The Sleep Book Tielle Love Luxury
5 Move ways to sleep better and feel better aside clean eating, sleeping better is now the fastest growing health ambition among UK adults. According to a recent survey, over a third (37%) of adults in the UK say they don’t get enough sleep – more than any other country surveyed – making us some of the worst sleepers in the world. Of course we’ve all experienced the cranky, irritable behaviour that accompanies tiredness, but regular poor sleep can also have an impact on our health. We asked Dr Tim Paget for his top five tips for a better night’s sleep. 1. Eat well What you eat and drink can affect your sleep. Some foods such as fatty, fried or spicy foods can tax or upset the stomach and keep you awake at night. Eat light foods in the evening and avoid stimulants like alcohol or caffeine. And don’t eat or drink alcohol close to bedtime! 2. Adopt a routine Bedtime routines aren’t just for kids. Have a regular bedtime that will fit with your body’s internal clock and its daily variations in temperature and cortisol levels. Unwind before bed with a daily routine such as a relaxing drink, meditating – even writing down worries and reminders for the next day so they don’t plague you at night.
3. Meditate for sleep Studies show that by paying attention to the present through mindful practices we can cultivate position emotions which in turn help us sleep. Before bed, foster mindfulness with a simple meditation exercise by taking a long, deep breath in through the nose, then slowly releasing the air through the mouth. Far from being for monks and hippies, meditation is widely used by the world’s most successful people. 4. Avoid alcohol Drinking alcohol may induce sleep but it can radically reduce the quality of sleep. Aside from being a diuretic and making you prone to nighttime toilet trips, studies show it affect reduce rapid eye movement (REM) sleep, an important regular part of the sleep cycle, during the course of the night. Drinking also relaxes the muscles in your throat leading to snoring and so wakefulness. 5. Switch off Modern devices such as phones and energy saving light bulbs emit blue light which can interfere with the sleep-inducing hormone melatonin and trick our bodies into thinking it’s time to be up and about. To maintain your sleep pattern, dim the lights and implement a techno-curfew an hour before bedtime. You may also want to turn your clock away from you to stop obsessing about time. Dr Tim Paget is a physician and coach. He believes taking time for your physical and mental wellbeing is an essential ingredient in personal success and happiness. The Sleep Book 9
- Page 1 and 2: THE BOOK
- Page 3 and 4: At Tielle, we are committed to maki
- Page 5 and 6: Joe Molloy FOUNDING DIRECTOR, TRADE
- Page 7: Emma Hooton TIELLE INTERIORS EXPERT
- Page 11 and 12: poor quality bedding can disrupt yo
- Page 13 and 14: 4. Topper Problem: A topper that di
- Page 15: Colour and texture The key to a ser
- Page 19 and 20: Shop the look Snow Fox Throw Cool a
- Page 21 and 22: Shop the look Classic Hotel 300tc T
- Page 23 and 24: Shop the look Smooth and Silky 600t
- Page 25 and 26: Shop the look Soft and strong 400tc
- Page 27 and 28: Our top 5 tips for getting choosing
- Page 29 and 30: Myth 3 Fabric softener fluffs up to
- Page 31 and 32: 100% of our feather & down is a by-
5<br />
Move<br />
ways to sleep better<br />
and feel better<br />
aside clean eating, sleeping better is now<br />
the fastest growing health ambition among UK<br />
adults. According to a recent survey, over a third<br />
(37%) of adults in the UK say they don’t get<br />
enough sleep – more than any other country<br />
surveyed – making us some of the worst sleepers<br />
in the world.<br />
Of course we’ve all experienced the cranky,<br />
irritable behaviour that accompanies tiredness,<br />
but regular poor sleep can also have an impact<br />
on our health. We asked Dr Tim Paget for his top<br />
five tips for a better night’s sleep.<br />
1. Eat well<br />
What you eat and drink<br />
can affect your sleep.<br />
Some foods such as<br />
fatty, fried or spicy foods<br />
can tax or upset the<br />
stomach and keep you<br />
awake at night. Eat light<br />
foods in the evening<br />
and avoid stimulants like<br />
alcohol or caffeine. And<br />
don’t eat or drink alcohol<br />
close to bedtime!<br />
2. Adopt a routine<br />
Bedtime routines aren’t just for kids. Have a regular<br />
bedtime that will fit with your body’s internal clock<br />
and its daily variations in temperature and cortisol<br />
levels. Unwind before<br />
bed with a daily routine<br />
such as a relaxing<br />
drink, meditating –<br />
even writing down<br />
worries and reminders<br />
for the next day so<br />
they don’t plague you<br />
at night.
Change language