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THE RULES OF FLIGHT CLUB

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Moving through time zones can play havoc with sleep routines. Basically, our bodies follow a 24-hour cycle known as the ‘circadian rhythm’ which regulates when we sleep and when we wake. Travelling to a new time zone throws this circadian rhythm out of whack and it can take a few days to adjust. That’s why you find yourself tired when it’s midday and wide awake when you should be sleeping in your new destination.

Many factors can worsen jetlag, including alcohol, lack of movement and disrupted sleep.  We’ve pulled together these top tips to help you limit the jetlag impact and feel like your good old self in no time. 

Stay Hydrated

Hydration is key. If you often find yourself stepping off a plane feeling pretty horrid, it’s probably due to the fact you’re dehydrated. Airplanes are the perfect environment for sucking out all moisture. To put it in perspective, the humidity during a flight can be as low as 10 – 15%, which is three times drier than the Sahara desert! Make sure you drink plenty of water before, during and after your flight. Pack your reusable water bottle in your carry-on so you can fill it up at the airport water fountains after security, and keep it topped up on board. 

Keep Moving

You won’t be able to hit your daily step count during the flight, and we don’t expect you to start doing walking lunges down the aisle, but it’s important to get up and move as much as possible to keep your circulation in check. Check out the in-flight magazines as these usually have simple stretches you can do onboard – like rolling your ankles and calf raises, which can be done whilst sitting in your seat. 

Eat right

What you eat before and during the flight can have a massive impact on how you feel on arrival. It’s important to eat foods that will help you stay relaxed and comfortable, so you manage to get some decent shuteye. Try and choose something that’s high in protein so you stay fuller for longer and are less likely to indulge in salty snacks or sugary desserts. 

Avoid alcohol

We know it’s tempting to knock back a couple of gin and tonics when the drink cart comes around, but if you really want to help yourself, the only double you should be asking for is a double glass of water. The effects of alcohol are increased by the plane’s high altitude. When you add this to the dryness of the plane from the recycled air, the combination worsens the feeling of an eventual hangover and jeg lag.  If you do find yourself with an alcoholic beverage in hand, make sure it’s followed with water. 

Wake up and face facts

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CNN recently published a brilliant article debunking common sleep myths. To read the full article click here. Which one are you guilty of believing?

Myth #1: Adults can survive on five or fewer hours of sleep

Evidence shows that sleeping five hours or less can massively impact your mental and physical health. Poor sleep is proven to contribute to high blood pressure, a vulnerable immune system and dementia. If your body isn’t rested, it directly affects your ability to pay attention and solve problems and, according to the National Institute of Health, your ability to learn new things drops by 40% when you don’t get enough sleep. So basically, a chronic lack of sleep is highly likely to have a negative effect on your performance and increases your chances of making mistakes.

Myth #2: It’s healthy to be able to fall asleep anywhere, anytime

If you find yourself falling asleep as soon as you get on the train or lie on the couch that isn’t a healthy napping skill. It’s a sure-fire sign that you aren’t getting enough sleep. Your body is so desperate for extra kip that it will take whatever opportunity it can get to play catch up. Want our advice? Go to bed when your body is telling you to, not when you’ve finished watching “just one more” episode of Game of Thrones. 

Myth #3: Drinking alcohol before bed helps you fall asleep

A night cap may put you to sleep faster, but it also reduces the quality of your sleep. Alcohol has negative affects on your REM sleep, which is the stage of sleep that helps boost your memory, concentration and learning. Why not wind down with a cup of Sleep Well instead as your nightcap of choice. A warm cup of milk as part of your healthy bedtime routine really can help you fall asleep and stay asleep and you don’t wake up feeling groggy in the morning.

Myth #4: Watching TV helps you relax before bed

This might be true, but it will also delay you feeling sleepy. Whether it’s your TV, laptop, iPad or smartphone, the blue light that is emitted from these devices suppresses the production of melatonin (the hormone your body produces to signal to your body clock that it’s time for shut eye). No melatonin, no feel sleepy. So try and avoid exposure to blue light from 45 minutes before you head to bead. Cozy up to a good book instead to help your mind settle. In a study from the University of Sussex, cognitive neuropsychologist Dr. David Lewis found that enjoying a book was one of the best ways to help people get to sleep.

Myth #5: Hitting snooze in the morning is fine

Hitting that snooze button does you no favours. You might drift back off to sleep, but those extra few minutes could do more harm than good because it confuses your natural body clock. By drifting back off to sleep, you are entering a new sleep cycle. You’ll then be woken up a few minutes later and waking up at the start of a sleep cycle makes you feel like you’ve had a bad night’s sleep.  So try putting your alarm clock on the other side of the room so you are forced to get out of bed to turn it off. Once you’re up you’re far less likely to hit snooze.

