## Sleep on it

Everyone knows how important it is having a good night's sleep. But we're also aware that for 31% of the British population insomnia represents a huge obstacle to let this happen.

* 22% of people in the UK struggles to fall asleep every night
* 15% struggles to fall asleep at least once a week
* From june 2014 to May 2019 NHS prescriptions for Melatoning rose by 148%

Little did we know that our sleeping positions are playing an important role in our health: here's what's happening and how to fix it.

### Back (Supine)

If lying on your back is your go to sleeping position than you're gaining all the benefits: your head is facing straight up and your weight is evenly distributed on your spine, making it the most orthopedically sound position. This position allows gravity to pull down on your face and chest, particularly beneficial for those suffering from acid reflux: with your head slightly elevated, your stomach sits below your esophagus so acid and food are far less likely to come back up.
However, sleeping on your back could be the worst position if you suffer from sleep apnea, by making it harder or you to breath.
**Score:** 10/10. Unless, you're a habitual snorer, then back-sleeping is your best option for day-today physial health. Oh, and did I mention that it helps prevent wrinkles?!

### Left Side (Second Best)

If you fin snuggling on your ide the most comfortable position for you, then you should choose your left side. Sleeping on your right side pushes your blood vessels impeding maximum circulation: consequently your body moves more frequently to accomodate the lack of circulation. Sleeping on your left side, though, allows fro cardiovascular return: this means that it's easier for your heart to pump blood throughout your body when there is less pressure on that region.
**Score:** Whether you choose to sleep on your right or left side, it's always best to place a firm pillow betweenyour knees to guarantee good alignment between hips an joints. It also helps evenly distribute your weight throughout the night.

### Right Side

Although you may enjoy sleeping on your right side, this may expose you to health risk. Your right side is the location of your entire cardiovascular system: so sleeping on this side may add pressure to your rib cage and strain your lungs. This may lead to acid reflux and heart failure. However, if you're in overall good health, sleeping on your right side cannot cause you any harm.
**Score:** If you cannot fall alseep in other position then we suggest to roll up a small towel and place it in the small of your waist to avoid sinking into the mattress.

### Sleep On One Leg

This position is also known as the "horizontal tree" position, and it's performed with one leg higher than the other, and although it helps you fall asleep it's not doing any good to your health. While having both of your legs elevated during sleep can pull weigtht on your pelvin (being a remmedy for those who suffer from lower back pain), having only one leg up may be doing the exact opposite.
**Score:** If you find yourself waking up during the night with eiter your right or left leg up, then try placing a pillow between your legs. This takes the pressure off your pelvis and helps stabilising the leg that keep moving upward during your sleep.

### Stomach (The Worst)

This might come as a bad news for those who love to sleep on their belly (believe me, it breaks my heart too!). Despite this, falling asleep in thsi position is more likely to lead to pain and discomfort the next day. By sleeping on your front pulls your stomach down and hurts the curvature of the spine, and forces you to turn your head 90 degrees, which may strain your neck. That would explain the crick in your neck you had this morning!
**Score:** Don't despair, you can still sleep on your belly, but make sure you do these things to better your health: use a firmer pillow (thsi will prop your neck, for more even curvature of our spine); place a pillow under your pelvic region (this will decrease the compression on the arch of your lower back, favouring a natural alignment of your spine).

sleep science

health

guide

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A lot of us suffer from sleeping disorders or disrupted sleep. A lack of sleep can cause a range of issues, and a bad sleeping position can be a major problem. 

The Best and Worst Sleeping Positions for Your Health

Sleep is essential for the health of your mind as well as your body; getting a good night's sleep has never been more important. Sleep helps to:

## Regulate your appetite

Studies have shown that lack of sleep prompts your brain to release more ghrelin, the hormone that causes you to feel hungry. At the same time, too little sleep causes your brain to pump out less leptin, the hormone that makes you feel full.

### What is Ghrelin?

Ghrelin is a hormone that is created and delivered mainly by the stomach with modest quantities additionally delivered by the small digestive system, pancreas and brain. 

Ghrelin has various capacities. It is named the 'hunger hormone' since it promotes appetite, fat stockpiling, and food intake. If manually administered Ghrelin increases food consumption by up to 30%; it travels in the circulation system and acts at the hypothalamus, a zone of the brain vital in the control of hunger. Ghrelin has likewise been shown to act on areas associated with reward processing, for example, the amygdala. 

Ghrelin likewise stimulates the release of growth hormone from the pituitary glans, which, in contrast to ghrelin itself, separates fat tissue and causes the development of muscle. 

Ghrelin also affects the cardiovascular framework and plays a role in the control of insulin release. 


## Process and store memories
As you sleep, your brain works to solidify memories that you formed throughout the day. It also links these new memories to older ones, helping you make connections between different pieces of information to come up with new ideas.

In fact the most popular theory of memory creation says that without sleep we would not be able to create new memories at all! In the standard two-stage memory system we create the initial memories when we experience the event, but these are only lightly impressed in our minds, in temporary storage. Without building these memories into a more structured format in our brains they will be written over, and lost for good! 

When we sleep these memories get replayed and stored away, our brains have the time to label and format the memories, being careful not to merge them with others, or overwrite ones that are there already. It's pretty amazing and sleep is the key.

## Think more clearly and creatively
REM sleep, the part of the sleep cycle that involves dreaming, is key to boosting creativity. Sleep is an opportunity for the neurons that you’ve been using all day to take a break and repair themselves before you start calling on them again tomorrow. 

