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.

Sleep tips for shift workers

• You can help keep your biological clock tuned in to your sleep with anchor sleep. Aim to have at least four hours sleep at the same time every night/morning (e.g. 3-7am). This seems to help keep your sleep clock regular.

• Use the weekend or days off to get in some extra “recovery” sleep.

• Make sure the sleeping environment is as conducive to rest as possible. A comfortable bed in a dark, well-ventilated room, is essential. And when we say dark, we mean dark – invest in some black out curtains. If you work shoft, you really need to re-set that biological clock. Also, aim to cut out as much extraneous noise if possible: install double glazing; use ear plugs.

• Avoid stimulants (eg caffeine), large meals or vigorous exercise for at least 3-4 hours before going to bed. Also, avoid over- the counter sleeping aids which may make you over sleepy when you need to be alert (driving home, for example)

• If you have trouble getting to sleep, lavender, passion flower, hops, orange blossom, Scot’s pine, camomile and peppermint all claim to promote sleep. And milky night time drinks really do help bring on the Zzzs.

• The Romans thought that lettuce was good for sleep, but the crème-de-la-crème “sleep sandwich” has to be a banana, marmite and lettuce buttie: the banana and marmite contain natural substances that help induce sleep.

• If you’re an owl, you usually go to bed late and get up late, so shift work will be less of a problem than it is for larks, who prefer to get up early and go to bed early. Bright light in the evening ( you can get light bulbs with a much higher lux value than ordinary, domestic bulbs) and avoiding the dawn light by wearing sunglasses can help.

• Maximum sleepiness occurs when your biological clock temperature is at its lowest – usually around 4am. Your personal level of alertness is controlled by your biological clock and by how much sleep you have had. Remember sleeplessness leads to poor concentration, thinking, memory, increased irritability and hostility. Alcohol magnifies these effects.

If You Snooze You Lose…Weight!

“You snooze you lose” is a common expression that we tend to use to imply that if you’re not paying enough attention, you’ll lose out!

However in this case ‘snooze to lose’ is actually a good thing. If you want to whittle your waistline then getting enough sleep is just as important as regular exercise when it comes to shifting those stubborn pounds! This is because your hormones are affected by sleep patterns which, in turn, affect appetite and wellbeing.

A bad night’s sleep causes Leptin (a hormone produced by fat cells levels) to drop, which signals insufficient metabolic reserves and the need to eat more calories. It also increases the hormone Ghrelin (produced in the stomach) which triggers appetite. It is this imbalance in hormone levels that upsets your metabolism, leading to over-eating and steady weight gain.

A study* found that people who sleep only two to four hours a night were 73% more likely to be obese than normal sleepers and researchers believe that sleep loss impacts on the appetite control hormones – Ghrelin and Leptin. In those consistently sleeping five hours compared with those sleeping eight, there was a 14.9% increase in Ghrelin and a 15.5% decrease in Leptin.

Research by Eastern Ontario Research Institute and Laval University in Quebec (Sept 2012) also found that those people who shifted their sleeping pattern from less than six hours to between seven and eight hours a night put on 2.4kg less weight over a six year period.

When we’re tired we’re more likely to crave sugary snacks and stodgy carbohydrates to keep us going and because our energy levels are low, we’re less motivated to work out and burn off those calories. Researchers** believe that activity in the brain’s frontal lobe (which governs impulse control, judgement, emotional responses and complex decision making) is diminished after a poor night’s sleep making us more susceptible to these poor food choices.

This was backed up by further research*** which found that when people were short on sleep, exposure to images of unhealthy food activated reward centres in the brain that were not activated by healthy foods. This only happened when people were sleep-deprived.

So should we be swapping our gym kit for a new mattress and sleeping our way to diet success? Well not just yet. But I think it’s safe to say that a combination of good sleep and exercise will result in weight loss. Dieters should aim to get seven to eight hours of quality snoozing a night and combine this with an exercise plan and sensible eating.

So if you struggle to sleep then treat bedtime like a workout – create a sleep regime that is regular, steady and an important part of everyday routine.

Stress and worry

Scientists have found a direct link between anxiety and rhythm of sleep. When a person has anxious thoughts, their heart rate goes up and in turn the mind starts to ‘race’. This causes the brain to become alert and stimulated and start producing beta waves. This happens to someone who worries about something when they’re trying to get to sleep – instead of being calm and subdued; their brains are too aroused to sleep. And to make matters worse, once their brain is stimulated in this way, other worries are activated, making sleep even harder to achieve. As a pattern sets in, sleep becomes a thing of anxiety.

To overcome this various techniques can be used to stop these thoughts and calm the heart rate, cognitive behavioural therapy being one of them. This is a psychological treatment that helps people ‘unlearn’ the thought processes that block a good night’s sleep.

