Tag: sleep

Healthy Heart Tip: How does sleep impact your heart?

8 simple ways to get a more peaceful sleep

In today’s fast-paced, productivity-focused culture, it can be difficult to prioritise sleep, but what if sleep is the key to helping your overall health? Health and Wellbeing expert Amie Leckie shares how vital sleep is for your heart health.

Sleep is the foundation that underpins our health; if we aren’t well-rested, it is harder to make wise food choices or muster up the energy to exercise. The NHS recommends most adults need seven to nine hours of sleep per day. In the UK, over 37 million or 71% of people do not get this amount of sleep, with the average adult getting six hours and 24 minutes of sleep.

Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, says: “While we sleep soundly, our brains and bodies remain active, at one point in the sleep cycle our brain fires more rapidly than when we are awake.

“Sleep allows our bodies to repair cells and clean out toxins that may have accumulated in the brain. During sleep, we consolidate memories by processing and storing information we gather during our wakeful time. Sleep also impacts our metabolism, mood, hormone balance, immune function and disease resistance.”

How does sleep impact overall health?

Research has shown that sleeping less than seven hours a night is associated with various adverse health outcomes.

Increases our risk of obesity

Studies have found that individuals who regularly sleep less than seven hours a night are more likely to have a higher BMI (body mass index) and develop obesity than those who sleep more.

“Sleep plays a role in body weight regulation due to its effect on our hunger hormones,” says Amie. “Sleep deprivation disrupts the hormones ghrelin and leptin, which work together to regulate hunger and satiety. Generally, if you have under-slept you will crave high-calorie and energy-dense foods, usually cakes, biscuits, crisps, pastries, burgers, pizza and chips, which contribute to weight gain.”

Raises the risk of diabetes

Insufficient sleep has been linked to insulin resistance, which is a sign of type 2 diabetes. Insulin resistance occurs when cells do not respond effectively to insulin, leading to elevated blood glucose levels. Overtime, this can develop into diabetes. Studies have shown that even short-term sleep deprivation can impair glucose metabolism and insulin sensitivity.

Sleep impacts our mental health

Sleep is closely linked to mental health, with sleep disturbances being both a symptom and a cause of mental health disorders.

“Chronic sleep deprivation can lead to increased stress, anxiety, and depression. Conversely, these conditions can further exacerbate sleep problems, creating a challenging cycle for affected individuals. Prioritising sleep can improve mood, cognitive function, and overall mental health,” Amie says.

How does sleep affect your heart?

The above health concerns are all risk factors for heart disease, meaning if you experience one or more of the above, you are more likely to develop coronary heart disease.

Lack of sleep can also directly impact the cardiovascular system. A study published in the Journal of Clinical Cardiology in 2023 found that less than five hours of sleep a night is highly associated with an increased risk of a heart attack.

Blood pressure

Sleep is essential for regulating blood pressure, impacting our hormones. During restful sleep, our blood pressure naturally lowers, giving the cardiovascular system a much-needed break. Studies have shown that people who sleep for less than six hours a night can have steeper increases in blood pressure, and if you already have high blood pressure, poor sleep can make your blood pressure worse.

Inflammation

Chronic inflammation is a key player in the development of heart diseases and poor sleep has been shown to increase inflammatory markers in the body.

Amie explains: “Inflammation damages blood vessels, promotes plaque buildup, and contributes to atherosclerosis, a condition where the arteries become narrowed and hardened. This increases the risk of heart attack and stroke.”

Heart Rate Variability

Heart rate variability (HRV) is a measure of the variation in time between each heartbeat. A higher HRV indicates a healthy, responsive cardiovascular system, while a lower HRV is associated with stress and poor cardiovascular health. Sleep quality directly influences HRV, with poor sleep leading to decreased HRV and increased cardiovascular risk.

How do you get better sleep?

Understanding the impact poor sleep has on your health means it’s easier to make lifestyle changes to help ensure you have a good night’s sleep. Here are some easy tips that can change your quality of sleep.

Improving your sleep environment

We sleep better in a cool room, the ideal temperature is around 18 degrees Celsius and having a thermometer in your room can help you measure it. Our bedding also impacts how we sleep, by having bedding made from natural fibres, such as wool or cotton, can help regulate our body temperature to stay cool.

