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To nap or not to nap

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Naps: for some they are part of a daily ritual, for others an ad hoc luxury.  But are they good for you?  We asked our guru of sleep Dr Neil Stanley for his thoughts on the pros and cons of napping.

 

In support of the power nap

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.

 

The downside of dozing

Napping, however, doesn’t always work. If you sleep for too long you’re likely to wake feeling groggy and disorientated; otherwise known as ‘sleep inertia’. This feeling can last anything from a few minutes to half an hour.  If you nap for too long or too late in the day, sleeping later is likely to become harder.  If you’re already having trouble sleeping at night, a nap in the day is likely to make it worse, not better.

 

When to catch forty winks

So, how do you know if you should nap?

If you had a poor night’s sleep and you know why – perhaps you were working late, out partying, were travelling or up half the night with a new-born – then having a nap to catch up on your sleep quota can work wonders.  But, if there’s no clear reason for your poor night’s sleep, it’s best to avoid napping in the day. Napping isn’t recommended for those suffering from insomnia as the priority is to re-establish a consistent night time sleep pattern, not one that is dependent on ‘topping up’ in the day.

 

How to turn your nap from tepid to triumphant

For the ultimate power nap, drink a can of a functional energy drink (not coffee; the caffeine levels are too inconsistent) just before you nap. Yes, you read that right! As the caffeine takes roughly 30 minutes to kick-in, you’ll get half an hour of relaxing snooze time before you wake and enjoy the boost from both the nap and the caffeine.

It’s also important to nap in a place where you can disengage mentally from your surroundings. To help, try and pick a time and a place where there are likely to be few distractions, make the room or surroundings as dark as possible and avoid using electronic devices beforehand.

Best time to exercise

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Exercise has a profound impact on the quality of sleep. The recommended amount of weekly exercise is two and half hours but there’s loads of deliberation about when is the best time to exercise to have the greatest effect on the quality of your sleep.

 

Rise and shine

Exercising first thing is a sure-fire way to stay consistent.  Getting your workout done in the morning prevents you putting it off when the day gets too busy or you lose motivation. And if you exercise outdoors in the morning, you’re going to get your daily dose of sunshine, which can help regulate your sleep cycles.

 

Happy Hour

But if you’re not an early bird and the afternoon suits you better, then this has its own plus points, both for performance and sleep. Your body is two degrees warmer in the afternoon meaning your muscles work more efficiently and lowers the risk of injury. Aerobic work outs (like cardio) can help ease insomnia because following exercise you’ll be tired, fall asleep quicker and wake up less frequently during the night.

 

When not to exercise

For a great night’s sleep, it’s best to avoid strenuous exercise in the evening right before bed. Cardio increases your body temperature and also suppresses melatonin.  It’s melatonin that sends a signal to the brain that it’s time to start winding down and getting ready for sleep, so exercising right before bed will leave you feeling more stimulated and awake.  Not ideal! If you prefer to get in some pre-bedtime movement, try yoga or simple stretching.  Both of these can help you unwind and relax for a restful night.

Sleeping on flights

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Travelling can be tiring and it’s important to prepare yourself so you can acclimatise into new time zones as quickly as possible when you land.  You don’t want to miss a minute in your chosen destination. For daytime flights, the best thing you can do is keep yourself awake. However, if you are flying overnight or very early in the morning, there are a few things you can do in preparation to hit the beach as soon as you touchdown:

 

Fight over the window seat

The window seat is the perfect spot to grab a few zzz’s whilst mid-flight, avoiding all chances of dozing off on a stranger’s shoulder.

Bring comfort with you

Not all of us are able to fly in the luxury of first class but it’s still possible to create your own comfort in economy. Bring your favourite comfy clothes, a neck pillow and an eye mask and you’ll improve your chance of snuggling down to sleep.

Uncross your legs and lean back

Although you may be tempted to curl up due to space restrictions, it’s far better to lean back and straighten your legs. This will avoid ‘pins and needles’ and cramp and improve your chance to sleep well.

Stay away from the light

Avoid mobile devices, screens and TVs half an hour before you want to sleep.  The blue light from screens suppresses melatonin and it’s melatonin that sends a signal to your brain that it’s time to sleep.

Allow enough to time to wake up

To complete the perfect inflight sleep, make sure you leave yourself enough time to wake up before landing. Set an alarm 45 minutes before touch down so you have enough time to come around and freshen up before arrival.  Programming your body clock to wake up will help you acclimatise to the local timezone.

The ideal sleep environment

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A big influence on what can make (or break) a good night’s sleep is the environment you are sleeping in.  In an ideal world, you’d build your bedroom from scratch to create the perfect sleep environment but for most of us, that’s not an option!  We’ve pulled together some simple ways to help you turn your current bedroom at home into a snoozing sanctuary.

