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Bedtime snacks

27th May 2022 by Anita Leave a Comment

Who doesn’t love a late night snack? We love ’em! Here, Anita from Team Sleep Well shares some sleep-friendly bedtime snacks and tips for ensuring a great night’s sleep.

From avocado toast to grilled turkey, there’s a whole range of bedtime snacks you can eat if you get peckish before hitting the hay that won’t affect your digestion.

To eat or not to eat? That is the question
Anita, Sleep Well

The do’s of bedtime snacks

I’ve always loved avocado on toast, whether for breakfast, lunch or dinner. This lovely vibrant fruit is a great natural way to kick start your bedtime routine. You get a huge dose of potassium before bed which can help induce sleep.

If you’re a meat lover like me, you’ll be happy to know you can also have a protein fix before bed. Turkey contains tryptophan and is low in fat, so there’s less strain on your digestive system before bed. Whether your a simple grill and salt, or would like something a little more adventurous like The Recipe Critics ‘Asian Turkey Lettuce Wraps‘ (just ensure you leave out the chilli and onions before bed!) why not give a Turkey a chance? They’re for life, not just for Christmas.

Peanut butter and banana can be a great quick fix when you need a little pick me up to quieten those cravings. With bananas being another great source of potassium, they not only help you feel fuller for longer but are a peel-and-go snack. Easy peelsy.

For those of you that are a looking for an extra healthy go to, look no further than the humble cherry. They may be small, but they are mighty and pack a punch (a bit like me) of melatonin (not so me). This natural hormone helps calm your body, ensuring you’re in the right state of mind before your bedtime routine.

The maybe nots…

After a long day at work or having caught up with friends you may want a quick food fix rather than slaving away in the kitchen. However, there a few things to avoid with regard to bedtime snacks.

It may be obvious but it’s best to avoid high fat meals. Fried food, like a greasy kebab or burger (although this is very tempting after painting the town red) leaves your body working overtime to digest through the night.

Although not technically a snack, alcohol can lull you into a false sense of sleepiness. If you need to drink, try to in moderation otherwise your sleep will be disrupted as you toss and turn through the night.

Spicy food and citrus fruit are a natural irritant to the digestive system. So, rather than put up with a noisy belly all night, it’s best to stay away from these when you want to ensure you have a great sleep.

Ever wondered whether vegans have it better when it comes to snacking the right way before bed? Check out our previous blog post ‘Do vegans sleep better‘?

Whatever you choose to eat, the best thing to do is not overload your stomach before bedtime. Give your digestive a chance to rest after a hard day’s work. Milk is another natural way of inducing sleep and a great ‘snack’ to have before bed. Here at Sleep Well we’ve created some delicious bedtime drinks to help you unwind and send sleep cues to your body that it’s time to switch off and relax.

Happy sleeping. With love, Sleep Well x

Relaxing Music

20th May 2022 by Anita Leave a Comment

With many of us finding it hard to switch off from the day to day, ways to zone out and escape are as important as ever. Our new recruit in Team Sleep Well, Anita, has pulled together some of her favourite bedtime playlists of relaxing music perfect for unwinding, switching off and forgetting the worries of the day.

I love sleep. My life has the tendency to fall apart when I’m awake, you know?
Ernest Hemingway

From acoustic sets, to spaced out electro vibes, there’s something out there for everyone on Spotify.

1. Sleep in the Rainforest

This one took me back to travelling around Costa Rica and Malaysia. It’s calming, yet heightens your senses giving you the perfect platform to enter in to a world of travel as you sleep.

2. Best Sleep Songs

A firm favourite of mine; an eclectic mix of current pop, so you can hum along as you drift off.

3. Peaceful Sleep

One for those that want to completely zone out and listen to something instrumental.

4. Sleep Electronic

An out of this world perfect playlist for those seeking escape.

5. Acoustic Sleep

As obvious as the title is, a playlist made for laid-back, guitar loving listeners with a mix of current and timeless classics.

Headphones, earphones or a good old fashioned speaker?

When you want to finally zone out and forget the troubles of your day, the most important aspect to reaching this state is being comfy. Which begs the question, how should I listen to relaxing music whilst in bed trying to drift off? As always, this is down to personal preference, but the least intrusive option is a speaker. Whatever you choose, always try to avoid a screen that emits blue light. You can always set a ‘sleep timer’ on your devices to turn off the music after a set period of time. This way you avoid racking up your energy bill, as well as the need to look back at your device to turn it off.

Switch off tech. Anything that emits blue light that’s going to delay your body from releasing the sleepy hormone melatonin, including TV, laptop and phone.
Get the good sleep habit, Sleep Well

I can’t just jump straight into bed, put on some relaxing music and fall asleep, so what can I do?

Don’t worry, we don’t expect you to be able to wave a magic wand, pop on a playlist of relaxing music and miraculously forget all your troubles and wake up the next day feeling like a new person (although that is the dream).

