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Myths about sleep

18th January 2023 by Anita Leave a Comment

There is so much information out there about sleep but not all of it is true. This is a problem as it leads to unrealistic expectations and myths about sleep, as well as people adopting unhelpful habits that could even damage their long-term health.

You can train yourself to need five hours of sleep or less

This is one of the most damaging sleep myths that put people at risk of long-term health problems. There is now a wealth of studies linking sleeping less than six hours with heart attacks, strokes, dementia, type two diabetes, obesity, mental health problems and reduced life expectancy.

Despite this, I regularly hear people saying they can get by on five to six hours of sleep. It’s also common for people to quote famous people who got by on very little sleep, such as Margaret Thatcher (who had dementia for at least twelve years before dying of a stroke), Donald Trump or William Churchill (who regularly napped in the day), as justification for self-imposed lack of sleep. There are some rare individuals who need less than the average amount of sleep but this is roughly one person in four million.

You might get used to feeling sleep deprived. It doesn’t mean you only need five hours of sleep just because you can get by on this.

Sleep experts recommend aiming for seven to nine hours of sleep a night. As well as the long-term benefits, there is lots of evidence to show that getting sufficient sleep leads to more focus and attention, better memory, improved reaction times and decision-making, better mood, enhanced creativity and problem-solving, and other improvements that will improve work performance and leadership skills. 

You can catch up on sleep at the weekend

If you don’t get enough sleep on weekdays, you can’t put this right with extra sleep at the weekend. You need sufficient sleep every night to repair the damage done to your brain and body when you are awake. Lying in at the weekend might partially clear a sleep “debt” and reverse the short-term effects of sleep deprivation such as drowsiness but it won’t reverse the long-term effects of not getting sufficient sleep every night.

Getting up at 5am is the key to success

Some people naturally wake early in the morning. Other people find it hard to wake early. This is not because they are lazy but because they have a genetic makeup that is different to the early risers. Your genetic tendency to sleep and wake at a certain time is called your chronotype. If you have an evening chronotype and you find it very hard to get to sleep before 10pm at the latest, you are not going to get enough sleep if you get up at 5am. Not only will you be sleep deprived which will affect your daytime performance but you will put your long-term health at risk.

It is possible to “entrain” your circadian rhythm (your internal body clock) to sleep at a different time to your chronotype but to do this successfully it is best to stick to the same bedtime and wake time every day, to give you seven to nine hours of sleep, and not change this at the weekend.

Waking at night is bad for my sleep quality

Most people wake a couple of times every night but they are not consciously aware of this. With age, people often notice they are waking in the night. It is very common to wake at the end of a period of REM sleep which occurs at the end of a sleep cycle. You might also wake in light sleep, in response to a noise or other disturbance. If you wake just a few times a night and for a brief period (less than 20 to 30 minutes in total), this is unlikely to seriously affect your sleep quality. If you are frequently awake for more than 30 minutes a night or wake multiple times and you feel it is affecting your daytime functioning, it’s worth speaking to a doctor.

Adults need less sleep with age

Older adults are still recommended to aim for seven to eight hours of sleep a night because they don’t need less sleep than younger adults. However, it’s harder to achieve this because as we age, the mechanisms in the body that drive our sleep weaken. This results in more fragmented sleep at night and often a tendency to nap in the day.

A warm bedroom is best for sleeping

In order to get to sleep, the core body temperature has to drop and this coincides with a release of melatonin in the brain. If the room temperature is too high, this process may be disrupted and you may struggle to get to sleep, stay asleep or experience poor sleep quality. It’s best to sleep in a cool room of between 16 to 18 degrees Celsius and to regulate your body temperature with layers of bedding.

Exercising at night can cause disturbed sleep

About ten years ago, the advice was to not exercise in the evening or you may have disturbed sleep. However, of all the studies that have been done on this topic, there is very little evidence that exercise in the evening is detrimental to sleep. In fact, many people find that exercising in the evening helps them to sleep.

A small number of people do report that intense, vigorous exercise close to bedtime can cause a delay in getting to sleep. You need to allow enough time for your core body temperature to cool down and to have a wind down of 30-60 minutes before attempting sleep.

