Latest news with #SleepFoundation
The Sun
7 days ago
- Health
- The Sun
How to fall asleep anywhere this half term – including upright plane seats, bumpy car rides and unfamiliar hotel beds
WE all function better after a decent night's sleep, but sometimes life gets in the way and we simply can't bank the hours of shut-eye we need to feel energised, upbeat and alert. Getting up at the crack of dawn for an early morning flight, long train journeys on uncomfortable seats, and staying in unfamiliar hotel beds can make it difficult to get the slumber we want. We may even find it hard to squeeze in a daytime nap on the sofa or in the car when our bodies are crying out for some more rest. Joshua Piper, sleep clinician at Resmed UK, tells Sun Health: 'Whether you're on a plane, in a hotel or trying to sneak a power nap in the car, falling asleep away from home can be tricky. 'Thankfully, there are some sneaky little tips that can help you to sleep, no matter your location.' In a hotel bed… 7 YOU'VE splashed out for a trip overseas, staying in a nice hotel with a bed that's far more luxurious than the one you have at home. Yet for some reason, your sleep couldn't be worse. Sound familiar? You're not alone. Research by the Sleep Foundation found that the majority of people get less sleep in hotels than at home. When asked where they slept best, a measly 13 per cent of people chose hotels compared with 65 per cent who chose their own bed. Plus, only 54 per cent of people questioned said they got seven hours of sleep a night in a hotel. 'Hotel rooms can throw sleep patterns off with bright lighting, unfamiliar beds, and that 'not-quite-home' vibe,' says Joshua. 'Even if the bed is great, your brain is subconsciously on alert. It's called the 'first night effect'.' 'One half of your brain stays more vigilant in a new setting as a survival mechanism, especially during deep sleep stages,' adds Jules Goldberg, an expert in sleep health and technology and founder of sleep tech brands, Sleepwave and Snorelab. Jet lag can play a role, but your production of the sleepy hormone melatonin can take a hit regardless of timezone. Routine is key here, according to Joshua. 'Keeping your bedtime routine the same, even on the road, is one of the simplest ways to ease into sleep,' he says. 'Brush your teeth, do your skincare routine, read your usual two pages of a book. Do whatever tells your brain 'it's time for bed'.' Jules adds: 'Keep the room cool and dark. Try setting the temperature to around 18C, which is ideal for sleeping. 'And if the curtains don't quite cut it, a sleep mask can help you block out the light.' She also suggests bringing something familiar to the hotel. 'Whether it's your pillowcase or a small item from home, that sense of familiarity can help signal to your brain that it's time to switch off,' she says. On a plane… 7 A LONG journey means a long snooze, right? Well, it's not quite so easy. Joshua says that sensory overload can make sleep very difficult. Think loud noises, people talking and unless you've splashed out for business class, you'll likely be in an upright, uncomfortable seat too. Where possible, select your seat in advance - and choose wisely. 'A window seat away from foot traffic helps, and sitting over the engine can provide that steady white noise effect,' says Joshua. Aim to keep your sleep short too - around 20 minutes maximum. You want to feel refreshed, not groggy Jules GoldbergSleep expert The exact location of over-engine seats varies, but they're typically in the middle, near the wings of the plane, or to the rear of the plane. 'Eye masks, neck pillows, warm socks and a blanket go a long way too,' says Joshua. 'And a proper travel pillow can stop your head from nodding and waking you up repeatedly,' adds Jules. Wear loose clothing when you fly so that your movement isn't restricted. And if you have time before a flight, try to squeeze in some exercise, such as a brisk walk, jog or gym session. Research published in the journal Advances in Preventive Medicine found that exercise improves sleep quality and duration. In the car… 7 MUCH like in a plane, if you have a long car journey ahead, you might be planning a little sleep, if the driver doesn't mind you dozing off! For a decent rest, recline your seat slightly. 'Being fully upright makes it harder for your body to enter proper rest,' says Jules. 'Even 15 to 20 degrees helps.' As for background noise, go for calm, instrumental music. 'Ambient playlists work best,' says Jules. 'But if you prefer, choose a chatty radio station as this may help you to drift off. 