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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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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About 95 percent of Americans use an electronic device within one hour of going to sleep, according to a National Sleep Foundation poll. Furthermore, nearly all adults (89 percent) and the majority of children (75 percent) have at least one electronic device, such as a television, tablet, or smartphone, in their bedrooms.

This has a major implication on the quality of your sleep, in ways you might not even imagine. Certainly, such devices can keep you awake by making noises, but they also interfere with your sleep-wake cycle, or circadian rhythm, in far more insidious, and damaging, ways.

The quality of your sleep has a lot to do with light, both outdoor and indoor lighting, because it serves as the major synchronizer of your master clock. This master clock is a group of cells in your brain called the suprachiasmatic nuclei (SCN).

As a group, these nuclei synchronize to the light-dark cycle of your environment when light enters your eye. You also have other biological clocks throughout your body, and those clocks subsequently synchronize to your master clock.

In the non-artificial light environment of our historical past, people experienced greater light exposure only during the day between when the sun rose and when it set. Now with the advent of the light bulb, artificial light, high-definition televisions, and any number of lighted electronic gadgets, we’re exposed to a lot more light over a 24-hour period, and a lot less darkness.

This creates a very novel situation for your internal time keeping and the biological pace setting mechanisms of your body; in other words, your circadian rhythms. As reported by the National Sleep Foundation:

“There is robust scientific data documenting the role of light in promoting wakefulness. Photoreceptors in the retina sense light and dark, signaling our brain about the status of the outside world and aligning our circadian rhythms (centered in a small region of the hypothalamus called the suprachiasmatic nucleus) to the external day-night cycle.

This signaling of light and dark helps us to be alert in the morning and be able to fall asleep at the appropriate time at night. The power of light as an alerting agent is easily conceptualized when we think of the sun, but may be more difficult to appreciate when considering the light emitted from a tablet or smartphone.”

Even the Small Amount of Light Emitted by Your Smartphone Can Keep You Awake

Normally, your brain starts progressively increasing the hormone melatonin around 9 pm or 10 pm, which makes you sleepy. This helps regulate your sleep cycle as well as provide other important health benefits, including helping to prevent cancer.

Melatonin acts as a marker of your circadian phase or biological timing. In a nutshell, this hormone influences what time of day or night your body thinks it is, regardless of what time the clock on the wall displays.

Somewhere between 50-1,000 lux is the activation range within which light will begin to suppress melatonin production. However, wavelength is important here as red and amber lights will not suppress melatonin while blue, green, and white lights will. So if you use a clock in your bedroom, make sure it has red LEDs.

Melatonin is a regulator of your sleep cycle, and when it is suppressed, there is less stimulation to promote sleepiness at a healthy bedtime. This contributes to people staying up later and missing valuable sleep, as well as missing out on melatonin’s health potential (research indicates it also helps protect your brain health and fights against cancer, diabetes, Alzheimer’s, heart disease, and more).

Whether you have the light on for an hour or for just a second, the effect is the same. It would be nice if your melatonin production resumed when you flip the light back off, but unfortunately, it doesn’t. So remember, when you turn the light on at night, you are seriously short changing your melatonin production. Not to obsess about it, but certainly don’t make it a regular pattern.

One 2011 study compared daily melatonin profiles in individuals living in room light (<200 lux) vs. dim light (<3 lux). Results showed that, compared with dim light, exposure to room light before bedtime suppressed melatonin in 99 percent of individuals, and shortened the time period when the body has an elevated melatonin level by about 90 minutes.

Furthermore, exposure to room light during the usual hours of sleep suppressed melatonin by more than 50 percent. Even the light from your computer screen or smartphone is enough to interfere with your circadian rhythm and melatonin production. Computer screens and most light bulbs emit blue light, to which your eyes are particularly sensitive simply because it’s the type of light most common outdoors during daytime hours. As a result, they can easily disrupt your melatonin production and keep you awake. Research shows, for instance:

• Children who use electronic media at night go to bed later, get fewer hours of sleep per week, and report more daytime sleepiness
• Adolescents with a television in their bedroom go to bed later, have more difficulty falling asleep, and have a shorter total sleep time
• Sending texts or e-mails after initially going to bed increases daytime sleepiness among teens (even if it’s done only once a week)

Computer and Cell Phone Use Before Bed Linked to Insomnia

The research is quite clear that people who use their computer for playing, surfing, or reading on the Web, or those who use their smartphones for the same purpose, as well as texting, are more likely to report symptoms of insomnia. This is an enemy to your sleep for multiple reasons, in addition to the problems with light exposure explained above. It can be difficult, for instance, to slow your mind down after surfing the Web, leading to racing thoughts when you should be in slumber.

