Fighting the battle against winter coughs and colds…with a good snooze!

Fighting the battle against winter coughs and coldswith a good snooze!

We all know that a good night's sleep is an important aspect of living well and looking good; it keeps our energy levels up and keeps us bright eyed and bushy tailed during the day. But as well as the aesthetic benefits of getting your forty winks, did you know that sleep is also vital part of our bodies defence against illness and can even help us combat the common cold?

So, instead of reaching for the honey and throat sweets as coughs and sniffles spread like wildfire this winter, Feather & Black has put together five top tips to sleeping - and keeping - well.

Avoid coffee and other caffeinated drinks after 4pm:

Caffeine actually increases the chemical production of adrenaline in our bodies the exact opposite of what we need to drift off to sleep!

Experts recommend avoiding coffee and caffeinated drinks for at least four to five hours[1] before going to bed. This allows us to feel the effects of the sleep inducing chemical melatonin, which the body produces when it perceives a dip in natural light as dusk approaches.

Fans of hot drinks should try herbal teas instead of coffee. As well as being very low in caffeine or completely caffeine free, herbal teas that include the relaxing properties of camomile, valerian and lavender are also very gentle and natural ways of encouraging sleep.[2]

Start a regular routine:

It might sound a bit child-like, but going to bed and getting up at roughly the same time each day will help regulate your circadian rhythm. Your circadian rhythm is your biological clock' and is a 24-hour behavioural cycle predominantly dictated by daylight.

Having a regular sleep pattern and therefore regular circadian rhythm, helps you feel more relaxed and refreshed than you would if you slept for the same amount of time over a different schedule. This is one of the reasons why you still feel tired and sluggish if you try to make up for a late night by sleeping in[3] - and we thought it was the wine the night before making us groggy!

Take a bath:

Enjoying a warm bubble bath is a great way to relax and wind down after a long day, but did you know it makes it easier to get to sleep as well?

When we begin the deep sleep phase, our body temperature actually falls slightly. The sensation of getting out a hot bath and cooling off helps the body's natural transition into sleep as it mimics that drop in temperature and instigates deep sleep. Just make sure you make it to the bedroom first!

Sleep with socks on:

It's not the sexiest of sleep wear, but really does work! Our feet are the first bit of us to feel the cold at night, due to the fact they often suffer from the weakest circulation. Sleeping with a hot water bottle next to your feet or with socks on can help keep our feet warm and consequently sleep properly. After all, you can always slip the socks off should the bedroom start to heat up for other reasons..!

Make your bedroom as sleep friendly as possible:

Your bedroom should be your perfect sanctuary for sleep and relaxation. Another natural way of helping your brain produce the sleep inducing melatonin, is to light your bedroom subtly in the evening. A very reasonable excuse to treat yourself to some new bedroom lamps!

Finding a mattress that suits your individual needs will also make it a lot easier to sleep at night. At Feather & Black, our in-store experts can advise you on the different types of mattresses to make sure you find the right one for you. We also have a wide range of beds, bed linen, bedroom furniture and accessories to make your bedroom a restful haven, encourage the deepest of sleep and help you battle this winter's coughs and colds.

[1] http://www.insomniacs.co.uk/EffectOfCaffeineOnSleep.html

[2] http://www.justkeepthechange.com/15-good-practices-for-getting-a-good-nights-sleep

[3] http://helpguide.org/life/sleep_tips.htm

POST COMMENT

Dentists Virginia: Gum Disease Treatment Revealed LANAP THe heart of healthy life How to Fight the Winter Blues by Raising and Keeping a Toad as a Pet The Gamification of Healthcare Obtaining Relief From Menopausal Symptoms of Gas and Bloating Prevent Sweating Tips Electronic cigarettes - Top Manufacturers Common Symptoms Of Depression Body Shapewear Clothes Herbal Vivid And Sinrex Prostate Health 101 – What Are Enlarged Prostate Remedies? Heart Disease Information – What Are The Symptoms Of Cardiac Arrest? Heart Disease Information – What Are The Symptoms Of Angina