Here at Sleep Well, we’ve got you covered with our easy to read ‘Get the good sleep habit‘ download. It provides you with six easy tips on how to get into the best mindset before sliding into bed and hopefully drifting off. One of them includes a tale as old as time, mostly used as part of a child’s bedtime routine… drink warm milk before bed. The tryptophan in milk produces the happy chemical serotonin in your brain that boosts health and wellbeing and helps regulate your body’s sleep-wake-cycle. If it’s good enough for your bundles of joy, then why not for us adults?

With our three delicious bedtime drinks you can sip away on a glass of warmed goodness before donning your PJ’s (or birthday suit, no judgement here), putting on your favourite sleepy playlist and drifting off. Our planet-friendly easy pour 500ml cartons, give you two nights’ sleep in a single pack and with a dairy free and vegan oat drink too there’s something for everyone! Browse our shop online or pop into your local Holland & Barrett store to purchase yours today.

Happy Sleeping with love, Sleep Well x

Sleep FAQs

1st February 2022 by Sam Leave a Comment

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.

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.

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.

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!

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:

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.

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.

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.

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.

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.

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.

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…

The Good Sleep Habit

1st February 2022 by Sam Leave a Comment

What you do before snuggling down for the night directly affects the quality of your sleep. It’s critically important that you get into a routine, for both your physical and mental health.

How to Create a Good Sleep habit in 30 days

If you do the same thing every day for 30 days, it soon becomes a habit.

Your bedtime routine should include:

🌜Sticking to the same bedtime hours
🌜Getting ready for the next day the night before to reduce stress
🌜Switching off tech an hour before bedtime
🌜Having a warm milky drink
🌜Write a journal to calm your mind
🌜Make your room as dark as possible

Download: Get The Good Sleep Habit

30 Top Tips for helping you relax and prepare for sleep:

🌜Set a time for bed
🌜Prep your breakfast
🌜Keep it loose
🌜Have a warm milky drink
🌜Check the forecast
🌜Tidy up
🌜Write a journal
🌜Get ready for tomorrow
🌜Write a To Do list
🌜Wipe off the day
🌜Turn the lights down
🌜Plan to be active
🌜Keep it quiet
🌜Colour it in
🌜Draw the curtains
🌜Go to the loo
🌜Be grateful
🌜Fill your memory jar
🌜Set an alarm
🌜Pamper yourself
🌜Spritz your pillow
🌜Read a book
🌜Have a bubble bath
🌜Check the temperature
🌜Brush your hair
🌜Switch off tech
🌜Listen to calming music
🌜Breathe deeply
🌜Practice mindfulness
🌜Stretch it out

For all the details on our Top 30 Tips, download: Get Ready for Bed 30 Top Tips

Finally, you can also download our handy sleep tracker so you can keep an eye on how you’re doing. We’d love to hear your sleep stories. Tag @sleepwellmilk and #bedtimehabit and we’ll find you on social.

Download: Sleep Well Sleep Tracker

Cheers all and sleep well. x

Do Vegans sleep better?

14th January 2022 by Sam Leave a Comment

There are many reasons why a vegan diet can be good for you (as well as the planet). If you are eating healthily and ensuring you get a balance of essential nutrients, then it is a diet rich in antioxidants and vitamins. Many vegans report they not only have more energy, but they also sleep better.

Meat proteins can be difficult to digest and can have an impact on sleep, while plants can contain high levels of good sleep-inducing nutrients. However, while you are switching over to a vegan diet, or are just trying it out for Veganuary, you might find you struggle to sleep. This is particularly the case if you switch abruptly.

One of the reasons is that when we are hungry, our bodies produce a hormone called ghrelin which creates food cravings. If you’re usually a meat eater and you’ve committed yourself to Veganuary, it is likely you might have some cravings for food which you would normally have eaten. A grumbling tummy can keep you awake, but you should be careful about what you snack on just before you go to bed. Certain foods will keep you awake or give you disturbed sleep.

Bedtime snacking the vegan way

If you want a late-night snack before bedtime, then the best foods are those containing the amino-acid tryptophan. Our brains use this to convert into serotonin and melatonin which regulate our sleep. Melatonin helps you to fall asleep. In some countries, it is prescribed in pill form for jet lag and other sleeping issues. Serotonin regulates mood and anxiety levels, impacting your levels of restlessness and therefore disturbed sleep, and it helps you wake up refreshed. It’s therefore essential for a good night’s sleep that we have adequate amounts of both.

Bedtime snacks that boost melatonin and serotonin

Nuts are particularly high in tryptophan and are a source of protein, which means a handful of nuts can curb hunger.

Oat milk. Cows’ milk is high in tryptophan, which is why having a warm milky drink before bedtime can help you get to sleep. But if you’re a vegan then the good news is that oats and therefore oat milk are also high in melatonin producing, tryptophan. Sleep Well oat milk drink also contains the natural herb, Valerian, which has been helping us get to sleep for almost 2,000 years. So it’s a double whammy of vegan friendly sleep-inducing goodies.