Plus, when you’re connected to the Internet, your phone or computer are communicating with nearby cell towers, which means they’re also emitting low levels of radiation.

One 2008 study revealed that people exposed to radiation from their mobile phones for three hours before bedtime had more trouble falling asleep and staying in a deep sleep.^7,  The following infographic, created by BigBrandBeds.co.uk, illustrates how your electronic gadgets wreak havoc on your sleep when used before bedtime.

People Who Turn Off Their Gadgets Report Excellent Sleep

According to the 2014 Sleep in America Poll, 53 percent of respondents who turn electronics off while sleeping rate their sleep as excellent, compared to just 27 percent of those who leave their devices on. This is why I recommend avoiding watching TV or using a computer or tablet at least an hour or so before going to bed.

An alternative, you can try a free computer program called f.lux (see JustGetFlux.com), which alters the color temperature of your computer screen as the day goes on, pulling out the blue wavelengths as it gets late. You can also wear yellow-tinted glasses, which block the blue wavelengths of light.

Since humans evolved in the glow of firelight, yellow, orange, and red wavelengths don’t suppress melatonin production the way white and blue wavelengths do. In fact, the range of light that inhibits melatonin is fairly narrow — 460 to 480 nm. If you want to protect your melatonin, when the sun goes down you would shift to a low-wattage bulb with yellow, orange or red light. Dr. Russel Reiter suggests using a salt lamp illuminated by a 5-watt bulb in this color range.

Remember, You Can’t Cheat Sleep

…at least, not without consequences. You can have the healthiest diet on the planet, doing vegetable juicing and using fermented veggies, be as fit as an Olympic athlete, be emotionally balanced, but if you aren’t sleeping well, it is just a matter of time before it will adversely, potentially seriously affect your health. Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far-reaching effects on your health, and once you’re deficient, lost sleep can be difficult to “make up.” For example, interrupted or impaired sleep can:

• Dramatically weaken your immune system
• Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions, primarily due to disrupted melatonin production. Melatonin inhibits the proliferation of a wide range of cancer cell types, as well as triggering cancer cell apoptosis (self-destruction). The hormone also interferes with the new blood supply tumors require for their rapid growth (angiogenesis)
• Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
• Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day. It’s also known to decrease your problem solving ability

Earlier this year, I interviewed Dan Pardi on the topic of how to get restorative, health-promoting sleep. Pardi is a researcher who works with the Behavioral Sciences Department at Stanford University and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands. According to Pardi, the following three factors are key to determining how restorative your sleep is:

1. Duration—i.e. the number of hours you sleep. Sleep requirements are highly individual,      and can change from one day to the next, depending on factors like stress, physical exertion, illness, and pregnancy, just to name a few. But, on average, most people need about eight hours of sleep per night.
2. Timing—i.e. the habit of going to bed at approximately the same time each night. Even if the duration of sleep is the same, when the timing of your sleep is shifted, it’s not going to be as restorative.
3. Intensity—This has to do with the different stages that your brain and body goes through      over the course of the night, the sequence of them, and how those stages are linked.

Some medications will suppress certain phases of sleep, and certain conditions like sleep apnea will lead to fragmented sleep. With these scenarios, even if you’re sleeping for an adequate duration and have consistent timing, your sleep will not be as restorative.

One of the easiest ways to gauge whether you’ve slept enough is to assess your level of sleepiness the next day. For example, if you had the opportunity, would you be able to take a nap? Do you need caffeine to keep you going? Answering yes to these two questions would indicate you need more and/or better sleep.

