Studies have found that sleep can affect your weight. Tired people have lower levels of leptin, a chemical that makes you feel full and put the fork down, but hold on – they also found that people with restless nights have high levels of ghrelin, a chemical that makes you hungry. Ghrelin triggers your brain that it’s time to eat.
In our most recent Snoreeze survey, conducted by YouGov, we found out that 51% of women admit that their partner’s snoring disrupts their sleep. That’s a good portion of tired women out there. Not having enough sleep sets your brain up to make bad decisions. This could be the reason why we have late night snacks, ladies. Something we’ve all done.
We also found out that 86% of women have never bought their partner a snoring relief product, either. Just think of the lbs you could lose if you slept 8 hrs a night, uninterrupted from your partners snoring. Here at Snoreeze, we challenge everybody to reclaim their 8 hours’ sleep. Discover why your partner snores in our snoring section or try a Snoreeze product and make it part of their bedtime routine.
A huge part of parenting is about teaching your children the valuable lessons you've learned in life. But when it comes to sleep, it seems kids have got it sussed!
Check out the top 5 sleep tips you should be learning from your little ones.
In the UK, afternoon naps reserved for toddlers and the elderly. Unless your workplace is incredible, asking your boss if you could have a nap would result in a big, fat “no”. When in actual fact, everybody should be embracing the lunchtime siesta! An afternoon snooze can really help to put the spring back in your step. Make sure to set an alarm though; if you nap for over 30 minutes, your body will think you've turned in for the night and you'll wake up drowsy.
‘The Rabbit Who Wants To Fall Asleep’ has been all over the news lately, and appears to be some sort of literary sleeping potion for small children. But, what about us grown-ups? The truth is that reading almost anything can help you drift off to sleep. Just make sure your reading is old school – using a real book, and not a tablet. Tablets, smartphones, TVs, and other devices can give off a blue light. This light can stop our bodies producing the sleep hormone; melatonin. So, instead of your ebook helping you drift off, you'll actually feel more awake.
Only parents understand the utter horror of a child yelling “GET UP” while physically prising your eyelids open at 6.03am on Sunday morning. But, the kids have been right all along; getting up at sunrise is great. It’s natural. It’s evolutionary. It can revolutionise your morning routine. Now, unless you’re your own boss, waking up at sunrise might prove difficult in the winter months when the sun doesn’t rise until mid-morning. There are alarm clocks available that mimic sunrise, waking you blissfully…before even the kids are awake!
Life is so rushed that not many of us take time out to relax in the bath. But, if you struggle to fall asleep, the bath could be your secret weapon. As you sit soaking in the tub, your body temperature rises. The cool-down period your body goes through when you get out helps to relax your body and get it to the prime temperature for sleep.
We send the kids to bed as soon as the first yawn appears, but we don’t play by the same rules ourselves. Your body is designed to let you know when it needs sleep, and holding your eyelids open at 3am to reach the end of your TV episode just isn’t wise. However, if you’re getting 7 or 8 hours of ‘good’ sleep a night and still feeling tired during the day, it could be an indication of health issues.
Daytime sleepiness can be a sign of sleep apnoea, a condition where your airway closes at night for up to 10 seconds at a time. This repeatedly stops airflow to your lungs, meaning you wake lots in the night (usually without realising) and don’t get the oxygen you need to feel refreshed. The condition is usually accompanied by loud snoring. If this sounds like you, check out our Snoreeze Oral Device website and see how our discreet mouthpiece could help you get your energy back!
Snoring could not only have a negative impact on your personal life, but your professional life too.
Here are 5 reasons why your snoring problem could end up getting you the sack:
38% of people struggle to get out of bed after a disturbed night’s sleep. The bedtime battle where your partner repeatedly nudges you to silence your snores leaves you both getting little sleep. No wonder your get-up-and-go has got-up-and-gone the next morning. Risk factors like smoking and drinking alcohol can increase your chance of snoring. If you find that you snore more whilst on your back, try sleeping on the side and placing a pillow behind you to stop you rolling back.