Having a dark room is also essential, you can invest in blackout blinds and remove standby lights that do not give out red light, as red light does not disrupt our sleep.

Limit your time spent on screens

The blue light emitted by phones, tablets, computers and televisions can interfere with the production of melatonin, a hormone that regulates sleep. Limiting screen time before bed can improve sleep onset and quality, try reading a book instead.

Avoid caffeine, alcohol and smoking

Caffeine and nicotine are stimulants that can disrupt sleep. Avoiding these substances, especially in the afternoon and evening, can help promote better sleep. Caffeine stays in the body long after it has been consumed and can disrupt sleep, even after six hours after drinking a caffeinated beverage, half of the caffeine is still present in your body. Alcohol, while not a stimulant, also negatively impacts our sleep, lowers our HRV and decreases the amount of deep sleep we get.

Avoid eating before bed

Eating a large meal close to bedtime can delay the onset of melatonin release, meaning we don’t feel as sleepy before bed. Eating or snacking in the hours before bed can lead to poor-quality sleep. Try to avoid eating for at least two hours before bed, if you need a bedtime snack, opt for something light that will hopefully have minimal impact on your sleep such as a banana and some yoghurt.

Increase your physical activity

Regular physical activity has been shown to improve sleep quality. However, try to avoid vigorous exercise close to bedtime, as it can be stimulating.

Getting morning light and outdoor time

If you struggle to fall asleep, getting outside as soon as possible after you wake up may help. Getting natural daylight into our eyes can help to set our circadian rhythm by letting our bodies know it is time to wake up. Also, spending more time outdoors during the day positively affects our sleep that night.

Reducing stress and anxiety

Chronic stress and anxiety can significantly impact sleep quality and our ability to fall asleep. Incorporating stress management techniques, such as mindfulness, deep breathing, yoga, and even journaling before bedtime can improve sleep.

Keep a diary

If you are someone who struggles with sleep, download our Food & Movement Journal, where you can keep track of meals and physical activity. Here you can log your quality of sleep, and it can be useful to identify patterns affecting your sleep.

Sleep is a critical component of health and well-being, influencing body weight, chronic disease risk and cardiovascular health. 

Download our Sleep Hygiene Checklist to help you get started on creating a perfect bedtime routine, you can stick it to your bedroom wall or bathroom mirror, somewhere you will see it regularly to remind you.

In a world that often values productivity over rest, it is crucial to recognise that good sleep is not a luxury – it is a necessity.

Here’s Why You’re Waking Up Early This Week

As the clocks went back this past weekend, many people are noticing an early start to their mornings. Naplabs, a leader in sleep wellness, has partnered with a top sleep expert to explain why the recent time change could be responsible for these pre-dawn awakenings and how to adjust.

According to sleep experts Naplab, the main reason for this shift is “the body’s natural circadian rhythm, which becomes temporarily out of sync during time changes.” The extra hour gained over the weekend has thrown internal body clocks slightly out of balance, causing people to wake up earlier as their bodies adjust.

“Whenever clocks change, it can take about a week for our internal clocks to readjust,” explains Naplab. “For some, the shift to waking up earlier is amplified by stress, screen exposure, and modern lifestyle demands.”

Here are five expert tips from our experts to help you adjust to the recent clock change and get back on track with restful sleep:

Ease into Evening Relaxation: Spend 30 minutes before bed winding down with a calming activity, like reading or meditating, to help your body recognise it’s time to sleep. This supports your circadian rhythm in adjusting to the new time.

Get Natural Morning Light: Expose yourself to natural light soon after waking to signal to your body that it’s morning. This helps reset your internal clock, particularly during the shorter autumn days.

Avoid Screens Before Bed: Limit screen exposure at least an hour before bedtime. The blue light from devices can suppress melatonin, the hormone that promotes sleep, making it harder to drift off.

Gradually Adjust Bedtime: Go to bed 10-15 minutes later each night if you find you’re waking up too early. This gradual shift will help your body adjust to the time change more smoothly than a drastic schedule alteration.

Stick to a Consistent Routine: Aim to wake up and go to bed at the same time each day, even on weekends. This consistency helps your internal clock stabilise, leading to more refreshing, uninterrupted sleep.