Unlike the Slow wave deep sleep needed to form memoires, the first non-REM stage of sleep is a chaotic chorus of firing neurons, bathed in a chemical called acetylcholine that floods the brain in this stage. This randomness allows your brain to create links where you've not considered before, leading to unique insight and problem solving. 

Einstein, Aristotle and Salvidor Dali have all tapped into the magic of non-REM sleep to fuel their creativity, the most famous being the key dropping of Salvidor Dali. By holding a key loosely between his fingers above a plate he created a sleep powered alarm clock, as he dozed off the key would drop onto the plate and awaken him, the short span of sleep being enough to discover some new creativity, as he put it:

> The moment the key drops from your fingers, you may be sure that the noise of its fall on the upside-down plate will awaken you, and you may be equally sure that this fugitive moment when you had barely lost consciousness and during which you cannot be assured of having really slept is totally sufficient, inasmuch as not a second more is needed for your physical and psychic being to be revivified by just the necessary amount of repose.

## Clear out harmful toxins
There's evidence the brain clears out toxic waste accumulated during the day at night, through convective motion of the fluid that bathes the brain, effectively giving your brain a deep clean.

The exact workings of this deep clean are still not exactly known, but from what scientists already understand about the stages of sleep we can postulate that the same movement of fluid that enables the creation of memories acts to wash away the accumulated toxins in your brain. 

Without sleep we know that people suffer from a range of issues, there is a clear connection between a lack of sleep and psychiatric and neurodegenerative conditions. The cerebrospinal fluid that bathes your brain only reaches the levels high enough to clear the toxins during sleep, so without it you're in trouble!

## Keep you looking good
During sleep growth hormone is realeased to do things like heal wounds or build stronger muscle tissue after a tough workout. But growth hormone is also used to fight stress and damage caused by the sun and pollutants that we’re exposed to  daily. Having adequate sleep can help stave off premature aging by promting the growth of new, healthy cells that keep your skin looking younger, smoother, and more radiant.



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You might think that during sleep your brain shuts down, but you'll be surprised at how active it is!

What sleep does to your brain

Deep touch pressure (DTP) is generally referred to as a form of tactile sensory input, which is often provided by holding, stroking, hugging, swaddling, and squeezing. 

The application of DTP is usually used to manage the anxiety of people with cognitive developmental disorders, sensory modulation disorders, or psychological disorders. 

Research has indicated that DTP intervention can increase the quality of life of patients suffering from anxiety, pain, and unrest, including individuals with developmental disability, dementia, attention deficits, and nonspecific special needs.

The [weighted blanket](https://sommio.co.uk/blog/feeling-overwhelmed) has been increasingly employed in acute mental health care settings for crisis intervention as it gives subjects the feelings of safety, relaxation, and comfort.

For patients with high levels of anxiety or arousal, DTP intervention acts as a calming or focusing agent to increase activity in the parasympathetic division of the autonomic nervous system (this helps maintain normal body functions and conserves physical resources). 

Following a study carried out in 2011 on patients undertaking dental treatment, use of a weighted blanket demonstrated a calming effect, alleviating anxiety. Through various measurements it was shown that parasympathetic activity was significantly enhanced by use of a weighted blanket. 

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Weighted blankets have become mainstream, but do you know how they work? It's all down to Deep Touch Pressure (DTP).

Weighted Blankets and Deep Touch Pressure

## 1.	Have a comfortable bed
Your bed is the most important contributor to a good night’s rest. A bed that lacks comfort, space and support is likely to leave you waking tired and achy. Choose a mattress that offers the correct support and comfort for your weight and build, and if someone else is going to be sharing the bed, spend extra time finding a bed that’s mutually comfortable. For more information on how to choose a bed visit the National Bed Federation.
## 2.	Lighting
When it’s light, our bodies assume it’s time to wake up; when it’s dark, we release melatonin, which relaxes the body and helps us fall asleep. Make your bedroom as dark as possible with a blackout blind or curtains, or consider using an eye mask.
## 3.	Temperature
If you’re too hot or too cold, you won’t sleep soundly. A temperature of around 16-18° C (60-65° F) is the ideal. It’s also a good idea to have an open window, if possible, to help with air circulation.
## 4.	 Keep it tidy
Keep your bedroom neat and tidy.  Decluttering the room can help declutter the mind.
## 5.	 No Technology
Keep televisions, smart phones and computers out of the bedroom. Avoid treating your bedroom like the rest of your house, save it for sleep and sex. Don’t use it for work, watching TV, eating, or even talking on the phone. 
## 6.	 Make a sanctuary
Add special touches to help you feel more connected and peaceful. Family photographs, plants, flowers and ornaments help create a room that’s pleasant and relaxing. Think about the décor, some colours such as red, yellow and orange are going to keep you awake, try and choose muted colours. Smells can also help, such as Lavender 
## 7.	Noise
Obviously, loud noises can interrupt sleep.  If keeping the window open makes it noisy then earplugs may help. But some soft, steady sounds can be soothing. Some people use ‘white noise’ tapes or the sound of a fan or hairdryer.

sleep help

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If you’re having trouble sleeping, one of the first things to consider is your bedroom.  Here are some top tips for making your bedroom fit for purpose:

Top tips for the bedroom

## What are the symptoms of insomnia?

Regardless of gender, the most common insomnia symptoms include:

* Difficulty falling asleep at night
* Waking up during the night
* Waking up too early
* Not feeling well-rested after a night's sleep
* Daytime tiredness or sleepiness
* Irritability, depression or anxiety
* Difficulty paying attention, focusing on tasks or remembering
* Increased errors or accidents
* Ongoing worries about sleep

At some point in your life, you’re likely to experience short-term (acute) insomnia, which can last for days or weeks. But many people have long-term (chronic) insomnia that lasts for a month or more. If this is the case for you, you should consult your GP who may refer you to a specialist.

