Many things can interfere with us getting enough sleep. A late night movie, completing a work assignment or a night out with friends.
For an adult the recommended amount of sleep for our bodies to function effectively is 7-9 hours a night. Sleep debt is where there is a difference in the amount of sleep we should be getting versus the amount of sleep we are actually getting.
Short term sleep debt can result in a lack of concentration, irritability and poor judgement, affecting our ability to learn and complete tasks, and increasing the likelihood of accidents or errors to occur.
As sleep is restorative, longer term a chronic lack of sleep can contribute to health problems including obesity, diabetes, high blood pressure and a weakened immune system. You may also be more susceptible to experiencing anxiety and depression.
If you have had a late night or are feeling tired a nap may help during the day, 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.
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.
Many of us enjoy a weekend sleep in, catching up on sleep lost during the week. Whilst it may seem a good idea and make you feel less tired, if you are sleeping in do not sleep for more than 2 hours longer than normal. Sleeping late into the morning can further disrupt your sleep patterns by making you feel less sleepy when you should be going to bed at night.
Sleeping in or taking naps may make us feel less tired in the short term but they are not a solution for long term chronic sleep debt and the potential long-term effects on your health.
Avoiding sleep debt, and providing your body with the sleep it needs requires a regular sleep routine and good sleep hygiene habits.
It may take time to get into a routine but by following good sleep hygiene and a regular sleep routine you will regain the energy you have been lacking and it will benefit your long term health and wellbeing.
Sleep Well, Live Well
Do you find it hard to get to sleep or do you wake up during the night thinking about things?
Frustrated and tired do you begin watching the clock and start worrying about not getting to sleep or not getting enough sleep?
If you are finding that you are having difficulty sleeping, try following these tips.
Find a quiet, comfortable place to sit and close your eyes. Focus your mind on your breath, inhaling and exhaling deeply. Continue focussing on your breath. Don’t allow your mind to wander to the days activities or the future. Regularly practicing mindfulness meditation for five minutes or more, can help you relax and let go of your daily stresses. A technique that at bedtime, you can also undertake to help your mind relax and fall asleep.
Exercise has been found to help reduce anxiety and stress. Although hitting the gym, or participating in group sports is not an option right now, make sure you undertake some form of exercise each day. Take a walk around the block or try an online workout or yoga class. It takes as little as 5-10 minutes a day to reduce stress, boost mood and keep the body strong while improving alertness during the day and sleep quality.
Get into a routine of setting aside some time each evening to think about the things that have happened during the day and the things that you need to address tomorrow or in coming days. Jot down the problem, or what is worrying you and make plans or develop possible solutions. Writing things down will help you process what you are thinking about and help you free them from your thoughts when it is time to sleep.
Have your evening meal at least two hours before bedtime and avoid caffeine and alcohol late in the day. Allow your mind and body to relax and wind down at least an hour before bed. Play quiet music, read a book or take a bath. Avoid, the evening news, social media and using screens, which emit blue light.
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.
By keeping us engaged and stimulated they are also hard to walk away from and make it difficult for our brains to relax and wind down at the end of the day.
Keep a regular bedtime, and try to go to bed and wake up at the same time every day. This helps create a natural rhythm, and sleep-wake cycle for your body.
Ensure the bedroom is free of distractions. No televisions, computers, radios and phones.
If your mobile phone is in your room and used as an alarm, ensure it is in do not disturb mode so you are not woken by late night text messages or notifications.
Keep the bedroom dark and ensure the room temperature is not too hot or cold which may make you restless and it difficult to fall asleep. According to the Sleep Council UK
“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.”
Make sure your sleep environment is healthy. Dust mites found in bedding are a common cause of asthma, allergies and asthma. Protect-A-Bed mattress, pillow and quilt protectors will provide an allergy barrier against any dust mites living in your mattress or quilts.
“If you get into bed and cannot fall asleep after 20 minutes, get up and return to another space in the house to do a relaxing activity, such as reading or listening to music. Lying in bed awake can create an unhealthy link between your sleeping environment and wakefulness. Instead, you want your bed to conjure sleepy thoughts and feelings only.” - sleepfoundation.org
Getting a good night’s sleep is vital to your health, well being and ability to effectively function during the day, so if you find you are having continuous problems getting a good night’s sleep talk to your doctor.
Sleep well, live well
It is the first Sunday of April this weekend which means daylight savings is over, and it is time to turn our clocks back an hour at 3am to 2am.
Today, most smartphones and computers will automatically do this for us, but if you have an analog clock you should set yourself a reminder to do this before you go to bed Saturday night.
As the days shorten, by turning our clocks back, it means we are exposed to more bright light in the mornings.
As quoted in a 7 news article, Sleep and Circadian Researcher at Central Queensland University Amy Reynolds says
“Exposure to bright light in the morning, which happens when we are not on daylight saving time, is more ideal for our systems, as it synchronizes our body clocks to the day, and to the social requirements we have in the world, things like starting work and school in the morning.”
Changing our clocks in either direction changes the principle time cue (which is light) for setting and resetting our 24 hour natural cycle, or circadian rhythm. Therefore, our internal clocks become out of sync.
Turn back your clocks this Sunday and remember that with a good night sleep you will feel and function better.
Sleep is vital to our everyday well being. Getting the right amount of regular sleep will make you feel more energised and motivated, helping you to achieve other goals that you might have for this year, such as doing more exercise,
Try to go to bed and wake up at the same time. It will help create a natural rhythm, and sleep-wake cycle for your body.
Also ensure you are getting the recommended amount of sleep for someone your age. For an adult this is 7-9 hours a night. For a guide on the recommended sleep time for different ages check out https://www.sleephealthfoundation.org.au/how-much-sleep-do-you-really-need.html
Look at what can influence the quality of your sleep, and work on making changes where needed.
“Another reason people get lower-quality sleep following alcohol is that it blocks REM sleep, which is often considered the most restorative type of sleep. With less REM sleep, you’re likely to wake up feeling groggy and unfocused.” - sleepfoundation.org
Ensure your bedroom offers the best possible sleep environment
“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
It may take a little adjustment for you to get into a new routine, but just remember that if you are getting the right amount of sleep regularly you should feel better and have more energy for the things you want to achieve.
Sleep well, live well
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.
Before Leaving
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.
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.
Pollen
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
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
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.
Pets
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.
Get Prepared
Clear the bedroom of clutter
Clean out the wardrobe and dresser drawers
Dust
Wipe down the walls
Clean windows and window furnishings
Clean Flooring
Vacuum soft furnishing
Replace Filters
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
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