“We’re only just beginning to understand the damage that irregular sleep patterns can do to your body, particularly when you sleep at the wrong time” Sarah Montague, Radio 4, Today programme*.

Professor Russell Foster, one of Britain’s leading sleep experts from Bristol University and Director of the Sleep and Circadian Neural science Institute, told the Today programme that the assumption has always been that the body adapts but “the latest empirical research shows that it doesn’t, which explains why there’s a higher incidence of obesity, diabetes, heart disease and cancer in people who do night shift work.”

He explained that the 24 hour pattern (known as our circadian rhythm) is so ingrained in our DNA that, if we do not sleep at the correct times for our bodies, even our ability to reason is severely impaired. “Cognitive performance is down… at 4 am, our ability to process information is similar to the effects of being legally drunk.. the ability to think is as impaired as if you’d had a few whiskies.”

We have evolved over millions of years to sleep at night; our sleep/wake cycle is controlled by several thousand cells in the brain.

All our organs run according to this pre-programmed genetic pattern to make them carry out certain functions at one time of day and others at another.

This may well explain the higher levels of obesity in those working at night. Professor Linda Morgan studies the way we metabolise food differently in the day from how we do so at night. She explained that, if we eat foods containing high levels of saturated fat, refined carbohydrate and sugar at night, it will “hang around in the bloodstream a lot longer than if we ate it during the daytime.”

Professor Foster also explained that some of the vital processes that take place while we sleep are:- “memory formation, information processing, rebuilding metabolic pathways, toxin cleansing and tissue repair”. As a result, sleeping pills can “induce sedation but these vital processes do not occur in drug-induced sleep… they do not provide a biological mimic of sleep”.

Nowadays, most people suffer from lack of deep, restorative sleep, due to the lure of modern technology which enables us to carry out activities which are most suited to the brain’s daytime functions at any time of night.

Symptoms of sleep deprivation can include a loss of ability to focus and process information, leading to reduced cognition and creativity as well as memory impairment; a tendency to have micro-sleeps during the day can also result from this. Recent research also shows that there is a “significantly shortened lifespan for those working at night”.

He summed up by saying that our modern culture of getting by on as little sleep as possible being considered as a badge of honour is to blame and that not taking sleep seriously should be frowned upon in much the same way as we now discourage people from smoking. As he so rightly said: “We cannot exclude sleep from our priorities”.

For more information on how we can help you improve your sleep, call us on 07970 521 787 or see https://www.soothingspaces.co.uk/sound-sleep-tips/sleep-deprivation-effect-on-shift-workers and https://www.soothingspaces.co.uk/health/feng-shui-bedroom-better-sleep

* http://www.bbc.co.uk/programmes/p02y4mdh

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Friday 13th March is World Sleep Day, created by the World Association of Sleep Medicine “to advance sleep health worldwide.”¹

This is also my mission, too! I’m focusing here on sleep and teenagers, as so many are unaware that they need more sleep than they’re probably actually getting; in fact, according, the National Sleep Foundation, they need nine and quarter hours sleep per night.²

The importance of sleep for teenagers

Sound sleep is essential to help us function properly and maintain good health and well-being. It is through sleep that our mind processes the day and memories are stored. Teenagers, who are typically studying for exams, need sleep to be able to learn effectively, yet so many stay up late and are then not able to get up in the morning; whilst it doesn’t seem to make sense to adult minds that they don’t go to bed earlier, most teens find it difficult to sleep “at a sensible time” and the ever-increasing distractions of the internet and mobile phone games only exacurbate the problem.

Why teenagers’ sleep habits seem so different to that of adults

Sally Weale, education correspondent for the Guardian, explains the reason why teenagers’ sleep habits seem so different to that of adults – “According to neuroscientists, teenagers’ circadian rhythms – the cycle of sleep and wakefulness – typically begin two hours after those of adults, so current school start times mean they wake up too early and are trying to focus when their body still needs sleep.”³

Her article included the work of Professor Colin Espie and Dr Kelley. Professor Espie explains that, because during the teenage years huge developmental changes are taking place in both the body and the brain, they require more sleep than adults. He plans to carry out a study to see the effects on pupils’ academic performance of delaying the school start time to 10am.  Dr Kelley, who carried out the pilot study for the scheme, which saw a school start their day at 10am for a two-year period, reports many positive results including improved health and academic performance along with less illness and an improved atmosphere in the school.