In addition to the recent time change, factors like exposure to evening light from screens and high-stress levels can contribute to early wakefulness. Naplabs recommends a few tips for resetting your sleep schedule, such as limiting evening screen time, using blackout curtains to prevent early light exposure, and practicing relaxation techniques before bed.

“The seasonal clock change provides a great opportunity to fine-tune our sleep habits. By making small adjustments, we can support a more balanced internal rhythm and enjoy the benefits of restorative sleep.”

How to get a good night’s sleep

WHY SLEEP MATTERS

GETTING regular sleep can be the key to having stronger bones and healthier joints, a leading expert has said. 

Dr Taher Mahmud, a consultant rheumatologist at the London Osteoporosis Clinic, says people often underestimate the importance of sleep in maintaining bone health. 

He said: “I treat hundreds of patients each year suffering with bone or joint issues, and there is always one area they commonly overlook – sleep. Many of us sacrifice sleep in favour of productivity, but the truth is that getting enough rest can profoundly affect our overall well-being. 

“While many people focus on diet and exercise as part of their health routine, sleep is equally crucial, and it plays a pivotal role in maintaining physical and mental well-being.

“It also plays a critical role in factors as wide ranging as a healthy immune system to weight loss. 

“Quality sleep is not just beneficial—it’s essential for those managing conditions like osteoporosis and arthritis and plays a significant role in their prevention.” 

Six health benefits of sleep

  1. Enhanced Cognitive Function

One of the most important benefits of sleep is its impact on cognitive function. When you sleep, your brain consolidates memories and processes information from the day. This leads to improved learning, problem-solving skills, and overall mental clarity. Without enough sleep, your cognitive abilities can become impaired, affecting your performance at work or school.

  1. Boosted Immune System

Sleep plays a vital role in supporting your immune system. During sleep, your body produces cytokines, a type of protein that helps fight infection and inflammation. Getting enough rest can help your body defend against illnesses such as the common cold and flu. On the other hand, chronic sleep deprivation can weaken your immune response, making you more susceptible to getting sick.

  1. Weight Management

Believe it or not, sleep also plays a role in weight management. Lack of sleep can disrupt the balance of hormones that control appetite, leading to increased cravings for unhealthy foods. Additionally, sleep deprivation can slow down your metabolism, making it harder to lose weight. By prioritising sleep, you can support your weight loss goals and maintain a healthy lifestyle.

  1. Emotional well-being

Sleep has a significant impact on emotional well-being. When you are well-rested, you are better equipped to handle stress and regulate your emotions. On the other hand, sleep deprivation can exacerbate feelings of anxiety and depression. Getting enough rest can improve your mood, increase your resilience to stress, and enhance your overall emotional health.

  1. Combating Osteoporosis

Osteoporosis, characterised by weakened bones, can be influenced by sleep patterns. Poor sleep quality and duration can increase cortisol levels, a stress hormone that can negatively impact bone density. Additionally, insufficient sleep can impair the body’s ability to repair and build bone tissue, exacerbating the risk of fractures.

  1. Helping to manage the pain of arthritis 

Sleep is crucial for managing pain and inflammation for those with arthritis. Poor sleep can heighten the perception of pain and lower pain thresholds, making arthritis symptoms more severe. Moreover, a lack of restorative sleep can lead to increased fatigue, reducing the ability to manage daily activities effectively.

Practical Tips for Better Sleep

We all know sleep is important, but for many the problem is how to get better sleep. But instead of worrying about a lack of sleep, Dr Mahmud has practical tips for better sleep which can be incorporated into a daily routine. 

  1. Establish a Routine. A sleep schedule, even on weekends, can help regulate your internal clock allowing you a structured sleep and making sleep a habit to which your body responds. 
  2.  Create a Sleep-Friendly Environment. Light is the most important factor affecting sleep. It plays a central role in regulating circadian rhythm, the body’s internal clock. Make sure your bedroom is dark, quiet and cool. It is also worth investing in a comfortable mattress and pillows. 
  3. Limit screen time. The blue light emitted from electronic devices suppresses the body’s release of melatonin, the hormone which makes us feel drowsy. For better sleep, avoid screens for at least an hour before bed.
  4. Mind Your Diet: Avoid caffeine and heavy meals close to bedtime. Even six hours before you go to bed, caffeine can have a negative impact on your sleep.
  5. Consciously wind down: Winding down before you get into bed can help you sleep and help you avoid tossing and turning as you try to drift off.  Practice relaxation techniques such as deep breathing, meditation, or gentle yoga before bed.

