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Blog

My child can’t sleep

11th October 2022 by Anita Leave a Comment

“My 5 year old boy used to be a fantastic sleeper, since he started school last year he wakes up to 5 or 6 times a night shouting for us saying he is scared, even if we are in the room with him he still wakes and says he is scared. We have tried everything and it is now effecting our mental health (we both work) and I want to help my son and allow him to sleep again. He has lost the ability to put himself to sleep and is very restless and fidgety. Any help and advice would be amazing please.”


Children’s sleep is often disrupted during times of change and transition and starting school is a very big change. It sounds like there is some anxiety that was triggered by starting school. Speak to your son about how he is finding school. Is there anything he is worried about? Ensure you spend quality time with him outside of school. 

Make sure he has a relaxing routine before sleep: a shower or bath, then reading to him with lights low. Talk to him about how he can settle himself in the night if he wakes: is there a favourite teddy he can cuddle. Give him a side light he can put on to reassure himself if he is scared of the dark. 

If the anxiety doesn’t settle down, speak to your GP about getting some specialist support. Or you could find a child sleep therapist who is trained by the children’s sleep charity. 

Click here for more information on children’s sleep issues.

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

Sleep and mental health

6th October 2022 by Anita Leave a Comment

Most people notice that if they haven’t had enough sleep, they are more irritable or feel low. Many studies have supported this with evidence that adequate sleep is associated with a better mood and more resilience to stress. What exactly does sleep do for our mental health?

What happens during sleep?

During the night we have different types of sleep: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is divided into three stages: stages one and two are light sleep and stage three is deep sleep.

During sleep the brain is very active. And what is going on depends on the stage of sleep you are in.

During light sleep, after a transition for wakefulness, experiences from the day are processed and consolidated into memory.  

During deep sleep the immune system is boosted as the body repairs and replenishes itself and clears out toxins from the brain. Deep sleep is also involved in the regulation of metabolism, hormone release and memory.

REM sleep is most closely linked to mental health.  This is when you do the bulk of your dreaming and it’s important for emotion regulation, learning and memory processing. Emotional experiences are reprocessed and consolidated into memory networks. Sleep deprivation or sleep disturbance affects your ability to consolidate positive emotional content.

With many mental health conditions, changes are seen with the amount of REM increasing or decreasing or the timing of REM onset changing.

Stress, anxiety and sleep

It’s a common experience to struggle to sleep if you are worrying about something. Worrying triggers the fight or flight response as the brain, mistakenly, prepares for danger. If your brain thinks you are in danger, your need for sleep is reduced as you must stay awake and be alert to protect yourself.

When you are in flight or fight mode, the sympathetic nervous system is in charge, leading to increased heart rate, shallow breathing, tense muscles and other bodily changes which make it very hard for you to sleep. To get to sleep you need the parasympathetic nervous system to be triggered, this leads to the relaxation response in the body, the mode you want to be in to sleep. You can encourage this with deep breathing from the belly or other relaxation exercises.

If you are going through something difficult or stressful, having problems sleeping is entirely normal and not something to worry about. Your body is in fact doing what it is supposed to do; reducing the amount you sleep to keep you safe from perceived danger.

Sleep and mental health conditions

Sleep is strongly associated with a number of mental health conditions. Around 70-90% of people with depression and anxiety disorders also struggle to sleep but hypersomnia, or sleeping too much, is also common in depression. Traditionally, sleep problems have been seen as a symptom of mental health problems. However, this view has been questioned with more recent evidence indicating that sleep and mental health have a bidirectional relationship: sleep can cause mental health problems but may also be a consequence of these problems, and this leads to a vicious cycle where one problem is reinforced by the other.

This makes intuitive sense. If you are feeling anxious or upset by something you probably will struggle to sleep. If you have a disturbed night of sleep, you are likely to feel more anxious or low the next day, leading to another night of poor sleep. On top of this, you may start worrying about not sleeping which then makes it harder to sleep, worsening your mood.

Studies have shown that sleep problems often appear before mental health problems start. Research shows that treating sleep issues can significantly improve mental health conditions while poor sleep is associated with poor treatment response for these conditions. When sleep problems remain after successful treatment of mental health problems, this often increases the likelihood of relapse.

