With winter approaching, weekend lie-ins are more tempting than ever. But, as a sleep expert explains to Kate Whiting, they could be doing us more harm than good
LET’S face it, most of us could do with getting a bit more sleep, right?
Thank goodness for the weekends when we can snatch a couple more hours of shut-eye (if we’re lucky!), and make up for those missed Zzzzs during the week.
Now that the clocks have gone back an hour, those darker mornings make staying in bed even more tempting.
Except, according to many experts, that’s not how it works. In fact, not only does an occasional lie-in not make up for a lack of sleep on other nights, but hitting the ‘snooze’ button could be making things worse, and we’d be far better off waking up at the same time every day, seven days a week.
All about the routine
‘WE should aim to stick to a good routine at least most of the time, and the phase before midnight is important,’ says Dr Nerina Ramlakhan, Silentnight sleep expert and author of Tired But Wired: How To Overcome Sleep Problems: The Essential Sleep Toolkit.
And that routine isn’t just about what time our head hits the pillow and we actually close our eyes – what we’re doing in the lead-up to bedtime can be important, too, if we’re to properly benefit from a deep, restorative sleep.
‘Too many people in today’s busy world try to work against this rhythm, spending too much time in front of screens.
‘The blue light from the devices and the dopamine-induced alertness both disrupt the clock mechanism.’
How exactly do sleep cycles work?
WE sleep in 90-minute cycles.
Each cycle consists of five phases: light sleep, which is phase one and two; deep sleep, which is phase three and four, and REM sleep, which is phase five.
‘Phases one and two are the preparation for the deep sleep phases.
‘Deep sleep is what we all need, as it heals body, mind and spirit,’ explains Nerina.
‘REM sleep is when we dream and sort out our mental “filing cabinets”, which is important for learning, memory consolidation and ability to focus and concentrate.’
Must we banish weekend lie-ins?
OF course, routine means, well, sticking to a pattern, and your body clock isn’t going to make allowances for breaking that routine at the weekend.
With this in mind, Nerina advises that long Sunday morning lie-ins are best avoided.
But, she adds, we’d be less reliant on them to help us catch up on energy if we had a good sleep routine
in the first place.
Ever wake up shortly before your morning alarm is due to go off? Yet more proof that our brains like routine when it comes to successful slumber.
‘Getting into regular habits does neurologically programme the mind, making it easier to pre-empt our alarm call,’ says Nerina, who notes that too much sleep can be bad for us too, and it’s not just a lack of sleep we need to be careful of.
‘It causes sluggishness and fatigue and can also lead to weight gain, digestive problems and other health problems, due to secondary effects,’ she explains.
‘Additionally, people who oversleep are more likely to follow poor dietary patterns, exercise less and even suffer mental health problems.’
To strike the perfect balance, start getting into a sleep routine which involves going to bed well before midnight, rising at a similar time each day and not lazing in bed just because you can.
Light-headedness: Tips on avoiding dizzy spells
EVER felt a bit light-headed after standing up? Most of us have experienced that momentary dizziness from time to time – but researchers at Harvard have warned that those who regularly experience more severe dizziness, at least three minutes after standing up (known as ‘delayed orthostatic hypotension’), may have a higher risk of early death and developing degenerative brain diseases.
The study, carried out by Dr Christopher Gibbons of Harvard Medical School, looked at the nervous systems of 165 adults with an average age of 59, over 10 years.
Those who did suffer with delayed orthostatic hypotension had death rates of 29 per cent over the decade (nine per cent in healthy subjects) and their rates of degenerative disease (such as Parkinson’s or dementia) was 31 per cent, compared to eight per cent.
Dr Gibbons said: ‘Our findings may lead to earlier recognition, diagnosis and treatments of this condition, and possibly other underlying diseases that may contribute to early death.’
Again, the results only apply to these regular, significant delayed orthostatic hypotension events – so there’s no need to panic that every wave of light-headedness indicates a serious problem.