One way to manage and slow your heart rate is to place your hand on your heart and quiet yourself so that you can hear it beating. Then breathe in deeply and slowly for three or four –seconds, then breathe out for three or four seconds. Repeat this until you feel your heart rate slowing down. This will then slow the busy brain activity.

A technique to stop the worrying thoughts that cause your heart to race in the first place is to speak positive thoughts instead. Speaking overrides thinking and will stop the negative thoughts in their tracks. To explain how to do this, start thinking the alphabet in your head. When you reach ‘J’ start counting out loud.

What happened to the alphabet? You stopped thinking it in your head because your speaking overrode your thoughts. Do this when you start worrying about something when you’re trying to sleep. Instead of thinking ’the mortgage is due and I don’t have the money to pay it’, say aloud ‘I don’t know where it will come from but I’ll need to get creative to find the money for the mortgage and I will find it.’

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.

The Sleep Cycle-Sleep Advice

Sleep is the mysterious shift in consciousness that our bodies require every day. It’s vital for our health and wellbeing, and not only do we function less well when we don’t get enough quality sleep, but it can lead to long-term health problems. That’s why we need to do all that we can to ensure that we enjoy quality sleep and deal with any sleep problems.

The Sleep Cycle

During sleep our heart rate drops, our body temperature falls and we experience complex changes in brain activity. An EEG (electroencephalogram) gives us an insight into the brains electrical activity when we sleep:

• When we first fall asleep we enter non-rapid eye movement (NREM) sleep. NREM is divided into three stages:
  - NREM1
  - NREM2 and
  - NREM3, each stage becoming progressively ‘deeper’.
• Stages 1 and 2 are light stages of sleep from which we can be easily roused.
• Stage 3 is a deeper stage of sleep from which we’re more difficult to rouse, and some may feel disorientated if woken from this stage of sleep.
• Generally, after going through the NREM stages, we enter stage 4 which is known as rapid eye movement (REM) sleep, which the EEG shows as being similar to wakefulness or drowsiness. It is during the REM stage of sleep that we dream.
• Each cycle lasts around 1½ hours and we need to experience all four stages in order to wake up rested.
• A good night’s sleep consists of five or six cycles, whereas disturbed sleep consists of far fewer.

Sleep is largely controlled by sleep pressure, and the circadian rhythm, or our body clock, which is a 24 hour cycle that regulates all our biological and physiological processes. It anticipates environmental changes around us so that our bodies can adapt to them.

In ideal situations, the circadian rhythm will naturally rise in the early morning, promoting wakefulness and alertness, and will reach a peak in the evening. After a waking period of around 15 hours the pressure to sleep becomes greater and greater, in other words, we get tired. With the onset of darkness, the circadian rhythm drops to the lowest level and helps to maintain sleep.

To ensure you experience good sleep it’s essential to follow good lifestyle habits and to eliminate the factors that are causing you disturbed sleep. For example making sure that your bedroom is the right environment, looking at the lighting in your home, and avoiding foods and drinks that can hinder sleep.

Sleeping Tips For Early Bird Entrepreneurs

By Lisa Artis on October 16, 2013 in Press Releases, Sleep

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.

Can’t Sleep On A Sunday?

A recent survey has found that more than a third of Americans find Sunday the toughest night to fall asleep.

This certainly backs up our survey research which found more than half of those questioned thought Mondays were the toughest day to tear themselves away from the might of their mattress. Not surprising if we’ve been kept up all night on Sunday dreading the coming week.

So what stops us sleeping on a Sunday? Is it what lies ahead for the working week, a barrage of emails sat waiting for us, too many late nights or over-indulgence of food and alcohol?

According to sleep expert Dr Chris Idzikowski there is some scientific justification too. We go to bed later on Fridays and Saturdays and lie in longer meaning that we start to reset the internal body clock – and some of us are a lot more sensitive to such changes! By Sunday night we’re finding it harder to get to sleep earlier and get up earlier on Monday morning. The solution is, of course, to keep to regular bedtimes and consistent get up times.

Other tips to help you fall asleep easier on a Sunday night are:

• Limit caffeine early afternoon and avoid alcohol.

• Enjoy a Sunday stroll – exercise can help relieve the day’s stresses and strains. But not too close too bedtime or it may keep you awake!

• Write down any worries. Getting your concerns out on paper before trying to sleep may help.

• Sunlight can reset your body’s internal clock, so try to get 15 minutes of sunlight in the morning.

• Your environment can make a big difference. A cool, dark, comfortable room can help you fall asleep.

• Make sure your bed is up to scratch – not sure if it is? Take our Bed MOT here.