Sleep is now thought to play a causal role in the development and maintenance of mental health issues. Therefore, treating insomnia can not only improve mental health conditions but may also prevent them developing and reduce the risk of relapse. However, separate treatment may be needed for mental health issues; we can’t assume that treating one problem will absolutely solve the other. But we can conclude that treating only the mental health condition and ignoring sleep problems is not a solution.

Christabel Majendie August 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, Featured, Sleep Expert

Why teens sleep later

28th September 2022 by Anita Leave a Comment

Most parents of teenagers remember a time when their child used to wake up early. There is a clear change in sleep timing in the teenage years, with children going to bed later, struggling to wake in the morning and sleeping later at the weekends. Why is this?

The drivers of sleep

Sleep is regulated by two systems in the body. Firstly, there is the circadian rhythm. This is an internal body clock which controls the timing of many bodily processes, including the release of a hormone called melatonin. Melatonin is a hormone produced in the brain to tell you it’s time for sleep. During the day, melatonin is suppressed, but in the evening, in dim lights it will start to be released. The clock is set to a 24-hour cycle but the timing of the clock varies from person to person, so we get sleepy at different times and the time we naturally wake is not the same.

The second system is the homeostatic sleep drive. This system works like a pressure cooker: when you are awake, sleep pressure builds up due to a metabolite called adenosine, a by-product of energy production. This sleep pressure becomes stronger the longer you are awake. Then when you sleep, the pressure is relieved, like steam being released from the valve of a pressure cooker.

These two systems work together to give you the right amount of sleep at the right time. Teenagers need more sleep than adults, with sleep experts recommending 8-10 hours every night. However, many teenagers struggle to get enough sleep due to the changes that occur to the biological drivers of sleep. During adolescence, hormonal changes affect these systems and the timing of sleep. The circadian rhythm becomes delayed so the release of melatonin happens later in the evening. In addition, the homeostatic sleep drive builds more slowly. Both these changes result in teenagers not feeling sleepy until later and finding it hard to wake up early in the morning.

Exacerbating factors

It’s important to understand that this change in sleep timing is driven mainly by biology. However, the picture is more complex because there are environmental influences that will exacerbate the problem. The timing of the clock is strongly influenced by the timing of light. The clock expects darkness at night and this allows the release of melatonin. The circadian rhythm needs light in the morning and during the day to keep it to time, as well as a reduction in light intensity during the evening.

When teenagers don’t feel sleepy in the evening, they want something to do. They often reach for their phone which is a light-emitting device. There are receptors behind the retina which can detect the brightness of light and this information is sent to the area of the brain where the “master” body clock sits. So light-emitting devices held close to the eyes have the ability to push the body clock later if used late at night. In addition, using a phone at night is a stimulating activity; social media, games and browsing keeps the brain alert. Before sleep it’s advisable to do non-stimulating activities like reading or listening to music to wind down.

The timing of when you eat is another “zeitgeber” or time keeper for the circadian rhythm. Eating breakfast helps to kick start the circadian rhythm. However, it’s common for teenagers to skip breakfast as they don’t have time in the morning and don’t feel hungry. The circadian rhythm also influences appetite so with a delayed circadian rhythm comes a lack of hunger in the morning. However, skipping breakfast and eating late into the evening can cause the circadian clock to drift later.

Most teenagers have to wake up for school far earlier than their natural body clock would dictate. This, combined with late nights, results in teenagers not getting enough sleep during the week. Several studies have shown that starting school later in the morning results in better academic performance, improved attendance, more sleep and better health outcomes, with little evidence that this results in later nights. The evidence is so strong that both the American Academy of Pediatrics and the Centers for Disease Control and Prevention have advocated for delayed school start times for adolescents.

What can parents do to help teenagers to get enough sleep?

It can be helpful to explain to teenagers how the sleep drivers change during adolescence. This acknowledgement can validate their experience: that they are not necessarily trying to go to bed late but are just not sleepy. Equally they are not being lazy in the morning but are really struggling to wake up early.

Agree a set bed time, eight to ten hours before the time they have to wake. Some research shows teens get more sleep if their parents set a firm bedtime. Try not to deviate too far from this bedtime at the weekend and reduce Sunday lying in to just an hour more than usual.

