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

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...

Treating Fibromyalgia

Don't worry, you've got this! There are many options for treating fibromyalgia. It's important to remember that treatment for fibromyalgia will try to ease some of your symptoms and improve your overall quality of life, but there's currently no cure. First Steps Your...

Signs you have Fibromyalgia

What are the signs and symptoms of Fibromyalgia? Fibromyalgia has many symptoms that tend to vary from person to person. The main symptom is a widespread pain throughout the body. There may be periods when your symptoms will vary maybe getting worse and then getting...

What Causes Fibromyalgia?

We have learnt about the condition, but now we will explore what causes Fibromyalgia. When your body is in pain, your brain’s the first to know it. Nerve signals travel from the painful spot on your body through your spinal cord to your brain, which interprets these...

What is Fibromyalgia?

Fibromyalgia, also known as fibromyalgia syndrome (FMS), is a long-term health condition that causes widespread muscle and joint pain, as well as other symptoms. What is fibromyalgia? You may have heard of it before, but just what is Fibromyalgia? It is the most...
An Introduction Into Circadian Rhythm

An Introduction Into Circadian Rhythm

Have you ever noticed that you tend to feel energised and drowsy around the same times every day?

This is caused by your Circadian Rhythm, but just what is it?

What is a Circadian Rhythm?

Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain. It cycles between sleepiness and alertness at regular intervals. It’s also known as your sleep/wake cycle.

For many, the biggest dip in energy happens in the middle of the night. Somewhere between 2:00am and 4:00am, when you’re usually fast asleep. And just after lunchtime (around 1:00pm to 3:00pm, when you tend to crave an afternoon siesta). Those times can be different if you’re naturally a night owl or a morning person. You also won’t feel the dips and rises of your circadian rhythm as strongly if you’re all caught up on sleep. It’s when you’re sleep-deprived that you’ll notice bigger swings of sleepiness and alertness 1.

What affects my Circadian Rhythm?

A part of your brain called the hypothalamus controls your circadian rhythm. But other factors like lightness and darkness can also impact it.

When it’s dark at night, your eyes send a signal to the hypothalamus that it’s time to feel tired. Your brain, in turn, sends a signal to your body to release melatonin, which makes your body tired. That’s why your circadian rhythm coincides with the cycle of day and night and why it’s so hard for night shift workers to sleep during the day and stay awake at night.

What could help keep my Circadian Rhythm regular?

Your circadian rhythm works best when you have regular sleep habits. When things get in the way, like jet lag, daylight savings time, or a get together that keeps you up into the wee hours of the morning, you can disrupt your circadian rhythm. This is why you can feel out of sorts and can make it harder to pay attention.

If you find it particularly difficult to rise in the morning there are helpful products such as the Lumie Bodyclock that simulate a sunrise to gently wake you from your sleep.

Maybe you are having trouble getting to sleep or want to keep an eye on your nightly sleep pattern, the Beurer SleepExpert Sleep Sensor monitors your sleeping habits  which allows you to identify sleep patterns & take informed measures to tackle them.

Your circadian rhythm will likely change as you get older. And you may not have the same sleep/wake cycle as your partner, child or parents. But the more you pay attention to your body and notice feelings of alertness and drowsiness, and the more time you spend developing good sleeping habits, the better your sleep will be and the more rested you’ll feel.

Technology’s Impact on your Sleep

Technology’s Impact on your Sleep

Technology’s impact on your sleep can have detrimental affects for your health. Technology is everywhere, it has taken over every aspect of our daily lives and now it’s set its sights on our bedroom. Instead of curling up in bed with a book many people now opt for their smart phone or tablet making it hard to unwind and escape from our digital lives, but how can using technology before you go to bed impact on your sleep?

Blue Light

The blue light that is given off from the screens of our devices mimics daylight and stimulates you. This can cause it longer for you to fall asleep and can make your body find it harder to fall into a deep sleep. You can often find yourself waking up feeling tired, anxious, and depressed.

It is suggested that you should at least dim the brightness on your devices and make sure you are keeping them at least 14 inches from your face. This will reduce the chance that light will disrupt your normal melatonin production1.

You should always make sure to not use your devices at least an hour before bedtime.

Distraction

Our devices distract us at the best of times. Whether it’s checking our emails or playing games it keeps our brain engaged and active and not thinking about winding down for sleep.

Stress

It’s hard to switch off when you’re able to be contacted 24/7. Reading that work email at 9:30pm isn’t good for relaxation. It is recommended that you should not use your digital devices an hour before sleep. This should help you distance yourself from daily stressors and potential anxiety. There’s nothing worse than worrying about the future when you should be relaxing and preparing for sleep.

Being able to switch off and rest is something that’s hard to do in the modern age but it is vital for your health. Your bedroom should be your sanctuary from the stresses of the day.