More radically still, Guy Holloway, of Hampton Court House, explains why his school is “embarking on a bold experiment… to allow them to wake up later, enjoy better sleep and enable them to be more productive during those vital examination years” by delaying lessons for A-level students to 1.30 – 7pm instead of the previous start time of 8.30 am. He goes on to explain that, last year, the American Academy of Pediatrics made a case for starting school later for teenagers being “a matter of public health. Poor sleep patterns were strongly correlated with obesity, mental health disorders including depression, poor cognition and poor quality of life generally.” Mr Holloway is convinced that teenagers who are able to get nine hours’ good quality sleep per night “will be happier and will enjoy better human relationships… will be less tired overall and less prone to errors of judgement.” ⁴

Last but not least, some schools have discovered that their pupils benefit from learning mindfulness techniques to help them with these issues. For example, the headmaster of Fettes College, Edinburgh, and his wife have started a programme for over 13s, including “ ‘beditation’ where youngsters bring pillows and duvets and learn how best to drift off to sleep in noisy dormitories.” ⁵

As it may take a while before any plans to change the school start times nationally are implemented, let’s get our children into the habit of practising good sleep hygiene (i.e. how to help the mind and body prepare for sleep) to make sure that they get enough good quality sleep.

10 tips to help your teen sleep well

1. Encourage a bedtime routine. Routines help the body to function efficiently and effectively.
2. If at all possible (depending on their age), prevent them from taking their mobile phone into their bedroom at night; explain that the blue light emitted from the phone negatively affects sleep patterns and also that if it’s not nearby they won’t be tempted to keep checking their phone at night.
3. Explain why it’s important that they stop using a computer or watching TV at least one hour before they plan to go to sleep. Turn off the Wi-Fi at night, as Wi-Fi affects sleep and young people are particularly at risk from the effects of electromagnetic radiation as their minds are still developing.
4. Suggest that the hour before going to sleep should be a designated chill-out time, listening to music, reading a book, enjoying a relaxing bath etc.
5. Help them to learn relaxation techniques by practicing them together or researching a local mindfulness class.
6. Try to ensure that their diet is healthy and that dinner, if it is their main meal, is eaten 2 – 3 hours before bedtime. If they tend to get hungry late in the evening, even if they’ve had a fairly substantial meal earlier, a light, easily digested snack is best, such as a bowl of cereal or banana (rich in tryptophan which helps sleep).
7. Encourage them to get plenty of fresh air and exercise during the day or early evening.
8. Ensure that their bedroom is well-ventilated as a hot, stuffy room will result in shallower sleep.
9. Discourage the consumption of caffeinated or sugary drinks (including many soft drinks), especially towards the end of the day, and encourage them to drink plenty of water and, if possible, herbal teas.
10. If they’re still not sleeping well after carrying out the above, perhaps they have issues on their mind they need help to resolve.  Encourage them to talk about anything that’s troubling them.

Teenage years are a busy time developmentally and emotionally so clearly it’s of the utmost importance to teach teenagers about the importance of sleep and the effects that poor sleep will have on their health and well-being. I know it’s not easy: as any parent will testify, our suddenly-not-so-little ones seem to be hardwired to do the opposite to what we suggest! However, they do still need our guidance in an increasingly complex world – do let me know of your experiences or if you have any tips!

If sleep problems are negatively affecting your life and you need advice, contact me today and let me help you start sleeping soundly again.

1. http://worldsleepday.org/about-us/
2. http://sleepfoundation.org/sleep-topics/teens-and-sleep
3. http://www.theguardian.com/lifeandstyle/2014/oct/09/study-teenage-sleep-patterns-assess-impact-learning
4. http://www.thesundaytimes.co.uk/sto/newsreview/education/article1505205.ece
5. http://www.thesundaytimes.co.uk/sto/news/article1470356.ece

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All living things rest at some point during the course of each 24 hour cycle – sleeping should be as natural as breathing yet nowadays insomnia has reached epidemic proportions with, for example, one large UK study showing that about three-quarters of patients reported sleep disturbance symptoms lasting a year or more¹.

We all sense instinctively whether a space feels tranquil, nurturing or energising but there are many contributory factors that we do not register consciously, which have a profound impact.