Healthy Heart Tip: Sleep is Essential for Health

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.

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips.

Healthy Heart Tip: Sleep is Essential for Health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Sleep is Essential for Health

It’s World Sleep Day on 17th March and the theme this year is ‘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.

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips

Create your own sleep sanctuary with Sterling Home Edinburgh 

Sterling Home Edinburgh is encouraging customers to invest in their rest for 2023, with the new year’s fresh start the perfect time to create your very own sleep sanctuary at home and make nodding off a dream. 

Often the first step in improving physical and mental health, a good night’s sleep is only a few steps away, with Sterling Home Edinburgh partnering with renowned Scottish yoga instructor and self-love guru, Jess MacKenzie (aka Jess Yoga) to bring expert advice to the masses on how to create your perfect sleep sanctuary at home. 

With the average person expected to spend over 26 years of their lives sleeping (HuffPost), investing in your rest has never been more important. Sterling Home stores across Scotland boast an extensive range of top quality divans, mattresses, bedding and bed brands, with an expert team on hand with tips and suggestions on how to transform your sleeping space for the new year. 

Featuring everything from bed frames and mattresses to luxury bedding sets and bedroom furnishings, Sterling Home Edinburgh will encourage customers to get comfy and try before they buy – the perfect opportunity to test out what works for you, and finally replace that old mattress! Sterling Home’s winter sale is now live, online and instore, with up to 25% off selected bed ranges. 

With research proving that replacing an uncomfy bed can result in an extra 42 minutes of sleep per night, there’s no better time to find your perfect sleep set up. And that starts with a good bedtime routine. Sterling Home has worked with Jess Yoga to help their customers perfect some snoozy rituals to make the most of new bed purchases.

Try out some of Jess’ top tips to prepare for a great night’s sleep below: 

Strike a pose: Use calming breathing exercises or simple yoga poses to lower your heart rate and calm your busy mind. 

Ditch the tech: Don’t use your smartphone 30 mins before bed – pick up a book or do try some light journaling. 

Create a sleep sanctuary: Create a space that feels safe and relaxing – light a candle, use essential oils or massage in your favourite skincare.

Jess has also created a simple, easy to follow bedtime yoga sequence to help improve sleep.

Customers can transform their bedroom from dreary to deluxe in 2023, with Sterling Home’s collection of crisp, luxurious bedding, feather pillows and calming accessories.

Featuring world leaders in sustainable luxury brands including Harrison Spinks, memory foam experts Tempur and exquisitely stylish Hypnos, customers are guaranteed to find a mattress to suit their every need at Sterling Home Edinburgh with exclusive ranges from top bed brands. 

Lee Johnston, Sterling Home said: “We’re encouraging customers to ease the pressures of everyday life in 2023 and ensure they can easily create their very own sleep sanctuary at home. 

“Whether it’s a new and improved mattress to alleviate any aches and pains, hypoallergenic bed linen, or ambient room lighting, you’ll find it all at Sterling Home. Don’t be shy – come along and test out our new displays and take home a great night’s sleep!”

Jess Mackenzie, yoga instructor and self-love guru said: “I’m so excited to partner with Sterling Home to share my top tips for a better night’s sleep in 2023. Sleep is something which can aid every aspect of our lives – from physical health to mental, mood to productivity and energy levels, it’s something we all need to prioritise.

“I’ve loved creating a new bedtime routine with Sterling Home and can’t wait to see how my easy-to-follow, at-home bedtime yoga routine works for others.”

Sterling Home’s sleep experts are on hand in all stores across Scotland, encouraging customers to ‘try before they buy’ and test out mattresses to find their perfect comfort and support level. 

