How Much Sleep Should We Be Getting?

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Eight has always been deemed as the magic number when it comes to the amount of hours we’re supposed to sleep each night. Yet most experts cast the net wider and suggest anywhere between seven and nine hours will ensure you look and feel good. While some of us are lucky to get six hours of shut-eye a night during the week, earlier this year scientists revealed that you can catch up on lost sleep by pressing snooze at the weekend.

But, before you get carried away and whittle away your Saturday morning in bed, this week a new study revealed that you don’t need as much sleep as you think. According to new research presented at the ESC Congress, between six to eight hours of sleep is the healthiest amount necessary to ward off heart disease and strokes.

The study found that those who had less than six hours of sleep were 11% more likely to develop coronary issues, while those who got more than eight hours were 33% more likely.

Author of the study, Dr Fountas said: “Our findings suggest that too much or too little sleep may be bad for the heart. More research is needed to clarify exactly why, but we do know that sleep influences biological processes like glucose metabolism, blood pressure, and inflammation — all of which have an impact on cardiovascular disease.”

So, how can you ensure you get the right amount of sleep regularly? Here’s some helpful tips…

How can you get a better night’s sleep?

First and foremost, stop worrying about the amount of sleep you’re getting. The more you stress about it, the less likely you are to drift off. If you struggle to switch off and stop your mind from whirling, we recommend taking Magnolia Rhodiola Complex. It’s a natural remedy to help reduce anxiety and relax your mind.

Other tricks, such as keeping your bedroom cool and banning any digital devices at least an hour before you go to bed can also help. Upping your magnesium levels will also help. Despite being a key mineral, a lot of us are deficient in magnesium, which can affect our mood, energy levels and sleep patterns. The best way to absorb magnesium is by taking a bath with flakes. If you don’t have a bath, try Better You’s Magnesium Sleep Lotion and massage it into your feet before bed.

What are the best natural remedies for a good night’s sleep?

Shabir has written several pieces on Cherry Night by Viridian and regularly recommends it for the simple fact that it works. Cherries are a natural source of melatonin, the sleep hormone, and the lightly flavoured powder helps to top up your natural levels over time. You do need to persevere with this supplement though as it takes at least two weeks to feel the benefits.

If you prefer taking a capsule, try Sleep Tight by World Organic. It has a blend of magnesium, magnolia and tart cherries to help you relax, unwind and drift off. You just need to take two capsules an hour before bed.

What if you’re getting too much sleep?

When it comes to sleep the focus is often on not getting enough, but there are some people who feel like they can sleep forever and yet still wake up feeling groggy and tired. “This is often because you have too much cortisol, the stress hormone,” says Shabir. It’s worthwhile taking Magnolia Rhodiola, or looking into adaptogens, which help to reduce stress and boost your energy levels. “Moringa helps increase resistance to stress, whether this stressor is physical, chemical or biological,” says Shabir. “It also helps to bring the body back into balance no matter where the stress is coming from and it does not interfere with the body’s normal functions.”

Adding a couple of spoonfuls of Moringa Green Superleaf Powder to your morning juice or smoothie will help you feel a little more energised. And, you can sprinkle it on your salad or mix it into your soup to recharge throughout the day too.

Why You Should Press The Snooze Button

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For years we’ve been told that the key to a healthy sleep pattern is to stick to a routine. If you’re a 6.30am riser during the week, you should stick to the same clock at the weekend. New research this week suggests that using the extra time on your days off to catch up on lost sleep could be more beneficial in the long run. Read More…

Do You Live In The Most Stressed Out City?

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It is highly likely that at one point or another this week you will feel ‘stressed’. If you’re a male salesperson living in Cardiff your chances are even higher. According to Perkbox, an employee benefit scheme company, the Welsh capital topped the chart with 70 percent of workers saying they’re stressed. Wolverhampton was a close second, followed by London, Coventry and Liverpool.

Around 70 percent of men feel stressed at work, with those aged between 25-34 being the most likely to suffer with work-related stress, compared to one in three women. Finance topped the list in terms of most stressful industries, followed by national and local government and the health sector, while those working in sales and HR departments are likely to bear the brunt. Read More…

Signs and Symptoms of Sleep Loss

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There are a number of life aspects that we all need to be careful about in order to stay healthy. Eating a healthy diet and incorporating some form of exercise are essential, but sleep is equally important. A good night’s rest has many implications beyond just making you feel refreshed. Insufficient sleep usually makes us irritable and more likely to suffer from anxiety. Additionally, a lack of sleep is implicated in heart disease and weight gain.

Summer can be a very difficult season for sleep. During the summer months, there is more light later in the day and your body rhythm needs to shift accordingly. Light signals your body what time of the day it is. If it is bright late at night, this can push your rhythm back. If you normally go to bed at 10 pm then due to brighter light during summer your body thinks it is earlier, thus it will take some time to adjust.

There are many other problems that can disturb sleep patterns during the summer months. Allergies can be a big problem because there are many sufferers of hay fever who simply cannot get sufficient sleep during the night time due to blocked noses and breathing difficulties. Read More…

Are You Getting Sufficient Sleep?

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Getting a good night’s sleep is one of the most important aspects of health. Like many things in life, we still do not understand why we sleep and yet just know that it is important. Many people have theorised that the purpose of sleep is to physically rest, rejuvenate and repair. However, increasingly research seems to point to the fact that when we sleep naturally, our brain is not dormant and actually reviews and processes all the information gathered during the day, some of which we discard and some of which we store into memory.

How much sleep do we need?

Although there is not a rule of thumb for the duration of sleep, it is generally accepted that most adults should get between seven and eight hours, whilst nine hours seems to be the average requirement for teenagers. Almost everyone occasionally suffers from short term insomnia for diverse reasons such as physical overload, stress, jet lag, anxiety and perhaps even a change in diet. We all know that when we don’t get enough sleep, it affects our performance and wellbeing the next day. Read More…