How Seasonal Changes Impact Your Sleep and Practical Solutions

UncategorisedDecember 30, 2024December 30, 2024

How the Changing Seasons Affect Your Sleep and How to Adapt

Sleep is vital to our health, mood, cognitive performative, work quality and social life. Given the importance of sleep, it’s a good idea to prioritise getting enough of it. But did you know that external factors caused by the changing seasons can drastically impact your sleep quality?

Sleep doesn’t just happen in isolation. It is deeply influenced by the world around us, particularly by the changing seasons.

As the Earth transitions from winter to summer and back again, seasonal sleep changes such as daylight hours, temperature and humidity can significantly impact our ability to get a restful nights’ sleep.

These environmental changes interact with our body’s internal systems, particularly the circadian rhythms which act as our natural sleep-wake cycle.

The good news is that these seasonal sleep changes don’t have to leave you sleep deprived. By understanding how changes in daylight, temperature and humidity affect your sleep, you can adopt practical strategies to combat these disruptions.

Whether it’s adjusting your room’s temperature, trying a hot water bottle, using black out curtains, or investing in a humidifier, simple solutions like these can make a big difference.

In this blog, we’ll take a closer look at exactly how seasons affect sleep and provide actionable tips to help you rest, no matter the time of year.

Winter Seasonal Changes

Shorter Days Impact on Sleep

The shorter daylight hours experienced in winter can significantly impact sleep quality.
Ever wonder why am I so tired in winter?

Well, any time your exposure to sunlight is reduced, your circadian rhythms are affected. Circadian rhythms are mental, physical, and behavioural changes that follow a 24-hour cycle. They are your internal body clock, regulating how alert or how sleepy you are.

The impact of the sun’s shorter shifts means you lose more time with the most natural source of vitamin D there is, the sun.

As natural daylight diminishes, our bodies produce more melatonin, the hormone responsible for regulating sleep. As your brain produces more of this hormone, you may find yourself unusually sleepy or drowsy earlier in the evening during the winter.

To combat the lack of sunlight experienced in the winter months, try soaking in the sun during the mornings and afternoons by getting out on a walk.

Alternatively, vitamin D supplements are a great way to ensure your body gets enough vitamin D and promote a more restful nights’ sleep.

Colder Temperatures and Sleep Quality

Sleep and temperature go hand in hand. Generally, sleeping in the cold is conducive to better sleep as it helps lower your body temperature which promotes deeper and more restful sleep.

However, if the room temperature is too cold, it can lead to discomfort, making it harder to fall asleep or stay asleep throughout the night.

It’s therefore important to find a balance. Sleep experts say temperatures between 15 to 21 degrees Celsius (60 to 70 degrees Fahrenheit) are optimal for a night of good, deep sleep.

This temperature window ensures that your core temperature won’t dramatically rise as you sleep, as an increase in body heat can sometimes trigger the body to wake up and you become too hot to sleep.

Obviously, cooler indoor temperatures are more attainable during the winter when it’s colder outside.

If these temperatures are a bit too chilly for your liking though, try cosying up under a weighted blanket or with a luxury faux fur hot water bottle. Not only are hot water bottles effective for warming your bed in winter, but they help relax muscles and relieve tension helping us feel sleepier.

Check out our guide to hot water bottles for more information.

Dry Air Sleep Challenges

Air that is too dry can make it more difficult to breathe at night. During winter, the air is already drier as is, and sometimes cranking up your indoor heating system can make matters worse.

Air that is dry can lead irritated nasal passages, sneezing, coughing, an itchy throat and may even increase suffering from colds and other viruses. This in turn can lead to snoring which makes sleeping difficult.

Fortunately, you don’t have to settle for a dry and uncomfortable sleep environment in the winter months. To combat this, one of our best winter sleep tips is to consider using a humidifier in your bedroom.

This can help maintain a more comfortable moisture level in the air, promoting better sleep and overall comfort. What’s more, this may seem like obvious advice, but making sure that you are hydrated before bed is very effective at combatting the effects of dry air.

Seasonal Affective Disorder (SAD)

SAD is a type of depression that occurs at the same time each year, often beginning in late autumn or early winter. Research studies have found that SAD is likely to result from a complex interplay between environmental, biological, and psychological factors.

People with SAD often feel excessively sleepy during the day and sleep longer than usual at night. You may have difficulty waking from a long sleep or feel the need to nap repeatedly throughout the day.

Although SAD usually resolves itself within a few months when the seasons change, there are treatment options available.

The most common treatment is light therapy. During light therapy, a bright artificial light mimics sunshine exposure that’s missing during winter months.

Going outdoors, getting regular exercise, eating healthily, and engaging in social interactions may also reduce symptoms.

Summer Challenges

Longer Days and Changes in Sleep Length

On the other end of the spectrum, the longer days experienced in summer can significantly impact sleep quality due to increased exposure to natural light during the morning and evening hours.

When it gets dark, our body clock signals that it’s time to sleep with the release of the hormone melatonin. As the sun comes up, melatonin secretion stops so the body can prepare for the day.

With the longer daylight hours in summer, the time of melatonin secretion is shorter than in winter. This can disrupt the body’s internal clock making it harder to fall asleep at the usual time and often causes us to wake up earlier.

A practical summer sleep solution to counteract this issue is adopting the use of blackout curtains.

These specifically designed curtains block out external light, creating a dark environment that promotes the production of melatonin and signals to the body that it is time to sleep.

By reducing light exposure, blackout curtains can help maintain a consistent sleep schedule, ensuring that the longer summer daylight hours do not interfere with the quality of your sleep.

Warmer Temperatures Causing Negative Restorative Sleep

In addition to longer daylight hours, warmer temperatures can also play a part in disrupting sleep.

Studies have shown that heat exposure has a negative effect on slow-wave sleep (SWS) and rapid eye movement sleep (REM), whereas cold exposure does not affect sleep stages.

The body needs to be cool to sleep because it helps you fall and stay asleep and it triggers the release of melatonin, the “sleepy hormone”.

Given that melatonin, sleep and temperature are linked, we know that higher temperatures prevent the body from cooling down and can affect how much deep sleep you get.

One of the best tips for how to keep cool at night, and to get a better nights’ sleep, is to keep your bedroom temperature low with a fan or by opening a window.

We all have a slightly different temperature preference so you may have to play around to find the temperature that works best for you.

You also need to consider that your clothing and bedding will impact how hot or cold you are at night. Your bedding is going to play a big role in how hot or cold you feel in bed, so it’s worth getting the balance just right.

If you find yourself waking up with the covers thrown to one side, you may need to consider switching things up.

You can match the type of sheets on your bed to the season you’re in and your personal preferences. We recommend opting for breathable bedding like bamboo bedding and lightweight sleepwear.

As we have discussed, the changing seasons can have a profound impact on our sleep patterns and overall sleep quality.

Seasonal sleep changes such as temperature, daylight hours and humidity can influence how well we sleep. By understanding these changes, we can take proactive steps to create an optimal sleep environment to suit each season.

The team at Zleepy are passionate about all things sleep-related and we believe that being mindful of our sleep surroundings can help us maintain a consistent and restorative sleep schedule throughout the year.

Check out our full range of sleep products designed to help you get the best nights’ sleep possible.

tips for better sleep when you're anxious and stressed

Top 10 Expert Tips for Better Sleep During Stressful Times

UncategorisedDecember 27, 2024December 27, 2024

How to Sleep Better When You’re Feeling Stressed: Top 10 Proven Tips

The relationship between stress and sleep is a symbiotic one. When you can’t sleep due to stress and anxiety, it creates a cycle that can be difficult to break.

Stress can be caused by a wide variety of factors such as health issues, financial worries, relationship problems, new babies, unemployment, pressure at work, life events and family worries.

Our modern lives are so much more hectic and switched on than they’ve ever been before and this overstimulation can lead to perpetual feelings of stress, even more so if we have a predisposition towards poor mental health.

Our natural stress responses developed to aid us in fight or flight situations. When early humans were faced with life-threatening situations, the production of adrenaline and cortisol hormones by our bodies increased our heart rates, helping to circulate oxygenated blood to our vital organs and muscles in order to prepare for immediate action.

These days, we don’t tend to face the same level of life-threatening scenario often, but the same physiological responses still occur when faced with different stressful situations such as problems we encounter at work or in our personal lives.

Once the cortisol kicks in it supresses the production of melatonin, which is that helpful hormone that helps us fall asleep and stay asleep.

Cortisol hormones also dilute adenosine, the hormone that tips us over the edge from wakefulness to sleep. These chemical reactions occur subconsciously in our bodies by our homeostatic drive and external factors we experience in our daily life that cause stress disrupt these processes.

One of the leading symptoms of stress is poor sleep quality, which can have a significant impact on your overall well-being and make it harder to manage daily challenges. It is a hard cycle to break. Sleeping with stress can make it hard to turn your brain off, especially at bedtime.

This is why we’ve compiled this list of surefire tips on how to sleep when stressed and anxious, these techniques will help you switch off your head and relax at bedtime.

Top 10 Tips for Better Sleep

1. Establish a bedtime routine

Research studies have shown that there is a correlation between better sleep quality and a consistent sleep routine. Establishing this routine is essential if you’re looking to improve sleep for stress relief and overall mental health.

Going to bed at the same time each night and waking up at the same time has a more positive effect on your health than going to bed late and at an inconsistent time.

To ensure that your body knows when it is time to sleep and when it is time to wake up, we suggest trying a fixed bedtime routine. This should improve your ability to not only fall asleep, but to stay asleep once you’re in bed.

Establishing a consistent bedtime routine is our number one tip for how to sleep better.

2. Avoid screens before bedtime

TV screens, computers and phones emit blue light, no matter how low we set the settings on our devices to combat it.

Blue light wavelengths are short and high-energy which is why we suggest avoiding screens close to bedtime. This type of stimulation can be absorbed by both the eyes.

Studies have shown that younger people are more susceptible to blue light stimulation from devices than adults, so it is particularly important that your kids avoid their phones and tablets before bed for a better quality of sleep.

For your best chance of relaxation before bed, turn those screens off! Read a book, have a bath, do some stretching or meditation. All of these will aid relaxation before bedtime and help you fall asleep easier and stay asleep longer.

3. Use sleep masks and ear plugs

Some of us are light sleepers so in addition to struggling to turn our brains off, we might be extra sensitive to light and sound.

Using a sleep mask and ear plugs for sleep will reduce the amount of sensory stimulation you receive, helping to relax your mind and enabling you to block out distractions.

