Sleep Gadgets

I'm not sure what you're like, but I know that in my quest for a perfect night's sleep I tied out a few gadgets and gimmicks in the hope that they worked.
Most of them did not.

It's a minefield out there, trying to distinguish the hype from the truth and the fact that, as more and more people are reporting that they are sleep deprived, it is becoming a big business sector with many brands jumping on the bandwagon.

These are a few things that I have tried over the years, the list is not exhaustive and are only my feelings, but it would be good to start a discussion. I have not included herbal or alternative medication in this post.

Mattress - There is now a plethora of mattress types out there, all proclaiming to help you get a good night's sleep. They are a huge investment so which one do you choose?
The general advice is to replace them every 10 years and I would support this. In my backpacking days I slept on many a poor quality mattress and had a poor night's sleep. Sagging springs do not support the body and therefore will decrease the quality of your sleep.
As for the style of mattress - this is more a personal choice. A good bed showroom will let you lie on the mattresses and try them out. What is comfortable for one is not for another. If you are a couple that prefer different mattresses then look into getting the style where two different types can be zipped together. I personally find the foam mattresses very hot yet others swear by them. Take your time and try different shops and styles till you find one you like, do not be rushed into buying the first you come across.
Be wary of internet bargains - you can not try them out, what may seem like a good price may result in a low quality mattress. Also be wary of second hand, not only do you not know how old they are, they will have been 'shaped' by someone else's sleeping style. Also there are reports of bed bug infestations spreading through the use of second hand beds and furniture.
I have had a good quality orthopedic mattresses for a long while, it cost more than the basic mattress but was not overly expensive.

Pillows - again this is very much an area defined by personal preferences. I have been converted to the contoured pillows that give you neck support. I started using one because of a lot of tension in my upper back, I found it a little odd at first but now find it difficult to sleep with out one and end up bunching a 'normal' pillow under my neck to recreate the feeling of support.
Fortunately pillows are not as expensive as mattresses so a little trial and error will not cost the earth. Good bed shops will also have different pillows that you can try.

Magnets - A few years ago there was some hype around using magnets in pillows and on undersheets to help improve your sleep. I invested in a small sheet to try it out. I could feel a difference in my circulation (it improved that) but it did not really improve the quality of my sleep.
Magnetic therapy is also claimed to help those with arthritic and joint pain, and of course pain can stop you sleeping well and is a well know cause of insomnia. If you were in this category and wanted to try magnetic therapy, perhaps try a wristband to see if there is any improvement before making larger investments. Also look out for money back guarantees.

Massage machines - again there are certain types of massage machines on the market that claim t help improve sleep quality. The benefits they offer can be debateable. If you are stressed then yes, having a massage can help you relax and then sleep better, so they can help in the treatment of sleep problems rather than effectively cure them.

Sleep monitors - there has often been a huge difference in the amount of sleep that people think they get and the amount of sleep they do get. Traditional methods to show this have mainly revolved around keeping a sleep diary or going to a sleep centre and being 'wired up' for the night. Recently, with the improvement in technology there are some sleep monitors that you can buy and use at home. These, however do not always give accurate results with people reporting that the monitor bands slip off during the night, or register periods of inactivity as sleep, when the users report they were awake but just not moving. Also these monitors just record the amount of sleep you get, they do not improve the quality or length of sleep.

White noise/sound machines - these play background noises and music to either block out other noises or to provide a constant noise to help you fall asleep. I have to say that sometimes I have listened to music or meditations before going to sleep as this helps switch of a racing brain, though have not needed a special machine to help me do this. If you are sharing your bed then it is possible to buy headbands with inbuilt speakers and pillows that you can plug your ipod into so that your partner is not disturbed. If listening to music helps you sleep, it maybe worth checking these out.
If you want to see if white noise could help you sleep, then try running a small electric fan in your room to see if that helps before investing in a special machine.

