6 bedtime drinks that encourage a good night’s sleep

6 bedtime drinks that encourage a good night’s sleep

Sipping one of these sleep-inducing drinks before bed could help you to get a better night’s sleep.

If you suffer from insomnia or are particularly restless at night, it’s important to watch what you drink before bed.

Swap drinks containing alcohol, caffeine, or sugar for one of these sleep-inducing beverages to relax before bed and improve your chances or sleeping soundly.

Herbal teas

Lemon balm

The herb lemon balm is part of the mint family and has been used to aid sleep since the Middle Ages.

Lemon balm aids sleep and helps to combat insomnia by relaxing muscles and calming the mind

Chamomile

Chamomile tea is made using the flowers of the chamomile plant and is characterised by its earthy but floral flavour.

When drunk as a tea, chamomile has a mild, natural sedative effect which not only aids sleep, but can also help to alleviate the symptoms of anxiety.

Valerian root

Valerian root has been used to promote calmness, relieve stress and aid sleep for many centuries.

It isn’t as easy to find as chamomile and lemon balm in the herbal tea aisle in supermarkets since it can become addictive and so should be used sparingly and with care.

Warm milk

From birth we associate warm milk with comfort, cosiness and sleep.

Both cow’s milk and almond milk contain tryptophan, an amino acid that is converted into the sleep-regulating hormone melatonin. Almond milk also contains magnesium, which can help with relaxation.

Fruit drinks

Tart cherry juice

A recent 2010 study found that tart cherry juice can help you to stay asleep longer and sleep more soundly.

This is because the juice is rich in the sleep-inducing hormone melatonin and the compounds tryptophan and anthocyanin which help the body to create more melatonin.

Banana smoothie

Bananas contain tryptophan, magnesium and potassium, which are excellent for inducing sleep and relaxing muscles.

Rather than munching a banana on its own, blend it up with some milk to create a delicious bedtime drink.

Posted by m6beds in M6 Beds, Make a Bed, Mattress Type, Mattresses, Memory Foam Mattress, Sleep, Sleep Better
Tips for getting more sleep with a newborn

Tips for getting more sleep with a newborn

One of the biggest challenges that new parents must face is surviving the sleep deprivation.

Whether your baby wakes hourly to feed, or won’t settle in their crib, getting enough sleep with a newborn can be difficult.

Adjusting to life with the newest member of your family can be all kinds of wonderful, emotional and testing, so it’s important to rest, sleep and recharge whenever you can.

We understand that every baby is different, and what works for one family won’t work for the next.

We’ve gathered a list of different tips, ideas and advice in the hope that at least one of them will help you get a few more minutes sleep, so that you’re rested and ready to take on each brand new day with your baby.

  • Go to bed when your baby does.
  • Go to bed early and have your partner take the first night feed.
  • Swaddle your baby to prevent unnecessary wakeups caused by the startle reflex.
  • Position the crib by your bedside that so you don’t have to get up.
  • Forget the chores and nap when baby naps.
  • Rotate the night shift with your partner (one night on, one night off).
  • Try using a motion-detecting white noise toy to help your baby sleep for longer stretches.
  • Invest in blackout curtains.
  • Practice good sleep hygiene, especially if you’re suffering from insomnia.
  • Try implementing a relaxing bedtime routine (for both you and baby!)
  • Don’t worry about dos and don’ts, do whatever works for you and your baby.

If you’re having trouble falling asleep when baby is peacefully dreaming, go back to basics and make sure that your sleep environment is comfortable. Try investing in a new mattress, pillow or duvet, and ensure that your bedroom is at a comfortable temperature.

And finally, as exhausted and grumpy as you may feel, don’t forget that this phase won’t last forever

Posted by m6beds in Bedroom, Choosing The Right Mattress, Investing in a Bed, Kids, Kids Sleeping Patterns, M6 Beds, Mattress Type, Mattresses, Memory Foam Mattress
Government to issue sleep guidelines

Government to issue sleep guidelines

The Government are to release national sleep guidance as evidence grows on the negative impact sleep deprivation has on health.

A leaked document says that the government will review the evidence on health and sleep in order to provide the public with guidance on how much sleep they should be getting and raise awareness of “sleep hygiene” factors.

Sleep hygiene involves optimising your behaviour and environment to make it conducive to getting a good night’s rest. This could involve making sure your bed and bedroom are comfortable and doing or not doing certain activities in the hours running up to bedtime.

The amount of sleep required can vary from person to person, and the document is said to provide advice on the recommended minimum amount of sleep required for each age bracket.

It is expected that the guidelines will warn that any less than seven hours of sleep a night could have a damaging effect on health.

The importance of sleep on health

The draft government document, which was leaked to The Times newspaper, says: “There’s growing evidence on the health impacts of lack of sleep. Failure to sleep between seven and nine hours a night is associated with physical and mental health problems, including an increased risk of obesity, strokes, heart attacks, depression and anxiety.”

