Need More Sleep?

9 January, 2013

Need More Sleep? The Facts On Sleeping Disorders

 

The Secret To Better Sleep

12 December, 2012

The Secret to Better Sleep

5 Simple Ways To Improve Your Sleep

23 November, 2011

simple sleep

simple sleep

Sleep is such an important part of our lives and yet can prove so elusive, can’t it?

If you are like me, you go through phases of thinking that at last you’ve cracked the code to good, consistent, restful sleep. And then, out of the blue, you have a night of restless sleeplessness.

The secret has slipped through your fingers. All those things that have previously worked for you suddenly seem to have lost their efficacy, and you are left feeling powerless and frustrated.

Finding some answers to the question of how to achieve lasting, consistent sleep is the subject of this blog. SleepAngels is a place to explore the issues surrounding sleep.

Sometimes that will mean following the academic institutions whose main purpose is to research the technical and medical aspects of sleep. Other times it is to look at the mystery of sleep from a more personal, perhaps even philosophical point of view.

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Let there be light. 8 tips for creating the perfect sleep environment with lighting.

11 November, 2011

bedroom lighting

bedroom lighting

“Live in rooms full of light.”  Cornelius Celsus

Lighting in the bedroom is as important as decorating and furnishing. It needs to provide both ambient and task lighting to:

Create a restful mood in the evening before sleep and
Provide practical light to read and get dressed by and, in the morning, to prepare for the day.

Ideally, follow these tips for a practical lighting design that is flexible enough to work for everybody:

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How to adopt the best posture for sleep.

9 November, 2011

sleep posture

sleep posture

“A flock of sheep that leisurely pass by one after one; the sound of rain, and bees murmuring; the fall of rivers, winds and seas, smooth fields, white sheets of water, and pure sky – I’ve thought of all by turns, and still I lie sleepless…” William Wordsworth

Do you sleep on your back, your side or your stomach? 95% of adults have a regular position in which they like to sleep and very rarely change it. They may move around during the night, but usually go to sleep and wake up in the same position.

Very little of the research on sleep places enough emphasis on the correct posture to help you sleep. Proper posture while you sleep is essential.
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22 sleep hygiene tips for perfect sleep.

7 November, 2011

sleep hygiene

sleep hygiene

“Sleep is the golden chain that ties health and our bodies together.” Thomas Dekker

We can all practice lifestyle rituals that can directly affect our sleep.  We call this Sleep Hygiene.

If we follow a few simple steps each day, we should soon get a better night’s sleep.  Many of these ideas may seem like common sense, but it is amazing how often we ignore this simple advice and pay the price.

Poor sleep habits are among the most common problems encountered in our society.  We stay up too late and get up too early. We interrupt our sleep with drugs, unhealthy diet and work, and we over-stimulate ourselves with late-night activities.
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How to sleep better. 32 tips on how to get a great night’s sleep.

6 November, 2011

how to sleep better

how to sleep better

You don’t have to forage through all the other posts on SleepAngels to find an overview of the best sleep tips.  Here is a quick checklist of the most important advice to follow if you want to get a better nights sleep.

You will also find links to more comprehensive articles and posts where they are available.

