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.

We're famous..@thesnoozery Sleep Masks featured in the Telegraph Weekend Today

We were delighted to find that today our Midnight Blue Escape Sleep Masks by Dream Essentials are featured in the Daily Telegraph Weekend Section. We are famous at last!

How to Sleep Well in the Heat from #TheSnoozery

The summer heat wave can make it really tricky to get a good night’s sleep. Here’s a summary of the advice out there for staying cool enough to sleep if you don’t have air conditioning…

1. Cool off. A cold shower takes on a whole new significance come summertime. Rinsing off under a stream of tepid water brings down the core body temperature and rinses off sweat so you can hit the hay feeling cool and clean. A cold or cooler bath works just as well.

2. Go for cotton. Light-coloured bed linens made of lightweight cotton are breathable and excellent for promoting ventilation and airflow in the bedroom.

3. Get loose.  Pick a loose, soft cotton shirt and shorts or undies. Getting naked during a heat wave is controversial. Some people believe it helps keep them cool, while others claim sleeping in the buff means sweat stays on the body instead of being wicked away by the fabric. Whatever works for you.

4. Cold water bottle. Buy an old-school hot water bottle. During summer, stick it in the freezer to create a bed-friendly ice pack. But don’t fill it too full – remember ice expands as it freezes.

5. Reverse the flow. If you thought fans are just for blowing the breeze at you, think different! Point fans out the windows so they push hot air out.

6. Sleep like an Egyptian. The so-called “Egyptian method” involves dampening a sheet or towel in cool water and using it as a blanket. Just damp not dripping.

7. Do it Yourself. Make a DIY air conditioner by positioning a shallow pan or bowl full of ice in front of a fan. The breeze will pick up cold water vapour from the ice as it melts, creating a cooling mist.

8. Chill the pulses. To chill out super-quick, apply ice packs or cold compresses to pulse points on the wrists, neck, elbows, groin, ankles, and behind the knees.

9. Go solo. Sleeping alone is way better than spooning for staying cool. Unromantic I know, but cuddling with a partner increases body heat, making the bed a sticky, sweaty pit of discomfort, instead of a cool, calm oasis. Sorry.

10. Hydrate. Drinking a glass of water before bed. Tossing, turning and sweating at night can result in dehydration, so get some water in the tank before drifting into the land of nod. Alcohol also dehydrates so better to stay off the sauce.

11. Get low. Hot air rises, so set up your bed or mattress as close to the ground as possible to beat the heat. That may mean hauling the mattress down from a high bed and putting it on the floor.

12. Turn off the lights. This tip is pretty self-explanatory. Light bulbs give off heat as well as light. And a dark well ventilated room is always going to be best for sleeping.

13. Cold feet. Toes and feet are pretty sensitive to temperature. Cool down the whole body by dunking feet in cold water before hitting the sack. Better yet, keep a bucket of water near the bed and dip feet whenever you’re feeling hot throughout the night. But be careful if you still use a potty!

14. Disconnect. Gadgets and other small appliances can give off heat, even when turned off. Unplug to reduce total heat in the house (and save energy!)

15. Go granary! Wheat bags can be used to cool off as well as heat up. Check out our wheat bags and body wraps here - just stick it in the freezer for an hour or so. The wheat bag will stay chilly for up to 30 minutes, definitely enough time to nod off. 

Ten Handy Tips to Help You Sleep Better from #TheSnoozery

If you're struggling to head off to the land of nod every night, and would like to sleep better, here's ten quick tips for a better night's kip.....from #TheSnoozery

1. Buzz off

Avoid the stuff that gives you a buzz in the late afternoon and evening. Say no to caffeine, nicotine, and alcohol if you can. A cup of coffee in the afternoon can delay you dropping off, and more than a glass or two of beer or wine will make your sleep more restless. It’s not just tea and coffee you have to look out for but chocolate, medicines and some soft drinks too.

2. Work it out

If you exercise you need to give your body a chance to unwind after a workout. Ideally aim to finish up at least three hours before you go to bed.

3. Stay cool and comfortable

Keep your bedroom at a comfortable temperature. Most people sleep better in a cool room so keep an eye on the thermostat and open a window but watch out for letting in unwanted noise. Wear loose natural fabrics like cotton for maximum comfort and a good bed and pillow is worth the investment.

4. Eat light at night

Don't eat too much too close to bedtime. If you need a snack before turning in, choose a high-carbohydrate food such as a bowl of cereal.

5. Get into good habits

When evening comes, if you find yourself falling asleep on the sofa take yourself off to bed. That late film may seem attractive but you’ll regret a lousy night’s sleep.