Hitting the snooze button helps me to wake up

While this might feel like a good way to ease you out of bed, you get very little benefit from the sleep this provides. Hitting the snooze button every five or ten minutes gives you fragmented sleep which is unlikely to be restorative. Waking up this way is not going to make you feel more refreshed. It’s better to set the alarm for when you actually intend to get out of bed, sleep up until this point without snoozing, then get straight up. It can be helpful to put the alarm out of reach so you have to get out of bed to turn it off and put the lights on straight away.

Christabel Majendie January 2023.

Christabel is a Bristol based sleep therapist and consultant, specialising in helping individuals experiencing a wide range of sleep problems. For more information on her work you can visit her website.

Christabel is not a brand ambassador and does not endorse any product of Sleep Well Drinks Limited.

Filed Under: Blog, Sleep Expert

The power of dreams

4th January 2023 by Anita Leave a Comment

If I didn’t know better, I would think I rarely dream. But everyone dreams every night; I just don’t remember them.

Sleep scientists have shown that most of our dreams, at least the really vivid ones, occur during Rapid Eye Movement (REM) sleep. Dreaming can also occur in other non-REM stages of sleep. It is not so vivid and less bizarre, with more coherent content, resembling thoughts more closely.

During REM sleep, brain waves are markedly different to other stages (non-REM sleep) and closely resemble those of wakefulness. All voluntary muscles in the body are paralysed to prevent acting out of the dreams, and the eyes move rapidly back and forth. Brain waves can be measured in a sleep laboratory, together with muscle tone and eye movements during a procedure called polysomnography (PSG), then interpreted by a sleep technician to find out the different stages of sleep across the night. This data consistently shows that when someone is woken in REM sleep, vivid dreaming is always reported. The episodes of REM sleep occur systematically, around four to six times a night. The intervals becoming longer as the night goes on. REM sleep makes up about 20-25% of total sleep time but the majority is in the second half of the night.

Why do we dream?

Since Freud’s work on The Interprepation of Dreams, there has been much debate about the function of dreams.

Freud believed dreams were a gateway into the unconscious mind and could be interpreted as unconscious wishes that had not been fulfilled. This theory dominated the field of mental health for almost a century. However, later research showed that Freudian psychoanalysts gave widely different interpretations of the same dream from the same individual. For this reason, it has been rejected by modern day science. And the fact that the theory cannot make clear predictions that can be tested.

Following this, dreams were not considered to have any function but to a by-product of REM sleep. Sleep researchers Matthew Walker and Murray Raskind have demonstrated that dreams do actually have a function above and beyond those of REM sleep.

Emotion regulation

Dreams appear to act as a form of psychological resolution. By detaching the emotion from difficult events they can be remembered without reliving the feelings that come with them. During REM sleep, noradrenaline (the neurotransmitter in the brain which triggers anxiety) is inhibited. Simultaneously, emotional and memory circuit are stimulated during dreaming. In this way, painful, emotional experiences can be reprocessed in the absence of anxiety in the sleeping brain. This means we can learn from these experiences without being debilitated by anxiety. With the anxiety disorder post-traumatic stress disorder (PTSD), noradrenaline levels in the brain are too high to allow REM sleep to be maintained. Therefore, the process of stripping away the emotion from traumatic events cannot occur. This leads to the common symptoms of PTSD such as intrusive memories, flashbacks and nightmares.

Decoding emotional expression

Humans rely on the ability to read facial expressions to understand other’s emotions and intentions. Used in order to navigate the social world around them. This ability gives humans a survival advantage as they can direct their own behaviour accordingly. There are specific areas in the brain that read and interpret these emotional cues from faces. However, without REM sleep, these circuits lose their ability to decode these signals. REM sleep acts to reset the circuits so they are able to work efficiently each morning. Studies have demonstrated that when participants were deliberately sleep deprived, they lost their ability to accurately read emotional expressions from a set of pictures. Faces were more likely to be perceived as threatening or menacing. Even the pictures which the same individuals had classified as friendly when they were not sleep deprived.

Problem solving and creativity

While deep non-REM sleep is involved in memory consolidation, during dreaming these memories are blended together in extremely novel ways. During REM sleep, solutions are often found to problems that may have seemed unsolvable during the waking hours and creative content is often constructed. Research has shown that participants are significantly better at creative problem solving when woken from REM sleep compared to when woken from non-REM sleep and when they were awake, with reports that the solutions just “popped out” effortlessly. During dreaming, connections are made between distantly related information in the brain that is simply not obvious in the waking brain. REM sleep appears to turn our knowledge into wisdom.

