The Benefits Of 43 Minutes Of Extra Sleep

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The NHS recommends anywhere between six and nine hours of sleep a night for adults. Most of us aim for somewhere between seven and eight. While it goes without saying that regularly getting less than six hours of shut-eye a night can leave you feeling bleary eyed, tired and grouchy the next day, there could be other benefits to getting more sleep.

New research from Penn University found that getting 43 minutes of extra sleep has the potential to not only ensure you feel less sleepy the following day, but could also help lower blood pressure. The two week study focused on 53 students. They were deemed the best candidates as it’s thought that over a third of young adults get less than seven hours of sleep a night. The students were asked to wear wrist sensors to monitor their sleep patterns and were tasked with trying to squeeze in an extra hour of sleep every day. Researchers concluded that 43 minutes was the sweet spot in terms of maximising the health benefits, as well as being realistic to fit into busy schedules.

While the results could be more prominent in this age group compared to older generations considering the lower levels of sleep to begin with, it is yet another study highlighting the importance of slowing down and prioritising sleep. As the festive season begins it’s definitely something to keep in mind as your schedule begins to fill up. And for those who struggle to get their forty winks, there are a few things that could help.

How to get more sleep

Sleep is big business – in fact, in the US the market is estimated to be worth $28.6 billion – and unsurprisingly there are plenty of products that promise to help you get more. While some products can make a notable difference, it’s important to look at your lifestyle as a whole if you are someone who rarely gets the full eight hours. Reducing your stress levels, sticking to a regular routine and cutting back on sugar and alcohol are some of the key changes that can help.

Set the scene: There’s a reason why This Works Deep Sleep Pillow Spray is a bestseller, the clever blend has been shown to help speed up the time it takes you to fall asleep. Simply mist your pillow just before you hit the hay and take a couple of deep breaths. It won’t be instant, but you should drift off more easily than usual. It also helps to block out any natural light in your bedroom, keep the temperature below 21°C and ban any screens and blue light.

Top-up essential minerals: Magnesium is a key mineral and is especially important when it comes to sleep as it helps us to relax. Magnesium deficiencies are surprisingly common and a lot of us can benefit from taking a magnesium supplement regularly. However, it’s thought that bathing in the mineral is one of the best ways to absorb it. Better You’s Magnesium Oil Original Flakes are particularly effective because it contains magnesium chloride, which is easier for your body to absorb.

Sleep aides: There are plenty of sleep specific supplements to help you unwind, relax and drift off. There are two that Shabir recommends time and time again, InsoZia by Viva Nutraceuticals and Viridian’s Cherry Night. The former is a blend of herbal extracts which help to regulate your sleep patterns and calm a whirling mind, while Cherry Night is a natural source of melatonin (sleep hormone) that you mix into milk or water and drink just before bed.

Can A Full Moon Really Affect Your Health?

full moon

Whether you’re someone who reads their horoscopes every week religiously or you dismiss them as vague captions that could be interpreted in hundreds of ways, there can be no denying that astrology is becoming increasingly popular. With a full moon on 14th September, you can expect plenty of full moon rituals and astrological predictions to fill your newsfeeds. For those who don’t keep up-to-date with the position of the moon, we’re in the midst of Virgo season and the full moon, also known as the Harvest Moon, falls in the sign of Pisces this month. According to astrologers, it’s the time to refine your organisational skills and put plans into action.  

While you could write this off as gobbledygook, it might interest you that the scientific world has been exploring how the lunar cycle affects our health for years. Admittedly the studies have been small and few and far between, but there is enough to continue the research and attempt to separate the science from the folklore. 

Are menstrual and lunar cycles linked?

With both moon and menstrual cycles lasting around 28 days, it’s easy to see why the two have been linked in the past. ‘Mooning’ is still a term used by some when they’re on their period and there are apps that will track your menstrual cycle along side the moon’s. A tiny study in 2005 found that women who ovulated during the full moon and fell pregnant at this time were more likely to have sons. However, the concept of aligning your menstrual cycle with the moon’s is tricky as lifestyle, genetics and hormones play key roles. 

Can a full moon affect our mood?

For years there have been whisperings of the full moon altering people’s moods. A three-month psychological study of 1,200 inmates at Armley jail in Leeds in 1998 found that the number of violent incidents spiked during the days either side of a full moon.

Ten years ago a study monitored the amount of patients admitted to the Psychiatric Emergency Care Centre at Calvary Mater Newcastle in Australia. Out of the 91 patients with violent and acute behavioural disturbance, 21 occurred during the full moon, which equated to twice as many compared to other lunar phases. Two year prior to this, the police force in Brighton employed extra officers during full moons after they carried out research which found there was a rise in violent incidents.

Before you get carried away and start to fret about your mood dipping and anger levels rising this weekend, it’s important to note that all of these studies were very small and more recent research by the Eastern Ontario Research Institute ruled out any impact on behaviour. The study focused on the effects a full moon had on the behaviour and sleep patterns of 5812 children from five continents over the course of two months and concluded that it had no impact on the former.  

“Our study provides compelling evidence that the moon does not seem to influence people’s behavior,”  said the study leader, Dr. Jean-Philippe Chaput. The only significant finding was the 1% sleep alteration in full moon.”

What about our sleep patterns?

Dr Chaput isn’t alone in his findings. The most credible study on sleep and lunar phases took place in 2013 and suggested that the amount of deep sleep we get each night can drop by around 30 percent at the time of a full moon. According to the University of Basel in 2013, not only does it take five minutes longer to drift off, but we can lose up to 20 minutes of sleep a night. Interestingly, the study ruled out the effect of light causing the sleep disruption by asking participants to sleep in a windowless room. They did note a drop in melatonin levels around the time of a full moon, which would explain why you might find it harder to fall asleep but not why to dip in levels occurs. 

However, at least come the next full moon you can ensure you don’t miss any sleep by incorporating Cherry Night by Viridian into your evening routine. Cherries can help top-up your melatonin levels and help you to drift off regardless of the position of the moon.

The Reason You Might Not Be Having Enough Sex

Separate Rooms

We’re in the midst of National Stop Snoring Week. Yes, there really is such a thing. Snoring is a big issue for a lot of couples. A recent study by Ginger Research found that almost three quarters of Brits have a partner who snores in bed, with 45% claiming to be regularly woken by the sound, and over a third having been forced to wake their other halves up in the night because of their noisy sleeping. Read More…

How To Ease Your Sleep Problem

Sleep Problems

It’s rare for a week to go by without sleep, or our lack of, hitting the headlines. In 2019 so far, fresh research has already revealed that getting the right amount of sleep can reduce the intensity that we feel pain the following day and reduce your risk of developing heart disease. But, studies have also suggested that not getting enough could leave you more open to infections and more likely to develop Alzheimer’s disease. Read More…

How Does Sleep Affect Your Skin?

sleepskin

According to new research, the average Brit regularly survives on less than six hours of sleep a night. Most of us are well-versed with the implications of not getting sufficient sleep, including daytime fatigue, irritability and a shorter concentration span. Studies have also solidified the link the between a lack of sleep and weight gain. The impact on our skin is rarely talked about. Read More…

Shabir And Trinny On Sleep

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Sleep is a huge topic and with new research suggesting that the average Brit regularly survives on less than six hours of sleep a night and catching up, it’s safe to say that it’s an issue that we have all struggled with at some point or another. In their latest live video, Trinny and Shabir discussed the most common sleep problems and the natural remedies that could help alleviate them. Read More…