Category: Sleep Tips

What Is Lucid Dreaming?

Post author By content
Post date 09.06.20

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.

Mattress Care Sleep Tips

What Is A Pocket-Sprung Mattress?

Post author By content
Post date 02.06.20

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.

Health Sleep Hygiene Sleep Tips

Why Is Sleep So Important?

Post author By content
Post date 06.05.20

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.

Jessica Ennis-Hill Lifestyle Sleep Tips

Five Lockdown Tips with Jessica Ennis-Hill

Post author By content
Post date 05.05.20

“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.

Health Health and Wellbeing Lifestyle Sleep Hygiene Sleep Tips

How To Manage Anxiety And Improve Sleep

Post author By content
Post date 27.04.20

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.

Health and Wellbeing Sleep Hygiene Sleep Tips

How Working From Home Can Impact Your Sleep

Post author By content
Post date 21.04.20

It’s been four long weeks (did anyone notice how long March was?) since the coronavirus lockdown began, and for many of us, working from home has become the new normal.

People working remotely is not a new concept, however the global Covid-19 pandemic means that a larger proportion of us are now working from home, as advised by the UK government.

But what many people don’t realise is that working from home can often negatively impact our sleep. Disruptions to our normal day to day routine, not to mention stress and anxiety, can have a knock-on effect. As a result, you may find that your sleep has been affected since you began working from home. Luckily, as the experts in rest, we have a few simple tricks to help you get a good night’s sleep.

It’s important to keep a regular daily routine to keep you mentally focused and your body clock in sync. Our sleep/wake schedule is controlled by our body clocks, so try to go to bed and wake up around the same time each day.

Before you start working from home, or when taking a break, get some fresh air. A brisk walk around the block or just ten minutes sat in the garden with a morning cuppa can make a big difference.

Put boundaries in place. While there is flexibility in working from home, don’t be tempted to ‘available’ at all times. Checking emails or even working too close to bedtime could see you having trouble falling or staying asleep.

Have a designated area for working, and where possible commit to using it only during work hours. Avoid working in your bedroom, as this should only be used for sleep. Working from your bed may seem appealing, but it’s no good for your posture or productivity.

Take regular breaks. Even if you find that you can work solidly at home for hours at a time, take the opportunity every hour to stretch your legs and get a change of scenery. Your brain will thank you for it, and it’ll make it easier for you to switch off at the end of the day.

Working from home can be surprisingly hard on your mental health, which in turn can affect your sleep – especially during stressful times. You may miss the social interaction of being around your colleagues, but luckily there are many platforms for people to stay connected. From Zoom to Skype, Microsoft Teams and even WhatsApp, find what works for you and your colleagues to stay in touch.

It’s no surprise that when our sleep is disrupted, our performance suffers. So when you need to get a good day’s work done at home, follow these tips to get your routine in check and help your body and brain relax.

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.

Sleep Tips

Sleeping In a Cold Room Can Help You Go To Sleep Quicker and Reduce Stress!

Post author By sophie
Post date 27.03.20

We don’t often think about the temperature of our bedrooms and if we need a cold room unless we are in the middle of another summer heatwave and we’re trying everything we can think of to get comfortable.

As human beings, we have a constant body temperature of 37 degrees Celsius, beside the high and low peak that our temperature reaches in the afternoon and at 5am.

Our bodies like a cold room at night and when it does begin to warm up – it interrupts our sleep. This is because when our body temperature drops, we are able to fall asleep earlier and besides that- it has some other health benefits!

Decreases Insomnia

Sleeping in a cold room will result in a better night’s sleep and help cure insomnia. This is because the body’s core temperature actually needs to drop in order to initiate sleep.

It’ll Keep You Looking Young

Not only does melatonin tell your body it’s time to sleep – it’s a hormone that also promotes anti-ageing. Once we’re asleep, in total darkness and our body temperature drops, it releases melatonin and triggers a slight cool-down in the body.

Decreases Your Risk Of Metabolic Illnesses

Studies have shown that sleeping in a room that’s consistently 18 degrees Celsius helps you burn calories while asleep. Over time, this can lower the risk of metabolic diseases.

It Can Help You Lose Weight

As your body temperature drops and growth hormone is released, the stress hormone cortisol will also decrease with healthy sleep patterns. When you aren’t able to sleep enough, you’ll wake up with high levels of cortisol—meaning you’re more likely to reach for a box of cookies due to increased stress levels!

Your Sleep Quality Is Better

During the night, if your room is too hot (or alternately too cold), your body will work to regulate your temperature. Cooler temperatures are linked to deeper sleep whereas a hot environment “increases wakefulness and decreases slow wave sleep”.