A 3D sleep mask in particular has indentations for your eyes, so they don’t overheat and soft padding around the face making it comfortable to wear as you sleep.

Ear plugs preference will differ from person to person, but we have found that soft silicone earplugs in particular are excellent at blocking out ambient noise and are flexible enough to fit all shapes and sizes of ear.

4. Try breathing exercises

Feelings of stress can raise your heartrate and when we need to fall asleep, we could really do with lowering our heartrate. The quickest and easiest way to induce feelings of calm before bed is to practice some tried and testing relaxation breathing.

Box breathing is the technique where you close your eyes and breath in through your nose for a count of four, hold your breath for a count of four then exhale through your mouth for a count of four.

Hold your breath again for a count of four before beginning the cycle again with your next inhale.

The repetition of this practice focuses the mind, helping you to let go of stress, anxiety and preoccupation and encouraging the body to relax slowly and on purpose. Repeat this for as many times as needed until you begin to feel sleepy.

Stress relief techniques such as meditative breathing are tried and tested and are preferrable to pharmaceutical intervention as they target the brain and body rather than chemically inhibiting receptions in the brain.

5. Take magnesium supplements

Magnesium is a metallic element that has been linked to a whole host of health benefits from relaxing muscles and improving metabolism to improving bone health and easing high blood pressure.

In fact, this helpful metal is involved in hundreds of homeostatic processes within our bodies and deficiency can lead to a heap of health problems.

Magnesium is one of the best supplements for sleep health as it aids relaxation by reducing tension in the muscles, improving blood flow, lowering heart rate, calming the nervous system and encouraging the production of melatonin.

Taking a magnesium supplement like magnesium glycinate can help boost magnesium levels, restoring your body to an optimum state of functioning, ensuring that sleep is less elusive, and stress is kept at bay.

6. Use Epsom salts

Epsom bath salts contain a form of magnesium that is absorbed through the skin and inhaled when breathing.

A relaxing soak before bed will increase your body temperature and soothe any stress and tension held in your body.

Adding Epsom salts, especially with an added essential oil such as calming lavender, will elevate your bath from basic heat therapy to an awesome sleep inducing experience.

7. Stick to a healthy diet

Feelings of stress can lead to binge eating at one of the scales, to not eating at the other end. Neither of these is ideal for maintaining a health body weight. Your health has a significant impact on your quality of sleep, with both emaciation and obesity leading to disrupted sleep patterns.

One of the best ways of helping sleep and anxiety is to get plenty of fruit and vegetables in your diet, consume lean proteins and healthy fats.

Even during times of stress, eating well will fuel your engine and help you maintain proper functioning, including good sleep quality. Sleep is vital for repairing the brain and body so a good diet will help your body which in turn will help your brain, bringing the end to feelings of stress and anxiety.

8. Get plenty of exercise

This might seem an obvious sleep tip but if your body is tired, it won’t be long until your mind is too! Getting plenty of exercise during the day is a wonderful way of staying fit and healthy, which contributes to the normal production of melatonin which helps you sleep.

Whether you enjoy walking, running, playing sports or going to the gym, physical activity will fatigue your body and focus your mind, so not only is the exercise itself helpful for forgetting stressors, but the exertion will also help bringing on feelings of tiredness.

Exercise produces endorphins which supresses cortisol, those horrid stress hormones. So try to exercise at some point in your day, even if only for a short time to beat feelings of stress.

9. Spend time outside

Spending time outside has proven health benefits. A Harvard study in 2019 showed that spending as little as 20-30 minutes a day outside led to a drop in cortisol levels, reducing stress.

When you’re feeling stressed, taking a little time to go outside, even if just for a short walk will help to alleviate feelings of stress and aid relaxation.

This stress relief technique is one of the more simple but most effective ones at aiding relaxation before bed. Go for a short walk before or after dinner for the ultimate helping hand to fall asleep at bedtime.

10. Avoid alcohol

Alcohol is a stimulant. Drinking before bed will do the opposite of helping you to fall asleep. People suffering with stress may think that drinking aids relaxation before bed, but this is simply not true.

It inhibits the production of melatonin so that rather than starting to feel sleepy at bedtime you’ll be feeling wide awake instead. As far as stress relief techniques go, consuming alcohol, even in small amounts, is more likely to make you feel worse in the long run.

We hope these tips provide you with practical ways to improve your sleep and manage stress more effectively. Remember, taking small, consistent steps can make a big difference in breaking the cycle of stress and poor sleep.

everything you need to know about hot water bottles

Hot Water Bottles: Benefits, Types & Safety Tips

UncategorisedNovember 30, 2024November 30, 2024

Everything You Need to Know About Hot Water Bottles

It’s that time of year again when the days are shortening, the temperatures are cooler and many of us struggle to get warm. When these symptoms occur it’s time to dig out our trusty hot water bottles.

The paradox of the winter months is that we know cooler temperatures are better for falling asleep, but there’s a fine line between being nice and cool to bring on those z’s and not being able to stop your teeth from chattering or those toes from tingling.

This is when a hot water bottle, essentially hot water in a water bottle, will take the edge off and help keep extremities warm.

There are more benefits to using hot water bottles than you perhaps know about so let us take you through our comprehensive guide to hot water bottles, their types, uses, applications and the most frequently asked questions about hot water bottles.

How to Use a Hot Water Bottle

A hot water bottle is a flexible bottle, usually made of rubber, that stores hot water safely inside.

The hot water warms the surface of the bottle which then retains heat, releasing it slowly over time.

It is super important to take care when filling a hot water bottle as you don’t want to burn yourself, get your hot water bottle cover wet or damage the hot water bottle itself.

Follow the simple steps below to make sure you fill your water bottle safely.

1. Boil water and allow it to cool slightly.

2. Hold the bottle upright and fill it two-thirds full.

3. Squeeze out excess air before sealing tightly.

4. Check for leaks by gently tilting the bottle.

Common mistakes made when filling your hot water bottle include using boiling water straight from the kettle and overfilling your hot water bottle.

If you use boiling water, you risk damaging the water bottle over time, as well as potentially harming yourself. Wait until the water is cooled slightly before carefully filling your vessel.

Remember to only fill the bottle two thirds of the way and to squeeze any air out as the water vapour from the hot water will puff the water bottle up and you risk popping it, the water bottle splitting or again burning yourself on the water or steam.

We strongly recommend using a hot water bottle with a cover as not only will this be more comfortable to handle but it will diffuse the temperature further ensuring you don’t burn yourself or overheat.

Using a protective cover, like the ones on our hot water bottles, ensures safety and comfort when using a hot water bottle.

Types of Hot Water Bottles

There are a surprising number of different types of hot water bottles available from traditional rubber hot water bottles to shaped water bottles, electric hot water bottles and microwaveable hot water bottles alternatives.

Below we have listed some of the different kinds of hot water bottles and what they are best used for.

Traditional Rubber Hot Water Bottles

Most hot water bottles are made from rubber still. This is the classic choice of material as it makes durable and effective hot water bottles that retain heat well.

Silicone Hot Water Bottles

A more recent alternative to rubber hot water bottles, silicone is lightweight, flexible, and often more modern in design.

Silicone hot water bottles sometimes are more like heat pads which can be heated in the microwave or are available as fillable bottles where the silicone does not deteriorate as quickly as rubber.

Long Hot Water Bottles

A novel variation on the traditional flat rectangle shaped hot water bottle, a long thin water bottle can be wrapped around a person easier covering more body more effectively.

The advantage of this is better application of heat, especially for sore muscles or stomach cramps however the large surface area loses heat more quickly than a smaller hot water bottle.

Wrap-around Hot Water Bottles

Similar to long hot water bottles, wraparound hot water bottles are designed for targeted warmth with straps to hold the bottle in place, making them ideal for pain relief.

Covered Hot Water Bottles

All hot water bottles should have a protective cover on to protect the user from overheating and burns. Options like faux fur hot water bottles which have a muff pocket for extra insulation and a luxurious feel on the skin.

Microwave hot water bottle

Microwaveable hot water bottles dispense with the need for using hot water. They are not really hot water bottles anymore but microwaveable heat packs.

These come as slippers, teddies, hot water bottle shapes and many more novelty designs.

Whilst they may be a more convenient alternative to a traditional hot water bottle, they don’t stay as hot for as long meaning you have to keep microwaving them frequently, which is not ideal.

Electric hot water bottles

Electric hot water bottles have an element inside that heats the water, retaining heat whilst they are plugged into mains power.

You can also get rechargeable options that retain when charged.

These eliminate the need for handling hot water but need using and monitoring carefully and tend to be used in medical settings rather than domestic ones.

Hot Long Does a Hot Water Bottle Stay Hot?

Using a good quality hot water bottle with a protective cover, like our faux fur hot water bottles, should provide you with a personal heat source for 2-6 hours.

Rubber hot water bottles will stay hotter for longer as the rubber retains heat well but the total time your hot water bottle stays hot will be dictated by the ambient temperature as well.

A hot water bottle in a warm bed will stay warmer for longer than a hot water bottle in a tent, for example.

How to Clean and Care for a Hot Water Bottle

To prolong the life of your hot water bottle, taking care of it before and after use is important.

Checking the integrity of your hot water bottle is vital. Remember to take the protective cover off before use and visually inspect the bottle for cracks, splits or other signs of damage.

It is also important to never store your hot water bottle with the water inside as this will help prevent sour odours and mould building inside the bottle.
The best way to clean your hot water bottle are listed below in our step-by-step guide.

1. Empty the bottle completely.

2. Rinse with warm water and mild soap.

3. Scrub the inside gently with a bottle brush.

4. Rinse thoroughly and let air dry with the stopper off.

To prolong the life of your hot water bottle always store it in a cool dry place after cleaning and drying it, avoid folding or creasing the hot water bottle which may damage the integrity of the bottle and make sure it is empty before you put it away.

How Long Does a Hot Water Bottle Last?

The average lifespan of a well looked-after hot water bottle could be anything from 2-3 years up to 10 years.

The quality and thickness of the rubber, the frequency of cleaning, how the hot water bottle is stored and how often it is used will all dictate how long a hot water bottle will last, with those used more frequently more likely to deteriorate faster than those used infrequently.

It is important to check for signs of wear and tear regularly on your hot water bottle by inspecting seams, seals and checking for cracks or damage to the bottle.

If you see that your hot water bottle has cracks, splits, is thinning or the material is losing elasticity, it may be time to upgrade your hot water bottle.

