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How to Sleep Well over Christmas

12th December 2022 by Tamsin Smith Leave a Comment

It’s not just children who get over excited at Christmas time. Adults are also prone to a little overindulgence and stimulation, which can leave us struggling to get to sleep over the festive season. So how do we sleep well over Christmas?

Why is it difficult to sleep at Christmas?

Before we work out how to get a good night’s sleep at Christmas, we need to figure out what is likely to be causing festive insomnia.

Many of us are busy socialising with friends and family, which can mean over-indulgence with food, alcohol, and caffeine. Then there’s the stress of worrying if we have remembered everyone’s presents or got Christmas lunch organised. We also tend to stay up late because it’s the holiday season and there’s some good films on TV, or parties to go to. Lots of late nights and lack of sleep might then result in you wanting to have a lie-in and that disrupts your sleep patterns. All these factors can add together and create disturbed sleep.

Tips for how to get a good night’s sleep over Christmas

Avoid too much alcohol

Excess alcohol will impact your sleep. Researchers have found it changes the normal sleep cycle. It can make your sleep shallower and increase your heart rate, which means less time spent in REM sleep when your body is repairing itself mentally and physically. So, while many of us fancy an extra tipple with our friends and family, beware, because it could be impacting your sleep. Also, watch out that you don’t mistake that tired feeling after a few vinos, as a sign you are going to sleep well. Alcohol might make you initially feel more drowsy, but it will cause you to have a more disturbed sleep later on.

Keep your bedtime routine where possible

We’re not going to suggest that you don’t have some festive fun, whether that’s socialising or binge-watching Christmas movies, but if you start having difficulties getting to sleep, then maybe you should pay some attention to your bedtime routine.

We’re all slightly different in terms of how many hours sleep a night we need, but in general terms an adult should be getting between seven and eight hours sleep, although some might need up to nine, while others will be happy with a little less. Teenagers require more, as any parent of a teen will tell you! If you are going to bed much later than you would usually, and/or lying in later because you’re not getting up for work, then you could find it impacts your natural routine and your sleep suffers as a result. Pull your bedtime routine back in synch and your sleep will thank you for it.

If part of your problem is that you’re away from home visiting friends and relatives and in a strange bed, you might find it helps to take your own pillow and duvet with you. There are also plenty of earplugs on the market should you be in a place that is noisier than you’re used to, or forced to sleep near to a snorer, so plan ahead.

All three flavours of sleep well in a cosy setting
Avoid caffeine before bedtime

There are several ways you can be over-stimulating your brain before bedtime. The first is by ingesting stimulants such as caffeine. We’ve already mentioned how alcohol can impact your sleep quality, and we all understand the effects of caffeine, and yet so many of us will go out for a meal and end it with a coffee. Sometimes we’ll double whammy it by making it an Irish Coffee. Caffeine blocks Adenosine, which is a substance we have in our bodies that makes us feel sleepy. While the hour after you’ve drunk it is the worst, it stays in your system and studies have shown it having an impact for up to six hours afterwards.

Remember also that it’s not just coffee that contains caffeine. Tea also has it at a slightly lower level than coffee, and a serving of Pepsi or Coke, can contain as much as a cup of tea in terms of caffeine. If you do fancy having a coffee to round off your meal, then make sure it’s a decaf and be aware of what mixers you are putting into drinks or what soft drinks you’re consuming. It’s easy to think we are avoiding one insomnia culprit, only to discover we’ve swapped it for another.

Avoid Tech

The other way that we can over-stimulate our brains is by too much blue light. Many of us will take our phones or iPads into the bedroom and be using them right up to the moment we turn out the lights. It’s recommended that you don’t use any devices for between thirty minutes and an hour before bedtime. The reason is that they emit ‘blue light’ which can trick your body into thinking it’s still daytime. This includes not having a TV in the bedroom. Remember that if you’ve been given a sleep tracker to monitor and improve your sleep, those screens count too!