After many years of trying different approaches, and finding some that helped a little or not at all, the only one that worked long term was following a structured behavioural therapy approach to actually retrain my body in the art of falling asleep and staying sleep. It was an effort at first but it was only for a few weeks and the benefits have been longer lasting than anything else I have tried. 

Too hot or too cold to sleep?

A sudden dip in the temperatures across Europe and a snowfall last night and it seems like the right time to write this post.

I woke up in the middle of the night the other night and couldn't get back to sleep for a while. I then realised that I was slightly cold. I didn't feel cold in that I was shivering, or my hands and feet were like ice blocks, but just slightly cold. I pulled a blanket on top of my duvet and was asleep within 10 minutes, just that little bit of extra warmth making the difference.

There is a very narrow range for an optimum temperature in the sleep environment for humans, which is between 18 and 22°c (65 - 72°F). The body temperature dips at night to allow sleep and so being in a cooler environment helps the body achieve this. However if it is too cold, then your body is working to warm you up and therefore makes it difficult to sleep.
I was brought up in a home were central heating was sparsely used, so prefer a cooler sleep environment. I find it difficult sleeping in houses were there is 24 hour heating (which happens a lot in Europe with communal heating for a block of flats).
Of course if you were brought up or live in a warmer environment/climate you become used to higher temperatures, but when temperatures fluctuate over the year, you need to try and keep the bedroom temperature as steady as possible.

Here are some good sleep hygiene practices for the different seasons -

In Winter
- keep the thermostat cooler in the bedrooms (radiator thermostats help with this) or turn the temperature down half an hour before going to bed.
- try experimenting with layering - using different tog duvets and blankets as well as warmer bedclothes, pyjamas and bedsocks!
- when your partner has different needs, try using separate duvets or perhaps sharing a duvet and one partner having a light blanket over them as well.

In Summer
- keep the room as cool as possible during the day, closing the curtains to keep out the sun, blackout blinds etc.
- use a fan to keep the air circulating and put a container of frozen water in front of a fan
- avoid memory foam pillows as these can heat up the body.
- turn off or remove all unnecessary equipment, as these can heat up a room, even incandescent lightbulbs can heat up a room!
- if you use it, check the air-con is not too low, as too much of a drop can make it too cold to sleep.

Here in France the temperature can fluctuate between overnight lows of -12°C to overnight highs of 35°C, so over the year I employ many different techniques to try and maintain the best sleeping environment, in winter I have a fleecy undersheet, high tog duvet, blanket and sometimes a hot water bottle. This all gradually reduces to a sheet and fan in the high Summer.

If you're not sleeping too well then take a look at the temperature in your sleep environment and see if there anything you can change to get a better night's sleep.

Sweet dreams!

More pillow talk!

Last week we looked at different pillow types and how, depending on your sleep style, they can help improve the quality of your sleep.
This week we'll be taking a peek inside your pillows and see what they are made of!

The allergy debate - it has been recomended that allergy sufferers avoid down and feather pillows, but I would suggest that you experiment with this. An old boyfriend had terrible asthma and had synthetic bedding - which I always found uncomfortable to sleep with, but he never had any problems sleeping with my bedding (a combination of feather and down pillows and duvet). If you have an allergy then you tend to have very specific triggers and if feathers and down set of your allergies then there are plenty of alternatives.

Feather and down have traditionally been used in pillows. They provide plenty of loft and support and allow for good airflow in the pillow. They can be squashed and reshaped easily to provide support where you want it. They do however, lose feathers and support over time. They are easily washed and dried.

Synthetic pillows - this has long been the alternative of choice for allergy sufferers as they are a low allergen risk, easily washable and can be quite cheap. They are available in different lofts and supports, so you can chose one that will help support your head. They are less easy to mold and shape and can bunch in places after a few washes. You do get what you pay for and cheaper pillows will not last as long.