Beat Exam Stress

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Spring is in the air and we’re loving it in Camp Sleep Well. The birds are singing, buds are blooming and the sun is starting to reappear.  With May just round the corner it means bank holidays and lighter evenings for us to enjoy. But for some, it also means sleepless nights and sweaty palms as exams are looming. We’ve pulled together our top tips for surviving exam season and reducing stress with a great night’s sleep… 

Choose Sleep

Teenagers can miss out on vital sleep as they cram in last minute revision. In the month leading up to exams, the number of teens who have just five to six hours of sleep a night doubles to 20%*.  Lack of sleep results in forgetting little everyday things. So those who pull all-nighters doing last minute revision are likely to forget most of what they stayed up to study. We know getting a great night’s sleep helps improve health, moods, thinking, memory and immunity. You brain keeps working when you’re asleep, consolidating what you’ve learned through the day. So really try to get your eight-a-night to maximise your chances of remembering facts and figures in the exam.

Keep Calm

Stress can affect people in different ways. A staggering 83% of teens admit stress and worry affects their sleep*. What you do in the half an hour before you sleep directly affects your quality and quantity of sleep. During exams, having a healthy bedtime routine is more important than ever. Check out our 30 tips for a healthy bedtime routine for inspiration here. As well as having a bath, reading a book, dimming the lights and getting ready for the next day, why not have a warm cup of milk? Sleep Well is a natural milk drink designed to help all ages relax and get a better night’s sleep. Our gorgeous drink is made with whole Jersey milk, honey and valerian – the herb that’s been helping people relax and sleep for 2000 years.

Create a Space

According to UK Sleep Council, 82% of teens do last minute revision in bed. While there’s no denying the bed is more comfortable than the kitchen chair, if you spend all day revising in bed then your brain stops associating it as a place of rest and sleep. Our Sleep Specialist Dr. Neil Stanley adds, ‘the bedroom should be a sanctuary reserved for sleep. A place that is pleasant and relaxing.’ So keep your study books out of the bedroom.

Fuel Up

Nutrition experts say that healthy eating can make a real difference to revision. So what brain-boosting snacks should you stock up on? Well, it’s no secret that nuts and berries are highly nutritious. Nuts are full of good fats and magnesium, which can help keep stress levels low. And berries are full of vitamin C to help keep your immune system running smoothly.

Stay Hydrated

One of the best ways to stay focused is to keep hydrated. Whilst revising for exams, and ideally during the exam if allowed, it’s important to drink plenty of water. The NHS recommends you drink around 1.2 litres a day. If you don’t like the taste of plain water, try adding a slice of lemon or fresh mint and cucumber to give it a bit of a twist!

* Research by the UK Sleep Council

The Good Sleep Habit

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What you do before snuggling down for the night directly affects the quality of your sleep. In September we launched our Sleep Well Bedtime Routine kit to help all our lovely followers to get the good sleep habit as part of the national ‘Sleeptember’ campaign.

Create a habit in 30 days

If you do the same thing every day for 30 days, it soon becomes a habit. Download our bedtime routine ‘get ready for bed’ top tips and handy sleep tracker so you can keep an eye on how you’re doing. We’d love to hear your great night’s sleep stories. Tag @sleepwellmilk and #bedtimehabit and we’ll find you on social.  Cheers all and sleep well. x

 

Your FREE Sleep Habit Downloads…

 

Download: Get The Good Sleep Habit

Download: Get Ready for Bed 30 Top Tips

Download: Sleep Well Sleep Tracker

 

Sleep FAQs

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We were proud to work with Dr Hillary Jones recently to be featured in his Live to 100 magazine which is available through news outlets across the UK as well as online (click here for latest edition).  Working with our sleep expert Dr Neil Stanley, we pulled together this sleep FAQ and were keen to share it with you here.  Hope it helps you sleep well.

 

  1. In what way can the quality of my sleep affect my health?

More than half of Britons say stress or worry keeps them awake at night, and a third of adults in the UK have taken medication in an attempt to relieve sleeping problems.  A third! However, the cost of all those sleepless nights is more than just bad moods and a lack of focus. Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes. Sleep debt is such a huge issue in today’s society due to our “always on” lifestyles and people are now waking up to the benefits of a great night’s sleep.

 

  1. What are the main factors that can disrupt my sleep?

Take a look at your lifestyle to see if there are things that may be causing your sleep disruption.  These could be your diet, exercise patterns (or lack of exercise) and your sleeping environment.  Is your room too hot or too cold? Do you have a partner that disrupts your sleep? Are you stressed and find that your worries are stopping you from nodding off? Then consider your sleep schedule.  Ideally you would enjoy a regular relaxing bedtime routine that allows your mind to unwind and you will be going to bed and getting up at the same time, even at the weekends.