'Aim to keep your sleep short too - around 20 minutes maximum. You want to feel refreshed, not groggy.' Whatever you do, make sure you're safe and stay belted if you're in a moving vehicle. On the sofa… 7 BIG night ahead and want to bank some sleep so you can stay awake into the early hours? 'If you're going for a tactical 3pm sofa snooze, aim for it to be around 20 minutes,' says Joshua. 'This is typically enough to recharge without dipping into deep sleep. 'Most of us take eight to 10 minutes to drift off, so set an alarm accordingly.' While you can't force sleep, you can create a peaceful, sleep-promoting environment. 'Even if you don't fall fully asleep, a period of restful stillness can recharge you enough to feel sharper and more energised,' Jules says. 'Dim the lights as bright light confuses your internal clock, and do a short breathing exercise or body scan to calm your system.' We tested 10 sleep aids to see which ones really work By Alice Fuller, Health Features Editor FROM magnesium to meditation, there are hundreds of alleged tricks to help you get a good night's sleep. But which ones really work, and which ones are a waste of time and money? As a team, we put 10 of the most popular to the test. Some had us nodding off within minutes of hitting the hay. Others, not so much. If you're one of the 16million Brits with insomnia or other sleep troubles, here are some products and lifestyle tweaks you might want to try - and the ones you're better off without… ASHWAGANDHA - 5/5 LACTIUM AND LACTOFERRIN - 0/5 BLACKOUT SLEEP MASK - 4/5 INFRARED SAUNA - 3/5 NO BOOZE - 3/5 MEDITATION APPS - 3/5 SLEEPY GIRL MOCKTAIL - 3/5 DIGITAL DETOX - 2/5 WARM FEET - 5/5 SLEEP GOGGLES - 4/5 You can read our full verdict here. In the journal Annals of the New York Academy of Sciences, mindfulness activities like body scans were shown to help improve sleep quality and even reduce some sleep issues. A body scan involves focusing on a spot on your body, such as your right foot, and noticing how it feels or if there is any pain or tension. Then, you move on to another area until you've covered your entire body. By this point, you're hopefully drifting off - or already asleep! On a boat… 7 WHETHER it's a cruise ship, ferry or commuter boat, trying to catch some Zzzs on the water isn't always smooth sailing. 'With long-term motion comes some detriment,' says Joshua. 'Motion sickness has been shown to have negative effects on sleep duration and quality. 'This often creates a vicious cycle, as sleepiness increases the risk of motion-related illness.' The best thing you can do is maintain a consistent sleep schedule, sticking to your wind-down activities like normal to prepare your body for sleep. For me, the bedroom is for sleep and, if the stars align, sex! That's it. No TV, no laptop, no doom-scrolling. Otherwise, your brain won't associate that space with winding down Joshua PiperSleep clinician Avoid using screens before hitting the hay as this can exacerbate the symptoms of motion sickness as your brain is receiving conflicting signals from your eyes and inner ear about movement. But, boat sleeping isn't all bad. Joshua says that the gentle rocking can actually help support sleep. 'Plus, quite often, being at sea means you are governed by natural light, which can have positive effects on sleep as you align more closely to your natural circadian rhythm, aka your body clock,' he adds. 'We also tend to have reduced noise pollution and other environmental disturbances. 'Just make sure everything is tied down!' In your own bed… 7 WE all want to get good sleep at home. While the NHS recommends we get seven to nine hours of sleep each night, half of Brits don't get nearly enough, according to research by YouGov. More than a third (34 per cent) struggled to drift off three or more times a week, and almost half (44 per cent) have called in sick to work because of extreme tiredness, research by Resmed shows. Making your bedroom a sleep sanctuary goes a long way in improving your shut-eye. 'It's about giving your brain the right signals,' Joshua says. 'For me, the bedroom is for sleep and, if the stars align, sex! That's it. No TV, no laptop, no doom-scrolling. 'Otherwise, your brain won't associate that space with winding down.' You also don't need to spend thousands of pounds on blackout blinds or fancy gadgets. 'Start with small steps, like an eye mask, a bit of down time before bed, even dimming the lights,' he adds. 'Stick to the same wake-up time (on weekends too) and get some morning sunlight. 'It's the best natural reset for your body clock.'
