Clean Sleeping is all in the mind
Clean sleeping isn't all about sleeping in fresh linen...
Living a “clean" lifestyle – eating right, taking time out of your day to refocus, ensuring you get plenty of sleep – is a concept that we should all know by now. But how about 'clean sleeping'? Well, it's the latest wellbeing trend to be making serious waves and we're intrigued to find out more. Even health guru Gwyneth Paltrow is on board:
“The lifestyle I lead is based not just on clean eating, but also on clean sleeping: at least seven or eight hours of good, quality sleep – and ideally even 10. Sleep plays such a powerful role in determining your appetite and energy levels that I believe it should be your first priority – even before you think about your diet,” explains Gwyneth Paltrow.
So what is it all about? A lot of people as soon as they climb out of bed are wishing themselves back under the duvet. All they want is more sleep. Sound familiar? So asking yourself to what extent you are actually getting quality rest time, is a good place to start.
“There is a revolution going on in sleep. For too long it has been an aspect of our lives that we take for granted, and historical patterns suggest we’ve placed less and less importance on sleep itself (certainly by leaving fewer hours for it). But a burgeoning body of scientific research is drawing links between our poor sleeping habits and an array of health and psychological issues, from type 2 diabetes, heart disease and obesity through to anxiety and burnout. So, it’s time for sleep to take its place in the spotlight,” explains sleep coach Nick Littlehales, author of 'Sleep: The Myth of 8 Hours, the Power of Naps… and the New Plan to Recharge Your Body and Mind'. Right, so we need more shut-eye. But let's admit it, we all get honeytrapped into Netflix in bed. It will be past midnight and you'll be fighting against your heavy lids, but you'll still want to watch just one more episode! Even though you know your alarm will be going off at 6am! So how do we break the bad sleeping habits? We talk to the experts to find out more… Here are 10 steps to help you get a good night’s sleep from The London Sleep Centre.
With everything, these are guidelines, adapt them to suit your lifestyle, but try them out before you rule them out.
- Stick to a regular bedtime and wake-up schedule Try to go to bed and get up at the same time every night and morning.
- Make sure the time that you set for lights out, is a time in which you're sleepy Do not go to bed too soon or you may have trouble falling asleep or your sleep may be restless.
- Do not nap Napping can disrupt normal sleep cycles. Try skipping your nap and see if your regular sleep patterns improve.
- Make your bedroom a quiet space Do not watch television in your bedroom. Use it for sleeping or reading.
- Establish a bedtime routine Take a bath, a glass of warn milk, and avoid using your smartphone an hour before bedtime.
- Develop relaxation techniques Learn yoga, deep breathing, meditation or listen to soft music while trying to fall asleep.
- Avoid troubling news right before bed Violence in newspapers or on the television may bother some people making it difficult to fall asleep. Try reading a book instead.
- Cut the stimulants Do not drink things that contain caffeine, such as tea, coffee or cola, six hours before bedtime.
- Do not use alcohol or tobacco close to bedtime These products can have disrupting effects on your sleep during the night.
- Exercise regularly Keeping active helps the body and mind stay healthy, but be sure to avoid vigorous exercise right before bedtime.
Essex Based Sleep Specialists
Basildon and Thurrock University Hospital
Spire Hartswood Hospital
The London Sleep Centre