 

  1. How many hours of sleep should I be getting per night?

The Sleep Council says the recommended sleep for 18-65 year olds is seven to nine hours a night.  Some people need more, some less.  The real sign of whether or not you are getting enough sleep is if you feel tired in the day. Worryingly, the average UK person is under sleeping by at least an hour a night.  We’re a tired bunch and it’s really impacting our health and wellbeing!

 

  1. What measures can I take to make sure I’m getting the right amount of sleep every night?

There isn’t a one size fits all solution to sleeping.  Find out what works for you and try to establish a bedtime routine.  These three key elements will really help you get your eight a night:

 

  1. A Quiet Mind

The number one essential for getting to sleep is a quiet mind. If you find yourself tossing and turning at night with a head full of worry, get up and only go back to bed when you feel tired. Try writing down what is worrying you in a journal before bed to give your mind permission to switch off and pick things back up in the morning.

 

  1. A Relaxed Body

Try to find ways to help you relax in the evening.  It could be by enjoying a warm milk drink, having a long soak in the bath or by snuggling up with a great book.  Trying deep breathing practices can also help you relax and prepare your mind and body for sleep.

 

  1. A Bedroom For Sleeping

The bedroom should be a sanctuary reserved for sleep.   Somewhere not too hot or cold – the ideal temperature should be around 16-18°C (60-65°F). Your bedroom should be pleasant and relaxing with fresh air and blackout curtains.  Invest in a high quality and comfortable bed and go for the biggest one you can fit in your bedroom.

 

  1. Recently, I’ve been struggling to fall asleep. What can I do?

One of the most important things you can do is to establish a regular, relaxing bedtime routine. When we were younger most of us had an established bedtime routine.  Now, many of us work late and fall into bed far later than planned, with no thought for a bedtime routine. Creating this sleep routine will signal to the body that it is time for sleep and will allow you to put the stresses and worries of the day behind you.  What you do just before you go to sleep directly affects the quality and duration of your sleep.

 

  1. Does what I eat and drink throughout the day affect the quality of my sleep?

We know that certain foods and drinks can interfere with sleep, the most obvious ones being caffeine and alchohol. A heavy meal close to bedtime may make you less comfortable when you settle down for your night’s rest. At the same time, going to bed hungry can be just as disruptive to sleep as going to bed too full. Enjoying a light meal a good few hours before you plan to sleep should set you up for the best chance of getting a good night’s rest.

 

  1. Is napping during the day disrupting my sleeping schedule?

Whilst naps will never make up for a poor night’s sleep, a short nap of just 20-30 minutes can help pep you up, both improving your performance and reducing the number of mistakes you’re likely to make during the day if you’re overtired. Psychologically, a nap also feels like a ‘treat’, providing much needed respite from a stressful day and improving your overall sense of wellbeing.

However the best way to get a good night’s sleep is to be awake during the day.  It sounds obvious but sleeping in late and excessive napping will play havoc with your sleep patterns.

 

  1. Are there any products available on the market that can help me have a better night’s sleep?

Sleep Well is made from three simple and nutritious ingredients associated with a good night’s sleep: pure wholesome Jersey milk, honey and valerian.  Because of its relaxing ingredients, Sleep Well helps to calm you down. It’s perfect for those nights you really need to sleep but your brain won’t switch off. Drinking Sleep Well thirty minutes before you want to sleep can help you wind down and have a restful night.  Delicious drunk warm or cold, Sleep Well is available in handy 200 ml ‘sip and sleep’ cartons.

Buy Sleep Well here…

Summer Sleep

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Snoozing through the Solstice

The sun has reached its highest altitude of the year with the summer solstice and we’re celebrating at Sleep Well HQ with more than 16 hours of sunshine a day.  But, with these long, lazy hazy days of summer, many of us will struggle to sleep well.  It’s just too light outside! We wake up earlier because of the lighter mornings and the temptation is to stay up later. It just doesn’t feel right tucking ourselves into bed when the sun’s not yet set.

Melatonin is the naturally occurring hormone in our bodies that helps regulate our sleep and wake cycle. Our brains secrete more melatonin when it’s dark, sending signals to the body that it’s time to start winding down and getting ready for bed.  It’s melatonin that helps make us feel sleepy so it’s important to make your sleep sanctuary as dark as possible.

Darkness is your friend

When it’s time to sleep, make sure your room is as dark as possible. As well as investing in curtains made of thick fabric, buying blackout blinds to block light from the windows can make a huge difference.

Mask up

If you’re travelling or want an extra layer to make it even darker, pop on an eye mask. From cotton and silk to satin or polyester, eye masks are a great investment.  Top Tip: they’re also perfect if you want to have a nap in the day and don’t have time to reapply your makeup!

Let the air in

Sleeping with your window open to keep your room nice and cool is recommended but this can mean that pesky light creeps back in. Secure your blinds in place so they don’t flap and make sure you close your curtains fully; you get the benefit of cooler air without the light creeping in.

Turn it down

Keep the lights down if you get up during the night.If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.