Sleepy Nation
'There's never been a more important time for the nation's morale to get decent sleep; with a daily diet of depressing economic news, we're living in a gloomy-time. A good night's sleep can work wonders for anyone feeling stressed or worried.' says Jessica Alexander of The Sleep Council. See www.sleepcouncil.com
Elusive Sleep - The Facts
The Sleep Council conducted an online survey in October 2008 for UK adults aged 16-64. More than a quarter of people said current economic climates and its effects-on personal finances had affected their sleep. A third of people still feel tired when they wake-up, with women more affected then men. One-in-five Greater Londoners need time to come around in the mornings and one-in-seven people in the South East wake-up aching and stiff next morning.
Why Am I Not Getting a Good Night's Sleep?
Alexander says 'healthy lifestyle's consisting of adequate, sensible nutrition and sufficient exercise is important for good sleep. Eating too much, too late, and the wrong things disturb a person's sleep. Beds are foundations of good sleep-if you get-up with aches, pains or stiffness then it's time to consider whether your bed is the problem.'
Why Am I Not Getting a Good Night's Sleep? Cont...
'People vary in weight and age, if mattresses don't provide sufficient support; you could find your sleep disturbed. If your sleep isn't refreshing, dust mites could be the reason. Their waste contains allergens, which can promote respiratory problems. Clean your pillows, duvet and vacuum mattresses and base carefully, open windows while doing this too.'
Strategies for a better night's sleep
Alexander advises 'regularity of bedtimes and arising times re-enforce synchronisation within the brain's sleep-wake systems so it works with our brain's 24 hour biological clock; this synchronisation enables good sleep and awakenings.'
Strategies continued...
'Routines associated with going to sleep, signal the brain it's time to wind-down...from hot drinks, to baths. Reserve your night-time bed just for sleep-make it a restful environment, cool, dark, non-humid, quiet room, with the right bed and bedclothes is the ideal. Also remember, planned daytime naps improves a person's alertness without affecting nocturnal sleep, however, naps caused by sleepiness may impair night-time sleep, however, remember it's always possible to achieve better sleep!'
Simple Solutions
'Chillows!' These thin, cushioned, allergy-free pads mean simply filling with tap water, which gets fully absorbed in to the patented foam core, and works by dissipating heat. Ideal for restless sleepers, anyone prone to over-heating, as it cools and soothes mind and body. A sleep study in 1998 in Michigan showed subjects using Chillow, feel-asleep on average sixty eight per cent faster than usual. See www.chillow.co.uk
The Right Aroma
Geraldine Howard co-founder of Aromatherapy Associates recommends 'Vetiver and Camomile are deeply grounding and comforting, they really help you switch-off and calm over-active minds. Add a few drops of these to a bowl of hot water before you go to bed, so calming aromas fill the room.' See www.aromatherapyassociates.com
Karl Watson, Tisserand's Aromatherapist, recommends 'prepare for a good night's sleep by running a warm bath; add oils such as lavender, rosewood, frankincense or soothing chamomile. Or you could use Tisserand's pre-blended De-Stress Bath Soak (£6.50 for 210 ml') See www.tisserand.com
Wind-Down Mode
Paul McKenna recommends 'image screening' when you find your mind is over-tired and you can't fall asleep; silently describe to yourself in the most monotonous, detailed way possible, everything that's happened to you during the day...within ten minutes you'll drop-off!
Snore the night away
The British Snoring & Sleep Apnoea Association's (BSSAA) recent survey revealed from its 1,500 participants; 60% of snorers felt they didn't get enough sleep, 75% said they feel extremely tired in the morning, with partners not faring too well either! Three in every four spouses reported disrupted sleep patterns, which can lead-to arguments, separate bedrooms and even break-ups! Director of BSSAA Marianne Davey says 'snoring problems can often be resolved in a matter of minutes, once the cause is known. Snorers can perform simple 'snore tests' to identify what type of snorer they are. Then they can be treated with an appropriate remedy. Find our 'snore tests' online at www.britishsnoring.co.uk'