Memory Foam - as Memory foam becomes cheaper to make it is becoming a more viable option for bedding, but you need to do your research to pick the pillow that is right for you. Too dense a foam and it can stop providing support and block air circulation around your head causing you to sweat more. There are also some poor quality, cheap brands on sale. This can be a good option for those who have neck and shoulder pain as you nestle into the foam as it molds into your shape.

Cotton filling - this is making a come back as it used to be a traditional filling choice and is now popular with those looking for a more organic lifestyle. It has a natural breathing ability and can help keep you cooler on hot nights. Over time the filling can become more compact and harder to sleep on.

Wool filling - Not only is wool light and fluffy as a pillow filler it also has a natural wicking ability taking moisture away from your head when you sleep and keeping you cool. This wicking ability also makes it an unsuitable environment for dust mites, so is a good choice for an allergy sufferer.

Natural latex - You can get 3 different types of pillow, one with a firm central support, one that is contoured and one that is shredded (mimicking a down pillow). Natural latex is flexible, provides good support and lasts a long time. It also  absorbs moisture, regulates heat, circulates air and so inhibits the growth of mould and mildew. It is also a natural dust mite repellent.

Buckwheat and millet - these have been used in Asia for long time. The grains move around in the pillow, cradling your head and neck, so providing support as you move around during your sleep. They can be noisy and so are often used as an inner filling with an outer filling of cotton or wool.

These have been a few suggestions, if you know of any others that have really helped improve your sleep, then please feel free to comment below!

Sweet Dreams.

Pillow Talk!

Did you know that you should replace your pillows every two to three years? Nope, me neither! I was looking into this the other day and there seems to be quite an online debate about this, but the general rule of thumb seems to be that if it's not giving you support then it should go. It also seems that synthetic pillows wear out more quickly than feather ones.

In order to stop those pesky little dust mites taking over, then they should be washed and tumbled dried every few months and special pillow protectors will also help cut down on allergens and mites as well as extend the life of your pillows.

If you are looking at replacing your pillows then what sort should you go for? It seems that there is a type for every kind of sleeper. Even hotels are getting in on the act these days and have pillow menus for you to choose from. It is important to get a pillow that meets your needs as something as simple as giving your head and neck the correct support will help improve your sleep.

This week I'll look at different pillow shapes and next week we can look at different fillings, to help you choose the correct pillow for you.

Traditional rectangular pillows
These pillows suit a lot of people. You should check how firm and how high it is, if it is too high and has no give it will distort your neck and be uncomfortable to sleep on. If you sleep on your front, you should choose a thin pillow (you may even not need a pillow at all). Natural fillings can be pushed and molded to provide support where you need it.

Contoured rectangular pillows
I changed to one of these a few years ago and really miss it if I am traveling! These tend to cradle the head by having a dip in the middle and a high edge to support the neck. These suit people who sleep on their sides or back and ensure the spine is in alignment all the way through the neck and down the back. They do come with different fillings providing firm to medium support.

V shaped pillows
These offer great support if you need to sleep in a more upright position and can help aid sleep if you have a chest complaint or acid reflux. They are also popular amongst pregnant and breast feeding women.

Bolster pillows

These are long thin tubes that come in various lengths and fillings. They can be molded around your body and support you in a variety of ways. They are a classic means of supporting the neck but can also be used by a side sleeper, being tucked between the knees (to stop them rubbing), and by pregnant women (supporting the abdomen). If you sleep on your back, then a smaller one can be used tucked under your knees to relieve pressure on the back.
My friend used one when on holiday in Morocco and found it helped his sleep so much he brought one when he got home.

Boyfriend pillow
Ok - this one is a bit of a novelty factor, but does provide support for a side sleeper!

And before I get accused of sexism - here's the male version, a lap pillow!

As I mentioned, I use a contoured pillow for my head but also have a down pillow that I hug!
What is your favourite pillow type, what works best for you?
Please use the comment box below and pass on any pillow tips!

Until next week.

Sweet dreams