How much Sleep Do You Need?

How much Sleep Do You Need?

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Oh don’t we need our sleep! Why we need it, why it can be hard to get, and how that affects everything from our daily routine to our income.. So, how much sleep is ideal? Studies show that people who sleep between 6.5 hr. and 7.5 hr. a night, live the longest. And people who sleep 8 hr. or more, or less than 6.5 hr., they don’t live quite as long.  The amount of sleep you need depends on various factors — especially your age.

Consider these general guidelines for different age groups:

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Pregnancy. Changes in a woman’s body during early pregnancy can increase the need for sleep.

Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly and for shorter time spans than do younger adults.

Previous sleep deprivation. If you’re sleep deprived, the amount of sleep you need increases.

Sleep quality. If your sleep is frequently interrupted or cut short, you’re not getting quality sleep. The quality of your sleep is just as important as the quantity.

Contrary to what is often thought, sleep is actually an active, organised process. How and when we sleep is governed by a number of factors. These include factors under our control, such as whether or not we are sleep deprived, and factors beyond our control.

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But going to bed also has the factor that sleeping in a good bed with great bedlinen makes it all the more inviting! Also washing your bedlinen regularly is as important too. If your bed is uncomfortable uninviting them the chances are it’s a put off and not a very good nights sleep! Get your beautiful bedlinen and a GOOD nights sleep with The Fine Cotton Company!

http://www.thefinecottoncompany.com

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The best Mothers Day Present is Sleep!

The best Mothers Day Present is Sleep!

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Mothers Day is just days away, and always the biggest conundrum is what to give her on this special day. Well probably one of the best things she would love is sleep! Mums work harder than anyone could imagine, whatever their age. And if she has young children the the day is packed with running around looking after them, and it can be hard physical work, with either staying at home with them when they are young or taking them to school.

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Housework, shopping and cleaning all take their toll physically on her, and at the end of the day all you want to do is sleep! So if  she  like most new mums, a good night’s sleep seems as far away as the moon and stars in her weary mind. Sleep seems a million miles away when the kids are up all night, and so are mums and dads are also indeed up all night, and it’s just no fun any more. But a good night’s rest doesn’t have to be an illusion. a good nights sleep will have a huge effect on the quality of her life. So on Mothers Day, besides your thoughtful card and gorgeous big bouquet of flowers, present her with a cool morning off, just let her sleep late or take a sweet nap while you take the kids out to the park.

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But, one thing is for certain, she will sleep much better if she has a decent bed and bedlinen. It will make such a difference to her all round wellbeing, with a good nights sleep in a beautiful bed think how happy she will be! Bedlinen might seem like an expensive Mother’s Day present, it certainly is something that she should be treated to at some point.

How Well Do You Sleep?

How well do you sleep?

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How much time do you think that we spend in bed, sleeping? It is actually a whopping 1/3rd of our life. So how much does it matter to what we sleep in and under the sheets. The mattress or the bedlinen, and taking into account the bedroom itself. Your bedlinen is a most important part of giving you that great nights sleep, and dependant on what type of bedlinen, whether cotton, linen, silk, or flannel, it is important that you choose wisely.

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Firstly Make sure that you choose the right TOG quilt, its just as important that you get the season’s right as well, too heavy and summer will be a nightmare, too thin in winter and you will be as cold as an iceberg for the season and your personal body temperature. You’ll want bedding which is breathable and regulates your body heat systematically, making it less likely that you’ll get woken up from being either too cold, or over hot. When it comes to bed linen, spending a little extra on high quality that comes highly recommended.

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Exclusively made for The Fine Cotton Company, our stylish and luxurious collections of duvet covers with coordinating plain dye sheets and pillowcases are carefully produced from pure organic and natural cotton. The eco friendly cotton we use is organic and is fully combed to give a smoother, softer feel.

fitted sheets and flat sheets from The Fine Cotton Company

Fitted and Flat Sheets from The Fine Cotton Company

Not only do high quality sheets keep you comfortable at night because they have a high thread count and are made with breathable materials, they also last long because of the superior quality material used. This is why, when it comes to bed linen, spending a little extra on high quality comes highly recommended.

