The secret to a great night's sleep

Silentnight News

Apr 16

Back To School and Back To Sleep

With children now back in school after the easter break, it's important to help them get back into a sleeping schedule to ensure they are well rested and prepared for the day ahead. As a bonus, more sleep for the children generally means more sleep for parents too!

Silentnight's sleep expert, Dr Nerina Ramlakhan, offers her top simple tips to make sure your children get the sleep they need:

  1. Start introducing technology-free time in the evenings - ideally 60-90min before bed.  Bedrooms should be technology free (including TVs).
  2. Gradually reintroduce earlier bedtimes - for pre-teens getting them into bed by 8.30am, for teens (a tough one) ideally in bed by 9pm so there's no late night TV watching.
  3. Kids should have a calming pre-sleep routine - reading, relaxing bath, milky drink, avoiding over-stimulating TV or computer games.
  4. Talk to your child about any anxieties or worries about going back to school, encourage yoga or meditation (repeating a calming word or breathing deeply from the belly).
  5. Bedrooms need to be sleep friendly - keep them cool, use aromatherapy oils (e.g. lavender) or maybe even a new duvet to make the room feel calm and relaxing.
  6. Make sure they are getting exercise during the day to encourage good sleep.
  7. Encourage good nutritional habits - cut back on sugars and stimulating drinks, lots of water to keep well hydrated.

For more information on sleep and on Silentnight's range of beds, visit www.silentnight.co.uk 

The full Silentnight range is available in furniture retailers and bed stores around the country.

No Comments Added.
Aug 21

The Strange Nocturnal Habits of a Nation Revealed

Sleep Clinic

Millions of us are being kept awake by the strange nocturnal habits of our other halves a new study has revealed. 

More than half (55%) of us have been woken by our partner sleep talking, more than a quarter (26%) from laughing and one in ten from sleep walking, according to the survey of 2,044 people by leading bed manufacturer Silentnight to mark the launch of its first online Sleep Clinic this Love Your Bed Week.

One in 16 say their partner has tried to kiss them whilst dreaming, while a similar number have witnessed their other half raid the fridge and others have even watched their partner go into a public environment naked.

It's not just our other halves keeping us awake at night. Money worries (26%), stress (25%), noisy neighbours (25%) have all disturbed our shut eye. Almost one in ten men  (8%) blame their sex life for keeping them up at night.

It's probably no surprise, therefore, that many admit to falling asleep in some strange places. A sixth have fallen asleep on public transport, one in ten in the bath, and on the toilet, whilst one in 20 have even nodded off in a pub, bar or club.

Working with resident sleep expert, Dr Nerina, Silentnight is searching for ten people with everyday sleep issues to take part in a four week Sleep Clinic.

Each participant will receive a personalised sleep plan from Dr Nerina, a Silentnight bed  tailored to their specific sleep issue, and be asked to feedback their experiences via weekly video diaries hosted on the Silentnight website. All of the information and sleep plans will also be available for people to follow along at home.

Other findings include:

  • Over three quarters (79%) of us admit to experiencing personal sleep issues, including
    • Snoring (51%)
    • Excessive sweating (41%) 
    • Sleep talking (30%)
  • Lack of sleep leads us to experience:
    • Decreased concentration levels (29%)
    • Bad health (28%)
    • Increased arguments in the home (21%)
  • Almost one in four (18%) of people have changed their mattress to help them get a better night's sleep.

Dr Nerina Ramlakhan, Silentnight's sleep expert and a sleep therapist at Capio Nightingale Hospital, said: "Whilst the study revealed some of our more quirky bedtime habits, it's clear that as a nation there are many factors that are keeping us awake at night which can have a serious impact on our day-to-day lives. 

"This is why I have joined forces with Silentnight to launch its first online Sleep Clinic. I will be providing personalised sleep plans for ten recruits suffering from everyday sleep issues. The Sleep Clinic is aimed at educating people across the UK that a few simple techniques can help the nation get a great night's sleep every night."

For more information and to take part in the Silentnight Sleep Clinic please visit the Sleep Clinic page. 

No Comments Added.
Jul 22

SILENTNIGHT’S TOP SLEEP TIPS FOR NEW MUMS

Silentnight's sleep expert, Dr Nerina, offers the following advice to mums, to help you get through those early weeks with a newborn baby. 

The following are tried and tested strategies that she has used herself as a new mum.

1.MAKE REST A PRIORITY

This is one of the hardest things for new mums to do but resting during the day will lessen the effects of sleep deprivation and improve the quality of your sleep at night.

It's always too easy to say "I'll just tidy this room. I'll just get some chores done." And before you know it, baby is awake and needing your attention again. But it's important that you stop and rest; sometimes even a break of 5-10 minutes can be sufficient to enable the body to renew energy physically and mentally. Drink a glass of water or eat a piece of fruit, stretch, breathe deeply from your diaphragm, lie down, close your eyes, listen to music or nothing at all. Use the time to recharge physically, mentally, emotionally and spiritually.