Fox News
21-05-2025
- Health
- Fox News
9 weighted blankets that can reduce anxiety and help you sleep better
Weighted blankets are therapeutic and are often used to relieve anxiety and stress and promote better sleep. These heavy blankets, ranging from five to 30 pounds, are "weighted" with materials like plastic pellets or glass beads to achieve their weight. Some of these blankets, like the Bearaby, use the weight of the fabric itself instead of fillers or plastic pellets. The added weight can have a calming effect through deep touch pressure, mimicking the feeling of being hugged or swaddled. You can use these blankets to relieve anxiety. The extra weight is believed to help calm the nervous system, mimicking the feeling of being hugged and promoting a sense of security and relaxation. These blankets can also help with sleep problems like insomnia because they reduce anxiety and promote relaxation. Weighted blankets can help individuals fall asleep faster, stay asleep longer, and experience better overall sleep quality. Choosing the correct weight for your blanket depends on your size. The Sleep Foundation recommends that adults choose a weighted blanket between 5% and 12% of their body weight for the best results. A proper blanket should allow for comfort and movement regardless of weight. Original price: $329 Bearaby's king-sized weighted blanket covers the entire bed so that you can share the calming effects of this beautiful weighted blanket. Bearaby blankets are weighted by their patented yarn. This yarn is layered upon itself to achieve the desired weight. This design also allows for a hand-knitted look and feel, with breathable fabric that encourages air circulation. You can also buy this blanket on Amazon. Original price: $230 Silk & Snow's Hand-Knitted Weighted Blanket is woven with natural cotton for easier care. It's hand-knitted with soft cotton yarns in an open-knit structure, which promotes airflow and prevents overheating. The weight is achieved through the layers of woven cotton and does not use glass or plastic pellets. This Luxome weighted blanket with a removable cover has a cotton interior shell filled with glass beads. The outer cover is made of Minky – a plush, microfiber fabric that feels soft and velvety – and lyocell from bamboo. The inner blanket is often made of 100% cotton percale weave. The Baloo blanket made by Baloo Living is designed to provide a deep pressure touch to melt away stress and anxiety and promote relaxation and better sleep. These blankets are made of eco-friendly and sustainable materials, including 100% cotton, lead-free glass beads, and plastic-free packaging. Original price: $219 Nolah Sleep's chunky knit weighted blanket's breathable open knit is soft and cozy so you can achieve your best sleep. The blanket features 100% polyester jersey-knitted fabric stuffed with breathable 100% polyester filling. This blanket has a tighter weave compared to some of the other knitted blankets on the market, so it looks chunkier. It only comes in cream. Original price: $169 Brooklinen's weighted blanket is made of textured cotton and weighted with a layer of tiny glass beads. It is a high-quality cotton blend that offers a soft, breathable, and comfortable feel. It gets high marks for its even weight distribution. Original price: $179 Casper's weighted blanket is filled with small glass microbeads that are evenly distributed for a comfortable and soothing feeling customers like. This blanket features a 100% cotton cover that is breathable and smooth, which helps regulate temperature. This blanket has three weight options (10, 15, and 20 pounds). Original price: $168 This weighted blanket features a two-toned cover design: one side is a bamboo-based pewter gray, and the other is a dark gray. It is weighted with glass beads to alleviate stress and anxiety, and premium rayon fabric made from bamboo helps keep you feeling cool. For more Deals, visit Original price: $149 The Tempur-Pedic Weighted Blanket is filled with glass beads evenly distributed across the entire body to calm you. It has a plush, washable cover and is available in a modest charcoal grey color and two weights.
