Month: September 2019

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