As mentioned above, carefully cleaning and storing your hot water bottle will prolong its lifespan.

How to Store a Hot Water Bottle

Avoid storing your bottle in direct sunlight or close to heat sources and keep it in a cool dry place – and always remember to store it empty! If you can store your hot water bottle in a cover, it will give it more protection and security.

Why Does My Hot Water Bottle Smell

A frequently asked question about hot water bottles is why they become smelly.

The answer is that anything that is frequently wet that is not cleaned and dried regularly will start to smell damp, mildewy and mouldy.

This is why it is important to empty your hot water bottle after use, clean it before and after using and make sure it is stored appropriately.

Common causes of odours include:

• Residual water left inside

• Rubber material ageing

• Infrequent cleaning

To prevent your hot water bottle from smelling badly we recommend emptying, cleaning and drying thoroughly after each use.

Once dry, store your hot water bottle in a cool, dry, well ventilated place whilst not in use.

For really stubborn smells that regular cleaning and drying will not alleviate you can use cleaning solutions like vinegar or bicarbonate of soda.

Are Hot Water Bottle Safe to Use?

Hot water bottles in various guises have been used for hundreds of years. Historically metal containers were used to store hot coals, which were then wrapped in cloth.

These days a rubber bottle with a nice cosy cover is much safer and take a whole lot less time to make.

The most dangerous part of using a hot water bottle is filling it with just boiled water. Any spills may cause burns and any faults with the bottle will do the same. When used carefully and correctly hot water bottles are widely accepted as safe to use in the home.

As mentioned above, ensure you regularly check your water bottle for damage and its integrity to avoid accidents. Only use cooled boiled water to fill your water bottle and make sure you have a cover on, so you don’t burn your skin.

In the UK there are British Safety Standards that products must conform to. For hot water bottles this regulation is known as BS 1970:2012.

It is important that your hot water bottle bears this standard, as that means it has been tested and inspected to conform to the British-certified standard of quality.

Any hot water bottles that do not bear this rating may not have been tested rigorously before use and we would recommend returning them to your supplier.

Suffice to say that all our hot water bottles are certified safe and conform to this British Safety Standard.

How to Use Hot Water Bottles for Pain Relief

The benefits of heat therapy are well documented and have been in use for thousands of years. Applying heat to the body increases blood flow, relaxes muscles, reduces stiffness and eases pain.

While early humans may have bathed in hot springs or applied hot sand to ailments, modern people have electricity and hot water bottles have long been used to ease aches and pains.

The most common pain relief that hot water bottles are used for is muscle pain caused by injury or overuse, menstrual cramps and arthritis.

Applying a hot water bottle to the affected areas will help increase blood flow, helping ease inflammation and providing pain relief to the recipient.

For the most effective pain relief, apply your hot water bottle to the affected area for 15-20 minutes at a time, using a cover on the bottle to prevent burning the skin. Remove periodically to check symptoms before refilling and applying for a further interval.

Can You Use a Hot Water Bottle When Pregnant?

Yes, you can use a hot water bottle when pregnant. Women who are pregnant need to be wary of engaging in any activity that raises their core temperature.

This is why long hot baths, spa days and high intensity exercise are not recommended for pregnant women.

Hot water bottle use, when used sensibly and carefully, will help reduce aches and pains caused by pregnancy without raising your core body temperature.

A hot water bottle applied to the lower back, swollen feet or cramping hips will help to ease tension and take some of the sting out of the various ailments caused by growing a person inside of you.

Avoid applying a hot water bottle to your stomach for long periods of time, 15-20 minute bursts are ideal, make sure you use a hot water bottle cover and if in doubt always consult your health care professional.

Can You Microwave a Hot Water Bottle?

No. Traditional rubber hot water bottles were not intended for microwave use.

Microwaving a rubber hot water bottle will heat the water inside and the outer layer unevenly, causing the potential for overheating and burns.

Microwaving may also lower the integrity of the bottle, causing splits, tears or cracks or might even melt the bottle.

If you want a hot water bottle you can heat in the microwave, find a specific microwaveable hot water bottle, or a microwaveable heat pack that is labelled as microwave safe and follow heating instructions carefully.

Why Do Hot Water Bottles Help You Sleep?

As we’ve talked about above in relation to pain relief, applying heat relaxes muscles, increases blood flow and relieves tension. Feelings of relaxation and the easing of tension helps us feel drowsy and can speed up falling asleep.

The science behind the relationship between warmth and sleep is well known and the comfort provided by a warm hot water bottle might be exactly what you need to promote those sleep-inducing hormones.

From a more practical point of view, warming the bed before you get into it will help you feel cosy and secure straight away.

Maximise this head start to falling asleep by leaving your screen off, trying some calming breathing and float away to the land of nod.

A prewarmed bed will also stop those little toes getting cold, which will stop you feeling sleepy. So plan ahead, and warm your bed before you get in for a much improved quality of sleep.

What is The Best Hot Water Bottle to Buy?

The premise of hot water bottles has not changed in hundreds of years – heating a vessel and wrapping it in a protective cover to provide warmth and pain relief.

Modern alternatives have been around for a while, such as microwaveable hot water bottles, electric hot water bottles and new shapes like long hot water bottles and wraparound versions.

In our experience, the traditional hot water bottle retains heat best and can be used for a wide range of applications.

Whether you choose a silicone hot water bottle or a rubber one, the only real difference is that silicone can stand up to hotter water and is more flexible than rubber.

Microwaveable solutions might be more convenient but just don’t stay hot enough for long enough to provide enough warmth for bringing on sleep.

As for the cover, we are particularly partial to a cosy cover, one that is tactile as this promotes feelings of calm and can aid relaxation more than a rough hot water bottle cover.

We have found that faux fur in particular has wonderful insulative properties and the addition of a hand pocket means that our faux fur hot water bottles are one of the best hot water bottles on the market to buy.

Conclusion

To summarise, hot water bottles are safe to use and provide warmth and heat therapy for pain relief, as well as being a fantastic sleep aid.

If you look after your hot water bottle it should last for a number of years, odour-free and without wear and tear.

Remember to take care when filling with hot water and always use a protective cover.

Whether you prefer classic options or the cosy luxury of faux fur hot water bottles, finding the right hot water bottle can make all the difference.

How to Read Your Magnesium Supplement Label

UncategorisedNovember 6, 2024January 11, 2025

Understanding and Interpreting Magnesium Supplement Labels for Proper Dosing

What is Magnesium?

Magnesium is a wonderfully helpful element that aids sleep, something we know a lot about!

It is naturally occurring in a wide variety of food, such as green leafy vegetables, legumes (peas, beans and lentils), nuts, seeds, whole grains, fish and fruits such as bananas and apples.

Even though it can be found in many fibre-rich foods, it can be hard to eat enough foods high in magnesium to get a sufficient amount into your body, which is why many people take magnesium supplements.

Magnesium is actually a metal and is important for so many of our body’s processes. It’s elemental symbol is Mg, not to be confused with milligrams, mg and how much we take depends on the type of magnesium supplement.

Taking magnesium promotes better sleep by helping muscles recover and relax, regulating sleep patterns by balancing melatonin levels and aiding stress hormone responses leading to feelings of calm, relaxation and peace.

It’s no wonder this clever metal is so popular.

But figuring out which type of magnesium to take, how much to take and how to decipher magnesium supplement tablets can be tricky so let’s take a deep dive into types of elemental magnesium, how they help us and how to decide how much to take.

What Does Magnesium Do For The Body?

Magnesium benefits us in several different ways. It helps maintain a normal blood pressure, aids bone strength, muscle recovery, controls blood sugar levels and helps to make proteins and DNA.

Different types of magnesium provide a wide range of health benefits but getting the right kind and dosage of magnesium for the results you require is vital.

What Are The Magnesium Benefits

• Blood pressure – magnesium helps blood vessels relax reducing tension and maintains a healthy blood pressure.

• Bone strength – magnesium is used by our bodies to aid bone formation and people with higher levels of magnesium in their bodies have a higher bone mineral density. Magnesium essentially helps our bodies to use calcium and vitamin D which are both bone-building nutrients.

• Muscle function – magnesium helps muscles to relax after contracting which aids muscle recovery, reduces lactic acid build up and may even improve exercise performance.

It is also crucial in muscle formation as it is used to build the proteins needed for maintaining muscle health.

• Metabolism – magnesium contributes to the process of converting glucose into energy, burning fat, building proteins as mentioned above, and metabolising carbohydrates, fats and amino acids.

Magnesium can increase calorie and fat burning by optimising your metabolic rate, even during periods of rest.

• Sleep – magnesium helps muscles relax, regulates neurotransmitters that relay signals through our central nervous system, helps to regulate melatonin levels (that helpful sleep-inducing hormone) and reduces cortisol, which is a stress hormone, all of which promotes a better night’s sleep.

As mentioned at the start eating plenty of foods high in magnesium is one way of absorbing magnesium into the body but often the magnesium content of foods naturally high in magnesium can be reduced during processing.

This can make it difficult to get enough magnesium through diet alone. This is when a magnesium supplement can be useful to ensuring we get all those healing health benefits.

What Are The Types of Magnesium?

Magnesium is an important part of over 300 enzyme systems that regulate biochemical reactions inside our bodies

Research into the uses and benefits of magnesium supplements is still ongoing but it is known to play a crucial role, not only in the functions listed already, but in many more besides.

It’s no wonder this helpful metal is fast gaining in popularity, especially as it is estimated that more people are deficient in magnesium than not.

There are 10 main types of magnesium supplement, some of which are best as dietary supplements whilst others have more topical uses.

Let’s take a quick look at each of these and what benefits they may have.

1. Magnesium Glycinate Supplement

Magnesium combined with the amino acid glycine is highly absorbable and is taken for stress reduction, to aid relaxation and promote good sleep health.

2. Magnesium Citrate Supplement

Magnesium citrate is magnesium bound with citric acid. It is one of the most popular magnesium supplements as it is easily absorbed and is used to aid digestion and treat constipation due to its laxative effects.

It is also used for replenishing low magnesium levels.

3. Magnesium Oxide Supplement

This is magnesium bound with oxygen to make a salt. It is not easily absorbed by the body but is used to aid digestive issues such as indigestion, constipation and heartburn.

4. Magnesium Malate Supplement

Magnesium malate includes malic acid and is easily absorbed by our bodies. It is thought to have a less laxative effect than other magnesium supplements and has been recommended for the treatment of fibromyalgia, a chronic pain disorder, and those with chronic fatigue.