Ensure a sound night’s sleep – avoid artificial light

Light: Daylight sends a signal to the part of the brain that controls our circadian (‘sleep/wake’) cycle, telling it that it is time to be active. Artificial lighting and other things that have subsequently been invented over the last 100 years have forced our bodies away from being in tune with this natural rhythm. As a result, production of melatonin, the hormone secreted by the pineal gland that enables us to sleep, is suppressed.

• Fit blackout blinds to bedroom windows if the curtains do not cut out light sufficiently. These may be needed in an en-suite bathroom, too.
• Use only soft lights in the evening. Natural spectrum lights are best, the KenkoLight™ can help towards reducing eyestrain and headaches, and increasing productivity and focus.
• Night lights should be movement activated, not on permanently (except for young children).
• If necessary, wear an eye mask at night such as the Kenko PowerSleep™ Mask.

Feng shui your bedroom – focus on temperature, colour, texture, clutter and environment

Comfort/temperature: Our body temperature naturally fluctuates during the course of the night and two people sleeping under the same quilt may not be at the same temperature at the same time!

Choose a quilt that incorporates natural fibres and technologies specifically to enable you to maintain a constant temperature. The KenkoDream® Quilt, which provides Far-Infrared temperature regulation, increases the sensation of wellbeing by releasing negative ions.

Mirrors: Contrary to popular belief, a mirror can be placed in your bedroom, as long as you cannot see your reflection from the bed, which in classical feng shui is traditionally said to attract ghosts; my personal view is that this belief may have arisen as a result of people interpreting an unexpected glimpse of their own reflection in the night as being a shadowy person in the room. Nevertheless, best not to have a run of mirrored wardrobes opposite the bed.

Colour: Soft, soothing colours are most conducive to restful sleep and relaxation. These can be neutral or include the warmth of soft pinks or peach colours, which are said to enhance relationships.

Texture: Luxurious textures and softness help us to feel more pampered. Make your bedroom feel like a hotel room if you associate holidays with sleeping well.

Clutter: What we can see around us: If your bedroom is disorganised and you are surrounded by distractions or piles of washing, you won’t be able to relax fully.

• We tend to think that ‘out of sight is out of mind’ but papers etc. stashed under the bed do affect us on an unconscious level. Drawers below the bed should only be used for bed linen and towels.
• Get rid of anything that reminds you of troublesome times, people with whom you’ve had a difficult history.
• Similarly, we probably don’t wish to sleep with the rest of our families, so family photos are best placed elsewhere.
• Banish anything to do with work from the bedroom.
• Place artwork which is inspiring or symbolises something we find nurturing where you can see it when you wake up.
• Do not place heavy items such as mirrors, pictures or cupboards above the bed.

Environment: What we can’t see also affects our quality of sleep, for example electromagnetic pollution (EMF), which is generated by most electrical appliances. At night, don’t take your mobile phone into the bedroom, switch off your Wi-Fi and  use a battery powered clock.

As well as EMF, Geopathic stress, which occurs when the earth’s electromagnetic fields are distorted and has a negative impact on the human body, can affect sleep quality. To help overcome both of these problems consider using a Helios3 – Geopathic Stress & EMF Home and Office Harmoniser. Once plugged in it will start to rebalance your energy and the energy of your home.

How your bed affects your sleep – Feng shui your bed!

Consider the position and suitability of your bed when you’re looking to improve the feng shui of your bedroom –

• Unconsciously, we feel more secure when we sleep with our heads supported by a solid headboard behind us.
• According to feng shui principles, ideally the bed should be positioned so that we able to see anyone coming into the room, though this may not always be possible. Seek the advice of a feng shui consultant to be sure of the best position for your bed, as there are many factors to be taken into account.
• Metal springs in mattresses or bed frames and headboards act as conductors for electro-magnetic fields, which are around us whether we are aware of them or not.
• Invest in the largest and most comfortable mattress you can afford – you’ll be spending a third of your life lying on it! Replace a sprung base with a slatted wood one with a solid wood or upholstered headboard.
• Bedside tables and side lights should be matching; this symmetry is more conducive to good relationships.

It’s incredibly important for your health and well-being to maximise your quality of sleep. Follow the advice above to help make sure you get a good night’s sleep, remember your bedroom should be exactly that, a bedroom!

¹(Morphy et al, 2007),The Times, Saturday January 10, 2015.

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Lack of sleep is not a badge to be worn with pride, it’s something to be very worried about, particularly for women and a solution is at hand.

