A hard night's sleep

Snoring, sleep apnoea, insomnia and restless leg syndrome

25% of the UK population suffer some form of sleep disorder that results in excessive daytime sleepiness.

Explained below are some of the common disorders keeping us awake at night: snoring, sleep apnoea, insomnia and restless leg syndrome.

Snoring

In a survey by the British Snoring and Sleep Apnoea Association, 54% of people have had their holidays adversely affected by snoring and 20% have been banished to the bathroom because of the noise.

It is not only an embarrassment for sufferers but a test of endurance for family and friends.

What is snoring?

Snoring affects around 3.5 million people in the UK. It is an anatomy problem involving the soft tissue at the back of the throat and causes the emission of sound from the airway during sleep.

What causes snoring?

Snoring occurs when the soft palate tissue at the back of the throat relaxes too much, obstructing the entrance to the throat. As air tries to pass through, the soft palate vibrates and produces the snoring sound.

The problem may get worse with age but one of the main causes is size and body shape. People with short wide necks are most prone to snoring because the muscles around their windpipe can't support the fat around it when the person is asleep. As a general rule, anyone with a collar size of 16.5 inches or more is likely to snore.

Other snorers may have:

• poor muscle tone in the tongue and throat. Muscles that are too relaxed contribute to snoring.
• large throat tissue. Children with large tonsils often snore.
• obstructed nasal passageway. People with stuffy or blocked noses often snore.

Can snoring be treated?

In 99% of cases, snoring is treatable. Weight is usually the main cause of snoring so shedding excess fat around the neck will stop extra pressure being put on the airways. Other treatments depend on diagnosis so an examination by a doctor will be useful. Also consider these self-help remedies:

• Avoid sleeping pills and alcohol before bedtime. These relax the very same muscles that cause snoring and also dehydrates the body, leaving nasal passages blocked up.
• Avoid heavy meals at least four hours before bedtime.
• Sleep on your side rather than your back. When you sleep on your back, your tongue falls backwards into your throat which can narrow your airway and partly block airflow. Try sewing a tennis ball into the back of your pyjama top. This will certainly stop you from sleeping on your back!
• Humidify the air in the bedroom and rubbing a few drops of eucalyptus or olbas oil into the pillowcase to help clear the nose.
• Exercise. This will improve muscle strength and promote weight loss.

 One woman's struggle with her husband's snoring

Sleep apnoea

What is sleep apnoea?

Sleep apnoea owes its meaning to the Greek wordapnea, meaning 'want of breath' and this condition affects the sleep of around 180,000 people in the UK.

What causes sleep apnoea?

Apnoea is caused by the same muscles that cause snoring. It occurs when the muscles of the soft palate at the base of the tongue and the uvula (the small fleshy piece of tissue hanging back of the throat) relax, partially blocking the opening of the airway. However, sleep apnoea is more dangerous than snoring in that it alters normal breathing patterns.

While asleep, suffers may stop breathing for between 10 to 25 seconds at a time, depleting the bloodstream and brain of vital oxygen supplies. The brain then suddenly sends an emergency signal, telling the person to wake up and take in a big gulp of air. In one single night, suffers may experience up to 350 'apneic events' and usually find themselves waking up sweaty, with a dry mouth and headache. The frequent interruptions of deep sleep leads to excessive daytime fatigue and sleepiness.

Can sleep apnoea be treated?

Sleep apnoea is a potentially life-threatening condition associated with strokes, heart attacks and high blood pressure and therefore requires medical attention.

A sleep test called 'polysomnography' is usually carried out to diagnose sleep apnoea. Treatment varies according to severity of symptoms. Mild cases can be effectively treated through behavioural changes - losing weight, cutting down on alcohol or sleeping on your side, for example.

More severe cases may be treated with a CPAP machine, so named because they maintain constant positive air pressure to the wind pipe to help users breathe easy at night. The benefits are better sleep and reduced risk of heart attacks during the night.

 Dr Rob Hicks on obstructive sleep apnoea

Insomnia

What is insomnia?

One third of the UK population suffers from insomnia, a prolonged and usually abnormal inability to obtain adequate, uninterrupted sleep. Symptoms may include having trouble falling asleep, staying asleep or waking up too early in the morning, feeling unrefreshed. The consequences are unpleasant, leaving sufferers feeling exhausted, irritable and unable to concentrate on simple tasks.

What causes insomnia?

There's no one specific trigger for insomnia but certain conditions seem to make individuals more likely to experience it:

• People aged over sixty
• Females
• Those with a history of depression

Stress is a major contributor. Traumatic events such as acute illness, injury or surgery, the loss of a loved one, exams, or trouble at work can all disrupt one's sleep patterns. In such cases, normal sleep almost always returns when the individual recovers from the event or becomes acclimated to the new situation.

