THE GREENHOUSE WITH GILL GAUNTLETT. Your DIY and gardening questions Saturday mornings from SLEEP FACTSHEET

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THE GREENHOUSE WITH GILL GAUNTLETT Your DIY and gardening questions Saturday mornings from 11.00 00am to 2.

1 THE GREENHOUSE WITH GILL GAUNTLETT Your DIY and gardening questions Saturday mornings from am to pm SLEEP FACTSHEET Snoring Snoring may be a bit of a joke to some, but for millions of people across the country it disturbs their sleep every night. According to the British Snoring and Sleep Apnoea Association, every night an estimated 15 million snorers in the UK disturb the slumber of their bed partner and other family members with noise levels reaching in excess of 90dB (that s around the same noise level as a lawnmower, and only 10dB less than a chain saw or pneumatic drill!). In some cases, loud snoring is a sign of a breathing disorder called sleep apnoea, whereby the sufferer frequently stops breathing when they are sleeping. If you are concerned that you may have sleep apnoea, we suggest that you seek medical advice.

2 Learn to sleep on your side - studies have found that individuals who sleep on their backs are more likely to snore than those who sleep on their sides. Try sleeping on a firmer pillow - a pillow that's too soft can exacerbate snoring. Avoid smoking, drinking alcohol and overeating before bedtime as these can worsen snoring. If you are very overweight, losing some weight will often reduce snoring. Dust Mite Allergy Allergies are one of the biggest contributors to lack of sleep. They can cause you to wake throughout the night and leave you feeling tired and lethargic, draining your immune system and making your body less able to deal with your allergy. If you wake up feeling wheezy, groggy, or with a running or blocked nose, then you may be allergic to dust mites or the enzymes released in their droppings.

3 The best treatment is avoidance of dust mites. Try our top tips for turning your bedroom into a dust mite free zone: Use anti-allergy sleeping products to prevent dust mite colonisation. Keep your bed and bedroom as clean and hygienic as possible. Dust mites love warm, moist climates so reduce humidity in your bedroom by allowing lots of dry air to pass through it. Dust mites hate light and cold air so let your bed air for a while before making it each day. Chemical Allergy Allergies are one of the biggest contributors to lack of sleep. They can cause you to wake throughout the night and leave you feeling tired and lethargic, draining your immune system and making your body less able to deal with your allergy. Treatment

4 The best treatment is avoidance of the chemicals. This can be difficult as we are often unknowingly exposed to chemicals in our daily life, for example in our beds, mattresses and bedding. We recommend choosing sleep products (bed, mattress, duvet, pillows, bedding and nightwear) that are organic and /or chemical free. Skin Condition / Eczema Eczema and other skin conditions can cause you to wake intermittently throughout the night due to your itchy skin, disrupting your sleep. Choose your bed, mattress, bedding and nightwear carefully to ensure that they do not aggravate your skin condition. Skin conditions are often aggravated when the skin becomes hot and cannot breathe, so avoid overheating in bed at night. See our Overheating in Bed factsheet for top tips on staying cool throughout the night.

5 Stress / Anxiety /Intermittent Insomnia Stress and anxiety are common causes of sleep problems. They keep you alert and awake, making it difficult to drop off to sleep and stay asleep throughout the night. Wind down before bedtime - do something you find peaceful and relaxing in the evening to help calm your mind. Try taking a warm bath before bed. Try breathing techniques that have you breathing from your stomach not your chest. Breathe slowly to lower your heart rate. If your mind is racing, try writing down your thoughts and worries. Can t Get Up In The Morning

6 Getting out of bed in the morning can be difficult, especially on dark mornings or if you ve had a bad night s sleep. Try to stick to a sleep schedule condition your brain by going to bed at approximately the same time every night and getting up at the same time every morning. Avoid caffeine, alcohol and tobacco close to bedtime as these may disrupt your sleep, making it harder to get up the next day. Waking naturally by light can help you to wake up faster and give you more energy for the day ahead. Try leaving your bedroom curtains slightly open during the summer months. Seasonal Adjustment Disorder (SAD) Most of us have probably experienced the winter blues from time to time, but for those who suffer from Seasonal Adjustment Disorder ( SAD ) the winter months can cause debilitating depression. It is believed that sufferers of SAD or the winter blues react adversely to the reduced amount of

7 sunlight in the winter months. Sufferers of SAD often find themselves sleeping more in the winter than normal, struggling to get out of bed in the morning and feeling sleepy in the daytime. The solution SAD can often be effectively treated with light therapy. Back / Neck Problems Back and neck problems or pain make sleeping uncomfortable and difficult, resulting in broken sleep. If you haven t already seen a doctor about your back / neck problems, do so! Also, consider the tips below. Your sleeping position could be making your back / neck problems worse. The best sleeping position for back and neck pain sufferers is usually on your side with your knees bent. Sleeping on the wrong mattress or an old, saggy mattress can cause or worsen back problems by creating poor sleeping posture, so make sure that your mattress is comfortable and suitable for you.

8 Keep your head, neck and back aligned as straight as possible with the correct pillow(s). The general rule is that the wider your back is, the deeper your pillow needs to be in order to keep your head, neck and spine aligned. Keep your neck and shoulders warm whilst sleeping and try to keep out of draughts to avoid waking up with neck ache or stiffness. Too Cold in Bed? Being too cold in bed can make it difficult to fall asleep and can disrupt your sleep by causing you to wake up in the night. Body temperature drops during the night, so have an extra blanket or warmer night clothes nearby to put on if you wake up feeling cold. Experiment with different room temperatures to find one that works best for you. The ideal temperature for a good night s sleep is believed to be around 16 18ºC, but this will vary between individuals.

9 Keep cosy by snuggling up to your bed-mate if you have one.

Let s Sleep On It. Session Overview. Let s Sleep On It. Welcome and Introductions Presenter: Rita Piper, VP of Wellness

Let s Sleep On It. Session Overview. Let s Sleep On It. Welcome and Introductions Presenter: Rita Piper, VP of Wellness Let s Sleep On It Let s Sleep On It Welcome and Introductions Presenter: Rita Piper, VP of Wellness Session Overview Why Sleep is so Important Types of Sleep Common Sleep Disruptors Sleep Disorders Tips