5. Magnesium Taurate Supplement

Made by combining magnesium with the amino acid taurine, magnesium taurate is thought to be effective at managing high blood sugar, high blood pressure and promoting general heart health.

6. Magnesium L-threonate Supplement

Magnesium L-threonate is a salt made by mixing magnesium with threonic acid, a substance produced from breaking down vitamin c.

It is believed that this type of magnesium is has brain health benefits and may be useful in treating disorders such as depression and memory loss.

7. Magnesium Sulphate

Made from magnesium, oxygen and sulphur, magnesium sulphate is most commonly known as Epsom salt.

Epsom Salts have an unpleasant taste therefore is not widely used as a consumable supplement however it can be dissolved in bath water to use as a muscle relaxant and stress reliever to great effect.

8. Magnesium Chloride

Magnesium chloride is a salt made from magnesium and chlorine, known for its versatility.

It can be taken as an oral supplement due to its high bioavailability, making it effective for increasing magnesium levels in the body.

However, it is more commonly used in topical applications, such as magnesium flakes, creams, or sprays, which help soothe muscle soreness and promote relaxation when added to baths.

9. Magnesium Lactate Supplement

Lactic acid combined with magnesium is most typically used as a preservative food additive. It is easily absorbed though and makes an effective magnesium supplement for those with sensitive digestive systems.

Which Magnesium Supplement is Best?

Your reason for taking magnesium will determine which type of magnesium supplement is best for you. For better sleep, look for magnesium glycinate. For muscle recovery use magnesium sulphate.

Magnesium L-threonate may improve brain health and magnesium taurate can be taken for better heart health.

What is Elemental Magnesium?

Now that we know more about the different types of magnesium, let’s take a look at how these are conveyed on magnesium supplement labels.

To get the most out of your magnesium supplement you need to know how much elemental magnesium is contained, not just the overall compound weight.

Typically, recommended daily intake amounts for magnesium are for elemental magnesium, not compound magnesium, which all of the above types of magnesium are.

Therefore trying to understand your magnesium supplement label can be tricky. Which is why we’re here to help!

Elemental magnesium is the amount of actual magnesium found in the different compound types of magnesium mentioned above.

For example, the magnesium glycinate elemental content is 14.1%. This means that there is 14.1% or 14.1mg of elemental magnesium in 100g of magnesium glycinate.

Keep reading to see how understanding this will help you decipher your magnesium supplement dosage requirements based on the type of magnesium you use.

How to Read Magnesium Supplement Labels

The table below shows the typical magnesium food supplement amount required by children and adults.

Magnesium supplements come in a range if guises, from magnesium tablets to magnesium drops used to make a magnesium liquid form, magnesium gummies and multivitamin magnesium, where magnesium is combined with other vitamins that have complimentary benefits.

You can also get hold of magnesium oil spray which is typically magnesium chloride and acts as a topical muscle relaxant for soothing aches and pains.

However you choose to consume your magnesium, understanding the dosage will ensure that you are getting the right amount without any unwanted side effects

Group	Age Range	Recommended Daily Intake (mg)	Notes
Children	1–3 years	80 mg	Lower dosage suitable for young children.
Children	4–8 years	130 mg	Increased need for growth and development.
Children	9–13 years	240 mg	Adjusted for pre-teen nutritional needs.
Teenagers	14–18 years	Boys: 410 mg Girls: 360 mg	Higher for boys due to greater muscle and bone development.
Adults	19–30 years	Men: 400 mg Women: 310 mg	Adjusted for average adult metabolic needs.
Adults	31+ years	Men: 420 mg Women: 320 mg	Slightly higher for men in older age groups.
Pregnant Women	All ages	350–360 mg	Magnesium supports foetal development and prevents cramps during pregnancy.
Breastfeeding Women	All ages	310–320 mg	Magnesium assists with lactation needs.
Older Adults	65+ years	Men: 420 mg Women: 320 mg	Important for bone health and reducing muscle cramps.
Athletes	Men	450–550 mg+	Higher needs due to muscle recovery and energy metabolism.
Athletes	Women	350–450 mg+	Adjusted based on physical activity and body weight.

Important Considerations for Magnesium Dosage

General Guidelines: The recommended daily intake values in the table are based on general guidelines from reputable sources such as the NHS and international health organisations.

These recommendations provide a useful reference for maintaining adequate magnesium levels for various age groups and life stages.

Athletes and Special Conditions: Athletes and individuals with specific medical conditions, such as magnesium deficiency or those under intensive physical activity, may require personalised dosage recommendations.

These should be determined under the guidance of a healthcare professional to ensure safe and effective intake.

Supplement Labels: Always refer to the specific dosage instructions on magnesium supplement labels.

These are often tailored to the form of magnesium (e.g., magnesium citrate, glycinate) and the amount of elemental magnesium provided per serving.

Consult a Healthcare Professional: If you are unsure about your magnesium needs, or if you experience symptoms of deficiency or excess, consult with a healthcare provider.

They may recommend a magnesium blood test to monitor your levels and adjust supplementation as needed.

Balanced Diet First: While supplements can help fill gaps, aim to meet your magnesium needs through a balanced diet rich in magnesium-containing foods such as green leafy vegetables, nuts, seeds, legumes, and whole grains.

By understanding these guidelines and consulting professionals when necessary, you can optimise your magnesium intake to support overall health and well-being.

Magnesium Supplement Label Examples

Below are some examples of Magnesium supplement labels. Some labels will show the %RI which is the percentage recommended intake, based on your age.

This may also be shown as RDA which stands for recommended daily allowance.

The magnesium tablet dose needed will depend on the type of magnesium supplement you are taking and how much elemental magnesium that type contains.

Other will be more explicit and show a breakdown of how much elemental magnesium is contained and show how many magnesium capsules to take per day to get the recommended intake.

Magnesium Glycinate Label 1

This supplement provides 300mg of elemental magnesium per serving (2 capsules). Compared to the other labels, this is the most potent option for elemental magnesium. For someone focusing on their elemental magnesium intake, this provides:

75% of the daily requirement for adult men (400mg) and 96% for adult women (310mg).
Athletes: Male athletes aiming for 450mg would only need 1 extra capsule (3 total) to meet their target. Female athletes requiring 310–350mg can meet their needs with the standard 2-capsule serving.

This supplement is ideal for those who need a high dose of elemental magnesium in fewer capsules, particularly athletes or individuals with high magnesium demands.

Magnesium Glycinate Label 2

Each tablet contains 100mg of elemental magnesium, with the recommended 2 tablets providing 200mg total. This lower dose makes it suitable for those who need more control over their magnesium intake. For elemental magnesium:

50% of the daily requirement for men and 65% for women is met with 2 tablets.
Athletes: Male athletes would need 4-5 tablets to reach 400–450mg of elemental magnesium. Female athletes could take 3–4 tablets to meet their target of 310–350mg.

This supplement is best for individuals who prefer splitting their doses throughout the day or those starting with smaller amounts of elemental magnesium.

Magnesium Glycinate Label 3

This supplement offers 151.2mg of elemental magnesium per 2 capsules, making it the most moderate in terms of elemental magnesium content. For someone focused on their elemental magnesium intake:

It provides 36% of the daily requirement for men and 47% for women per serving.
Athletes: Male athletes would need 3 servings (6 capsules) to reach 450mg, while female athletes would need 2-3 servings (4–6 capsules) to hit 310–350mg.

This supplement works well for those who prefer a lower dose of elemental magnesium per serving and want to tailor their intake based on dietary magnesium or other supplements.

Final Comparison: Elemental Magnesium Focus

Label 1: Provides the highest dose of elemental magnesium (300mg per serving), making it the most efficient option for those with high magnesium needs, including athletes or individuals with magnesium deficiencies.
Label 2: Offers a moderate dose of elemental magnesium (100mg per tablet) that is ideal for people seeking flexibility in their supplementation, especially those starting with lower doses or spreading their intake throughout the day.
Label 3: The lowest dose of elemental magnesium (151.2mg per 2 capsules), making it a suitable choice for incremental supplementation or those combining magnesium intake with dietary sources.

This doesn’t take into account magnesium quality, you’d really have to research each company and their reputations to make sure what you’re getting is high quality.

How to Monitor Your Magnesium Levels

Given the complexity of magnesium supplements and the range of types available depending on your requirements, it is important to monitor your magnesium levels to avoid unwanted side effects.

Taking the correct dosage of magnesium, as directed by your supplement label, is the best way to avoid the possible side effects of magnesium supplements.

However, if you are taking a high dose of magnesium for a particular medical condition or as an athlete, you can monitor your intake through magnesium blood testing.

Your doctor may prescribe a blood serum magnesium test to find abnormal levels of magnesium in your blood.

Low magnesium levels are often linked with low calcium and low potassium levels, whereas high levels may indicate problems with the kidneys or intestines.

Usually only those prescribed magnesium supplements will be regularly tested for magnesium levels.

This will help adjust the dosage as required, monitor health benefits and ensure that it is performing the function required.

Potential Side Effects of Magnesium Supplements

Most people won’t experience any magnesium supplement side effects, especially if they are taking them as directed to aid deficiency.

Magnesium side effects are rare and will usually only occur if you have taken too much or have too little magnesium in your body.

Magnesium Deficiency

Only those suffering from low magnesium levels should consider taking magnesium supplements. Deficiency in magnesium may include the following symptoms:

• Poor sleep

• Depression or low mood

• High blood pressure

• Increased chance of migraines

• Potential risk of heart disease

• High blood sugar

Magnesium deficiency has been linked to a whole host of symptoms and medical conditions. In many studies magnesium has been found to improve symptoms, but experts are yet to conclusively prove the definitive benefits of magnesium as their application and uses are so varied.

What are the Magnesium Side Effects?

At the opposite end of the scale, taking too much magnesium can be dangerous to our health.

Adults should have no more than 350mg per day, unless they are professional athletes under medical supervision and monitoring.

Taking too much magnesium can lead to lethargy, low blood pressure, nausea, vomiting and diarrhoea.

More serious side effects from magnesium may be experienced by people with underlying health problems or other medical conditions so it is vital to ensure you are only taking supplements as required and/or prescribed.

Where to Buy Magnesium Supplements?

You can buy magnesium supplements at pharmacies, supermarkets, health stores and online.

Always check the ingredients of your supplements and make sure you research brands before you buy.

We recommend only taking magnesium supplements when you have a deficiency, or prescribed by a doctor, and always ensuring you take the correct dosage.

What is a Fitted Bed Sheet?

