The theme for World Sleep Day yesterday (17th March) was ‘Sleep is Essential for Health’. Poor sleep can negatively impact our heart health, along with many other areas of our physical and mental wellbeing.
Prioritising your seven to nine hours shut eye every day is one of the best things you can do to support your health. During sleep, our body gets to work helping us to recover both mentally and physically, which helps us feel energised, alert, and ready for the day.
Sleep isn’t something to overlook, so here are some tips for helping to improve your sleep:
Limit caffeine
Who doesn’t love a morning cuppa? Whilst a small amount of caffeine early in the day is unlikely to impact our sleep, caffeine can stay in our blood stream for many hours after consumption.
This can negatively impact the quality of our sleep and ability to fall asleep. So, say no to caffeine after lunch!
Turn off the screens
Melatonin is our sleepy hormone, and we need to allow our body to produce lots of it to ensure a good night’s sleep. Bright lights in our environment can reduce the production of melatonin, specifically the blue light from computer screens, tablets, and mobile phones.
Try switching off screens an hour before sleep time and read a book or have a bath instead.
Spend time outdoors
Research shows that simply being inside during the day, rather than spending time outdoors, reduces our melatonin production at night by 50%!
Grab your trainers and hit the pavement for a walk or run outdoors for at least 20 minutes every day.
Create a routine
Humans are creatures of habit, and we thrive on routine. Creating a bedtime ritual can help signal to our bodies that it’s time for sleep.
Try to choose low stimulation activities like reading, listening to music, or even having a cup of (caffeine free!) tea such as camomile.
After much needed time to relax with family and friends over Christmas, getting back into your routine in the new year can be quite the challenge, specifically when it comes to working out. In fact, research shows that one third of Brits admit to doing no exercise at all in December, so it’s vital to start the preparation early.
However, it doesn’t need to be so difficult – experts at Fitness Volt have highlighted five tips to ease yourself back into a workout routine after the festivities.
Set specific times
Scheduling your workout time is a simple yet effective step. Getting back into the right frame of mind after the Christmas buzz is just one of the ways you will have to readjust, and it can certainly take its toll on you. So, without a gym schedule, it’s likely that you will make plenty of excuses to not partake in any exercise. Consider your day-to-day schedule and choose your workout slot based on where you have the most free time – this way, you can mentally prepare yourself as well as avoid any excuses that you are too busy. Plus, a planned exercise slot will ensure that your workload won’t take over, as it’s a given that you will be getting back into a busy work routine, too.
Don’t overexert yourself
While pushing yourself is usually encouraged in fitness, it’s sensible to not push yourself to the extreme, particularly after some time away from exercise. Whether it’s weightlifting or cardio, doing too much exercise can lead to overuse injuries including muscle strains and tendon injuries, thus making you a lot less capable of meeting your fitness goals. After some time off, it’s natural to not be able to lift as heavy or run as far – so it’s crucial to not let it discourage you, as you will soon gain your ability if you stay consistent with your exercise. As well as this, overdoing it can lead to a burnout in the early stages and make you dread a workout as opposed to enjoy it. If you feel yourself giving up, try to commit to five minutes and finish your workout if you don’t feel capable of doing anymore; but with this five-minute rule, it will likely motivate you to do more.
Personalise your workout
Fitness lovers aren’t necessarily all gym-goers. In fact, there’s plenty of ways to workout which don’t involve the gym – and this is key for making it an enjoyable part of your routine again. If you’re a nature enthusiast and wish to do more cardio exercises, go for a run – or even a walk – at your local beach, local park, or even around your neighbourhood. Alternatively, if you’re into strength training but don’t enjoy the gym atmosphere, invest in equipment such as dumbbells and kettlebells to work out from the comfort of your own home.
Partner up
Finding a friend with similar fitness goals is beneficial for many reasons, one being that it acts as motivation after some time away. For the days that you don’t feel like exercising, a fitness partner can motivate you to get ready and get it done – plus, during a workout, your partner can even push you to take it to the next level, such as lifting a slightly heavier weight or increasing the incline setting on the treadmill. Having a partner can also keep you accountable to stay on track of your fitness plan, and recognise any goals that are yet to be met. Better yet, it makes it a time to socialise so that you look forward to it more, not to mention your partner can spot you to make your workout safer.
Set short term goals too
It’s always important to think of the long-term result; doing so allows you to plan your workout and figure out which exercises are best suited to your needs. However, having only a long-term goal can become frustrating when you aren’t seeing progress straight away, and can even result in you to give up completely – which is especially easy to do when you’re trying to get back into your routine. Therefore, it’s vital to set goals over shorter timeframes that are manageable, as well as not just focusing on your appearance. For example, you may wish to become stronger, so a short-term goal for the end of a month could be to increase your squat load by 20 kilograms.
A spokesperson from Fitness Volt has commented: “When it comes to Christmas, the last thing that needs to be on our minds is working out – it’s a time that we wish to be spending with family and friends, and it’s important to make the most of that. However, it can be difficult to find our motivation to get back into it from some time off.
