Is how much coffee you drink affecting your sleep?

Whether it’s a cup in the morning, to give you that kick start, or one in the afternoon with friends, many of us enjoy our daily coffee or coffees.

A naturally occurring stimulant, caffeine can be found in coffee, tea, chocolate and many other foods and drinks. And whilst it has no nutritional value in our diets, what you may not realise, is that while it may give us a much needed wake-up or boost during the day, it can also affect our sleep and contribute to us feeling more tired the following day.

How caffeine affects our sleep

Caffeine is absorbed quickly into our blood stream and reaches its full potential within 30-60 minutes. It's affects lasting 3-7 hours, it can take up to 24 hours to be fully eliminated from our bodies. 

And as explained by an article from the Caffineinfomer

“Not all caffeine can immediately be broken down by the liver, so some free caffeine remains in general circulation. Some of which makes its way to the brain. The caffeine molecule is similar in shape to the adenosine molecule which is a neurotransmitter. Since these two molecules are so similar, caffeine molecules are able to bind to the brain’s adenosine receptors and therefore block adenosine from binding and doing its job”.

"Adenosine plays a role in the sleep-wake cycle. When adenosine binds to enough receptors, it signals the brain that it is time for rest or sleep. Caffeine doesn’t replace the person’s need for sleep but masks tiredness since adenosine can no longer do what it is intended to do"

"This process also interferes with the dopamine system in the brain.  Dopamine, which is the “feel-good” neurotransmitter becomes more plentiful when adenosine is blocked by caffeine and this causes increased feelings of well-being and happiness. Furthermore, elevated levels of adenosine in the blood cause the adrenal glands to release adrenaline. This stimulating hormone further adds to the feelings of alertness and energy."

But at bedtime, by inhibiting the adenosine receptors, in our brain which play a role in our sleep wake cycle caffeine can mask tiredness, disrupt our sleep and alter our Circadian Rhythm. 

It may also result in the quality of our sleep not been as good as needed.  Not only resulting in a lighter and more restless sleep but causing us to wake up in the night for trips to the bathroom.

The effects varying between individuals as we all have different sensitivity levels and its effects can be affected by other lifestyle choices such as smoking (caffeine is metabolised by the body more rapidly in people who use nicotine) or at different stages of life.  Older people tend to be more sensitive to its effects while I has been shown to be slower among pregnant women.

And as the average adult needs about 8 hours of good quality sleep a night to function effectively if Caffeine is distributing this can cause us to feel tired, unrested and unmotivated in the following days. Often resulting in one reaching for another cup of coffee and repeating the cycle.

So how much coffee or caffeine is too much?

There are no guidelines for the intake of caffeine.

A Food Standards Australia and New Zealand (FSANZ) Expert Working group has however recognised that

“there was evidence of increased anxiety levels in children at doses of about 3 mg of caffeine per kilogram of body weight per day. The anxiety level for children aged 5-12 equates to a caffeine dose of 95 mg per day (approximately two cans of cola) and about 210 mg per day (approximately three cups of instant coffee) for adults”

They have also identified how much caffeine can be found in some food or drinks as a guide here.

But this is not to say you cannot enjoy your daily coffee or chocolate snacks it may simply require you to think about how much caffeine you are ingesting and when.

If you are drinking or consuming large amounts of caffeine consider cutting back.  Just don’t stop suddenly, gradually cut back. If your body is used to caffeine as stimulant, simply stopping may give you headaches.

And, don’t drink coffee too close to bedtime. And you may need to try having that last one at different times to see what works best for you because as recognised by the Sleep Health Foundation  

“There are different views on how many hours before bed you should have your last caffeine intake. Some say caffeine should be avoided for at least 3 to 7 hours before going to sleep. Others say no caffeine after lunch time if you have sleep problems. Many people find that their sleep improves with less caffeine or only having caffeine earlier in the day.”