Encourage them to not use their phone in their bedroom or to put it on flight mode at least one hour before bed, explaining the rationale for this. Discuss alternative ways to wind down before sleep like reading a book or magazine or listening to something with the lights low. Discourage homework too late into the evening, allowing at least an hour to wind down.

Explain how caffeine can cause problems getting to sleep if drunk too late in the afternoon or evening and provide alternatives (although not ideal, non-caffeinated fizzy drinks at least will not affect sleep).

Getting outside in the morning can really help to promote sleep later so walking to school is a good idea, if possible. If not, some outside time in the morning is advisable, such as breakfast outside.

Anxiety and problems with mood can negatively affect sleep so be there to talk about any stresses or problems your child is going through. Speak to a doctor if you feel mental health problems are behind any sleep issues.

Rather than setting rigid rules for them, encourage teenagers to take ownership of these behaviours by explaining why sleep is important and the effects of sleep deprivation. Sleep affects so many things so choose what is important to your child: health, mood, academic performance, athletic ability.

Christabel Majendie August 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

Sleep relaxation techniques

16th August 2022 by Anita Leave a Comment

Most people experience sleep issues at some point in their lives. This might be problems getting to sleep or waking in the night and not being able to get back to sleep. Often these sleep issues resolve after a few weeks but it’s helpful to have a few strategies you can use during these times of sleeplessness.

Sleep issues are commonly triggered by stress or anxiety, change or uncertainty. Under these conditions, the body’s stress response is activated. This leads to a number of bodily changes controlled by the sympathetic nervous system, including increased heart rate, rapid and shallow breathing, and muscle tension. To sleep, you need the opposite state. This is known as the relaxation response, which is controlled by the parasympathetic nervous system. This is when your heart rate slows down, your breathing becomes deeper and your muscles relax.

Relaxation techniques are designed to help switch on the relaxation response. By doing so, the body and mind is in a much better state to drift off to sleep.

Deep breathing

Often called diaphragmatic breathing or belly breathing, this simple exercise can be used in its own right or as a foundation for other more complex techniques. Start by putting one hand on your chest and one on your belly. Notice how you are breathing and which hand moves: is it the one on the chest, the one on the belly or both? If you are stressed, you may notice you breathe more from the chest, but you can also get into the habit of shallow breathing and do it even when you are not stressed. Or you may notice your hand on your belly moves more which normally indicates you are relaxed.

Now imagine a balloon in your belly which you need to fill up with your breath. When you do this, the neck of the balloon will not expand much so your chest will stay relatively still. Your belly however, will rise and fall as the balloon inflates then deflates.

Aim to breathe out for a little longer than the inbreath and squeeze all the old air out using your abdominal muscles. Counting the breath can help keep it regular and also to stay focused on the exercise. If you count in your head, you will block your working memory system which will reduce any racing thoughts. Pick the numbers that suit you: maybe four, five or six seconds in, then five or six seconds out. Do this for a few minutes. With practice, you will notice you feel calmer both physically and mentally.

Progressive muscle relaxation

This exercise involves systematically tensing then relaxing different muscle groups around the body. This makes you more aware of where and when you are holding tension in your body, for example during the stress response, and then how to switch off that tension.  

Start by taking some slow, regular, deep breaths for a few minutes to begin your relaxation. You can use the word ‘relax’ on the outbreath. After a few minutes, turn your attention to your face. First tense up the muscles by clenching your jaw and closing your eyes tightly. When you do this pay attention to the muscles around your eyes, your cheeks, your mouth and your whole face. Notice the tension in these areas, hold it for about 8-10 seconds, then relax and switch off the tension. Now pay attention to how these muscles feel when they are relaxed. Notice how there is now no tension, the muscles feel comfortable and heavy. Spend about 20 seconds in this relaxed state. You can use your deep breathing to deepen the relaxation.  

Next move onto the shoulders and repeat the sequence of tensing and relaxing by pulling your shoulders up towards your ears. Then do the same with your hands by making fists and finally your legs by flexing your feet up towards your head and pushing your calf muscles downwards. Remember your breathing, which can help you to relax.

Finally spend some time being aware of your whole body, noticing any areas that haven’t fully relaxed. Imagine any tension leaving that area, like a stream flowing out of your body, out through your toes or finger tips.