    1. Keep to a regular sleep schedule.  Go to bed at the same time every day (including at weekends) and get up at the same time.
    2. Make sure that your bedroom is used just for sleep (and romance).
    3. Keep TVs, computers and other electronics out of the bedroom.
    4. During sleep time, ensure that your bedroom is completely dark.
    5. If you can’t eliminate light, wear an eye mask.
    6. Keep the bedroom as quiet as possible.
    7. If you can’t eliminate distracting noise, consider wearing earplugs or using a white noise machine.
    8. Make sure that you have a comfortable mattress and pillow.
    9. Make sure that you and your bedroom are at the optimal temperature for sleep: research suggests that 65-72°F (18.5-22°C) is best.
    10. De-clutter your bedroom.
    11. Make your bedroom an oasis of calm by decorating it in tranquil and soothing colours.
    12. Take regular exercise appropriate to your level of fitness.
    13. Practice a form of relaxation such as yoga, deep breathing exercises or meditation.
    14. Try letting your partner give you a gentle massage before bed.
    15. Reduce stress and promote relaxation with aromatherapy.  Try lavender, jasmine, sandalwood or ylang ylang essential oils.
    16. Get outside during daylight hours.
    17. Cut down on all stimulants, including coffee, caffeinated drinks and alcohol.
    18. Avoid coffee, caffeinated drinks and alcohol altogether within toe hours of going to bed.
    19. Drink a cup of herbal tea containing camomile, lemon balm, passionflower leaves or valerian.
    20. Eat a light meal in the evening, avoiding spicy or sugary food.
    21. Eat a balanced, varied diet, rich in low fat protein, leafy green vegetables, fruit, seeds and whole grains.
    22. Drink plenty of water, but not too close to bed time – you don’t want to be kept awake by frequent bathroom visits.
    23. Cut back on or quit smoking.
    24. Don’t go to bed until you are ready.
    25. Wind down before going to bed by stretching, gazing at the stars or listening to classical music.
    26. Take a warm (not hot) bath one or two hours before bedtime.  Add essential oils of marjoram, camomile, cedarwood or ylang-ylang for added relaxation.
    27. Switch off the TV, computer and all other media at least half an hour before bed.
    28. Drink a cup of hot milk or camomile tea to boost serotonin levels to help make you sleepy.
    29. Avoid longer naps during the day.  If you feel sleepy, nap for 15-20 minutes maximum to avoid going into deep sleep.  Avoid napping within 3 hours of bedtime.
    30. De-clutter your mind by writing down all your worries, concerns and to-do lists for the following day.  Keep a pad of paper and pencil by your bed to jot down thoughts that you have while in bed.
    31. Use creative visualization techniques to imagine a tranquil, peaceful scene and lull yourself off to sleep.
    32. If you can’t sleep, get out of bed again and do something that isn’t over-stimulating.  Leave the bedroom, listen to some soothing music, read a relaxing book or do the vacuuming.

Can buckwheat pillows improve my sleep? 10 good reasons to give them a try.

4 November, 2011

 

buckwheat pillows

buckwheat pillows

“No one realizes how beautiful it is to travel until he comes home and rests his head on his old, familiar pillow.” Lyn Yutang.

Not sleeping well? You could do worse than taking a close look at your pillow. A good pillow can make or break your sleep and a buckwheat pillow may be the answer.

There are plenty of hi-tech man-made pillows available on the market, but there is also a tried and tested, natural solution that has been around for hundreds of years.

Buckwheat pillows have been used in Asia for at least 600 years. In Korea, children have traditionally been given buckwheat pillows by their grandmothers to assure sound sleep. They are also very common in Japan, where buckwheat is known as sobakawa or sobagara.

Although often mistaken for a grain, buckwheat is actually a fruit related to rhubarb. The fruit is made up of a single seed contained within a hard pyramid-shaped hull. The seed, or groats, are usually extracted by roasting and used as gluten-free flour for noodles or porridge and even beer.

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7 tips to make your bedroom a better place to sleep

2 November, 2011

“Life is too short to sleep on low thread count sheets.” Leah Stussy

If you are having trouble with insomnia, you may wish to check that your bedroom is somewhere that is sleep-friendly. It is one of the most important factors in sleep hygiene, and can make a material difference to the way you sleep.

Is your bedroom a peaceful sanctuary? Or do the TV, computer and iPod docking station all compete for attention?

Is the room clear and ordered? Or is the floor still covered with those clothes you tried on before going out on Saturday night?

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Make Space for Sleep

5 July, 2011

Insomnia can be caused by so many different factors.  So often, however, it is a symptom of an overcrowded life.  When you are next lying awake at 3 or 4 o’ clock in the morning, listen to the voices.

They are not the voices of calm, are they?  More the babble of busyness, the endless checklists of things that you haven’t found time to do, money worries resulting from overextended credit cards and relationship worries because you haven’t had time to focus on your family and loved ones.

Here are 5 practices which will make more space in your life and help you to sleep better:

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