Thankfully, there are simple steps that can increase your ambition again as well as make your workout more enjoyable to ensure that you can stick to your fitness routine in the new year and, as a result, enjoy the Christmas festivities without feeling guilty.”
The research was conducted by Fitness Volt which is a comprehensive online resource dedicated to Strength Sports, from healthy eating to exercise and everything in between.
· Historic city centre hotel partners with sleep specialist Donna Fairley to create a recipe for the ideal winter’s night sleep as the UK prepares for clocks to change
· InterContinental Edinburgh The George has also worked with independent Scottish perfume house, Jorum Studio, to create a new bespoke scent – featuring Scottish botanicals of lavender and gorse – to help guests drift off
· Guests will also have access to in-room yoga sessions from Hot Yoga Edinburgh, to relax the mind and body
· The room add-on service is bookable from 30 October when clocks change to Greenwich Mean Time for winter
Travellers to Edinburgh will have even sweeter dreams from October at InterContinental Edinburgh The George, as the luxury hotel launches A Moment of Tranquillity aimed at helping guests to unwind and get a great night’s sleep in time for the season changing.
The historic city centre hotel has worked with a selection of local partners to develop the ultimate relaxation package, which will launch on 30th October to coincide with the clocks changing.
Partnering with behavioural sleep expert Donna Fairley, a Cognitive Behavioural Therapist for Insomnia from Sleep Consultancy Ltd in Edinburgh, the hotel has gathered expert tips on counteracting issues that the changing seasons can bring to slumber, to create the new room add-on package.
InterContinental Edinburgh The George has also worked with Scottish perfume house Jorum Studio to develop a signature scent, which will be spritzed during a luxury turndown service.
Jorum was established in 2010 by Euan McCall as one of Scotland’s first fragrance houses. In 2019, Euan launched Jorum Studio with his partner, Chloe Mullen, and the pair have been building a new, world-class perfume making industry in Scotland from their base in Edinburgh’s charming Stockbridge. Jorum crafts everything in-house, creating innovative and eclectic fragrances with the highest quality materials.
The new sleep-inducing room spray is named after the winter Celtic Goddess Cailleach, and encapsulates the soothing scents of chamomile, jasmine, ylang ylang, lavender and raspberry. The luxurious soft musk-based fragrance also features gorse, in a nod to the Scottish landscape that has inspired much of the interiors of the luxury property.
Meanwhile, to help guest clear their minds before sleep, yoga studio, Hot Yoga Edinburgh, has provided a bespoke aromatherapy yoga class and morning wake-up routine, available for guests to view in room.
Instructor Allison Harrison will guide guests through a restorative series of gentle seated and standing positions to help clear the mind, relax the body and reduce stress levels.
Michael Martin, General Manager at InterContinental Edinburgh The George, comments: “We know that whether you are travelling for work or play, sleeping well can help you to have a far more successful and enjoyable trip.
“Our specially curated Moment of Tranquillity package will help guests relax and enable them to have the dream stay in any of our splendid rooms.
“Everyone wants to get the most from exploring beautiful, historic city destinations like Edinburgh and our new offering will allow guests to wake up refreshed after a peaceful night sleep, ready for the day ahead.”
Behavioural sleep specialist, Donna Fairley, comments: “Autumn is a wonderful time for long nights, curling up with cosy blankets and relaxing by the fire. Getting a good night’s sleep in winter should seem like no problem.
“However, for some people, winter can wreak havoc on sleep quality and quantity, particularly when we set our clocks back one hour for daylight saving time. If you’re busy and travelling, perhaps even more so.
“During the first few days after setting the clocks back, you will also notice that it’s bright outside in the mornings and becomes dark at an earlier time each evening. If you’re one of those people who finds that these colder, shorter months mean more tossing and turning at night it may be because fewer hours of daylight in the winter can have a big impact on your sleep-wake cycle.
“There is no single fix for everyone but there are great sleep hygiene tips available. These scientifically validated tips have been included in ‘A Moment of Tranquillity’ to help visitors get the best night’s sleep possible in the luxury surroundings of InterContinental Edinburgh The George.”
Donna’s top tips and strategies for practicing good sleep hygiene:
1. Establish a consistent routine, try and keep a regular bed and wake time, including at the weekend, as this can help prepare you for time changes.
2. Get sunlight exposure as soon as you get up. Get outdoors in the morning, soon after the sun comes up. If that’s not possible, try to at least sit by a window during the first few hours of daylight.
3. Caffeine should be consumed in the morning as it can enhance performance. Caffeine consumed within six hours of bedtime can disrupt your sleep cycle. Avoid alcohol close to bedtime. Alcohol has a sedative effect and will make you fall asleep quickly, but it has been linked to poor sleep quality and duration.
4. In the evening, dim lighting is important. The bedroom should be as dark as possible with black-out blinds and lined curtains. When you are ready to sleep, the room should be so dark you cannot see your hand.
