Having trouble sleeping?

The clocks have gone forward meaning an hour has been lost, but has this been more problematic for you?
Do you have trouble getting to sleep? Do you cherish every hour you get in the land of nod?

Why not look through these tips to see if your nights rest can be improved?

1. Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

2. Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

4. Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.






http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379

Struggling to get to sleep?

Sick of waking up tired instead of refreshed?

We all know how much a bad nights sleep can affect the remainder of the day, the need to rush whilst juggling about a dozen other tasks makes life that much more difficult.

A good nights rest can also encourage faster calorie burn as well as being a vital ingredient to overall happiness.

If you're struggling to catch those Z's at the moment, give some of these simple tips a try..

Prepare your Bed:

While your bed probably isn't the primary cause of insomnia, snoring, or other sleep problems, it can certainly contribute to your comfort at night. Make sure you're using the right pillow based on your sleep type, and when it comes time to buy a new mattress, make sure you shop smart (and don't get fleeced). Once you know it isn't your bed, you can start getting to the bottom of your sleep issues. 

Your Diet:

What you eat can greatly affect how you sleep, even during the early half of the day.Eat breakfast first thing in the morning to sleep better at night, and make sure it's a big one. After eating well throughout the day,avoid eating spicy or junk foods at night, and instead choose something that will help you drift off. And remember: no booze! Not only will it not help you get to sleep, it'll cause you to snore all night, too. 

Your Wake-Up Call:

The days of the ever-annoying *bzzt*-*bzzt*-*bzzt* alarms are over. Instead of being jerked awake by an old clock, consider getting a smart alarm app for your phone, like soothing ones for iPhone and Android. Then, try waking yourself up more comfortably. And, whenever possible, do it without stimulants—caffeine can wreak havoc with your brain and body.

Early Exercise:

Exercising in the morning or afternoon—not at night—can help deepen your sleep and make sure you fall asleep quicker, according to a study by the National Sleep Foundation. If you aren't much of an exerciser, there's no better time than now to upgrade your health and fitness routine than now. 

Your Temperature:

Cooling down your body temperature makes a huge difference in how easy it is to fall asleep, but that can be hard to do when it's hot outside (or when your significant other has body temperature nearing the surface of the sun). From DIY air conditioners to cooling pillows to more extreme methods, we've got the lowdown on staying cool while you sleep. Just make sure you don't wake up freezing in the morning—that's never a fun way to start the day. 

Your Amount of Sleep:

Not everyone needs the same exact amount of sleep, but with a little trial and error, you should find your sweet spot pretty easily. Count back 7.5 hours from when you need to wake up, and make sure you get to bed at that time—then adjust accordingly. Of course, you could also try a webapp like Sleepyti.me to help you calculate the perfect number of hours, too.

Your Evening Routine:

As the end of the day rolls around, you should be winding yourself down for bed to get the best sleep possible. If you really want to fall asleep easily, take some time to cultivate the perfect evening routine—some light reading, a nice bubble bath, and something that doesn't involve a backlit screen—to fall asleep quickly and keep your energy up the next day. 

Sweet Dreams..

http://lifehacker.com/5876083/top-10-tricks-for-better-sleep

Simple Tips to Get More Sleep!

We all know sleep is important for our health, strength and general well being, but sometimes getting enough can be tricky..
See if you can improve the amount you get with these simple steps..

No. 1: Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

No. 2: Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

No. 3: Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 4: Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

No. 5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.

No. 6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 7: Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

http://www.mayoclinic.org/sleep/art-20048379?pg=2

Tips to sleep well!

With the festive season looming, it's inevitable late-night shopping, office parties and excited children may hinder you from hours in bed. Therefore, now is the time to make the most of your sleep with these tips..

1. Maintain a regular bed and wake time schedule including weekends.

Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.

4. Sleep on a comfortable mattress and pillows.

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

5. Use your bedroom only for sleep and sex.

It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.

6. Finish eating at least 2-3 hours before your regular bedtime.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

7. Exercise regularly. 

Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!

10. Avoid alcohol close to bedtime.

Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.

http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips

Will changing my diet help me to sleep better?