Jet lag can also cause insomnia. Travelling east across time zones is more difficult to adjust to than travelling west, to earlier times. Usually one day of adjustment is all that is required to overcome the insomnia.

Environmental or lifestyle factors may also come into play - too much light in the bedroom or too much caffeine or stimulants in the body.

Can insomnia be treated?

Treatment is related to the cause, if the cause can be determined. Patients are evaluated with the help of a medical and sleep history (sleep diary). Chronic suffers may be treated through cognitive behavioural therapy involving relaxation and reconditioning.

One of the best ways to prevent insomnia is to maintain a healthy lifestyle. Avoid going to bed feeling stressed and worried. If you're worried about falling asleep, it will be more difficult to fall asleep. Try not to eat too close to bedtime and avoid alcohol and caffeinated drinks.

Just remember, the less you worry about it, the more likely you'll achieve the perfect slumber.

Restless Leg Syndrome (RLS)

What is RLS?

Around 5.6% of the UK population suffer from restless leg syndrome, which causes a tingling, itching sensation and unexplained aches and pains in the lower limbs.

Sleep is disturbed because people often have a strong urge to move the legs to relieve the discomfort by stretching, rubbing the legs or getting up and pacing around.

What causes RLS?

It may be inherited. It occurs three to five times more frequently in first-degree relatives of RLS sufferers. Hormonal changes during pregnancy may worsen the symptoms. Other cases of RLS are associated with iron deficiency or nerve damage in the legs.

Can RLS be treated?

In mild cases, it might be just a matter of cutting out caffeine and alcohol, both of which aggravate the symptoms. Having a warm bath, massaging the legs or using a heat or cold pack will also help to alleviate the symptoms.

For more severe cases, there are a number of pharmacological treatments. Consult your doctor for further advice.

LACK OF SLEEP DEVASTATES THE SCHOOL DAY

Lack of sleep among primary school children is having a devastating effect in schools with nine out of 10 teachers (92%) complaining that pupils are so tired they are unable to pay attention in class. More than a third (38%) said lack of sleep among youngsters is a daily problem for them.

Nearly nine out of 10 teachers (88%) felt that too many distractions in the bedroom (games machines, TVs etc) were at the root of the sleep related problems along with the fact parents are simply not strict enough about enforcing bedtimes (82%).

And more than half (55%) of those questioned agreed that the brightest children in the classroom are the best slept and most wide awake.

The poll of 250 primary school teachers was conducted for The Sleep Council which is launching its first ever ‘sleep awareness’ project in schools – “Better Brains with More Sleep” – as part of National Bed Month (March). It aims to teach primary school children the importance of a good night’s sleep and the factors – such as regular bedtimes and a good bed – that can affect it.

“As part of our project we wanted to establish just how much of an issue lack of sleep has become among young school children,” said Jessica Alexander of The Sleep Council. “Even we have been taken aback by the sheer scale of the problem.”

It would seem lack of sleep has now become so widespread in primary schools that nearly a quarter (24%) of the teachers questioned admitted that they had had to resort to letting children who are very tired sleep in a corner of the classroom.

For two thirds of teachers (65%) the problem is so serious they consider that the long term progress of their pupils can be affected while nearly half (48%) said lack of sleep made children unruly and badly behaved.

Commenting on the survey results, Siôn Humphreys, Policy Advisor for the National Association of Headteachers said: “NAHT is pleased to support this important initiative, drawing attention as it does to an oft-hidden yet significant matter. Schools cannot succeed without effective partnerships with the home. A tired and irritable child will not thrive, particularly in the active and pacey modern classroom. NAHT is particularly concerned about the still small but rising numbers of pupils who stay up late engaged in online gaming.”

And it’s not just academic performance that can be affected by youngsters who stay up too late. More than four in ten (45%) of those polled said lack of sleep made young children more susceptible to colds and other minor ailments.

When asked how they dealt with the problem of tired children in the classroom, more than six in 10 (66%) said they contacted the parents. But rather worryingly a small minority (6%) of teachers said they just ignored the problem as they simply didn’t have time to deal with it.

Proving that a good night’s sleep is key to academic achievement, more than two-thirds (68%) of teachers questioned said up to a quarter of their pupils regularly came in to school looking tired – a further one in five said between a quarter and half the class regularly seemed tired.

Less than four in 10 teachers (38%) felt a poor diet was to blame for sleep-related problems.

Said Jessica Alexander: “Lack of sleep would appear to be an issue across all primary school age groups which is a real concern. Our schools project will be looking to raise awareness among schoolchildren themselves but will also involve them monitoring the sleep habits of their parents.

