Tag Archives: Sleep

Can’t Sleep? What’s Keeping You Up?

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Can’t sleep? What’s keeping us Brits awake at night?

Recent research has revealed the NHS is spending £50million a year on drugs to help combat insomnia. We take a look at what could be the cause of the nation’s unrest and what we you can do to help nod off naturally.

· The Reason: Restless legs

Restless Leg Syndrome (RLS) can vary in severity and causes an irresistible inclination to move your legs. RLS can cause discomfort in the feet, calves and thighs and in many cases, the condition can be distressing and disruptive and effect daily activities including sleep.

Acupuncturist Rachel Peckham notes: “Over 50% of people in the UK suffer with sleep disorders of some kind, generally attributed to a stressful lifestyle, RLS is a common problem. Traditional Acupuncture is known to be enormously beneficial for helping correct sleep problems. Most people find treatment wonderfully relaxing, as acupuncture is known to calm the nervous system and also affect hormonal outputs by increasing endorphin production.”

Try it: To find a practitioner in your area call the British Acupuncture Council on 020 8735 0400 or visit www.acupuncture.org.uk

· The Reason: Stress

“Stress is a collection of physiological, cognitive, affective and behavioural symptoms that are caused by difficult situations in our daily life. It can affect each individual in different ways ranging from less severe symptoms such as headaches all the way up to depression and anxiety.” Comments Dr David Edwards’, “exercise and a healthy diet are crucial to maintaining a relaxed mind and body. I would also recommend some of my patients take Rhodiola rosea as a short term option when suffering stressful periods. Taking 200mg, twice a day could help to control the release of stress hormones whilst helping to improve energy and concentration levels, which can help reduce symptoms of stress.” Rhodiola rosea is an ‘adaptogen’ – a substance of natural plant origin that is able to increase the body’s resistance to stress and normalise imbalances with minimal side effects.

Try it: Vitano® contains Rhodiola rosea root extract 200mg and is available from Boots, leading pharmacies and health-food stores priced at £13.27 for 30 tablets. Always read the label. For further information visit www.vitano.co.uk.

· The Reason: Caffeine

Drinking tea and coffee throughout the day can have a negative impact when it comes to bed time. Cutting down on caffeine by reducing the amount of tea/coffee/fizzy drinks really can make it easier to nod off, if you find it hard to get through the day without your caffeine hit try reducing the number of caffeine laden drinks and cut back on all caffeine after 3pm. Expert Nutritionist Kirsten Brooks notes “Camomile is a wonderful herb with sedative properties, helping us to relax and encourage sleep. As a warm drink, it’s a great way to unwind in the evening.”

Try it: Heath and Heather’s Camomile infusion has been finely crafted using the highest quality Camomile, perfect for relaxation and unwinding, this gentle and soothing infusion could also help to reduce feelings of stress and anxiety.

. Naturally caffeine-free

. 100% Natural

. Available in packs of 20 & 50

. RRP from £1.49 & £2.89

· The Reason: Hot Flushes

It is estimated that 8 out of 10 women in the UK experience symptoms leading up to the menopause and of these, 45% find their symptoms difficult to deal with. Symptoms can be wide ranging from insomnia and anxiety to hot flushes and night sweats impacting lifestyle and relationships.

Kathy Abernethy, Chair of the UK Menopause Nurse Group and a member of the Medical Advisory Council of the British Menopause Society comments: “After years working in a busy NHS menopause clinic, advising women in consultation as well as running education programmes for nurses, I understand how the menopause affects women not only physically but also psychologically. I often give women lifestyle and diet advice and try to encourage women to look positively at this time of change and to take steps to ensure good health.”

Details of a new study in the Journal of Gynaecological Endocrinology note how red clover supplementation can provide a natural alternative to help reduce hot flushes.

Try it: Promensil Double Strength (80mg) dietary supplements have been specifically developed to help women manage symptoms of the menopause naturally and effectively without resorting to HRT. Promensil Double Strength has been proved to reduce hot flushes and night sweats by 75%. Available from Boots, Ocado, good independent chemists and health food shops. Visit www.promensil.co.uk for further information or call 01903 280 860.