To shop online, visit: 

www.sterlinghome.co.uk

Keep up to date with Sterling Home on social media:

Facebook | Instagram

Experts reveal the three foods that will help you get better sleep

  • Cherries, Kiwis and Bananas are the three foods proven to help you sleep better 
  • Eating 1-2 kiwis an hour before bed will help you sleep longer 
  • Bananas found to contain nutrients that can help you fall asleep faster and for longer 
cherries
Photo by Simon Berger on Pexels.com

Sleep experts at Bestmattress-brand analysed multiple scientific studies that have been medically reviewed and found three fruits that aren’t just good for improving your health but also improving your quality of sleep.  

With 40% of the UK and 35% of America suffering with symptoms of insomnia there are growing nationwide health concerns. This is due to the range of mental and physical issues that can arise from a lack of sleep.  

Diet and sleep are both complex, and every individual responds differently to foods and other remedies that are supposedly good for sleep. However, through meticulous testing these foods have been proven to help give people a great night’s sleep.  

Tart Cherries 

Tart cherries (Montmorency cherries) or tart cherry juice have been found in studies to have great sleep benefits. In one study It was discovered that consuming two one-cup portions of tart cherry juice daily resulted in the ability to fall asleep faster, more overall sleep time and significantly less awakenings. Thus, the outcome is overall increased sleep efficiency. The same effects have been reported in other tests as well. 

The benefits mentioned in these studies may come from the fact that tart cherries have higher concentrations of melatonin, which is a hormone that regulates circadian rhythm (the natural, internal process that regulates the sleep–wake cycle) and promotes healthy sleep. Tart cherry juice also increases the bioavailability of tryptophan which has been found to decrease the time taken to fall asleep. The enzymes within the cherries keep the tryptophan in the body longer so not only do you fall asleep quicker but stay asleep longer. 

It’s important to note that tart cherry juice can contain added sugar, when too much sugar is incorporated into a diet can be harmful, so it’s recommended to choose no added sugar options if available. However, the pure fruit is full of antioxidants, vitamins and fibre so can offer many other health benefits such as  

  • Reduces muscle soreness 
  • Reduces inflammation  
  • Improves brain function  
  • Strengthens immune system  

When adding the fruit or the juice into your bedtime routine it’s advised to consume daily in the morning and 1-2 hours before bedtime for optimal effect.  

Kiwi 

Kiwifruit are well known for their significant number of nutrients and antioxidants as well as high levels of fibre, folate and potassium. However beyond just their health values, kiwis have been said to have sleep inducing qualities, allowing those who eat it before bed to fall asleep faster and for longer. It’s been hypothesized that the high antioxidant capacity, serotonin and folate content of kiwifruit may contribute to the observed sleep benefits of kiwifruit consumption.  

Serotonin is one of the key chemicals that is found in high doses in kiwis. It is an end product of L-tryptophan metabolism, which is related to rapid eye movement (REM) sleep and low levels may cause insomnia.

Folate deficiencies can also lead to symptoms of insomnia and fatigue, thus the levels of folate in kiwis could improve sleep quality for those who suffer with sleep conditions. It’s also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects as well. 

The research shows in this study that when kiwi was consumed over a period of 4 weeks it was found to improve sleep onset, duration and efficiency. Although it’s been noted more research is currently required into kiwis, the current studies suggest that eating 1-2 kiwis an hour before bed may help people to fall asleep faster and stay asleep longer.  

Bananas  

Along with being a good source of magnesium, vitamin B6, and protein, Bananas are widely known for having a lot of potassium. The hormones serotonin and melatonin that are produced as a result of these nutrients are key to falling asleep faster and staying asleep longer.  

Tryptophan, an important amino acid that can be found in bananas, has been shown to enhance the quality of sleep. Since tryptophan cannot be produced by the body, eating a banana helps to increase levels of the amino acid. Serotonin is a neurotransmitter that promotes relaxation by slowing down signals to nerve cells, and tryptophan aids in the production of serotonin. Melatonin, a hormone that induces sleep and regulates our circadian rhythm, often known as the sleep-wake cycle, is regulated by serotonin.  