“Hopefully this will in turn remind parents that they need to ensure their children get a decent night’s sleep if they are to do well at school.”

Being a traveler can make you lead a happier

Traveling the world and exploring new places can change your life. It exposes you to new cultures and can help shape your mindset. Without further ado, seven ways being a traveler can make you lead a happier, healthier life.

1. Improve Your Social Skills

Meeting new people is one of the great upsides of traveling. Whether it's chatting up your hostel roommate, making small talk with your seat-mate on a train or having a lively discussion at a local bar, you will be forced to improve your social skills (especially if you're traveling solo). If new situations tend to make you anxious, traveling is a sure way to take steps toward reducing that anxiety.

2. Reduce Stress

Taking time off is an obvious way to recharge and reduce stress levels. But while staying home and resting is a worthy use of your time off, traveling removes you from your everyday life and lets you truly escape. Traveling lets you put aside your daily responsibilities and focus on yourself for a moment. When you return home you'll feel refreshed and have the motivation you felt drained of before you left.

3. Accomplish Goals

Having a travel "to-do" list and slowly crossing things off that list keeps you motivated and positive. That list can include things like visiting certain locations or accomplishing a feat such as climbing a mountain or becoming conversational in the language of your next destination. Achieving those goals also increases confidence and gives a sense of success.

4. Stay Fit

Once you catch the adventure travel bug, you'll never be the same. Let's say while traveling you get lured into taking a hike with beautiful panoramic views. You go, it's not too strenuous and the experience takes your breath away. Now you want more -- harder hikes with even better pay off. While home, you exercise and prepare for more challenging hikes. You're healthier and fitter than ever and you get to look forward to accomplishing new goals.

5. Become More Flexible

Sometimes things don't go according to plan while traveling. Maybe your flight is cancelled or it rains the day you're scheduled to go on an epic outdoor adventure. It's okay -- there are other flights to take (or trains, or buses) and maybe on that rainy day you'll discover a hidden bookstore to explore or an adorable cafe to experience. Traveling helps you be more flexible and open-minded, making you more zen in your everyday life.

6. Become More Patient

Travel can involve a lot of waiting. You'll wait in lines. You'll wait for flights. You'll wait at restaurants. Learning how to cope with those waits, how to make conversation with those you're waiting with and how to stay calm in frustratingly slow situations will teach you how to remain patient and calm in all situations.

7. Have Better Relationships

Surveys have shown that couples who travel together report more intimate relationships. While travel can't make you have a good relationship, it can strengthen it. Being free of responsibilities like doing the dishes and walking the dog helps you relax together and focus on each other.

Eleven Benefits Of Lemon Water

I was first introduced to the concept of lemon water when I started doing yoga. An avid drinker (of water!), it was refreshing to learn a new spin on an old favorite. When I started having a glass of lemon water every morning, it was after learning only two of the benefits of lemon water.

Why lemons?

Lemons are packed like a clown car with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. (Fun fact: they contain more potassium than apples or grapes!)

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.

1. Gives your immune system a boost
Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.

2. Excellent source of potassium
As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

3. Aids digestion
Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

4. Cleanses your system
It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Freshens your breath
It also helps relieve toothaches and gingivitis. Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

6. Keeps your skin blemish-free
The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

7. Helps you lose weight
Lemons contain pectin fiber, which assists in fighting hunger cravings.

8. Reduces inflammation
If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

9. Gives you an energy boost
Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)

10. Helps to cut out caffeine
I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

How much?

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.

The 12 Sleeps Of Christmas

As the nation goes into Christmas Mode, The Sleep Council offers 12 tips for surviving the 12 sleeps of Christmas.

1. Try, as much as possible, to keep regular hours – we know it can be hard when you’re staying up late for Santa! Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better.

2. Create a restful sleeping environment. Keep the Christmas decorations to the other parts of your home! Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.

3. Creating a perfect sleep environment means ditching tellies and all other technology from the bedroom too.

4. Make sure your bed is comfortable. It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old. It should also be as big as possible so your partner rarely disturbs you. If it’s not – or if your bed is seven years old or more – then it could be time to hit the sales on Boxing Day and buy a new one! 

5. Take more exercise. Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. But not too close to bedtime or it may keep you awake. A good brisk walk is ideal to stop you feeling sluggish after a hefty Christmas dinner!

6. Don’t end up compensating for lack of sleep by going too heavy on stimulants such as caffeine in tea, coffee or cola – especially in the evening. They interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.

7. Don’t over-indulge on turkey, mince pies and mulled wine! Too much food or alcohol, especially late at night, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night. It’s hard in the party period but try to swap to water a couple of hours before bedtime.