Six things to consider to create your bedroom sanctuary:

  • Lighting
    Ensure there are no distracting lights affecting your sleep. Use room darkening curtains or blinds, to allow your brain to know it’s time to shift into sleep mode. If you find getting up in the morning a problem you can use products such as a Lumie Bodyclock Light that natural mimic’s daylight to gradually wake you.
  • Colours
    Decorate your room in a relaxed colour shade that will help you drift off. Also keeping your bedroom clean and having a made bed can create a welcoming relaxed atmosphere that will help you nod off.
  • Temperature
    Experiment with your room temperature to find out what’s right for you. Use moisture wicking natural materials to help regulate your body temperature such as bamboo, wool or organic cotton.
  • Mattress, pillows, duvets and sheets
    You know what you find comfortable. Make your decision based on personal preference or on your sleeping habits. Are you a side sleeper or do you tend to sleep on your back? Do you require firm or soft support? Do you suffer from any allergies or have asthma? These are all things to consider when picking a mattress, pillows, duvets and sheets. To find out how to choose the perfect pillow and duvet, why not read our buying guide?
  • Noise
    Noise can interrupt everyone’s sleeping habits.  Control the noise inside your house and keep it to a minimum. Avoid falling asleep to a TV or music as changing tones and volumes can interrupt your sleep.
  • Scents
    Scents such as chamomile and lavender can help aid sleep. The soothing scent of lavender may decrease your blood pressure and heart rate and help you relax before sleep.

Impact of screen use in children and adolescents

Sleep is an essential part of children and adolescents development. It is vital for their learning, memory, wellbeing and health. Yet the total amount of sleep that children and adolescents get is continuing to decrease.

Children and adolescents are engaging with their screens before bed, watching exciting television shows or playing video games that stimulates their brains and makes it harder to switch off. Exposure to the blue light given off by these devices can disrupt the body’s natural daily circadian (or rhythms) by supressing the release of melatonin which is vital for maintaining and regulating our body’s sleep-wake cycle.

The use of smart phones can also affect how active children and adolescents are. Exercise is beneficial for sleep and sleep regulation and with many children and adolescents not getting enough exercise this might impact on their sleep2.

It is vital to make sleep for children and adolescents a priority you can do this by;

  • Limiting screen time before bedtimeIt is recommend that children under the age of 13 should be limited to two hours per day, and children below five to less than one hour.

With a more balanced approach to screen time and the use of electronic devices, the clear benefits can be obtained while still maintaining and prioritising sleep, health and development.

Guidelines for using devices before bed

  • Dim the brightness on your devices and make sure you are keeping them at least 14 inches from your face. This will reduce the chance that the light from your device will disrupt your normal melatonin production.
  • You should always make sure to not use your devices at least an hour before bedtime.
  • Get plenty of natural light during the day.
Dunlopillo Voted Which? Best Pillow

Dunlopillo Voted Which? Best Pillow

Dunlopillo has been rated by Which? members as the Best Pillow Brand for 2017!

Consumer body Which? surveyed over 5,000 of its subscribers in April 2017. Brands were awarded based on customer satisfaction and product recommendation. Dunlopillo received the title of Best Pillow Brand 2017 with a score of 77%.  It achieved an impressive five out of five stars in ‘comfort’ and ‘matched product description’ categories.

Dunlopillo is one of the best known bedding brands in the world. They are the leading manufacturer of latex mattresses and pillows. They use natural sustainable sourced latex that enables pillows and mattresses to retain their shape and remain durable for years to come. The Actipro™ technology used in their fabric provides natural protection against common allergens, dust mites and odours ensuring a clean, fresh and healthy sleeping environment.

On receiving the award Dunlopillo Brand Director David Wescomb commented:

“Our Signature Collection pillows have anti-allergenic properties and are the blueprint for comfort, support and durability. The perfect combination for a good night’s sleep. We’re extremely proud to be named Best Pillow Brand 2017 by trustworthy Which? members. It gives our customers that extra confidence they’re investing in a top quality pillow from a top rated brand”.

You can find our full range of Dunlopillo pillows here.

We have a large variety of pillows from Dunlopillo from anti-allergy to firm and medium support. But how do you know which type of Dunlopillo pillow is best for you?

Here at SlumberSlumber we have put together a handy guide to help you know which pillow suits your individual needs.

Which Dunlopillo Pillow is best for you?

 Side Sleeper

If you are a side sleeper you will require extra firm support whilst sleeping.

The Dunlopillo Super Comfort Latex Pillow  is a luxury latex pillow that moulds to your shape, offering deep, firm support for the head and neck. This pillow provides instant pressure relief and helps you maintain a perfect sleeping posture. Made with superior latex these pillows will retain their shape over time, offering you support for your neck and spine.

The Dunlopillo Super Comfort Latex Pillow is incredibly firm, offers excellent durability and comes complete with a cotton and polyester cover. We also recommend this pillow if you toss and turn during the night or find yourself sleeping on both your side and back.

Back/Front Sleeper

 If you sleep on your back or front you will require gentle support for your head and neck:

The Dunlopillo Serenity Deluxe Latex Pillow  is a luxury latex pillow that offers shallow gentle support for the head and neck. This pillow provides instant pressure relief with its unique ‘pincore’ construction. The feature of tiny inter-connecting air cells provide a built-in ventilation system which means the Dunlopillo latex pillows stays cool and fresh throughout the night. Made with Dunlopillo Latex, unlike memory foam this superior latex has instant bounce back.

The Dunlopillo Serenity Deluxe Latex Pillow offers comfort and support to those who sleep on their front or back and comes complete with a washable cotton and polyester cover.

Allergen Free

The Dunlopillo Anti-Allergy Latex Pillow features a 100% cotton fibre cover with anti-allergy technologies allowing you to achieve the ultimate healthy, well rested night’s sleep. The pillow and cover are hypo-allergenic making this pillow the ideal solution for allergy suffers.

Learn more about the benefits and variety of ranges from the award winning Dunlopillo pillows in this short video below:

 

Pin It on Pinterest