UncategorisedJanuary 28, 2024March 12, 2024

Mastering Comfort: Your Comprehensive Guide to Choosing the Perfect Fitted Bed Sheet

Welcome to the world of fitted bed sheets, the unsung heroes of a comfortable night’s sleep!

If you’ve ever found yourself wrestling with a flat sheet or woken up to discover your bed sheet in a tangled mess, then it’s time to get acquainted with the snug, comforting embrace of a fitted bed sheet.

But not all fitted sheets are created equal. In this guide, we’ll explore every aspect of fitted bed sheets, from choosing the perfect size and depth to understanding the ever growing amount of fabric options available, including the eco friendly and increasingly popular bamboo bedding.

What Exactly is a Fitted Bed Sheet?

Let’s start with the basics: what exactly is a fitted bed sheet? Unlike their flat counterparts, fitted bed sheets are designed with elasticated corners meant to fit snugly over your mattress.

This simple yet absolutely ingenious design not only simplifies the bed making process but also ensures that your sheet stays in place, offering a smooth and comfortable surface for you to enjoy your sleep.

However, picking a fitted bed sheet isn’t just about choosing any sheet with elastic corners. The size, depth, and fabric of the sheet all play a crucial role in the quality of your sleep, even if sometimes it is just mentally.

Choosing the Right Size and Depth

When it comes to fitted bed sheets, size does matter. A sheet that’s too small will constantly slip off the corners of your mattress, while one that’s too large will gather and bunch up, creating an uncomfortable sleeping surface.

Fitted sheets are typically made to match standard mattress sizes, but it’s the depth that you really need to pay attention to.

Mattresses vary in thickness, more so if you add a mattress topper for that extra layer of comfort. Here’s a breakdown of fitted sheet depths to help you choose the right one:

Standard Depth Bed Sheet:

Usually around 20 – 30cm, perfect for average-sized mattresses.

Deep Fitted Sheets:

These are about 35 – 45cm deep, designed for thicker mattresses or those with a topper.

Extra Deep Fitted Sheets:

Measuring around 50 – 65cm or more, these sheets are meant for exceptionally thick mattresses or those with multiple toppers.

Why Does My Fitted Sheet Come Off the Mattress?

It’s a common bedtime conundrum: you go to sleep with your bed perfectly made, only to wake up with the bed sheet half off the mattress. The primary reason for this is often a mismatch in size or depth.

However, the quality of the elastic and the sheet material can also contribute to this issue. Over time, some elastic can lose its stretch, and certain materials may become more slippery, causing the sheet to move around.

Regularly checking the condition of your bed sheets and ensuring you choose the correct size and depth can prevent many a restless night.

Some brands use more re-enforced elastic, to fight this issue that many users have faced in the past.

The Importance of Fabric Choice

The fabric of your fitted bed sheet significantly impacts your comfort during sleep. Different fabrics unsurprisingly offer different of benefits, mainly from breathability and moisture wicking to durability and softness.

Let’s explore some popular options:

Bamboo Bed Sheets:

Bamboo sheets are celebrated for their sustainability and moisture wicking properties. This bedding is incredibly soft, hypoallergenic, and has natural antibacterial qualities, making it an excellent choice for those with slightly more sensitive skin or allergies.

If you’re looking at bamboo you’re best opting for 100% Lyocell Bamboo bedding as it is not mixed with any cheap cottons or plastics and can look silky.

Cotton Bed Sheet Varieties:

Egyptian Cotton: Renowned for its luxurious feel, Egyptian cotton is highly breathable and soft, becoming softer with each wash.

Pima Cotton: Similar to Egyptian cotton in terms of comfort and durability, Pima cotton is known for its long fibers, offering a smooth feel.

Cotton Sateen: With a silky surface and sheen, cotton sateen bedding is tightly woven and offers a warmer feel, perfect for cooler climates.

Cotton Percale: Known for its crisp and cool feel, cotton percale is lightweight and breathable, ideal for warm sleepers.

Polyester Bed Sheet Blends:

While not as breathable as cotton, polyester sheets are incredibly durable and resistant to wrinkles and shrinkage.

Blends like poly cotton combine the benefits of both materials, offering a good balance of comfort, breathability, and durability.

By understanding the unique properties of each fabric type, you can make an informed choice that caters to your specific comfort needs and preferences for your bed sheet requirements.

Care and Maintenance for Your Bed Sheet

A key to prolonging the life and maintaining the quality of your fitted bed sheet is proper care. Always adhere to the washing instructions specific to the fabric type.

Generally, washing in cool water and avoiding harsh detergents can help preserve the quality, color, and elasticity of the fabric.

Proper storage is crucial… fold or roll your sheets neatly to prevent excessive wrinkling and maintain the corners elasticity.

Conclusion

Fitted bed sheets are more than just a piece of fabric; they are the cornerstone of a good night’s sleep.

By selecting the right size, depth, and fabric, and by providing the proper care, you can transform your bed into a cozy, inviting sanctuary. Remember, the perfect bed sheet is not just about comfort; it’s about creating a sleep environment that caters to your personal preferences and needs.

We hope this guide has illuminated your path to finding the perfect fitted bed sheet. Here’s to sweet dreams and peaceful nights, wrapped in the comfort of your ideal bed sheet!

How Much Deep Sleep Do You Need?

UncategorisedNovember 4, 2023November 4, 2023

Unlock the Secrets to a Rejuvenating Night’s Rest: Deep Sleep

Have you ever woken up feeling groggy and disorientated? Or maybe you struggle waking up in the morning and have trouble shaking that sleepy feeling? Ok, maybe you’re just not a morning person but it turns out science may have an explanation that proves you aren’t lazy.

You may have heard that adults need between 7 and 9 hours of sleep each night. So, you might be surprised to learn that this alone is not enough!

The quality of your sleep matters, and deep sleep is crucial to feel fully refreshed and ready to take on the day when you roll out of bed in the morning.

Deep sleep supports memory, growth and cell regeneration all while you are fast asleep! Sounds good right?

In this post we’ll take a look into the different stages of the sleep cycle, the benefits of getting enough deep sleep and some practical tips for improving the quality of your night’s sleep as well as answer important questions like much deep sleep do you need?

What is Deep Sleep?

Deep sleep, also known as ‘slow-wave sleep’ is thought to be the most restorative stage in the sleep cycle. During deep sleep, activity in the brain appears in long, slow waves called delta waves. This stage in the sleep cycle is often referred to as heavy sleeping or being fast asleep.

You need adequate deep sleep to wake up feeling refreshed, rejuvenated and well-rested in the morning. Among its many benefits, deep sleep supports memory, growth and cell regeneration.

If you are woken during the deep sleep stage you may experience sleep inertia, a period of fogginess, for several minutes after awakening.

During the deep sleep stage your muscles relax, blood supply to the muscles increases, heart rate and breathing slow and the body promotes tissue growth and the release of essential hormones.

Without the functions that occur during deep sleep you are more likely to suffer with sleep deprivation which is linked to memory problems and other health issues.

The Sleep Cycle Explained

When you rest, your body goes through different stages of the sleep cycle. There are two different types of sleep in each cycle: one stage of rapid eye movement (REM) and three stages of non-rapid eye movement (NREM).

During REM sleep, your eyes move around rapidly without sending visual information to your brain, but this does not happen during NREM sleep.

The NREM stages consist of light sleep (N1), deep sleep (N2) and deeper sleep (N3). During the NREM, or deep sleep stage, it is more difficult to rouse you and if you woke up you would feel disorientated.

The stages cycle in this order: N1, N2, N3, N2, REM. A person cycles through these stages 4-5 times every night and a complete cycle lasts around 90-110 minutes.

How Many Hours of Deep Sleep Do You Need?

On average, around 20-25% of sleep should be deep sleep. So, if you sleep for 7-8 hours you need roughly between 1.5-2 hours of deep sleep each night. You can now use sleep trackers such as an Oura Ring to help track your own sleep stages.

Without attaining the recommended average deep sleep per night, you might start to experience symptoms of sleep deprivation such as feeling lethargic throughout the day.

The exact amount of time a person spends in deep sleep changes as we age, with older adults spending less time in deep sleep than children and younger adults.

This also correlates with the trend that amounts of sleep decrease with age. So… how much sleep do I need based on my age?

• Infant (4-12 months): Infants aged between 4-12 months require a total of 12-15 hours of sleep per day.

• Toddlers (age 1-2): Toddlers aged between 1 and 2 require a total of 11-14 hours of sleep per day.

• Preschool (age 3-5): Children aged between 3 and 5 years require 10-13 hours of sleep including naps.

• School-age (age 6-12): Children aged between 6 and 12 need 9-12 hours of sleep.

• Adolescents/teens (age 13-18): Adolescents aged between 10 and 18 need 9-10 hours of sleep each night.

• Adults (age 18+): Adults aged 18+ need between 7 and 9 hours of sleep each night however this is typically less for adults over the age of 65.

How Can I Get More Deep Sleep?

If you’ve got this far, you’re probably keen to learn how you can get some better ZZZ’s.

You may have heard that carrying out regular exercise, avoiding large meals and caffeine before bedtime, removing electronic devices from the bedroom and aiming to go to bed at the same time every night and getting up at the same time every morning can improve your sleep health.

These habits definitely can help you improve your sleep health but sometimes you need a little extra help.

There are a number of great supplements, products & tips to aid your sleep health. Here’s a rundown of our favourites:

3D Sleep Masks:

3D sleep masks are designed to block out light completely, which promotes natural melatonin production, and allow for normal eye movement during REM sleep.

Magnesium:

Magnesium comes in many forms from orals to topical products. There are different types, some absorb well & some don’t. For sleep, we suggest that you take something like Magnesium Glycinate, which is highly absorbed by the body orally.

You should aim to take around elemental magnesium before bed for reduced disturbances & deeper sleep.

There are also things like magnesium oil spray which is natural form of magnesium oil from the sea, in which you can rub it into your feet for high absorption rate which bypasses the digestive system. This can help with overall sleep quality.

Don’t Eat 2-3 Hours Before Bed:

This is crucial! When you sleep you ideally need to have already digested a lot of your food, because if your body is spending time digesting it is not spending time recovering the rest of your body.

This is has been shown with sleep trackers, for individuals who have eaten late, their heart rate stays elevated through the night. This shows a lack of recovery in general terms, meaning that your muscles, body tissue & skin & cells may not have had the full repair they deserve.

Sleep Sprays:

Sleep sprays contain calming essential oils including lavender, patchouli and jasmine which creating a calming atmosphere and promote relaxation.