5. The bedroom should not be too hot; the ideal temperature is around 18 degrees Celsius. A drop in room temperature should start around two hours before you go to sleep, coinciding with the release of the sleep hormone melatonin.
6. If you tend to be a worrier, factor constructive ‘worry time’ into the early evening but not too close to bedtime. Try to think about what went well that day. Have a to-do list for outstanding tasks for the following day, so that when you waken during the night, you can reassure yourself that everything is in hand. Let it go!
7. Relaxing scents and fragrances can help you unwind.
8. Have a hot bath or shower two hours before bed, using scented oils to help you unwind. This will not only help you to relax but will initially raise your body temperature which will then fall and thereby optimise the natural effects of melatonin.
9. Practice stretching before bed. Yoga has been proven to initiate and allow for a deeper, more relaxing sleep.
10.With its soothing and mildly sedative effect, chamomile tea prior to bedtime can help with sleep.
InterContinental Edinburgh The George is perfectly nestled in Edinburgh’s old town. Each of its rooms and suites sit above the city bustle with a colour palette matching the Scottish landscape of Highland glens to forest ferns and mountain heathers.
Luxury interiors with homely design touches including throws, bathrobes and black-out curtains, make it the ideal spot for a restful night this winter.
A Moment of Tranquillity is a pre-bookable luxury turndown service, using the bespoke Jorum scents and includes access to Hot Yoga Edinburgh’s evening and morning classes, Byredo bath products, and warm chamomile tea served just before bedtime to help guests fully relax.
Building on the advice from sleep expert, Donna, the hotel’s housekeeping team will pre-set the room temperature to 18 degrees for guest arrival, to help them unwind from the moment the step inside the hotel. Guests can also dd a gentle morning wake-up call.
Guests booking Moment of Tranquillity are being offered an exclusive 20% discount at Jorum Studio, to explore the perfumery during their stay, and find their ideal winter scent.
A Double Classic Room starts from £170. To arrange Moment of Tranquillity on a visit to InterContinental Edinburgh The George, email edinburghthegeorge@ihg.com.
Some great Back to School advice from Parent Club Scotland
It’s a big week ahead for most kids with the return to school and childcare settings.
If your wee one is going back or starting school for the first time you might be wondering …”how on earth are we all going to be up and ready in the mornings?!”
Mornings can be stressful at the best of times and even more so if you have been out of your normal routine during the summer.
Here are some simple, practical reminders of how we can free up a bit of time in the mornings by planning ahead the night before. (We all know these things are helpful already but handy to have them front of mind again if needed!)
For more advice and support on getting the kids prepared for a new routine again:
Excellent advice from the National Wellbeing Hub …
The majority of Covid restrictions in Scotland have now been lifted. For many this will signal the beginning of the end of the pandemic, and a return to ‘normality’.
For some of us though, this is going to be an anxious time. We might be feeling anxious about going out, meeting friends, or going back into offices without the previous social distancing measures that were in place. This reaction is normal, and there are some simple things that you can do to help yourself.
If you’re worried about going back to the office speak to your line manager – they should be able to reassure you about what will be in place to keep you safe when you return.
Equally, if you’re going to be working from home for a little longer and are concerned about the impact this is having on your mental wellbeing, raise these concerns.
If you’re worried about getting back into ‘normal’ life, talk to friends, family or trusted colleagues about how you’re feeling. You might find they share your concerns – support one another through these times.
Most places are going to feel busier, but with cafes, pubs, restaurants, and shops more accessible, outdoor spaces like parks and public gardens may be that bit quieter.
You might feel more comfortable easing yourself back into things by meeting people outdoors to begin with. Just because we can meet more people in more places doesn’t mean that we have to. Take things at your own pace and build up confidence gradually.
The pandemic has taught us all how to keep connected at a distance, and to develop creative ways of keeping ourselves entertained. Just because things are opening up again doesn’t mean we can’t continue with some of these things.
When you are out and about, try to keep in mind some of the things we still have to keep us safe from the virus such as wearing a face covering in shops and on public transport. Most of us will now have had both doses of the vaccine. While this won’t make you invincible, it does make it much less likely that you will catch Covid and that the severity of illness is lessened.
Think about your breathing. Taking slow, deep breaths, in through the nose and out through the mouth, as you’re walking out the house. Have a listen to this 10-minute guided relaxation podcast.
Keep a routine. Regular sleep and activity will help you feel more in control. If you’re having difficulty sleeping, try Sleepio.
Be kind to yourself and other people. We’ve never had to deal with a situation like this before, so don’t be hard on yourself for the way you’re feeling. Try not to be too hard on others either. It can feel frustrating seeing people slip back into the ‘old normal’, but remember, restrictions have been tough for everyone and we will all feel differently about the easing of restrictions.
Try one of these apps. Daylight or Feeling Good are very helpful for managing anxiety, and Silvercloud has a number of programmes to help reduce stress and build resilience. Visit the Free apps and online programmes page of this site for details on how to register for these.