· The Reason: Nocturnal Cramps

Nocturnal muscle cramp could well be the new snoring, causing distress and sleep disruption to more than 13 million people in the UK. 82 per cent of women have suffered with the complaint, with 12 per cent experiencing nocturnal cramps every night. It is an extremely painful and distressing condition with many people suffering in silence. Insomnia specialist and founder of the Sleep School, Dr Guy Meadows said: “Quality sleep is essential to ensure you feel regenerated and ready for the day ahead. Interruptions caused by emotional or health problems can be very detrimental to everyday life, making it harder to concentrate at work and affecting relationships. Frustration and anxiety about disturbed sleep can cause it to become even worse.

“People often aren’t aware that they could be suffering from a sleep condition that is easy to treat. Instead of worrying about the problem, it is important to trust your body’s ability to sleep, making lifestyle changes or taking appropriate treatments where appropriate.”

Try it: Crampex is the only product available without prescription for the prevention and treatment of night cramps and it doesn’t have any of the side effects associated with taking Quinine (which is regularly prescribed). Crampex costs from £4.29 for a pack of 24 tablets and is available over the counter from pharmacies. More tips and advice can be found on www.goodsleepadvice.com and the Good Night Guide consumer leaflet is also available on request.

· The Reason: Bloating

Much like the rest of your body, your digestive system needs time to rest. Going to bed and getting up at set(ish) hours each day can help our digestive system work more effectively and improve the regularity of our bowel movements. Waste material in the colon impairs our ability to absorb vitamins and minerals which can affect prevent the immune system from working at its optimum level.

Try it: Sun Chlorella® ‘A’ is a natural green algae whole food supplement from Japan – an excellent choice for bloating as it contains a staggering range of nutrients including around 10% fibre, to help move food through the system more effectively. Nutritionist and Natural Health expert Nadia Brydon explains “Sun Chlorella ‘A’ acts as an ‘intestinal broom’, cleansing the bowel by clinging on to toxins like mercury, lead or pesticides in your intestines and then eliminating them as waste.

Sun Chlorella is priced £21.95 for 300 tablets (a 20-30 day supply) and is available from www.SunChlorella.co.uk, free phone 0800 008 6166, www.victoriahealth.com, www.NutriCentre.com, www.bodykind.com, Revital stores, www.revital.co.uk and good health stores.

· The Reason: Not tired enough

If you haven’t burned enough energy throughout the day, it’s likely that you’ll find bedtime a struggle when it comes to nodding off, Justin Way, Personal Trainer from Pure Gym explains “There are a million ways you can give yourself a workout at home without spending a penny on expensive equipment. When hoovering standing on your left leg whilst pushing and pulling the hoover around with your right arm. Hop to move around the room and alternate legs every 2 mins. This will work the core massively whilst bringing great tone to the legs and bum.”

Try it: Pure Gym’s 24-hour, no contract membership starts from £17.99 a month. For more information, visit www.puregym.com

Leading scientists ask British public to measure their sleep

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· International survey findings to be discussed at The Times Cheltenham Science Festival

· What is sleep, why do we need it and how much of it do we really require?

Researchers from the universities of Oxford and Munich have called on the British public to contribute to an international survey looking at the quantity – and quality – of sleep amongst the population.

Professor Russell Foster, Chair of The Times Cheltenham Science Festival, and Professor Dr Till Roenneberg from Ludwig-Maximilians-Universität München, who are both experts in chronobiology – the study of the circadian rhythms which govern our waking and sleeping patterns, and their interaction with daylight – will discuss the responses to the survey at the Festival in June 2012. The pair will discuss the regenerative powers of sleep as well as comparing and contrasting the sleep patterns of the UK respondents with their continental counterparts.

The survey takes just a few minutes to complete online, and asks questions relating to work schedule, differing sleep habits during the week and at the weekend, consumption of alcoholic and caffeinated drinks, exposure to cigarettes and the time taken to fall asleep each night.

So far, more than 65,000 people in Germany have taken Professor Dr Roenneberg’s simple online survey relating their sleeping habits, and the scientists are keen to capture more data relating to the British population.

Russell Foster, a professor of circadian neuroscience at Brasenose College, Oxford, and Chair of The Times Cheltenham Science Festival said, “We felt that the arrival of British Summer Time, with its lighter mornings and longer evenings – plus people perhaps feeling like they’ve ‘lost’ an hour’s sleep – was an excellent moment to get people thinking about the quality and quantity of sleep they get.

“With the help of this questionnaire, we aim to understand the underlying complexity of the biological clock by gathering a picture of everyday behaviour. We all know that individuals show distinct preferences for various activities over the course of a day. A simple example is the time at which an individual prefers to go to bed and get up. Collecting this information will help us understand how and why the biological clock ticks.”