54% of people say they are more irritable after a disturbed night’s sleep. After being jabbed in the ribs 47 times in the night, it’s no wonder you’re more likely to snap at your boss. And with 24% of people claiming to be more emotionally sensitive than normal, you can’t rule out an emotional breakdown by the watercooler. For most people, snoring is caused by relaxed muscle tension at the back of the throat. Products like throat sprays and throat rinses can help to tighten and lubricate the soft tissues, preventing snoring.
If you are sat staring into space, your boss might be under the impression that you are slacking. But perhaps they should be blaming your partner for whacking you with a pillow each time you let out a snore. 48% of people surveyed said they found it harder to concentrate after a disturbed night’s sleep, with 34% admitting they are less productive at work. If you snore when you’ve got a cold or are suffering from allergies, nasal snoring relief products can really help. Nasal spray helps to decongest your nasal passages and nasal strips help to open your airways, so you can breathe more easily and shouldn’t snore.
Even if you don’t have a partner to wake you at night, recent studies have found that snoring alone causes the snorer to suffer daytime sleepiness[i]. The exact reason for this is still up for debate. It could be down to fatigue caused by the increased effort of breathing, or being in a constantly light sleep due to the noise you’re making. If you regularly travel with work, taking a snoring spray in your bag can be a bit inconvenient. Things like oral strips and lozenges would give you a more practical solution. They fit easily in to your hand luggage and work on the same principal as other throat products, tightening and lubricating the soft tissues to stop you snoring.
Sleeping on the job is always going to get you in big trouble with your boss. But, if you snore and find yourself drifting off when you don’t intend to (like at your desk or while driving), it could be a sign of something serious. Sleep apnoea is a condition where your airway relaxes and narrows so much that airflow to your lungs is stopped. You end up having broken sleep as your brain wakes you to reopen the airway. Sleep apnoea is linked to heart disease, type 2 diabetes, stroke, and depression – so there is much more at stake than losing your job. If you’re suffering from mild/moderate sleep apnoea, something as simple as the Snoreeze Oral Device (it’s a bit like a gum-shield) can keep your airway open at night, helping you to breathe normally and stopping your snoring.
All figures, unless otherwise stated, are from YouGov Plc. Total sample size was 2,058 adults. Fieldwork was undertaken between 15th - 16th October 2014. The survey was carried out online. The figures have been weighted and are representative of all UK adults (aged 18+).
[i] Daniel J. Gottlieb, Qing Yao, Susan Redline, Tauqeer Ali, Mark W. Mahowald. "Does Snoring Predict Sleepiness Independently of Apnea and Hypopnea Frequency?" American Journal of Respiratory and Critical Care Medicine, Vol. 162, No. 4 (2000), pp. 1512-1517.
How many hours should I sleep for? What's the quickest way to fall asleep? Why do I wake up tired, even after 8 hours sleep?
There are a lot of misconceptions out there about sleep, and we thought it was about time we settled some of them!
Think you can have a wild night out and simply catch up on your sleep the next night? Think again. The truth is that you can’t repay a sleep debt that easily. Even if you catch up on the exact amount of sleep you’ve missed, your problem isn’t solved. Dr David Gozal of the University of Chicago says “getting extra sleep does not immediately restore all systems”, as your brain and metabolism may take longer to recover.
Logic suggests that a late night repeat of Doctors could lull almost anyone in to a peaceful slumber. In reality, the blue light given off by TVs, smartphones, tablets, and other electrical devices has been given a lot of bad press. Exposure to this blue light stops our bodies from producing the sleep hormone, melatonin; so instead of feeling sleepy, it can actually make you feel more alert.