We are what we eat, and now researchers are saying that our diet affects how we sleep. A study, published in the journal Appetite, found differences in the diets of people who slept for seven to eight hours a night compared with those snoozing for five. Since less sleep is associated with high blood pressure, poorer blood-glucose control (increasing the risk of diabetes) and obesity (as is more sleep in some studies), shouldn't we eat the foods that are most likely to help us sleep a healthy amount? And does anyone know what foods these are?

The solution

The study in Appetite used data from the US National Health and Nutrition Examination Survey and found that those who slept the standard seven to eight hours ate the greatest variety of foods. Those who slept the least (less than five hours) drank less water, took in less vitamin C, had less selenium (found in nuts, meat and shellfish) but ate more green, leafy vegetables. Longer sleep was associated with more carbohydrates, alcohol and less choline (found in eggs and fatty meats) and less theorbomine (found in chocolate and tea). The researchers took into account other factors such as obesity, physical activity and income, and still found these differences in diet.

They concluded that both long (nine hours-plus) and short sleep are associated with less varied diets but say they don't know if changing diet would affect how long we sleep for. The study shows only an association, although the link with short and long sleep both being "unhealthy" holds true with a 2011 review of evidence about the length of sleep and risk of heart disease.

The evidence on what diet would help us sleep best isn't clear. It is also not evident how much individual preferences for sleep – some like to sleep longer than others – affect these results. But there is more research on the relationship between sleep and weight, with studies showing the shorter the amount of sleep a person has, the hungrier they feel.

http://www.guardian.co.uk/lifeandstyle/2013/feb/18/can-diet-help-sleep-better

Should I Cut Back on Coffee?

NO

Rob van Dam, PhD, adjunct assistant professor of nutrition at Harvard School of Public Health

• For most of us, java isn’t harmful.

It’s true that caffeine may raise blood pressure, so if you have hypertension, it’s smart to switch to decaf. Caffeine can also interfere with sleep; if you suspect it’s causing you to toss and turn, cut back. Otherwise, there is no health reason to stop drinking it.

• It may lower your risk of becoming diabetic.

Every cup of coffee you drink seems to reduce your risk of the disease. In fact, a review of research in Archives of Internal Medicine found that after three or four cups a day, you see a 25 % lower risk. Other research shows that decaf may also cut your risk of diabetes, which suggests that it’s not the caffeine but something else in coffee, possibly an antioxidant called chlorogenic acid, that’s responsible. Coffee drinkers may also be less likely to develop cirrhosis of the liver and liver cancer.

• Caffeine may have its own benefits.

It could reduce your risk of Parkinson’s disease and possibly even Alzheimer’s. That’s not a reason to start consuming it, but it’s good news if you already enjoy a cup of joe.

YES

James D. Lane, PhD, director of the Duke University Medical Center Psychophysiology Laboratory

• The research on coffee’s perks is weak.

The main problem is that many studies compare coffee drinkers with people who don’t drink coffee. Coffee drinkers may have something else in common that’s the true cause of these benefits. Just because two things are correlated doesn’t mean that one causes the other.

• It can make health conditions worse.

The caffeine in coffee does have negative effects, especially for people with high blood pressure or diabetes. In one study, hypertensives’ blood pressure came down a bit after they quit coffee for a week. In another study, we found that giving diabetic patients caffeine before giving them a glucose tolerance test made their blood sugar rise higher than when they didn’t have caffeine. In other words, for people who already have diabetes, it appears to make the condition worse. Decaf, however, is fine.

• Your brew can aggravate stress.

My studies have shown that adrenaline responses to stress are higher if you’ve had caffeine than if you haven’t—it may make you more tense, anxious, and jittery, in addition to giving you sleep problems.

Our advice:

If you don’t have diabetes or high blood pressure, a coffee habit probably doesn’t hurt—and may even help your health. While research suggests that some people are more sensitive to caffeine than others, there’s no need to cut back unless you suffer from anxiety or insomnia, in which case you may want to switch to decaf.

If you don’t drink coffee, there’s no reason to start: Adding fruits, vegetables, and whole grains to your diet is a surer way to reduce disease risk. For more information, please go to:

http://www.health.com/health/article/0,,20516885,00.html