There are many ways to explain fleeting faint spells and waves of dizziness, and often the causes are harmless – though ‘attacks’ can be alarming.
If you are concerned, or are experiencing more frequent bouts of dizziness, always speak to your GP to get things checked out, just in case. In the meantime, here are eight ways to help keep dizzy spells at bay…
HYDRATE
Even mild dehydration can affect your balance and induce light-headedness. Aim to drink six glasses of water a day, and always carry a bottle of water so if you get too hot or feel unwell, you have something cool to sip.
REST AND RECUPERATE
If you get hit by a wave of dizziness, sit down immediately so you don’t have a fall. If you are experiencing vertigo, lying down on your side can help everything shift back into focus. Take your time when standing up, and if you are feeling faint or dizzy, relax. Don’t push yourself to get on with things, it might make you worse.
DRUGS
Extreme dizziness, or vertigo, is not always related to heights – in most cases it is related to an inner ear infection, labyrinthitis. For people who regularly suffer from vertigo, doctors may prescribe benzodiazepine to calm the central nervous system and antiemetics, which stop nausea.
RETRAIN YOUR BRAIN
If your dizziness is linked to an inner ear problem that knocks you off balance, Vestibular Rehabilitation Therapy can be an option. Using a series of exercises, it’s a method of teaching your central nervous system to compensate for the deficit in the inner ear. Ask your GP for a referral.
STRESS LESS
Stress and anxiety are often linked with dizziness. If you feel like you’re about to start panicking, sit down. That way, if you do faint you won’t hurt yourself. Take deep breaths to steady your heart rate and have a sip of water until it passes.
SUGAR HIT
If your blood sugar levels are running low, you will become more prone to a dizzy spell. Make sure you’re eating regularly, and have snacks on hand for an extra boost if you feel like you’re flailing.
BOOST B12
A lack of the vitamin B12 can lead to low blood pressure and feeling off balance. Invest in a supplement, and make sure there’s enough meat, dairy products, and fortified breakfast cereals in your diet –
all good sources.
THINGS TO AVOID
Bright lights, alcohol, hunger and loud, grating noises can all exacerbate an attack of dizziness.
WHETHER it’s in the form of a ‘natural’ supplement, a sweet, sugar-laden syrup or a drug in a brightly packaged box, these days, there’s an over-the-counter solution for just about every common ailment you can think of.
But there was a time when folk had no choice but to rely on home-made ‘remedies’, with often mysterious and mind-boggling recipes passed down through the generations.
Some have stood the test of time (hot water, lemon and honey, for instance – wonderful for soothing colds and sore throats), while others haven’t (anything involving frogs? Think we’ll pass).
And how about ‘vinegar socks’?
This involves popping on a pair of socks soaked in a vinegar solution, and for Karin Berndl, growing up in Austria, this was common for treating a fever.
Now the London-based photographer has produced a book – along with art editor Nici Hofer – inspired by the weird and wonderful DIY ‘cures’ of times gone by.
While some of them don’t sound particularly appealing – or likely to work – it’s an amusing dose of nostalgia, and the remedies are so beautifully presented, at the very least they’re a sight for sore eyes.
Tempted? Here are three traditional home remedies from Vinegar Socks to dip your toes into…
Vinegar socks: Traditionally used in Austria to lower fever
This home remedy is one most of us in Austria would have come across as children.
As we lay sick in bed, our mums would have applied these socks to our feet – no questions asked – to lower the fever.
It might sound strange, but this is the first thing we would think of if someone was sweating and suffering from a high temperature.
We recommend using unpasteurised organic cider vinegar.
Important: If the patient is shivering, this recipe is not appropriate, and you should seek medical advice.
Things you’ll need
500 ml (17 fl oz/2 cups) cool water
1-2 tbsp vinegar
1 pair of long, woolly socks
1 or 2 towels
Get started
The patient should be in bed, resting.