## Can insomnia be inherited?

Yes, recently researchers have discovered that sleep problems can be inherited. Insomnia has a significant genetic component. Scientists have now identified hundreds of genetic locations that may each contribute a little bit to a person's overall risk of developing insomnia.

There’s lots of evidence to suggest that our environment, particularly stressful life events, can change which genes are expressed in our cells without directly altering our genetic code (epigenetics). Importantly, epigenetic changes can be passed from parents to children, but they are also thought to be reversible. 

## What else causes insomnia?

The most common causes of insomnia include:

* Concerns about work, school, health, finances or family keeping your mind active at night, making it difficult to sleep. 
* Stressful life events such as the death or illness of a loved one, divorce, or a job loss.
* Travel or work schedule, working a late or early shift, or frequently changing shifts.
* An irregular bedtime schedule, naps during the day or stimulating activities before bed such as using your smart phone or watching TV can interfere with your sleep cycle.
* Many prescription drugs can interfere with sleep e.g. some antidepressants and medications for asthma or blood pressure. 
* Some medical conditions such as chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson's and Alzheimer's.
* Coffee, tea and other caffeinated drinks are stimulants. Drinking them towards the end of the day can keep you from falling asleep at night. Nicotine is another stimulant that can interfere with sleep. 

## Why do women suffer more often than men from insomnia?

Women may be more likely to have insomnia than men because of hormonal changes during:

* The menstrual cycle, especially in the days leading up to their period when many women have problems going to sleep and staying asleep.
* Pregnancy, especially in the later stages, when they may struggle to sleep because of discomfort or needing to use the bathroom. 
* The birth of a child, this can considerably affect the sleep cycle. Getting up in the night, feeding and exhaustion during the day lead to an increase in problems falling asleep or waking up.
* Perimenopause and menopause, when hot flashes and night sweats can disturb sleep.

Also, some health problems are more common in women than in men. These include:

* Depression and anxiety. People with insomnia are 10 times more likely to have depression, and 17 times more likely to have anxiety. Researchers aren't sure if mental health conditions lead to insomnia or if insomnia leads to mental health conditions. But not getting enough sleep may make mental health conditions worse.
* Fibromyalgia. The pain experienced with fibromyalgia can make it difficult to fall asleep and stay asleep.
* 

No wonder women top the rankings for sleep problems!

## So how do we deal with insomnia? 

Statistically, most often we reach for:

* Alcohol - Alcohol may help you fall asleep, but it prevents the deeper stages of sleep and often causes awakening in the middle of the night. In addition, using alcohol to fight insomnia could lead problems with alcohol;
* Sleeping pills - Prescription sleeping pills can help you get to sleep, stay asleep or both. Doctors generally don't recommend relying on prescription sleeping pills for more than a few weeks as they can be habit-forming. Prescription sleeping pills can have side effects, such as causing daytime grogginess and increasing the risk of falling.
* Reading at bedtime - unfortunately instead of reading a book, many people reach for the phone, scrolling through social media messages or browsing photos. The blue light emitted by smartphones slows down the production of the melatonin needed to send us to sleep.

## So, how should you deal with sleep problems?
Weighted blankets are especially useful for restless sleepers. The blanket gently presses on the user, keeping them still and supported until morning. This soothing pressure reduces cortisol, the human body’s main stress hormone, and encourages the production of serotonin, a hormone associated with feelings of happiness and well-being.

According to one study, the “deep touch pressure” offered by the blanket “promotes feelings of safety, relaxation and comfort.” Other studies have found similar results, with the majority of respondents reporting lower anxiety.

Weighted blankets can also alleviate symptoms in people suffering from insomnia, chronic pain conditions or restless leg syndrome. They’re good for deeper psychological reasons, too, with potential benefits for those suffering from depression and autism.

Our Sommio weighted blankets are a perfect fit for insomnia. Unlike many other blankets on the market, they are not padded, so you won't overheat and they are not filled with glass beads, which creates a lumpy blanket that's difficult to handle and can rustle when you move.


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Although statistically every third person in the world has a sleep disorder, research has shown that women are much more likely to suffer from insomnia than men. One in four women has some insomnia symptoms.

Why is insomnia more common for women?

However, until we have a COVID-19 vaccine, physical distancing is going to be a key factor in limiting the spread and keeping our friends, family and community safe. To help slow the spread we need to stay physically apart, which means that it’s even more important for our wellbeing that we stay socially and emotionally close to our loved ones. Now is the time to work out other ways to connect and schedule in some regular time with friends. 

## How to stay connected while physically distancing
There are lots of ways we can stay connected with each other. Phone call, video chat, text messaging, email and social media are some of the more commonly used ways, but there are lots of other ideas to explore. Here are just a few:

* Send letters or postcards by mail.
* Join an online book club or start one with friends.
* Have a virtual weekly dinner with friends or family.
* Have a trivia night or do the quizzes from the weekend papers together via video chat.
* Join an online gym class, or follow a YouTube exercise session together.
* Share a virtual dance party or movie night.
* Play multiplayer video games with friends, or find apps for classic two-player games such as chess or word games.

