Are you getting enough sleep?
Have you heard about the latest trend, ‘Clean Sleeping’?
This is a trend not to be ignored! Gwyneth Paltrow is a huge ambassador of this new way of living, saying that sleep plays a powerful role in determining appetite and energy levels throughout the day. She explains that her nutritionlist has told her that poor sleep quality unsettles the metabolism and hormones which can lead to weight gain, bad moods, brain fog as well as serious health concerns such as inflammation and reduced immunity (which can increase your risk of chronic disease).
Research in the UK by Silentnight found that 25% of Brits only sleep 5 hours or less a night! Which is a huge 2 more hours less than the national recommended average.
Why is it called ‘Clean’ sleep though?
Silentnight’s sleep expert explained that everything which we do during the day and every choice we make affects the purity of our sleep. Clean sleep is simply sleep which is ‘unmuddied’ by the events and noise of the day. When we wake from a ‘Clean’ sleep, we feel refreshed, invigorated and ready for the day ahead. She went on to say that it isn’t the hours you spend in bed which count but the quality of sleep which you actually get which matters. It is important to hit the rejuvenating depths which enable complete restoration of the mind and body. If you can get ‘Clean sleep’ for 7-10 days you should start to feel different – you will sleep deeper and you will feel more awake and energised. Consistently getting a good night’s sleep is essential for physical and mental health – it lowers stress levels and ensures your mind stays sharp and able to process information and react accordingly.
Here are some tips for achieving a ‘Clean’ night’s sleep –
Whilst drinking your recommended 2 litres of water a day, try adding an alkaline ingredient such as a squeeze of lime and a pinch of sea salt. (Dr Stringer does this every morning already!). Hydrating with alkaline water helps our body work to its optimal – assisting it to transmit messages properly and enable our physiological processes to work, which promotes good, restorative sleep.
Try to get outside during the day to do some exercise! Get your blood pumping and heart rate up. This will help you feel physically tired later on, not just mentally.
Try to have four early nights a week. The hours pre midnight are the most important when it comes to ‘Clean Sleeping’. They are the most restorative hours. The body heals during these hours. Even if you get a lot of hours in before you wake, going to bed late is likely to leave a large amount of your sleep highly inefficient. Try to go to bed around 10.30pm for four nights a week – this will allow your body to access that vital 90 minute phase of sleep before midnight!
Avoid alcohol before bed – alcohol is a stimulant, like caffeine.
Try and cut the caffeine – which may sound obvious! What most people don’t realise is that caffeine has a ‘half-life’. The half-life of caffeine is 5 hours – which means that if you drink a coffee at 5pm you still have half of the amount of caffeine in your system at 10pm. You probably won’t still be feeling energised at 10pm but it is still in your blood stream – so much so that it will affect the quality of sleep you will get that night.
Ban the phone from the bedroom – when we get an alert on our phone, even if it something insignificant, our brain responds to it. We often continue to look at our phones, mindlessly following links and waking up our brain even more! I appreciate it may be a tough habit to break but if you are serious about clean sleep, do not look at your phone an hour before you go to bed. Perhaps invest in a funky new alarm clock?
Invest in some decent, comfortable bedding – which includes a good, supportive mattress and pillows. Also, treat yourself to some nice bed linen – anything to make your sleep more enjoyable!
Let us know how you feel after trying these tips! Can’t wait to hear your feedback.