A NEW WAY TO SLEEP

For many, sleep has become an almost unattainable commodity. Having to work full-time, care for family and friends and find time for the gym leaves little time for sleep.

Data from Sleep Cycle shows that no country in the world manages to achieve a full 8 hours of sleep on a regular basis. As the recommended range of sleep for an adult is 7-9 hours a night, this highlights a worrying lack of sleep throughout the world. Nearly 40% of adults report falling asleep during the day without meaning to at least once a month. Also, an estimated 50 to 70 million Americans have chronic (ongoing) sleep disorders.

With Somnuva we have the proven answer to reclaim quality sleep back into your life.

TOP SLEEPING TIPS

There are many areas of consideration when thinking of ways of improving sleep, from the physical to the subconscious.

Setting:
Temptation - Turn off all your devices about 60 minutes before bedtime — smartphones, laptops, TVs, all temptation which belong outside the bedroom.
Lighting – As well as the blue lights omitted from technology other lights should be considered as they are one of the biggest triggers to our brains that it’s time to be awake and alert.
Temperature - Temperature in the bedroom is a little bit of a Goldilocks situation: being too hot and too cold can interrupt your sleep. Aim for somewhere between 16 and 20 degrees
Pets – Furry friends should remain off the bed as they disrupt slumber through movement, heat and can trigger reactions in people with allergies.

Bed:
Mattress - Believe it or not tossing and turning may be less about you and more about what you’re lying on. An uncomfortable mattress might be the source of your sleepless nights. Expect to make a swap every 7 years, according to National Bed Federation.
Pillows – Essential for the correct posture in bed and realigning the spine following a day of activity. Make sure you’re sleeping with the right pillow: Stomach sleepers, for example, need very thin, flat pillows, and side sleepers need something a little firmer to fill the distance between their ear and shoulder.
Weighted Blankets - If your bed partner is constantly stealing all the covers or one of you sweats while the other shivers, it might be a good idea to try making the bed with separate sets of sheets.

Diet:
Dinner - Your body isn’t meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest, so if you have to eat late, opt for lighter meal or snack.
Alcohol – An evening nightcap might make it feel easier to fall asleep however too much booze, can interrupt REM sleep, which is vital for memory and concentration. As the alcohol wears off during the second part of the night, sleep is often disrupted, with people frequently waking up.
Exercise – Has many positive outcomes to lifestyle and sleep but for those who have trouble sleeping, making sure fitness sessions end at least a couple of hours before bedtime that way body temperature and Cortisol levels neutralises.

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