We’ve all been there; lying awake while our mind races, unable to get to sleep.
We watch as the clock ticks, every second bringing us closer to when we have to get up and face the world, desperately wishing we could just get the restful night we know we need.
Sleep deprivation and poor quality of sleep affects almost every area of our lives including our memory, our relationships, our ability to work and our long term health and wellbeing. It can be debilitating, so it’s crucial we find solutions to our sleep issues.
And thanks to a new podcast, The Sleep Lab, we can get one step closer to the good quality sleep we all crave.
Dr Julie Smith is on the hunt for the perfect night’s sleep on new podcast, The Sleep Lab
Made in collaboration with Marks & Spencer’s Sleep Shop and hosted by clinical psychologist Dr Julie Smith, she’s on the hunt for the perfect night’s sleep and over six weeks will be talking to people who have overcome their own insomnia and mastered the art of sleep, as well as experts in sleep hygiene, hypnotherapy, baby sleep training and nutrition.
Can what we eat affect how well we sleep? Can we create the perfect sleep environment? How can we cope with pandemic-related anxieties keeping us awake?
Dr Julie gets all the answers, as well as proven tips and tricks, so we can all experience the bliss of a beautiful night’s sleep.
Ready to wake up refreshed? Download the podcast HERE and read on to meet some of Dr Julie’s sleep-obsessed guests…
Alex Shannon AKA @followthenap
Alex Shannon AKA @followthenap
After suffering from terrifying sleep paralysis and lucid dreaming as a child, Alex Shannon became passionate about getting a good night’s sleep, but little did he know his career would some day be all about having the greatest sleep ever.
It was while he was working in the social media departments of companies in Los Angeles, that he started his Instagram account @followthenap, as a fun side project. But now it’s his day job.
Travelling around the world, he tests out luxury hotel beds so we don’t have to, but thanks to the incredible images he creates and the amazing places he stays, our desire to wander the globe (and nap in gorgeous rooms) has never been greater.
Why do you think your sleep blog is so appealing to so many?
“I think the uniqueness and how relatable the idea is. I’m never going to be the guy scaling a cliff face, hiking to some undiscovered spot or doing sunrise yoga on my vacation.
“I’m going to be the guy in bed hitting the snooze button until I can go nap on the beach, and I think a lot of people appreciate that they would do the same.
“Sleep is such a massive part of our lives, but no one really dedicates their whole social media presence to that.”
What is the best sleep you’ve ever had?
“I was absolutely blown away by Amangiri in Utah and it still occupies the top spot in my Nap Ratings.
“The scenery was indescribably beautiful and all the rooms open onto the desert. The whole thing is geared towards calming you down. Their beds are essentially a mattress on a concrete plinth, but even still I slept incredibly well because my mind was switched off.”
What are the secret ingredients to a good night’s sleep?
“My perspective on sleep is that it really isn’t one size fits all. It’s as personal as your taste in music and clothes. Some people need silence, some need music, a warmer room, a cooler room. It’s been a journey in figuring out my own sleep preferences.
“The thing that makes the biggest difference to me is I really limit the use of electronics in my bedroom.
“No laptop in bed, my phone isn’t in reach of my bed. I try to limit how much news I consume because it can be quite stressful.
“A ritual for me is I have a sleep journal, a dream journal. If I have a lot of stuff playing on my mind – things I need to do or remember – it feels better when they’re on paper and out of my mind.
“I actually dreamed about my Instagram and wrote it down in the middle of the night. That’s how I came up with the idea.”
Max Kirsten AKA The Sleep Coach
Max Kirsten AKA The Sleep Coach
Max Kirsten is an internationally renowned sleep expert, speaker and an award-winning Sleep Coach, who treats insomnia and other anxiety based sleep conditions from his clinic in London.
After suffering with insomnia himself, he had to learn how to conquer his own sleep issues with a variety of natural drug-free strategies which included self-hypnosis.
You’re known as a sleep obsessive. What’s the sleep set up in your bedroom?
