Sleep Well

No More Counting Sheep

Sleep Well

Improve your sleep routine

by Leave a Comment

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.

Get your Kids to sleep on Christmas Eve

by Leave a Comment

It’s sorely tempting to build up excitement for little ones on Christmas Eve but, for many parents (including some of us in the Sleep Well team) we just live to regret it. So, with quite a few decades of experience between us, here are our top tips to get your kids to sleep on Christmas Eve and give you some precious relaxation time.

10 tips to get your kids to sleep on Christmas Eve

1. Get outside and exercise

Yes, that old chestnut, but it works. Let them run around outside. The combination of fresh air and exercise will make them tired in a healthy way. Exercise physically tires you out and increases your need for sleep. It also releases endorphins which are the body’s natural feel good chemicals. More oxygen pumping around little bodies and brains also increases serotonin levels, which helps them feel calm and happy. Perhaps you might want to join them 🙂

2. Don’t have too many sweets or soft drinks

We obviously want our kids to have treats at Christmas, but don’t let them eat too much sugar. After the initial highs it can make them feel more drowsy. But studies have shown that, like alcohol, the sleep they have will be of poor quality and cause them to wake more easily and more often. Not what you want when Santa is about to arrive! Also, don’t forget that if you’re allowing your child a Coke or Pepsi soft drink, you’re also giving them caffeine and that will definitely keep them awake. One serving of many soft drinks contains as much caffeine as a cup of tea!

3. Make sure they’ve eaten properly

If the excitement has meant they’ve only picked at their food during the day, give them a little snack before bedtime. Something that is healthy and not full of sugar or too rich. Going to bed with an empty, gurgley tummy might cause them to wake up again because they’re hungry.

4. Do some calming activities and turn off screens

Give them some colouring to do an hour or so before bedtime and make sure they’re not using screens for an hour before sleep. Concentrating on something calming like colouring, will help them wind down. The blue light of electronic devices also fools our brains into thinking it’s daylight. By swapping the tablet or phone for a Christmas colouring in book, or jigsaw, you’ll be giving their brain the chance to gradually relax and realise it’s bedtime.

5. Give your kids a warm bath

Having a nice warm bath is relaxing for bodies and minds. Studies have found that having a warm bath around 90 minutes before bedtime helps people to fall asleep quicker and get better quality sleep. While you’d think the water is warming you up, in fact it’s increasing blood circulation and allowing your inner core to cool down. As our body temperature drops at night, that’s a signal to our bodies that it’s time for bed. The other thing to watch is that their bedroom isn’t too warm. If you’ve been stoking up the heating and the festive fire, and cooking mince pies all day, you might have increased temperatures in the house. A cooler room will make your child sleep more comfortably and will mean they’re less likely to wake up in the night.

6. Give them a milky bed time drink

Using nature to help your child feel sleepy is another good way to prepare them for bed. Scientific studies have found that warm milk before bed can improve sleep quality and help you fall asleep more easily. It’s down to the amino acid Tryptophan in milk which helps produce serotonin and melatonin. Sleep Well milk is suitable for all the family (not infants under 12 months). Not only does it contain whole milk, but it also contains valerian which has been helping people relax and sleep for centuries. It comes in chocolate and vanilla flavours and is a great bedtime treat. And there’s an oat variety for those who can’t drink milk.

7. Stick to routine

Routine is one thing that usually goes out of the window at Christmas time. But don’t let your kids go to bed too late or they’ll get overtired and struggle to get to sleep. If you’re away from home take favourite soft toys and pillows, maybe even their duvet, if you think it will help them settle. Don’t keep giving in to demands to stay up, just because it’s Christmas. You won’t be doing them any favours.

8. Read a story or listen to music

Reading them a story – a calm one – or letting them listen to an audio book or some music, is a great way to take their minds off the impending excitement and help them feel drowsy.  

9. Lie down and breathe

If they’re showing no signs of settling, lie down with them and just do nothing but breathe. They’ll benefit from having you close to them and feeling your relaxing heartbeat and breathing. Let’s face it, you could probably do with the lie-down anyway. Just don’t fall asleep and miss that Christmas special you wanted to watch live!

10. Reduce anxiety

Remember that some little ones might be a bit anxious about the thought of this big bearded man coming into their house late at night, especially if you’ve been telling them he doesn’t give naughty children presents. If you think about it, it could be a pretty scary prospect. As adults we’d be dialling the emergency services (especially if he was helping himself to our mince pies and Baileys!). So be careful you’re not using Santa as a threat and raising their anxiety levels rather than making Christmas eve fun.

Wishing you and your family a very happy and relaxing Christmas from all of us at Sleep Well HQ

We hope you get your kids to sleep on Christmas Eve.

Avoid Clock Shock

by 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.

Sleep FAQs

by 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.

 

  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

by 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?

by 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.

Sleep Well Vegan Oat Milk
Various nuts good for a vegan diet

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