Research suggests that people snore when in several different stages of sleep. That’s why your partner might snore straight after they drift off, but stop once they’re fast asleep, or vice versa. Studies show that although snorers often appear to be in a really heavy sleep, snoring can actually increase daytime sleepiness for the snorer themselves. Avoiding sleeping on your back, or using products like Throat Sprays or Nasal Strips are all ways of trying to relieve your snoring.
Alcohol is a sedative. So, a little bedtime brandy may help you to fall asleep more quickly. But, that doesn’t mean the sleep you get is good quality. Alcohol actually interferes with the processes your body goes through during a normal night of sleep. When you’re drunk, you only go through 1-2 cycles of REM sleep (the bit where you’re most likely to dream), instead of the 6-7 you need to wake feeling fully refreshed.
If you find that you wake for an hour or two each night and struggle to fall back asleep, it might not be such a bad thing. Research suggests that bimodal sleep is the way people used to sleep before the invention of artificial light. This method involves sleeping for around 4 hours, waking for 1 or 2, and then sleeping for another 4 hours. You can get a perfectly restful sleep in a number of different cycles. This great infographic by bed manufacturer Dreams lists some of the cycles, but be warned – they don’t all fit in with modern life!
In reality, you need the same amount of sleep to function when you’re 81 as you did at 21. Professor Adrian Williams from the London Sleep Centre says “it’s a myth that we need less sleep as we get older, but we are less able to stay asleep as we age”. The reason older people often get up much earlier is that sleep is much more difficult as you approach your twilight years. Melatonin, the sleep hormone, is available on prescription for those over 55; a more long-term remedy than sleeping tablets.
It’s common knowledge that sleep deprivation is detrimental not only to your energy levels, but mood, appetite, and other important aspects of your life. However, recent research suggests that having too much sleep is just as bad for you. Studies show that sleeping more than 8 hours a night can put you at risk of dying earlier. There goes our Sunday lie in!
Wear fleece pyjamas under your 13.5 tog duvet all year long? You’re doing it all wrong! Whilst your mum might have told you being ‘snug as a bug in a rug’ was vital to drifting off, it’s actually easier to fall asleep if you’re cool. Neurology Specialist, Dr Christopher Winter says “sleeping in a hot environment has been shown to increase wakefulness”. He recommends 60-67 degrees Fahrenheit (that’s 15-20 degrees Celsius) as an optimal temperature for your bedroom.
It’s true that exercise can help to use lots of energy and get your body tired enough for sleep, but timing is crucial. If you exercise too close to bedtime, your body temperature will be raised. And, as we learnt from the last myth, you need to cool down before you can fall asleep. Make sure to give yourself an hour break between those sit-ups and bedtime to let your body get ready for sleep.
If you think the 9 minutes sleep your alarm gives you between rings is helping you to feel more refreshed, think again. Any sleep you manage to get after you hit snooze will be fragmented and poor quality. If you wake up feeling unrefreshed, it might be a sign that you need more sleep…or it could be that your alarm is going off when you’re in the deepest stage of sleep. SleepJudge adds that technology affects sleep quality too. Almost everyone sets an alarm on their phones nowadays and this can cause broken sleep. Ask yourself if you've ever woken up in the middle of the night because your phone pinged to alert you of a new message or update? Certain apps, such as SleepCycle (shown below), track your sleep and use a gentle alarm to wake you in the lightest stage of sleep. The theory is that this leaves you feeling more refreshed, so you shouldn’t need the snooze button whatsoever!
Margaret Thatcher, Bill Clinton, and Madonna are all renowned for having (successful?) careers on the back of 4 hours sleep a night. This isn’t a great example for the majority of people to follow. Getting less than 6 hours sleep for a long period of time can have a negative impact on your body. Recent research has even shown that under sleeping can have visible effects on your skin. Leaving you with more wrinkles, open pores, and spots.
Nope. Wrong. So, what is it a sign of? The current accepted theory is that yawning is a way of your body cooling your brain down, helping you to think more clearly. Still, we don’t think “sorry boss, my brain was just a bit hot” is going to help you get away with yawning in your big morning meeting.
