Sleep Well

No More Counting Sheep

sleep routine

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. 

The Good Sleep Habit

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What you do before snuggling down for the night directly affects the quality of your sleep. In September we launched our Sleep Well Bedtime Routine kit to help all our lovely followers to get the good sleep habit as part of the national ‘Sleeptember’ campaign.

Create a habit in 30 days

If you do the same thing every day for 30 days, it soon becomes a habit. Download our bedtime routine ‘get ready for bed’ top tips and handy sleep tracker so you can keep an eye on how you’re doing. We’d love to hear your great night’s sleep stories. Tag @sleepwellmilk and #bedtimehabit and we’ll find you on social.  Cheers all and sleep well. x

 

Your FREE Sleep Habit Downloads…

 

Download: Get The Good Sleep Habit

Download: Get Ready for Bed 30 Top Tips

Download: Sleep Well Sleep Tracker

 

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…

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.

Avoid Clock Shock

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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 29th 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.

 

To nap or not to nap

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

 

In support of the power nap

Whilst naps will never make up for a poor night’s sleep, a short nap of just 20-30 minutes can help pep you up, both improving your performance and reducing the number of mistakes you’re likely to make during the day if you’re overtired. Psychologically, a nap also feels like a ‘treat’, providing much needed respite from a stressful day and improving your overall sense of wellbeing.

 

The downside of dozing

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

 

When to catch forty winks

So, how do you know if you should nap?

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

 

How to turn your nap from tepid to triumphant

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

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