2.WHAT TO DO IF YOU WAKE UP DURING THE NIGHT

It is inevitable that you will be woken, sometimes repeatedly, during the night in the early days of your baby's life. However, there are a few 'tricks' that you can use to get yourself back to sleep more easily each time you are woken.

First of all, be prepared.  Try to have everything on hand for a quick feed or nappy change and if you have to put a light on, use a low-level bedside lamp rather than a bright overhead light.  The less time you are up and exposed to light, the easier it will be to get back to sleep again.

Each time you wake up, avoid checking the time.  If you do this, you are more likely to start worrying about how little sleep you will get if you don't fall asleep again.  This then reduces your chances of getting back to sleep even further!  

3.IF YOU REALLY CAN'T GET TO SLEEP…

There are a couple of options here.  One is to use the time to relax.  In other words, abandon all attempts to sleep and allow yourself to just rest.  In fact, don't even use the word 'sleep'.  Tell yourself 'it doesn't matter if I don't sleep tonight; I'm just going to use the time to REST.  It's a bit of trickery but you might be surprised how quickly you then get to sleep - particularly if you use the technique regularly.

If you really can't get to sleep, then get up and do something relaxing.  Read a book, have a cup of camomile tea or warm milk, or even do some ironing as this can tire you. Don't lie in bed tossing and turning and making yourself frustrated and tired.

4.HYPER-SENSITIVITY TO NOISE

Many new mothers find that they hear every slight noise that baby makes and they even start to imagine they can hear him crying. You may find it helpful to use some white noise to block out the sound of every tiny sob and whimper.  You can buy white noise machines or use a fan to create some even background sound. 

5.WIND DOWN FOR GOOD SLEEP

Your wind down routine sets the tone for how you will sleep throughout the night.

Try to get into a bedtime routine to prepare your body and mind for restful sleep. Human beings respond well to familiar rituals that tell our brains that it is time to step off the treadmill and prepare to rest. Check the windows are closed and the doors are locked, the oven is off, read a book, listen to relaxing music and sip a milky caffeine-free drink.  Allow yourself to relax in a bath for at least ten minutes and use some relaxing essential oils such as lavender to help promote sleepiness.  Avoid anything over stimulating such as sending emails or surfing the internet - both of these activities tend to cause increased REM sleep.  If you watch TV before going to bed, try to watch something funny, inspiring and uplifting rather than depressing or gloomy and avoid falling asleep in bed while watching TV. 

If you are really wound up you might find it helpful to delay going to bed for twenty minutes or so to allow yourself to wind down - you are more likely to be able to access efficient, deep sleep if you have allowed the mind and body to relax than if you rush to bed feeling anxious about trying to get good sleep. You are more likely to feel rejuvenated if you have had five or six hours of efficient sleep than seven or eight hours of shallow, restless sleep.

6.GET SOME EXERCISE

One of the hardest things to do when you are a new mum and you're exhausted is to find time for exercise, but this is one of the strategies that will give you huge benefits in terms of relieving stress and helping you to sleep and relax more effectively.  

Regular exercise is good for you but in terms of its relevance for new mothers and their sleep, exercise helps to reduce levels of adrenaline and other stress hormones, it boosts the production of hormones which 'repair' the body thus making your immune system and overall health more robust.  You will spend more time in deep sleep and it certainly helps to alleviate that 'tired but wired' feeling that can stop you relaxing and falling asleep.

Remember, it doesn't mean having to go to the gym or go out running.  Even a 20 minute brisk walk is great exercise and can boost the production of the energising feel good hormones, endorphins.

7.MIND RACING, TOO MUCH TO DO!

For deeper, more peaceful sleep, get 'to do' lists out of your head and onto paper before you go to bed. 

You will no doubt have lots of things to do swimming round in your head but try keeping a notebook in the kitchen (not in the bedroom) and write down your to'do list before you go to bed as part of your wind down routine. Doing this keeps the gremlins away from sleep both physically and metnally. 

8.CAFFEINE AND ALCOHOL

Caffeine and alcohol are stimulants - use sparingly if you're a new mum and your sleep is already being disrupted!

Caffeine has a direct impact on reducing sleep quality. The half-life of caffeine is approximately five hours.  This means that it can take up to 10 hours to completely remove all of the caffeine from your body if you drink a cup of tea or coffee.  If you are having problems sleeping or are waking up feeling tired no matter how much sleep you get, minimise caffeine and increase your fluid intake by drinking more water, herbal teas and dilute fruit juices.    