For many women nowadays sleep often takes a back seat and is at the end of the list of priorities; this isn’t a good way to be – we need to start thinking differently about sleep and its importance in maintaining health and well-being.  This is a point championed by the highly successful entrepreneur, Arianne Huffington, founder of The Huffington Post.

In a Telegraph article¹, she explains “If you’re not feeling well, you aren’t going to be as effective, or as creative, or as productive.”  Arianne also said “New data shows that women in stressful, successful jobs have a 40 percent greater chance of heart attacks and heart disease and 60 percent greater incidence of diabetes”.

She goes on to explain how exhaustion led to her fainting at work and injuring herself, this prompted her to work on sleeping for 7-8 hours per night and the results were positive “I have never been more creative, more productive, less reactive” she said.

Arianne devised the Huffington Sleep Challenge in which she challenged women to get a good night’s sleep every night for a month.

Arianne’s friend, Cindi Leive, editor of US Glamour, took part in the challenge, she was interviewed by Ruby Warrington in the Times and said “women tend to carry more of a load than men and that when something has to give, it’s sleep. Doing a good job in the office and being a good mum are not seen as optional. Sleep is.”

She reported positive results from taking part in the sleep challenge “improved performance at work, a better sense of wellbeing, more enthusiasm for almost everything” and some weight loss.

Why is sleep more important for women?

But why is it more important for women, than it is for men, to get a good night’s sleep? The American National Sleep Foundation² explain that hormones have a significant impact on a female’s quality of sleep, so we can blame horomes but add to this the other more commonly known factors that affect sleep such as stress and it’s easier to understand why females have much lesser chance of getting a refreshing sleep.

In an article published in the Daily Mail, Dr. Jim Horne, Britain’s leading expert in sleep science, explained that on average women need twenty more minutes of sleep than men. The researcher pointed out that women tend to multi-task and use more of their actual brain than men, leading to a greater need for sleep. Essentially, the more you use your brain during the day, the more it needs to rest while asleep.

How does lack of sleep affect women?

Edward Suarez, an associate professor at Duke University in North Carolina reported findings of a study carried out by the university, in The Telegraph³.  He explains that they found a link between poor sleep in women and “high levels of psychological distress, and greater feelings of hostility, depression and anger”.

Experiencing these negative emotions on a daily basis is not conducive to living and performing your daily tasks and activities well or maintaining your health and well-being.

However, sleeping pills are not the answer, no matter how tempting they may seem as they interfere with the body’s natural rhythms and do not enable the mind and body to be re-trained into better habits. Worse still, a large study published last week in the journal JAMA Internal Medicine found that common over-the-counter and prescription medications used to treat problems such as sleeping difficulties and allergies could mean that users are 50% more likely to develop dementia. Dr Eric Larsen, vice president at Group Health, the co-operative health provider which led the research, told the Today programme: “We found that the people who took …frequent doses over long periods of time had a rather surprising increase in their risk of subsequently developing dementia and Alzheimer’s disease.”

5 steps for a sound night’s sleep

I recommend these 5 simple steps to help you get a good night’s sleep and remember – better rest equals more zest!

1. Turn off your computer more than 1 hour before you go to sleep, the blue light emitted affects sleep cycles
2. Set a bedtime, anything not finished by this time has to wait, sleep needs to be prioritised
3. Have a set bedtime ritual that you always follow to help prepare your body and mind for sleep
4. Make sure your bedroom is at the correct temperature
5. Turn off all electrical devices including Wi-Fi and leave mobile phones out of the bedroom

Contact us to find out more and discover how we can help you to find the right solution to your sleep issues.

1. http://www.telegraph.co.uk/finance/businessclub/people/10360068/Arianna-Huffington-Sleep-your-way-to-the-top.html
2. http://sleepfoundation.org/sleep-topics/women-and-sleep
3. http://www.telegraph.co.uk/news/science/science-news/9924260/Women-wake-up-grumpier-than-men-because-they-need-more-sleep.html

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Struggling to commit to your New Year’s resolutions?

It’s no accident that most gym memberships are taken up in January – and that within a few weeks the majority of newly-joined members will have given up on their intentions to turn over a new leaf and get fit!

“Willpower is like a muscle, it needs to be exercised. Practice five minutes of deep breathing daily to clear your mind and strengthen resolve.” (Liz Earle, Jan 2015)

Everything around us is composed of energy fields, so it may surprise you to learn that, if you want to implement lasting changes, you will probably need to make some simple changes to your surroundings.

