If you are finding yourself feeling tired and sleepy during the day a nap may be beneficial. Reducing fatigue, increasing alertness, improving your mood, performance and reaction time.
A nap may also help you prepare for and be able to better cope with a late night out, shift work or a long drive.
As recognised by the Sleep Health Foundation of Australia
"Naps can also be good at times when you feel sleepy and you are worried about how well you can do things if you continue without rest. If you feel drowsy during a long drive in the car, a short nap can be taken in a rest area. This will make you more alert during the next phase of the drive.
Some studies have found that if you start to feel sleepy while driving, it helps to have a cup of coffee, immediately followed by a nap of about 15 minutes. The caffeine takes about 30 minutes to start working so when you wake up both the nap and the caffeine will start to make you feel more alert."
The secret to waking up refreshed from a nap is setting an alarm and making sure you don’t nap for too long.
Ideally a nap should only be 15-30 minutes long. This will ensure that when you wake you are still in the lightest stage of non-REM sleep. Any longer, where you enter the deeper stages of sleep you risk waking up with what is known as sleep inertia. Feeling groggy and perhaps more tired and with less energy than before your nap.
However “If you’re lucky enough to be able to lie down for 90 minutes, your body should have time to make it through one complete sleep cycle where you go from the lightest stage through the deepest stage of sleep and back again, so you’ll wake feeling refreshed.”- sleep.org
“A cool 16-18°C (60-65°F) is thought to be an ideal temperature in a bedroom. Temperatures over 24°C (71°F) are likely to cause restlessness, while a cold room of about 12°C (53°F) will make it difficult to drop off.” - Sleep Council UK
Be mindful to remember that a nap does not replace a good night’s sleep. A nap too late in the day may make it harder to fall asleep at night. And if you find that you are relying on naps during the day or you are not able to sleep at night due to naps talk to your doctor.
Are you or your partner finding yourself uncomfortably hot at night? Sweating, tossing and turning, resulting in a broken night’s sleep and leaving you feeling lethargic the next day?
Your core body temperature works with your circadian rhythm, to help determine when you are ready to go to sleep and when you are ready to wake up. Your body temperature drops when you begin to feel sleepy and is at its lowest at around 4am, before increasing.
So if you are having difficulty falling asleep or waking up at time you need to consider what maybe affecting your temperature leading up to your bedtime and during the night.
As identified in Time’s article You Asked: Why Do I Sweat When I Sleep by (Markham Heid March 21, 2018)
“Intense exercise too close to bed can also “throw off” the body’s thermoregulation processes, says Michael Grandner, an associate professor and director of the Sleep & Health Research Program at the University of Arizona College of Medicine. He explains that a person’s body temperature naturally dips just before bed, which promotes sleep. Eating or exercising too close to bed can fire up your metabolism, which increases heat production and so may interfere with the body’s natural powering down.”
In order to fall asleep quickly and too help get a good night’s sleep you firstly need to ensure your room is at the ideal temperature.
“A cool 16-18°C (60-65°F) is thought to be an ideal temperature in a bedroom. Temperatures over 24°C (71°F) are likely to cause restlessness, while a cold room of about 12°C (53°F) will make it difficult to drop off.” - sleepcouncil.org.uk/perfect-sleep environment
But remember it is not just the air conditioner or heater that affects the temperature you are feeling when you are sleeping. Your Pyjama’s and bedding can also play a part. You might get into bed feeling cool and comfortable but if you may become hotter during the night due to the materials your Pyjama’s and bedding are made off.
Consider Natural Fibres such as TENCEL™. TENCEL™ is a botanic fibre, derived from sustainable wood sources which are super soft. The Smooth Fiber structure of TENCEL™ absorbs moisture more efficiently than cotton and is breathable helping support the body’s natural thermal regulating mechanism, keeping your skin feeling pleasantly cool and dry.
If you have made these changes to help ensure the correct sleeping temperature and you are still waking hot or sweaty consider talking to your doctor. Sometimes the side effects of medication, menopause, hormonal imbalances, anxiety and sleep disorders such as sleep apnea and night terrors may also cause you to sweat when sleep.
Jet lag occurs when you fly across one or more time zones.
Daylight plays an important role in our body’s natural biological clock or circadian rhythm, affecting the release of Melatonin which tells us when we should go to sleep and wake up. Jet lag occurs because our body's circadian rhythm has not had time to synchronise to the change in time zones.
The result, our body is telling us to stay awake when it’s late at night, or telling us it’s time to sleep when it is the only the middle of the afternoon.
Jet lag, affects different people differently, and can happen to anyone regardless of their age or level of fitness.