“I’m a sleep fanatic. I have sleep socks, eye masks, pillows for various types of support, low light, red lights.
“I take natural sleep supplements. I don’t drink alcohol and I don’t have any stimulants after 10am.”
What exactly is hypnotherapy and how does it work?
“A hypnotic state is a relaxed state of consciousness at the edge of sleep.
“You’re in a state of ‘not caring’. It’s a state of mind enhanced by mental and physical relaxation, where our unconscious and conscious minds are able to communicate.
“Hypnotherapy isn’t the one-sized fit for all and it’s not the whole solution. Therapies like CBT (Cognitive Behavioural Therapy) works well and sleep hygiene is necessary too.”
How much have you seen people’s lives improved by better sleep?
“Sleep is the elixir of life. My clients’ work improves, their marriages improve, they’re less grumpy, more creative and rarely get unwell.
“Sleep is your life support system. It helps every cell in your body and brain to be ready again for another day.
“Every good day starts the night before. Getting enough sleep makes a big difference in how much less volatile and how much more creative I am.
“The aim of eight hours’ sleep a night is to boost your immunity, increase feelings of wellbeing, give you more energy and reduce reactive behaviour caused by being sleep-deprived.”
What do you think is the ultimate key to better sleep?
“The key is acceptance. If one night it takes you a few hours to get to sleep, it’s not a big deal. Accept it and get what you can. The next night you’ll be able to get to sleep.
“Learn how to enjoy relaxing and then you’re on the journey to drifting off.”
The M&S Sleep Shop
Marks & Spencer’s Sleep Shop is dedicated to just that; sleep.
From nightwear to antibacterial bedsheets and room fragrances to nighttime beauty, you’ll find plenty of inspiration for creating the optimal environment for a restful night.
Here are a few of our top picks.
L-R: M&S COLLECTION Cotton Star Print Short Sleeve Pyjama Set (£12.50) and THIS WORKS Deep Sleep Bath Soak (£22) at Marks & Spencer
Start your pre-bed routine with a relaxing warm bath using some THIS WORKS Bath Soak to help ease away the anxieties of the day. Take the time for a bath and it’ll help to prepare your mind and body for a peaceful night’s sleep.
And make going to sleep a stylish and comfortable affair in these gorgeous star print pyjamas. Made from pure cotton they’ll keep you cool all night.
L-R: Marks & Spencer Anti Allergy Medium Pillow (£15) and THIS WORKS Deep Sleep Pillow Spray (£19.50) at Marks & Spencer
The right pillow can make all the difference to how well you sleep.
Endorsed by the British Allergy Foundation, this Anti Allergy Pillow is made with specially blended fibres, to help reduce dust mite allergens and to keep you feeling fresh.
And give your chances of undisturbed sleep a boost by spritzing your pillow with the THIS WORKS Deep Sleep Pillow Spray, allowing the scent of lavender, camomile and vetivert to calm your mind.
L-R: APOTHECARY Calm 100ml Diffuser (£15) and Brushed Cotton Star Bedding Set (from £39.50) at Marks & Spencer
And sticking to the power of fragrance, give your bedroom a beautiful scent that encourages feelings of peace and harmony.
Apothecary’s Calm diffuser combines the aromas of lavender, sweet orange, clary sage and cedarwood to help you feel grounded.
And don’t forget to make your bed somewhere you actually want to be. Made from sustainably sourced cotton that’s brushed for an extra soft feel, this stylish star print duvet cover and pillowcase set, will make bedtime even more inviting.
Sweet dreams!
Dale Pinnock AKA The Medicinal Chef
Dale Pinnock AKA The Medicinal Chef
Dale Pinnock first became interested in the power of good nutrition after suffering with bad acne as a teenager.
“I got a book that made me realise I needed to change what was inside, not outside,” he says. “My skin did clear up, but so many things changed. My perceptions, my perspectives, my mood. My cognitive function. It felt miraculous. I was hooked.”
And during a bout of insomnia while at university, he used his nutritional expertise to help with his own sleep issues too.