Don’t let these ideas intimidate you. You don’t have to have an elaborate plan to connect with people. Even a simple text message or email, or tagging someone on a social media post with a positive message can help people day to day.

## How to meet people when you’re staying at home
Even when we’re physically isolating, there are ways to meet new people. Community groups can provide a way for people with common interests to connect, so if you’re looking to make new social connections in your area and are not sure where to begin, start with your local council. Here are a few other suggestions:

### Reconnect with old friends
The simplest way to make new friends is to get back in touch with old ones! As you get older it’s easy to let friendships drift, but if you have an old friend you’ve been wanting to reconnect with for ages it’s never too late to pick up the phone. Perhaps you feel guilty or embarrassed about how long it’s been, but chances are they’re feeling the same way and will be pleased to hear from you.

If you’re not sure how to start a conversation when you haven’t spoken in years why not try sending them an old photo of the two of you together with a message harking back to old times? Alternatively, you could use their birthday or Christmas as an excuse to send well wishes and ask them what they’re up to these days. If those don’t work for you a simple ‘Long time no speak! How’s life?’ can do the trick.

### Reach out to your neighbours 
Proximity is important when it comes to forming friendships. The further away you live from someone, the harder it is to meet up regularly enough to stay friends. With that being the case, where better to look for new buddies than right on your doorstep?

Next time you bump into your neighbour, why not try inviting them round for a cup of tea? The app, Nextdoor, is also a great way of starting a conversation and meeting new people in your local area. 

### Socialise with work colleagues
Work colleagues can make great friends – after all, you have a lot in common! So why not make the effort to get to know them better? If you’re back at work, you could try asking a colleague to join you for a lunchtime walk on a sunny day, or, if you’re all working remotely, how about organising a picnic?

If you don’t have that much in common with the people in your office, try making friends from another department. Many companies organise social events for employees and some even have company book clubs, sport teams or other hobby groups. See what you can get involved with socially at work and if there’s nothing there already why not try and organise something yourself?

###  Friendship Apps
Online dating and dating apps are a common way to meet potential partners, and recently developers have started to create apps to help you find platonic friends as well. Friendship apps allow you to match with people in your area specifically to make friends. It can make it a bit easier to put yourself out there when you know that the other person is actively looking for new friends too.   

### Volunteer, join a social group or start a hobby
When it comes to building a friendship it’s important to have things in common or it will be difficult to keep conversations going for long. A great way to meet like-minded people is to start a hobby or volunteer for a cause you believe in. Not only will having a shared interest give you lots to talk about, but also the regular activity meetups will give you an excuse to see someone repeatedly over a long period which will make it easier to establish a friendship.

If you’re not sure where to start, Meetup has lots of groups you can join covering a huge range of interests. For guys, Men’s Sheds is a great way to hang out with other men whilst developing practical skills and if it’s volunteering opportunities you’re looking for, Do-it.org is a great place to start.

### Get (or borrow) a dog!
Dogs are great way to make new friends. They get you out and about on walks where you’re likely to regularly run into other dog owners. They also make you more approachable and provide an easy talking point. Research shows that people are more likely to start a conversation with someone who has a dog, with the average dog owner having three friends as a direct result of their canine companion.

Of course, not everybody can afford the time or money required to own a dog, so please be responsible and only get a dog if you can commit to them in both time and money! But don’t worry if you aren’t able to have a dog full time, you can still benefit from the sociable aspects of dog walking. Why not try out a site like borrowmydoggy.com to find animals to walk in the local area? Alternatively, you can volunteer at your local dog shelters, which are always looking for people to help them walk their rescue dogs. Just do a search for dog rescue centres / shelters in your local area.

### Say yes 
Often, when we’re feeling lonely, we start to withdraw and cut ourselves off from other people which only makes us feel more isolated. Instead, we should try to be more open to opportunities and get out of our comfort zones. Saying yes to one social opportunity will often lead to more. So next time a colleague asks you to go for a walk or a neighbour invites you round for a drink, swallow that excuse and say yes.

Meeting new people can be scary but if you put yourself out there you’ll soon see that the world is bursting with potential new friends!
Reach out today. Don’t put it off until you’re feeling upbeat. Friends don’t expect you to be on top of your game all the time. When you’re feeling sad or flat it’s even more important to reach out and let someone you trust know how you feel. A friend can help you talk through a problem and see things from a different perspective.


lockdown

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Being socially connected with people we care about and whose company we enjoy can help us cope with stress and reduce feelings of loneliness, anxiety, and depression. As human beings, positive social connections are really important to our mental and physical health.

Coping with lockdown

## 1. 30 minutes of daily mindfulness
Research has found that 30 minutes of mindfulness a day results in measurable changes in the grey matter, increasing density in areas responsible for feelings of compassion and decreasing it in areas related to stress and anxiety. You don’t have to do a whole 30-minute chunk, break it up into 5 – 10 minute sessions throughout the day.

One of the more traditional ways to be mindful is to meditate. Whether sitting down, on a chair or cushion, or even lying down, mindful meditation is about stopping for a moment and just concentrating on your breathing while observing (but not reacting to) any thoughts or feelings that come into the mind. 