5 Feng Shui inspired ways to boost your energy

Freshen up your home or office to create a crisp, fresh and nourishing environment by:-

1. Letting go of old, stagnant energy. Clear out clutter, including the stuff only you get to see i.e. inside your cupboards and sense the difference!
2. Re-arranging furniture or ornaments can change how a room feels; even buying a few new cushion covers can liven it up by injecting more colour and creating a feeling of newness.
3. Fresh air helps the brain to function better. Opening windows is a fairly obvious and option which costs nothing; however, airborne pollution can have a significant impact on our health, even indoors where pollutants can be 2- -5 times higher than outdoors, in which case you may need an air purifier. www.nikken.co.uk/info/restandrejuvenate
4. Plants can also purify the air, especially those such as peace lilies, which neutralise some of the effects of computers, photocopiers etc.
5. Light is an important source of energy. At this time of year, candles can create that extra bit of sparkle that we need, as well a warm, cosy ambience. Since most of us we spend up to 90% of our days indoors, under artificial lighting, which recent studies have shown can have negative effects on attention spans and academic performance, especially in children, you may wish to consider using full spectrum lights. www.nikken.co.uk/info/restandrejuvenate

Feng Shui – Improve your health, wealth and happiness

Feng shui is sometimes called ‘acupuncture for buildings’. When we feel more comfortable in our surroundings we sleep better, feel better and operate more effectively, which means we can be more successful in achieving our goals.

Try the tips above and see if you notice the subtle but profound effect the changes have on you and your energy.

Don’t give up completely if you’ve not managed to keep up with your New Year’s resolutions.  The past has been and gone, the future has yet to unfold and every day is an opportunity for a new beginning.

“Let the past and future burn in the fire of now”. (Rumi)

What are your favourite tips for boosting your energy? Share your advice by leaving a comment below and let’s all enjoy a New Year on a new path filled with energy, commitment and success!

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How can we expect to be able to recharge our batteries by letting go of our normal everyday stresses if we are constantly checking our phones for messages, emails and even world news? When I was young, the thing I liked best about being on holiday was when I’d lost track of what day of the week it was – an indication, I now realise, that I’d really started to unwind. Nowadays, even that small luxury is hardly ever possible or even, it seems, deemed permissible. Our gadgets which were originally intended to save us time have resulted in our being ‘on call’ 24/7, with the result that we are often unable to unwind into the deep levels of relaxation needed for restorative sleep when we need to.

Another potential stumbling block to restful sleep that I have experienced in recent years is the prevalence of Wi-Fi in public areas and hotels. I have often endured a restless, or even sleepless night for no obvious reason and discovered afterwards that there was a Wi-Fi router in operation in the area near to or below my bedroom. When it was subsequently switched off or unplugged at night, the problem was solved.

This may seem illogical to many people because few are aware that, for many years now there has been growing concern about the effect exposure to Wi-Fi can have on those living and working around it. Arising from this concern, there has been considerable research done to assess the effects of electromagnetic radiation which is emitted from wireless internet routers.  Michael Bevington, in his book Electromagnetic Sensitivity and Electromagnetic Hypersensitivity, lists over 1,800 studies which have been carried out on this subject. Wi-Fi is so prevalent nowadays it can be difficult to avoid, as stated in the Daily Mail online recently “The number of wifi hotspots is set to rise to 21 million next year, and there are more mobile phone contracts than people.”

Watch this documentary on Schumann Resonance, electromagnetic sensitivity, electromagnetic radiation and health below 

All the reports written following this research have shown that serious health problems can arise from using Wi-Fi such as:

Contributes to the development of Insomnia
• Those exposed to the electromagnetic radiation had a significantly more difficult time falling asleep and changes in brainwave patterns were observed.
• The development of depression and hypertension has also been linked to inadequate sleep.

Damaging to Childhood Development
• Exposure to Wi-Fi can disrupt normal cellular development, especially foetal development, thus increasing the risk of developmental issues.

Derails Brain Function
• Reduces brain activity.
• Tests have shown that radiation from Wi-Fi routers seriously affects concentration.

Reduces Brain Activity in Females
• Tests have shown that just a 45 minute exposure to Wi-Fi can affect memory and energy levels in women.

Neutralises Sperm
• Initially it was thought that only heat generated by laptops killed sperm.  Research has now shown that exposure to Wi-Fi frequencies has a negative effect on sperm, reducing sperm movement and causing  DNA fragmentation.