8. Keep some ear plugs handy to block out the sound of your partner’s alcohol or feast-induced snoring.

9. Try to relax and insist on some ‘me time’ before going to bed. Have a warm bath, listen to some quiet music, do some yoga – all help to relax both the mind and body. Your doctor may be able to recommend a helpful relaxation tape, too.

10. Resolve arguments before bed. Ongoing conflicts are not conducive to putting you in the right frame of mind for sleep!

11. If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.

12. If, like much of the nation, you’re having some well-earned time off over Christmas, then give yourself one of life’s ultimate treats: a long lazy lie-in, in your warm, cosy bed!

Sleep Yourself Young

Legendary Friends actress, Courteney Cox, has revealed that ‘sleep and water’ are her simple secrets to looking youthful. She looks fantastic given that she’s a year off turning 50. Here’s hoping I look as good as she does when I’m that age!

And it’s true that sleep keeps you looking young. When you’re fast asleep, the body goes into repair mode and regenerates skin, blood and brain cells, as well as muscles.

If you sleep badly, you are likely to become stressed, and this can cause the capillaries to tighten up, affecting the flow of nutrients to the skin and scalp and causing the skin and hair to look dull.

And research undertaken by the Skin Study Centre at University Hospitals in Ohio has demonstrated how lack of sleep accelerates skin ageing.  They studied the skin of 30 women aged 30-49 who had poor quality sleep compared to 30 who had good rest.  Those with less rest had more fine lines, uneven pigmentation, and slacker, less elastic skin. And that’s before you even think about eye bags and shadows!

Never underestimate the value of a good night’s sleep. If you find it hard to get sleep take a look at your sleeping environment – is it conducive to good night’s kip? Make sure the temperature is right, that it’s dark and free from gadgets. More importantly make sure that you are sleeping on a comfortable bed.

After all, the phrase ‘beauty sleep’ didn’t come from nowhere!

Porsche Macan World Debut: The Best-Selling Porsche Yet?

Porsche unveiled the entry-level SUV it hopes will beat out rivals like Mercedes’ GLK and BMW’s X3.

The 2015 Porsche Macan is a small sport activity vehicle built on Volkswagen’s MLB platform (which it shares with the Audi

Audi Q5 and A4) but that looks radically different from anything at Audi. Indeed, it’s very Porsche, sharing the side angles of a 911 and the height of a Cayenne—its front end is also very similar to its bigger brother—while repping even the Boxster a bit in the styling of its air intakes and side profile.

Porsche is hoping the entry-level SUV will fill out its portfolio the same way the Panamera (luxury sedan) and the Cayenne (luxury SUV) evened it out past the sports car core it developed with the 911, Cayman and Boxster. Audi, with its Q5, and Land Rover with its Evoque have also entered this mix, which is the best-growing and most profitable segment in the car industry today. Initial “cautious estimates” from top brass at Porsche put the Macan volume around 50, 000-55, 000 units sold per year; more recently they’re saying that sales numbers could reach as high as 75, 000 units, which would mean Macan would represent almost half of Porsche’s total volume.

Macan comes offering a choice from two engines for its new ride: a 3.0-liter twin-turbo V6 that gets 340 horsepower (it’s the same engine as the one in the Panamera) or a 3.6-liter twin-turbo V6 that gets 400 horsepower. Those’ll get the car to 60 mph in as quick as 4.4 seconds, with a top speed of 164mph. No diesel or hybrid options are available now.

Off-road capability in the Macan comes in the form of an Off-road mode optimized to provide traction in dirt and snow; the suspension can be raised for an approach angle of 26.6 degrees and departure angle of 23.6 degrees—decent figures considering the smaller nature of this vehicle.

Inside, the Macan has leather-appointed sport seats, center-mounted dials, a 5-inch color display and a sport steering wheel. Upgrades like a Sport Chrono package, lane departure warning, active cruise control and carbon fiber trim abound. Expect the price to start around $50, 000.

The Stuttgart, Germany-based automaker built this car to help its bottom line in the same way the Cayenne did 10 years ago — and from the looks of things last night, it fills that small-SUV gap nicely. It will likely be Porsche’s next best-seller.

The iPhone 5S Review: Probably The Best All-Round Smartphone To Date

Cards on the table, this is not going to be a forensic review of the iPhone 5S. Seven weeks ago it reached the hands of the public, and since then Apple has struggled to keep their latest flagship smartphone in stock. It’s hard to disagree with those sort of sales numbers, and after spending two weeks with the iPhone 5S I haven’t found any reason to even try. The iPhone 5S is the best all-round smartphone on the market right now.

Yes, that’s a statement that’s going to raise a lot of eyebrows (and I can imagine the comments are already being mentally composed). There is a lot of choice in the smartphone market right now, and there is no right answer to the question of ‘which is the best phone to buy.’ Every handset and every operating system is a collection of compromises, and the iPhone is compromised in a different way to an Android, Windows Phone, or BlackBerry handset.

