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.