Have a milky drink with natural herbs

The Royal College of Psychiatrists has a leaflet called, ‘Sleeping Well’, and they recommend that people, “try something milky or herbal” before bed. Sleep Well is the perfect choice because it is totally natural. Using whole milk and honey as a sweetener, it also contains the herb Valerian which has been helping people to sleep for over two thousand years. The Royal College recommends that using Valerian to help you sleep works best if you take it every night for two or three weeks, so make sure you include Sleep Well as part of your bedtime routine. Suitable for all the family, it’s available in vanilla, chocolate and oat ready to drink cartons.

Don’t let Festive Stress ruin your Christmas

Christmas can be a stressful time, but it’s important to get any festive preparations into perspective. If you have forgotten to stuff the turkey, it’s fine. Nobody is going to remember that by Boxing Day. The festive period is a time to enjoy and relax, so focus on the positives and allow yourself some relaxing activities before you go to bed. Listen to some music, have a bath, read a book, and keep the bedroom for sleep and time with your partner.

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

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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

Night owl or early bird? 

9th December 2022 by Anita Leave a Comment

Chronotypes: night owls, early birds and social jetlag.

Often it seems there is a moral judgement made about bedtime and risetime. There is that old English proverb that says “Early to bed and early to rise makes a man healthy, wealthy and wise.” Recently there has been a lot of hype promoting getting up at 5am as being the answer to success but how true is this claim?

The truth is that going to bed early and waking early may suit some people, but others struggle to do this. While it might feel like you choose your bedtime and risetime, there is actually a strong biological drive behind this choice. This refers to your chronotype: your body’s natural inclination to sleep at a certain time. Recent research shows that chronotype is strongly influenced by genetics with morningness and eveningness characteristics linked to specific genes. For this reason, it is very hard to change your chronotype, although it will alter across the lifespan, going from a tendency towards morningness in childhood, to eveningness in teenagers, then slowly advancing in the adult years back to morningness in later adulthood.

The chronotype is closely linked to the circadian rhythm. This is the internal body clock that regulates the timing of sleep and other bodily processes (for more info click the following link, why teens sleep later). The circadian rhythm can be shifted by light and following a strict sleep schedule. So, it is possible for someone who is naturally a night owl to eventually get to sleep and wake up earlier than their natural inclination if they regularly follow this routine. However, they may not feel they are at their best until later in the day.

What is your chronotype?

You probably already have a sense of your chronotype. If you are not sure, think about when you would wake or go to bed on a day you are completely free to plan, with no work or other commitments. This might be at the weekend or on holiday. There are several online questionnaires to help you determine your chronotype, the most reliable being the Morningness-Eveningness Questionnaire and the Munich Chronotype Questionnaire.

Night owls represent evening types and early birds or larks describe morning types. However, chronotypes exist on a spectrum, similar to height, with most people falling between these two extremes. The morningness-eveningness questionnaire refers to extreme morning types, moderate morning types, intermediates, moderate evening types and extreme evening types.

Variation in chronotype is thought to have occurred through natural selection to reduce the dangers that come with sleeping, such as risks from predators or environmental dangers. Hunter-gatherers shared the task of staying watch during the night to reduce this risk.

While differing chronotypes may be an advantage in hunter-gatherer populations, modern life tends to have social schedules that interfere with individual sleep preferences for many people, with early starts for school and work.

Social jetlag

Social jetlag occurs when someone’s social clock is misaligned to the circadian rhythm. This can lead to feelings of jetlag such as tiredness, dysregulation of appetite, problems sleeping, lack of concentration and sleepiness during the day. Social jetlag is seen when there is a difference in sleep timing between work or school days and free days. This leads to a large sleep debt building up during the week followed by catching up on sleep on weekends, with the latter sleep being at a time more dictated by chronotype than social schedule. This discrepancy is normally more extreme with late chronotypes.

Chronotypes, social jetlag and health

Various studies have looked at chronotype, performance, physical and mental health. Findings suggest morning types perform better academically, most likely due to the fact they get more sleep, experience less social jetlag, feel more alert in the morning when school starts and show higher attendance.