Epsom Salts:

Epsom salts help relax muscles and relieve tension in the body for a rejuvenating night’s sleep. Helping yourself wind down in the evening before bed can have a positive impact on your sleep.

Sleep Patches:

Sleep patches contain calming CBD and lavender which are known to help reduce stress and anxiety, alleviate pain and improve sleep quality.

Cool Bedroom:

Sleeping with a cool bedroom is important for deep sleep! Having a warm bedroom completely disrupts the sleep cycles of the body, therefore it is best to have a cool bedroom.

Aim for a bedroom temp of around 18°C for optimal deep sleep conditions.

Bamboo Bedding:

Bamboo bedding helps to naturally regulate your body temperature, keeping you warm when it’s cool and vice versa. Being comfortable while you sleep obviously plays a role in your sleep quality, if you’re not comfortable while you sleep you’re not going to sleep well.

Summary

In essence, a good night’s slumber transcends mere duration — it’s the depth that truly rejuvenates. For peak restoration, aim for deep sleep to constitute 20-25% of your nightly rest.

This isn’t just about clocking hours; it’s about nurturing quality, as proper deep sleep is pivotal for myriad health dividends.

By prioritising your evening routine, allowing sufficient time to relax, getting to bed early, and choosing the right supplements, you’re more likely to improve your deep sleep.

What Type of Bed Sheets Do Hotels Use?

UncategorisedOctober 24, 2023October 24, 2023

The Ultimate Guide to Hotel Sheets: Materials, Weaves, and Care in the Hospitality Industry

Hey there, fellow sleep lovers and hotel enthusiasts! Ever plopped down on a hotel bed and wondered, ‘Why don’t my sheets at home feel this good?’ If you’re nodding along, you’re in the right spot.

We’re diving deep into the luxurious world of hotel sheets—from the types of materials to the nitty-gritty of thread counts, weaves, and even how they’re laundered. Buckle up; it’s going to be a comfy ride!

What Types of Sheets are Commonly Used in Hotels?

Thread Count: The Secret Sauce of Hotel Comfort

So, you’ve heard the term ‘thread count,’ right? What’s the deal with that? Well, it’s the number of threads—both horizontal and vertical—packed into a square inch of fabric.

Most hotels go for sheets that have a 300 to 600 thread count.

Why? Because not only do these sheets feel like a hug from a cloud, but they’re also tough enough to withstand wash after wash. Yep, it’s like having your cake and eating it too.

Linen: The Unsung Hero in Hot Climates

You’ve probably heard that linen sheets are ‘breathable,’ but let’s break that down. Imagine linen fibres as tiny straws—they let air move in and out freely.

This is a lifesaver in scorching climates where a sweaty night’s sleep is a big no-no. And get this, linen wicks away moisture from your skin, helping it evaporate in a snap. It’s like your bed’s personal air conditioner.

Blended Sheets in Hotels: Not So Common

Why Hotels Avoid Polyester

Blended sheets, especially those containing polyester, have fallen out of favor in many hotels. These are called Polycotton Bedding sets, made from polyester.

Polyester is a synthetic material that tends to trap heat, making it less breathable than natural fibers like cotton or linen.

Also, polyester doesn’t offer the same luxurious, soft feel that 100% natural fibers do. Hotels are in the business of providing comfort and luxury, and polyester blends just don’t make the cut in most cases.

How are Hotel Sheets and Materials Made?

Cotton Production

Egyptian cotton is special because it’s grown in a specific climate that allows for longer cotton fibers, which ultimately create a softer, more luxurious sheet.

The fibers are handpicked, ensuring higher purity and less stress on the fibers, unlike mechanical harvesting, which can break the fibers and lead to a less smooth fabric.

While Egyptian cotton is widely used, another high-quality option is Supima cotton, known for its long-staple fibers that offer exceptional softness and durability.

Linen Production: The Flax Fantastic

The More Eco-Friendly Choice

Flax, the plant from which linen is derived, is a highly sustainable crop. It requires less water and fewer pesticides than cotton.

Once harvested, every part of the flax plant is used… nothing is wasted, making it an eco-friendly option.

What Sheets Do Popular UK Hotels Use?

Hilton Hotels

Hilton Hotels, particularly in Europe, pride themselves on offering guests high-quality bedding. According to their European website, guests can choose between 100% cotton or a cotton blend for their sheets.

These sheets feature a 300 thread count sateen weave, known for its soft, silky feel. The bedding comes in a white-on-white mini stripe pattern, adding a subtle but luxurious touch. What’s more, these sheets are machine washable and dryable, offering both comfort and convenience.

Hilton often uses high-quality cotton sheets, which could range from Egyptian to Supima cotton, both known for their superior comfort and durability.

Premier Inn

Premier Inn, a popular UK chain, is known for the comfort of its Hypnos beds. The sheets often feature a percale weave, known for its crisp and fresh feel. While the thread count might not be as high as some luxury hotels, it is generally above average, offering a comfortable sleep experience.

Travelodge

Being a budget-friendly option, Travelodge typically opts for polyester-cotton blends in their bedding. These sheets are durable and easy to maintain but may offer a modest thread count. If you’re looking for functional and affordable, Travelodge has you covered.

The Ritz-Carlton

For those seeking luxury, The Ritz-Carlton offers an exceptional sleep experience. Their Classic White linens come with a 400 thread count cotton sateen sheet in a clean white hue.

The sleep experience is further enhanced by a luxurious featherbed, essential duvet comforter, and plush pillows. It’s a sleep experience designed to be nothing short of exceptional.

Holiday Inn (IHG)

A guest staying at a Holiday Inn shared on Reddit that the sheets they encountered were a blend of 52% polyester and 48% Modal, as part of the IHG Bedding Collection.

This blend aims to offer a balance between durability and comfort. The use of Modal, a type of rayon made from beech trees, adds a level of softness and moisture-wicking properties to the sheets.

It’s noted that polyester bedding (in which many hotels will use), is often not great for the skin as it is essentially a form of plastic.

Marriott Hotels

According to Marriott’s European online shop, they offer fitted sheets made of 100% Sateen Cotton with a 300 thread count. These sheets are machine washable, suggesting ease of maintenance, and offer a luxurious yet practical sleep experience.

Marriott Hotels often use high-quality cotton sheets, which could range from Egyptian to Supima cotton, both known for their superior comfort and durability.

Why Do Hotels Choose These Sheets and Weaves?

The weave of the fabric can significantly affect how sheets feel against your skin, their breathability, and their overall appearance. Let’s delve into some of the most commonly used weaves in hotel bedding:

Sateen

Sateen is known for its silky, luxurious feel, thanks to a unique weaving pattern where multiple threads overlap. It has a high thread count and a sheen that adds a touch of glamour to the bed. However, it’s less breathable and may not be the best option for those who tend to sleep hot.

Percale

Percale uses a simple one-over-one-under weave, leading to a matte finish and a crisp, fresh feel. It’s breathable and is often recommended for hot sleepers or for use in warmer climates.

Twill

Twill is characterized by its diagonal weave, giving it a textured appearance that’s less prone to wrinkling. It’s often used in heavier fabrics and is known for its durability. It may not be as soft as sateen or percale but holds up well to repeated washings.

Jersey

Jersey sheets are knitted rather than woven, creating a stretchy fabric that feels like a soft T-shirt. While incredibly comfortable, they tend to be less durable than woven fabrics and may pill over time.

Flannel

Flannel sheets use a plain or twill weave that’s brushed to create a fuzzy surface. They’re perfect for colder months but may be too hot for summer use.

Jacquard

Jacquard weaves are intricate and are often used in high-end, patterned sheets. The weave varies across the fabric to create different textures and patterns. They are often more expensive due to the complex weaving process.

Muslin

Often found in lower-end sheets, muslin is a plain weave with a lower thread count. It’s less soft and less durable but is a cost-effective option for places like hostels or children’s beds.

Supima Cotton Weaves

High-quality cotton types like Supima are often used in various weaves, including sateen and percale, to offer superior comfort and durability. They take the best qualities of the weave and elevate them with the natural advantages of high-quality cotton.

What seems to be the most common choice for hotel sheets is a cotton sateen weave, for the higher quality hotels that want to offer the most comfort (300-600TC).

What Sheets Can You Expect in Hotels of Different Star Ratings?

1-Star Hotels: Basic but Functional

Let’s be honest, if you’re checking into a 1-star hotel, you’re probably not expecting Egyptian cotton.

Most likely, you’ll find polyester blends with a lower thread count—functional but not exactly luxurious. You may see some cotton blends between 100-200TC.

2-Star Hotels: A Step Up

Here you will still see more cotton blends, we’re looking at lower thread counts that are also lower quality, maybe around 100-300TC.

3-Star Hotels: Middle of the Road

These establishments often strike a balance between cost and comfort. Expect mostly cotton sheets with thread counts hovering around the 200–300TC mark but with an average-poor sourced quality bedding.

To try and make the sheets seem smoother, they may often still use polycotton mixes to try and make the sheets feel higher quality, but these come with out the higher quality attributes.

4-Star Hotels: Comfort is Key

Now we’re getting into the plush stuff. Four-star hotels often feature higher thread counts, around 300-400TC, and you’ll likely encounter sateen weaves for that extra softness that have been sourced from a good supplier who produce good quality fabrics.

5-Star Hotels: Luxury All the Way

Think Egyptian cotton, 300-600+ thread count (depending on the brand), and a choice between percale and sateen weaves. It’s all about delivering a luxurious sleep experience.

The most common weaves that you will be laying in is cotton sateen, as these are the most popular weave of the luxury hotels.

Often 5* hotels in the UK that are a part of a larger group, will often use 300TC cotton sateen bedsheets that have been sourced from an excellent supplier. This is because they try to combine quality with reasonable pricing.

7-Star Hotels: The Pinnacle of Luxury

Yes, the 7-star category is not officially recognised, but if you’re staying at the Burj Al Arab in Dubai, you’re in for a treat.

You can choose from a variety of sheets & pillowcases from a list in the hotel. Primarily High Quality Egyptian Cotton Sateen ranging from 400TC-1000TC, with 9 different pillow choices to help optimise your sleep.

Sometimes a higher thread count for cotton around 1000TC can feel too thick for many individuals, that’s why the sweet spot seems to be around the 400-600TC from a high quality, precise manufacturer for most indivuduals.

Depending on your status and depth of your wallet, you could even be able to access 100% silk sheets and pillowcases for your stay.