But you can practice mindfulness in nearly everything you do: next time you eat a piece of fruit, take your time and focus on the feel, smell, taste and sensation of chewing – there you go: mindful eating. When you next go for a walk, focus on the stretch and movement of your muscles, the sensation of your feet touching and leaving the ground and the way your arms swing – that’s mindful walking. How about mindful tooth brushing or even mindful washing up?
## 2. Do a crossword
Challenging your mind can stave off the accumulation of a compound known as beta-amyloid in the brain, responsible for diseases such as Alzheimer’s. Puzzles are a great way to do just this. Researchers at Exeter University have discovered that word-puzzle fans have brain function equivalent to 10 years younger than their age on tests of grammatical reasoning, speed, and short-term memory accuracy.
## 3. Take a walk and engage with nature
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.

Scientists have found that natural environments activate our parasympathetic nervous system (feelings of relaxation) while suppressing the sympathetic system (fight-or-flight feelings). If you are unable to get out and about, try bringing nature into your home by adding plants.
## 4. Add some turmeric to your diet
It’s recently been discovered that turmeric is a powerful anti-inflammatory (good for sore muscles), antioxidant (can help you feel and look younger), and a protector against heart disease. Try adding it to your cooking or if you don’t like the taste, you can buy it from health food shops in capsules.
## 5. Limit blue light before bed
If you’re checking texts and email right up until lights out, you’re setting yourself up for a lousy night of sleep — and not necessarily because you’re stressing about work. The blue light emitted by your tech devices sends signals to your brain that inhibit the production of melatonin, a chemical that makes you feel drowsy. Put away your phone and laptop an hour before bed to help your night be a restful one.
## 6. Take a break from the digital world
Facebook status, Twitter feed, Instagram, Snapchat, emails, selfies…welcome to life in the digital age. Social media updates on friends and acquaintances are constant, detailing enviable holidays, incredible food, pedicured feet in exotic locations and enthusiastic use of adjectives. This constant barrage of information has nurtured a phenomenon known as FOMO (fear of missing out), an acronym emblematic of our times. 

In the not-too-distant past, train commuters stared out of windows with wandering eyes, read books, or chatted with friends. The modern commute now reveals a singular phenomenon – people head down, scrolling, swiping and zooming luminescent screens. Smartphones have made the internet accessible to anyone, anywhere, introducing a thoroughly contemporary problem – when do we ‘switch off’?
Digital technology brings an endless flow of information into our lives, which can be challenging and stressful. Meanwhile, social media pressures us to disclose personal information and experiences. 

Recent scientific research has found a link between digital technology and psychological stress. The addictive nature of life online can make cutting back difficult, but it’s worth taking some steps to reduce the amount of time you spend staring at that screen. However, if a total digital detox seems too hard to achieve, consider introducing small changes to help yourself relax and re-energise.
## 7. Do the plank
Planks are an essential, effective workout move, if you do it right: Start lying face-down on the floor, torso propped up on your elbows. Engaging your core, raise your body up onto your forearms and toes, making sure your body forms one long line from shoulders to feet. Hold this position as long as you can, working your way up to 90 seconds.
## 8. Manage your money
Money worries are one of the biggest sources of stress. If you’ve lost your job or been furloughed due to Covid the unexpected loss of income is going to be challenging and can cause significant financial and emotional hardship. 
While there is little you can do to change the state of the economy, there are steps you can take to restructure your finances, for example seek advice about your entitlements, options for managing your income and support services available to you. Draw up a budget to help you work out how much money you’ll need to cover costs while you’re going through financial difficulty or unemployment. 
Take control over your financial situation – contact your bank or any organisation you owe money to as soon as you can if you need to make changes to your loan repayments. Most financial organisations have policies covering assistance for customers who are experiencing financial hardship
## 9. Exercise for 30 minutes a day 
Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.  
Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.  
## 10. Exercise with a friend
We know that exercise is great for our minds and bodies, but sometimes it’s challenging to maintain interest. That’s why exercising with a friend can be a huge benefit.  You’re less likely to get bored when you have a workout buddy, especially a friend. While you’re catching up, having a laugh, encouraging each other, you’re also getting healthier. It’s a win-win. Chatting to a friend during exercise and breaks can help time pass quickly too. You’ll have more options as well, such as a game of tennis or squash.

If you’ve arranged to meet a friend for a walk or booked an exercise class, you’re more likely to keep that commitment. Not wanting to let your friend or exercise partner down can be a great motivator to show up.
## 11. Eat earlier
If you’re trying to lose weight, consider eating your evening meal a bit earlier: People who ate dinner earlier in the afternoon felt less hungry while raising their body’s fat-burning potential, according to a new study.
Stretch. 
Start with this great lower back stretch: Lie on your back, knees bent, feet flat on the floor. Spread arms out to either side for support. Gently let your knees drop to the right side while you rotate your head and torso to the left. Return to center, repeat the stretch on the opposite side
## 12. Keep up with your friends
Friendship is not just about fun and camaraderie; strong friendships lower our levels of chronic stress and may even extend our lives. Adults with strong social support have a lower risk of significant health problems, including infection and depression. 
Recent studies have found a link between poorer health and social isolation. Biomarkers, such as blood pressure and body mass index, were found to be worse in those with weaker social ties. 