Alcohol is the most commonly used sleep and relaxing aid in the world as  it initially has a sedative effect that can help you drop off to sleep.  However - alcohol stops you getting good, deep sleep and it can increase REM sleep so that the next day you end up feeling not only physically tired but also mentally fuzzy.  If you are regularly drinking alcohol to help you sleep, ask your doctor to help you find an alternative.

9.LEARN HOW TO POWER NAP

Every new mother should power nap and anyone can learn how to do it!  A power nap is is a short sleep lasting 5 to 15 in which you might be sitting or lying comfortably in a well-ventilated room, progressively relaxing muscles and breathing deeply from the stomach. You will approach a near sleep state without actually falling asleep and will be aware of your during this time.  Incorporating visualisation techniques into your power nap - relaxing scenes, for example  - can make it even more effective.  If you are really exhausted you might find it helpful to use a stopwatch or alarm clock to stop you falling into a deep sleep. The more you practise it, the easier it will get to rouse yourself after the required time and the more relaxed and rejuvenated you will feel afterwards.

10.IS EIGHT HOURS THE NORM?

I have encountered many individuals who have become anxious about their supposed sleep deprivation because they feel they might not be achieving the 'normal' amount of sleep.  Although, in my experience, new mothers are less likely to get hung up about this - they know they are going to be sleep-deprived - it's worth knowing that sleep requirements vary from person to person and also depend largely on whether the above strategies are being practised regularly.  For most of us, living in this age of information overload, the challenge is to achieve efficient deep sleep rather than a certain quota of hours.

11.YOUR SLEEP ENVIRONMENT

Keep your sleep environment free of clutter and baby's toys. The ideal temperature for good sleep is slightly cool so keep windows open or have a fan in the room.  The white noise from the fan can also help to create a white noise effect that cuts out distracting background noises and use aromatherapy oils to promote relaxation and sleep. Place a few drops of lavender in a cup of hot water on the windowsill 20 minutes or so before you go to bed.  Keep all mobile phones and computer equipment out of your room too.  Your bedroom should look and feel like your sanctuary. 

12.NUTRITION AND SUPPLEMENTS

In order to get good sleep, we need a good balance of the naturally produced sleep-inducing hormones serotonin and melatonin in our system.  Adequate amounts of vitamin B6 and tryptophan are needed to boost these hormone levels and they are found in chicken, cheese, tofu, tuna, eggs, nuts, seeds and milk.  So drinking a glass of milk before going to bed can help to induce sleep.  Other sleep-inducing foods are oats and lettuce.  Avoid skipping breakfast as this is vital to stabilising your blood sugar levels and helping you to produce the Melatonin that will enable you to sleep later on.  Make sure your breakfast includes a source of protein eg nut butter on your toast or ground almonds on your porridge.

Herbal nightcaps - it is best to resort to sleeping aids (natural or pharmaceutical) only as a last resort.  They should be used when other avenues have been exhausted and then only occasionally.  Valerian (tablets, tincture or tea bags) is sometimes called nature's Valium and can aid sleep for most people.  Passionflower and hops also have mild sedative effects.

 

You can WIN a brand new Silentnight Safe Nights cot mattress everyday for one week from 22nd July! All you have to do is RT & Follow our comeptition tweet and a winner will be selected at random each day. Good Luck! 

No Comments Added.
Jul 19

As temperatures continue to rise in the bedroom, the nation is losing sleep!

With July set to break records for the hottest weather in seven years and the mercury creeping up above 30'C, more and more people are struggling to sleep at night. Silentnight's sleep expert, Dr Nerina, offers her advice to make sure you get the rest you need, despite rising temperatures.

Dr Nerina said; "Ideally, in order for us to sleep well, there needs to be a fractional temperature difference between our body and our brain - a warm body and a cool head! This is going to be challenging for many of us at the moment so here are some tips to keep cool, and help you get to sleep in the heat:

  1. Keep a plant mister containing water by your bed to spray on your face during the night
  2. Stop your bedroom over-heating during the day by keeping curtains and blinds closed
  3. Wash your feet with cold water before getting into bed, and/or run your wrists under cold water
  4. Place a wet flannel in the fridge for an hour or so before getting into bed and lay it on your forehead to help you drift off to sleep
  5. Sleep in cool wet socks or even a damp T-shirt
  6. Use a fan and place it so that it is blowing the air over a tray of ice - this will cool the room down as the ice melts
  7. Use light bed clothes/pajamas and bed sheets
  8. Sleep in the lower part of the house which tends to be cooler
  9. Chill your pillow case in the freezer before getting into bed.
  10. Finally, and most importantly stay well hydrated during the day and don't fret too much if you can't sleep. Use the time to rest and think positive thoughts, then you will be extra productive the day after! 

The full Silentnight range is available in furniture retailers and bed stores around the country.

No Comments Added.