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UNDERSTAND YOUR SLEEP CYCLE BETTER

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Did you know? Sleep researchers divide sleep into four stages—stages 1, 2, 3, which are NON-REM and stage 4 which is REM. During the course of an eight-hour sleep period, a healthy sleeper should cycle through the various sleep stages roughly every 90 minutes. 

sleep cycle diagram

Here we’ve given you an overview of the different stages of sleep. It’s fascinating to understand what your body goes through and the changes it experiences during these vital eight hours.

LIGHT SLEEP

Stage 1

The sleep cycle begins here. This is the lighter stage of sleep. It’s when you’ve just drifted off to sleep, you’re still hearing things and have a sense of awareness so you can still be easily woken. During stage 1, your brain produces alpha and theta waves and your eye movements slow down. This stage usually only lasts around 7 – 10 minutes.

Fun fact: It’s common for people to experience sudden jerks or a sensation of falling during this stage.
 
Stage 2

during this stage, you are in a slightly deeper sleep which means you are less likely to awaken. It is during stage 2 where your body temperature drops and your heartbeat slows down.  The brain produces sudden increases in brain wave frequency known as sleep spindles. Following a spindle, the brain waves slow down again. Typically, we spend roughly 50% of our sleep time in stage 2.

Fun fact: If you were to schedule a “power nap” you’d want to wake up after this stage, before you head into a deeper sleep.

DEEP SLEEP 

Stage 3

This is the restorative stage. Stage 3 is the beginning of deep sleep, when the body repairs muscles and tissues, stimulates growth and development, boosts your immune function, and builds up energy to set you up for the day ahead.

Fact: it is during this stage when parasomnias like sleepwalking, talking or night terrors happen.
 
REM: 

This is the deepest of the four stages. It is during this stage when most dreaming happens, usually vivid ones too.Your eyes move rapidly in different directions (Rapid Eye Movement), your heart rate increases and breathing becomes more irregular. REM sleep helps the brain consolidate and process information it has gathered from the previous day, storing and filing it away into long-term memory. You tend to enter REM sleep about 90 minutes after falling asleep and it can last up to an hour. 

Fun fact: we often have customers saying they experienced more dreams than usual when they have had Sleep Well before bed. We take this as Sleep Well doing the trick at getting our happy sleepers into a deep sleep.

THE BEST SLEEP-BOOSTING FOODS

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Did you know? Certain foods are known to help calm the brain and promote good sleep. The best night time snacks are ones that contain complex carbohydrates and protein to optimise tryptophan levels. Tryptophan is the amino acid that the body uses to produce the sleepy hormones serotonin and melatonin that help slow down and relax the body. 

Pop these sleep-friendly foods in your shopping basket:

NUTS: Walnuts, flax seeds, pumpkin seeds and sunflower seeds are packed full of magnesium and tryptophan so are great serotonin boosters.Try snacking on a handful an hour or so before bed. 

BANANA: Turns out bananas aren’t just for breaky or pre workout, they also make the perfect sleep aid. Bananas pack a punch of magnesium and potassium to help relax overstressed muscles, plus the B6 found in the fruit convert tryptophan into serotonin to help calm your brain for a restful slumber. 

KIWI: Small but mighty! Kiwis can be a powerful aid in helping you sleep due to their high levels of antioxidants and serotonin. According to the Sleep Foundation,eating two kiwis before bed can increase your sleep duration by an hour or so over the course of a month. 

SWEET POTATO: As well as being loaded with sleep-promoting complex carbs, Sweet Potato also contains the natural muscle-relaxant potassium. So a double whammy of sleepy goodness.

MILK: A glass of milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin. There is also the psychological link between warm milk and bedtime as a child. For super sleepy milk, sip on Sleep Well. Our nutritious bedtime drink is made with whole Jersey milk, honey and valerian – the natural herb proven to help you relax and sleep. Buy now

OATS: While most of us associate oats with breakfast, they also make the perfect evening snack. Without getting too technical – oats contain Tryptophan, an amino-acid the brain converts into serotonin, which helps relax and calm the body. Their high carb content can help you feel sleepy too! Try mixing with milk (or better yet, Sleep Well milk) and chopped up banana for a tasty treat that is sure to get you snoozing. 

Switch Off and Sleep Well

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The world is a crazy place right now, so it’s no surprise that many of us are feeling overwhelmed. With constant news updates and government announcements, it’s hard to think about anything else. 

With stress and worry, comes a bad night’s sleep. And with bad sleep, comes more stress and worry! If you’re struggling to get your 8-a-night at the moment, here are some top tips to help you:

SLEEP SCHEDULE 
It may be tempting to go a little slack on your sleep routine while you’re working from home. It’s important not to swap the morning commute for a lie in as this will disrupt your circadian rhythm. Don’t use the fact that you’re working from your living room to stay up later either. Keep your sleep schedule consistent; your mind and body will thank you. 
 
STRETCH IT OUT
Take a moment to soothe your body and mind before bed with some yoga or gentle stretching. Not only will it improve your core strength and flexibility, it will also help reduce stress levels and boost relaxation. Namaste and sleep well!
 
SWITCH OFF
Whether it’s your laptop, smartphone or TV, you should avoid exposure to ‘blue light’ before bed. Blue light screens suppress the production of melatonin, which is the hormone your body produces to help you get to sleep. Plus, checking news headlines and social media updates just before bed will likely unsettle you. 
 
HEALTHY HABIT
A consistent bedtime routine is key for a good night’s sleep as it signals to the brain and body that it’s time for sleep. Whether it’s curling up with a good book, taking a warm bath or enjoying a mug of Sleep Well, doing the same, relaxing thing every night will help your mind and body settle. 

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