Bananas are also a good source of magnesium, which supports a healthy circadian cycle, the body’s internal clock. Magnesium also impacts the hypothalamus, a region of the brain that regulates the pituitary and adrenal glands. These glands enhance the stress hormones when magnesium levels are low. A banana can be the ideal food to help you relax before bed because stress and worry are frequently linked to sleep issues including insomnia. 

Given that bananas are among the top sources of potassium, it is important to note the health advantages of potassium. Low potassium levels make your muscles rigid, which leads to cramps and spasms, making it difficult to get a good night’s sleep. A banana’s additional potassium aids in successfully stopping and starting muscle contractions, reducing the likelihood that cramps and spasms may keep you awake. 

The combined nutrients and chemicals, and impacts these have on the body, make bananas a great bedtime snack to help those who struggle to sleep.  

A spokesperson from Bestmattress-brand commented: “With a growing number of people suffering from sleep related medical issues it’s important that people are aware of small lifestyle and diet changes that could potentially help them get the sleep that they need.  

“These foods are not only delicious but can be incorporated easily into any diet for kids and adults, with studies and research proving that it’s not just quality of sleep that is enhanced but overall health as well.  

Diet can be an excellent tool in managing mental and physical health issues and it has been extensively documented by researchers and medical professionals, in many cases diet being proven to offer great natural remedies to health issues including sleep. Although it’s worth consulting your GP before making any drastic changes to your diet.” 

Experts reveal tips to get your children to sleep on Christmas Eve

Sleep experts Bed Kingdom have highlighted some tips and tricks to get the children to sleep well on Christmas Eve: 

Fill the morning with exercise 

Whether it’s a family walk or perhaps their favourite sport, taking the little ones for some morning exercise will promote better sleep at night by burning off energy. If you’re lucky enough to see some sunshine, this is a bonus, as it helps to set the body’s natural clock for better sleep. 

Keep them away from sugary foods after midday 

While it may seem a tricky task, it will prove much more of a challenge trying to get the children to sleep if they’ve had high-sugar foods near bedtime. By causing excess energy production, they will be overstimulated and therefore be kept awake resulting in disruptions during the night. Instead, try sugar-free jelly or juice with no added sugar if you need to satisfy their sweet tooth after midday. 

Keeping them up late will prevent a good night’s sleep 

While it may seem like a later bedtime will help your child to sleep better at night, it will in fact do the opposite. Young children who are overtired will find it much more difficult to get some shut eye, and it will only prevent them from getting enough sleep if you plan on waking up particularly early on Christmas Day. 

Give them a sleep-inducing snack before bed 

It’s a must to make sure your child isn’t going to sleep on an empty stomach – and if you have many activities planned on the day, they may be too occupied to realise just how hungry they are. A late-night snack will ensure they don’t have any awakenings during the night, but it’s important to choose something that induces sleep rather than fights it, like fatty and sugary foods. Bananas are both healthy and sleep-inducing as they calm the body and relax the muscles; pair it with a glass of milk, as this will make it much easier to rest due to containing tryptophan, a sleep promoting amino acid. 

Keep things calm on the evening 

If your way of celebrating the festivities as a family includes lots of activities, it will work in your favour to keep these for the afternoon and have a calm atmosphere for the evening. Having an earlier dinner than usual will not only help the little ones prepare for bedtime, but it’s one way to keep them occupied without having to get them too excited – and having bath time afterwards is an extra way to fill the time and relax them. 

Don’t alter their night-time routine 

Your children will be aware that something is missing if you alter their night-time routine. You may think that sacrificing something like a bedtime story so that they can stay up for a little while longer will help to ease the excitement out of their system, but their routine becomes a signal for sleep – so it’s vital to not make any drastic changes. 

Avoid using technology too close to bedtime 

If you plan on watching a Christmas film together as a family on the evening to keep things calm, it’s best to switch the screens off around two hours before your children’s bedtime. Blue light, which is emitted from technology screens like mobile phones, laptops, and TVs, can suppress the body’s hormone melatonin which is responsible for making us sleepy. So, it’s best to complete any technology related activities before the bedtime routine. 

Don’t forget to countdown before bedtime 

Counting down until bedtime allows your kids to prepare for sleep, for example an hour, then half an hour, and fifteen minutes prior. Not only will you avoid the protest to staying up for longer, but it helps them transition into their bedtime routine easily. 