As recognised by betterhealth.vic.gov.au it is also often worse if you are travelling in an easterly direction
Your circadian rhythm (body clock) is less confused if you travel westward. This is because travelling west ‘prolongs’ the body clock’s experience of its normal day-night cycle (the normal tendency of the body clock in most of us is slightly longer than 24 hours). Travelling eastwards, however, runs in direct opposition to the body clock. If you suffer badly from jet lag, it may be worthwhile considering a westerly travel route if possible.
The symptoms of Jet Lag vary between people. They may include:
Jet lag generally lasts for 2-3 days and although there is no cure there are things that you can do before, during and after travel to help.
During the Flight
After the Flight
“It is important that you sleep for no longer than 30 minutes and that you are awake for at least 4 hours before you go to bed.”
Most importantly be prepared to give yourself the time to adjust. It will often take at least 2-3 days.
It is the first Sunday of October and we all know that means it is daylight savings time.
Daylight savings puts our clock forward an hour and although this can be fantastic for people who want to enjoy those long summer nights it can have a negative impact on our sleeping patterns.
Even one hour of sleep loss over a few nights can have marked effects on our mood and health.
The effects of the initial time change for daylight savings on the body is often likened to jet lag. Losing an hour of light in the morning and gaining it at night it effects our bodies as if we are in a different time zone.
This is because changing the clock in either direction changes the principle time cue (which is light) for setting and resetting our 24-hr natural cycle, or circadian rhythm. Therefore, our internal clocks become out of sync.
As it is staying light later in the day it can be harder to fall asleep and likewise staying darker in the morning can make it harder to wake up.
Spring your clock's forward and get the most out of the warmer days by undertaking good sleeping habits. With a good night sleep you will feel and function better.
Spring has sprung, footy season is nearing an end, the tulips are blooming and the weather is getting warmer, but it is also allergy season. For many of us this means a stuffy or runny nose, itchy eyes or skin and lots of sneezing.
Affecting a lot of people pollen allergies or hayfever are caused by an allergy to the pollen produced by flowers, trees, grasses and weeds. Pollen gets into the home when you open the doors and windows or travels inside on your clothing or with pets. It is often further dispersed through the home by cooling and heating systems.
Dust mites are one of the most common causes of allergies in the home. Millions of these tiny creatures live in our mattresses, bed linen, carpets and furnishings. Feeding of our skin cells, and producing waste, studies show that are a known cause or trigger of asthma and eczema.
Mould is often found in damp, poorly ventilated areas such as kitchens, bathrooms and laundries. Mould and bacteria are also often found in mattresses and pillows with our perspiration, shredded skin cells and everyday spills and stains helping provide the perfect conditions for it to grow.
Fairly common, pet allergies are triggered by pet dander from animals such as such as cats and dogs. Pets also often carry inside other allergens such as pollen and dust.
While there is not a lot you can do to control your outdoor environment, there are things you can do when spring cleaning, to help control your indoor environment, and in particular the bedroom, where seasonal allergies can be triggered all year round.
Clear the bedroom of clutter
Clean out the wardrobe and dresser drawers
Wipe down the walls
Clean windows and window furnishings
Vacuum soft furnishing
Strip and clean your bedding
If you or someone in your family suffer from severe allergies, asthma or eczema consider using Protect-A-Bed®’s Fully Encased Mattress Protectors.
The fully encased Protect-A-Bed® Allerzip® Mattress and Pillow Encasement's feature a unique BugLock® system. which has a dust mite proof flap and Secure Seal® providing total protection. Preventing dust mite, mould and bacteria allergens entering or escaping through the zipper.
Simply Fit n’ Forget by layering a Protect-A-Bed® Fitted Mattress Protector over the top for regular washing and drying with other linens.
Finally consider keeping flowers (with pollen) and pets out of the bedroom.
Sit back, relax and enjoy the warmer days and remember if your allergies are triggered by pollen stay indoors on dry windy days and especially after storms as these are peak periods for airborne allergens.
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.
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.
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.
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
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.
Attempts to eradicate dust mites is likely to be unsuccessful, however if allergic there are a number of ways in which you can reduce your exposure.
Among others these may include:
Keep in mind that these activities may stir up the dust mite allergens. And although they don’t stay airborne for long, if allergic consider having someone else do these tasks for you if an option.
Best for severe asthma and allergy sufferers, the fully encased Protect-A-Bed® Allerzip® Mattress and Pillow Encasement's feature a unique BugLock® system.
The fully encased BugLock® system has a dust mite proof flap and Secure Seal® which provides total protection. Preventing dust mite, mould and bacteria allergens entering or escaping through the zipper.
Simply Fit n’ Forget by layering a Protect-A-Bed® Fitted Mattress Protector over the top for regular washing and drying with other linens.
You can find out more about Dust Mite allergens and how these can be tested for at the National Asthma Council of Australia’s Sensitive Choice website. https://www.sensitivechoice.com/dust-mites/