As we age, friendships also play a role in keeping our minds sharp. A 2012 study found that feelings of loneliness increased the dementia risk in older people. So, get out there, keep your connections real and where possible aim for face to face catch ups in place of the digital variety. Chances are you feel better and might even live longer for it!
## 13. Eat dark chocolate
Scientists in London have discovered that certain psychoactive ingredients in dark chocolate act as a buffer against depression, lowering feeling of sadness by 70 percent in people who snacked on the sweet compared to those who did not.
## 14. Do 40 push-ups in 60 seconds
That’s the benchmark for superior heart health in a study of 1,104 active men: Scientists found that those who could drop and do 40 in under a minute were 96 percent less likely to develop heart disease than those who squeaked out 10 or fewer. The push-up test was even better than the traditional treadmill test in determining cardiovascular health in the study.
## 15. Learn these four yoga animals
### Downward Dog:
Create an inverted V-shape with your body by hiking your hips in the air while keeping hands and feet planted on the floor.
### Cat-Cow: 
On all fours, toggle between arching your back and raising your face toward the ceiling and rounding your spine and dropping your head toward the floor.
### Pigeon Pose:
From a low lunge, place your hands on the floor and lean sideways, allowing the hip of your front bent leg to contact the floor. Create an L-shape on the floor with your front leg, keeping the back leg straight behind you. Lean forward to feel a stretch in your hip.
### Cobra Pose: 
Lie face-down on the floor. Place your hands on either side of your shoulders, elbows bent. Push up through your palms, lifting chest off the floor and straightening your arms.
## 16. Power nap
Keep your snooze to 20 minutes: More than that and your brain heads off into deeper sleep stages known as REM, which will leave you feeling groggy and out of sorts when you wake up.
## 17. Wear yellow
It’s the colour we associate with energy and optimism (possibly because it reminds us of the sun) and wearing it could give your mood a boost. 
## 18. Listen to music
For an instant pick-me-up, crank up the techno tunes or dance beats in your car on the way to work. Just 12 minutes a day of upbeat music can bring about a lasting positive effect in your mood over a two-week period.
## 19. Go heavy at the gym
To see real change in your muscle growth, you need to add at least one heavy lift day to your weights workout. That means instead of your usual four sets of 10 reps, you’ll be looking to do three sets of 3 to 5 reps. Guys don’t like to do it because the low volume makes it feel like it’s not a “real” workout. But give yourself three weeks, and your biceps will be telling you otherwise.
## 20. Get a pet
It is hard to be stressed when a purring cat crawls into your lap, or the wet nose of a dog nudges your hand. Studies have demonstrated a lower level of cortisol (the stress hormone associated with anxiety and depression) in pet owners and an increase in dopamine (a chemical associated with positive feelings) after just five minutes with a pet. 

Pet ownership has powerful mental health benefits through their unconditional love and companionship. But it’s not just our furry friends who are good for our health – even fish help with stress. Studies have shown that watching fish in an aquarium can be a powerful relaxant.
The physical perks of pet ownership are well established. Dog owners are more active than their pet-free counterparts, taking time out to walk and exercise with their pets; and patting a dog has been shown to reduce blood pressure.

So in moments of stress, or after a long day, spend some time with your cat or take a walk with your dog. You could even walk your neighbour’s dog if they don’t get out so often. Or maybe set up an aquarium for your viewing pleasure.



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Finding time to take care of your own physical and psychological wellness can feel impossible. Try some of these tips to get you started on the right path…

20 Ways to improve your health, happiness, and fitness

Sleep is often considered a waste of time and as a consequence we prioritise other activities over a good night's sleep.  But this can be counterproductive; sleep is important because...

Growth hormone production increases during sleep (this is when kids get taller, our skin cells regenerate, and our hair gets longer), as well as the hormones that regulate appetite. Sleep is also when our muscles repair damage from throughout the day.

Sleep also plays an integral role in regulating the immune system, which is responsible for fighting off all sorts of problems from the common cold to more serious chronic problems like cancer. (Research suggests that the body produces fewer infection-fighting antibodies when sleep deprived.) Studies have shown that you're more likely to catch a cold when you’re sleep deprived and that vaccines can be less effective after a poor night of sleep.

So how do you improve your chances of getting a good night's sleep.  Here are some common mistakes we all make...

## Poor preparation for sleep
One of the most common mistakes people make is thinking that as soon as you get into bed your body will simply switch off and you'll fall asleep.  This just isn't the case.  Falling asleep is quite a complex activity affecting brain wave activity, heart rate, breathing, body temperature and more. 

Think about putting a child to bed, the routine of maybe having a bath, a warm drink, a bedtime story help set them up for a good night's sleep.  We forget about that when we're all grown up and just jump into bed and hope to fall asleep.

Consider creating an environment that cues your body to sleep such as reading, listening to music, taking a bath or warm shower. Even if it’s just taking a few minutes to sit in the dark, doing nothing, to quieten and calm your mind and of course wrap yourself in a cosy Sommio weighted blanket.

## Thinking you can catch up on the weekend
If you're a poor sleeper during the week, don't think you can make it up by having a lie in on the weekend, it doesn't work like that. Your body will let you make up enough sleep just to feel better, but it's not like a battery that will hold a charge. You'll feel ok the next day, but it won't eek out the charge over the week. 

Studies have shown that being chronically sleep deprived has links to some pretty serious health issues such a diabetes, heart disease, memory loss and weight gain.

## Keeping it hot
Part of falling asleep is a decrease in your body temperature, so keeping your bedroom temperature cool helps this happen faster.

Ideally you want to keep the temperature in your bedroom a chilly 15 to 19 degrees Celsius. Having the window open to let in a bit of fresh air is also helpful.

The unique design of the Sommio weighted blanket ensures you do not overheat, unlike many other weighted blankets available on the market, our is not filled with beads or padded with polyester, both of which make you hot.