Recent studies have also discovered that lack of sleep can have a negative effect on the immune system, slowing down recovery from illness, injury or surgery.

Russell Foster, professor of sleep and circadian neuroscience at Oxford University has also found there to be overwhelming evidence that good sleeping habits could help to protect against illnesses like dementia and diabetes.

According to the document, the guidance will be released by Health Secretary Matt Hancock. It is part of a larger plan which also focuses on tackling obesity and smoking to reduce disease and save the NHS money.

Posted by m6beds in M6 Beds, Sleep, Sleep Better, Sleeping Apps
Circadian rhythm and sleep

Circadian rhythm and sleep

Circadian rhythms and sleep are inextricably linked, any disruption to one is likely to have a knock-on effect with the other.

Your circadian rhythm is the internal body clock that controls your biological and physiological processes, it cycles roughly every 24 hours.

Whilst your circadian rhythm is largely controlled by your brain, it is also influenced by external factors like natural light and darkness.

Just some of the important processes that your circadian rhythm helps to control are your sleep/wake cycle, hormone release, cell regeneration, metabolism, and temperature control.

Sleep and your circadian rhythm

Your circadian rhythm plays a key role in regulating your sleep/wake cycle and helping you to get a good night’s sleep by ensuring that you feel sleepy and alert at the right times of the day.

Maintaining a healthy and consistent circadian rhythm can help you to sleep better at night and feel more alert and focussed during the day.

Your circadian rhythm use cues throughout the day to keep it running smoothly. One of these cues is light and darkness.

During the day, natural light prevents your circadian rhythm from signalling your body to produce the sleep-inducing hormone melatonin.

When it starts to get dark, your body takes this as a cue that it’s time to start winding down ready to sleep and releases melatonin to make you feel tired.

If you’re not getting enough sleep, or if your sleep pattern is disrupted, it can also disrupt your circadian rhythm. When your circadian rhythm is thrown out, the feelings of sleepiness and wakefulness that it produces will be more pronounced. As a result, you may find yourself feeling out of sorts and have difficulty concentrating during the day.

Strengthening your circadian rhythm with consistent eating and sleeping habits and by getting enough natural light during the day can help you to sleep better.

Posted by m6beds in Circadian rhythms
10 tips for maintaining a healthy circadian rhythm

10 tips for maintaining a healthy circadian rhythm

Maintain a healthy circadian rhythm to start sleeping better and improve your overall health and wellbeing.

Your circadian rhythm is your body’s internal clock which cycles roughly every 24 hours.

It is responsible for controlling important biological and physiological processes within your body, including your sleep/wake cycle, hormone regulation, cell regeneration and metabolism.

An inconsistent circadian rhythm can mess with your sleep cycle and leave you feeling fatigued and sluggish during the day or alert when you should be sleeping.

Lack of sleep or disrupted sleep has been linked to all sorts of health problems, both mental and physical.

If you’re struggling to get to sleep or stay asleep, it could be a sign that your circadian rhythm is out of kilter.

Your circadian rhythm relies on the consistency of your daily habits and routine as well as the sun’s cycle to keep it running smoothly.

Here are our top 10 tips for maintaining a healthy circadian rhythm and getting a better night’s sleep.

  • Get plenty of natural light during the day.
  • Go to bed and wake up at the same times each day.
  • Eat meals at the same times each day.
  • Avoid looking at screens in the evening as the blue light mimics daylight.
  • Exercise daily, preferably outdoors first thing in the morning.
  • Where possible, sleep when it’s dark.
  • Eliminate both natural and artificial light from your bedroom.
  • Avoid eating a large meal late in the evening.
  • Keep the temperature in your bedroom cool.
  • Resist or minimise daytime napping.

If you’re still having trouble falling asleep, it’s time to go back to basics. Make sure that your sleep environment is comfortable and try investing in a new mattress, pillow or duvet.

Posted by m6beds in M6 Beds
Wind down activities to try including in your toddler’s bedtime routine

Wind down activities to try including in your toddler’s bedtime routine

A consistent bedtime routine can help your toddler to wind down before bed, drift off faster, and sleep more soundly.

Helping your toddler with their bedtime routine can be a lovely way to spend some quality time together at the end of a busy day, away from distractions.

It is recommended that a bedtime routine takes somewhere between 30 minutes and one hour.

There are some basic elements of the bedtime routine that you will always keep, like changing into pyjamas, and brushing teeth, but as your toddler grows and develops, you may want to add in some new activities too.

Here are a few ideas for fun and calming activities to try with your toddler to help them get ready for a peaceful night’s sleep.

Talk about their day– Help your toddler to reflect on their day by asking what they’ve done, what made them happy, and what they’d like to do the next day.