It’s National Bed Month

March is National Bed Month and Lisa Artis from the Sleep Council is urging everyone to take the Bed MOT

Is Your Bed Up To Scratch This Bed Month?

By Lisa Artis, the Sleep Council

Did you know that it’s National Bed Month from March 1st?

And no, that doesn’t mean you can stay in bed for a month! But it does mean that it’s a great time to think about the little love in your life – because let’s face it, who doesn’t love their bed?

So this Bed Month, I am urging you to take to our BED MOT and find out if your bed is up to scratch. If it’s not, now’s the perfect opportunity to buy that new bed!

You may not realise but an uncomfortable, unsupportive bed makes a huge difference to how well you sleep.  Our own research a few years back found that when replacing an uncomfortable bed, a new bed was associated with an increase of 42 minutes sleep – who wouldn’t want that?

Go on, take the TEST – you may be surprised!

Why Do We Need Sleep?

This week is Sleep Awareness Week, so why is sleep so important?

Most of us will spend a third of our lives sleeping and our bodies put this time to excellent use.

While we are asleep our bodies undergo certain important processes – from repair and renewal to energy restoration.

Some people can function perfectly well with five to six hours sleep, while others need at least eight hours sleep every night.

This is because some people have a better ability to enter into a deep sleep – the stage of sleep needed to recharge the brain so we can function effectively during the day.

Over time, those nights of missed sleep (whether they’re caused by a sleep disorder or simply not scheduling enough time for the necessary ZZZs) can build into a sleep deficit. People with a sleep deficit are unable to concentrate, study, and work effectively. They can also experience emotional problems, like depression.

What Happens During Sleep?

You don’t notice it, of course, but while you’re asleep, your brain is still active. As people sleep, their brains pass through five stages of sleep. Together, stages 1, 2, 3, 4, and REM (rapid eye movement) sleep make up a sleep cycle. One complete sleep cycle lasts about 90 to 100 minutes. So during an average night’s sleep, a person will experience about four or five cycles of sleep.

Stages 1 and 2 are periods of light sleep from which a person can easily be awakened. During these stages, eye movements slow down and eventually stop, heart and breathing rates slow down, and body temperature decreases. Stages 3 and 4 are deep sleep stages. It’s more difficult to awaken someone during these stages, and when awakened, a person will often feel groggy and disoriented for a few minutes. Stages 3 and 4 are the most refreshing of the sleep stages — it is this type of sleep that we crave when we are very tired.

The final stage of the sleep cycle is known as REM sleep because of the rapid eye movements that occur during this stage. During REM sleep, other physical changes take place — breathing becomes rapid, the heart beats faster, and the limb muscles don’t move. This is the stage of sleep when a person has the most vivid dreams.

What your body does while you are asleep

The skin: Skin renewal and skin repair activity happens at its greatest at around 1am when we are in deepest sleep. This is when cell division – responsible for regenerating our skin, blood and brain cells – rises by up to 300 per cent.

Cell division is stimulated by the growth hormone which is produced at its maximum at this time of the morning.

If you want your beauty sleep, it is important to sleep at night. Day-time sleeping does not compare to night-time sleeping because the body’s clock is programmed with other tasks such as brain function and energy, rather than skin repair.

The immune system: Sleep is important for our immune system – the part of the body that is responsible for fighting infection.

Some scientists believe that during sleep we secrete higher levels of cortisol – the hormone secreted by the pituitary gland that protects the immune system – than during the day.

Hormones: At around 2am in the morning, cortisol – one of many hormones released into the bloodstream – is secreted at a higher level during the night. Cortisol is released during times of stress, but its main job is to activate sugars that are stored in the body, making energy available in the body. Because of this, if we experience a healthy deep sleep, we will feel rested and revitalised ready for the day ahead.

During the night the pituitary gland – the control centre of the brain that is responsible for releasing hormones – secretes its highest levels of sex hormones.

Among others these include testosterone – the hormone that produces sperm in the testes, oestrogen – the hormone secreted by the ovary, and prolactin – essential for milk production in nursing mothers.

Because of this, doctors claim if we suffer from sleep problems the levels of sex hormones secreted may diminish, which can lower our sex drive and affect our fertility.