6. Over to the dark side

Sleep comes easiest and best in a dark environment where there’s less stimulus. Take steps to block out unwanted light and noise that can wake you from a light sleep. Consider investing in a pair of blackout blinds, a good curtain lining or a quality sleep mask to keep the light pollution out.

7. Stick to a routine

Establish a regular bedtime routine for yourself. This may be easier said than done with young kids or a snoring spouse. Wind down an hour or so before bed, put aside any work you've brought home from the office and forget the e-mails. Soak in a relaxing hot bath with lavender oil or bubble bath, make a cup of herbal tea or warm milk, and snuggle down with a good book before you turn out the light.

8. Don't force it

If you can't go to sleep after 30 minutes, don't stay awake in bed tossing and turning. Get up, go into another room, and listen to calming music or read until you feel sleepy. You can't force yourself to fall asleep if you aren't ready.

9. Just bedtime stuff

If you are in the habit of watching TV in bed at night, stop. Use your bed only for sleep and sex. You should associate your bed only with bedtime activities. Try to clear your mind - don't use bedtime to solve your daily problems.

10. Capture your cares away

If your thoughts are racing, keeping you awake, have a notepad by your bed to capture them until the morning. Could also come in handy for remembering your more interesting dreams!

Nine Tips for How to Sleep Better on Flights from #TheSnoozery

With the holiday season looming, in this article we suggest nine practical tips to help you sleep better on flights.

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.

5. 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 Choose a Sleep Mask - Two Main Factors to Consider

Our experience suggests that there are two main factors to consider when buying a sleep mask – comfort and effective light blocking.

Most people’s knowledge of sleep masks comes from their experience on flights where the airline freebie is deployed to try to get some kip against the odds on a long haul. This is unfortunate because the tendency is to believe that all sleep masks are as ineffective and uncomfortable as these freebies. That is not the case.

Sleep masks can be an effective way to block out unwanted light in the quest for a great night's sleep. So if your curtains let in light, if your partner likes to read at bedtime, or if you are off on holiday they can be helpful.

So here’s a few things to think about when choosing a sleep mask, if you fancy an upgrade from the freebie.

Comfort – the factors that determine how comfortable a sleep mask is to wear are how soft the material is and how well it is able to conform to the shape of your face. Everybody’s face is a different shape, so you need a mask that can flex to fit. The sleep mask should also be light-weight.

Some people prefer silk masks because they are naturally very smooth against the skin.

The other factor that determines comfort is whether the mask is shaped. Flat masks tend to press on the eyeballs, which can be uncomfortable and disruptive.

Lastly you should think about the strap – it should be nice and wide so that it does not cut into the ears or head and it should be easily adjustable.

Airline freebies are nearly all “flat” masks with very thin straps that cannot be adjusted. They are just about better then nothing, but only just.

Light Blocking – The other main factor is the ability of the mask to block out light. Most modern masks are made of good opaque materials. The place where the light is most likely to come in is around the edges of the mask around the nose. Hence masks that have soft portion around the nose area that can conform around the shape of the nose will have most chance of blocking out the light.

Other things to think about are the colour or design – sleep masks don’t have to be black to still block the light out. The other factors are durability and price.

Ten Amazing Tips to Improve Your Sleep

Really like these ten amazing tips to help you sleep. Food for thought.

https://www.youtube.com/watch?v=pTYyy8tHhCk

The world's most relaxing music : http://goo.gl/z8sgYr

#TheSnoozery: Netflix sleep tracker innovation pauses film when you nod off

At one of the Netflix hack sessions they came up with a solution to the age old problem of nodding off in front of the film. It pauses the film at the point you drifted off so you can resume viewing once you wake. Could come in handy if they ever decide to launch. It is designed to work with a FitBit Flex device that can monitor your sleep. Here's the link to the story : netflix sleep tracker

New Study: Jetlag and Shiftwork affect your genes

In a new study scientists have shown that sleep pattern disruption such as that you would experience with jet lag or with changing shift work patterns has an adverse effect on the way your genes express themselves.

The study was conducted at the University of Surrey and published in the The Proceedings of the National Academy of Sciences. Simon Archer one of the authors of the study commented .....

"If you desynchronise sleep from your body clock with jet lag or shift work, so many processes are affected, in terms of the timing of when things happen," said Archer. "It explains why you feel so bad when you're jetlagged or doing shift work.

"Sleeping at the wrong time is bad for you. We know it has a massive effect on the temporal organisation of gene expression and that must link up with negative outcomes."

A Guardian article on this study can be found here www.theguardian.com/science/study