SLEEP SOUNDLY
From ‘banking’ Zzzs to lavender sprays and magnesium supplements – experts gives their verdict on 8 common sleep trends
Ready for your best night’s slumber? Here’s what to do and what to ignore
THE topic of sleep seems to be permanently trending.
And the fact that we all need sleep to function properly means that it’s super important to make it a priority.
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But with so many sleep hacks doing the rounds on social media - from taking magnesium supplements to spraying your pillow with lavender - it’s easy to see how we might be over-complicating things.
So what’s what when it comes to sleep truths and myths? What should we believe and what should we ignore?
1. Magnesium at bedtime helps sleep: TRUTH
You may have heard magnesium supplements being praised for their sleep-boosting benefits.
And , a sleep expert, confirms that yes, a magnesium supplement before bed can help certain people sleep better, especially those who are deficient.
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"The mineral helps in relaxing the muscles and contributes to regulating neurotransmitters (in the brain) that have a connection to sleep," he says.
However, magnesium isn’t a magic bullet that will cure your sleep problems.
"It can only improve sleep quality for those with a deficiency in magnesium," he adds.
"For those whose levels are adequate, an addition might not make much of a difference."
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Signs of magnesium deficiency can include muscle cramps or spasms, fatigue, irritability, and sleep disorders.
Dr Singh says that magnesium-rich foods - leafy greens, nuts, seeds, and whole grains - can lower the risk of a deficiency, but certain health conditions or medicines can interfere with magnesium absorption.
Five best stretches to improve sleep
Think you might be low in magnesium? Book an appointment with your GP who can advise on next steps.
2. Lavender spray is good for relaxation: TRUTH
You might have a lavender spray buried deep in your bedside table. But does it help with sleep?
"A lavender spray used at bedtime can become a sleep-inducing bedtime ritual,"; confirms Dr Singh.
"It does not, like some medications, directly induce sleep, but it would be the aroma that will promote relaxation to maybe eventually fall asleep."
He adds that a calming bedroom environment - which includes the use of lavender spray - could help some people to relax properly.
"Though not a cure-all, this does bring tender support in winding down," adds Dr Singh, working in collaboration with .
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3. You can't be a morning person if you're a night owl and vice versa: MYTH
Good news for anyone who is trying to become a natural early riser.
"While we all have a hardwired tendency to either be morning larks or night owls, otherwise referred to as our chronotype, it is possible to gently readjust our sleep patterns over time," says Dr Singh.
Although you might never feel entirely comfortable out of step with your natural rhythm, Dr Singh adds that you can condition your body to live fairly comfortably with an opposing schedule if life demands that you do so.
"First of all, the times that you are going to bed and waking up need to be regularised and moved backwards for small fractions (15 to 30 minutes) each day," explains Dr Singh.
"Try resetting your body clock with exposure to natural light within 30 minutes of your wake-up time every morning and avoid afternoon caffeine and evening bright screens because the blue light suppresses the melatonin-release process."
How bad sleep affects weight
Previously in The Sun, experts explained how sleep is closely linked with weight.
Disrupts hunger hormones
Ghrelin is a hormone released after the brain signals the stomach is empty, while leptin is released from fat cells to suppress hunger - and tell the brain it's full.
Studies have shown that when you don't get enough shut-eye, the body makes more ghrelin and less leptin - leaving you more hungry.
One study of 12 men led by University of Chicago showed two days of sleep deprivation drove leptin levels in the blood down by 18 per cent, while increasing ghrelin by 28 per cent.
The men reported a 24 per cent increase in their hunger and appetite compared to when they were given two restful nights.
More time to eat
The less you are asleep, the more you are awake. This gives more of an opportunity to eat.
In the modern day world, people are awake for up to 17 hours at a time - 7am till 12pm. It leaves a huge window for being awake and eating.
If you're struggling with both your weight and sleep, try finishing your meals three to four hours before bed time. That might mean limiting your eating window from 9am until 6pm.
Reach for takeaways
If you have a weird sleeping pattern, chances are your eating schedule is also off-whack.
Struggling to sleep can see us turn to convenience - takeaways, ready meals, oven foods and more, whi;e being energised gives us more motivation to cook healthily.
Eat more calories than normal
Studies suggest that the less sleep you get, the more calorie-dense food you choose to eat.