New York Post
20-05-2025
- Health
- New York Post
Should you shower in the morning or evening? Microbiologist reveals ‘clear answer'
Are you a sunrise soaper or a bedtime bather? It's the ultimate hygiene debate — and Americans are deeply divided. A 2022 Sleep Foundation survey found that 42% of adults start their day with a refreshing rinse, while 25% wait to wash before hitting the hay. But according to Dr. Primrose Freestone, a senior lecturer in clinical microbiology at the University of Leicester in the UK, there's a 'clear answer' in this slippery showdown when it comes to keeping bacteria, dust mites and other unwelcome bedfellows at bay. Advertisement 4 More Americans shower in the morning than at night, surveys show. lenblr – But, first: What are the benefits of showering? Showering is an essential part of any good hygiene routine, with two-thirds of Americans making it a daily habit. When you shower, you're washing away dirt, sweat and dead skin cells that naturally accumulate on your body. This is crucial for staying clean and stopping the build-up of bacteria, which can lead to infections and body odor. Regular showers also help keep your pores clear, reducing the chances of breakouts and other skin issues. Advertisement Experts say that bathing can do wonders for your mental health, too. Showering can help reduce stress, anxiety and depression by releasing mood-boosting hormones, easing muscle tension and calming the nervous system. Plus, let's be honest, feeling clean and well-groomed can provide a confidence boost, helping enhance overall self-esteem. Soap wars People have strong opinions about the right time to rinse off. Advertisement 4 Fans of morning showers say it helps them wake up and feel energized. larisikstefania – Morning shower loyalists swear it's the best way to wake up and start the day squeaky clean, while nighttime devotees argue that scrubbing off the day's dirt and grime is key to winding down before bed. But there's a surprise player in this debate: your sheets. Advertisement According to Freestone, your body and hair pick up a mixture of pollutants, allergens, sweat and oil throughout the day — which feed bacteria that can disrupt your skin's natural microbiome. Night showerers argue that rinsing off before bed helps remove all that buildup before it ends up on your sheets. But Freestone warned that you'll still sweat overnight — no matter how cool your bedroom is. 'Your skin microbes will then eat the nutrients in that sweat,' Freestone wrote this week in The Conversation. 'This means that by the morning, you'll have both deposited microbes onto your bed sheets and you'll probably also wake up with some BO.' Things get worse if you're not keeping your bedding clean. Dirty sheets can transfer those odor-causing microbes right back onto your freshly scrubbed body while you sleep, she noted. 4 At night, skin cells accumulate in your bed and become food for dust mites. Svitlana – Showering at night also doesn't stop your body from shedding skin. The average person loses about a gram and a half of dead skin cells per day — that's nearly half a teaspoon of flakes — according to Dr. Alok Vij, a dermatologist. 'Any kind of friction will chafe off the outer layer of your skin cells,' he told Cleveland Clinic Health Essentials, 'so, a lot of it is shed when you're making contact with your sheets in your bed at night.' Advertisement Those flakes can build up in your bedding and become a buffet for house dust mites. The microscopic pests feed primarily on dead skin and reproduce rapidly. While they don't bite, their droppings can trigger skin irritation and worsen allergy or asthma symptoms. 'A morning shower suggests your body will be cleaner of night-acquired skin microbes when putting on fresh clothes,' Freestone wrote. 'You'll also start the day with less sweat for odor-producing bacteria to feed on — which will probably help you smell fresher for longer during the day compared to someone who showered at night,' she added. 4 Fans of night showers say it helps them relax before bed. galitskaya – Advertisement At the end of the day, whether you shower in the morning or at night is really a matter of personal preference. But Freestone emphasized that one thing is non-negotiable: regularly cleaning your bedding. The Sleep Foundation recommends washing sheets and pillowcases at least once a week, though you may need to do it more frequently in the warmer months, when you're likely sweating more overnight. For some, washing bedding more often is essential. If you have pets — especially if they share your bed — washing every three or four days is recommended. If you suffer from allergies or asthma, it's worth increasing the frequency to see if it helps alleviate symptoms.
Daily Record
20-05-2025
- Health
- Daily Record
Sleep experts say we should be washing bed sheets more than we think
Many individuals put off washing their bed sheets, as they take up a lot of space in the washing machine and often require higher wash temperatures than other fabrics. However, with each use, bedding accumulates dead skin and dirt that may not be immediately visible. Given that the average person spends nearly a third of their life sleeping, regular washing is crucial for maintaining good sleep hygiene. Experts at the Sleep Foundation suggest that most people do not wash their sheets frequently enough. They state: "Even after a few days, bed sheets can accumulate significant amounts of dirt, dead skin cells, body oils, sweat, and dust mites - including their carcasses and faecal matter." Dust mites multiply rapidly, feeding exclusively on dead skin cells. Tens of thousands of dust mites can inhabit your mattress and bedding at any given time, and washing sheets regularly is the most effective way to eliminate them. The Sleep Foundation recommends that people wash their sheets at least once per week. However, this may need to be increased based on other factors: "Those who share their bed with a pet should clean their sheets every three to four days", urged the sleep experts, reports the Express. Moreover, individuals who experience allergies or night sweats should wash their sheets more frequently. Cleaning enthusiast and author of Live, Laugh, Laundry, Laura Mountford (@Lauracleanaholic) has revealed that hot weather means bedding will become dirtier more quickly. She recommends washing pillowcases, duvet covers and sheets twice weekly during the summertime. Laura remarks that, contrary to what many believe, this task is easier than expected due to the efficacy of modern detergents; high-temperature washes are no longer necessary. She asserts that with high-quality detergents, you can achieve a thorough clean even on cool cycles as low as 20 degrees. If you're still sceptical about washing at such low temperatures, adding a laundry cleanser can help kill bacteria and viruses. While in-wash scent boosters may extend the freshness of laundry, many professionals concur that air-drying your bedding is equally effective and chemical-free. Lenor's team of laundry experts further explains that line-dried linens acquire a distinctive fragrance from the photochemical reaction that occurs as solar rays meet wet fabric. They stated: "Hung outside, the ultraviolet light from the sun kills bacteria effectively in your laundry." How to wash bed sheets No matter the frequency of washing, it's crucial to always consult and adhere to the care instructions found on the label. Generally, bedding should be washed in warm water, avoiding hot water, which can damage delicate fabrics. Use a sheets or normal cycle on your washing machine, and consider a gentle cycle for delicate fabrics like silk or bamboo. Avoid overloading the washer, and wash sheets separately or with similar fabrics to ensure proper cleaning and hygiene.