Each participant will receive a personal profile which evaluates their chronotype, and compares their results to those of other participants. A person’s chronotype relates to their preference for mornings or evenings – those who are at their best at the crack of dawn are often described as ‘larks’, whereas people who brighten up in the evenings are known as ‘owls’.

Professor Dr Till Roenneberg, of the Munich Centre of Chronobiology, Ludwig-Maximilians-Universität München, adds, “It will be particularly interesting to gather more information on British sleep patterns in order to compare chronotypes of people living in different geographical locations.

“This will enable us to consider factors such as longitude and latitude, which can make a difference to the amount of daylight to which people are exposed.”

People are encouraged to take the survey online.

Professor Russell Foster will be talking about the regenerative power of sleep at The Times Cheltenham Science Festival on Tuesday 12 June 2012 at 6:30pm.

Priority booking is open to Cheltenham Festivals Members from Monday 26th March, ahead of public booking from 2nd April. The full programme is available at www.cheltenhamfestivals.com/science

Too Much Light At Night May Lead to Obesity {Health}

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Research by the Ohio State University has found that persistent exposure to light at night may lead to weight gain, even without changing physical activity or eating more food.

By studying mice the researchers found that mice exposed to a relatively dim light at night over eight weeks had a body mass gain that was about 50 percent more than other mice that lived in a standard light-dark cycle.

“Although there were no differences in activity levels or daily consumption of food, the mice that lived with light at night were getting fatter than the others,” said Laura Fonken, lead author of the study and a doctoral student in neuroscience at Ohio State University.

The study appears this week in the online early edition of the Proceedings of the National Academy of Sciences.

As they’re not less active or eating more, the results suggest that the weight gain is because the mice living with light at night eat at times they normally wouldn’t.

In one study, mice exposed to light at night – but that had food availability restricted to normal eating times – gained no more weight than did mice in a normal light-dark cycle.

“Something about light at night was making the mice in our study want to eat at the wrong times to properly metabolize their food,” said Randy Nelson, co-author of the study and professor of neuroscience and psychology at Ohio State.

If these results are confirmed in humans, it would suggest that late-night eating might be a particular risk factor for obesity, Nelson said.

Mice exposed to dim light-at-night showed higher levels of epididymal fat, and impaired glucose tolerance – a marker of pre-diabetes.

“When we restricted their food intake to times when they would normally eat, we didn’t see the weight gain,” Fonken said about the mice. “This adds to the evidence that the timing of eating is critical to weight gain.”

So how does light at night lead to changes in metabolism? The researchers believe the light could disrupt levels of the hormone melatonin, which is involved in metabolism. In addition, it may disrupt the expression of clock genes, which help control when animals feed and when they are active.

Overall, the findings show another possible reason for the obesity epidemic in Western countries.

Researchers have long associated prolonged computer use and television viewing as obesity risk factors, but have focused on how they are associated with a lack of physical activity.

“It may be that people who use the computer and watch the TV a lot at night may be eating at the wrong times, disrupting their metabolism,” Nelson said. “Clearly, maintaining body weight requires keeping caloric intake low and physical activity high, but this environmental factor may explain why some people who maintain good energy balance still gain weight.”

The research was supported by the National Science Foundation and the U.S.-Israel Binational Science Foundation for the Ohio State University.

Get yourself to Britain's First Ever 'Sleep Concert' {Lifestyle}

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To celebrate 25 years, Travelodge, is hosting Britain’s fist ever ‘Sleep Concert’.

The free-of-charge ‘Sleep Concert’, which aims to leave Britons snoring for more, will take place on Tuesday 20th July 2010 at 12.30pm at London City Road Travelodge.

Guests will be supplied with pillows, duvets and eye masks in order to ensure the optimum slumber environment. (If the trial is successful it may be rolled out nationally).

Sleep deprived Britons can register for a place at the exclusive Travelodge ‘Sleep Concert’ by registering their interest at: sleepconcert@travelodge.co.uk

Sleep concerts have apparently been popular in Japan, where sleep deprived workers will happily pay £50.00 for the privilege of nodding off to a live music performance.

Ewan Crawford, Sleep Expert at Edinburgh Sleep Centre, said: “It’s warm, dark and you don’t have any distractions such as your mobile phone. What’s more, it removes any embarrassment of sleeping in public – you can totally relax and be safe in the knowledge that even snoring is socially acceptable.”

(Places for the Travelodge ‘Sleep Concert’ are available on a first come basis)