How to Get a Truly Restful Night’s Sleep

Small adjustments to your daily routine and sleeping area can go a long way to ensure uninterrupted, restful sleep. To start, consider implementing the following changes. Number one on my list? Turn off your electronic gadgets and keep them out of your bedroom:

• Avoid watching TV or using your computer/smartphone or tablet in the evening, at least an hour or so before going to bed.
• Make sure you get BRIGHT sun exposure regularly. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you are in darkness all day long, it can’t appreciate the difference and will not optimize your melatonin production.
• Get some sun in the morning. Your circadian system needs bright light to reset itself. Ten to 15 minutes of morning sunlight will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals during the night.
• Sleep in complete darkness, or as close to it as possible. Even the tiniest glow from your clock radio could be interfering with your sleep, so cover your clock radio up at night or get rid of it altogether. Move all electrical devices at least three feet away from your bed. You may want to cover your windows with drapes or blackout shades, or wear an eye mask when you sleep.
• Install a low-wattage yellow, orange, or red light bulb if you need a source of light for navigation at night. Light inthese bandwidths does not shut down melatonin production in the way that white and blue bandwidth light does. Salt lamps are handy for this purpose.
• Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes too warm (particularly their upstairs bedrooms). Studies show that the optimal room temperature for sleep is between 60 to 68 degrees F.
• Take a hot bath 90 to 120 minutes before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.
• Avoid using loud alarm clocks. Being jolted awake eachmorning can be very stressful. If you are regularly getting enough sleep,you might not even need an alarm.
• Be mindful of electromagnetic fields (EMFs) in your bedroom. EMFs can disrupt your pineal gland and its melatonin production, and may have other negative biological effects as well. A gauss meter is required if you want to measure EMF levels in various areas of your home.

Contact us if you want the EMF levels checked in your home or office on 07970 521 787 or email amanda@soothingspaces.co.uk

http://articles.mercola.com/sites/articles/archive/2014/06/26/sleep-electronic-gadgets.aspx?e_cid=20140626Z2_DNL_art_2&utm_source=dnl&utm_medium=email&utm_content=art2&utm_campaign=20140626Z2&et_cid=DM47088&et_rid=565288168

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Blue light regulates our secretion of melatonin, the sleep hormone. Put simply, when we are exposed to blue light, we limit the production of melatonin, and we stay alert and awake; in the absence of blue light, melatonin production is increased to enable us to sleep well.

This may be the reason why 19 per cent of the parents interviewed in the poll are woken at least twice in the night by their children. Jonathan Warren, the managing director of Time4Sleep, says: “We would encourage parents to choose activities such as a bedtime story or warm bath before bed to help their little ones wind down.”

Read more: http://www.marksdailyapple.com/how-light-affects-our-sleep/#ixzz34zG9Kmy7

http://babyworld.co.uk/2012/10/sleep-tight-survey-results-of-childrens-sleep-patterns/

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Light in the bedroom at night disrupts our 24-hour body clock (known as our circadian rhythm), decreasing the production of melatonin, which regulates sleep patterns and increasing the production of the stress hormone cortisol, which can result in over-eating. Therefore, people who sleep in more brightly-lit rooms have a higher tendency to become obese than those whose bedrooms can be darkened more effectively at night or who wear an eye mask at night.

For more information, see http://www.bbc.co.uk/news/health-27617615

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“After carrying out Amanda’s recommendations in my business premises and home, every area of my life improved. The Chinese food herbs restored me from having been in a wheelchair with M.E. to excellent health.”  Roselyn Journeaux, health practitioner

From your date of birth essential information about your individual tendencies in health, career, and relationships can be collated. The qualities of the constantly changing energies endow each of us with specific characteristics. Recommendations can then be made to make best use of your innate energies in order to avoid potential problems .

Balance equals health – simple changes to make a more radiant you

The Chinese never say they have an illness – they say they are “out of balance”. They consider that the five elements of Fire, Earth, Metal, Water and Wood, govern all life along with the major energy systems of the body.

According to Oriental health practitioners, the strengths or potential weaknesses of each of these in each person can manifest in their health and even their moods; guidance can then be given on choosing foods which are most likely to support your particular constitution. Specific types of exercise may also be included as well.

An Oriental Astrology and/or Health consultation can be offered on its own or as part of our Sleep like a Baby programme. To contact us to discuss your requirements email amanda@sleepforlife.com or call Amanda on 08707 607 789 or 0845 009 5983.

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