The iPhone 5S puts much more focus on ease of use and simple choices than an Android handset such as the Samsung Galaxy S4. Where Android opens up a world of choice in settings, layouts, launchers, and options, the iPhone 5S provides a standard platform for everyone using the handset.

That reduces the appeal of the the iOS platform to the vocal power-users and hacker community who want a platform to play with, but it also makes the handset much more appealing to the general public. For many, smartphones are still complicated little beasts, which is where Apple’s whole ethos for the iPhone and iOS comes in to play. The iPhone 5S is designed for everyday use and to just work, not something that needs to be tweaked and maintained.

The iPhone 5S is unashamedly aimed at the mainstream user, and it achieves that goal with ease.

The focus of the application model used (go into an app, do something, move back to the launch screen, go into another app) is uncluttered, which makes it approachable and understandable. Without a home screen for icons and widgets, or external launchers, you know where to find everything, but this trade-off for minimalism does reduce the configurability that many Android fans enjoy.

The iPhone switches effortlessly between 3G, 4G LTE, and Wi-fi data, keeping the bills down and the speed as high as possible. The mobile version of Safari is smooth and quick to render pages. I’ve not come across any issues in using it for my regular browsing.

Connecting to my computer remains one of the joys of the Apple system, if you are happy to buy into the iOS ecosystem. While there are various application suites and connectivity packages on other platforms, there is still no easier way to move a managed music collection from a desktop computer over to a smartphone than iTunes. There’s no need to worry about directory structures, location and copying files on your deskbound computer, or play around with DRM issues. iTunes just works, both for local and purchased media.

The iPhone 5S builds on the design of the iPhone 5, adding in the new 64-bit A7 processor, and introducing the M7 motion co-processor. Both of these are very much on the bleeding edge, with only a handful of applications set up to make use of them at the moment. Going forwards though, these two chips and their architecture are going to be keystones of the platform, which makes the 5S as future proof a smartphone as you could hope to buy.

While the 5S is geared towards being a mainstream phone with appeal, it’s not perfect. Much of that is down to the software, specifically iOS 7. The reworking of Apple’s mobile operating system has been critiqued from some areas as reducing the functionality of the device, looking like a ‘My First Smartphone’ OS, and reducing the flexibility of the handset.

I think a lot of the noise around the look of iOS 7 is more to do with the familiarity of iOS 6 rather than an appreciation of iOS 7. When things change, it’s rare for the existing user base to be anything other than vocal about a change. While I could point out the countless changes as a cosmetic level, the loss of highlighting on selectable text options, and the abundance of the white backgrounds and spindly text, this is the almost modernist look that Apple’s Jony Ive has chosen.

That’s not to say there are areas that should have been examined. The look of iOS 7, and therefore the look of the iPhone 5S is not quite consistent. Apple’s strength is keeping everything simple and easy to understand, and that requires a laser-like focus, so it’s just a shame that there are a number of areas that make me do a double take on the OS. Case in point the keyboard. For whatever reason, there are three different styles of keyboard that could show up – a modern dark style, a modern white style, and the old grey and black keyboard. There may be technical reasons why these are still available to first and third party developers, but it’s an area I would have expected Apple to be a lot more professional.

I found the various options and locations in the Settings app to be a mixed bag as well. There’s a certain logic to grouping settings by function (such as notifications), but you also have individual apps names for other settings . Splitting these out over multiple locations means a lot of hunting for a specific option in an app, with the settings for alerts, retrieval, and updates in different locations.

Bed buying tips for the over 50′s

Always go to a good retailer and lie on a selection of beds to compare comfort and support. Only you can judge what is right for you.

• Look for a combination of firm core support to hold your spine in correct alignment, with plenty of top layers creating a nice, soft sleeping surface.
• Don’t head for the nearest orthopaedic bed – it may be too hard for you. Older people may have more back problems, but they also have more sensitive joints.
• Choose a bed with high lines. It will be easier to get in and out of.
• A firmer bed is better for the same reasons and also for anyone who spends any length of time sitting up in bed. Similarly, a firm base – solid top, firm edge or one of the firmer spring edge bases, will feel safer to anyone regularly sitting or leaning on the edge of a bed.
• A soft sleeping surface makes for a warmer bed – it gives better insulation. Even firm beds can have softly quilted surfaces; or a mattress overlay can be used.
• Beds with adjustable neck, foot, head and leg rests are now readily available – good for anyone who has to spend a lot of time in bed or has high blood pressure or rheumatism.
• Foam mattresses are non-allergenic and do not need turning.
• A bigger bed will help avoid one partner disturbing the other – particularly relevant for older people who sleep more lightly. With a double, choose at least a 150cm (5ft) bed; single beds should be at least 90cm (3ft) but the larger 105cm (3ft 6ins) would be even better.
• Zipped and linked beds – two separate mattresses and bases – enable you not only to meet individual requirements for support and comfort, but also to separate the beds into two singles should one partner become ill. It also makes for easier handling.

