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SleepAre have sent me some fascinating statistics to share with my readers about sleep.

A few minutes of social media just before we go to bed is something most people do.Five minutes won’t make much of a difference, right?

Well according to science, they do. Screen time at any point of the day affects your sleep, but it’s more disruptive if it’s closer to bedtime. Everyday life choices, no matter how insignificant they may seem, can have a big impact on your sleep quality.

Sleep is vital for our health, much like proper food and exercise, but most of us take it for granted. We fail to realize how our sleep health affects our mental and physical well-being.

Did you know that insufficient sleep can even jeopardize your life? Your lack of sleep can become a risk for others too — sleeplessness contributes to a high number of accidents each year in not just the United States but all over the world.

Just look at these shocking facts and I bet you’d think twice before skimping on the recommended amount of sleep next time.

Some interesting facts on infant sleeping and teenage sleeping patterns.

Did you know that most infants sleep 8-10 hours during the day and 8 hours at night.Stanford Children’s Health

Two-thirds of children start sleeping through the night on a regular basis by the age of 6 months.Stanford Children’s Health

Toddlers sleep for 11.7 hours on average instead of the recommended 12-14 hours for children aged 1-3 years.Sleep For Kids

Teens tend to keep irregular sleep patterns, especially on weekends — sleeping late and waking up late, which can disturb their circadian rhythm.Sleep Foundation

Only 15% of teens get the recommended 8.5 hours of sleep on school days.Sleep Foundation

Teens require 8-10 hours of sleep per night.Sleep Foundation

88.5% of high-school students report sleeping less than 9 hours and 78% of them report feeling tired during the day.Frontiers

20% of teens sleep less than 5 hours while 6.5 hours is the average.Scientific American Mind

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We all know how awful we can feel if we do not get a good nights sleep and if you are suffering from pain lack of sleep only makes matters worse.

We all know that prescribed sleeping pills are addictive and not given out lightly.

We all know, here in the UK, that not all CBD products are available like in the US.

We all know that routine is essential and no screens or food after a certain hour will certainly help you to nod off quicker.

We also all know that most days you can read an article on another product that will help you sleep.

I have probably covered most things on Sleep Sunday so it’s quite difficult to find something genuine to write about that might help your sleepless night become a good one so I decided to write today on herbal/natural sleep aids and also gummies which I truly found helped me get through some tough nights.

According to an article in CGTN News – Due to the COVID-19 pandemic, people in the past year have spent more time at home, but this has led to sleep being delayed by up to three hours on average per night. And, from pillow bedding products to eye masks and earplugs, from medication to electronic sleep assistance, the boundaries of sleep products are rapidly expanding and are increasingly high-end.

In addition to melatonin, sleep aids such as steam goggles, sleep-enhancing latex pillows, earplugs, and sleep aid sprays have also become popular in the market. But a lot of these are quite expensive and may not even work for you.

The three most popular sleep aids are Chamomile which you can get in tea form, or capsule/tablet form and a recent study has shown that postnatal women had improved quality of sleep after drinking chamomile tea. Medical New Today wrote that in one review of the current evidence, 10 of 12 cardiovascular patients are quoted as having fallen asleep shortly after consuming chamomile tea. A handful of other studies looking at clinical models also suggest that chamomile tea may help people relax.

Second on the list of most popular is Lavender which has been around for years and years but of course is not something you can digest but again is available in tea form or you can use drops on your pillow, lavender eye masks, sprays for your pillow and even diffusers with one made by The White Company which is a Sleep Diffuser which contains lavender and chamomile. Lavender oil is a great natural relaxant and it helps you to feel calm and by slowing down your nervous system, which is the perfect recipe for sleep.

Third on the list is Melatonin which you can get as a supplement and even in fudge format to help you sleep. According to the NHS website they advise Melatonin as a sleep aid for adults aged 55 or older.

  • Melatonin is mainly used to treat sleep problems in adults aged 55 or older.
  • You’ll usually take it for 1 to 4 weeks.
  • Some people may get a headache after taking melatonin, or feel tired, sick or irritable the next day.
  • Avoid drinking alcohol or smoking while taking melatonin. These stop the medicine working as well as it should.
  • Melatonin is also known by the brand name Circadin.

And The Mail recently wrote that “There is some evidence from good quality clinical trials that some herbal remedies can improve sleep. Saffron extract, passionflower and ashwagandha root have all been studied. ‘The effects weren’t huge, but there were no increased adverse reactions,’ says Dr Selsick. ‘So they’re worth trying.’ Also available in pharmacies and health-food shops are supplements such as valerian (aka ‘nature’s Valium’) and magnesium, which is an essential mineral for health. A magnesium deficiency is thought to cause restless sleep.”

