working in the bedroom is your only option, follow our top 5 tips to make the most out of your bedroom office.

  • Sit at a desk and try to keep your screen in your direct eye line so you don’t have to move your neck. Also ensure your wrists are straight while working and your monitor is roughly arm’s length away from your body.
  • Let the light in. It’s important during quarantine to make sure you’re getting enough vitamin D. Therefore, let any natural light in where possible. If you can place your desk next to a window, even better.
  • Take regular breaks. Schedule in walks, runs, or general sit downs outside to make sure you’re getting enough fresh air and a regular change of scene.
  • Tidy up. This may seem tedious when deadlines are looming, however it’s important to make sure your bedroom is clean if you’re going to be working in it.
  • Get dressed. We all know a day in our pyjamas is tempting, however, always try to get dressed, even if you’re not planning on leaving your bedroom. This will help you feel more awake and productive before a full day’s work.

So how are you finding working from home? Let us know over on our social channels 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 Tips

Sleeping in Hot weather

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Trying to sleep when the weather is hot or during a heat wave is never pleasant. Noisy fans, sticky bodies, and the constant turning to try and get comfortable is a familiar experience to us all. In the UK it is rare for anyone to have air-conditioning, so Sleepeezee have brought together some top tips to help lower your temperature and get a good night’s rest.

Our first tip is to have a cool shower before bed. This use of either lukewarm or cool water will directly lower the temperature of your skin, especially if you are getting your hair wet too! When you step out of the shower, the water will begin to evaporate from your skin, this can be increased further by standing in front of a fan. As well as being beneficial for sleeping in hot weather, cooler showers can also aid in muscle soreness and recovery from any long days outside in the sun.

Applying a wet towel or an ice pack to your pulse points is another way to quickly cool down. These are the areas in which blood flows closest to the surface of your skin and will therefore help you cool the fastest. A good hack here is to fill a hot water bottle with chilled water and take it with you to bed.

An important thing to check is what material your sheets are made from. Linen or cotton sheets with a thread count of 200-400 are the best materials at supporting good air flow. Many people also use the same duvet all year round, but the thickness of your duvet could be too much during the summer months, so consider switching to either a thinner duvet or a light sheet instead.

You may find that chilling your bedroom in advance will help with the temperature. Before you go to bed, set up either air conditioning or a fan. If you find that the outdoor temperature is much cooler at night, open some windows before bed to allow the cooler air into the room.

Another great tip is to chill your sheets. Although this might sound strange, if you place your sheets into a plastic bag and drop them into the freezer for 15 minutes, they will come out lovely and cool.

It might sound obvious but try not to drink (or eat!) any caffeine before bed. Most people know that this stimulant can disturb restful sleep, but many do not know that it can also raise your body temperature. Opt for decaf or calming teas instead.

Our final tip for the heat if you are really struggling is to change beds. This could be to move to a bed that you can sleep in alone away from your warm-blooded partner, or to a cooler room downstairs that maybe has more ventilation. Hot air rises, so the top of the house tends to be where the temperatures are at their highest.

Although all of the above will aid your sleep, a big player in the battle with heat is the mattress itself. Sleepeezee have a range of Cooler mattresses that are expertly designed to help regulate your body temperature. This innovative range features a revolutionary cool-touch cover as well as a pressure-sensitive gel layer. So, avoid restless nights by opting for a state-of-the-art mattress that will keep you sleeping soundly all night long!

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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.