The brain: There are 100 billion nerve cells, or neurons, in the brain which control our bodies.

Until recently, scientists believed that they did not work while we slept. It is now known that when we dream, the brain is working to the same level as it does during waking hours.

During deep sleep the nerve cells in the brain charge up billions of tiny electrical circuits needed for our brain’s concentration and memory skills. If we suffer from fragmented sleep, where we don’t enter a deep sleep stage, or sleep deprivation – this can lead to memory loss.

We can see why sleep is so vitally important so ensure you get the best nights sleep possible with a comfortable bed and fresh, clean, breathable bed linen.

 

Ten Tips for The Perfect Night’s Sleep

Ten Tips For the Perfect Sleep

Routine – a regular routine educates your body to sleep far better.  Try going to bed, sleeping and getting up at about the same time, every day – even weekends!

Exercise can make a bigger improvement to sleep than any other natural treatment – studies have shown that people who exercise regularly sleep better.

Relax your mind and body before going to bed – maybe have a warm (not too hot) bath, listen to some quiet music or a relaxation tape or do some yoga.  Studies show that combining pure essential oils with a calming routine works best for deep sleep.

Remove anything from your bedroom than can prevent or disrupt sleep.  Your brain needs to relax so don’t have mobile phones, computers or TV’s in your bedroom

Cut down on stimulants such as caffeine and try a milky drink or night time herbal tea instead.

Create a restful sleeping environment by keeping your bedroom for relaxation and sleep. Keep it at a comfortable temperature and it helps for the bedroom to be as quiet and dark as possible

Clear the clutter from your bedroom

Have a comfortable bed – if your bed is too small, too soft or hard, or the mattress is lumpy it may difficult to get deep, restful sleep. It could be worth investing in a new bed or a new mattress topper to add layers of comfort to your bed.

Choose your bedding carefully to ensure the right temperature – make sure you have the correct tog duvet for the time of year and organic cotton sheets. If you are too warm in bed it can lead to a disrupted night’s sleep.

While you sleep your body works hard to regulate your temperature so by using cool, breathable organic cotton bed linen which is effective in absorbing moisture and perspiration, it becomes much easier.

Change your bed linen regularly (at least once a week) – Any excess dust can irritate the airways which may disrupt sleep.

Spritz your pillow with lavender mist made from pure essential oils, close your eyes and drift off to sleep.

Sweet Dreams!

Can Holistic Therapies Help You Overcome Insomnia?

Do you suffer from insomnia?  If so you are not alone, because it is estimated that as many as one in three Britons will have problems sleeping at some point in their lives. Have you tried every method you can think of to get a good night’s sleep?  Maybe you have even started taking sleep pills and would like to come off them and go back to being able to sleep more naturally?  Well, if you have had no success in beating your insomnia then maybe it is time to do something different and try some holistic therapy?

So how could a holistic therapist help you where traditional medicine cannot?  One of the big differences is that holistic, or complementary, therapists treat the whole body instead of just the symptoms you are currently suffering from. Everybody is different.  We are all unique individuals, so the reasons why you are not sleeping properly are likely to be totally different to why another person suffers from insomnia.  When you have your first holistic therapy session the therapist will probably take a detailed case history; looking at when your sleep problems began, what your current sleep pattern is, the state of your overall physical and emotional health and your lifestyle before starting any treatments, giving you advice or exercises to do.  It maybe that you only need to make a few small changes to your lifestyle in order to enjoy that deep, refreshing night’s sleep that you so crave.

But there are so many different complementary therapies out there, how can I possibly choose which would be the best one for me?  Take some time to do some research.  The internet is a great resource for information on complementary therapies and you will soon be able to put together a great list of practitioners in your area.  Referrals and recommendations are also a great way to go.  If you have a friend or family member who has also suffered from insomnia and is raving about the results they got from a course of treatment they had with a particular holistic therapist, then why not check them out?

It is also good to go with what you are drawn to.  So do you feel that you would prefer to have a more body based treatment such as aromatherapy massage or reflexology or would you be more comfortable with therapy that works on the mental and emotional level such as hypnotherapy, NLP or cognitive behavioural therapy (CBT)?  Or even invest in several different holistic therapies to achieve the best possible results?

 

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