And remember when you are sleeping well you are living well

Minimising Dust mite allergens in the bedroom

Did you know approximately 30% of people are allergic to dust mite waste, a common cause and trigger of asthma and allergies

Dust mites are everywhere, including in our mattresses and bedding, and despite their tiny size a dust mite produces 10-20 waste particles a day.  Each of which contains a protein known to trigger allergic reactions and asthma from which about 10% of the population suffers from.

Winter is here

Have you been wondering why your routine seems to be out of sync lately? You don’t seem to be as spritely, jumping out of bed to get that gym session in before work, you’ve been craving Nonna's spaghetti bolognese more than usual and gained a few extra ‘winter kilos’?

Well, its official, winter is finally upon us which brings with it it's own challenges for healthy sleep and living.

As the days get shorter and nights longer (and colder) our bodies’ natural bio clock the circadian rhythm, which controls our sleep/wake cycle, is experiencing changes in response to the season.

Sleep routine

As darkness sets in a little earlier, the sleep hormone, melatonin, produced by your body in preparation for sleep is also kicking in earlier and it’s affecting your circadian rhythm. Combine this with our modern world, our body is fighting with artificial light, blue light from our electronic devices, daylight savings, work schedules etc it’s no wonder our body clock can be a little put out.

Try not to give into it and go to bed earlier and stay in bed longer but stick to your normal sleep routine and avoid over sleeping to keep your circadian rhythm on track.

See the light

The wet gloomy days and being forced indoors can have an effect on our moods and for some this can be more serious, turning into winter depression or seasonal affective disorder (SAD). If you experience depression or SAD have a discussion with your doctor.

The production of our happy hormone, serotonin increases with sunlight so naturally it may be at its lowest during winter. If you can soak up the sun’s rays during the morning, even if its cold outside, you’ll help build up serotonin levels in the body but exposure to any bright light will help your body clock.

Food for thought

Eating foods high in carbohydrates are another way the body can produce serotonin, that’s why we feel happy and calm after chowing down on Nonna’s spaghetti, but don’t get addicted, this is how we put on those extra kilo’s during winter. Avoid eating, especially carb laden meals later in the evening, which sends the wrong messages to the brain and can impact your sleep patterns.

Work it out

It can be a struggle in the midst of winter but exercise is always great for healthy sleep and living, even a short workout in the morning can set your circadian rhythm in motion for the day. Try to stick to your routine but if you feel yourself wanting to snuggle into bed after dinner then a light workout or walk after eating might be all that’s needed to keep your bio clock on track. 

Keep your cool

Finally, because its cold outside don’t over do the heat inside. The optimal temperature for sleep is around 18-20 degrees and as we enter into sleep our body begins to cool down by releasing heat through our hands and feet. Cold feet are a common cause of waking in winter so wear some bed socks if that helps but ensure your clothing and bedding is natural to assist with thermoregulation during sleep.

Check out our range of Protect-A-Bed® products designed to improve airflow and wick away moisture to avoid overheating and disrupting your sleep cycle.

Sleep Well, Live Well

Do your pets share your bed?

Pets are part of our family and many of them sleep with us in our beds.  Snuggling up to us, providing affection, comfort and security, but is it healthy?

Although an adult cat sleeps for about for 12-16 a day and an adult dog 12-14 hours they can be up and down in the night.  Scratching, washing, having a midnight snack, or wanting to go outside.  All things that may disrupt your sleep leaving you feeling tired the next day.

And while the risks are low, cats and dogs carry bacteria that can be passed to us when in close contact.  They also shed dirt, pollen from running around outside, and pet dander a common cause or trigger of asthma and allergies.

So for a healthier night’s sleep, whilst enjoying the company of your pets here are some tips you may wish to follow:

• Avoid waking up with them enjoying more of your pillow than you. Train them to sleep at the end of the bed. Perhaps on a blanket of their own.
• Keep them and any dirt or bacteria they may be carrying above the covers and not under the doona with you.
• Make a potty run with your pets before bed. This will lessen the likelihood of them waking you in the night to get up and access their kitty litter or want to go outside.
• Ensure you have Protect-A-Bed® Mattress and Pillow protectors on your beds. The Protect-A-Bed® Miracle Layer™ will stop any drool, bacteria, dander and accidental spills from staining your mattresses and contributing to the growth of mould and bacteria.
• Associate bedtime with sleep time not play time. Avoid having any kitten or puppy toys in the bedroom. 