A spokesperson from Bed Kingdom commented: “Spending Christmas with the family is something that many of us look forward to all year, but having little ones around makes it that little bit more special.

“However, it can sometimes feel as though there’s nothing to prepare them for bedtime on Christmas Eve, resulting in a restless night’s sleep. Thankfully, there are several tips and tricks to keep them calm and avoid any tired children on Christmas Day.” 

Healthy Heart Tip: Sleep

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Sleep

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 overall 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.

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Expert reveals how to get the perfect night’s sleep

Seasonal shifts can cause sleeping patterns to fly off the rails, which can cause a lack of energy, reduced concentration and many other inconveniences. Luckily, there are many ways you can get this essential function back on track.

Medical cannabis experts at Leafwell have revealed a list of top tips on how to get the perfect night’s sleep during the summer months.

How does the temperature and summertime effect lack of sleep?

There are a few reasons why temperature affects how we sleep and how many hours we get of it at night.

Comfort is the main issue when it comes causes of irregular sleeping patterns due to the inability to find comfortable positions, and ensuring your body temperature is right inevitably affects how relaxed you drift off.

Another essential component of comfort when sleeping is room temperature which shares a strong relationship with body temperature; this is why many struggle to find the perfect match for the perfect level.

The second issue when it comes to sleeping in the summertime is delayed melatonin release, which is when melatonin secretion ends for our bodies to prepare for the next day. In the summer, our bodies are exposed to extra sunlight in comparison to what it does in the winter months, meaning that a more extended period of light ends up suppressing the melatonin production in our bodies; this is the hormone that signals our brain and body that it is ready to sleep.

Top tips on how to make sure you get a great night sleep:

Reduce the use of blue light exposure in the evenings

Dimly lit environments are ideal when settling down for the evening, and without this lower light, melatonin will struggle to release, causing us difficulty when it comes to sleeping.

It is suggested to avoid soaking up the sun and staying clear from using artificial lighting and electronic devices (blue light) for a few hours before you go to sleep – but if putting the phone down seems almost impossible, it could be beneficial to invest in blue light glasses which filters out blue and green wavelengths which keep the brain active.  

Try using CBD

Struggling to relax and fall asleep is nothing new and is an extremely common experience. Lack of sleep and disturbance to a regular pattern can cause stress and anxiety, so with many struggling with this nightly problem, it is comforting to know there are ways in which you can reduce these anxious feelings.

Not only could CBD support healthy wake and sleep cycles, but introducing CBD into your daily routines could help reduce stress and anxiety considerably due to the substance activating serotonin receptors in the brain, alleviating anxiety and initiating relaxation.

Studies like the Cannabidiol in Anxiety and Sleep: A Large Case Series showed that adults taking part saw a significant decrease in anxiety and sleep within the first month of use (72.2%), proving just how beneficial the natural substance can be.

A spokesperson for Leafwell commented:

‘Alongside eating well and exercising, getting a good night’s sleep is one of the most important things you can do to keep healthy. Medical cannabis – and cannabinoids and terpenes like THC, CBN, and myrcene in particular – is well-noted for its sedative properties and can aid a person’s sleep.’

While there are many reasons why medical cannabis could aid in a healthy sleep cycle, one of the most important benefits of medical cannabis is that it is also a great alternative to sleeping sedatives that are highly addictive.”

Relax and clear your mind in the evening

The stresses of day-to-day life tend to stick with us even through to bedtime, making it harder to stop our minds from racing and shaking the everlasting feeling of worry. That is why unwinding before bed can have many benefits, like preventing anxiety and depression as well as lowering the risk of heart attacks.

Therefore, it is essential to figure out the right way in which your body responds to relaxation by trying out a few methods:

  • Take a hot bath/shower – Along with being a fantastic way to ease muscle tension, by taking a hot bath or shower the hot water will stimulate blood flow in our hands and feet, causing heat to leave the body easily, therefore, allowing the body to cool down and be the perfect temperature for sleeping.
  • Unwind without a screen – Taking around an hour before bedtime to reduce any activity is a great way to make sure you can drift off with no distractions by the time you are ready to sleep. By turning off your phone, laptop or TV during this time, you are also eliminating artificial light.