Imagery

This technique involves remembering a peaceful place you have been to in the past. Again, it’s helpful to start with some deep breathing for a few minutes. Then recall your peaceful place, maybe a beach, a mountain scene or somewhere in nature. Use all your senses to bring your image alive: remember exactly what you could see, what you could hear, anything you could taste or smell. Recall the temperature, what you touched and how that felt, what you were wearing. Spend a few moments on each sense.

Mindfulness

Mindfulness exercises are not actually relaxation exercises. Mindfulness involves being aware of the present moment without judgement. This can lead to a relaxed state as you are less focused on worries and negative thoughts. There are masses of mindfulness resources available on the internet.

As a simple exercise to try, start by paying attention to your breath. Notice what happens as you breathe in and when you breathe out. Pay attention to the muscles that tense and relax, the air that comes into your body and out of your body. You can count your breath if you like to stay focused.

Then focus on one sense at a time, listing what you notice. Run through any sights (or images or colours behind your eyes if closed), sounds, smells, lingering tastes in your mouth. Then notice what your body is in contact with: the feel of your clothes against your skin, the feel of the air, your weight on the chair or bed, your feet against the floor.

Points to remember

Find the exercises that work best for you. If you don’t get on with one, try another.

If your mind wonders off, just acknowledge this has happened and bring your attention back to the exercise.

These exercises need some practice like any skill you acquire. Try them in the day or evening, so you are familiar with the exercises if you need them in the night.

It’s best to practise them out of bed initially to become familiar with the feeling of relaxation. Remember if you do them in bed, you are doing these exercises to relax, not to force yourself to sleep. If you are relaxed, you are in a better position for sleep. If you get frustrated because you feel the exercises are “not working,” stop and do something else to relax your mind and body.

Christabel Majendie August 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

Beat the heat

25th July 2022 by Anita Leave a Comment

Sleep Well on hot days

In spring and summer, we all have those nights when we’re tossing and turning unable to sleep because of the heat. As we’ve covered the basics in our past post ‘Summer Sleep‘ now what?, here we bring you some of Team Sleep Well’s favourite summer sleep hacks for when you’ve exhausted all other options.

Beat the heat with our top tips

Keep your bedroom dark throughout the day

In order to keep where you choose to rest your head cool, stop sunlight getting in. Close the curtains, blinds or shutters before you head to work to avoid the sunlight heating up your room. As mentioned in our ‘30 top tips‘ during the night the body needs to lose heat. A cool bedroom not only keeps you cool when trying to drift off but also aids this heat loss.

Make a water spritzer

If you can find an old spray bottle then up-cycle and fill with cold water to mist yourself before you sleep or if you wake in the night. It’s always refreshing to mist your face and body when you’re feeling hot and doing this just before you sleep is no different. In fact, in doing so you lose heat as your body helps with the evaporation process, giving off excess heat and allowing the water molecules to escape into the air.    

Put your pillowcase in the freezer

Move over peas, we need to keep our head cool! If you can remember to pop your pillowcase in your freezer a few hours before bed, it can do wonders for your sleep quality. By giving your head an extra cool environment as you drift off, your body doesn’t have to work as hard to decrease your body temperature. The sleep foundation states that losing body temperature is a natural part of your sleep cycle, so think of this as the helping hand that helps your head.

Keep your hands and feet cold whilst you sleep

Did you know that you can lose heat through your hands and feet? To speed this process up, help your body temperature ease into its optimum sleeping temperature. If you haven’t used them up in your G&T, wrap some ice cubes in a tea towel or muslin cloth and hold in your hands or place by your feet to keep them cool. 

Have some cold cherries before bed

You may have seen this lovely fruit pop up in our recent post ‘bedtime snacks‘. But they can also help you beat the heat if eaten fresh from the fridge. They may be small, but they are mighty and pack a punch of melatonin. This natural hormone helps naturally calm your mind, ensuring you’re in the right state of mind before your bedtime routine. Whilst eating them straight from the fridge keeps you cool as you wind down.