• Natural sleep supplements may help some people relax and fall asleep.

Your lifestyle-help you get s better night's sleep

Our twenty first century lifestyles are fast-paced and full of stimulation. Often from the moment when we wake up and check our smart phones, life is non-stop. We put on the radio or television to be given the news as it happens and when it happens, we check our emails constantly throughout the day; we sit at our computers and/or watch television late into the evening. It barely stops and it can be difficult to switch off and wind down so it’s small wonder that many of us have trouble sleeping. In order to help you wind down:

• Reduce the intensity of light in your home in the evenings by using dimmer switches or lamps with low wattage bulbs.

• Have a bedtime routine and maintain a regular sleep pattern.

• Use a hot water bottle if you get cold feet.

• Empty your bladder before going to bed.

• Avoid alcohol.

• Avoid use of technology in the hours before bedtime including computers, mobile phones and televisions.

• Avoid napping during the day.

Look after your back – choose the right bed

Every year up to 40% of the population – over 16 million of us – will suffer a bout of back pain and if you’re one of the unlucky ones, you will find that the state of your bed will quickly become a priority. A good bed, providing correct support and comfort, has an important role to play in relieving and preventing back pain. Here are some tips:

• Don’t just buy a bed because it says it’s good for your back. A bed that’s supportive and comfortable is key. But it is important to remember that people’s requirement for support will differ depending on their weight and build.
• The term ‘orthopaedic’ generally just means an extra firm bed; it is not based on any medical or other common standard. Firmness is not determined by price, although comfort, luxury and durability and added features such as adjustability come with higher price tags.
• There’s no single right bed to ease a back problem and each different back problem also may require a different solution. The best approach is to research the options carefully, take time to try them out and choose what you personally find supportive and comfortable, regardless of labels or even price tags.
• Narrow your choice down to two or three and then spend plenty of time lying on these in your normal sleeping positions. Five or 10 minutes should be the minimum for each bed – but feel free to spend half an hour or even an hour, if that’s what you want to do.
• Look for a supportive rather than a hard bed. Do not assume that orthopaedic or firmer beds are the best option. Often a medium firm bed with proper cushioning is better.
• A bigger bed will be of benefit both for the back pain sufferer and for their partners – with less partner disturbance. Zip and link beds are a good option if firmness preferences differ widely or where a future requirement for two separate beds is identified.
• Think also about the height of the bed: can you get in and out of it with relative ease? An adjustable bed might be an option if this is an area of particular concern – it also offers variable sleeping positions.
• Many mattresses need to be turned regularly to ensure even wear and tear. If this is likely to prove difficult (and good quality mattresses are heavy!) then look for a mattress which does not need regular turning – there are a number of options of all types of construction now on the market
• Pay attention also to choosing the correct pillow which must support the neck neck in alignment with the rest of the spine. Too many pillows thrust the head forward or sideways (depending on your sleeping position); too few allow the head to tip backwards: both create a crick in the neck.
• Try and adopt a sleeping position which creates less physical stress on the back (e.g. lying on your side is better than lying on your front with your neck twisted to one side!).

Bed Advice – top tips for buying a bed

• Decide your priorities and concerns in advance. For example, is it: price, storage, access to bedroom, turning the mattress, getting in and out of bed, overall size or shape, a health issue, etc
• If possible, try a selection of beds for comparison before you buy. Set aside enough time to do the job properly so you can appreciate the differences.
• Buy for correct support and comfort for your weight and build – not just firmness.
• Wear comfortable clothing, remove any outdoor gear and lie on the bed for quite a long time – at least 10 minutes. Lie down in your normal sleeping position and make some turns, too.
• Try it together, if the bed’s for two. You both need to feel comfortable.
• Don’t forget a bed is a mattress and a base working together – don’t consider them in isolation.
• Think big – larger beds are more comfortable. Being disturbed by a sleeping partner is one of the most common complaints. With a larger bed you are less likely to disturb one another.
• Check dimensions. Bed sizes are not standardised and even if they have the same name (eg King size) they may not be the same size – especially if the mattress and base are not from the same manufacturer.
• You get what you pay for – both in product and service – so spend as much as you can afford.

Remember, you’re going to spend over 20,000 hours on your bed during its (seven year) lifespan so it’s worth taking a little time and effort in the beginning to make sure you make the right choice.

How To Lie In On National Sleep In Day

By Lisa Artis on October 17, 2013

In just over a week, on Sunday October 27, the clocks go back an hour.

And while it does signal the start of months of long dark nights, it’s also National Sleep In Day – the one day of the year where we all get an extra hour in bed, so make the most of it!