## Electronics in the bedroom
Mobile phones, laptops, TVs, tablets and other electronics are definitely a no no at bedtime. The bedroom should be somewhere that we associate with sleep. Where possible, you should try to remove distractions from you bedroom. It is better to watch TV, play computer games and eat in another room. 

Studies show that the bright blue and white light waves that radiate from electronic devices throw our body’s internal clock off kilter. Our brain confuses this type of light to that from the sun, and signals to the body to stay awake by suppressing the release of melatonin, the sleep hormone.

Not only that, but by engaging with the information - an annoying email you just have to reply to, a ridiculous Facebook post you just have to comment on, just one more episode of EastEnders to get you really wound up, stimulates the brain, which is opposite of what you want to do when you're supposed to be winding down ready for bed.

Ideally you should turn off your gizmos preferably an hour before going to bed or at least 30 minutes.

## Caffeine
Caffeine is a drug, more accurately, a stimulant that temporarily makes us feel more alert by increasing adrenaline production and blocking sleep-inducing chemicals in the brain. It may surprise you to learn that it can take up to six hours for the body to completely eliminate the caffeine in a cup of coffee. 

You may or may not be affected by caffeine, not everyone is to the same extent.  However, if you are having trouble sleeping, then this could be the cause.  Consider not drinking any caffeinated drinks beyond about 3pm.

## Alcohol
Alcohol is a sedative.  It can make you drowsy and sends you to sleep quickly which makes you think it is helping. However, what happens is that you fall straight into deep sleep and stay there, rather than cycling through the other stages of sleep,  It is important to go through these stages in sleep cycles as each has an important role in carrying out the work of rejuvenating your body and mind for the next day. 

Sleep is not constant throughout the night,  we cycle through four distinct sleep phases multiple times. There are two stages of light sleep. The lightest is the stage of sleep you’re likely in if you nod off during the day when consciousness is decreased, but the brain is still processing some information around you (sometimes hearing your name or another stimulus will jolt you awake). Intermediate light sleep is slightly deeper, which is harder to awaken from, your brain is actually very active during sleep doing important things — it’s not just resting.
Deep slow-wave sleep is the next stage of sleep. This is the deepest, most restful, and most restorative stage of sleep, when it’s hardest to awaken. If you do get woken up during this stage of sleep you’re likely to feel groggy. And finally, there’s REM sleep (short for “rapid eye movement sleep”), which is when we dream. Our bodies tend to spend more time in restful slow wave sleep earlier in the night when our bodies and minds are most tired. Later in the night we tend to spend more time in REM sleep.

Another drawback of alcohol is that the effects wears off later in the night, probably waking you up, probably making you want to pee and probably starting your sleep cycle in the wrong part of the night.

Consider fewer drinks and stick to drinking earlier in the evening, not right up until bedtime.

## Not enough Zed time
The amount of sleep people need per night does vary, although between seven and nine hours every 24 hours has been linked to the most health benefits, which is why those are the sleep recommendations for adults, according to the National Sleep Foundation. 

One study followed a group who were restricted to six hours of sleep per night for two weeks. Their attention got progressively worse over that time period and by the end their attention was nearly equivalent to individuals who had been awake for two nights of getting no sleep. Another study found that after a week of getting just four-and-a-half hours of sleep per night, individuals reported worse moods (in terms of feeling stressed, angry, sad or mentally exhausted).

But how do you know how much sleep you need? If you are well rested overall, you should be able to wake up consistently at the same time without an alarm clock.

The bottom line is... the more you stress and worry about having just the right amount of sleep, the right routine or following the rules exactly, the tougher it is for your body to relax; which is what initiates all the internal chemical processes in the brain and the rest of the body that initiate sleep.

If you’re sleeping well, no need to change your routine. If you’d like to get more sleep or think there is room for improvement, try avoiding any or some bad habits you may have slipped into. And remember, listen to you and what works for your body. It may help you work out the best routine and conditions for you if you keep a sleep diary.

## Sleep Diary
Keeping a sleep diary can help you keep track of when you slept well or poorly, and the possible reasons why that happened. 
Below are some questions for you to answer, do this for at least a week. Remember, this diary is your personal record of how well you slept and why, so be honest! 

### Sleep Diary Questions

1. How did you sleep last night? 
2. What time did you go to bed? 
3. About how long did it take you to get to sleep? 
4. How many times did you wake up during the night? 
5. What time did you wake up? 
6. How long did you sleep for in total? 
7. What did you consume within four hours of going to bed and how long before bed did you consume it? 
8. What was the temperature outside and in your bedroom? 
9. What light sources were there when you went to sleep?
10. How much noise was there when you went to sleep? 
1. What activities did you undertake before you went to sleep? 
2. Any other comments? 
3. How well did you feel throughout the next day (1 = awful, 5 = average, 10 = great)? Include a description, if appropriate (e.g. drowsy, grumpy, spaced out). 

Finally, incorporating a Sommio weighted blanket into whatever sleep routine you devise, could well be the icing on the cake.

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They used to say sleep is for the weak, but we know that sleep is what keeps us strong and healthy; when you can't get enough this becomes very clear, but why can we sometimes struggle to sleep?

Why can't I get a good nights sleep?

## Weighted Blankets and Restless Leg Syndrome

It's an incredible fact but, 7-8% of the global population suffer from Restless Legs Syndrome, yet there’s still a lack of knowledge and awareness about this curious disorder.