YouTube videos of snoring dogs have millions of hits for one reason. They’re funny. But snoring has a really serious side. It could be a sign that you’re overweight, that you’re drinking too much, or that you’re suffering from a condition called sleep apnoea. Snoring is a sign of a partial blockage in your airways, meaning air struggles to get through to your lungs. So if you’re a snorer, your body is deprived of the oxygen it needs when you sleep. There’s plenty of worrying research out there linking snoring to cancer and other conditions like heart disease and stroke.
The more time you spend awake and active, the more calories you will burn, right? This might seem logical, but research suggests that getting less sleep can actually contribute to weight gain. Sleep deprivation causes higher levels of Cortisol, the stress hormone, and Ghrelin, the hunger hormone. These hormones increases your appetite, meaning you are likely to take in far more calories than you would if you had slept well.
Sorry ladies, this one is definitely a myth. In our YouGov survey 62% of women admitted to snoring. Snoring is especially common during and after the menopause, when a loss of muscle tone in your throat makes the tissues more likely to vibrate. Women in the last trimester of pregnancy often find that they start to snore too. This is because you have extra blood in your body, meaning that blood vessels expand, your nasal membranes swell, and you start to find it hard to breathe through your nose.
It’s true that if a child stays up past their bed time, they may well appear tired the next day. However, this is not always the case. Many strong links have been made between sleep deprivation in children and the common symptoms of conditions such as ADHD. This means that children who have suffered poor sleep may exhibit hyperactive behaviour, temper tantrums, and “explosions” of emotion.
Pulling an all-nighter is daft; especially before an exam. A lack of sleep leads to difficulties concentrating, meaning you won’t be able to concentrate on your test. Research also shows that sleep is the key to consolidating memories and storing them long term. So, if you don’t sleep, by the time your exam starts you will have completely forgotten those notes you were scribbling down at 2am.
In Britain, most managers would give us a good telling off if we napped at our desks. Napping is associated with babies and toddlers here in the UK, but it would be seen as strange in some countries not to take a little early-afternoon siesta. A little snooze can help to recharge your body and feel more alert in the afternoon. The only danger is if the nap exceeds around 40 minutes, your body may think you’re looking to go asleep for a long time, and you’ll wake up feeling groggy. A 30 minute nap at around 1pm should be perfect (if your boss will allow it!).
Associating your bed with sleep is a really important factor in sleeping well. So, lying there wide awake when you’re not ready to sleep may not be a great idea. Bupa recommend that you should get out of bed and do “something relaxing if you’re unable to fall asleep within 15 to 20 minutes”.
Snoring is a partial blockage of your airway during sleep, sleep apnoea is a complete blockage. There is a common misconception that only overweight men who have passed middle age will suffer from this condition. It’s true that you’re more likely to develop sleep apnoea if you are male, but a huge number of factors can contribute to the onset of the condition. These include nasal congestion, age, gender, obesity, and even genetic factors like your craniofacial structure (the shape your head is on the inside!). Even children can suffer from sleep apnoea. If you snore heavily, it’s always worth getting checked out, just to be safe.
Be honest. This is the one you’ve been waiting for. Rob Crawford, Curator of Arachnids at Burke Museum says “For a sleeping person to swallow even one live spider would involve so many highly unlikely circumstances”. So you can sleep easy in the knowledge that Incey Wincey won’t be climbing down your windpipe tonight. But…wait…according to the FDA, there are fragments of insects in most of the foods we eat every day anyway. Yum.
Think you're the only one struggling to sleep next to a snorer? Think again!
Snoring can not only ruin your night's sleep, but can have a huge impact on your physical and emotional state the following day, too.
Check out our latest infographic and get the facts about snoring. Share it with your snoring partner and let them know how their night-time noisiness is affecting your life!
Head over to our 'Diagnose Your Snoring' page to find the right snoring relief product for you or your partner.