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People often underestimate the importance of sleep - Many Adults need a minimum of seven hours sleep every night for improved health and well-being. Studies have suggested that having less than 7 hours of sleep per night on a regular basis has negative effects, e.g. increased stress hormones and release of adrenaline. Less than 5 hours of sleep per night on a regular basis is associated with higher mortality.
You might be spending a lot of hours in bed, but what we are really talking about here is the quality of sleep. Let’s do a quick test and see how your quality of sleep is. Answer “yes” or “no” to the following eight questions:
1. When your head hits the pillow, do you find it hard to go to sleep?
2. Do you wake up during the night and then find it hard to get back to sleep?
3. Do you wake up earlier than you want to and find it hard to get back to sleep?
4. When you wake up, do you feel exhausted?
5. Do you feel tired and irritable during the day?
6. Do you find it difficult to concentrate during the day because you are feeling tired?
7. Do you get mad cravings for carbs (Biscuits, cakes or something sweet) during the day?
8. Do you nod off while watching TV, while in the cinema or in a public place?
If you answer ‘yes’ to three or more of these questions, it is likely that you have a significant sleep problem, i.e. insomnia. Insomnia changes your brain chemistry so that when you go to bed your brain is overactive and stops you sleeping. Or you fall asleep but wake up in the middle of night, usually going to the bathroom, and then struggle to resettle afterwards.
Ways to improve sleep quality
- Stop using electronic devices like phones or laptops or watching TV at least 30 mins before sleep.
- Ensure your sleep schedule is consistent.
- Avoid caffeine at least 6 hours before you go to bed, and alcohol within 3 hours.
- Set a relaxing pre-bedtime routine, such as reading a book or taking a bath.
- Make sure your bedroom is not too hot or too cold. (Between 15.6°C to 19.4 °C)
Nuvialab is here to provide support for every type of sleeper.
For the stressed sleeper – NuviaLab Relax Do you typically sleep well but sometimes need sleep support with extra life pressures? NuviaLab Relax - Formulated with lemon balm leaf extract, valerian root extract, and magnesium, especially effective to help you to relax, restore inner calm, and improve quality of sleep.
For the snorer – Snoran Plus One of the most common – and often embarrassing – sleep complaints we have is snoring. It can interrupt our own sleep as well as affect others, such as our partner and/or family. This often creates interference with rest and leads to fatigue, irritability and other problems including sore throats and nasal pain for the snorer.
Snoran Plus – A comprehensive blend of herbs, vitamins and minerals that help to clear up your nasal passageways – Getting rid of annoying mucus that makes it hard for air to go up through your nostrils as you breathe. Snoran Plus is highly effective in eliminating snoring, making sure you and your household get good nights’ sleep.
For the shift worker – NuviaLab Immune [Link to Product] Changing the times that you usually sleep can disrupt the natural sleep rhythm that your body runs on. Fortunately taking immune supporting supplements, like NuviaLab Immune alongside healthy dietary and lifestyle habits can provide your body the support it needs when the immune system is under pressure.
For the tired riser – Brain Actives [Link to Product] Do you always wake up tired? Do you find it hard to concentrate during the day? A great place to start is deep breathing or meditation before bed. And you may consider Brain Actives to give you an extra energy & brain power boost. Formulated with apoptogenic Ashwagandha and a blend of B-vitamins, plus the powerful plant extract Bacopa Monnieri and Gotu Kola Leaf, that strengthens your nervous system.
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