What About Airbnbs? The New Age of Versatile Bedding Choices

Budget Airbnbs: Function Over Luxury

If you’re staying in a budget-friendly Airbnb, chances are you’ll find cotton sheets with a thread count around 200-300TC. They’re durable, relatively soft, and easy to maintain—ideal for hosts who want to provide basic comfort without breaking the bank.

Premium Airbnbs: Stepping It Up

When you move into the premium Airbnb category, the bedding game changes. Expect to find luxurious options like 400-600 thread count cotton sateen sheets. These sheets offer a silky, opulent feel, elevating the guest experience to hotel-like standards.

The Airbnb X-Factor: Customisation

One of the coolest things about Airbnbs is the freedom hosts have to get creative with bedding.

Some might offer bamboo bedding made from 100% Lyocell, which provides a unique type of softness and is often requested by eco-conscious travelers. Thread count for this is actually best around 300TC, if you get any higher than that the bamboo is often mixed with other materials.

You may be able to request french linen if they have the option, especially in summer as it is highly breathable & prefered by a select few.

This flexibility makes staying in an Airbnb a unique experience, as you might find boutique-like choices you wouldn’t typically find in traditional hotels.

How Do Hotels Maintain Their Sheets?

The Laundry Lowdown: It’s More Than Just a Spin Cycle

So you think hotels just toss their sheets into any old washing machine? Think again! They use washers that are the Ferraris of laundry—industrial-grade and fitted with settings that get those sheets squeaky clean and sanitised.

These machines are laundry workhorses that can handle tons of sheets while sipping water like it’s a fine wine.

And here’s the kicker: hotels often use special detergents and fabric softeners to make sure those sheets keep giving you cloud-like comfort, wash after wash.

Why Higher Thread Count is Preferred

Let’s get real: higher thread count isn’t just about that lush, luxe feel (though, let’s be honest, that’s a huge perk).

These sheets are the marathon runners of the fabric world. Their threads are woven so tightly that they resist fraying and thinning, even after endless trips through the wash.

This is big news in hotel land, where sheets can get washed daily.

What Bedding Should I Buy to Mimic Hotel Sheets?

If you’re wanting to mimic the premium hotel feel you should be looking at high quality products from 300TC-600TC Cotton Sateen sheets.

Be warned, if you purchase 300TC Cotton bedding online it may often be marked as 300TC, but it actually may be a lower thread count that could be anywhere between 150TC-200TC.

That is why you may need to look at bedding from 400-800TC to start matching the hotel quality bedding, due to many companies giving false information about their thread count.

In Conclusion: Your New Appreciation for Hotel Sheets

We’ve journeyed from thread count basics to the sheer opulence of sheets in high-star hotels.

Whether you’re someone who’s making these bedding choices for a hotel, or you’re just keen to up your own sleep game, understanding what goes into those dreamy hotel beds can be a game-changer.

So, next time you’re sinking into a hotel bed, give a little nod to the sheets. They’re not just there to look pretty; they’re the unsung heroes making sure your sleep is nothing short of heavenly.

Polycotton Bedding Unveiled: Is it the Right Choice for You?

UncategorisedSeptember 30, 2023October 23, 2023

Unveiling the Reality of Polycotton Bedding: Is It Worth the Hype?

Hey, savvy sleepers! Today we’re diving deep into the world of polycotton bedding. It seems to be everywhere, but is it really the sleep game-changer it claims to be? Stick around as we dissect this popular bedding material, compare it with natural alternatives, and give you the lowdown on what’s really best for your slumber sanctuary.

What is Polycotton Bedding?

Polycotton is like the modern day Romeo and Juliet… a blend of two unlikely friends, polyester and cotton. It promises the durability of polyester with the softness of cotton. But unlike the tragic Shakespearean duo, this blend doesn’t always result in a happy ending. When you mix a synthetic material like polyester (a type of plastic) with a natural fibre like cotton, you get a fabric with a split personality. It’s neither fully synthetic nor completely natural. So, if you’re looking for bedding that’s straightforward, polycotton might not be your match made in heaven.

How is Polycotton Made?

Let’s get technical for a moment. Polycotton is created by weaving polyester and cotton fibres together. Polyester fibres are made from a kind of plastic derived from crude oil (yes, the same stuff that fuels your car).

Cotton fibres, on the other hand, come from the cotton plant. The ratio of polyester to cotton can vary, but a common mix is 65% polyester and 35% cotton. This ratio is designed to offer a balance between the durability of polyester and the comfort of cotton.

But remember, the process of making polyester is far from eco friendly. It involves chemical reactions that are not only complicated but also not great for Mother Earth.

Thread Count and Its Impact on Comfort

Alright, let’s talk numbers… thread count numbers, to be specific. You might have seen polycotton sheets boasting various thread counts like 150TC, 300TC, 400TC, and even 500TC. So, what does this mean for your comfort? Let’s break it down:

150TC:

This is generally the starting point for most polycotton sheets. At this thread count, the material is often quite stiff and not particularly soft. It also lacks breathable properties, which can make for a hot, uncomfortable night’s sleep.

300TC

A step up in softness and comfort, 300TC polycotton sheets are a bit more breathable than their 150TC counterparts. However, they still retain some of the heat due to the polyester component.

400TC:

At this thread count, you’ll start to feel a noticeable increase in softness. The sheets are smoother and have a slight sheen. Breathability is better, but again, not quite on par with natural fibres like cotton or bamboo.

500TC:

These are the crème de la crème of polycotton sheets in terms of softness and luxury. But don’t be fooled.

Even at this high thread count, polycotton can’t compete with the buttery smoothness of bamboo bedding or the soft eucalyptus sheets.

And while breathability is improved, it’s still not ideal for those hot summer nights or for anyone who sleeps warm.

Remember, even a 500TC polycotton sheet won’t match the luxurious feel of bamboo bedding or even egyptian cotton sheets.

Bamboo sheets are naturally more breathable and softer, making them the ultimate choice for comfort and sustainability.

Is Polycotton Good for Bedding?

So, is polycotton the bedding of your dreams? Let’s be real. If you’re eco conscious or have sensitive skin, you might want to reconsider.

Polyester is essentially a refined form of plastic. It’s not breathable, and it’s definitely not biodegradable. Plus, if you’ve got allergies or skin sensitivities, polycotton might not be your friend.

Unlike natural fibres like bamboo, which are hypoallergenic, polycotton can irritate your skin.

Let’s talk about breathability. Cotton and bamboo are breathable materials that wick moisture away from your body, making them perfect for warm climates or for those who tend to sleep hot.

Polycotton, with its plastic component, tends to retain heat. So if you’re the type who flips the pillow to find the cool side, polycotton sheets might make your nights a bit restless.

How Skin Absorbs Plastic: A Health Concern?

Think of your skin as your body’s sponge. It’s not just a protective barrier; it’s an absorptive one too.

And while the science isn’t conclusive yet, there’s growing concern about what constant exposure to plastics, even micro amounts, could mean for our long term health. Some studies suggest that chemicals from plastics can leach into our system through our skin.

With polycotton sheets, you’re essentially wrapping yourself in a material that’s part plastic, every single night. Why risk it when there are natural alternatives that are just as comfortable, if not more so?

Polycotton vs Cotton Bedding?

When it comes to a bedding face off, cotton is the classic contender. It’s breathable, biodegradable, and generally more skin friendly.

Polycotton might offer durability and wrinkle resistance, but at what cost? Cotton is a natural material that has been used for thousands of years. It’s tried and tested.

Polycotton, however, is a relatively new invention, and we’re still learning about its long term impacts, both on our health and the environment.

Plus, let’s not forget about the eco angle. Cotton is a plant. It grows from the earth and can return to it, decomposing naturally.

Polycotton, with its synthetic blend, can take hundreds of years to break down. And in a world where we’re already struggling with plastic waste, do we really need our bedding to add to the problem?

Why Bamboo Bedding is a Better Choice

Before we wrap up, let’s talk about the new kid on the block… bamboo. It’s not just a trendy buzzword; it’s a genuinely fantastic material for bedding. Bamboo is incredibly soft, breathable, and wicks moisture away from your body. And let’s not forget… it’s sustainable.

Unlike cotton, which can be water-intensive to grow, bamboo needs very little water. It also grows incredibly fast, making it a renewable resource that’s kinder to the planet.

When it comes to that “fresh bedding” feeling, bamboo takes the cake. Those buttery-smooth sheets stay that way for days on end, thanks to their hypoallergenic properties.

Plus, bamboo bedding naturally helps regulate your body temperature, keeping you cool when it’s warm and warm when it’s cool. Trust us, once you go bamboo, you’ll never go back.

Unlocking the Power of Coffee Naps: Your Ultimate Guide to Reclaiming Your Afternoon

UncategorisedSeptember 30, 2023September 30, 2023

Revolutionise Your Afternoons: The Science and Magic of Coffee Naps

Hey, you. Yes, you… the one reaching for that fifth cup of afternoon coffee. What if I told you that you’re approaching your caffeine fix all wrong?

What if combining that beloved cuppa with a power nap could exponentially increase your energy levels and make you more productive than ever? Intrigued? Welcome to the fascinating world of coffee naps.

We’re about to dive deep into the science, the benefits, and the how-tos of this extraordinary productivity hack. So sit back (with your coffee, of course), and let’s get started.

What is a Coffee Nap?

A coffee nap is the ultimate productivity hack that many of us didn’t even know we needed.

Picture this: you’re at work or maybe at home working on a personal project. It’s the dreaded afternoon slump, and you’re struggling.

You could either reach for a cup of coffee or curl up somewhere for a quick nap. But wait, why not both?

Yes, a coffee nap is precisely that… a cup of coffee followed by a short, 20 minute nap. It might sound counterintuitive, but the science backs it up. So before you dismiss it as just another internet fad, keep reading. Your afternoons are about to get a whole lot better.

How Do Coffee Naps Work?

Alright, science nerds and curious cats, this is where it gets interesting. First off, caffeine doesn’t work instantaneously.

It takes about 20 minutes to kick in. Interestingly, 20 minutes is also the ideal duration for a power nap. So, the two activities complement each other perfectly.

The caffeine in coffee works by blocking adenosine receptors in your brain. Adenosine is a neurotransmitter that makes you feel sleepy.

During a short nap, your body naturally clears some of this adenosine away, making room for caffeine to come in and make you more alert than you’d be with just the coffee or the nap alone.

It’s like setting the stage for caffeine to perform its magic show in your brain.

Are Coffee Naps Bad for You?