Take a bowl, fill it with cool water and add the vinegar.
Soak the socks in this solution, wring them out slightly, keeping them nice and wet, and slide them over the feet and calves.
Put a dry towel around the socks to prevent the bed from getting wet.
After 45 minutes, if the patient’s temperature hasn’t gone down, replace the socks with freshly soaked ones.
Remove the socks if your patient’s feet or hands are cold, or if the patient starts shivering.
Why we believe it works
Vinegar stimulates blood flow and has a fever-reducing effect.
It also boosts the immune system and helps waste products to break down more quickly.
Horseradish parcels: try it for sinusitis and head colds
Things you’ll need
Fresh horseradish root
Small square of thin cotton cloth, such as muslin
Piece of string
Get started
Clean the horseradish and grate it as finely as possible (you’ll need roughly one teaspoon). Place this on the centre of the piece of cloth and draw up the sides to cover it. Tie into a small parcel with the string. Now place the horseradish parcel just above the nape of your neck, but don’t leave it for longer than three minutes. Keep an eye on the time to avoid skin irritation.
Why we believe it works
Horseradish loosens phlegm, is antimicrobial and encourages blood flow.
Conker bathing essence: For rheumatism and gout – encourages blood circulation
Things you’ll need (for a full bath)
Half a bucket of ripe conkers: about 900g
Enough water to cover the conkers
Get started
First, remove the spiky shell from the conkers.
Cut the conkers into small pieces and soak them in a large saucepan of water overnight, until soft.
The next day, bring the conkers and water to the boil. Remove from the heat and allow to infuse for 10 minutes.
Strain the liquid into a clean bowl.
Add the strained liquid to your bath. Give it a little stir – this should produce foam because of the saponins.
Why we believe it works
Conkers are antibacterial, anti-inflammatory, astringent and antispasmodic.
They also cleanse the blood.
l?Vinegar Socks: Traditional
Home Remedies For Modern
Living by Karin Berndl and
Nici Hofer is published by
Hardie Grant, priced £12.99.
Martin Coxshall, pianist with The Crack and organiser of Jersey Street Pianos
How are you today?
Unusually content. I’m sure it won’t last for long.
Do you have any medical conditions?
A mild bacon deficiency which I need to treat every other week.
Have you ever broken a bone?
I broke my wrist due to somebody pulling out in front of me at the Five Oaks roundabout. It’s helpful to have a faith in Karma with such occasions.
Any other surgery?
I had my eyes lasered.
Apparently I’m the only person who has ever turned down the Valium, which meant I could enjoy the full experience of my face being clamped open, my eyeball being cut and blue electricity being fired into my head.
Burning eyes smell like burning hair… but that’s another story.
What do you do to keep fit?
I play piano with my cheeky good-time band The Crack, compose music and songs and think up ways of improving the world, such as with Jersey Street Pianos, collecting litter and being helpful to those who need it. Every now and then I go for a run, which reminds me how boring it is.
What’s your diet like?
Varied and yummy.
I need all sorts of textures and flavours to keep me interested.
I’m a fan of real cooking and slow food.
What can you not resist, much as you try?
Marzipan.
How do you treat a cold?
Paracetamol and as much decongestant as possible, which includes curry.
Are you a pessimist or an optimist?
This is a boring question.
Do you sleep well?
I see sleep as a nuisance stopping me from doing things.
What do you do to escape?
There are enough things in life keeping each of us from what we really should be doing.
Escaping isn’t the problem – rather it’s about how can we break into the chocolate factory of our raison d’être.
For me, this would be being able to use a currency of culture and creativity that is more balanced with the things that currently have the monopoly in monetary value.
From a conceptual perspective, I just don’t understand why we’ve allowed less human things to take precedence in value over more human things.
Do you have any phobias?
Spiders should just get back in their spaceship and invade a different planet.
Mars is looking good.
Do you smoke?
Nope.
What do you do that you know is bad for you?
I get too busy.