Read a book– Let your child pick a book and read them a bedtime story.

Toddler yoga– Practising yoga has numerous mental and physical benefits. It is thought that it can help to improve their focus, strength, and coordination, as well as improving mindfulness and reducing anxiety and stress. There are now plenty of toddler yoga books to buy and free guided sessions available on YouTube to help you get your toddler stretching and feeling relaxed before bed.

Applying moisturiser– It’s a good idea to apply a natural moisturiser to your child’s delicate skin regularly, so why not combine it with a relaxing massage before bed?

Sing a lullaby– Singing a lullaby to or with your child can be a soothing end to the day.

Storytelling– Rather than reading a book, tell your toddler stories from your childhood, from your imagination, or ask them to tell you one.

Bath– Add a couple of drops of a relaxing essential oil like lavender to your toddler’s bath and let the scented warm water do its magic.

Meditation – Teaching your toddler some basic meditation techniques and practising them before bed, is not only fun, but teaches them a valuable lesson in how to switch off and calm a busy mind.

Posted by m6beds in Better Night’s Sleep, Buy The Right Bed, Children Bedtime Stories, Kids, Kids Sleeping Patterns, M6 Beds, Toddler’s bedtime routine
What’s the difference between memory foam and reflex foam mattresses?

What’s the difference between memory foam and reflex foam mattresses?

Before choosing a foam mattress, read this blog to find out the key differences between memory foam and reflex foam mattresses.

Both memory foam and reflex foam mattresses can provide more superior support than traditional pocket sprung and open coil mattress because of their ability to mould to the body’s shape.

Memory foam mattresses

Memory foam mattressesare made from a temperature-sensitive material that reacts to body heat, moulding its shape to the body’s contours.

This helps to provide optimal pressure distribution, relieving pressure points for a more comfortable night’s sleep.

This makes it an excellent choice for people with aching joints and muscles.

Reflex foam mattresses

Medical grade reflex foam mattressesrespond to the weight and shape of the body, moulding to its contours and providing a comfortable night’s sleep.

This type of foam mattress is excellent for ensuring good spine alignment and is popularly used as an orthopaedic mattress.

Key differences between memory foam and reflex foam

Temperature sensitivity

Memory foam mattresses require body heat in order to mould to the body’s shape, whilst reflex foam mattresses do not. A memory foam mattress will absorb body heat, which can make some people feel uncomfortably warm at night. Reflex foam, on the other hand, is not temperature sensitive, allowing it to provide a cooler, dryer and more comfortable sleeping surface.

Sinking

Some people feel like they ‘sink’ into memory foam mattresses, making it difficult to move around and get comfortable at night. Reflex foam does not experience the same sinking as memory foam.

To speak to a member of our team about our memory foam and reflex foam mattresses, and for advice on which option is more suited to your requirements, give us a call here at M6 Beds on 01270 879 379.

Posted by m6beds in M6 Beds, Mattress Type, Mattresses, Memory Foam Mattress, reflex foam mattresses
How to sleep better when you’re going through the menopause

How to sleep better when you’re going through the menopause

Hot flushes, sweating, and insomnia are just some of the uncomfortable symptoms of the menopause that can disrupt sleep.

Sleepless or disrupted nights can have a negative effect on your health and wellbeing, so it’s important to do everything you can to create a comfortable sleep environment during the menopause.

Here are just a few ways to keep cool and ward off discomfort from hot flushes during the night.

Wear light and airy clothing to bed–Whilst it may be tempting to sleep naked to keep cool, wearing the right clothing can actually keep you feeling more comfortable when a hot flush strikes. This is because if you sweat when you’re naked, the sweat will remain on your body and bed sheets, and when it cools you will be left feeling damp and clammy. If you wear loose fitting clothing made from natural or specialist materials, the clothing can wick the sweat away from your body to keep you feeling dry and comfortable all night.

Choose bedding in natural materials– Avoid bedding made from cheap, synthetic materials. Instead, invest in bedding made from 100% cotton or silk, these materials are softer, cooler and more breathable. Allowing air to circulate and keeping your body cooler during the night.

Avoid alcohol and caffeine before bed– Both alcohol and drinks containing caffeine can disrupt sleep, so it’s best to avoid drinking them as much as possible, particularly in the evening. Alcohol can actually cause night sweats, so drinking it before bed could also trigger a hot flush.

Keep your bedroom cool–Keep your bedroom at a cool and comfortable temperature by ensuring the heating goes off well before you head to bed. During the hotter months, keep your curtains or blinds drawn in the day to prevent the sun heating up the bedroom and open your window in the evening before bed to get some cool air circulating.

