The Ultimate Guide to Clean Sleeping

The Ultimate Guide to Clean Sleeping

What is Clean Sleeping?

We all know it’s important to look after our health.

We know to eat right, exercise regularly and look after our skin, but how much effort do we put into our sleep?

Clean Sleeping is brought to us by Goop creator Gwyneth Paltrow in her latest book, Clean Beauty. It focuses on treating sleep with the same care and attention that we do our diet or skin, making it a priority above all else.

Some of Goop’s practises and claims have been known to raise eyebrows in the past. However, the concept of clean sleeping focuses mainly on achieving a good sleep routine, cutting out caffeine and allowing yourself to switch off.

With the added health and beauty benefits, what have we got to lose from giving it a go?

Top Tips for Clean Sleep

 

  • Get at least eight hours of sleep a night (ideally nine or 10)

    The lifestyle I lead is based not just on clean eating, but also on clean sleeping: at least seven or eight hours of good, quality sleep — and ideally even ten.1 Gwyneth explained in her article with the Daily Mail. Nine to ten is unrealistic for many of us, aiming towards eight hours of sleep per night would be a start.

 

  • Steer clear of stimulants after 2pm

    Reduce your intake of stimulants throughout the day, especially caffeine and refined sugars. It’s tempting to reach for a cup of coffee during your 3pm slump but don’t use caffeine as a substitute for food.

 

  • Keep the same sleep routine

    Get your body into a good sleep routine and go to bed at the same time every night. Gwyneth recommends at 10pm, but this may seem a little early for you. Focus on finding a time that suits you and stick to it2. You’ll be able to fall asleep easier and your circadian rhythm (your body clock) will also be on the same page.

 

  • Say no to your smart phone 90 minutes before you get into bed

    Poetically put as an ‘Electrical sundown,’ banning your screens from the bedroom can aid a more restful sleep. Your screens emit a blue light that increases stimulation and delays your circadian rhythm3. Power down at least 90 minutes before bed. Ensure your bedroom is tech free and create a sanctuary free from emails, social media notifications and the daily stresses of modern life. Learn more about how to regulate your circadian rhythm here.

 

  • Ban snacks at bedtime and keep a 12-hour fasting window in your day

    Say goodbye to midnight feasts. Goop Detox expert Dr Alejandro Junger recommends keeping a regular 12 hour fasting window between dinner and breakfast. He states that your body doesn’t slip into detox mode until about eight hours after your last meal and that it needs about four more hours of undisturbed sleep to detox properly4.

 

  • Meditate, meditate, meditate!

    In her article, Paltrow recommends ‘Yoga Nidra’ or psychic sleeping. This is a form of meditation that simulates the qualities of sleep while the body is still awake. This meditation focuses on each body part separately, in a circular motion. For example, focusing on your fingers, palm, wrist, forearm etc. all the way around the head, other arm and legs. It is supposed to put your brain into a state of near-sleep. Once mastered, this can be extremely relaxing, but you will need to practise to feel the full effects.

 

  • Relax with a trigger point massage

    This is all about relaxing and preparing yourself for sleep and Paltrow believes trigger point massages are key. Although it may not be attainable to keep this up every night you can always try it on a weekly basis or for when you are stressed. Simply give yourself a gentle head massage, targeting the pressure points on the back of your head. These are located approx. five fingers from the back of your ear at the base of your skull. You will feel a deep and a tender point at the right spot5. Massage this area in a circular motion for maximum release. Alternatively, you could give yourself a relaxing foot massage.

 

  • Copper

    Paltrow recommends investing in a copper pillowcase to combat wrinkles but there are other less costly alternatives. Silver Ions boast the same benefits and are also hypoallergenic and eczema friendly. At SlumberSlumber we have a silver ion infused memory foam pillow. It is anti-bacterial offering you a much fresher and healthier night’s sleep. We also have a variety of natural materials that can aid your sleep and take care of your skin. From silk, organic cotton to bamboo, discover our range of materials here.

We at SlumberSlumber welcome anything that helps give you a more restful sleep. Clean sleeping’s strict rules might not be for everyone but taking away some handy tips can really make a difference. Creating a peaceful sleeping environment, allowing yourself to shut off and steering clear of caffeine can all help us get as much as we can out of our forty winks.

 

Sleep and Fibromyalgia

Sleep and Fibromyalgia

Fibromyalgia’s impact on sleep

Sleep and fibromyalgia don’t go well together.

Sleep disturbances are very common for sufferers of the condition. While they may not have difficulty falling asleep, their sleep is likely to be light and easily disturbed so when they wake up they feel exhausted or unrested. These sleep disturbances can cause the feeling of constant fatigue and prevent the body from rejuvenation, which in turn leads to increased pain1.

The severe pain of this condition also means it is difficult to sleep. Research shows that the body has a lower tolerance to pain and discomfort with lack of sleep. Fibromyalgia patients must make every effort to minimise sleep disturbance.

