{"id":974,"date":"2023-03-16T09:15:51","date_gmt":"2023-03-16T09:15:51","guid":{"rendered":"https:\/\/www.kwmassagetherapies.co.uk\/klog\/?p=974"},"modified":"2023-03-16T08:58:27","modified_gmt":"2023-03-16T08:58:27","slug":"sleep-are-you-a-gold-medallist-or-a-runner-up","status":"publish","type":"post","link":"https:\/\/www.kwmassagetherapies.co.uk\/klog\/help-yourself-index\/sleep-are-you-a-gold-medallist-or-a-runner-up\/","title":{"rendered":"Sleep -Are you a gold medallist or a runner up?"},"content":{"rendered":"\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\" id=\"improve-sleep\">Sleep &#8211; Are you a gold medallist or a runner up? <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">As a gold medallist do you sleep peacefully or toss and turn all night and wake up grumpy and a runner up? <\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized is-style-rounded\" id=\"Can't-sleep\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2022\/03\/Cant-sleep-1.png\" alt=\"Are you a gold medalist or a  runner up? Person in bed wide awake at 1 am\" class=\"wp-image-976\" width=\"266\" height=\"223\" title=\"Lady wide awake in bed at 1am, she can't sleep. \" srcset=\"https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2022\/03\/Cant-sleep-1.png 940w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2022\/03\/Cant-sleep-1-300x251.png 300w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2022\/03\/Cant-sleep-1-768x644.png 768w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2022\/03\/Cant-sleep-1-400x335.png 400w\" sizes=\"auto, (max-width: 266px) 85vw, 266px\" \/><figcaption class=\"wp-element-caption\">Are you a gold medallist or a runner up? <\/figcaption><\/figure>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">As March is National Bed Month, I thought I had better focus some attention on it for you! <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">It was introduced by the Sleep Council ( who knew they even existed?) and the National Bed Federation. This is an annual event held every March to promote sleep, the importance of a decent bed and of course why it impacts your sleep.  <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Your bed \/ mattress can make a huge difference to your sleep. <\/p>\n\n\n\n<h4 class=\"has-bright-blue-color has-text-color wp-block-heading\">So are you a gold medallist? <\/h4>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">I definitely am not!<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">A poor runner up would be my classification and a comment like &#8220;Must try harder&#8221; would be applied! <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">So let&#8217;s dive under the duvet and see what we can learn. <\/p>\n\n\n\n<h2 class=\"has-bright-blue-color has-text-color wp-block-heading\">What is sleep? <\/h2>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Sleep is time deliberately spent at rest or inactive.<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">There are 2 main sleep cycles. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">REM &#8211;  Rapid Eye Movement occurs about 60 -90 minutes after falling asleep, this is when you may your most have vivid dreams.  <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Non REM &#8211; Non Rapid Eye Movement is when deep sleep normally occurs. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">By the way we need both types.<\/p>\n\n\n\n<h2 class=\"has-bright-blue-color has-text-color wp-block-heading\">Why do we need sleep? <\/h2>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">This time allows the body to repair, recycle and clean out unwanted information and waste products.<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Doesn&#8217;t your body, health and  mind deserve to rest in comfort? <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">A disturbed night doesn&#8217;t allow your body to do it&#8217;s job properly when you are awake.  <\/p>\n\n\n\n<h2 class=\"has-bright-blue-color has-text-color wp-block-heading\">How much do we need? <\/h2>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">We spend a third of our lives asleep. <\/p>\n\n\n\n<div class=\"wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-4fc3f8e1 wp-block-group-is-layout-flex\">\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Average adults should have 7 &#8211; 9 hours <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Children 9 -13 hours   <\/p>\n<\/div>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Wouldn&#8217;t you like to wake up refreshed and full of beans and with a smile that makes people wonder what you have been up to all day long? <\/p>\n\n\n\n<h3 class=\"has-bright-blue-color has-text-color wp-block-heading\">Your bed and mattress matter<\/h3>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">When did you buy a new mattress? <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Did you know you should change your mattress every 7 &#8211; 8 years? <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">On average a mattress is subjected to more than 20,000 hours of wear and tear in its 7 year life*. (*National Bed Foundation) <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Remember to include  your  pillows and duvet in your checks and the base your mattress sits on.  They work hard for you too, so check them for wear and tear, support and warmth on a regular basis. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Take the Bed MOT using the link and discover the destiny of your current mattress. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Most bed companies offer trial periods when you buy a new mattress and will usually take the old mattress away on delivery saving you a job. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bedadvice.co.uk\/bed-talk\/bed-mot\/\">https:\/\/bedadvice.co.uk\/bed-talk\/bed-mot\/<\/a><\/p>\n\n\n\n<h3 class=\"has-bright-blue-color has-text-color wp-block-heading\">I know what you are going to say&#8230;..<\/h3>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Yes,  they are expensive but aren&#8217;t you worth a gold medal&#8217;s night sleep? <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">A peaceful \/ restful night of sleep allows your body to focus on healing itself.  The muscles will repair themselves making you stronger and fitter from all the exercise you have done that day. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">The brain can do its valuable filing and defragging of the information you have taken in during the day. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">The digestive system can get the most out of your nutrition making you healthier. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Your immune system can rest after defending you all day. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Now you can start to see the importance of regular good quality sleep. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">The odd bad night here and there is less of an issue. In general, these can be attributed to something you are concerned about before you go to bed. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Now, I have been know to get up in the morning and physically kick the bed in total disgust, hence being a runner up. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">However, it was not really the bed&#8217;s fault. <\/p>\n\n\n\n<h3 class=\"has-bright-blue-color has-text-color wp-block-heading\">Causes of being a runner up<\/h3>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">You may not like some of this section. <\/p>\n\n\n\n<div class=\"wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-4fc3f8e1 wp-block-group-is-layout-flex\">\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Too much alcohol or coffee before bedtime. They are both stimulants and their job is to wake you up or keep you awake!<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Overuse of digital devices before bed. Again, it is thought the &#8216;blue light&#8217; emitted can interfere with your sleep rhythm<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Eating a large meal before bed. Apart from possibly being uncomfortable, your digestive system will have to work harder, requiring more effort, using more calories and keeping you awake in the process.<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Uncomfortable &#8211; a survey by the *NBF cited that 21% of people say their bed is uncomfortable. <\/p>\n<\/div>\n\n\n\n<h2 class=\"has-bright-blue-color has-text-color wp-block-heading\">Top tips to become a gold medallist!<\/h2>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Allow yourself time to unwind before you go to bed. Treat it like a powering down phase in your body. This will give your body time to adjust and slow down  before you hit the pillow. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Daily exercise, you don&#8217;t have to run a marathon, just move your body, go for a walk, dance around the kitchen, go swimming any activity that you like doing and do it for long enough to get out of breath and raise your heat rate for several minutes.<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Go to bed and get up at the same time. This will establish a routine and your body will thank you for it. (I know there are exceptions and it is difficult with shift work and young children for example but try even a couple of nights a week will make a difference.) <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Have a warm bath a couple of hours before you go to bed. This will induce sleepy hormones and allow your temperature to lower after the bath.<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Check the temperature of your bedroom, ideally it should be about 18 degrees centigrade.<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Use a sleep app to help you get to sleep.<\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Of course regular massage treatments can help too!  <\/p>\n\n\n\n<h4 class=\"has-bright-blue-color has-text-color wp-block-heading\">Wrapping Up <\/h4>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">So there you have it, a good night&#8217;s sleep is underrated and we should all try and be better at it. <\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Haggis doesn&#8217;t seem to have a problem with it though! <\/p>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"aligncenter size-medium\" id=\"sleeping-well-\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-300x300.jpg\" alt=\"Dog fast asleep\" class=\"wp-image-559\" title=\"Asleep\" srcset=\"https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-300x300.jpg 300w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-250x250.jpg 250w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-100x100.jpg 100w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-400x400.jpg 400w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-1024x1024.jpg 1024w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-150x150.jpg 150w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-768x768.jpg 768w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-1536x1536.jpg 1536w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep-1200x1201.jpg 1200w, https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2020\/05\/Deeper-Sleep.jpg 1781w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" \/><figcaption class=\"wp-element-caption\">  zzzzzzzzzzz <\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Let me know what you think, sleep well, <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"166\" src=\"https:\/\/www.kwmassagetherapies.co.uk\/klog\/wp-content\/uploads\/2021\/03\/Kirsty_sig_purple-300x166-1.jpg\" alt=\"Kirsty\" class=\"wp-image-713\"\/><figcaption class=\"wp-element-caption\">Kirsty<\/figcaption><\/figure>\n\n\n\n<h2 class=\"has-bright-blue-color has-text-color wp-block-heading\">Help Yourself <\/h2>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\"><a href=\"https:\/\/kwmassagetherapies.co.uk\/#klan\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/kwmassagetherapies.co.uk\/#klan<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nhs.uk\/live-well\/sleep-and-tiredness\/how-to-get-to-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.nhs.uk\/live-well\/sleep-and-tiredness\/how-to-get-to-sleep\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.thecalmsleep.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.thecalmsleep.com\/<\/a><\/p>\n\n\n\n<p class=\"has-bright-blue-color has-text-color wp-block-paragraph\">Sleep &#8211; Are you a gold medallist or a runner up?<\/p>\n ","protected":false},"excerpt":{"rendered":"<p>Sleep- Are you a gold medalist or a runner up? Do you sleep peacefully or toss and turn all night and wake up grumpy? <\/p>\n","protected":false},"author":1,"featured_media":977,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,8],"tags":[202,85,203,201,83,204,200,10,197,23,24,18],"class_list":["post-974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-and-wellbeing","category-help-yourself-index","tag-bed-2","tag-mattress","tag-nationalbedmonth","tag-sleep-2","tag-sleepwell","tag-bremnersoffoggie","tag-dreams","tag-fitness","tag-goodnightsleep","tag-health","tag-improve","tag-wellbeing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sleep -Are you a gold medallist or a runner up? - Klog<\/title>\n<meta name=\"description\" content=\"Sleep -Are you a gold medallist or a runner up? 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