Eveningness is associated with a higher risk of mental health issues such as anxiety, depression, impulsivity, anger and substance use such as nicotine, caffeine and alcohol. In addition, this chronotype is associated with increased risk of type 2 diabetes, obesity, sleep apnea, and metabolic syndrome. These associations are very similar to those seen with sleep deprivation and are therefore likely to be due to irregular and insufficient sleep caused by wake times not suited to late chronotypes, rather than the chronotype itself.

This has led to scientists suggesting work and school schedules should be adapted to chronotype as much as possible, in order to improve workers and adolescent health. While there has been a shift towards flexible working hours, a UK feasibility study found moving school start times to be unpractical, although there has been some success in America, with late school start times leading to improved academic performance and attendance.

How to minimize social jetlag

If you have a tendency towards extreme eveningness be aware that certain behaviours can enhance this effect and worsen social jetlag. Try to stick to fairly regular sleep and wake times, seven days a week while also aiming for seven to nine hours of sleep (eight to ten hours for teenagers); get outside in natural daylight soon after waking; eat some breakfast; aim to exercise in the first half of the day and not in the evening; avoid naps after 3pm; don’t eat too late in the evening, avoid bright lights and light emitting devices in the hour or two before bed; avoid caffeine eight to ten hours before sleep; and avoid stimulating activities such as work or computer games in the hours before bed.

Christabel Majendie November 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

Sleeping with a racing mind

15th November 2022 by Anita Leave a Comment

How to manage your racing mind and get a good night’s sleep

Most people can remember a time when they have struggled to sleep because of a racing mind. This classic symptom of insomnia, referred to as hyperarousal, is common during times of stress. It may even be accompanied by the frustrating experience of feeling tired before going to bed but then feeling wired when your head hits the pillow.

A racing mind can be due to stress or anxiety but it is more likely to occur if you have not prepared well for sleep. You may need to make some changes to your usual bedtime routine to calm your mind as well as manage any stress you may be holding.

Worry Time

Scheduling worry time teaches your brain to deal with your stressors during your waking hours so you are less likely to ruminate about them in bed. Set aside 10-20 minutes in the early evening (not close to bedtime) to go through your worries. Write a list of issues then what you can do about these problems and when you will deal with them. Think about the day you have had and anything you are left worrying about. Think about what is coming up tomorrow and anything you need to add to your to do list. For big problems, break these down into manageable steps and schedule a time to deal with the next step.

Have a notebook by your bed, to capture any additional worries you think of when heading to bed. If you notice you are worrying in bed, remind yourself these thoughts are not helpful for sleep and you have a set time to go through any problems tomorrow then distract yourself with some relaxation techniques (see below).

Dim the lights

Light has the ability to suppress melatonin, the hormone that helps you to know when to go to sleep. Dimming the lights an hour before bed should be part of your bedtime routine as bright light at night can keep you alert. Use lamps instead of overhead lights and avoid light-emitting devices in this time.

Disconnect and wind down

Not only are light-emitting devices problematic because of the effect of light on the sleep systems, what you do on these devices tends to be mentally stimulating and can contribute to a racing mind. Sleep is not like turning off a light switch. You need to take time to relax before sleep. If you work up until bedtime or are racing around doing tasks, you are setting yourself up for a racing mind when you try to sleep. Reading the news, can also set off worries while social media and browsing information on your phone can keep your brain alert. Aim to finish work at a reasonable time to allow yourself to relax in the evening and have a set time, an hour before sleep, when you turn off electronics. Then stick to non-stimulating activities like reading, listening to something, meditation or a jigsaw.

Relaxation techniques

As well as helping to relax the body, relaxation exercises can help with a racing mind. Deep or diaphragmatic breathing involves a slow, regular breath from the belly. Progressive muscle relaxation is a sequence of tensing then relaxing different muscle groups around the body while working with your breath. Visit our previous post, ‘relaxation techniques to help you sleep‘ for more information on these techniques.