So, put on your favourite PJs, turn the temperature down a couple of degrees, and get ready to catch some zzz’s!

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.

Health and Wellbeing Sleep Tips

Sleep, Wellbeing & Exercise: Connecting The Three Pillars of Health

Post author By sophie
Post date 20.03.20

Exercise and nutrition are widely recognised as the two pillars of health. However, sleep is often overlooked as a central health component.

Sleep is vital to our well-being, mood, and general health—yet for decades we have neglected ourselves of the rest our bodies desperately need.

Now in 2020, we are broaching the conversation about sleep more and more. Each pillar of health plays a unique and complementary role in our general wellbeing. So, sleep, nutrition and exercise are inseparably linked to one another.

For instance, if we are sleep deprived, we make poor food choices, our athletic performance suffers, and our mood is compromised.

How & Why Is Sleep So Important?

During sleep, our body and brain start to restore and the human growth hormone responsible for muscle and bone repair is released by the pituitary gland. As well as this, the stress hormone – cortisol – decreases dramatically allowing our minds and bodies to naturally relax.

During sleep, our body temperature, blood pressure and heart rate also dip to their lowest points in the 24-hour cycle. – This drop is critical for maintaining healthy blood pressure and lowering our risk of adverse cardiovascular events.

Ultimately the better sleep you get, the more enhanced your ability is to recover from the day before.

Sleep & Performance: How Much Do We Really Need To Succeed?

Sleep works in partnership with wellbeing and exercise. Insufficient sleep can result in physiological changes to how we metabolize and synthesize foods and lead us to perform poorly due to less vigour, intensity, and efficiency.

We know the importance of this which is why our brand ambassador for 2020 is J essica Ennis-Hill – someone who knows all about the very real link between high performance and quality sleep.

As an Olympic, European and three-time world champion heptathlete, Jessica Ennis-Hill is now a British sporting icon.

Since those electrifying moments on the track, Jessica now has a busy life as a working mum of two young children. As such, she knows the benefits of sleep being part of a world-class training programme or as the necessity of parenting and ensuring family wellbeing.

“Sleep matters. Whether I’m exercising, doing the school run, or at work, I know that sleep is the thing that makes my busy life possible. It’s the one thing that we all need to be at peak performance. That’s why I’m proud to be Sleepeezee’s ambassador. Their beds are expertly designed and made to the highest standards to ensure the very best sleep, meaning we can all have a great day, every day.”

As you can see sleep is a critical piece of any high performer’s routine— follow us on our journey to help connect these three pillars of health and end the sleep crisis within the UK.

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.

Sleep Tips

Should You Meditate Before You Sleep?

Post author By sophie
Post date 02.12.19

Meditation has proven to have quite a lot of physical and mental health advantages. It’s capable of enhancing your concentration, reducing stress, managing pain, lowering your overall blood pressure and improving your sleep – something very important to our team!

As a society, we’ve become blind to the critical effects sleep has on our health and well-being. Yet we wouldn’t dream of going a day without so-called essentials like coffee or our favourite snack, but having a sleepless night, is not considered a big deal

Thankfully, there are plenty of practices that can help counteract racing thoughts that just get faster when the lights go out – one of these is meditation.

What is Meditation?

Meditation has been defined as a technique that is intended to encourage a heightened state of awareness, focus attention and relax the mind.

How Does Meditation Improve Sleep?

We fall asleep better when we are not stressed out and when there’s nothing that preoccupies our minds. It’s as simple as that.

You need to clear out your thoughts entirely and allow yourself to go to bed free of the burdens of your day. You don’t need to be an expert either! While there are advanced meditation poses and techniques, you wouldn’t have to go over your head when it comes to it. Simply shut everything off and focus yourself entirely on your body.

Meditation intends to clear your mind and, the less stressed out you are, the calmer you will be at bedtime. That’s what’s important.

How Do You Meditate?

The process of meditating is straightforward and easy: simply sit and practice. All you have to do is close your eyes, relax and stay focused on your breathing. This is the one skill where you don’t have to strive to achieve something — just let your mind do its thing.

If you feel like you need some extra help essential oils offer the perfect environment to help you meditate.

However, if you’re new to meditation, phone apps like Headspace, Calm, and Insight can be really valuable since they have someone on the other end reminding you to come back to your breathing every so often. Many of them also come with meditations specifically designed to combat stress and evoke relaxation.

Like most things, these techniques take practice, so don’t expect to feel like a pro right away. Start by carving out a few minutes every day to practice; so that you can sleep easy and peacefully throughout every single night.

However, if you are still struggling our Brand Ambassador, Dr Ranj has put together a list of his top tips to help you fall asleep!

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