Tips for creating a regular sleep routine:

  • Set fixed times for going to bed and waking up
  • Maintain a relaxing bedtime routine
  • Only retire to bed when you feel tired
  • Create a comfortable sleep environment
  • Avoid caffeine, nicotine and alcohol
  • Avoid eating heavy meals late at night

 

How to create the best sleeping environment:

  • Use thick blinds/blackout blinds or wear an eye mask to keep out early morning light or street lamps
  • Maintain a comfortable temperature in your bedroom
  • Use earplugs if there is any noise disturbance
  • Avoid using laptops, watching television, eating, making phone calls or working while you’re in bed
  • Make sure you have a comfortable mattress, pillow and bedding suitable for the time of year

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What should I do if my child is wetting the bed?

What should I do if my child is wetting the bed?

Firstly, don’t panic. Bed wetting is extremely common in children and many will grow out of it over time.

The medical name for bed wetting is nocturnal enuresis and describes a condition where a person passes urine during the night and is most prevalent in children.

What is causing my child’s bed wetting?

There’s not always an obvious reason as to why your child is wetting the bed but it’s worth trying to identify the problem if you can. Here are some reasons to consider:

  • A child’s urinary bladder doesn’t have the strength to hold urine throughout the night
  • Urine production in a child is high at night
  • Suffering with emotional problems, such as stress or anxiety
  • Constipation
  • Sweet foods at night
  • Urinary tract infection
  • Diabetes
  • The child may not have been toilet trained yet
  • Excessive fluid intake throughout the evening
  • Delayed bladder maturation – lack of coordination between bladder and the brain

 

Top tips to help your child stop bed wetting

Reward dry nights

Encouragement is key. Firstly encourage your child to empty their bladder before they get in to bed. Whenever your child doesn’t wet the bed encourage them by saying they are improving, they are growing up and that they are very good. Building up their confidence is an important step to combatting the problem.

Wake up your child

At night wake them up after 3 or 4 hours of sleep so they can go to the toilet and again early in the morning. Restrict excessive drink intake after 7pm.

Delay urination during the day

When your child needs the toilet in the day, it’s recommended that you distract them for a couple of minutes so that they have to wait. Eventually your child will learn to control their bladder better.

Counselling

Counselling forms the main part of the treatment, as it’s essential that your child is assured that many other children also wet the bed but it’s only temporary.  Anxiety and feelings of guilt around the problem can make bed wetting worse.

 

Keeping your child dry at night

A simple measure you can take is to ensure that your child’s bed has a waterproof mattress cover or pad and pillow protectors. Find more about bedding options here.

If your child wets the bed, ask them to help you change the sheets. By doing this you can help them take responsibility for the bed wetting, as well as making them feel part of the solution rather than the problem.

It’s also a good idea to check whether your child is suffering from constipation, as this puts further pressure on the bladder. Bladder instability can cause night and day time accidents. If you do notice that your child isn’t having a daily bowel movement, increase their fluid and fibre intake. Apple juice, fruits, vegetables and whole grains greatly lower the risk of constipation.

If your child is over the age of five and is still frequently wetting the bed, it’s advised that you visit your doctor.

ERIC

Education and Resources for Improving Childhood Continence (ERIC) is a UK-based charity for people affected by bed wetting. The charity’s website provides useful information and advice for both children and parents.

For more information about bed wetting visit our Sleep Clinic.

 

How to stop your partner snoring

How to stop your partner snoring

Snoring is incredibly common. With the statistics showing that 1 in 4 people snore, it’s likely that you’ll sleep in the same room or next door to a snorer at some point in your life. However, if your partner snores, this can have a negative effect on your health and even your relationship. So what can you do to help your partner have a silent night?

Sleep talk

Start by having a conversation. Especially if this is a new relationship, it’s a good idea to get a sense of what the person is feeling. It may be that he or she simply isn’t aware that they snore, or if they are aware, they may not understand to what extent it’s affecting their sleep.  Some snorers are fully aware that they snore but find it an embarrassing subject to talk about.

Change your sleeping position

It’s also a good idea to look at the position your partner sleeps in. Sleeping on your side or stomach is a good way to prevent snoring, so ask your partner to ‘train’ themselves to not sleep on their back. There are various different ways of doing this, from sewing a tennis ball into the back of their pyjamas to propping up pillows behind them to stop them from rolling over.

Is my partner’s health affecting his or her snoring?

Snoring can also be caused by diet. Drinking alcohol before bed, for example, may lead to snoring. Spicy food has also been found to be a contributing factor, so is being overweight. It’s also worth bearing in mind that smoking affects tissue in the nose which can make it harder to breathe. So if your partner is a smoker, this may be a reason why they snore.

Do we need to visit a doctor about my partners snoring?

Sometimes snoring can be a sign of more serious problems. Find out if you should visit your GP in this article.

What products will help my partner to stop snoring?

Find out whether your partner has ever tried any remedies for their snoring in the past. If not, there are several options you can try. Clearing your nasal passage helps you breathe better at night. Discover more products that can really help you stop snoring here.

But, before a visit to the GP, try and figure out the reason why your partner snores. Once you’ve done this, you can work together to figure out a way to help you both get a sounder night’s sleep.

For more information and advice about snoring and other sleep issues, visit the SlumberSlumber sleep clinic.

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