 

Not too hot, not too cold…

The only thing about your bedroom that should be stuffy is your cuddly toy.  Quite simply, fresh air is good for sleep. Many experts say the ideal temperature for the bedroom is 16-18°C (60-65°F).

 

It’s not just the room temperature that’s important to sleep well. The temperature in your direct sleeping environment (under the duvet) is equally important and should be as close to body temperature as possible. You are just one big fleshy hot water bottle so you will heat up your sleeping space as you slumber.  During the night, the body needs to lose heat and this is done mainly through the head and face which are the only bits that usually stick out from under the duvet. So a cool bedroom helps this heat loss.

 

If the room is too hot, it’s more difficult for your body to lose heat and this can cause disturbed sleep. Likewise, if the room is too cold the body has to work hard to maintain its optimal temperature and this too can disturb your sleep. It’s about getting the right combination of air temperature, duvet and bedclothes to achieve the best results. If it means you have to wear bed socks but keep the window open, so be it!

 

Hello darkness my old friend

Light is a signal to our body that it’s time to get up so it’s important to sleep in as dark a room as possible.  Heavy curtains or blackout blinds are a great investment if you want to sleep well. For little ones, this might prove a bit scary so nightlights are a good solution to help them feel safe and secure. If you and your partner prefer different light levels in the bedroom, invest in a sleep eye mask as a compromise.

 

Silence is a virtue

To sleep well, noise should be kept to a minimum. Try and remove anything from the bedroom that produces a constant noise at such a level that it disrupts your sleeping.  This might even include your bed buddy! Managing outside noise, however, is not quite as controllable.  If you can invest in double or triple glazing, great.  But for a less drastic solution, pick up some ear plugs that are suitable for sleeping in next time you’re at the chemist.

 

Finally…

Your bed should be extraordinarily comfortable – consider replacing the mattress every 8-10 years.  For more info on beds, have a look at our sleep zone blog ‘signs you need a new bed’.

Back to school sleep

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Getting back into a sleep routine for term-time might seem like a bit of an uphill struggle following a summer of late nights, holidays and days out. But it doesn’t have to be.

 

Why is sleep so important for children?

Children need more sleep than adults – an average of 10 hours per night.  Primary school children will need closer to 11 and teenagers slightly less. Sleep is incredibly important for a child’s mental and physical development. The more deep sleep they get (scientifically known as slow wave sleep) the better.  This is when the brain processes information and helps them remember and learn. Lack of sleep can lead to irritability and mood swings, behavioural problems including hyperactivity and cognitive problems.  These not only impact their ability to learn in school but can also prove distracting for classmates.

 

Back to school sleep routine

Days without structure can play havoc with sleep routines.  It’s therefore advisable to start getting stricter with bedtimes and morning wake up calls a week or so before they pull on their school uniform for a new year. The best way to get your child back into a sleep routine is with a steady transition.  Slowly reduce the amount of time they can stay up by 10-20 minutes a day until they’re back to normal. Avoid waiting until two or three days before school resumes!

It’s also important to have ‘wind down’ time where toys and electronic devices are packed away.  Create time for a bath, a warm milky drink and a night time story for younger ones.  Having this sleep routine is brilliant for helping a child relax and get ready to sleep well. The bed should be really comfortable and welcoming too.

 

With this in mind, here are our Sleep Well top tips for a great term time sleep routine:

 

Encourage regular exercise

Outdoor play, bike rides and trampolining are all great. Even ten minutes exercise a day can help children sleep better at night.

Avoid caffeine and sugar

Avoid products with caffeine and a high sugar content where possible. Don’t forget, chocolate contains caffeine so check the ingredients label.

Have a bedtime routine

Try and get into a regular bedtime routine.  Doing things in the same order each night before bed really helps programme the brain that it’s time for sleep.  A bath, bedtime drink of warm milk, brushing teeth then settling down for a story or to read is perfect.

Remove ‘devices’

Make sure the bedroom is a tech-free zone.  You’ll reduce distractions and exposure to ‘blue light’ which impacts melatonin production (the hormone your body produces to make you feel sleepy). If that’s not possible, try zoning the bedroom into sleep and play areas.

Create a restful sleep environment

You want a room that is dark, cool, quiet, safe and comfortable. Have a read of our blog post, The Ideal Sleep Environment for tips on how to do this.

Invest in a great bed

Make sure the bed is comfortable and supportive – so no springy mattresses! Just as importantly, make sure the bed is big enough.  Your child will seem to be ever-growing and the last thing you want is them cramped up at night.

Improve your sleep routine

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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.