Caring for your bed

Proper care will keep your bed in good condition. Always read and retain manufacturers care instructions and ask your retailer for advice, too. Otherwise, the following tips will help you to get the best out of your bed during its natural life.

• Use a washable, protective cover to protect the mattress (and pillows) from stains. Barrier fabrics for allergy sufferers are also available.
• In the mornings, throw back the bed clothes and leave the bed to air for 20 minutes to allow body moisture to evaporate.
• Turning your mattress over from side and side and end to end every few months (every week for the first three months) helps upholstery fillings to settle down more evenly.
• Some more luxurious mattresses, with much thicker layers of fillings designed to mould themselves to the contours of your body, may retain signs of these impressions, despite turning.
• Don’t make a habit of sitting on the edge of the bed and don’t let the kids bounce on it.
• Don’t roll up or squash a mattress to store or transport it – this can cause permanent damage.
• Handles are designed to help you position a mattress on its base – do not use them to support the full weight of the mattress – they may pull out and damage the fabric.
• Don’t leave polythene wrappings on a new mattress – dampness, mildew and rotting could all result from a build-up of condensation.
• Vacuum your mattress and base from time to time to remove fluff and dust. This should be carefully done so as not to dislodge fillings or damage tufts. Open windows while vacuuming -especially if there is an asthma sufferer in the house.
• When tackling stains, use mild detergent and warm or cold water. Never over soak a mattress or base.
• Putting a new mattress on a base for which it was not intended, a new mattress on an old base or a board between the mattress and base can impede comfort and reduce the useful life of the mattress – as well as affecting any guarantees or warranties.

Out with the Old: Once you’ve bough yourself a new bed, make arrangements to have the old one disposed of (many retailers will do this for you). Don’t give it to the children, relatives, guests or neighbours. If it wasn’t good enough for you, it’s not good enough for anyone else, either. In fact, it’s a veritable health hazard – get rid of it.

How to keep cool on hot summer nights

Open windows – and doors – to create a draught

Keep your curtains or blinds drawn during the day to keep the sun out

If you’ve got an attic, try opening the hatch as hot air rises and it give it somewhere to go

Get rid of the duvet and blankets – just use a cotton sheet. Or a duvet with a low top rating

Wear light cotton nightwear – this is better than nothing as you need the fabric to absorb sweat

Have a cool shower or bath before bedtime

Drink plenty of cold water during the evening and keep a glass handy

Avoid too much caffeine, alcohol or a big meal – both can make you hot and steamy in the middle of the night through dehydration and over-active digestion

Fill a hot water bottle with ice cold water

Put your pillow case in the fridge before bedtime

Use an electric fan – the remedy for 20%. If it’s really hot, put a try of ice and a little water in front of the fan which will cool the air even more

Invest in an air conditioning unit

Next time you buy a new bed, make sure it’s big enough for two of you to sleep without disturbing each other: 5ft should be your minimum.

Children’s Bedrooms A Technology Danger Area

Latest research on kids bedtime habits has resulted in advice that parents should take televisions, computers and mobile phones out of children’s bedrooms as they prevent sleep and harm their performance at school.

And at The Sleep Council, we’re behind this advice. Distractions in the bedroom are at the root of many sleep related problems and with around two million children and young people suffering from sleep disorders in the UK, technology has become a modern day problem and only now are we seeing the impact that it is having on children’s sleep habits.

While a complete ban on electronic devices in the child’s bedroom may not always be feasible, it is possible to zone the areas of room so that there is an ‘entertainment’ zone for fun and play and a ‘sleeping’ zone for quiet and rest.

It’s not about depriving children of these activities but limiting excessive use, in particular in the hours before bed. Children don’t always understand the importance of sleep which is why it is particularly important for parents to set parameters for switching off gadgets and be stricter about enforcing appropriate bed times.

Sleep deprivation causes increased hyperactivity and other behavioural problems, as well as damaging their physical and mental development. Poor sleep habits from an early age can lead to long term sleep problems.

Here’s our top sleep advice:

- Set aside time before bed to wind down properly. This is a perfect opportunity to read with your child, or talk to them about their day.

- Limit the use of the TV, computers, gaming machines etc before bed.

- The bedroom should be free from distractions such as TVs etc and clear out clutter. Make sure it’s cool, quiet and dark.