Drink a cold glass of Sleep Well

We may be biased but the proof is in the carton. Join the many others that are sleeping well during a heatwave thanks to our delicious bedtime drinks. Simply grab a carton from your fridge 30 minutes before bed and sip into a slumber to keep you cool and help you drift off naturally in the heat. 

As grateful as we are to have the sunshine, we all need our eight-a-night so we hope our top tips to beat the heat help you sleep naturally. Happy sleeping, with love Sleep Well x

Filed Under: Blog

Sleeping positions

6th July 2022 by Anita Leave a Comment

Is there a good or not so good position to sleep in?

Ever wondered if you could improve your sleep just by switching sleeping positions. Is sleeping on your side better if you have digestive issues? Can sleeping on your front give you neck problems?

We all have a lot of questions surrounding sleeping positions. In this post we’ll look at whether there’s such a thing as a good or not so good position to ensure optimum sleeping conditions.

The Sleep Foundation states that the main thing to consider with regard to sleep position is healthy spine alignment. The healthy aspect is straight alignment of your spine from your hips to your head.

What sleeping positions are there?

The three main sleeping positions include lying on your back, sleeping on your front or resting on your side. Each of these positions then have a certain form that you naturally roll into when you sleep. Which one do you adopt?

🪂 The free fall – you hug your pillow whilst lying on your stomach

💂‍♀️ The soldier – you ‘plank’ whilst asleep… arms by your side with your body in perfect alignment lying on your back.

⭐ The starfish… put your hands up if you like Sleep Well! This one’s where you sleep on your back with your arms up by your pillow.

👶🏽 The fetal – where you curl up in a ball. We all have the tendency to revert back to childhood, so it’s understandable some do so whilst sleeping.

🪵 The log – on your side with your arms and legs straight. If you can do this you have a great centre of gravity.

🫂 The yearner – waiting for an embrace with your arms stretched out in front of you whilst lying on your side.

The benefits of back and side sleeping positions

For those of you that sleep on your side, you are in the majority. This position has a number of benefits which include a reduction in snoring, back pain relief and comfort for pregnant sleepers. It also gives great spinal alignment. This is aided by a good pillow in-between your knees and another for your head.

If you prefer to sleep on your back then your neck may thank you. Misalignment of your spine is avoided by sleeping this way. It also provides a natural way to decongest your nasal passage. Additionally it’s good for winding down mentally before falling asleep. You naturally feel relieved when you essentially ‘sink’ into your pillow, feeling a real sense of relief and calm.

The ones to watch of back, side and front sleeping

If you fear for the day that your body naturally ages, then avoid side sleeping. This position squishes your face more, stretching and pulling against the pillow, which can increase your chances of wrinkles.

The most obvious downside of sleeping on your back is snoring! If you are worried about you or others snoring then it’s best to change things up with your sleeping position, or leave the room with your hearing intact. Another downside to this position is the force of gravity. Some people can find it harder to breathe and feel the pressure on their organs, causing discomfort and disruption to your sleep cycle.

If you manage to fall asleep on your front it’s worth noting that your body will be working overtime to breathe. The pressure of your overall body weight is put on your rib cage to defy gravity and push outwards against your mattress in order to take a breath. Front sleeping can also have an adverse effect on your spinal health as it naturally curves to accommodate your pillow height. You’d also have to sleep with your neck twisted (unless sleeping on a massage table with a face hole…check you out!) in order to breathe, leading to poor spinal alignment.

What’s the verdict?

There are many different sleeping positions and forms in which we sleep. The most common and a favourite within Team Sleep Well is side sleeping.

However, no matter what position you choose to sleep in it’s best to still stick to a bedtime routine. We’ve got some great ideas on how to ‘get the good sleep habit‘ in our FREE downloadable PDF.

As always, listen to your body. If you find yourself waking up in the night because you’re in pain or wake up with a niggling ache then this could be down to your sleeping position. Just like any habits, they can be broken and healthier positions adopted. So although it may seem odd and not as comfortable at first, try to ease yourself into a different sleeping position with your spinal health at the forefront of your mind.

Now is the time to invest in your sleep. Get a good quality mattress and pillow and, if you need that extra little nudge to get you to sleep in your new position, then you’ve always got Sleep Well to enjoy thirty minutes before bedtime.

Happy Sleeping, with love Sleep Well x

Filed Under: Blog

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