Going to bed when you are sleepy

Sometimes people may experience a racing mind because they are not ready to go to sleep. The timing of sleep is controlled in the body by two biological systems, the circadian rhythm which is your internal body clock, and the sleep homeostat which balances wakefulness with sleep. If you go to bed too early, these systems may not allow you to sleep. By going to bed when you feel sleepy -tired (eyes feel heavy and you feel you might nod off), you are less likely to have a racing mind and are more likely to get to sleep. This may be later than your usual time so continue to wind down in dim lights.

No clock watching

It’s tempting to check the time when you can’t sleep but this can enhance the racing mind. Clock watching leads to thoughts about how long you have been awake, how many hours you have left to sleep and how you must get to sleep soon. These thoughts can cause anxiety and frustration, emotions that don’t pair well with sleep. If you really can’t keep the phone out of the bedroom, at least keep it out of reach so you can’t check the time. Position clocks so you can’t see them in bed or remove them from the bedroom completely.

Caffeine

Caffeine is a stimulant; it suppresses sleepiness and keeps you alert. It has a long half-life so it takes a while for it to be broken down in the body. If you are experiencing a racing mind at night, try cutting out caffeine ten hours before bedtime.

Keep the bed for sleep

If you do lots of things in bed like browsing on the phone, checking emails, watching TV, drinking cups of tea, the purpose of the bed becomes confused in your brain. You want to keep the bed for sleep (sex is the only exception) so these things become associated together.

For this reason, it’s also a good idea to get out of bed if you are struggling to sleep for more than an estimated 20 minutes (remember no clock watching). Do something relaxing, in dim lights until you feel sleepy then head back to bed.

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

Filed Under: Blog, Sleep Expert

Avoid Clock Shock

1st November 2022 by Sam Leave a Comment

The clock change: it happens twice a year, every year and yet it still seems to unsettle and confuse us. Come rain or shine, each March and October, we’re scratching our heads trying to work out whether we’ll receive the mystical gift of an extra hour in duvet-land or if we’re about to be robbed of our prized beauty sleep. At least our all-knowing iPhones never get confused, meaning we have no excuse for being late to work!

TIME TO CHANGE THE CLOCKS

The UK reverts to Greenwich Mean Time at 2am on Sunday 30th October, when all the clocks are turned back to 1am. Remember this idiom to help you: Spring forward, Fall back. The clocks always go forward an hour on the last weekend in March in spring and go back on the final weekend of October in autumn.

WHY DO THE CLOCKS CHANGE ANYWAY?

American President Benjamin Franklin first came up with the idea to change clock times whilst in Paris in 1784. He suggested that if people got up earlier when it was lighter, then it would save on candles. The idea first arrived in the UK after Coldplay singer Chris Martin’s great-great-grandfather, the builder William Willett, thought Britons were wasting valuable morning hours during the winter. In 1907, he published a leaflet called The Waste of Daylight, encouraging people to get out of bed earlier.  His successful campaign resulted in the Summer Time Act 1916 and we’ve been springing forward and falling back ever since.

GET OUT AND SOAK UP THE DAYLIGHT

So it’s time to say bye-bye to summertime for another six months, but it’s not all bad. Relish those extra 60 minutes in bed and remember the mornings will also be lighter, so make an effort to make the most of this time.  Getting out and enjoying the daylight really can help to combat sleepiness and winter sadness.

Most importantly, don’t forget to pay homage to the darkest and finest day of the year for sleeping, Thursday 21st December, when there will be just seven hours and 49 minutes of daylight. The sun rises at 8:03am and sets at 3:53pm, so be grateful for a valid excuse to get to bed – you can regain the lost wakeful hours during the longest day of the year next June, when you’ll get 16 hours and 50 minutes of daylight.