Evidence for this problem-solving and creativity function of dreaming has not just come from sleep laboratories; history has provided wonderful examples: Mendeleev came up with the formulation for the periodic table in a dream; Michael Faraday proposed the benzene ring structure after he dreamt of a snake biting its own tail; Mary Shelley was inspired to write “Frankenstein” following a dream; Keith Richards reported composing the opening bars of “Satisfaction” in his sleep; Paul McCartney cited dreaming as the origins of both “Yesterday” and “Let it Be.”

Lucid dreaming

Lucid dreaming is when individuals know they are dreaming and are able to manipulate the experience. Using MRI scanners, the validity of lucid dreaming was established, with participants able to signal to researchers through eye movements during REM sleep that they were about to move their hand in a dream. The areas that then lit up in the brain using the MRI scanner were the same as those that lit up when participants moved their hand when awake. This opens up the possibility that lucid dreaming may be used for creative problem solving to harness dreams’ full potential.

Christabel Majendie December 2022.

Christabel is a Bristol based sleep therapist and consultant, specialising in helping individuals experiencing a wide range of sleep problems. For more information on her work you can visit her website.

Christabel is not a brand ambassador and does not endorse any product of Sleep Well Drinks Limited.

Filed Under: Blog, Sleep Expert

Improve your sleep routine

2nd January 2023 by Pippa Leave a Comment

We all lead busy lives.  Many of us work late and fall into bed far later than planned, with no thought for a bedtime routine. This inevitably leaves us feeling drowsy and groggy the next day.  Sound like a familiar sleep/wake cycle?

To break bad habits and increase your chance of getting eight a night, try some of these slip tips:

Stay away from electronic devices

Whether it’s a mobile phone, a laptop or a TV, you should avoid exposure to ‘blue light’ about 45 minutes before you head to bed. Blue light screens suppress the production of melatonin, which is the hormone your body produces to help you get to sleep.

Exercise during the day

People who exercise regularly sleep better at night and feel more alert during the day.  Just 10 minutes of exercise a day can help you reset your sleep wake cycle. Exercising makes you tired which means you’re more likely to fall asleep more easily and stay asleep.

Listen to your body’s natural cycle

Avoid extended napping wherever possible and make every effort to head to bed at the same time every evening. The same goes for waking up, even on a weekend. If you need to recover from a late night then it’s fine to nap in the day to top up your sleep quota. Nap for around 15-30 minutes, no later than 5pm.

Wind down and relax

If you find yourself tossing and turning at night with a head full of worry, try to find ways that help you relax in the evening. It could be taking a bath, reading a book or following some simple, mindful, breathing techniques. Download your thoughts in a journal before getting into bed, leaving your mind clear and ready for sleep.

Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and get ready to sleep well.  Make sure your room is dark and quiet; a sanctuary where you can feel safe and relaxed. And only get into bed when it’s time to go to sleep. If you can, get rid of the TV and any other distractions altogether from the bedroom and just use it as a place to relax and sleep.

Filed Under: Blog Tagged With: bed, bedtime, exercise, laptop, mindful, relax, rest, routine, sleep routine, Sleep Well, stress

Festive Colouring Fun

13th December 2022 by Sam Leave a Comment

Download our fabulous and fun Sleep Well colouring in sheets to help keep little ones occupied over the festive period.

Click the links below to download each sheet:

Merry Christmas

Christmas Tree

Sleep Well Cat

To find out more and get some top tips for keeping calm and sleeping well over Christmas, read our blog Keep Kids Calm Over Christmas.

Merry Christmas and wishing you a happy sleepy bedtime from the Sleep Well team. 🌟 🎄

Would you like to get more tips and exclusive Sleep Well discounts? Sign up to our newsletter for more sleep tips. 👇🏻

Filed Under: Blog Tagged With: bedtime habit, christmas, christmas books, christmas eve, christmas time, insomnia, kids christmas sleep, relaxing christmas, sleep aid, sleep well milk, sleeps, valerian, vanilla milk, warm milk

Get your Kids to sleep on Christmas Eve

13th December 2022 by Tamsin Smith Leave a Comment

It’s sorely tempting to build up excitement for little ones on Christmas Eve but, for many parents (including some of us in the Sleep Well team) we just live to regret it. So, with quite a few decades of experience between us, here are our top tips to get your kids to sleep on Christmas Eve and give you some precious relaxation time.

