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.

Exploding Head Syndrome

Out of the various sleep disorders that afflict people, Exploding Head Syndrome (EHS) has to sound the most dramatic.

Nocturnal Eating Syndrome (NES), Somnambulism (sleepwalking), Sexsomnia (like sleepwalking but altogether more intimate) all side like a bit of a breeze in comparison to Exploding Head Syndrome.

Fortunately the name is more ominous than the reality - people survive EHS - although those that suffer from the phenomenon report it as a very frightening experience...especially if they are unaware that the syndrome exists.

EHS usually occurs at night when first falling asleep or when falling asleep after having woken during the night. The main symptoms are an extremely loud noise or sense of explosion within the head, sometimes accompanied by flashes of light. The experience is never painful but unsurprisingly can be deeply unsettling bringing on symptoms associated with anxiety such as palpitations.

The onset of the syndrome may occur at many different ages, although it most commonly starts in middle to late age. The frequency of attacks is also variable, often with numerous episodes in succession followed by longer periods on remission, although some may experience mild attacks quite infrequently.

EHS is thought to be brought on by extreme stress and fatigue but what actually causes the sensations associate with the condition is still unknown. Given this lack of understanding, it is perhaps unsurprising that there is no known treatment for the condition.

EHS is yet another example of how far we still have to go when it comes to understanding what goes on when we're asleep.

On that note, sleep tight!

A great night's sleep guaranteed

I recently had need to spend a night at a Premier Inn in Salisbury. A pleasant enough stay.

Hats off to them for their good night guarantee. Another initiative recognising the real thing people want from a hotel - a great night's sleep. Also had the option to choose a pillow and the "Ssshh quiet zone" in operation.

So it's a "good work trooper" from the Snoozery team!

Nine Tips for a Peaceful Flight

I have done a lot of flying with my job. That's involved a lot of trying to sleep on flights. It’s not easy to get your head down for a decent kip. You can’t legislate for being seated next to a noisy child (unless of course it’s your own) but you can take precautions for other factors that are in your control.

So here’s what I’ve learned so far…

1. Get a Good Seat

      Ideally you want a seat away from the predictable sources of noise such as the loos, the galley and the bar (if they have one). Having an aisle seat is marginally better as you don’t have to disturb other people to go to the loo. Snooze zones can be helpful. Remember that bulkhead seats are often given to potentially noisy families.

2. The Flatter the Better

      Plane seats come in a variety of shapes and sizes. The main factor I have found that determines how well you sleep is whether the seat goes flat or not. So Virgin Upper class and BA Business for example both have good flat seats.

3. Dress Comfy

      Wear something warm and loose with a bit of give. The sharp Paul Smith suit can travel in the hold. Though personally I would think twice before boarding in trackie bottoms.

4.  Stay off the Sauce

      Some folks swear by a night cap to help them drift off and I think in moderation it probably helps to relax. But too much of the old falling down water and you’ll be dehydrated and uncomfortable. Watch out.

5. Cut Out the Stimulus

      A good pair of earplugs and a sleep mask are vital. Freebie earplugs on flights are generally okay but the sleep mask is usually poor at cutting out the light, so consider investing in a decent one before you go.

6.  Do not Disturb

      Be clear about whether you wish to be woken for meals or not. Eating before departure in the airport cuts out this potential disturbance.

7. Avoid the Lag

      Jet-lag is a miserable condition. Avoid the effects by getting into the destination time zone as early as you can. I always reset my watch as soon as we take off.

8. Medication

      If all else fails sleeping pills can help – but beware the grogginess factor and try them out beforehand to check what kind of effect they have on you. It's not a good idea to be landing in a strange place feeling groggy.

9. Kids and Babies

      Some young children just don’t like flying and I’ve been on flights where they will not stop crying. After eight hours of that anyone’s saintly patience is going to be tested. Spare a thought for the parents. Getting angry with them or their kids won’t solve anything.

How to sleep well at a hotel II - watch out it's the snore police!

Further to my last post about getting a good night's sleep at a hotel I came across this piece about the Crowne Plaza introducing Sleep Monitors to detect loud snorers in their quiet zones.

crown plaza snore-monitors

Apparently if you are snoring too loud in the quiet zone then you get a knock on the door from the snore police (aka the snore monitors).

Now whilst snoring is a big nuisance for those that want a great night's sleep. Ask my wife - I snore like a drain. I can't help feeling if I'd paid good money for a hotel room and got woken up because I was snoring I may not be best pleased.

However good PR for Crowne Plaza and well done for having a go and putting a good night's sleep on the agenda.

Isn't the real issue about the architecture and design of hotels to control unwanted noise pollution from wherever it comes?

You booze, you snooze...but not very well.

If you've had a few, the likelihood is that you'll fall asleep almost as soon as you turn out the light.

But our sleep patterns are such that you're actually not doing yourself any favours.

Boozing before bed interferes with the normal sleep process because it can send you straight into deep sleep. This means that you miss out on the first stage of sleep known as Rapid Eye Movement (REM) sleep. 

When you're in deep sleep, your body restores itself, but as the grog wears off, your body slips back into REM sleep which is a lot easier to wake up from. Many people will wake up after just a few hours when they have been drinking. 

In the course of a "normal" night, you would normally have six to seven cycles of REM sleep which will usually leave you feeling refreshed when you wake up. But if you have been drinking, you may only have one or two cycles, which will leave you feeling drained and short of rest when you do wake up.

Top tip for a great night's sleep: Stay off the sauce...or at least give yourself a few hours off before you hit the hay. 

Sleep is the third "pillar" of a healthy life

Here at The Snoozery, we're on a mission to help people sleep better.

That's because we believe that sleep is the third "pillar" of a healthy life.

The other two "pillars" - taking exercise and healthy eating - have received a lot of attention in the media and appear to have entered the popular psyche.

Sure, people struggle to eat nutritious foods and keep active all the time, but at least they know - for the most part - that they should be trying to eat their 5-a-day and lift their heart rates occasionally.

But sleep has been neglected. Sleep has been undervalued. Sleep has become something to squeeze in between your other plans.

And we believe that's not right.

Because sleep is so wonderful. After a good night's sleep you can feel ready to take on the world. You feel so much better, so much more able to perform at your best.

So we've searched high and low for lots of lovely things that can help you sleep better.

We hope you like them.

www.thesnoozery.co.uk