From your experience, what is the main reason people can’t switch off and sleep?
“There are so many. It’s almost as unique as the individual themselves. Poor diet really influences brain chemistry.
“Heavy alcohol use affects GABA (gamma-Aminobutyric acid, the primary inhibitory neurotransmitter which calms and slows things down) and melatonin. Caffeine before bed is also a big influence.”
Nutritionally what can be done to improve quality of sleep?
“One of the first things I do is to get people to GABA up by getting lots of magnesium.
“An hour before bed they should eat green leafy vegetables or take a magnesium supplement, as magnesium helps with GABA, which helps to calm the central nervous system.
“Tryptophan is also important. It’s the precursor to serotonin which helps us sleep. You find it in things like peanut butter and tuna.
“The good news is that nutrition can play a role in getting our GABA levels up and in helping us to relax.”
What’s a good drink to have at bedtime?
“This is a great pre-bedtime brew. Warm a mug of cows’ milk and add one chamomile teabag, 2 teaspoons of cocoa powder and 20 drops of valerian tincture.”
And what about a pre-bed snack?
“There’s a lot of comfort in having a snack before bed.
“But there’s a functional element, too. We know that certain foods can affect brain chemistry; some can make us feel relaxed, while others can make us feel stimulated and edgy.
“Choosing foods that will help you nod off and avoiding those that will keep you awake will help you get a good night’s sleep.
“Try a banana-peanut bagel. This super-simple snack is made with tryptophan-rich bananas and is a quick and effective way to combat hunger pangs, but won’t keep you up all night.
“Plus, peanut butter contains magnesium, which can help relax the muscles and work as a mild relaxant to the central nervous system.”
“Toast half a wholemeal bagel and spread on 1 tablespoon of crunchy peanut butter, before topping it with a sliced ripe banana. Delicious.”
Dr Kat Lederle
Dr Kat Lederle is an expert in sleep deprivation and sleep science
Dr Kat Lederle works with individuals and businesses, providing personalised services for those suffering with insomnia or poor sleep.
She uses her knowledge of sleep science and sleep therapy to help her clients sleep better and therefore feel better.
“Becoming aware of the importance of good sleep is a foundational element of health and wellbeing,” she says. “Acknowledging this can change your life.”
During the pandemic a lot of people are sleeping more because they don’t have to get up as early to commute to work. But at the same time many are reporting feeling groggy. Why is that?
“For many there is a lack of safety at the moment. This can affect sleep in two ways. Firstly, your mind is racing with thoughts about the future and you find yourself worrying either at the beginning of the night, or in the middle of the night and then struggle to get back to sleep, whilst fighting with all these unwanted thoughts.
“Alternatively, you might sleep but the quality of your sleep is negatively affected by the worry and stress and that can make our sleep less refreshing.”
So during the pandemic what can people do to improve their sleep?
“If you’re heading out for exercise or shopping, try to do it when the sun’s out, and while you’re working at home have your curtains open so the light can shine in.
“Even just standing in the window for a few minutes in the morning can help to wake you up and send those signals to your body about when it’s time to work and when it’s time to rest.
“I also recommend having a tech curfew, sticking to regular mealtimes and taking care of your mental and emotional wellbeing.
“You can’t avoid stress, but you can choose to focus on it or not.”
How can you tame a racing mind?
“To tame a racing mind you have to allow your mind to think.
“You need mindfulness and to notice what’s going on. Realise that these are just thoughts passing through your mind, nothing more. Check in if the thought is helpful or not. Then shift your attention to something else.
“Accept the feelings and calmness can follow. You might not sleep better, but generally you will feel better the next day.”
Improving the quality of your sleep could have a huge impact on the rest of your life, so to hear more advice and helpful tips from these sleep experts, Dr Julie Smith and the rest of the Sleep Lab guests, download the podcast HERE or wherever you get your podcasts.
Link nguồn : https://www.dailymail.co.uk/femail/article-8706023/Cant-sleep-brand-new-podcast-help-drop-ease.html