10 tips to get your kids to sleep on Christmas Eve

1. Get outside and exercise

Yes, that old chestnut, but it works. Let them run around outside. The combination of fresh air and exercise will make them tired in a healthy way. Exercise physically tires you out and increases your need for sleep. It also releases endorphins which are the body’s natural feel good chemicals. More oxygen pumping around little bodies and brains also increases serotonin levels, which helps them feel calm and happy. Perhaps you might want to join them 🙂

2. Don’t have too many sweets or soft drinks

We obviously want our kids to have treats at Christmas, but don’t let them eat too much sugar. After the initial highs it can make them feel more drowsy. But studies have shown that, like alcohol, the sleep they have will be of poor quality and cause them to wake more easily and more often. Not what you want when Santa is about to arrive! Also, don’t forget that if you’re allowing your child a Coke or Pepsi soft drink, you’re also giving them caffeine and that will definitely keep them awake. One serving of many soft drinks contains as much caffeine as a cup of tea!

3. Make sure they’ve eaten properly

If the excitement has meant they’ve only picked at their food during the day, give them a little snack before bedtime. Something that is healthy and not full of sugar or too rich. Going to bed with an empty, gurgley tummy might cause them to wake up again because they’re hungry.

4. Do some calming activities and turn off screens

Give them some colouring to do an hour or so before bedtime and make sure they’re not using screens for an hour before sleep. Concentrating on something calming like colouring, will help them wind down. The blue light of electronic devices also fools our brains into thinking it’s daylight. By swapping the tablet or phone for a Christmas colouring in book, or jigsaw, you’ll be giving their brain the chance to gradually relax and realise it’s bedtime.

5. Give your kids a warm bath

Having a nice warm bath is relaxing for bodies and minds. Studies have found that having a warm bath around 90 minutes before bedtime helps people to fall asleep quicker and get better quality sleep. While you’d think the water is warming you up, in fact it’s increasing blood circulation and allowing your inner core to cool down. As our body temperature drops at night, that’s a signal to our bodies that it’s time for bed. The other thing to watch is that their bedroom isn’t too warm. If you’ve been stoking up the heating and the festive fire, and cooking mince pies all day, you might have increased temperatures in the house. A cooler room will make your child sleep more comfortably and will mean they’re less likely to wake up in the night.

6. Give them a milky bed time drink

Using nature to help your child feel sleepy is another good way to prepare them for bed. Scientific studies have found that warm milk before bed can improve sleep quality and help you fall asleep more easily. It’s down to the amino acid Tryptophan in milk which helps produce serotonin and melatonin. Sleep Well milk is suitable for all the family (not infants under 12 months). Not only does it contain whole milk, but it also contains valerian which has been helping people relax and sleep for centuries. It comes in chocolate and vanilla flavours and is a great bedtime treat. And there’s an oat variety for those who can’t drink milk.

7. Stick to routine

Routine is one thing that usually goes out of the window at Christmas time. But don’t let your kids go to bed too late or they’ll get overtired and struggle to get to sleep. If you’re away from home take favourite soft toys and pillows, maybe even their duvet, if you think it will help them settle. Don’t keep giving in to demands to stay up, just because it’s Christmas. You won’t be doing them any favours.

8. Read a story or listen to music

Reading them a story – a calm one – or letting them listen to an audio book or some music, is a great way to take their minds off the impending excitement and help them feel drowsy.  

9. Lie down and breathe

If they’re showing no signs of settling, lie down with them and just do nothing but breathe. They’ll benefit from having you close to them and feeling your relaxing heartbeat and breathing. Let’s face it, you could probably do with the lie-down anyway. Just don’t fall asleep and miss that Christmas special you wanted to watch live!

10. Reduce anxiety

Remember that some little ones might be a bit anxious about the thought of this big bearded man coming into their house late at night, especially if you’ve been telling them he doesn’t give naughty children presents. If you think about it, it could be a pretty scary prospect. As adults we’d be dialling the emergency services (especially if he was helping himself to our mince pies and Baileys!). So be careful you’re not using Santa as a threat and raising their anxiety levels rather than making Christmas eve fun.

Wishing you and your family a very happy and relaxing Christmas from all of us at Sleep Well HQ

We hope you get your kids to sleep on Christmas Eve.