TIPS FOR ADJUSTING TO THE HOUR CHANGE

  • When the clocks first go back, mornings are lighter so ensure bedrooms are kept dark with blinds or curtains.
  • Alter bedtime gradually over the few days beforehand to adjust to the new time. This will minimise the impact on your body’s circadian rhythm.
  • Maintain bedtime routines. Get ready for bed in the same order e.g pyjamas on, teeth brushed, bedtime story.
  • You know the drill on this one: try and turn off all screens at least an hour before bedtime.
  • Enjoy a warm, milky drink like Sleep Well to encourage sleepiness and avoid stimulating food and drink just before sleep.
  • Make sure all the clocks are correct.

GO WITH IT

For many, the October clock change marks the beginning of winter and this often symbolises a significant change in our routine and daily activities. Long gone are the heady days of summer, when strolls at dusk and post-work picnics frequent the agenda. It’s the season of board games, roast dinners and pyjama Sundays. So, eat heartily, dress warmly and get friendly with Netflix. It’s an important time to rest and recuperate, flow with nature’s cycles and slip into a gentle hibernation mode, making the most of those cosy, early nights and the simple joy of sleeping well.

Filed Under: Blog Tagged With: autumn, bedtime, bedtime routine, Clock change, GMT, sleep, sleep routine, Sleep Well, summer, Winter

Sleep and the menopause

27th October 2022 by Anita Leave a Comment

Complaints about sleep quality are one of the most common symptoms of the menopause, affecting 39-45% of women perimenopausal and 35- 60% postmenopausal.

Women report more sleep complaints and are more likely to have insomnia compared to men at all stages in their lives. One of the major influences on women’s sleep is hormones. Hormones affect sleep during puberty, the menstrual cycle, pregnancy and in the menopause transition. In the perimenopausal years, huge changes in hormones start to occur, together with a change in neurotransmitters, the chemicals that transmit messages in the brain.

Changes to estrogen

The level of reproductive hormone, estrogen, fluctuates then reduces from the perimenopausal years onwards, which leads to hot flashes. In order to get to sleep and stay asleep, your core body temperature drops and this triggers a release of melatonin, the hormone that tells your body it’s time to sleep. For this reason, sleep hygiene advice suggests sleeping in a cool room. When hot flashes happen at night, the increase in temperature can cause an awakening as well as making it very hard to get back to sleep.

Changes to progesterone

Progesterone, is another reproductive hormone that plays a role in initiating and maintaining sleep. Progesterone promotes sleep by its effect on GABA, a neurotransmitter that reduces activity in the brain and nervous system. The change in levels of progesterone that starts in the perimenopausal years leads to problems inhibiting brain activity that is essential for sleep.

Changes to neurotransmitters

There are many chemicals in the brain that influence mood. When estrogen levels are low, this affects the production of serotonin which can lead to feelings of depression. The level of neurotransmitters, dopamine and norepinephrine, are also affected by changes in estrogen. An imbalance in these hormones can lead to anxiety, commonly seen during the menopause.

There is a bi-directional relationship between mood and sleep, with low mood and anxiety affecting sleep, and sleep problems affecting emotion regulation. 

Furthermore, estrogen affects the level of cortisol, a stress hormone that influences mood and sleep. When estrogen drops, cortisol levels increase, leading to problems with anxiety. When we sleep, cortisol levels drop so sleep is directly affected by the change in this stress hormone. But all the neurotransmitters mentioned above also play a role in sleep.

Other factors

There are some differences seen in the mechanisms that drive sleep in women compared to men. The circadian rhythm, the internal body clock, is a bit more variable in women and often the circadian period is slightly shorter, so this could make them more vulnerable to sleep issues. During the menopause, problems with circadian rhythm disruption occur, possibly due to changes in melatonin, causing problems with the timing of sleep.

Age is a major factor. Sleep problems unfortunately increase as we get older for both men and women. This is because the systems that regulate our sleep weaken and melatonin production reduces, resulting in more fragmented sleep and more problems initiating and maintaining sleep.

