Sleep Well

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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.

Sleep FAQs

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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.

 

  1. 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.

 

  1. 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.

 

  1. 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!

 

  1. 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:

 

  1. 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.

 

  1. 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.

 

  1. 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.

 

  1. 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.

 

  1. 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.

 

  1. 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.

 

  1. 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

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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

Make Sleep Your New Year Resolution

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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

Switch Off and Sleep Well

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

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

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

Summer Sleep

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Snoozing through the Solstice

The sun has reached its highest altitude of the year with the summer solstice and we’re celebrating at Sleep Well HQ with more than 16 hours of sunshine a day.  But, with these long, lazy hazy days of summer, many of us will struggle to sleep well.  It’s just too light outside! We wake up earlier because of the lighter mornings and the temptation is to stay up later. It just doesn’t feel right tucking ourselves into bed when the sun’s not yet set.

Melatonin is the naturally occurring hormone in our bodies that helps regulate our sleep and wake cycle. Our brains secrete more melatonin when it’s dark, sending signals to the body that it’s time to start winding down and getting ready for bed.  It’s melatonin that helps make us feel sleepy so it’s important to make your sleep sanctuary as dark as possible.

Darkness is your friend

When it’s time to sleep, make sure your room is as dark as possible. As well as investing in curtains made of thick fabric, buying blackout blinds to block light from the windows can make a huge difference.

Mask up

If you’re travelling or want an extra layer to make it even darker, pop on an eye mask. From cotton and silk to satin or polyester, eye masks are a great investment.  Top Tip: they’re also perfect if you want to have a nap in the day and don’t have time to reapply your makeup!

Let the air in

Sleeping with your window open to keep your room nice and cool is recommended but this can mean that pesky light creeps back in. Secure your blinds in place so they don’t flap and make sure you close your curtains fully; you get the benefit of cooler air without the light creeping in.

Turn it down

Keep the lights down if you get up during the night.If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.