If you have a puppy, consider how big it is going to get.  Sleeping with it while it is young might be comfortable but what happens when it gets older and bigger. Training a dog, which is going to outgrow the ability for you to comfortably share a bed, to sleep somewhere else, is much easier when they are a puppy and before habits are formed.

And if you suffer from allergies or asthma which can be triggered by pet dander, consider giving your pet lots of affection before bedtime and keeping your sleep areas separate.   

Always avoid letting pets sleep with babies and young children. 

Healthy Sleep, Healthy Ageing

World Sleep Day - 15 March 2019

Friday the 15^th of March is World Sleep Day, an annual event arranged by the World Sleep Society, designed to raise awareness of the importance of sleep and draw attention to sleep related issues, and this years focus is on Healthy Sleep, Healthy Ageing.

As we age, our sleep patterns and the amount of sleep we need to help maintain our physical and mental health changes. 

“As we get older, the hormones that help us sleep are released earlier in the day.  Some older adult’s may feel sleepy earlier than they used to and they may wake up in the early hours of the morning.  Melatonin is a hormone that is produced naturally in the body at night which promotes sleep.  Older people make less melantonin so they may find it difficult to get off to sleep. Other factors may interfere with sleep and cause awakenings during the night.  These include hot flushes in postmenopausal women and the need to go to the toilet during the night.” – Sleep Health Facts Ageing and Sleep.  Sleep Health Foundation.

The affects of a lack of sleep on our daily lives and functioning can be significant.  A lack of sleep can result in:

• Reduced alertness
• Reduced concentration and attention span
• A loss of motivation
• Poor judgement and decision making skills
• A reduced work efficiency
• Slower reaction times
• An increased likelihood of moodiness or a bad temper
• Poor memory

• Keep regular sleep hours and strengthen your body clocks sleep-wake rhythm. Go to bed and get up at the same time everyday.
• Avoid alcohol, coffee and other caffeinated drinks for at least four hours before bedtime.
• Put down mobile phones and tablets an hour before bedtime, and leading up to bedtime use them in moderation and in night mode where available.
• If you think you may have a sleep disorder, which may include snoring, sleep apnea or insomnia, or have a medical condition such as arthritis or depression that is interfering with your sleep see your doctor.

www.sleephealthfoundation.org.au/older-people-and-sleeping.html

The importance of maintaining your children's bed time during school holidays

School holiday’s are here again and along with keeping your little one’s occupied with activities and play dates it can be tempting to let them stay up that little bit later. 

And as tempting as it is, remember that whether you are staying at home or going away it is important that you try to maintain a regular sleep pattern for your children.  Without it they will become tired and grumpy, making your days more difficult and when the holiday’s are over you will have to battle to get them back into their bedtime routine.

As recommended by the Sleep Health Organisation “Bed time should not vary by more than an hour between school and non-school nights” and “the same goes for the time your child wakes up”

To help with this in the holiday’s ensure that you give your children time to relax before bed.  Put away toys and turn of screens.  Anything stimulating.  Try reading a favourite book or listening to some calming music.

If you are travelling and away from home, a different environment can make it difficult for them to settle.  Take with you a toy, pillow or blanket that your child associates with sleep.  It will make them more comfortable and assist in them getting to sleep.

When travelling also ensure that where you are staying has Protect-A-Bed® Mattress and Pillow Protectors.  An unprotected mattress or pillow is home to millions of dust mites, mould and bacteria which may cause allergens, asthma and eczema. 

30% of us are allergic to dust mites so chances are if you or your family are sleeping on an unprotected mattress while away asthma and allergies are more likely to occur.  None of us want to get sick, or have sick children, when away on holidays!