But what causes it? What can you do to ease it? In this article we tell you what we know about RLS, and give you our best tips to obtain relief from this annoying condition.

### What is RLS?

RLS is characterised by a strong urge to move your legs when in a resting position, especially after going to bed. Many people say it feels like tickling or twitchy sensations in their legs, which is temporarily relieved by moving, stretching, or by getting out of bed and walking around. Others describe RLS as a feeling of mild electric shocks, burning, itching, crawling, tugging, or even the feeling of “a fizzy drink running in the veins”.  Our natural reflex to combat these sensations is to move our legs restlessly, hence the name of the syndrome.

In general,  lack of physical activity at any time can bring on the symptoms of RLS, like long journeys in a car or airplane, sitting in the cinema or simply an evening spent watching the TV, can cause RLS.

Because the symptoms of RLS vary person to person, many of those suffering from this disorder are unaware that their problem even has a proper name.

### What causes RLS?

Unfortunately, nobody really knows what causes RLS. Commonly, people over 45 years of age complain of RLS, but it can happen to anyone at any stage of life, even childhood. Studies have shown that females are twice as likely to develop RLS than males.
In a large number of cases, there’s no apparent cause of RLS. However, there are some underlying links that researchers have found over the years.

#### Genetics

Several genetic links have been found for RLS, meaning it can be inherited across generations in families. So if you’re suffering from this sleep disorder, there’s a good chance you can blame your parents!

#### Dopamine imbalance

One of the most widely talked about perpetrators of RLS is a chemical called dopamine, which is a neurotransmitter responsible for carrying signals from the body to the brain. Dopamine plays a crucial role in controlling physical movements as well as emotional responses, so the right balance of dopamine is required for a healthy mind and body. If your dopamine levels are imbalanced, it could result in RLS.

#### Pregnancy

RLS experienced during pregnancy is often associated with hormonal fluctuations, sleep deprivation, discomfort, deficiency of vitamins and minerals, and a heightened sensitivity of the senses. Onset RLS during pregnancy will usually resolve within weeks of delivery.

#### Existing health conditions

RLS is sometimes an outcome of another health condition that you’re suffering from. This condition is known as secondary RLS for example anaemia caused by iron deficiency, diabetes, and kidney failure can cause RLS.

### Some natural ways to treat RLS

The biggest problem with RLS is that it can disrupt your sleep, which can then have a negative impact on many other parts of your life, such as your mental health.
The fact that there is no recommended cure for RLS can feel disheartening, but there are some simple self-care solutions and lifestyle changes that have been shown to relieve symptoms, so let’s look a bit closer at some of these remedies.

#### Change your habits

Like a lot of other health issues, modifying our daily habits can help ease chronic conditions. Regular exercise, maintaining a healthy sleep pattern (our weighted blankets can certainly help with that!), and cutting down on caffeine, alcohol, and tobacco can be very helpful.

#### Try Yoga

The practice of yoga inherently focuses on breathing and stretching, which can calm nerves and sooth your senses, and keep you physically fit. Including yoga in your daily regimen can help reduce the impact of RLS.

#### Use relaxation techniques

Breathing exercises and meditating before going to bed help combat stress and anxiety. Such relaxing techniques not only help in eliminating symptoms of sleep disorders like RLS, but boost your overall physical and mental wellbeing.

#### Get your iron and magnesium

Iron deficiency can be one of the causes of RLS. Apples, honey, dates, and pomegranates are some natural and rich sources of iron. As a natural muscle relaxant, magnesium can help to cope with RLS as well. Bananas, avocados, legumes, tofu, seeds, and fatty fish are packed with magnesium. Include nuts and greens like spinach, kale, broccoli and peas in your diet, as they are loaded with both magnesium and iron.

#### Avoid sugar and sodium before bed

Consuming dairy, caffeine, and foods loaded with sugar and sodium is a big no before bedtime. They activate and worsen the symptoms of RLS. So, think twice before you decide to binge on junk food before calling it a day!
Stretch those muscles. Performing mild stretching exercises before going to bed can help you avoid the symptoms of RLS to a great extent.

#### Create a sleep-friendly environment

To cope with any kind of sleep disorder, it’s crucial to focus on factors like sleep hygiene and sleep environment; you’ve got to create a cool, comfortable and cosy vibe!
Blue light from mobile phones, tablets, and televisions mess up your melatonin production and delay your sleep, so avoid using them at least half an hour before heading to bed. Fluorescent bulbs have a similar effect - they’re one of many things that can sabotage your sleep.

#### Use a weighted blanket

Weighted blankets have been shown to relieve the unpleasant symptoms of RLS. This comes down to something called Deep Touch Pressure therapy, which happens when you place evenly-distributed weight over your body, triggering pressure points that help in the production of some key relaxation and sleep hormones.

Weighted blankets cocoon your body, producing a “hugging effect” that promotes the release of serotonin, a stress-relieving chemical produced by our nerve cells. Increased serotonin not only promotes feelings of calmness, it also leads to the release of more melatonin, our sleep hormone. This chemical flood helps you quickly calm down and drift off into dreamland. Weighted blankets also reduce cortisol levels throughout the night. High cortisol - often called our stress hormone - has also been linked to RLS, so when those unpleasant sensations start creeping up at night, pull on a Sommio weighted blanket and let the weight work its magic.

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If you can't get settled, and always feel you need to shift your legs then you're not alone! Restless leg syndrome is very common, but weighted blankets can help.

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