Daily Record
19-05-2025
- Health
- Daily Record
Exactly how often you should wash bedsheets in summer, according to experts
Some folk love washing the bedsheets and are firmly in the once a week camp when it comes to clean, fresh bedding. For others it's a chore and they might be more likely to leave them on a bit longer to avoid the task. But how often should you be washing them in the summer months when the temperatures are warmer? Experts have waded in on the debate and you probably should be washing your sheets far more often than you think, according to them. And the answer may surprise even those who have a regimented laundry regime for their bedding. Of course, bedding should be washed regularly as every night your sheets, pillows and duvet cover accumulates dead skin and dirt which, although you can't see, makes them unsanitary after a while. Experts at the Sleep Foundation found that the majority of householders don't wash their bedsheets often enough. They said: "Even after a few days, bed sheets can accumulate significant amounts of dirt, dead skin cells, body oils, sweat, and dust mites - including their carcasses and faecal matter," reports The Express. They recommend washing bedding at least once a week to rid it of dust mites which multiply rapidly and feed on dead skin cells. Tens of thousands of dust mites can inhabit your mattress and bedding at any given time, but washing sheets regularly is the most effective way to eliminate them. And if you share your bed with your pet, that frequency should increase. But cleaning enthusiast and author of Live, Laugh, Laundry, Laura Mountford (@Lauracleanaholic), says that hot weather means bedding will inevitably get dirtier faster. In the summer months she suggests washing pillowcases, duvet covers twice a week. Join the Daily Record WhatsApp community! Get the latest news sent straight to your messages by joining our WhatsApp community today. You'll receive daily updates on breaking news as well as the top headlines across Scotland. No one will be able to see who is signed up and no one can send messages except the Daily Record team. All you have to do is click here if you're on mobile, select 'Join Community' and you're in! If you're on a desktop, simply scan the QR code above with your phone and click 'Join Community'. We also treat our community members to special offers, promotions, and adverts from us and our partners. If you don't like our community, you can check out any time you like. To leave our community click on the name at the top of your screen and choose 'exit group'. If you're curious, you can read our Privacy Notice. Laura notes that it is easier than most people think, thanks to the efficiency of modern detergents; there's no longer a need to wash bedding at high temperatures. She says that if you invest in good-quality detergents, they will clean effectively even on cool washes as low as 20 degrees. If you are still dubious about washing bedding at this temperature, it could be worth using a laundry cleanser to kill bacteria and viruses. In-wash scent boosters can prolong the fresh-scent of clean laundry, but many experts agree that drying bedding outdoors is just as effective - and uses no chemicals. Lenor's laundry professionals explain that line-dried clothes have a unique smell, thanks to the photochemical reaction that takes place when solar rays hit wet fabric. They said: "Hung outside, the ultraviolet light from the sun kills bacteria effectively in your laundry." How to wash bed sheets Regardless of how often you wash your bedding, it's important to always read and follow all of the care instructions on the label. First, pre-treat stains, wash your bed sheets separately from other items, and avoid mixing lights, darks, and colours. The Sleep Foundation notes that overcrowding the washing machine can prevent a thorough cleanse. Set the washing machine to the appropriate temperature setting. Use a gentle detergent according to your machine's instructions. Set your machine to a gentle cycle. If you have sensitive skin, consider washing your bed sheets a second time in just water to remove lingering detergent residue. Immediately transfer the bed sheets to the dryer or clothes line to avoid mould growth and odour.
