Are modern lifestyles ruining sleep? Apparently not - Guardian article

Very interesting article in The Guardian today reporting on a study that revealed how poor sleep is not necessarily a symptom of modern life, because actually tribes without internet, TV, electricity etc. still follow similar sleep patterns. Hmm who'd have thought it.

http://www.theguardian.com/science/2015/oct/15/modern-life-is-rubbish-sleep-is-just-the-same-as-ever-say-scientists

The Snoozery's Recipe for a Good Night's Sleep - Slumber Friendly Foods

It is often said that ‘you are what you eat’ – glowing skin, strong shiny hair and a healthy body can all be attributed to eating the right things. But did you know the same can also be said for getting a good night’s sleep? 

Some foods and drinks are your friends and others your foes when it comes to making sure you are properly set up for restful sleep. The team at The Snoozery have the following suggestions to help you drift off:

Almonds

When someone is deficient in magnesium, research shows the most common symptom is insomnia. Almonds contain high levels of magnesium, which both help to naturally reduce muscle and nerve function while also regulating the rhythm of your heart. 

Honey

Honey contains glucose, which tells your brain to shut off orexin - the chemical known to control and increase alertness. We like a to dissolve a small teaspoon in a mug of warm milk as dairy has the added benefit in being rich in amino acid tryptophan, which helps in the production of the sleep inducing brain chemicals, serotonin and melatonin.

Cherries

To further increase your melatonin intake, regularly adding a handful of cherries in to your diet can help regulate your sleep cycle. Other sources are nuts and oats (could be a good excuse to practice your baking skills with some healthy flapjack!)

Spinach

Restless Legs Syndrome is a common condition and manifests in a constant urge to move the legs, often accompanied by a tingling feeling which can disrupt sleep and make it difficult to get comfortable. It is often indicative of a shortage of iron which can be found in abundance in spinach and other leafy greens. 

Dark Chocolate

The high level of sugar in milk and white chocolate are stimulants, however over 65% cocoa dark chocolate contains significant levels of serotonin, which relaxes your body and mind.

Herbal teas

Camomile, passion-flower and valerian tea have been found to have mild sedative effects. Look for blends with these magic herbs as well as lavender or lemon-balm which also help to de-stress and relax. 

Food and drink which is not your friend at bedtime...

Caffeinated drinks

It won’t be news to you that if you want to drift off to sleep easily, it is best to say no to that cappuccino after dinner. However did you know that although the stimulant effect of caffeine reaches its peak 1-4 hours after it is consumed, some people can feel its effects up to 12 hours later? Try switching your afternoon cuppa for a fresh mint tea which is a great decaffeinated pick-me-up. 

Fatty and high sugar foods

Foods which have high fat levels or are packed with processed sugars put stress on your body and send your auto-response systems in to overdrive. You are more likely to feel weary and sluggish instead of relaxed and restful as these foods place high demands on your digestive tract. Grilling food instead of frying is a great alternative, as is switching to natural sweeteners such as dates and maple syrup. 

Alcohol

Too much alcohol decreases the REM (Rapid Eye Movement) sleep we all need and disrupts the body’s natural rhythms. It causes blood sugar levels to drop, so you may wake up in the middle of the night feeling weak or disorientated. Alcohol is also dehydrating so you are likely to wake up feeling in desperate need of water.  

Spicy foods

Indigestion and heartburn come hand in hand with spicy foods and this is aggravated further when you lie down to sleep. Try to make sure you eat your favourite hot meals for lunch instead of dinner when possible. If you really can’t resist that Friday night curry then a soothing ginger or fennel herbal tea before bed can help settle any post-Vindaloo pain! 

We're famous again @thesnoozery featured in The Independent @theindybest guide for backpackers

Delighted to be featured here in The Independent recommending our Jasmine Silk black sleep masks as an essential backpacking piece of kit. Thank you @TheIndybest

Sleep Deprivation as Bad as Smoking - Telegraph

Interesting piece in the Telegraph today. People who rise too early or get by on too little sleep are just as bad as smokers, and can function as poorly as drunks, says leading neuroscientist as he urges the country to get back to bed.

Here it is...

Is there such a thing as beauty sleep?

The great news is that beauty sleep is real and what's even better is it’s free.

The way people perceive beauty varies by culture but from a facial perspective the dimensions that are most often attributed to beauty are seen as being symmetry of features, larger eyes, as well as clear & healthy looking skin.

You'll have already noticed that when you don’t get enough sleep, it shows on your face. Tired skin sags and loses its luster. Lack of sleep causes blood vessels to dilate, causing the dark circles around the eyes. Sleepily rubbing your eyes doesn't help the appearance of those dark rings.

Not enough good quality sleep can also make you feel more stressed, and everyone can see that kind of tension in your face. Not such a great look.

If you're up late boozing that's not great news for your skin either. Alcohol affects sleep quality, leaving you with bags under your eyes.

So actually the "beauty" in beauty sleep mainly shows itself as fresh healthy looking, clear skin on your face and around your eyes.

Why You Need Your Beauty Sleep?

Your skin, and the rest of your body, goes into repair mode when you sleep. While you sleep, your skin renews itself. New skin cells grow and replace older cells. It's all going through a process of repairing and restoring whilst you are in the land of nod.

It's also a time when all kinds of hormonal and metabolic changes happen in the body, including your skin. A lack of sleep can disrupt those processes.

Sleep Repair for Tired Skin

The good thing about the skin is that it can recover quite quickly. Get a good night's sleep tonight and tomorrow, you’ll look and feel fresher and those around you may even notice how well rested you look.

How much sleep do you need? Experts say that seven to nine hours of beauty rest every night should do the trick.

Try these simple sleep tips for a more beautiful night's rest:

1      Start by developing a calm relaxing bedtime ritual and don’t go to bed dehydrated.

2      Get into good sleep habits. Whenever possible go to bed and wake up at the same time every day.

3      If you can manage it, become a back sleeper. Side or front sleeping presses your face into the pillow, creating fine lines and wrinkles when you wake up.

4      A natural cotton pillowcase with a higher thread count or a silk pillowcase is kinder to your skin.

Like diet and exercise, sleep deserves your care and respect. Think of sleep as a source of renewal and health, and not just something you have to do. 

Of course getting a great night’s sleep is not going to make you beautiful overnight, but it will help you to look and feel at your best.

Sleeping in a Freshly Made Bed Makes you Happy

According to a survey by BUPA published in various papers this week including the Daily Telegraph Sleeping in a Freshly Made Bed is the number one thing that makes Britons happy.

Here @TheSnoozery we've been saying that all along! Time to change the sheets.

The Snoozery Earplugs Featured In Sainsbury's Magazine

In this month's edition of the Sainsbury's magazine The Snoozery's Handy Bags of earplugs are featured in a piece on 4 Ways to Get Some ZZZs....

Thank you Sainsbury's.

Here @thesnoozery we recommend The Sleep Book by Guy Meadows

Here at The Snoozery we are currently reading this no-nonsense book which puts forward a natural, drug-free way of getting a better night's sleep and beating insomnia.

It's an easy to read guide to using mindfulness and acceptance to combat the mind spinning whirl of thoughts that afflict those suffering from insomnia. The idea is simple, it's the battle with those thoughts that keeps you wakeful so if you can find a way to accept them rather than fight them you are on the way to getting a better sleep.

Easier said than done no doubt, but this book explains with tools, techniques and case studies how to go about it and for anyone suffering from insomnia this natural approach surely beats the alternatives.

We'd recommend this book and the approach that's clearly explained by it's author Guy Meadows who is a professional sleep therapist and researcher.