May Impact Fertility
• Following tests, there is a suggestion also that wireless frequencies may prevent egg implantation.

Provokes Cardiac Stress
• Studies have shown that exposure to wireless networks increase the heart rate – similar to the heart rate of an individual under stress.

Linked to Cancer
• Human studies are rare, but plenty of animal models indicate that exposure to electromagnetic radiation increases the risk of tumour development.

My advice to help protect yourself is -
• Turn off your router at night when at home (and if possible use one that is directly connected through wires or, better still, via the electrical system of the building). If staying in a hotel, ask them to do so if they are willing to or otherwise to place you in a room as far from it as possible. You’d be surprised how amenable some hotel owners are to this – or maybe they were just too polite to tell me that they thought I was completely mad! At any rate, they need to become aware that this is an increasing issue for their guests.

• Turn off all mobile phones every night and do not have any mobiles in the bedroom at night, even if switched off. When on holiday, aim to keep it switched off all the time, only checking it briefly every few days if you are expecting an important message. Things that seem important at home, somehow recede into insignificance when you’re sipping mulled wine by a log fire or paddling your toes at the edge of the Indian ocean – most things can wait until you’re back.

• Keep yourself ‘earthed’ as much as possible, especially while sleeping, by means of magnetic or other similar products – or use a Helios device, which uses a natural frequency technology to create a resonance of 7 – 12 Hz, known as the Schumann resonance. This resonance is compatible with the brain’s alpha brainwaves and therefore conducive to restorative sleep.

Helios3 – Geopathic Stress & EMF Home and Office Harmoniser

Last but not least, have a very happy Christmas and a wonderful, fun yet restful break, in preparation for a healthy and prosperous New Year!

N.B. The offices of Soothing Spaces will be ‘switching off’ after Friday December 13th until Monday January 5th 2015. We’ll be checking emails periodically during this period and can still be contacted by emailing amanda.kenton1@gmail.com

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Shift work has an ageing effect on the brain

Long-term shift work has an ageing effect on the brain that leads to an impaired ability to think and remember, according to a new study carried out on 3,000 workers who have done shift work for more than 10 years. Dr Philip Tucker, associate professor in the Department of Psychology at Swansea University, who was part of the team that conducted the study, told BBC Radio 4’s Today programme that test subjects showed a decline in cognitive performance (the brain’s processing ability) equivalent to an extra six-and-a-half years of ageing. Dr Tucker said that one theory behind the results was that disruption of the body clock has an impact on the “brain structure itself”.

Sleep deprivation and the negative effect on the brain’s ability to process information can be a potential safety issue both for the individual experiencing the conditions and for those they interact with e.g. other road users while they are driving home from work. Similarly, many well-known accidents, such as the one at Chernobyl, have been attributed to human error due to sleep deprivation. http://www.huffingtonpost.com/2013/12/03/sleep-deprivation-accidents-disasters_n_4380349.html.  Therefore, we all need to be aware of the vital role that sleep plays in preparing us for the day ahead.

The report detailed in the Journal of Occupational and Environmental Medicine explains that the effects of sleep deprivation on the brain can be reversed when an individual stops working shifts but the reversal takes a long time “The recovery of cognitive functioning after having left shift work took at least 5 years (reversibility)¹”  The Health & Safety Executive² gives advice for shift workers on how to keep themselves and others safe, such as using public transport or sharing driving, developing a good sleep schedule and maintaining a healthy lifestyle.

Sleep advice for shift workers

It is incredibly important for shift workers to ensure their bedroom is conducive to sleep, which can be difficult if you’re trying to sleep during daylight hours.  My advice to help you get a refreshing sleep, is to ensure that your bedroom is very dark so that it simulates night time and promotes the body’s production of melatonin, one of the hormones that regulate the body’s sleep/wake cycle; this can be achieved through blackout blinds and curtains but, if this isn’t possible, consider using an eye mask.

Kenko PowerSleep™ Mask

It’s also important to reduce the noise that you could be potentially exposed to by using ear plugs. More important still, leave your mobile phone turned off so that you’re not tempted to check for messages, since the light from the phone will disrupt your sleep cycle. (See also https://www.soothingspaces.co.uk/health/light-electronic-gadgets-interferes-sleep)

Additionally, you should adopt a wind down routine before you head off to bed: try a little exercise or some stretches followed by a warm milky drink.  Temperature is important too, so make sure your room is at a temperature that is comfortable. Read my blog Sleep deprived? You May Be Too Hot or Too Cold for more information about this.