During the menopause changes in hormones and neurotransmitters lead to higher risk of developing the sleep disorders obstructive sleep apnea and restless leg syndrome. These both can significantly disrupt sleep, the former by interfering with breathing during sleep and the latter with uncomfortable sensations in the legs at nighttime that can only be relieved by movement.

What can women do to help prevent sleep disturbance?

There are several medical options that may help but also several behavioural influences that can make a big difference. It’s helpful to remember that, although there are clear biological changes occurring in the menopause transition, our behaviours influence our neurotransmitters which then influence how we feel and our ability to relax and sleep.

Hormone replacement therapy, antidepressants and sleep medication can reduce symptoms of menopause, reduce hot flashes and sleep disruption. If you want to explore these options, speak to your doctor about risks and benefits.

There is growing evidence that soy-based foods can reduce menopausal symptoms and improve sleep quality as they contain phytoestrogens. Try out soya milk and yogurt, tofu and edamame beans. For supplements containing phytoestrogen, there is some evidence that ginseng and black cohosh can help, but more research is really needed for conclusive evidence.

There is good evidence that yoga helps to reduce menopausal symptoms and improve sleep quality. The evidence for acupuncture is promising but is limited and more research is needed.

Lifestyle factors

Lifestyle factors can make a huge difference. Avoid caffeine eight to ten hours before sleep and nicotine one hour before bedtime, limit alcohol and avoid heavy meals two hours before bed. Be aware of spicy or acidic foods which can trigger hot flashes. Reduce fluid intake in the few hours before bed to avoid trips to the bathroom at night.

Regular exercise can benefit sleep but avoid intense exercise two hours before bed to allow your body temperature to cool down for sleep. Gentle stretching completed two hours before bedtime may help as can a warm bath as both these can gently increase the body temperature which leads to a drop prior to bedtime.

Sleep in a cool room (16-18 degrees) and use layers of bedding, made from natural fibres, to regulate body temperature at night. Use “sweat management” bed clothes or none at all and have a change of clothing by the bed with a glass of water to prepare for hot flashes.

Avoid using your bedroom excessively to relax in the evening or during the day and avoid working in the bedroom. Electronics are best kept out of the bedroom to reduce cognitive arousal and light, both which can negatively affect sleep. For more tips on how to improve your sleep routine, click here.

If you struggle with a racing mind or anxiety, try writing down your thoughts in a worry journal in the early evening but then make sure you wind down for at least an hour before sleep with some relaxing, non-stimulating, activities.  

If you are still struggling to sleep despite all of this, you could try a course of Cognitive Behavioural Therapy for Insomnia (CBT-i). A wealth of research shows that this treatment improves sleep in most adults, including women going through the menopause transition.

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

Filed Under: Blog, Sleep Expert

Children’s bedtime cough

11th October 2022 by Anita Leave a Comment

“I would love some understanding on my children’s bedtime cough, which disturbs them at least 50 % of nights. They are 3 & 2, we don’t smoke and have tried all sorts of remedies such as cold mist humidifiers & air purifiers. We have no pets. They don’t seem to cough in the day unless poorly, but consistently cough most nights and they can’t sleep because of it. This even happens with naps.”


If the bedtime cough only occurs at night, there are a couple of possible explanations. Firstly it could be due to asthma as the drop in cortisol at night could trigger this. Secondly, it could be due to acid reflux which can worsen at night due to the horizonal position. Finally, it could be due to allergies (e.g. pets, pollen, dust).

I suggest speaking to your doctor first to investigate. If due to acid reflux, sleeping propped up with a pillow can help. Also not eating close to bedtime and avoiding fatty or acidic foods. If due to allergies, you can buy hypoallergenic pillows but also remember to wash duvets, blankets, pillows, cuddly toys and don’t let animals in the bedroom.

If you have a question for our sleep expert then send them over. Simply email [email protected] and we’ll email you directly with Christabel’s reply. To check out her other blog posts click here.

Filed Under: Sleep Expert Tagged With: bedtime, bedtime routine, children, parents

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