So, is this magical concoction too good to be true? Not quite, but there are some caveats. Timing is crucial.

If you decide to indulge in a coffee nap too late in the day, you’re signing up for a night of tossing and turning.

Caffeine can linger in your system for several hours, so aim to have your coffee nap no later than 3 pm.

This ensures that you’re not sacrificing the quality of your primary sleep, which, let’s face it, is the real MVP of your well-being.

If anything, 3pm might still be pushing it, but some gym goers may feel the need to do this before their late afternoon workout.

Should I Nap or Drink Coffee?

Here lies the age old afternoon dilemma: to nap or to caffeinate?

Well, why pick sides when you can have both? If you’re working on something that requires mental agility, a coffee nap can offer the best of both worlds… refreshment from the nap and heightened focus from the coffee.

You might wonder if this should be higher up in the discussion, but honestly, it fits perfectly here.

After understanding what a coffee nap is and how it works, you’re naturally led to this vital question: “Should I go for it or not?” And the answer is, why choose when you can strategically use both to your advantage?

How Long Should a Coffee Nap Be?

As mentioned earlier, the sweet spot is around 20 minutes for a coffee nap… not too short, not too long, but just right.

This timing allows you to get some restorative rest without entering deeper sleep cycles. Anything longer, and you risk waking up feeling more like a zombie than a superhero.

It really helps if you’re someone that can drop off to sleep quite fast. Don’t worry if you can’t get to sleep fast, even just resting your eyes lying down for 20 minutes can give you a little boost.

How to Take a Coffee Nap?

Here lies the afternoon dilemma: to nap or to caffeinate?

Taking a coffee nap isn’t rocket science, but there are ways to make it more effective. Here’s how:

Prepare Your Space: Find a quiet, comfortable place where you won’t be disturbed.

The Coffee: Opt for a quicker caffeine fix like an espresso or iced coffee.

Drink Up: Don’t sip leisurely; this isn’t a café social. You need to finish your coffee quickly.

Time It: Set an alarm for 20-30 minutes.

Lie Down and Relax: Close your eyes and try to clear your mind. Even if you don’t fall asleep, a restful state can be beneficial.

Benefits to Taking a Coffee Nap?

Imagine being able to power through your afternoon tasks with the energy of a morning person. That’s what a coffee nap can do for you.

It gives you that extra ‘oomph’ to tackle projects, hit the gym, or even spend quality time with loved ones without feeling like you’re running on fumes.

It’s like finding a hidden stash of time and energy you never knew you had.

The benefits mainly consist of;

Feeling more awake
4-6 hours of energy
Increased productivity
Increased focus

It’s a tool that is best used in the middle of your working day when you hit an early afternoon slump… or when you need to go and hit a solid workout.

Reasons Why You Shouldn’t Have a Coffee Nap

Sure, we’ve sung the praises of coffee naps, but let’s pause for a reality check. They’re not the one size fits all solution to afternoon sluggishness. There are some situations where you might want to skip this hack.

1. It’s Too Late in the Day

If you’re contemplating a coffee nap past 3 pm(even 3pm is maybe a bit too late), think again. Caffeine can stick around in your system for over 6 hours. Taking it too late in the day could have you counting sheep into the wee hours of the night.

This can disrupt your sleep cycle, leading to a host of problems like poor concentration and irritability. So, if you’ve missed the early afternoon window, you might be better off sticking to a caffeine-free power nap.

2. You’re Sensitive to Caffeine

Not everyone can guzzle a cup of coffee and feel fine. Some of us are more sensitive to caffeine, experiencing symptoms like jitters, increased heart rate, or even digestive issues.

If a single cup of coffee sends you bouncing off the walls, a coffee nap might not be your best bet. In this case, you might explore other energy boosting alternatives like a brisk walk or a nutrient-packed smoothie.

3. You Have Certain Health Conditions

Let’s get serious for a moment. If you’re dealing with conditions like anxiety, insomnia, or certain heart issues, caffeine might not be your friend. In these cases, introducing caffeine into your system and then trying to sleep could exacerbate your symptoms.

Always consult your healthcare provider if you’re unsure how a coffee nap might interact with your health condition.

Tips for Winding Down If You’ve Overdone It on Caffeine

So you’ve realised you had that coffee nap too late in the evening, and now you’re wide-eyed, staring at the ceiling when you should be drifting off to dreamland.

Don’t worry, we’ve got you covered with some tried and tested ways to dial down the caffeine buzz and get your sleep schedule back on track.

L-Theanine:

If you find yourself jittery and anxious after too much coffee, L-Theanine could be your new best friend. It’s an amino acid found in tea leaves that has calming effects.

It works by promoting relaxation without drowsiness, essentially taking the edge off the caffeine jitters. Studies suggest that it may also improve focus and reduce stress, making it a win-win for those “oops, too much caffeine” moments.

Relaxing Baths:

Sometimes, there’s nothing like a good soak to wash away the sins of caffeine overindulgence. But not just any bath will do. Epsom salts and magnesium flake baths can be particularly effective.

Both Epsom salts and magnesium flakes are rich in magnesium, a mineral known for its relaxation inducing properties. A warm bath with either of these can help relax your muscles and prepare your body for a restful night.

Magnesium Glycinate:

Magnesium glycinate is a form of magnesium that is well absorbed and less likely to cause digestive issues. It’s known for its calming effects on the brain and ability to induce relaxation & sleep.

Taking a magnesium glycinate supplement can help to counteract the excitatory effects of caffeine, thereby helping you wind down when you need to.

CBD Products:

CBD oil and sleep patches are becoming increasingly popular as relaxation aids. CBD, or cannabidiol, is a non-psychoactive compound found in cannabis.

It’s been touted for its potential to reduce anxiety and improve sleep quality. Consider trying CBD oil under the tongue, or if you don’t enjoy the taste you can try a sleep patch or calm patch for a more sustained release of CBD throughout the night.

Cool Room Conditions:

The environment you sleep in plays a massive role in your sleep quality. A cold, dark room is ideal for promoting restful sleep.

The cool temperature helps to lower your body’s core temperature, a signal to your brain that it’s time to sleep.

If you struggle with light pollution from streetlights or electronic devices, consider using a 3D sleep mask to create complete darkness.

Evening Routine:

Our brains are hardwired to respond to cues. Creating a calming evening routine can signal to your brain that it’s time to wind down.

Instead of staring at the blue light from your phone or TV, try using candles as a softer light source in the evening.

Pair this with a good book, and you’ve got yourself a relaxing pre-sleep ritual that can help you disconnect from the caffeine buzz.

Conclusion

So there you have it, the lowdown on coffee naps. It might just be the secret weapon you’ve been looking for to conquer your day.

But like all good things, it comes with its own set of instructions and caveats. So give it a try, and who knows? You might just become a coffee nap convert. Cheers to productive afternoons and restful nights!

Melatonin’s Unexpected Testicle Side Effect

UncategorisedAugust 23, 2023September 30, 2023

The Unseen Risks of Melatonin: What Mice Can Teach Us

Hello, sleep seekers!

We all know that sleep is crucial for our well-being. It’s the time when our bodies recharge and heal. But what happens when sleep eludes us? Many turn to melatonin supplements for a quick fix. But before you pop that pill, let’s delve into some recent research that might make you think twice.

So, What is Melatonin Anyway?

Melatonin is this nifty hormone our bodies whip up naturally. Think of it as Mother Nature’s gentle nudge, telling us it’s time to hit the hay.

As the sun dips and darkness creeps in, our brain gets the memo and starts producing melatonin, making us feel all sleepy and cozy. Hence, it’s earned the nickname ‘sleep hormone’. Pretty straightforward, right?

But here’s where things get a tad complicated. In our modern world, with all its late-night TV binges and endless scrolling on smartphones, our natural melatonin production can get, well, a bit out of whack.

Enter melatonin supplements.

These are the little helpers many turn to, hoping to reset their internal clocks and snag some quality shut-eye.

But Wait, There’s a Twist! (Scary Mouse Study)

Now, I recently stumbled upon a study from 2022 that gave me pause. Ready for this?

Researchers found that when mice were given melatonin supplements, their testicles shrunk over a period of time. Yikes! The reproductive systems of normal mice were affected when given melatonin.

Now, I know what you’re thinking: “I’m not a mouse, so why the fuss?”

But here’s the thing: studies on our furry friends often pave the way for understanding effects on humans.

The worry is that if the mice’s reproductive system & fertility can be affected, if this happened within the human body it would be incredibly unhealthy.

So, if melatonin can do that to mice, it begs the question: what might it be doing to us?

The Human Connection

Many folks, desperate for some solid Z’s, have turned to melatonin supplements. And honestly, who can blame them? With the hustle and bustle of modern life, getting a good night’s sleep can feel like chasing a dream (pun intended).

But while these supplements can be a game-changer for some, it’s essential to be in the know about potential side effects.

If there’s even a smidge of a chance that melatonin might have some unexpected consequences for humans, as it did for our mouse pals, it’s worth a second thought.

Currently though, there is no sufficient evidence that melatonin supplements affect humans negatively in any way, in fact it currently shows the opposite.

So, next time you’re considering a melatonin supplement to help you catch those elusive Z’s, maybe have a chat with your Doctor first. After all, knowledge is power, especially when it comes to our health and well-being.

Is there an Alternative to Melatonin?

If this information has you second-guessing your melatonin supplement, don’t worry. There are plenty of natural alternatives to help you catch those Z’s:

Magnesium Glycinate: This form of magnesium is excellent for reducing stress and promoting relaxation.

L-Theanine: Found in tea leaves, this amino acid can help you relax without making you feel drowsy.

5HTP: This is a precursor to serotonin, which eventually becomes melatonin. It’s like helping your body produce its own melatonin naturally.

Glycine: An amino acid that can help you fall asleep faster by calming your brain and lowering your body temperature.

Holy Basil: Known for its potential stress-reducing effects, this herb might be just what you need to unwind.

Sleep Patches: These contain CBD and lavender, both known for their sleep-promoting effects.

Sleep Masks: These can trick your brain into thinking it’s darker than it is, promoting natural melatonin production.

Blue Light Blocking Glasses: If you can’t avoid screens, these glasses can help by blocking sleep-disrupting blue light.

The Takeaway

While melatonin supplements might offer a quick solution to your sleep woes, it’s essential to consider the potential long-term effects.

Always consult with a healthcare professional before starting any new supplement regimen.

And maybe, just maybe, give some of these natural alternatives to melatonin a try. After all, a good night’s sleep is priceless.

Sleep well, everyone!