Are you a shift worker? How do you cope with the effects that shift working has on your mind and body?

1.       http://oem.bmj.com/content/early/2014/10/08/oemed-2013-101993

2.       http://www.hse.gov.uk/humanfactors/topics/shift-workers.htm

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I was really interested to read an article in The Daily Mail reporting results of a survey carried out by the hotel chain, Travelodge.  They reported that “Almost 90% of the participants had trouble sleeping due to the temperature of their bedroom”.

Do you experience issues sleeping due to your bedroom temperature? Do you sleep with your window open or closed, with a light duvet or lots of blankets?  We’re all different when it comes to what temperature we find comfortable at night but did you realise just how important a factor temperature is, in helping us to get a good night’s sleep and avoid being sleep deprived?

The process of sleep and solutions to aid sleep initiation

When we sleep, a reduction in core body temperature is a part of the sleep-initiation and sleep maintenance process. A room temperature that is too warm or too cool can prevent your core temperature from lowering to its ideal place for good sleep.

In an article on Mercola.com¹ , Dr Mercola suggests that taking a hot bath 90-120 minutes before going to bed may help you sleep better.  The reason for this is that after a hot bath, your body temperature will naturally begin to fall, which helps your body prepare itself for sleep.  As explained, this drop in temperature is necessary to start the sleep process.  He also notes the importance of the temperature of your extremities, our hands and feet need to be warm to induce sleep.  Simple solutions if you suffer from cold feet at night are to wear warm socks and use a hot water bottle.

The National Sleep Foundation recommend that the temperature in a bedroom should be between 15 and 19 degrees centigrade at night² but, this may not be the ideal temperature for you, so a bit of trial and error may be needed.  Not only that but our body temperature fluctuates during the course of the night and many people share a bed with a partner who has significantly different temperature requirements  at any one time.

If addressing all those issues sounds rather like a Rubik’s cube, take comfort in the knowledge that there are technologies incorporated into bedding to create the ideal sleeping environment for each individual: for example, the KenkoDream quilt incorporates ceramic-coated, reflective fibres to provide a natural way to absorb excess heat from the body or the environment and gently reflect it back as required, thereby maintaining a constant temperature which is neither too cold not too hot for each person using it. As an added bonus, this also provides negative ions, creating a feeling of deeper relaxation.

Share your experiences of the effect temperature has had on your sleep and let us know what you do prior to going to bed, to transform your room into a sleep sanctuary.

1. http://articles.mercola.com/sites/articles/archive/2009/12/19/Do-Cold-Temperatures-Improve Sleep.aspx.

2. http://sleepfoundation.org/sleep-news/six-tips-design-the-ideal-bedroom-sleep

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If 15% of households are ‘mobile only’, logic would tell us that, despite the scathing remark about households with landlines only being those belonging to “Mums and Dads”, the remaining 85 % of households still have landlines.

• Leading sleep clinics are now advising people to switch off all electronic devices in the bedroom before going to bed, in order to treat the insomnia that has reached epidemic levels. (For more info see: https://www.soothingspaces.co.uk/health/light-electronic-gadgets-interferes-sleep and https://www.soothingspaces.co.uk/health/exposure-tvs-computers-disrupts-childrens-sleep )
• It is often impossible to contact those who live in ‘mobile only’ households because their phones are frequently on silent, being charged or (hopefully, at night!) switched off, which could be dangerous in an emergency.
• Many people actually prefer to speak on a landline when possible because (a) the sound is better or (b) they don’t like the effects of prolonged exposure to a mobile phone. This includes some who are electro-sensitive, which I understand is now a recognised medical condition; whilst this is only diagnosed in a small number of people, it is likely to be affecting many others without having been officially diagnosed. (See also www.es-uk.info and www.powerwatch.org.uk )
• The statement fails to take into account that, not only (as admitted later in the presentation) “some places can’t rely on mobile internet at all” but also many areas have poor, intermittent  or otherwise unreliable mobile signals altogether.

Of course, mobile phones are incredibly useful and most of us can’t imagine life without them, despite the drawbacks outlined above; however, let’s not write off landlines – and those who use them –  as dinosaurs who will shortly be extinct! (And please do also be aware of the importance of protecting ourselves against mobile phone microwaves.)

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