May 29, 2021Sleep Hygiene

DIM YOUR LIGHTS IN THE EVENING FOR A BETTER NIGHT’S SLEEP

Light stimulates alertness. That’s a good thing first thing in the morning, but during the evening it can cause sleep disruption. When darkness descends at the end of the day, the light sensitive cells in our retinas signal our brains that it’s time to prepare for sleep. The pineal gland switches “on” and begins producing melatonin (aka the sleep ho …

May 29, 2021Sleep Disorders

SLEEP PARALYSIS

Sleep paralysis can be a frightening disorder, with the sensation of being paralysed while awake. It’s the momentary inability to move either just before sleep onset or when transitioning from REM sleep to awakening. During sleep paralysis, people cannot move or speak, though they can open their eyes and they are well aware of their surroundings. T …

May 29, 2021Sleep Basics

HOW MUCH SLEEP IS TOO MUCH?

At the centre of health and wellbeing is good sleep. We need sleep to rejuvenate our bodies, to boost our immune system, and to consolidate short-term memories into long-term ones. We need it for the release of human growth hormone and for the brain to clear out harmful toxins. Without sleep our mood, energy and mental alertness are compromised, wh …

May 29, 2021Sleep Basics

WHAT IS REM SLEEP?

REM stands for rapid eye movement but a great deal happens during REM sleep other than our eyes darting backwards and forwards in fast succession. To fully understand REM sleep, it’s useful to understand the whole sleep cycle. Types Of Sleep There are two types of sleep: REM sleep and non-REM sleep. Non-REM sleep is divided into three stages: st …

May 29, 2021Sleep Accessories

SOUND DAMPENING CURTAINS AND HOW THEY WORK

One of the simplest solutions to keeping noise at bay is to use sound dampening curtains. Steven Woods from  Yorkshire Fabric Shop  explains how they work. There’s a sense of serenity when you come home after a busy day at work and enjoy a quiet, relaxing night. But we are often disturbed by sounds of passing vehicles, music blaring from ano …

May 29, 2021Recipes

LEMON CASHEW DRIZZLE

Raw food chef Fi Jamieson-Folland creates a delicious, healthy dressing for homemade salads. Sleep diet approved! Most people would prefer a healthy option if possible – the tastier the better! And there’s certainly no shortage of tasty treats around, although they’re not always healthy. Blend this mix for a great source of nutrients, including …

May 29, 2021Recipes

WALNUT & ROCKET SALAD WITH TURMERIC CARROT CHIPS

Sweet and spicy carrot chips give this healthy, anti-inflammatory salad a flavoursome crunch. Sleep diet approved! When making carrot chips, you can use any spice or herb you like. Turmeric provides a mildly spiced, sweetish taste, while curry powder gives more of a bite. Both spices are anti-inflammatory. Turmeric is best co …

May 29, 2021Nutrients

BEETROOT, AVOCADO & CASHEW NUT SALAD

This healthy salad makes a delicious side dish for dinner or a full meal for lunch. It contains foods rich in tryptophan and melatonin and good amounts of magnesium. Nourishing your body throughout the day will help you to sleep better at night. Beetroot –  A good source of tryptophan, which is converted to serotonin (the ‘happy hormone’) then m …

May 29, 2021General

BRIGHT LIGHT IN THE MORNING BENEFICIAL FOR TRYPTOPHAN LEVELS

Scientists have long known that light stimulates alertness and helps to reset our  circadian rhythms . But a study published in the  Journal of Physiological Anthropology  confirms that bright light early in the morning can also aid tryptophan levels. Tryptophan is a precursor to serotonin which is itself a precursor to melatonin. The hig …

May 28, 2021General

DO YOU DREAM MORE WHEN DEPRESSED?

Has your dreaming ramped up? It may be a result of your mental health. While dreaming and the occasional nightmare are both common and normal responses to daily activities, increased REM sleep (the dream phase of our sleep) is indicative of depression. It has  been shown  that depression can cause someone to dream up to three times more than …

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