One study in Chicago found that men ate more food at a buffet after four consecutive night’s of rough sleep compared with when they were rested.
They consumed around 340 calories more, mostly because they ate more snacks and carbohydrate-rich food.
Researchers from King’s College London also found that adults consumed an additional 385 calories – the equivalent of one and a half Mars Bars – on days after they were deprived of kip by combining the results of 11 previous studies.
More desire for food
Foods, especially those high in calories, are more appetising when we are sleep deprived because we subconsciously know they will boost our energy.
A German study showed the lengths sleepy people would go to for calorific snacks using 32 healthy men.
After a normal dinner and either a restful or restless night’s sleep, the men were given three Euros to spend on snacks and told to bid the maximum amount they were willing to spend on each item.
When sleep deprived. participants were willing to pay extra for the junk food items - which they were allowed to eat afterwards - suggesting a stronger desire.
Fat storage more likely
Scientists have warned that not getting enough sleep changes how the body deals with food, which could then lead to weight gain.
One study showed that men who ate a large bowl of chilli mac and cheese after four nights of bad sleep reacted differently to the food than those who were well-rested.
Researchers at Pennsylvania State University said blood tests showed lipids (fats) from foods were cleared faster, suggesting they were being stored almost instantly.
The process did not spring back to its normal rate even after the men were given a long night’s sleep.
4. Bedrooms should be 17C: HALF MYTH HALF TRUTH
There’s no hard and fast rule. After all, you may prefer a warmer or cooler temperature - it's personal preference.
However, the says that 18.3C is the best room temperature for sleep, with anywhere between 15.6C to 20C offering the most comfortable slumber.
Dr Singh says: "Our body temperature decreases during sleep, and this can be supported with cool room temperatures, helping us to fall asleep more quickly and sleep more soundly."
But he adds that on the other hand, it is all a matter of individual sensitivity and you may feel better a few degrees warmer.
5. Melatonin isn't addictive: HALF MYTH HALF TRUTH
Melatonin, which in the UK is not available to buy without a prescription, is a hormone that our body produces naturally to help regulate sleep and circadian rhythms (the body’s sleep/wake cycle).
But in some instances people take it to ward off jet lag or to help overcome sleep problems like insomnia.
Dr Singh says that melatonin is not considered an addictive agent, but there is a caveat.
"It is not addictive in the fullest meaning of the word, but every night, one may get psychologically dependent on the need to take it to sleep, even when the body does not physically need it," he adds.
"The supplement is therefore just for temporary use and should not be taken continuously."
Dr Singh says that most people respond well to a low dosage of melatonin, ranging between 0.5 and 3milligrams.
"Ideally, it should be taken about 30 to 60 minutes before bedtime to help initiate sleep," he adds.
6. You can 'bank' sleep: MYTH
Think that a lie-in on the weekend will make up for all the late nights in the week? Think again.
"You simply can't stockpile sleep in advance to offset deficits to come," explains Dr Singh.
"And if you are sleep-deprived, extra sleep on the weekends or days off may help reduce immediate fatigue, but it won't reverse the effects of chronic sleep deprivation."
He adds that consistently prioritising enough sleep each night is much more effective than trying to ‘catch up’ later, which can leave you feeling groggy or out of sync.
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7. You don't need to sleep as much as you get older: MYTH
There is a belief that older adults require less sleep.
But Dr Singh explains that older adults "simply get less because of changes across the lifespan that actually reduce sleep".
He adds: "The quality and depth of sleep are usually lowered with age, but the need for sleep remains rather constant, typically seven to eight hours per night."
Older adults may have more difficulty maintaining sleep, and may benefit from sleep hygiene practices or targeted investigations into other health issues that could be contributing to disturbed sleep.
8. Snoring is not harmful: HALF MYTH HALF TRUTH
Dealing with a partner who snores? Or perhaps you snore yourself?
Dr Singh says that while snoring for many people is usually harmless, it can also be a symptom of obstructive sleep apnoea.
"This is a condition that has serious health consequences if left untreated," he warns.
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"It’s worth looking into chronic snoring, especially when gasps or evident pauses in breathing are present.
"If snoring frequently occurs, or it disrupts another's sleep, then see a health professional as sleep apnoea if untreated can raise risks of high blood pressure, heart disease, and other health issues."
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