- Keep regular bedtime hours. A good sleep routine will work wonders.

- Know how much sleep your child needs. As a general rule of thumb toddlers need around 12 hours of sleep a night; children aged four to six – 10.5-11.5 hours; six-12 years olds – 10 hours; and teenagers – around eight to nine hours.

Apple Rumor Mill Again Heats Up With Reports Of Big-Screen iPhones

Apple is working on developing a larger-screen iPhone. This time the source is Bloomberg, and the report is that not one, but two such phones are likely in development. Both are slated for release as soon with next year’s iPhone refresh, perhaps in September 2014. The models are believed to contain 4.7-inch and 5.5-inch screens, which would push Apple into the phablet category for the first time. It’s possible the screens will also incorporate some curvature to the glass, though it’s more likely that would involve the screens partly wrapping around the phone as opposed to anything more radical like the new curved models from Samsung and LG.

If the rumors at last prove true, it will fit with Apple’s continued catering to the high-end customer. While the company doesn’t provide a sales breakdown, there are numerous reports that the new top-end iPhone 5s is doing even better than expected relative to the slightly less expensive 5c model. What Apple would do to the lineup next year if it brought two larger models to market is unclear. Given its faith in the 4-inch screen, it seems certain at least one of those models would carry over and become the free-on-contract phone in the U.S. and the lowest-price phone in unsubsidized markets. Most likely, that would be the 5c.

In addition to the larger screens, Apple is said to be working on new touch sensors that can detect differing amounts of pressure. The Bloomberg

Bloomberg report suggests those won’t be ready for next year and, in fact, it seems likely that Apple wouldn’t combine too many major rollouts at once. The reality is the 5s arguably brought too many changes with it to fit the Apple “it just works” mantra cleanly. Between iOS 7, the new 64-bit A7 processor and the TouchID fingerprint sensor, enough was changed that the 5s likely experiences more app crashes and reboots than any iPhone before it. (I say this with some first-hand experience). While the end result might still be acceptable, Apple is likely to be somewhat more cautious in changing out too many of the internals going forward in a single model year, especially if a major redesign of the screen and the externals finally comes to bear.

One unknown is whether Apple’s recent supply deal with GT Advanced Technology to make sapphire crystal would impact these designs. Apple currently uses sapphire to protect the fingerprint sensor and camera lens in the iPhone but there is speculation it might cover the entire screen with it going forward. It’s possible that these new designs will make use of the GT-supplied sapphire but not clear in what way.

Either way, should the larger iPhone finally materialize, it will be nothing but good news for Apple. The company has been ceding market share even at the high end as some number of customers has chosen Android-based phones due to Apple’s one-size-fits-all offering. With iPad, the company has been hugely successful offering two models and is rumored to be considering a third, larger model for 2014. Similarly, it offers notebook computers in multiple sizes. A three iPhone lineup would likely add billions in incremental revenue to Apple’s fiscal 2015. Further a radical redesign of the iconic iPhone would similarly be well received. While the design has been refined with each generation, iPhone 5s is very much a derivative of the 2010 iPhone 4. Apple, as always, had no comment. But this bears following.

How to keep warm on a cold winter’s night

Wear night clothes such as pyjamas or a large T-shirt to keep you warm. Natural fibres such as wool, cotton or silk will keep you warmer than synthetic materials.

Have a warm bath just before you go to bed. This will gently warm and relax you to help you feel sleepy.

Have a warming, milky drink.

Try to take some exercise which will get the circulation going to help keep the body warm – but don’t do vigorous exercise too close to bed time as you may feel too invigorated to sleep.

Keep the bedroom warm, but not too hot, and free from draughts.

Look for a mattress which has a thicker side for use during the winter. A soft sleeping surface is a better insulator than a flat one. Use a fleecy underblanket to retain the heat.

Choose a duvet with a high tog rating or use several layers of bedding rather than one single layer. Layers will trap warm air and are easily removed if you get too hot.

A hot water bottle is an ideal way to keep warm once in bed. Make sure it has a cover on it to avoid scalding and also so that it won’t feel cold in the middle of the night. Electric blankets are ideal. Underblankets will warm the bed up before you retire for the night, while overblankets maintain a constant temperature throughout the night.

Sleep – The Key To Exam Success

With schools study leave in full swing, students revising for their GCSE and A level exams will be feeling the pressure to succeed.

As they battle through the most stressful month of the school year, The Sleep Council has some tips for surviving The Exam Weeks – with a good night’s sleep being one of the most important tools for doing well.

Said Jessica Alexander of The Sleep Council: “How students manage exam-time stress can have a huge impact on their ability to perform under pressure.