And for those of you who have children still bedwetting, consider taking an extra mattress protector or linen protector of your own with you.  Pop it on the bed and if an accident occurs you can easily remove it in the night, getting back to sleep quickly with the knowledge that the mattress your child is sleeping won’t become wet or stained.

With the holiday’s coming to a close, if you have not been able to maintain the consistent bedtime at the start of the holidays, get back to a normal routine before school starts.   If bedtime has become later than usual, slowly push it back by about 15 minutes or so a night until it is where it should be.

A fun holiday activity that encourages children to keep to their bedtime is making a Sleep Clock.   Head to the Sleep Health Foundations website and download a easy to use template created by Professor Kurt Lushington from the University of South Australia.

Everyone deserves the simple pleasure of a good night’s sleep.

10 TIPS for a Better Night's Sleep

Sleep is vital to our health and well-being, affecting how we feel, and how productive we are. 

If you are not getting the 7-9 hours of quality sleep a day that most adults need, you may be among other things, lacking in energy, getting frustrated easily, feeling sleepy during the day and having trouble concentrating.

1. Establish a routine – try and go to bed at the same time each night. We all have an internal body clock, controlled by a part of our brain called the suprachiasmatic nucleus (SCN). This triggers a hormone called melatonin which makes us feel sleepy at night.  This clock is most effective when one has a regular sleep routine and when working effectively you will feel sleepy at your bedtime.

2. Avoid caffeine for at least four hours before going to bed. Not just coffee and tea, this also includes soft drinks, energy drinks and chocolate.  Caffeine is one of a number of stimulants that can make it harder to get to sleep, make you sleep more lightly and wake up more during the night, often to go to the bathroom.

3. Avoid Alcohol for at least 4 hours before bedtime. According to the Sleep Health Foundation  “Although alcohol will make you feel sleepy and may help you fall asleep at night, it actually disrupts your sleep later.  In the second half of the night, sleep after drinking alcohol is associated with more frequent awakenings, night sweats, nightmares, headaches and is much less restful”

4. Avoid cigarettes all together but if not possible at least 2 hours before bed. Like caffeine these are a stimulant making it harder to fall asleep and to stay asleep.

5. Avoid going to bed on a full or empty stomach. Your evening meal should ideally be a least 2 hours before bedtime.  Although you don’t want to be hungry if your stomach is too full and uncomfortable it can be difficult to sleep.

6. Dim your devices screens in the evening and try putting a curfew on your devices of 1-2 hours before bedtime. The longer the better, and no checking email or social media in bed.  The blue light emitted from devices such as smartphones, tablets, computers and the TV can, at night, all reduce the production of the sleep hormone melatonin.  This may result in difficulty sleeping and increased drowsiness during the day.

7. Ensure you have a comfortable and healthy sleep environment.  There should be no distractions, such as televisions and phones, in the bedroom.  You should be warm but not too hot.  The ideal ambient temperature for falling asleep is in the high teens – between 15°C and 20°C.

8. Use Protect-A-Bed mattress, pillow and quilt protectors. These will create a healthier sleep environment providing a barrier against dust mites.  Approximately 30% of us are allergic to dust mites, which live in our bedding and are a known trigger of asthma, allergies and eczema.  

9. Set aside the hour before your bedtime to just relax and wind down. Listen to music or perhaps read a book.  If you find you can’t shut down your mind when you go to bed use this time to think about the day gone by and the day ahead.  Write down any plans so that when you go to bed you have already thought through them.  And if your mind continues to be active in bed, try thinking of something relaxing and calming.  A walk along the beach, a favourite memory....

10. If you are having trouble nodding off to sleep, after 20-30 minutes get up. Just relax or read a book (no devices!) and go back to bed when you feel sleepy. Sleep is not something you can force and you do not want to associate going to bed with not been able to sleep and feeling frustrated.

Just remember that what works for one person may not work for another and it is not always possible to stick to a set routine.  By adopting these habits however your sleep should improve.  With the right amount of quality sleep you will feel better and be more productive.  If you are not finding anything that works you should consult your GP.