Filed Under: Blog Tagged With: bedtime habit, christmas, christmas eve, christmas time, insomnia, kids christmas sleep, relaxing christmas, sleep aid, Sleep Well, sleeps, warm milk

Keep kids calm over Christmas

13th December 2022 by Tamsin Smith Leave a Comment

Are your ears ringing with the words “How many sleeps till Christmas”? If they are, here are a few ideas for pre-bedtime activities to help keep kids calm over Christmas. They’re all aimed at ensuring your children remain happy, tired and ready for bed.

5 sleeps to Christmas 🌿

Crafty Christmas Fun

Get a Christmas decoration kit. There are plenty on offer from a variety of retailers. Or why not go DIY? Nothing beats sticking bits of cotton wool together to create a little snowman, or covering your entire kitchen in glitter as you make your own Christmas cards. Honestly, try it. It is fun.

Plus… we all love a good bit of colouring in, whatever age we are. Why not try one of our Sleep Well Christmas colouring sheets? Download them here, here and here. Then sit down around your table with a delicious mug of Sleep Well hot chocolate. The totally natural sleep aid that is safe for all the family, so you can look forward to a peaceful night.

4 sleeps to Christmas 🌿

Christmas Treasure Hunt

We used to get our children to do these and they loved them, whatever the time of year. Come up with a list of easy festive clues. How about ‘where the turkey is going to be cooked’. Answer: the oven. Or ‘where Santa will wash his socks’. Answer: the washing machine.

Give them the first clue and then put each subsequent clue in the place that the previous one leads them to. At the end, there can be a prize. Although we guarantee that kids (young and old!) will have far more fun hunting than they will getting the prize. Most importantly, make sure there’s a prize for each child as you don’t want tears at Christmas!

3 sleeps to Christmas

Festive movie or story magic

There’s nothing better to keep kids calm at Christmas than all curling up together and watching a Christmas movie. There’s sure to be some old favourites on offer, as well as new ones. Check out Good Housekeeping’s list of ‘Best Christmas movies of all time‘.

Don’t forget to have a Sleep Well hot chocolate while you’re watching, to make everyone feel more relaxed and ready for bed. Just make sure dad doesn’t snore through the film and drown out the best bits!

2 sleeps to Christmas

Festive Baking

We know that the little ones can sometimes be a much bigger distraction when they’re trying to ‘help’ you, but baking with them at Christmas can be fun.

The easiest thing to do is give them their own bit of pastry or mixing bowl of goodies and let them make a mess with theirs while you practice your Great British Bake Off techniques alone. BBC Good Food has some great recipes.

1 sleep to Christmas: Christmas Eve

Hopefully you’re all ready for Christmas and you can spend some time together having quality family time.  Here are a few more Christmas activities for you and your children to have a fun but relaxing day:

Keep kids calm on Christmas eve

  • Go for a walk: This will serve two purposes, firstly it will be enjoyable (as long as it’s not raining) and secondly getting fresh air and exercise will help them sleep later.
  • Christmas eve boxes have become popular and it’s a wonderful way to spread the giving. The perfect kind of Christmas eve gifts include cosy pyjamas and a nice Christmas themed story book. Or how about a game that the whole family can play?
Keep kids calm at Christmas with an outdoor walk
  • Scatter reindeer food and prepare a little treat for Santa. Reindeer food is very easy to make. Simply get some edible glitter from the cake decoration section of your supermarket and mix in with some oats. As for Santa’s treat? Well, he’ll probably like something that might also take your fancy.
  • Track Santa’s journey as he heads across the globe with the Norad Santa Tracker. Kids love watching his progress across the world and it’s a brilliant countdown to when he arrives.

Stock up on Sleep Well to help keep kids calm this Christmas

Finally, don’t forget a nice drink of Sleep Well milk which will help calm everyone down ready for bed. Sleep Well contains a herb called Valerian. It’s safe for all the family and can be drunk hot or cold. The perfect, family friendly bedtime treat. It’s available in chocolate, vanilla, or oat milk.

Wishing you all a very happy, relaxing and sleep-filled Christmas. The Sleep Well team ⭐️

Would you like to get more tips and exclusive Sleep Well discounts? Sign up to our newsletter for more sleep tips. 👇🏻

Filed Under: Blog Tagged With: bedtime, bedtime habit, calm kids, christmas eve, christmas time, insomnia, kids on Christmas, sleep aid, sleep well milk, sleeps, valerian, vanilla milk, warm milk

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