“Exam time has always been stressful, but loss of sleep, increased caffeine consumption and unhealthy snacking are sure-fire ways to create a less than optimal exam-time performance.

“Lack of sleep can end up clouding judgement or increasing the number of mistakes made. Students need to get at least six to eight hours of sleep a night, particularly on the night before an exam.”

Here then, are The Sleep Council’s tips to surviving the dreaded summer exams:

• BE PREPARED: The best way to manage stress and anxiety around exam time is to be as prepared as possible. Draw up a rough ‘revision timetable’ of what you need to revise when to ensure every subject is covered – and stick to it!

• SLEEP WELL: Most people need at least six to eight hours of sleep every night – so no pulling an all-nighter to cram for an exam! Lack of sleep results in poor coping strategies for managing stress and ‘fuzzy’ thinking. The best bet by far is to study often and in advance and build in a good rest before the big day. Sleeping on a comfortable, supportive bed can really help with a good night’s sleep.

• GET PHYSICAL: Physical exertion provides an outlet for mental stress. Let off some steam by walking, running, getting involved in a sport etc.

• PRIORITISE: The sheer amount of revision to be done can sometimes seem overwhelming. Set priorities and work on the most urgent first. Break tasks down into manageable chunks and set goals that are reasonable.

• PRACTICE A RELAXATION TECHNIQUE: Relaxation techniques can help to create a sense of calm and are simple to perform in the bedroom without any special equipment. Deep breathing with your eyes closed is a simple way to remedy stress. Focus on your breath as you deeply inhale and exhale.

• CHANGE THE SCENERY: Persistence is key when it comes to studying, but a change of scenery can reduce stress levels.  Head outdoors to breathe in some fresh air and, if possible, take a walk to a picturesque place with trees, flowers or other comforting surroundings. Sprucing up your space is another way to change the scenery when you can’t break away. Hang new pictures on the wall, or add some new cushions to the room.

• SOCIALISE – A LITTLE!: Getting together with friends is another healthy way to blow off steam and chat with others who know just how you feel. Sometimes just being around other people who understand is enough to feel better – at other times, talk about your stress and ask for help from family and friends

• EAT WELL: Stress eating can seriously disrupt healthy eating habits. Keep healthy, easy-to-eat snacks around such as nuts or fresh fruit.

• POSTIVE SELF-TALK: Thoughts, feelings, and behaviour are connected so it’s important to monitor self-talk, focus on the present, set realistic goals, and remain appropriately optimistic.

Sleeping Tips For Early Bird Entrepreneurs

A new breed of ‘crack of dawn’ entrepreneurs is turning the working day on its head.

Said to include the Obamas, Apple CEO Tim Cook and US Vogue editor Anna Wintour, the uber early risers leave their beds as early as 4.30am to get ahead of their day and make the most of the calm before the working day storm.

Generally thought to be planners and forward thinkers, larks are often more studious than their late night counterparts, the owls. These late night birds tend to be more creative types – innovative, extrovert and flexible.

Said Jessica Alexander of The Sleep Council: “People have always tended to fall into two camps when it comes to sleeping habits but we’re hearing about a growing number of high profile business leaders who start their day while the rest of us are still buried under the duvet.

“But whether you are a night or morning person, stealing too much sleep from either end of the day will ultimately take its toll. Most of us need a good seven to eight hours of solid sleep a night to really perform at our best – start scrimping on that and people are in danger of becoming too tired to be truly effective.”

Here then are The Sleep Council’s tips for joining the ranks of the early bird entrepreneurs:

• If you’re determined to make an early assault on the day, make the transition gradually. Set the alarm 10 minutes earlier every two or three days and phase in the early starts over the course of a few weeks.

• If you’re going to rise early, then go to bed at a correspondingly early hour. As your alarm time creeps forward, so must your bedtime. To make the early morning adjustment, set three different alarms – each timed to go off about a minute apart. Place the final alarm in a spot in the bedroom where you will have to get out of bed to turn it off.

• Use light to boost your early morning alertness. In winter, use of wake-up lights stimulates the production of hormones to help us get up and go and will also help with resetting your body clock.

• Sleep Council research shows that high flyers tend to recognise the importance of sleeping in a comfortable and supportive bed – and are more likely to invest in buying a really good quality mattress. Spend as much as you can afford on a new bed – and buy as big a one as your bedroom allows.

• Don’t be tempted to lie-in for too long at weekends to make up for all the early starts. Keeping regular hours is important to maintaining body clock routine – and straying too far from it will just leave you feeling tired and lethargic come Monday morning.

• Remember, to effect change, you have to change your behavior. And once you’ve successfully made the transition to early morning riser, make the most of the extra time you’ve gained by doing all your important planning and thinking while you feel at your freshest and the day is at its quietist.