Invest in a high quality, temperature-regulating mattress – As well as your pyjamas and bed sheets, your mattress also plays a big part in how hot you feel in bed. Investing in a good quality mattress can help to regulate your temperature and keep you feeling cool during the night. Reflex foam mattresses and mattresses with a natural filling like cotton, silk, mohair or horsehair can be particularly effective at helping you to regulate your body temperature.

For further help choosing a mattress and bedding that will keep you cool and comfortable at night. Give our team of experts here at M6 Beds a call on 01270 879 379.

Posted by m6beds in Bedroom, Buy The Right Bed, Health, Hot Weather, Improve Sleep Patterns, Investing in a Bed, M6 Beds
How to get a good night’s sleep in hot weather

How to get a good night’s sleep in hot weather

With glorious days of sunshine comes sticky, uncomfortable, and restless nights. Here’s how to get a good night’s sleep during a heatwave.

During this July’s record-breaking hot temperatures, some parts of the country soared to a roasting 38.5 degrees Celsius.

As we’re more accustomed to milder summer weather here in the UK, many of us were feeling sweaty, uncomfortable and tired after hot, restless nights tossing and turning in bed.

Very hot temperatures put us at risk of dehydration, overheating, heatstroke, and exhaustion, so it’s important to take precautions to keep cool.

Use the tips in this blog to create a comfortable sleep environment and keep cool at night to help you stay rested and refreshed during the hot weather.

  • Keep the curtains or blinds in your bedroom drawn throughout the day to keep the room cooler.
  • Drink plenty of water during the day and keep a glass of water by your bedside.
  • Avoid exercising within 3 hours of going to bed.
  • Have a cool shower or bath just before bed to lower your body temperature.
  • Turn off electrical devices in your bedroom.
  • Open your bedroom window when you go to bed, but not before, to keep out hot air.
  • Keep a spray bottle by your bedside to spritz your face with cold water if you wake up hot and sweaty.
  • Wear cotton night clothes.
  • Sleep with a thin sheet over you.
  • Turn on a fan.
  • If you have a fan, put a pan of ice in front of it to cool the air it’s circulating.
  • Sleep with a hot water bottle filled with ice and water.
  • Invest in a mattress with a natural filling.

High quality mattresses with natural fillings can keep you cool during the night and help your body to regulate its temperature. Cotton, silk, mohair, and horsehair fillings are particularly effective at keeping you cool whilst you sleep.

Give our team here at M6 Beds a call on 01270 879 379 to find out more about any of our mattresses.

Posted by m6beds in Hot Weather, Hot Weather Sleep Hacks, Investing in a Bed, M6 Beds
Would I benefit from an electric adjustable bed?

Would I benefit from an electric adjustable bed?

If aches and pains make it difficult to get a good night’s sleep, then you could benefit from an adjustable bed to gain extra control over your sleeping position.

Here at M6 Beds we stock a range of high quality electric beds that can help those suffering with aches, pains and more serious health problems to get a restful night’s sleep.

What is an adjustable bed?

Electric beds consist of different sections that can be adjusted to help find a comfortable and supported sleeping position.

By adjusting the bed’s different sections, you can effectively mould the bed to the shape of your body, relieving pressure points and providing optimum support to reduce aches, pains and fatigue.

The sleeping position most suited to you will depend on your individual health problems or areas of discomfort. A few of the most popular positions include lying with the feet raised, the head and feet raised, or in the contour position to support the curve of the back.

What health problems can an adjustable bed aid?

Whilst the benefits of an adjustable bed can be enjoyed by anyone, they can be particularly helpful for those being kept awake at night be aches, pains and health problems.

A few common problems that feel the biggest benefit of an adjustable bed include:

Back problems– When you lie on a flat mattress, there are areas of your back that are not supported, causing pressure points and unnecessary strain.  Adjusting the shape of your bed can help to provide even support to minimise and ease discomfort and help you get a good night’s sleep.

Mobility problems– If you have mobility problems, an electric bed will make it easier and less painful to get in and out of bed. Simply raise the back and feet section of the bed to a more upright position before swinging your feet down to the floor.

Swollen legs or feet– Raising the foot section of your bed can provide temporary relief from swollen feet and legs for a more comfortable and refreshing night’s sleep.

You may also benefit from an adjustable bed if you suffer from any of the following:

  • Acid reflux and heartburn.
  • Neck and shoulder tension.
  • Circulation problems.

Find out more about our range of adjustable beds and how they could help you to start sleeping more soundly by giving a member of our team here at M6 Beds a call on 01270 879 379.

Posted by m6beds in Bed Buying Tips, Bed Care, Bed Size, Buy The Right Bed, Choosing The Right Mattress, Electric adjustable bed, Improve Sleep Patterns, Investing in a Bed, M6 Beds, Make a Bed, Mattress Care, Mattress Type, Memory Foam Mattress, Pillow Choice, Pillows, Right Pillow