As the majority of people often don’t get enough sleep, (one third of Britons sleep onlyfive to six hours a night!) this day provides you with the ideal opportunity to enjoy some extra time in the warmth and comfort of your bed, without any of the guilt!

Here’s our very own tips for making the most of having a lie-in:

1. Remember to switch the alarm off before you go to sleep.

2. Unplug any phones in the room and ensure that radios or televisions are not set to come on at any time in the morning. Also, exposure to even the weakest glow at night – for example, your TV’s standby button – can unconsciously play havoc with your body’s circadian rhythms, so turn off at the wall.

3. Make sure you close the curtains – preferably good heavy ones that will block out the daylight that can disturb your mid-morning slumber.

4. Make sure you are sleeping on a good bed – one that’s not too soft, too hard, too small or too old is not conducive to a good night’s sleep, let alone a lie-in. Take our Bed MOT to find out if your bed cuts it!

5. Remember, the bigger your bed, the less the chance your sleep will be disturbed by your partner.

6. Monitor the temperature in the room. A room that’s too hot or too cold, too stuffy or too draughty can disturb sleep. A room temperature of around 16-18°C (60-65°F) is usually sufficient for getting a good night’s sleep. Anything over 24°C (71°F) is more likely to cause restlessness and temperatures around 12-13°C (53-55°F) are usually too cool to be able to drop off.

7. Make sure you have adequate bed clothes and pillows. Use the right tog duvet for the time of year, layer with sheets or blankets which can be easily removed and wear bed socks if you’ve got cold feet.

8. If you have young children, make sure you and your partner take a lie-in in turns with the ‘on duty’ partner responsible for keeping noise levels down.

9. Double glazing will cut down on a lot of external noise but a cheaper option would be a pair of ear muffs or foam ear plugs.

10. Avoid alcohol the night before. It’s not a sleep aid and will play havoc with sleep patterns. It may help you fall asleep initially, but will interrupt your sleep later in the night and early morning – you will wake dehydrated and needing the loo!

Your bedroom

If you’re having difficulty sleeping one of the first things to look at is your bedroom. You need the right environment to get a good night’s sleep and that means a bedroom that’s pleasant, inviting and welcoming.

• Keep your room completely dark, if necessary use blackout curtains or an eye mask.

• Make sure your room isn’t too hot or too cold, keep it slightly cool around 16-18°C (60-65°F).

• Keep clutter out of your room – put the laundry basket in the spare room, bathroom or the landing.

• Avoid having a television or computer in the bedroom.

• Turn off your mobile phone and anything with an LED display (including clocks).

• Don’t treat your bedroom as an extension of your living room or a study. Use it for sleeping and sex only.

• Adorn your bedroom with beautiful things such as photographs of loved ones, artwork that you like, plants and flowers. It will help you feel more connected to the room and look forward to going to bed.

• Try to avoid bright colours such as reds which are less restful and quite stimulating, and less conducive to a good nights’ sleep. Use muted and pastel colours, which are a lot more calming.

• Some smells can affect your mood, making you more relaxed and calm. Sprinkle a pot pourri with essential oils of lavender or geranium, though never use during pregnancy or in children’s rooms.

• Take a long hard look at your room and see what it says about you and understand that you have a duty to care for yourself, your sleep area and your general health and wellbeing – you’re worth it!

Your bed

The foundation of good sleep is a comfortable bed. The right mattress can make the difference between a restorative night’s sleep and poor quality sleep resulting in tiredness and fatigue. Lack of support from a mattress reinforces poor sleeping posture and can prevent you from getting a good night’s sleep.

If you sleep better in a hotel or other bed away from home; or are waking up with aches and pains which wear off as the day progresses, it may be time to change your bed.

With the vast variety of beds on the market, choosing the right one can be difficult. It’s a good idea to do your homework so you understand more about all the different components you can find in a mattress.

When you’re shopping for a new mattress or bed, consider these factors:-

• Always put value and quality over price. Of course, there are some perfectly acceptable, lower priced beds available but the better the construction, the better the support and comfort.

• The right support and comfort is critical – a mattress that’s too hard or too soft will be uncomfortable or become so as time goes by. It needs to be firm enough to support your spine in correct alignment – but must also conform to your body’s contours.

• Try before you buy: You should lie on each one you’re seriously considering for at least 10-15 minutes and try different positions (you move 40-60 times a night) to decide if it’s a good fit. If two people will be sleeping on the mattress, both should test it at the same time to make sure they have enough space and are both comfortable on the same style of mattress.

Try not to wait until your bed has ‘worn out’ completely. Research has shown that sleeping on an uncomfortable bed could rob you of up to an hour’s sleep a night. Deterioration is gradual and mostly invisible and your own body’s needs also change over time. As a rough guide, you should be thinking about replacing your bed after about seven years.