What bedtime snacks should you avoid for a good night’s sleep?

Anything high in sugar
Caffeine drinks
Alcohol as it will give you disturbed sleep
Anything high in fat – so don’t eat a plate of greasy chips just before bedtime!

Can a vegan diet affect your sleep?

Those following a vegan diet often find themselves lacking in Vitamin B12, which is only found naturally in meat, eggs, fish and dairy products. There have been some studies which link low B12 to insomnia, as well as anaemia, weakness, memory loss, depression, and nerve problems. It’s essential that vegans are aware of the need to eat fortified foods, and/or take a vitamin B12 supplement. The Vegan Society has some good information, and you should seek medical advice if you are unsure.

If you’d like to boost your Veganuary sleep, pick up a three pack of our delicious Oat Sleep Well either instore (nationallly in Holland & Barette) or online here: BUY SLEEP WELL OAT

Make Sleep Your New Year Resolution

7th January 2022 by Sam Leave a Comment

If you’re thinking about a healthier start to the new year, then make sleep your new year’s resolution. Scientists and doctors agree that it’s one of the keys to good mental and physical health. If you’re wanting to lose weight it can also help with that too.

The post-Christmas sleep hangover

Many of us have fallen into bad habits over Christmas and New Year. We’re not just talking about eating and drinking too much. Socialising and binging on holiday TV means we stay up later and have a nice lie in. While we all need a rest, changing our sleeping patterns by a few hours has the same effect as jet lag. This results in tiredness, poor concentration and motivation, and disrupted eating habits. This is because you’ve disrupted your own internal clock – your circadian rhythm.

If this sounds like you then you need to read our blog on The Good Sleep Habit. With a great, and free, downloadable bedtime routine we’re here to help get your body back in synch.

Does getting good sleep help you lose weight?

Yes, according to the scientists. So if having a trimmer figure is one of your resolutions, ensure you are sleeping well. Research suggests that there is a positive link between good sleep and healthy body weight. One of the reasons involves how our body transmits the message that it’s hungry. Some studies suggest that lack of sleep increases your appetite, and that it also makes you crave foods that are higher in calories and carbohydrates. Other studies indicate that sleep disorders impact your metabolism, the rate at which you burn calories, and can lead to weight gain. Less sleep might also simply mean that you’re awake and able to consume more food. If you can’t get to sleep late at night, or are waking in the early hours, you might turn to comfort food.

Finally, some research also indicates that if you are on a diet, insufficient sleep can restrict the diet’s effectiveness to lose fat. Having an unhealthy lifestyle, staying up late, being inactive and eating lots of comfort food means poor sleep and diet go hand in hand. But there’s clear evidence to suggest that if you sleep well and keep to a regular bedtime routine it can help battle the bulge and prevent obesity.

Download: Get The Good Sleep Habit

How do good sleep habits make you healthier?

Apart from your weight, getting good sleep has plenty of other health benefits. It keeps your immune system active for one thing, which we all need during a pandemic. During sleep your body repairs itself and produces what it needs to keep healthy. Poor sleep is also linked to an increased likelihood of getting dementia. A Harvard Medical School study found that getting less than five hours’ sleep at night made you twice as likely to develop dementia. While another study in Europe concluded that less than six hours sleep gave you a 30% increase in dementia risk. Other studies also suggest it increases the risk of diabetes and heart problems.

Sleep and its impact on motivation and mental health

The post-Christmas winter months are tough enough at the best of times, without the added stress and restrictions from Covid. Many people suffer from Seasonal Affective Disorder due to the lack of sunlight, which in turn disrupts sleep. Ensuring you have a regular bedtime routine and adequate sleep will help you with your mental and physical state. A recent John Hopkins study found healthy men and women whose sleep was interrupted throughout the night had a 31% reduction in positive moods the next day.

There’s no doubt that depression and insomnia go hand in hand. But it’s not clear which one comes first. What the doctors do recommend is that you should treat both symptoms if you want to be well. There’s no point trying to treat your depression if you continue to have poor sleep.

Practical ways to make sleep your new year resolution

If you do the same thing every day for 30 days, then it soon becomes a habit. You can download our bedtime routine now to help you improve your sleep in 2022.

Bedtime routine top tips include:

Sticking to the same bedtime hours
Getting ready for the next day the night before to reduce stress
Switching off tech an hour before bedtime
Having a warm milky drink – especially if it’s got natural sleep enhancing herbs like Sleep Well milk
Write a journal to calm your mind
Make your room as dark as possible.

We also have a downloadable 30 tips for getting ready for bed. Download it today for the best chance to make sleep your new year resolution.

All the Sleep Well team wish you a good, healthy sleeping 2022