Tag Archives: sleep

8 ways to sleep like a baby

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Sleep has many important functions to keep us feeling healthy and happy. We all know the feeling after having a great night’s sleep. We are fresh and relaxed and ready to face the world. But equally, having a bad night’s sleep can leave us feeling moody and unhappy and can affect our performance throughout the day.

There are a whole range of sleep disorders that affect millions of people. These include sleep apnea, night cramps and insomnia (prolonged periods of poor sleep). Overcoming these problems is essential for optimum health so let’s have a look at some of the things you can start doing now to improve your ‘sleep hygiene’ and to get a great night’s sleep!

1) Have a bedtime – going to bed at the same time each night is important to help you get into a good bedtime routine. Your body will come to expect going to bed at this time and will, therefore, fall into a sleep much easier.

2) Keep your bedroom cool – a cool room is a much better environment to sleep in than one that is too hot and stuffy. Open your bedroom windows about an hour before you’re ready for bed to let some fresh air in. Of course, consider the outside weather when doing this!

3) Avoid caffeine-containing products four hours before bed – Tea and coffee, as well as some energy and soft drinks, contain lots of caffeine which can keep the mind active if taken too close to bedtime. Some people are particularly sensitive to this so if this is you then try to avoid these products up to four hours before bed.

4) Keep a notepad by your bed – as mentioned in the article on coping with stress, writing down your worries or concerns can help alleviate some of the stress. If your lack of sleep is because you are worried about something, write it down and then deal with it in the morning when you are feeling fresh and your mind is clear.

5) Don’t read or watch TV too close to bedtime – reading or watching TV before bed can stimulate the brain and keep it ticking over as you are trying to sleep.

6) Get plenty of exercise (but not too close to bedtime) – exercise can be a great way to help you unwind and rest easier. Be careful not to exercise too close to bed though, the increased body temperature may prevent you from getting your 40 winks.

7) Try a power nap – Sleeping during the day can mean that you aren’t very tired by night time. If you do feel tired in the daylight hours try going for a quick 15 minute power nap to give you a quick burst of energy that won’t keep you up all night.

8) Seek out a sleep expert – sometimes there may be an underlying reason behind your inability to sleep. Seeking help from a sleep expert may allow you to identify why you are having trouble sleeping and this can help you deal with the problem head on. There are specialist sleep clinics throughout the UK that can support you with this to help you get a great night’s sleep.

Six Ways to beat cold and flu this winter

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The days are shorter and darker, the weather is wet and cold and many of us will be susceptible to the cold and flu. So what can we do to beat the flu this winter?

1. Vitamins and minerals

Vitamin C and zinc have been proven to help your body strengthen its defence mechanisms to fight off the bacteria and viruses that can cause colds and the flu.
If you have a well balanced diet full of fresh fruit and vegetables you will really support your body to fight off illness. If, however, you find that getting your five a day isn’t possible why not try vitamin supplements. These are available as tablets, effervescent tablets or liquids.

2. Get the flu Vaccine

The flu vaccine is particularly important for certain more vulnerable groups. People who should get the flu vaccine include the elderly, those people with a pre-existing illness and pregnant women. There is a myth that the flu vaccine can cause the flu. This isn’t possible so don’t let it put you off. You’ll be thankful you had the vaccine when you keep well through the winter months.

3. Cover your mouth and nose

If you do develop a cough or a sniffle, think of those around you. Use a clean disposable tissue and throw this away immediately after using. A simple act of covering your cough or sneeze can prevent the cold being spread to those close to you.

4. Wash your hands thoroughly

After sneezing or coughing it’s important to wash your hands thoroughly using soap and warm water to ensure you get rid of all the germs that may have deposited. Carry alcohol wipes or gels to use when it isn’t possible to wash your hands properly. Also, wash your hands after shaking hands with strangers, as you cannot be sure what germs they may have.

5. Quit smoking

Smoking changes the lining of the airways so smokers are more susceptible to developing a cold or flu. It can also weaken the defence mechanisms your body uses to fight off infection making you more susceptible to ill health.

6. Get a good night sleep

Rest is essential as it allows your body to develop a strong defence system. Getting eight hours sleep a night will keep your body fighting fit and ready to protect you from illness. Read our article on how to sleep like a baby.