The most recent thing that I have tried is the gummies which I found have helped me go back off to sleep again when I wake up with pain. Whereas before I would lie awake for ages before I went back to sleep I found I was soon back into the land of nod.

Source: The Mail, NHS, The White Company, Medical News Today

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This week on Sleep Sunday we are going to talk about sleep and the sort of temperature that is best to sleep in. At this time of year we all tend to have our heating on but the room temperature can really cause havoc on your sleep.

One of my favourite sites Healthline points out that you should keep the temperature near 65°F (18.3°C), give or take a few degrees, is ideal. They go onto explain that your body’s temperature decreases during sleep and a cool, but not cold, room will help you settle into and maintain sleep throughout the night.

Of course, children and babies may need a slightly higher room temperature for sleep, but you’ll want to avoid turning up the thermometer more than a few extra degrees so their little bodies won’t get overheated.

The Sleep Foundation explain that our sleep cycle is regulated by our circadian rhythm. The circadian rhythm is based on the light-and-dark cycle of the sun and controlled by a part of the brain called the suprachiasmatic nucleus, located in the hypothalamus. This master “body clock” gets its cues from a number of environmental and personal factors, ranging from the amount of light exposure (most significant), to exercise, and temperature.

The principal way in which the body cools itself down for sleep is by sending heat away from the core. In a process called vasodilation, the circadian clock sends a signal to increase blood flow to the extremities. This is why some people may experience warm hands and feet – which can be mistaken for overall body temperature – at night. Indeed, people who have chronically cold feet5 may be at higher risk for sleep-onset insomnia, possibly due to a disruption of this process.

So, what happens if your room is too hot. Well, you become restless and uncomfortable. I am sure we have all slept in a stuffy bedroom (hotel rooms in particular) and it’s hard to go to sleep as you are sweaty. It can then interfere with your body’s temperature and leave you feeling tired, mentally and physically. I don’t know about you but my first night in a strange bedroom is always restless for me until I have it all right with the temperature and the bed coverings.

The Sleep Charity says that a hot, cold, or draughty room can seriously impact your sleep, in particular REM (rapid eye movement) sleep. 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.

So, how can we make sure the temperature and environment in your room are right for a good night’s sleep. Well, some great tips from The Sleep Charity are –

  • Opening windows to maximise air circulation but keeping curtains/blinds shut to block out the warmth of the sunlight.
  • If you’ve got an attic, try opening the hatch. Hot air rises and this will give it somewhere to go.
  • Use a lower tog duvet or even a cotton sheet – and wear light cotton nightwear to wick away sweat.
  • Stay hydrated by drinking plenty of cold water during the evening and keep a glass by the bed.
  • Fill a hot water bottle with ice-cold water and place near the feet or alternatively cool socks in the fridge – cooling your feet lowers the overall temperature of your skin and body.
  • Use an electric fan and if it’s really hot, put a tray of ice and a little water in front of the fan which will cool the air even more.
  • If you’ve got long hair, tie it back. Hair around your neck can make you feel warmer.
  • If you share a bed, make sure it’s big enough for two people, so you can sleep without disturbing each other: 5ft wide should be your minimum.

Or you could try this revolutionary cooling blanket, with Japanese Q-Max 0.4 cooling fiber which absorbs heat to keep you cool on warm nights, its anti-allergy and breathable from Elegear. With special 80% mica nylon, 20% PE cool fabric on the top side it is very comfortable, and breathable for hot summer use. It’s made of natural 100% cotton on the bottom inside so suitable for spring and autumn use. It lets you turn off the air conditioner to save energy while sleeping in total cool comfort.

Elegear summer cool bed blanket fabric features proprietary jade stone particles, making it softer to touch and even fluffier than a cloud. Meanwhile, The 100% cotton features excellent breathability, which can wick the moisture away while being replaced with fresh, cool air to help you enjoy a really sound sleep. The Japanese cooling fiber has the characteristics of anti-allergy, quick-drying, and ventilation. You can also use it with a cool pillowcase or cooling gel pad, then you will have a happy summer and better sleep. OEKO-TEX Standard 100 Certified are free of chemicals. I tried this blanket and it was amazing to feel the temperature was just perfect to sleep in and lightweight on the bed and will be very useful when my granddaugter stops over as she always gets very warm at night no matter what the temperature the room is.

The Elegear Cooling Blanket is £30.99 from Amazon but Elegear is offering my readers a 15% off coupon – 15% OFF:W4ITUY4N End date: 12/31/2021 23:59 BST

Source : Elegear, The Sleep Charity, Healthline, The Sleep Foundation