GETTING a decent amount of sleep is essential – and new research has shown that less than seven hours can trigger potentially deadly high blood pressure.
The study found that less than seven hours of kip was linked to a seven per cent increased risk of developing this health problem, which spiked to 11 per cent when reported rest was less than five hours.
We look at ways to get a good night’s shuteye
Jane Atkinson looks at ways to get a good night’s shuteye.
EAR PLUGS
THESE Loop Quiet earplugs can help block snoring partners – or outside noise when the weather gets warmer and we leave windows open.
They provide Certified Hearing Protection and give up to 26 decibels (SNR) of noise reduction, which is about average for a sleep ear plug.
Loop Quiet earplugs can help block snoring partners
But what is really good is that these are designed to last and come with a two-year guarantee and a little pouch with a keychain carry case so you do not lose them.
They are made from a flexible silicone, with four ear tips ranging from extra small to large.
I sleep on my side, so often find earplugs quite invasive. But these are squishy and comfy.
I barely felt them after I put them in and they stayed put all night.
They come in a range of colours.
Costs from £19.95, see loopearplugs.com.
SUPPLEMENT
IF you do not like tablets and want a fun way to take supplements, then this is a great idea.
Diso Snooze dissolvable sleep aids are strips that you put on your tongue so the ingredients can be absorbed.
If you do not like tablets and want a fun way to take supplements, then this is a great idea
The supplement contains plenty of sleep-inducing ingredients including 50mg montmorency cherry extract, 25mg of the amino acid l-theanine, 20mg griffonia seed extract, 15mg valerian extract, 10mg chamomile extract plus lemon balm and passion flower.
Then there is 100 per cent of your recommended daily amount of vitamin B6 to help produce serotonin and aid restless legs, which can really affect sleep.
These individually wrapped little squares taste sweet and dissolve into nothing.
I took it an hour before bed and found it easier to nod off.
Get 30 oral strips for £12. See mydiso.com/products/sleepy-cherry.
BREATHING
NOW, this one is free.
Breathing exercises can help to reduce stress and calm your body and mind at bedtime.
GettyBreathing exercises can help to reduce stress and calm your body and mind at bedtime[/caption]
A simple technique to try is to close your eyes and concentrate on slow and steady breathing – inhaling through your nose and exhaling through your mouth.
If you are struggling to do that without help, then try an app.
Just Breathe is a mindfulness app designed by mental health expert Michael James Wong to help turn down the volume in our everyday lives.
It has a range of calming tools, but the one for breathing is perfect.
It is £8.99 a month but you can get a free seven-day trial, justbreatheproject.com.